25.1 Will Be...

Transcript

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Good morning Misfits.

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You are tuning into another episode of the Misfit Podcast.

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On today's episode we are going full open preview.

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We're going to talk about some of our favorite and least favorite open workouts.

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A few open stories make some predictions.

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Just get people excited to get started on the 2025 open.

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Before we do that, as always, we get into the live chat.

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Hunter Seb what's going on?

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What's?

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up.

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You're live over there, big dog yeah, your life chat is yeah, I'm on the tail end of a pretty gnarly I.

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I think just based on google, is like a norovirus type thing, basically like a 24-hour stomach bug.

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But um, yeah, over the course of realistically like a two and a half hour period, I went from I can't wait to go home to there is nothing in my body as I'm throwing up outside the gym, not as a result of exercise.

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So, yeah, first time, and I'll probably maybe ever, actually definitely first time ever I've had to like cancel a class.

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Luckily there was only two folks getting ready to do some box squats, um, but and then went home, proceeded to complete the emptying process.

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Uh, yep and I'm tracking yeah, just just bad, just a bad time, and I don't, I don't get those too often.

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I were just we're just talking about it a little bit but yeah, I haven't had, like I haven't had sickness induced vomiting since I got food poisoning in college, which courtesy of the VMI mess hall, which is to be to be honest.

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to be be honest, the fact that only happened one time is a fucking miracle, but, um, oh shit there's this dude on instagram that is like a chemist and he tests water from fast food restaurants bruh you don't want to know.

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Like he went into an arby's and just got water and was like you want to like when you do it in the Petri dish and you like do the culture you want, like I think each dot is like a hundred or a thousand bacteria and he's like five thousand either.

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Five hundred, five thousand is like pretty high and he was like there are 50 dots on this and it's just like fuck, you could get like crazy sick literally from just getting water from a fast food restaurant.

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It's like fucking bird flus having a fucking after party.

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Yeah, it was terrifying.

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It was like are you interested in this?

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And I'm like, huh, yes and no, I don't want to know this shit.

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Then again, I don't remember the last time From like the fountain I can't imagine.

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It's like the ice the ice was just a little bit worse than it was supposed to be, but the water was bad.

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So they don't like clean their water lines.

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Basically, and it's funny because he has, he puts like legal disclaimers in there.

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He's like I'm not saying this is arby's, I'm saying it's this arby's, and.

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And they brought up the protocol that they have for cleaning the machine and everything.

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And it's like if they don't do this, then it doesn't matter.

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But I was like God, I don't like this.

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I don't like this at all.

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I do like this, but I don't.

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Yes, exactly.

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I don't need to know shit like that.

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Like I'm good, Seb, what you got.

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I, boys you know, made my trek to Portland, maine, this morning, so just arrived a few minutes ago, just excited.

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I came to see Hunter, but Hunter didn't want to see me so he stayed home.

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Yeah, he made up this elaborate story Makes sense.

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Yeah, I remember the hour and a half guy.

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I remember the old days of so I used to.

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I would work my construction job and then do a shot of espresso and sleep for 30 minutes and then go coach the evening classes at the gym.

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And I remember those days where you were at the gym for consecutive classes and you knew that you were going to be sick the next day.

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And it's like building and you can feel it and you're just like can, like it's really hard to pay attention, it's really hard to like coach a good class, so like that's what I was thinking of.

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This is like a couple of coughs.

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You're like, oh, no, no, oh, don't do this to me.

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Yeah, uh, all right, so I have a couple of of updates for our, our, um, long-time listeners.

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So I think I I talked about being sick on one of the episodes, didn't I?

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I don't fucking remember, to be honest or at least you guys missed an episode a week and a half ago after yep traveling home um your boy weighs 188 pounds as of this morning.

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Um that's down one pound from the sink yesterday.

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Down one pound, yes, um, so that's a problem.

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Um, I talked to you guys about how my my cardiovascular markers on my blood test weren't fantastic.

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So I've made some changes in the way that I eat, and I don't know.

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I mean, I've been keeping up with calories.

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I don't know if it's because I've been focusing on keeping like the fiber higher.

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Um, like like digestion piece there, that kind of thing.

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Protein is definitely really high.

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Um, burn more calories digesting protein, and probably digesting fiber, than anything else.

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Um, so I gotta, I gotta get to work.

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I gotta get to work a little bit.

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What I will say, though, is I talked significant shit on one episode about ground turkey.

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Um, I've been working on it a little bit.

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I've been working on how I cook it, what I do, so, like I will basically like you can get those, yeah, you know those spice packets, um, that have like a thickening agent in it, so be like taco seasoning or fajita seasoning, whatever that kind of thing.

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Um, so one batch.

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I did that, and I reduced down a ton of bone chicken, bone broth in it.

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Um, to like, get a little bit closer to that like demi-glaze kind of like the, like a real reduction, like you would in like a, like a meat sauce or something like that.

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And then I did it longer with the seasoning packet to kind of thicken it up a little bit.

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That went pretty well with rice.

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So, um, like I don't know, I'm just literally just eating chicken like nonstop, and when I have time I make tuna steaks.

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Um, and then the other thing I did was the same thing, basically as like a fake bolognese.

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So I did ground Turkey, reduce the stock way down, little bit of red sauce in there, and then I put a ton of olive oil and all my stuff to try to help with those cardiovascular numbers.

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So I'm coming around to it a little bit.

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Um, still not beef, it just ain't beef.

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I was going to say it sounds like you're limiting, limiting red meat.

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I am basically replacing almost all of the fat in my diet with olive oil, avocado and fat from fish, so whether that's fish oil, like that kind of thing.

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So the funny thing is is it's like this is one of those things that gets highly politicized, right Like do you eat high fat?

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Do you eat low fat?

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It's like fat dangerous, it's saturated fat bad for you, that sort of thing.

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And I still I'm the kind of person I'm always going to get roughly 30% of my calories from fat.

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Like my testosterone numbers were great and it took me a long time after my last concussion to get my testosterone numbers back up and I do credit a decent amount of that with being like one of the things that happens hormonally to your body when you are on a low fat diet is shit.

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Being like one of the things that happens hormonally to your body when you are on a low fat diet is shit, really gets out of whack.

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Um.

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So I need to find out whether I can still have 80, 90, a hundred grams of fat a day and get those markers back down.

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Um, so that's where I'm at with that.

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I'm really interested.

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Interested to see I'm going to until I can move the needle.

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Um, I'll probably go quarterly on Bloodwork, so I'll have an update beginning of April, something to that effect, and then that segues very easily into 11 rotations through Project Lollipops.

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I have finally failed a rep.

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But did I fail the rep because I lost 19 and three quarters this was three by ten.

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I started at 90, 95 pounds, 100 pounds and 10 weeks later I was at 130, 135, 140 um and I.

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I hit that for yes, for strict press, and then this week I hit 130, 140 and then got eight and a half reps at 145 or 135, 140, 145, um, the.

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The funny thing is is it's not.

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It doesn't seem to be as much about when I'm like warming up, that like I couldn't do 145 for 10.

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It's that 135 and 140 for the first 20 reps.

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You can feel the difference, obviously, even if you have that rest in there.

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So I don't know if it happened because I lost the weight and didn't lift for a week and a half, that kind of thing.

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Obviously there's a mass moves, mass kind of situation.

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I wanted to write it out longer because it would be cool to just be doing I don't know tens at like 165.

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But um, that means I get to rewrite the program and I'm not repeating the same three sessions over 11 times so that makes it fun for me.

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Do you think you would?

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So that makes it fun for me.

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Do you think you would?

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It would work if you did it.

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It did the session in reverse.

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If you were like 145, 140, 135 for someone with your like muscle, with having obviously just having the juice for that first set Cause you could obviously probably do it then yes, but I would only do, I would probably only do drop sets for someone trying to gain muscle or someone in the opposite situation as me, because the thing that I am missing is the ability to do that.

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So my mind goes to, like, what can't you do?

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Try to improve that.

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And I can tell you like I had a couple in the middle one 10, one 15, one 20 that were actually kind of challenging, um, so I made it further than I thought I was going to hit one 70 for six on my fives.

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So basically now what I'll do is I'll go fours, um, and then I'll go eights on the volume stuff and I'll back up a couple of weeks so that I do have runway again.

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Like one of the reasons why this works is because I did start at my runway again.

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Like one of the reasons why this works is because I did start at my my fives were at 110 through 125 and my tens were at 90 through 100 and like I got myself some runway on moving the barbell, moving it with some speed, like that kind of thing, um, and the speed days in there, and honestly I just keep rotating it because it works.

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There's some west side, like like people that are obsessed with west side barbell that will do like a drop set vibe, so they'll.

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They'll do like threes and then when they feel like they're slowing down they go to twos.

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But for me I've just been basically going like 115 to 130, like on sequential weeks, and then I just turn around and start either at the same number or one one session, like that kind of thing, and it just keeps working.

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So I don't know that I'll change that, but I do get to change my accessories and stuff and some of my rep schemes, which I think is like part of what keeps someone doing well in training is they don't get bored of what they're doing.

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Sure, yep, all right.

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Uh, before we get into the open preview, we got a few housekeeping items here um.

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First one if you would like to be read on the misfit leaderboard weekly in our open review podcast and you want to be entered in to win weekly prizes, um, that will include a gear pack with our new logo.

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Um, in the final week, which will be exciting, um, use the hashtag misfit athlete.

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A lot of you already have.

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The leaderboard already populates a decent amount of people.

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Um, but hashtag misfit athlete do that in your games profile, um, and we'll go through and and sort of you know, do the shout outs like we have in years past and for any you know newer listeners since last year's open or just for this podcast.

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Those podcasts are going to drop at some point on tuesdays.

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We'll record on tuesday and then turn it around, um, you know, by the end of the day sort of a thing, but there's no sort of timely like concern because it's after the open workouts actually happen.

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Um, so we'll kind of break things down and do that on tuesdays.

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Um, want to give a shout out to Misfit Athlete, my remote athlete, mckenna Enslin, full tear of her ATFL in her ankle coming down on a rope.

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Brutal timing, obviously, just literally just this past weekend leading into the open, this past weekend leading into the open, um, I've been talking with her, talking about what we're going to do about it and what we're doing for grip strength and pressing and bench and fucking asshole ryan mckay did beat me in the cube test while sitting down on a box on the ski erg.

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Um, there are ways to move the needle in all situations and I think we all kind of know that deep down, some people that shy away from it, like either need a break or they're like down in the dumps about it and they kind of skip over.

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But, like, I've personally been injured so many times and it's like if I want to get out there and get after it, I can get out there and get after it.

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So we'll, we'll figure out what to do for her.

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But wanted to give her a shout out just because she works so fucking hard and makes the sacrifices and digs into the mental side and does all the things you want a remote athlete to do.

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Um, so she'll, she'll, she'll bounce back stronger from this, for sure.

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But um wanted to give that shout out cause, man, that fucking timing is just not the easiest pill to swallow from the athlete perspective, for sure.

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Yeah that sucks.

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Um.

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Upcoming programming um, this one will jump out at people.

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We've made this announcement a decent amount of times.

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We're going to send some emails out about it.

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I'm going to record a video on it.

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Um, but semi-finals prep for athletes who are trying to peak for online semifinals starts on Monday, march 10th.

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Um, so that means that you will start semifinals prep during week three of the open Um.

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The schedule is a Tuesday, wednesday situation to start, or I guess you could do Monday, tuesday, rest Wednesday and then do Thursday, friday, saturday for your training that you know, your two on one off, three on one off, is is up to you, um.

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But that Saturday for your training that you know your two on one off, three on one off, is is up to you, um, but that does start then.

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So if you are a subscriber and you are trying to peak for that, make sure you get in touch with us.

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Um, and again, there will be more content related to this um.

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But get in touch with us and we'll give you a discount code, um, to get a hundred percent off the program.

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The program will be per sale for everybody in our marketplace and it's a seven-week peaking schedule to get you there, but if you are already a subscriber it will be free for you.

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So make sure if you're trying to peak for that, then you let us know.

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Off-season block number one starts on March 24th.

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So basically, one week of sanity checking, post Um, and then we jump into the world of, uh, strength, bias, conditioning, bias.

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Um, got some really cool stuff and I'm excited to do that podcast to talk to you guys about what's what's changed there.

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But, um, just sort of keep your calendars circled there.

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And then Hunter um um, when does the next misfit affiliate phase start?

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I believe, it's right around the same time yeah, I think we sunk, sunk, sink up, sunk up the time.

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Yeah, the last day is march 22nd, so, or the 24th Monday, march 24th, will be the start of that phase and that'll be the last phase of the 2025 kind of training season before we, very much a jack of all trades, master of none type of phase, like we've been leaning into very specific things for a while.

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We're going to get in and get after it in a very GPP kind of sense.

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And you can get a two week free trial on StreamFit, sugarwad, pushpress, all those places.

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So make sure you go check out our affiliate programming.

00:17:04.041 --> 00:17:05.003
All right, hunter, push press, um, all those places.

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So make sure you go check out our affiliate programming.

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All right, hunter, trip down memory lane here.

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Little bit of shit talking, a little bit of predictions, all that kind of stuff.

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Um, do you have any stories that come to mind relating to the open?

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When you think about the open, neither competing think about the open, neither competing or coaching.

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Is there anything that really pops into your head?

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yeah, uh, there's a a lot of coaching ones, but the coaching ones were are like sporadic and spread out quite a bit.

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Um, so I plucked uh one, that, the one that when I saw that prompt, I was like this is the one that stands out the most.

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It is about me, which I don't particularly like, but I think it'll be a funny story for people to empathize with.

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So 2014, the year I qualified for regionals, the open was five weeks long.

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I'd be curious to know how many listeners to this podcast have never experienced a five-week open.

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But lucky you I'm gonna be talking about a seven-week open, so go ahead okay, yeah, fair enough, that's fuck.

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uh, 14 point.

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And so context, a little bit of context for this my, I had this was going to be like my best opportunity to qualify for regionals.

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I was getting ready to like literally during the 2014 open.

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I actually did the first two workouts in Maine, I did the third workout in New York city and then the last two workouts in Virginia, um, kind of at the start of my, my military, my time in the Marine Corps, um, so it was like the really the last.

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They're really the only good opportunity I was going to have to have had trained for a full year and potentially qualified, because the next year, you know, was going to be predominantly military stuff.

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Um, 14.2 was the overhead squat, chest-to-bar workout.

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So it was every three minutes you had to do two rounds of 10 chest-to-bar pull-ups, 10 overhead squats.

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The next three-minute interval was 12 and 12.

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The next three-minute interval was 14, 14, 16, 16.

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It was one of those workouts where, if you wanted a good score, it was really important that you got kind of into a certain window.

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It's like, you know, a workout that cuts you off obviously limits how many reps you're going to get, and opening up three additional minutes to rack up reps was pretty significant.

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So attempt number one was on our normal Friday.

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Yeah, there we go.

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Attempt number one was on the normal Friday and I did not.

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Basically it was obvious that I needed to get into the round of 18 and 18.

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So I had to do 10-10, 12-12, 14-14.

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And the first attempt I failed somewhere very close to completing two rounds of 16 and 16.

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Retest Monday morning Didn't do it.

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Retest Monday afternoon and the first retest Monday morning was like very similar score.

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So I don't know if we can, maybe, seb, you can do quick calculator math on what the total rep scheme there is, specifically of the old chest to bar pull ups.

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But attempt number low official attempt number two Monday morning similar score minutes into the workout, because I was angry through the grip Did the full meltdown.

00:20:52.165 --> 00:20:53.869
Fuck yeah, dude Sad yeah.

00:20:53.950 --> 00:20:58.209
Hell yeah, even I had one of those about an hour later.

00:20:58.450 --> 00:20:59.011
And this is now.

00:20:59.011 --> 00:21:08.522
So it's Monday after Monday afternoon, east Coast time, deadline is 8 pm, it is now like 5 or 6 pm and I'm like I like I got to do this.

00:21:08.522 --> 00:21:16.491
If you want to qualify like, you have to get the reps in this workout, otherwise you're going to be digging yourself out of a hole for the for the next three workouts.

00:21:16.491 --> 00:21:40.994
And third attempt on Monday I broke into the round of 18 and I finished 18 overhead squats, 18 pull ups, 18 more-ups, 18 more overhead squats and then two chest-to-bar pull-ups, which is obviously like 56 more reps than I would have gotten otherwise, which was good enough for 23rd in the region.

00:21:40.994 --> 00:21:44.940
But yeah, that's always a fun story.

00:21:44.940 --> 00:21:45.505
The carnage, the grip, carn.

00:21:45.505 --> 00:21:49.423
Fun story the the carnage, the grip carnage, the hand carnage was was real.

00:21:49.423 --> 00:21:59.309
Um, and good fucking lord, I could not imagine what making that many attempts at that volume of a workout would do to me today.

00:21:59.309 --> 00:22:00.713
Is that right?

00:22:00.713 --> 00:22:03.039
Yeah, that looks about right.

00:22:03.059 --> 00:22:05.923
120 I knew it was over 100, so yeah, I knew it was over 100.

00:22:05.942 --> 00:22:07.064
So it was over 100.

00:22:07.064 --> 00:22:09.726
On Monday morning at least 100.

00:22:09.726 --> 00:22:20.236
It was close to 100 chest-to-bar pull-ups on Monday morning, a few more pull-ups Monday afternoon and then 124 pull-ups Monday evening.

00:22:20.236 --> 00:22:29.547
Yeah, and to be honest, how I did not contract rdo is actually beyond me, but age yeah for sure.

00:22:29.547 --> 00:22:33.297
Yeah, yeah, 2024 is a good time to be stupid with your body.

00:22:33.356 --> 00:22:38.887
I think you should also, like crossfit did something for you that year.

00:22:38.887 --> 00:22:44.182
That, like, is an example of them being cool, which I can.

00:22:44.182 --> 00:22:47.369
I have enough fingers to talk about how many times I've seen that happen.

00:22:47.369 --> 00:22:54.084
Um, just in terms of letting you like switch regions and stuff, I I'm sure it had something to do with with the military.

00:22:54.084 --> 00:22:56.669
Um, yeah, I thought that was pretty great.

00:22:57.415 --> 00:23:00.348
Yeah, yeah, they been just alluding to like.

00:23:00.348 --> 00:23:02.740
I started the open in the Northeast, I finished the open in the northeast.

00:23:02.740 --> 00:23:06.027
I finished the open in the mid-atlantic, which I don't actually know if I I don't.

00:23:06.027 --> 00:23:09.132
I think I did the math once.

00:23:09.132 --> 00:23:12.066
I don't think that I would have qualified in the northeast.

00:23:12.066 --> 00:23:14.335
The northeast was always the most stacked region.

00:23:14.958 --> 00:23:41.531
Yeah northeast was crazy only by like europe, like an entire continent compared to in all, 13 colonies over here, but um yeah different time, for sure, but uh, that was, that's, that's my, that's my story seb gets to hear this for the first time, long-time listeners get to hear most of these stories for the 400th time.

00:23:41.531 --> 00:23:45.821
Um, but the I just like it's.

00:23:45.821 --> 00:23:51.874
It's like the story is a seminal moment in my career from like a thousand different angles.

00:23:51.874 --> 00:23:56.442
So crossfit partners with reebok 2011.

00:23:56.442 --> 00:24:11.172
They start the open um, they create the whatever gamescrossfitcom I can't remember exactly if that was the link or not and the idea was there's going to be six weeks, um, and that was going to feed people to the regional system.

00:24:11.172 --> 00:24:16.397
Um, they actually had the, the regionals at um for us, us at Reebok HQ.

00:24:16.458 --> 00:24:37.971
Back then, um, and the first workout that was programmed was um, amrap, 10 minutes, 30 double unders, 15 power snatch at 75 pounds and, um, the uh, crossfit MF was in my garage.

00:24:37.971 --> 00:24:40.673
I opened an affiliate in my home.

00:24:40.673 --> 00:24:43.974
People were pooping in my bathroom using all my toilet paper.

00:24:43.974 --> 00:24:44.815
It was.

00:24:44.815 --> 00:25:08.631
It was weird, um, but I was in my garage from my bedroom, my living room, my kitchen, my dining room, and just go work out whenever I wanted and had basically anything that I would need.

00:25:08.631 --> 00:25:11.959
Um, and back then you could do the like same thing.

00:25:11.959 --> 00:25:15.132
You could video your workout if you didn't have a judge that was there for you.

00:25:15.132 --> 00:25:31.132
Um, so that workout comes out and kills me, like, absolutely murders me, like basically went from like I know everything about being an athlete and coaching to programming, to within one workout, I know absolutely nothing.

00:25:31.132 --> 00:25:34.980
I'm a fucking idiot, um, and it's just.

00:25:34.980 --> 00:25:40.713
You know, obviously now on paper, athlete iq, coach, iq, you can see how something like that wouldn't be that fun.

00:25:40.713 --> 00:25:54.906
Bouncing back and forth like that's like Randy plus 300 double-unders or more than Randy Double Randy plus 300 double-unders, yay, that sounds super fun.

00:25:54.906 --> 00:26:16.973
Um, the website crashed for score submissions in week one and they extended the window two weeks.

00:26:16.973 --> 00:26:18.317
So 11.1, 11.2 didn't drop until two weeks after.

00:26:18.336 --> 00:26:19.337
I just did, I did the workout every day.

00:26:19.337 --> 00:26:20.160
I did the workout multiple times a day.

00:26:20.160 --> 00:26:27.634
You try the e-moms, you try the all of the stupid shit that pops into your head, um, like the dumb ideas that you should have a coach to talk you out of.

00:26:27.634 --> 00:26:31.003
Um, and dude it.

00:26:31.003 --> 00:26:32.227
Just, it ruined me.

00:26:32.227 --> 00:26:33.810
It fucking ruined me.

00:26:33.810 --> 00:26:35.836
Like I thought I had it all figured out.

00:26:35.836 --> 00:26:42.432
I was ready for a fucking pistol backflip, muscle up 500 pound deadlift, and then it was like but are you fit?

00:26:42.432 --> 00:26:47.142
I was like, no, I thought I was, but clearly I am not fit um.

00:26:47.142 --> 00:26:49.853
So my mind went two places.

00:26:49.853 --> 00:27:01.380
It went there because that was just such a moment for me and figuring out like a lot about coaching and programming and then whether I was actually an athlete or not, we'll get to um.

00:27:01.380 --> 00:27:06.730
We'll get to what happened a year later that solidified the decision, um, to not be an athlete anymore.

00:27:06.730 --> 00:27:14.104
And then the other spot is just do you remember how crazy the open was when it was?

00:27:14.891 --> 00:27:15.692
a feeder system.

00:27:15.712 --> 00:27:25.154
People were 40, 50, 60 people going to your regional yeah, like oh my dude, the stress was stressful.

00:27:25.154 --> 00:27:30.489
You could cut that shit with a knife month and a half during the crossfit open.

00:27:30.529 --> 00:27:37.790
It was like goodness, dude, right yeah yeah, it was crazy and it's like I can think of so many different examples.

00:27:37.790 --> 00:27:45.244
You know, the first time someone like like Caroline just goes out there and lays waist to a workout and is like truly on like top of the world scale.

00:27:45.244 --> 00:27:54.710
Austin's redoing a workout and there's like a perfect photo of him projectile vomiting this like greenish, brown substance.

00:27:54.710 --> 00:28:00.092
It looks like it's from a movie where they do the thing where they like it's in their sleeve, like it's bad the ex.

00:27:59.997 --> 00:28:06.270
they do the thing where they, like it's in their sleeve, like it's bad the exorcist yeah, yeah, I'm gonna, I'm gonna post that photo if I can find it, and I know that I can find it.

00:28:06.270 --> 00:28:25.661
Um, so just thinking back to those examples, the like you know you're, you're lifting prs, you're like like the moments when an athlete somehow can do 99.9 of the workout and then their body fails and they can't do a thruster or a double, like just all these different oh my God, it's crazy.

00:28:25.661 --> 00:28:26.482
So like.

00:28:27.151 --> 00:28:39.023
There's part of me that I don't think recreating things like that is even possible, because we've tried it in our own ways at Misfit Athletics to recreate the past.

00:28:39.023 --> 00:28:45.407
And it's like the world changes, the way that people communicate changes, media changes, like so much of this stuff is so much different.

00:28:45.407 --> 00:28:51.401
It's not really grassroots like it used to be, um, but yeah, that's that's definitely where my mind goes.

00:28:51.401 --> 00:28:53.510
Um on the coaching side.

00:28:53.510 --> 00:29:03.045
It was just so fucking intense, so crazy, and it honestly even took athletes a year or two once the open didn't matter as much anymore to chill the fuck out.

00:29:03.690 --> 00:29:08.701
I was like yeah, I tore everything in my shoulders and my knees and my back and my hips.

00:29:08.701 --> 00:29:09.083
I'm out.

00:29:09.083 --> 00:29:13.942
It's like, hey, as long as you do this workout, you will advance.

00:29:13.942 --> 00:29:18.236
So how about you fucking take it easy, like, how about we calm down a little bit?

00:29:18.236 --> 00:29:22.771
All right, now we are going to go through.

00:29:22.771 --> 00:29:37.288
Some quicker hitters could have some more stories built in this favorite open workout of yours from the athlete point of view uh, yeah, so it was more after the fact.

00:29:37.327 --> 00:29:37.808
I think I did.

00:29:37.808 --> 00:29:52.973
I did pretty well in the workout the first time this is based just on performance, but ability to do the workout well was the the 55s, uh, 55 deadlift, 55 wall ball, row, handstand, push-up one of the first.

00:29:52.973 --> 00:29:55.356
Let's see, when was the first?

00:29:55.356 --> 00:29:59.522
2016, yeah no well, 15, 15.

00:29:59.522 --> 00:30:02.506
2015 was the first time they introduced the handstand push-up.

00:30:02.730 --> 00:30:06.499
Oh, I gotcha yeah, following year following year was they?

00:30:06.499 --> 00:30:07.582
They mixed them in again.

00:30:07.582 --> 00:30:09.253
It was smaller kind of dose.

00:30:09.253 --> 00:30:15.192
In that first year I was 15.4 um, which also happens to be my least favorite open workout, um.

00:30:15.192 --> 00:30:23.797
But uh, the following year, with the deadlift dead deadlift, row, wall ball, handstand, pushup Again no particular reason, other than I think it's a.

00:30:23.797 --> 00:30:25.320
I think it's a pretty good test.

00:30:25.930 --> 00:30:31.282
Anytime those chippers, like chippers, can be hit or miss for a lot of people.

00:30:31.282 --> 00:30:47.053
I think this was programmed pretty well, like the movements were complementary to each other, you know, hinge, squat, similar, similar movement patterns, kind of like that muscle overloady feel for pretty much everybody, unless you were on the, you know, super, super high end of that.

00:30:47.053 --> 00:30:56.423
But, um, being able to get through a full round and then hammering out some deadlifts was essentially the like kind of icing on the cake, um.

00:30:56.423 --> 00:31:03.852
So that was my favorite as an athlete, again, just because that kind of slotted right into the wheelhouse.

00:31:03.852 --> 00:31:15.611
And I've done that a few times since then and pretty much improved every single time, including when we had I don't know if you remember, I don't you'd remember who we had up here.

00:31:15.611 --> 00:31:18.115
Cody was one of them, I think it might have been.

00:31:18.115 --> 00:31:20.801
Dex was up here.

00:31:20.801 --> 00:31:24.354
We had a whole bunch and actually travis, I think, was up here too.

00:31:25.717 --> 00:31:29.703
Um, that was at the gym I don't think so.

00:31:29.763 --> 00:31:30.651
I think it was at this.

00:31:30.651 --> 00:31:33.036
I think it was at the current gym.

00:31:33.036 --> 00:31:35.362
It wasn't that long ago, but we redid it.

00:31:35.362 --> 00:31:36.231
Sherb was in there.

00:31:36.231 --> 00:31:37.557
That would be like 2018 or 19 probably.

00:31:37.576 --> 00:31:38.500
I think it was a camp, it was a, it was in there.

00:31:38.500 --> 00:31:39.846
That would be like 2018 or 19 probably.

00:31:39.866 --> 00:31:40.470
I think it was a camp, it was a.

00:31:40.470 --> 00:31:46.042
It was a camp and we redid it I think mid like mid day someday, or something like that.

00:31:47.971 --> 00:31:50.317
If, if that workout was was programmed.

00:31:50.317 --> 00:31:51.338
Cody and Sherb were there.

00:31:51.338 --> 00:31:53.730
That was there Like yeah sure.

00:31:53.750 --> 00:32:03.655
Claim to fame was that he could be in the vicinity of Cody and all Cody needed, and stuff like that, was to be there at the same time and just be like, hey, where's he at.

00:32:03.655 --> 00:32:06.663
And it's like I'll try a little bit harder and get to this.

00:32:06.663 --> 00:32:09.538
Yeah, that's a good, that's a good workout.

00:32:09.538 --> 00:32:09.759
There's.

00:32:09.759 --> 00:32:14.491
There's, uh, I like one where there's the possibility of a larger score gap.

00:32:14.491 --> 00:32:30.166
Um, just to to show off work capacity strategy, there's enough movements mixed in there that like, yeah, it was 55 deadlifts, but like 55 deadlifts doesn't mean you're going to be good at 55 wall balls.

00:32:30.166 --> 00:32:32.317
Um, that sort of thing.

00:32:32.317 --> 00:32:39.023
A lot of people that like to to bigger athletes, that like the first three, don't like the fourth movement, uh, that sort of thing.

00:32:39.150 --> 00:32:47.778
So I also remember, I definitely like that one yeah, I remember, and now, the more that I think about it, I remember where I did it too and it was.

00:32:48.058 --> 00:32:56.318
I was like I think it was, it was a little bit before we started doing it more well, I hadn't even moved back to maine yet, but I had in my head.

00:32:56.318 --> 00:33:16.442
I was like it was like 55 handstand push-ups, like I was doing kind of the math on it and I was like there's no way I shouldn't be able to get a full round of this, like the numbers just don't make sense to like finish on the wall with that many, with that, with that much time, with a 13 minute AMRAP.

00:33:16.442 --> 00:33:45.363
And I was just like, if I do five handstand pushups every 15 seconds, whatever it was I, I I did the math, I did the math on it and it worked out perfectly and that was like a good moment for me, as probably less of an athlete at that point and more of a coach, to be like, uh, it turns out like you don't need to hop up onto the wall, do 25 handstand pushups and then stand around and stare at the wall for four and a half minutes and then proceed to do three at a time.

00:33:47.191 --> 00:33:50.401
And then presented us with a lot of stuff like that in the open in the past.

00:33:50.401 --> 00:33:55.521
Yeah, because whenever there was a chunk of movements, it was obvious you had to break it up.

00:33:55.769 --> 00:33:59.196
You weren't going to be able to do that Wanting muscle ups at the end of the workouts?

00:33:59.196 --> 00:33:59.798
Exactly.

00:34:05.029 --> 00:34:05.932
Yeah, break it up, you are gonna be able to do.

00:34:05.932 --> 00:34:08.521
Yeah, wanting muscle ups at the end of the workouts, like, exactly, yeah, like you got chipping away because you have to.

00:34:08.521 --> 00:34:10.045
Yeah, yeah, yeah, there's a lot of there's a lot to be said about.

00:34:10.045 --> 00:34:11.510
We've we've had this conversation a bunch over the years.

00:34:11.510 --> 00:34:22.583
Um, and honestly, a lot of it comes from every once in a while there's a high level coach that's like maybe not in, that's just doesn't appear to be in very good shape, and it's like do you want to learn from this person?

00:34:22.583 --> 00:34:25.900
And of course, it's possible if they're a high level coach and they have success.

00:34:26.010 --> 00:34:30.461
But, like, a lot of the stuff you learn as a coach comes from training.

00:34:30.461 --> 00:34:38.818
Like you have those moments yourself because so much of coaching and programming and thinking about stuff within our space is theoretical.

00:34:38.818 --> 00:34:46.550
So like having something that's where you're thinking outside the box and it's like, okay, that doesn't sound great.

00:34:46.550 --> 00:34:49.237
And then you try it and you're like, shit, that is the play.

00:34:49.237 --> 00:34:56.932
It's a rare instance when that's the right play for an upper body, like endurance kind of a situation, but at that point in that workout it does make a lot of sense.

00:34:56.932 --> 00:34:59.918
Yeah, all right.

00:34:59.918 --> 00:35:00.619
So I have?

00:35:01.139 --> 00:35:03.244
I got two, um I would.

00:35:03.244 --> 00:35:13.755
I would say that the definite winner is 13.3, which I don't remember when they redid it um 150 wall balls, um how many double unders, shit.

00:35:13.835 --> 00:35:19.824
50 150, 150 300 double unders and 30 muscle ups, 150, 330.

00:35:21.371 --> 00:35:27.215
Yeah, that workout was interesting for me I had.

00:35:27.215 --> 00:35:32.179
We were getting ready to start and we were warming up and there was a like drop in walked through the door.

00:35:32.179 --> 00:35:39.347
Someone that wanted to talk about the gym and the people that were doing it and judging and running the clock were pissed at me for not going.

00:35:39.347 --> 00:35:46.641
So they'd literally while I was standing there, like oh, 90 150 90 and 30.

00:35:46.661 --> 00:35:50.157
I know it wasn't 300, but I also didn't know it was 150 yeah, yeah.

00:35:51.481 --> 00:35:53.047
You should have known if I fucking liked it.

00:35:53.047 --> 00:35:56.735
It wasn't 300 hunter that yeah, that's real gas there, um.

00:35:57.596 --> 00:36:11.780
So they just started the clock, they said 10 seconds and I've never felt better for the first like five minutes of a competitive workout, because I I didn't have the jitters, I wasn't thinking about it at all and I was just like, damn, I wonder if I could reverse engineer this.

00:36:11.780 --> 00:36:27.302
And it was just one of those workouts where there's a little bit muscle endurancey and by the time people got to the muscle ups they couldn't really do it, um, and I had the, still had the reverse fitness going on, um, and found stuff like that to be the easiest part.

00:36:27.302 --> 00:36:48.891
So, um, that's one where I could slot in like top, like 700 in the world, somewhere in that range, I think, um, which to me is like that, that was my pinnacle, like we always talk about, like looking at the person's journey and seeing like hey, like we did it with LaSala, we've done it with a bunch of other people.

00:36:48.891 --> 00:36:52.581
I will pull up example athletes to show people like they just kept getting a little bit better.

00:36:52.581 --> 00:36:54.297
And then all of a sudden they were at the CrossFit games.

00:36:54.650 --> 00:36:56.398
I say all of a sudden, 12 years later or whatever.

00:36:56.398 --> 00:37:04.938
Um, and my, my profile is the opposite.

00:37:04.938 --> 00:37:14.451
My profile is like thousandth, four thousandth dead um.

00:37:14.451 --> 00:37:19.197
So that one and then the only other one that I was top like seven, eight hundred, was the squat clean and jerk at 165, the five minute amrap um.

00:37:19.197 --> 00:37:30.231
That one was one where I it was just the right mix of things, I think, but I don't remember like loving doing it, like it wasn't like a super fun workout to do.

00:37:30.231 --> 00:37:35.871
It kind of felt like it was over before it started, one of those things this wall ball.

00:37:36.291 --> 00:37:39.155
That, sorry, finished this is no good personal.

00:37:39.155 --> 00:37:41.219
The wall ball workout 13-3.

00:37:41.219 --> 00:37:48.559
I remember doing it, doing it at like a local gym and I think it the Virginia area.

00:37:48.559 --> 00:38:07.077
Did the wall balls, did the double unders, did my first set of muscle ups, which is probably like fucking four or five, realizing like, holy shit, my shoulders don't work after 150 wall balls and I came down off the rings and I completely bambied.

00:38:07.077 --> 00:38:09.161
I was like, oh, your legs don't work either.

00:38:09.260 --> 00:38:20.097
From like as soon as I landed, my quads cramped from the impact they just yeah, I just like absorbed and just like tipped over like a fucking deer.

00:38:20.097 --> 00:38:25.135
I think I already did the wall balls, like what the what is this?

00:38:25.235 --> 00:38:28.998
All right Favorite open workout from a programming point of view.

00:38:31.331 --> 00:38:32.172
You want to see this one up?

00:38:32.172 --> 00:38:32.893
You want to go first?

00:38:32.893 --> 00:38:35.659
Yeah, 11.1.

00:38:37.630 --> 00:38:55.237
Amrap 10 minutes, 30, double, double unders, 15, power snatch, 75 pounds um, everything from how to write a nasty, thoughtful workout that like has accessibility related to, which is super important for affiliate programming.

00:38:55.237 --> 00:39:14.057
It's important for, like, again, if you have an athlete that's been training you know vested runs and deficit, handstand pushups and heavy DT and things of that nature Um, and then they can't go tackle these really simple things like this, like their training is basically in reverse.

00:39:14.057 --> 00:39:31.259
So the idea of programming more workouts that are like this but also, how do you get an athlete better at a workout like this, like, can we write a 20 minute AMRAP, um, that's lighter on the power snatch and maybe has a third movement or something like that in it?

00:39:31.259 --> 00:39:39.456
Can we get into some of the aerobic running, um, you know, like at that time, probably reading the Maffetone method and getting into certain things like that.

00:39:39.456 --> 00:39:48.206
So, um, it was just for me, like it's the midwit meme, talk about it all the time on this podcast.

00:39:48.971 --> 00:39:53.619
Uh, the Cro-Magnum man, like, like Neanderthal, is on the left.

00:39:53.619 --> 00:39:57.755
He says AMRAP, 10 minutes, 30 double unders, 15, power snatch, 75 pounds.

00:39:57.755 --> 00:40:19.353
The hooded man on the right that's the genius says amrap, 10 minutes, 30, double unders 15 power snatch 75 pounds, and then the midwit has the 29 minute amrap of 46 movements and there's eight miles of running in it and um, bleeding from your calluses is one of the like parts of it that has to be in it.

00:40:19.353 --> 00:40:24.641
Um, so like arriving back at the beginning.

00:40:24.641 --> 00:40:25.882
That's what that was for me.

00:40:25.882 --> 00:40:29.778
The previous years did so many dot-com workouts that were just like that.

00:40:29.778 --> 00:40:34.552
They got me in shape that I didn't think I could be in as a human being so much healthier.

00:40:34.552 --> 00:40:39.699
And then competition comes into my mind and we need to overcomplicate this shit.

00:40:39.699 --> 00:40:49.548
And then your journey begins with the yeah, go back to the beginning, go back to the start?

00:40:50.389 --> 00:41:02.056
Yeah, for for basically identical reasons, my favorite from a programming perspective was 14.5 and 16.5, 21 so good.

00:41:02.056 --> 00:41:11.786
In 12963 thruster bar face burpee like copy paste your explanation there like super you like pull-ups?

00:41:11.827 --> 00:41:12.829
you like chest to bar pull-ups?

00:41:12.909 --> 00:41:16.771
I don't care I bet you do fitness I think that was the.

00:41:16.771 --> 00:41:21.034
I think that was also the first four time workout, so that was a.

00:41:21.034 --> 00:41:21.554
I remember.

00:41:21.554 --> 00:41:25.257
I remember Castro's the announcement.

00:41:25.257 --> 00:41:26.097
It was pretty fun.

00:41:26.157 --> 00:41:28.159
It was like some kind of drama in there.

00:41:28.179 --> 00:41:35.844
He's wearing a suit and I'll never forget he's wearing a suit, he's got his G-Shock watch and he's just like the clock save you.

00:41:35.844 --> 00:41:36.684
It will not.

00:41:36.684 --> 00:41:41.668
You will complete 168 reps or you will quit.

00:41:41.668 --> 00:41:55.614
Like 14.5 is for time, and everybody in this the arena like I remember people us having arguments about that just like it's always going to be an amrap, we're never going to see pistols, you're never going to see these movements, and I in my head, I was like this.

00:41:55.614 --> 00:41:58.380
I was like why wouldn't you do a for time workout?

00:41:58.380 --> 00:42:06.538
Like why, like, is it just a logistical thing on the CrossFit leaderboard, like physically, like technologically ranking scores?

00:42:06.538 --> 00:42:06.918
There it is.

00:42:06.998 --> 00:42:08.260
I told you.

00:42:08.882 --> 00:42:09.384

25.1 Will Be... - E.342

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