How to get better at CrossFit

Transcript

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We're all misfits.

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Alright, you big, big bunch of misfits.

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You're a scrappy little misfit just like me.

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Biggest bunch of misfits I've ever seen either of the Misfit Podcast.

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On today's episode, we are going to be talking about how to get better at CrossFit.

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What, why would we do an episode about that If you haven't been listening?

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Recently, within the last few months, we've done an episode on how to improve your engine, how to get stronger and how to do skill, and if that wasn't leading anywhere, you might think that we're I don't know fucking High.

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And if that wasn't leading anywhere, you might think that we're I don't know fucking high rocks or hybrid or God knows what ripoff is coming next.

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We need to funnel this down to the actual thing.

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Hunter, I've got my notes but, like I do want this to be a bit more free form, part of that was part of it.

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You can probably tell by looking at my notes is a little bit of word vomit, just like getting my thoughts down on paper a little bit.

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Um, before that little housekeeping um, if you are watching this on the misfit podcast YouTube channel, um, make sure that you are also subscribed to and have the alerts on for the Misfit Athletics YouTube channel, because all of our podcasts are now being posted on the Misfit Athletics YouTube channel and will stop being posted on the channel that you're listening to.

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Now.

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If you are on the Misfit podcast, after a few episodes, we're going to keep it running for a little while just to make sure that we bring it up a handful of times, give you a little bit of runway here, but make sure that you are subscribed to Misfit Athletics on YouTube.

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That's where you're going to be able to get all of your content moving forward.

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Also, it's been mentioned on social media, mentioned on a few episodes of the podcast, but we are rebranding Team Misfit, our affiliate programming, as Misfit Affiliate, bringing it back under the umbrella of Misfit Athletics, just from the standpoint of and there's no real big changes here from the standpoint of, like, we get a lot of eyeballs on Misfit Athletics and we're very passionate about the affiliate programming and the affiliate side of things.

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So we're going to make sure that we can deliver that to as many people as possible, and one of the things that we're also doing sort of as part of that rebrand is moving our team Misfit gyms coaches all of that from its own Discord to the Misfit Athletics Discord.

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So you're gonna have a private channel for coaches.

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So that'd be the person.

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Typically, the first person that makes it in from the gym is the affiliate owner or whoever's in charge of sort of signing up for our programming etc.

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But you can also ask us for an invite for any people on your coaching staff.

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If they've got questions for us, if they want to see the questions and answers, all that stuff, they can be added in.

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And, last but not least, this is a bit of an experiment, um, but I think that if the largest group of misfit athletes in the entire world, um, like is the athletes following the affiliate programming, that they should also have an opportunity to communicate with one another and that one's as simple as can be.

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If you are a team misfit gymsms athlete, that includes Misfit Gym Portland.

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I know a bunch of our members here listen to the podcast discordgg forward slash Misfit Athletics.

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That is how you get into the free Discord and then under Programs you'll see Affiliate and go in there and let it rip.

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I think it could be fun for people to be able to do that.

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So, all that being said, of course, head to the sugar wad marketplace and get your free trial for misfit affiliate.

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Head to misfit athleticscom and get your seven-day free trial for individual programming needs.

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Okay, hunter life chat what you got yeah, we are in, uh, full off-season golf mode and uh, in Maine, thanks to four inches of snow in the last two days, it's unclear whether my home course is going to open back up for like three days when the snow melts before it closes for the year.

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But uh, yeah, we are in.

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We are in like the equivalent of post CrossFit games or post open of like hey we're, we're rebuilding a little bit.

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Checking in on the swing.

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We're trying to find a couple of light bulb moments here and there, and so we're in the simulator looking at numbers a couple times a week now to try to dial in for next year.

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Okay, so lines up pretty good with how to get better at CrossFit, how to get better at golf.

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I don't know how to, I'm just trying to.

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Yeah, that's fair, we can do a podcast on that next.

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I don't want to jinx myself, but the Steelers are cooking.

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Ponch Burger, my fantasy football team is cooking.

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What is the name of your team?

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Ponch Burger, my fantasy football team is cooking.

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Uh what?

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is that.

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That's the name of your team, ponch Burger.

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Well, so Ponch Burger is the name of my guillotine league, which starts with 18 teams and is whittled down to four, so actually in the playoffs now.

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So it is cumulative points.

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I did cumulative points from I actually think it's just because I'm better at math than other people because you get a free agent budget and when a team gets chopped, you get to bid for their players.

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Yeah, in this past week I I literally got the two no, potentially the three best players in all of fantasy football, just because other people didn't like take the 10 minutes to figure out the bidding and everything.

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Um.

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I got Saquon Barkley, derek Henry and Justin Jefferson all on waivers, which should not be a thing.

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Even I know that's a good, that's a good deal, right, it's a good deal, yeah.

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And then Miami chills um is my fantasy football team name, um and we are solidified in second place.

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This is the last week of the regular season going in and I will be in the playoffs.

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And that's the league where I jinxed myself.

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I was a dynasty.

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I made a video making fun of my friends and I've been cursed since, but I'm back in the playoffs somehow.

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And I think, whether I fucking lose or not, that video was dope, so that'll live in history far longer than all the yells you've taken after that.

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That'll live in history far longer than all the L's you've taken after that.

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Oh, dude, 100% Would not go back.

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There was one year where I took I didn't say anything, I took all of the fantasy football money because I'm the commissioner and I put it into an AI crypto thing and the money it didn't double, but it wasn't like 1.5x and I was willing to eat it if it didn't like work, um.

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And there was a run during that season where I thought I was going to make the playoffs and that I had like offset the fucking karma of the situation.

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Nah, didn't work, um.

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So, yeah, I listen, the odds are higher that I'm gonna be really happy about the final product of one of those three things, sure.

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So basically, what I'm saying is three things are going pretty well and I'll fucking take it.

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Um, yeah, but I don't want to jinx myself, I don't want to get too far ahead.

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The the thing that sucks in the real football.

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The actual football is you have to beat, uh, lamar jackson, josh allen and or patrick mahomes with russell wilson and while he's been way better, he's not them.

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It's not patrick mahomes.

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No, no, he's not patrick mahomes yeah, really begs the question how much further can work smart or not, hard or take you, you know, very true, pretty far Looks like yeah, pretty far All right.

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Um.

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So, like I said, whether you noticed or not, this episode has been um teased by us talking about the single modality stuff.

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Um, we, we talked to you about, to you about how to improve your engine.

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We talked to you about how to get stronger in a bunch of different categories and we went deep on skill acquisition.

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Now, a lot of athletes like those topics for the wrong reasons.

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A lot of coaches like those topics for the wrong reasons.

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A lot of coaches like those topics for the wrong reasons.

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They're fun and they make so much sense in their own little bubble.

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And that's why if someone and this has happened multiple times someone outside of the crossfit space, or even someone that's maybe like retired or something, is like do you think you could get me better at like bench pressing, or could do you think you could get me better at like bench pressing?

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Or could do you think you could get me better at like I'm so bad on the c2 bike and it's like please, that's all you're asking me to do.

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That's the only thing you know fucking easy it is for someone who is trying to figure out how this puzzle goes together to go attack that thing.

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Um.

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So the the note here is you are not smarter than the methodology and every single one of us, even the most devout, like like I, only program in, whatever it is, wms and g's, and it needs to be exactly what was said at the very beginning of the methodology.

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Blah, blah, blah.

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We get these dumb ideas.

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We get these dumb ideas of like I don't know um, some people, just the single modality stuff.

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They think that they can just go get better at the thing without doing the thing at all.

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And then some people uh, an advanced version of that is um, we've got some really funny stories from back in the day.

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But we knew people who wrote a 2k um as their only workout of the day every week and they only did Fran as one of their workouts every time.

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And they you know what I mean.

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They basically just did the same workouts over and over and over and it was like, well, uh, uh, like really high level crossfitters have a whatever 159 fran.

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So if I just get my friend down and it's like now you're just fran specializing, that's the, that's also the money ball, that's yeah, exactly um.

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So again, we've all been there, we've all tried to go, do that, like, like.

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We've all had those moments of well, this is the missing link in the CrossFit space, so I'm going to go outside of it to come back in.

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And we'll talk later about when that's appropriate.

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It makes a ton of sense.

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Yeah, it's just not right.

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Well, yeah, it makes sense.

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It like on the surface it makes sense.

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It's like I'm.

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You know, I do well in the open in some workouts, but as soon as the heavy barbell comes out, like I get buried.

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Therefore I need to get stronger.

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Therefore, I'm gonna do a strength program and maybe ignore crossfit or do less of crossfit for a certain period of time and therefore like I should get stronger and it's like you're.

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That's in my opinion.

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That's where it falls apart.

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It's like right, so we've identified the deficiency.

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It's it's strength, specifically like crossfit strength.

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Let's say, like I can breathe hard, but if there's a heavy barbell I get stopped in my tracks.

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Okay, so we need to get.

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We need to get stronger.

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We're not just going to do zone two work and that barbell is going to get lighter.

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It'll help, but that's not going to work.

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So, we get stronger?

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Okay, right idea, but that's the place where that's the gray area, right?

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It's like am I solely focused on getting stronger at the expense of my overall fitness?

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Because that's the line that people tend to cross.

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It's like I am willing to sacrifice my fitness for this one specific area which, oh, by the way, helps define my overall fitness.

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So by isolating the thing that you want to get better at and sacrificing the other 10, other nine things, let's say we'll use the 10 general physical skills.

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If I increase my, you know I pull the lever that says increased strength, but all the other levers, you know I lose some endurance, I lose some stamina, I lose work capacity.

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It's like you got stronger that barbell is not as heavy in the Metcon anymore, but you just lost 300 places in that workout because your fitness dropped off.

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And that is where people, I think, can't kind of wrap their heads around the idea If, like, if I need to get stronger, why can't I just do a strength program and get stronger?

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It's the yeah, so much of the stuff that we talked about in those episodes is auto built in to crossfit.

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It's already there, yeah, and like especially for and we'll get into it in a second kind of the difference between the novice and the professional and the the gaps in between.

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But we talked about in the engine episode about going different distances and time domains.

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That speeds CrossFit we talked about and has the variance built right into it, right.

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And then we talked about within the strength, we need to have those moments where we're being super powerful and we need to have the endurance and we need to squat and we need to pull and we need to press CrossFit right.

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Like why do people think that all crossfitters that have decent genetics are on steroids?

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It's like, well, like mixing bodybuilding and endurance sports, like what's gonna come out of that?

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You know what I mean.

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Like you go into the meat grinder and that's what comes out the other side, so, so, um, I think that's so incredibly important and what happens is an athlete at the very highest levels earns the right to do more single modality work at certain parts of the year, and people assume that that's what you need to do to get to where they're at, yeah, and that is just such a huge problem.

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And the funny thing is a lot of not a lot of some of the high level CrossFitters don't know that, because I've had conversations with them where they're like I think this program or so-and-so that's around me, their program should look more like mine and I argue that that athlete hasn't earned the right to do that yet.

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Like they haven't gotten to the point.

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They haven't gotten that baseline level of CrossFit is the thing that you're trying to get better at and you didn't get good at it before.

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You then went and tried to refine.

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Yeah, that's a little bit of, I guess, maybe cognitive dissonance, and it's like it's not out of ignorance per se, it's like the high-level CrossFitter that makes that recommendation is so far separated from.

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There were a lot of steps that they had to take that was doing, you know, building their engine, building their strength, improving their skill, getting better at CrossFit to get to a place where, like their baseline fitness level and capability in the sport of CrossFit is so high that they then actually go kind of back to like separating things out for a couple of reasons, not least of which is, in a lot of ways, longevity like the like, and, and physical, like the physical kind of beat down that occurs from doing one, two, three like traditional crossfit Metcons per day.

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Like you accidentally accumulate 150, 200 jumps or you know, 200 squats, wall balls, stuff like that, and you just do that over and over over the course of the season.

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It's like that's not sustainable for somebody whose capacity is high enough to withstand that sort of beat down.

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So they have to, in a way, kind of almost go back to a more traditional style.

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It's kind of weird.

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It's like we use think of CrossFit as GPP for life or like use CrossFit as a program to get better at your specific sport and in a lot of ways, once you get to a high level in CrossFit, it's almost the reverse.

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It's like we can get really we can maintain a high level of fitness in CrossFit by doing borderline, traditional strength and conditioning protocols, because we already have that baseline like sports-specific CrossFit fitness somewhat in the bag.

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So it's kind of a weird inversion that happens as you get to a higher level, but that high level is attained by a fraction of a percent of the population right, and there's a I really like rites of passage, um, and I think that there is a rite of passage within crossfit of like, basically one workout a day.

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You're going really hard, like three or four times a week, and then you just get these little glimpses of what that can do for you.

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Like I play, I strength trained a ton growing up.

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I played baseball a ton growing up and crossfit for a short period of time, literally, like I went from I had C level speed relative to the people that I played against, to A plus and I went from like I like am like a crafty hitter who's like putting balls wherever to like being able to hit fucking bombs in a short period of time, and it's just like.

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That was that rite of passage moment.

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I took almost 10 minutes off my 5k time without running.

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Yeah, like, like those, those things that happen, um, give you this level of buy-in and you're not really gonna like, you're not really gonna like turn on the methodology.

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At that point you're gonna need to give yourself breaks from it.

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If you're at a really high level and again, you're not really going to like, you're not really going to like turn on the methodology.

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At that point You're going to need to give yourself breaks from it if you're at a really high level and again you're going to need to specialize to like get to the tip of the spear.

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But there's something really special about the early parts of your, those beginner gains that you get from it that blow your mind no-transcript is the one workout executed at super high intensity, no longer moving the needle as well as it could, and, for the most part, your average everyday person you will never get to that Like.

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The thing before we ever start adding training pieces is when we start talking about the other 23 hours right, the nutrition, the hydration, all that sort of stuff.

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It's super easy.

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It's objectively easier to just do a second workout.

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It's to do that 10 minute amrap in class, then, you know, rest for 10, 15, 20 minutes, whatever, and then hit another workout.

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Or just, oh yeah, I'm just going to hit another workout, or just, oh yeah, I'm just going to do another lift and it's like, yeah, I can, I can sustain this and it.

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It's true, you could probably do that for a little while, but again, we haven't kind of settled down on the basics of, you know, the, the, the, the other kind of 23 hours.

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And then the other element that, like I I'll interject at some point in this conversation is the, that kind of mechanics, consistency, intensity that has to precede any sort of like addition of a volume or, or you know, specialized work that that you perceive is necessary to move the needle on your fitness and that's the perfect segue.

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So, so I typically, if I'm trying to figure this out within an athlete, I have an exercise that I'll do, where I'll go through how I feel about what they're capable of and then how they execute, because unfortunately, those things are not always in perfect harmony.

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Right, and when it comes to capabilities, of course, the goal of the listener right now is to develop what they're capable of, to enhance to further what they're capable of.

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But before you do that, you need to know where you're at, and one of the things that you're talking about is like okay, so we know that the novice, um, they develop their engine strength and skills in couplets and triplets that are short, medium and long, like it just, we already referenced it, we already alluded to it.

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Um, you know, we, we do it out on the black mats, um, at a pretty amazing rate.

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Um, it just do CrossFit, like, if you're, if you are anywhere near the beginning of your journey, that's what you need to do Now.

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The it's like all the way down the road, we have the professional athletes who refine their engine strength and skill to bring them back to the couplets and triplets that are short, medium and long.

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And why I said it was a good segue is because there's like 10,000 stops on novice to professional and a lot of people get it wrong in terms of when they need to, when and how often they need to sort of get out of this and go specialize in the other direction.

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Because, again, it's what you see that's put out there and there is a little bit of the like what got me here won't get me there, but you have to know, like what that split is, and I just think people get too smart.

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Like that's one issue that I see a ton of.

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You're more cerebral athletes, you're the athletes that enjoy programming and getting into the weeds.

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They're overthinking it because we don't really we still don't really have like amazing data or nomenclature whatever.

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Like that doesn't really live in the crossfit space and it still feels almost kind of magical, right, like like what happens, what takes place, feels sort of magical relative to measuring a single modality, like it's just so much easier to, you know, sort of have the science behind no-transcript to do those things.

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They understand how their body works with respect to like okay, what do I need to do for this two-minute workout versus this eight-minute workout versus this 30-minute AMRAP?

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The experienced CrossFitter knows that they also have the current capability to do all the movements in the sport.

00:23:27.099 --> 00:23:35.382
Right, we're not throwing a random new movement at an experienced CrossFitter and it doesn't happen.

00:23:35.382 --> 00:23:48.835
They're practicing things that haven't shown up in competition yet, because they've established the capability to not only do the existing movements but do them very, very well and in high capacity.

00:23:49.520 --> 00:23:54.452
The novice CrossFitter is like, hey, we're fighting to be able to do all of the movements.

00:23:54.452 --> 00:23:56.788
Maybe we can do most of them, but not all of them.

00:23:56.788 --> 00:24:07.282
And then, if we do have the capability to do most of them, odds are like the movement mechanics still need some work, the capacity still needs some work, and it's not.

00:24:07.282 --> 00:24:12.025
We're not at a point yet where specializing is actually going to move the needle on our entire fitness.

00:24:12.025 --> 00:24:21.953
We need to keep plugging along on the path that kind of got us there before we start to think about, like you know, am I, am I good enough at everything to be specializing?

00:24:21.953 --> 00:24:25.570
And unless you found yourself on a semifinals floor or higher?

00:24:25.570 --> 00:24:26.642
The answer is probably not.

00:24:27.243 --> 00:24:44.910
Right, yeah, the part of the journey that I think someone listening to this podcast would need to be able to identify, more than the bigger picture, the more macro engine strength and skill is sometimes within a program.

00:24:44.910 --> 00:24:52.662
Depending on your volume, it could be under exposure to certain movements and it's like, it's like almost like what you don't know.

00:24:52.662 --> 00:25:09.079
You don't know, like you can't sort of put yourself through that experience and we'll identify that as like right, so she's good at front squatting and pressing and not thrusters Like let's let's do a few EMOMs every once in a while.

00:25:09.079 --> 00:25:14.232
Let's just make sure it's like I know how to brace in this movement, I know how to breathe through it.

00:25:14.232 --> 00:25:42.226
Maybe they're holding their breath while they're doing it, maybe they are lowering the bar too soon, or you know, like quarter extremity's not there, whatever it is, but those are just these tiny little like like nuggets that get added on to the programming, that aren't going to derail everything that you do.

00:25:42.226 --> 00:25:43.147
Um, and that's actually the.

00:25:43.347 --> 00:25:45.912
I've told this story 10,000 times, but I'll my way.

00:25:45.912 --> 00:25:47.755
That was fast, twitch or high skill.

00:25:47.755 --> 00:25:51.086
I could keep up because I would catch up in those moments.

00:25:51.086 --> 00:25:58.180
But anytime there were more burpees, more double unders, more rowing, more running, whatever it was, wall balls, things of that nature.

00:25:58.180 --> 00:26:07.932
I just was like I don't know how I'm supposed to like figure out how to catch up in these things, so I wrote bitch work in.

00:26:07.932 --> 00:26:23.392
This is CrossFit MF was an affiliate, in my garage, um, and we did the the uh spray paint, uh chalk, the like spray paint chalkboard thing, um, very yeah this is a class affiliate owner Brain hates you.

00:26:24.340 --> 00:26:26.303
Oh dude, it was a classy joint, Don't worry about it.

00:26:26.743 --> 00:26:48.548
Um and I just listed out the movements, and I would make sure that I did some form of what I just said once a week, like a wall ball ladder and just be like can I breathe through these things, am I moving the way that I'm supposed to, et cetera, like that comes before.

00:26:48.548 --> 00:27:03.741
Okay, now three days a week are two strength sessions and like all of this different stuff, because what you mentioned precedes all of that the baseline development of the movement patterns that you need to be able to succeed in CrossFit.

00:27:03.741 --> 00:27:17.369
That comes first, before we can even talk about some sort of specialty program related to you know, you overdoing it and bringing in all of this like endurance terminology, or I got to lift nine times a day.

00:27:17.770 --> 00:27:30.632
Yeah, and I mean the nice thing about that anecdote and just kind of would apply to a lot of people, is the idea that, like hey, we don't necessarily need a specialized program to get better at a specific thing.

00:27:30.740 --> 00:27:33.068
Right, like, if you have a baseline.

00:27:33.068 --> 00:27:52.693
If you're doing CrossFit, then, like, by definition, you have a baseline level of fitness, and if we're saying that there are one or two small things, or maybe there's a couple of small but related things that are interfering with your ability to move the needle, it's like we don't need to just go all in on those specific things.

00:27:52.693 --> 00:27:55.085
We can do exactly like you said.

00:27:55.085 --> 00:28:01.404
Like hey, once a week or twice a week, after you finish up your class workout, hop on the pull-up bar.

00:28:01.404 --> 00:28:06.734
Let's do an EMOM of some butterfly pull-ups, try to like dial that skill in.

00:28:06.734 --> 00:28:19.319
We're not sacrificing any like overall fitness and we're not introducing a volume of a movement or a program that is going to skew us so far in one direction that, like, we lose overall fitness.

00:28:19.319 --> 00:28:26.724
We just need to like address, identify and then just put like two more eggs in that basket as opposed to.

00:28:26.724 --> 00:28:29.747
You know, let's not throw the baby out with the bathwater.

00:28:30.730 --> 00:28:47.190
Yeah, and the One of my favorite ones that I think at the affiliate level is like If you have the time is just so perfect For like a hundred reasons Could be its own episode is A lot of people struggle on a particular machine Classes at 5 pm.

00:28:47.190 --> 00:28:55.729
You show up at 4.45 and row slow as hell for 15 minutes before class starts because that's actually what your body wants, to be able to warm up.

00:28:55.729 --> 00:29:04.246
And then you row slow as hell for 15 minutes once class ends because that's also what your body wants and you're going to be able to perform better.

00:29:04.246 --> 00:29:09.376
And also, holy shit, 30 minutes times one, minutes times one, two, three, four, five days a week.

00:29:09.376 --> 00:29:11.001
You think you're going to get better at that thing.

00:29:11.262 --> 00:29:12.384
That slow changes.

00:29:12.384 --> 00:29:17.237
It's a 220 and then a 219, a 218, a 217, etc.

00:29:17.237 --> 00:29:17.376
Um.

00:29:17.376 --> 00:29:22.891
So again, these things, especially when they're outliers, they don't like make sense.

00:29:22.891 --> 00:29:39.948
Like you get that remote client who's six foot one and really fit and bad at rowing and you're like, yeah, you're gonna just warm up on the rower every day yeah, forever like this makes no sense you don't make sure enough, I'm gonna exposure done like box checked, that sort of thing, um.

00:29:41.391 --> 00:29:44.055
This may seem obvious, um, but it is not.

00:29:47.039 --> 00:29:48.342
This may seem obvious, um, but it is not executed in an obvious way.

00:29:48.362 --> 00:29:53.832
You need to be on the right program, um, and then that would infer the scaling needs to be where it should be at.

00:29:53.832 --> 00:30:14.165
So, like, the best case scenario ever is someone has a coach who changes the workout for them, um, although you could play devil's advocate pretty quickly and just say you should fucking know too, because that's going to be important in terms of the whole execution conversation that we have.

00:30:14.165 --> 00:30:21.528
Um, but you need to understand the intent of the workout and have the ability and the humility which is huge.

00:30:21.528 --> 00:30:38.946
You might know better and not fucking do it anyways, because you're in a class and suzy q is over there and you want to show her how fucking sweet your delts look after deficit handstand pushups, um, to make the adjustments either to I'm not on the right program or this is not the right workout for me.

00:30:39.387 --> 00:30:50.053
Like, this part of the conversation is huge because you can just go do the wrong workout all the time and just get all of these other things that we talk about.

00:30:50.053 --> 00:30:53.567
That can be right in that context and the program is not going to work very well for you.

00:30:54.902 --> 00:30:55.282
Yeah, oh yeah.

00:30:55.282 --> 00:31:00.980
I mean I think, like I think of this just within the context of our own programs.

00:31:00.980 --> 00:31:21.700
Like if you're somebody who is following the hatchet track, for example, I'm going to assume that you can perform all of the workouts in the Misfit affiliate programming as written with a high level of intensity and be toward the top of the leaderboard, right?

00:31:21.700 --> 00:31:38.980
So it's like, yeah, it would make sense that I could crush for lack of a better term the affiliate program that is, either you know, the misfit one or whatever the gym that I'm at is doing in order for me to be qualified to follow a competitor program, right?

00:31:39.141 --> 00:31:39.320
Yeah.

00:31:39.442 --> 00:31:46.473
If I have to scale the shit out of a competitor program like it might lose, you might get some might get lost.

00:31:46.493 --> 00:31:49.568
In translation there, what what I'm saying?

00:31:50.431 --> 00:32:10.186
no, no, like, like, if you, if, if it becomes butchered to a certain extent, it's no longer what the program, oh yeah, yeah, for sure it's like if we, if we have to scale a program so severely or just so consistently, then yeah, we are maybe losing the efficacy of what the intent of that program originally was.

00:32:10.186 --> 00:32:13.796
And then it goes back to, like the humility, the ego thing.

00:32:13.796 --> 00:32:15.886
It's like, oh, I'm a, I'm a competitor.

00:32:15.886 --> 00:32:25.207
It's like says who Says you Like congratulations, like what, like follow the program that matches your current capabilities.

00:32:25.267 --> 00:32:30.971
We talked about this a little bit in the podcast last week, kind of that zone, the zone of proximal development.

00:32:31.070 --> 00:32:46.280
It's that this program challenges me just slightly outside of what my current capabilities are, such that I move my fitness, my skill, my strength, whatever to the right a little bit.

00:32:46.721 --> 00:33:02.890
But if that program is, if it's the equivalent of doing a CrossFit Games workout every day where the intensity is low I can't, you know, my movement patterns suck and I can't actually obtain anything out of the training then we're not moving the needle in the right direction.

00:33:02.890 --> 00:33:39.807
So and it's, it just goes the whole all the way down the ladder from I'm following the MFT program because I'm a CrossFit Games athlete all the way down to I'm just an everyday person following the affiliate program, like how do I get the most out of this program and the answer is to perform the workouts like you said, understand what the intent of the workout is, whether that's your own athlete IQ or more than likely asking your coach program or whatever your own athlete IQ or more than likely asking your coach program or whatever and then being willing to make the adjustments to match what is appropriate for you.

00:33:39.807 --> 00:33:42.569
I think fortunately we've the community is has gotten past the kind of RX or die mentality.

00:33:42.630 --> 00:33:51.394
It seems like that's probably wonder if that is like community wide, like across the country and across the world, or if it's just us, or if it's just here.

00:33:51.835 --> 00:33:52.115
Yeah.

00:33:52.694 --> 00:34:03.580
I get the vibe, though that, like when we travel, I don't really get the vibe that I used to Like people just don't like need to see RX written next to their name.

00:34:04.521 --> 00:34:06.663
You're saying it's moved in the right, the direction of?

00:34:07.545 --> 00:34:18.646
I think it has, but again, that could just be like me noticing that, yeah, um, so choosing the right program isn't just choosing the right program for you.

00:34:18.646 --> 00:34:34.893
Um, one of the things that you need to be able to develop your capabilities to the point where you could excel in the sport is broad time modal domains and then downstream, that should create varied stimulus.

00:34:34.893 --> 00:34:49.425
Um, now, instead of you going in to the program and doing a full audit on it and being like, okay, so this is, you know more of this energy system and okay, now we have these movements, that should be taking.

00:34:49.425 --> 00:34:56.291
Proper programming does that and it takes care of so many of these things and that brings us all the way back to the beginning of like.

00:34:56.291 --> 00:35:00.184
Crossfit in and of itself takes care of so many of these problems.

00:35:00.606 --> 00:35:08.318
But if you notice, in whatever program you're following, that you're continuously doing the same thing over and over, there's a pretty good chance that you're not doing the same thing over and over.

00:35:08.318 --> 00:35:11.632
There's a pretty good chance that you're not hitting all of those things.

00:35:11.632 --> 00:35:30.344
But it's incredibly important to go short, medium and long in a different stimulus, to have the different movements built into it, for that to be able to like again, that's just this meat grinder that you're thrown into, where properly programmed variance takes care of all of these things.

00:35:30.344 --> 00:35:43.494
But you, as an athlete, either need to find a new program or audit, like what's going on here, is this, is this, is this, because varied is not random, like I remember that argument from back in the day.

00:35:43.494 --> 00:36:05.920
Yeah, but the program in and of itself, aside from your capabilities in terms of using variance as a guiding principle, is like very, very important are all are intertwined right.

00:36:05.981 --> 00:36:17.989
Because think back to when you first kind of started crossfit and it didn't matter if it was fran or let's say, let's say a two-minute workout, because nobody was new to crossfit was doing a two-minute fran.

00:36:17.989 --> 00:36:26.172
It was a two-minute workout, two minutes as hard as you can go on a bike up to a seven or eight minute fran up Cindy.

00:36:26.172 --> 00:36:30.780
All of those workouts for beginner CrossFitters feel the same.

00:36:30.780 --> 00:36:33.052
They're fucking gas tank stimulus.

00:36:33.052 --> 00:36:35.072
I'm too stupid to know how to pace this.

00:36:35.072 --> 00:36:42.492
I'm not fit enough to actually like pace myself correctly in order to make it the full 20 minutes without falling off a cliff.

00:36:42.492 --> 00:36:43.811
And that's part of that.

00:36:43.965 --> 00:36:52.550
That experience that is, that is gaining fitness, especially for a like kind of un of unindoctrinated athlete coming into the gym.

00:36:52.550 --> 00:36:58.010
It's like, yep, I'm going to let you suffer for the first couple months of this experience because that's just kind of how it works.

00:36:58.010 --> 00:37:10.163
You don't have the level like a lot of athletes simply don't have the fitness like allow the variance of the program to kind of show itself.

00:37:10.163 --> 00:37:26.172
If every single workout has your heart rate at 190, just breathing, hands on knees gasping for air, it's like I'm okay with that for a novice crossfitter because it's like that we're just getting that person's fitness like to a baseline right.

00:37:26.172 --> 00:37:28.054
The scaling thing.

00:37:28.054 --> 00:37:37.693
This is when it's like, okay, I've been doing this for long enough time that I know like I'm experienced enough to know that when I see something on the whiteboard that looks easy, it's probably not.

00:37:37.693 --> 00:37:44.387
It's like, okay, great, we've, we've, we've crossed the first threshold of crossfit is understanding that that's a trap.

00:37:45.148 --> 00:38:01.742
We can then start to adjust our you know the scale, understand like OK, this is how this workout is supposed to feel, and then I can adjust and scale accordingly, rather than the person who says, like, ok, the whiteboard says what I'm supposed to do.

00:38:01.742 --> 00:38:11.570
Workout just continues to be that metabolic beat down every single day.

00:38:11.570 --> 00:38:18.855
That doesn't move the needle as well as it does for somebody who's like okay, we can be a little bit more, we can refine this a little bit better, we can be a little bit more nuanced about our approach to this.

00:38:18.855 --> 00:38:27.630
But for a lot of athletes, like the first few months, every workout's a gas tank stimulus, and that's how it kind of has to be.

00:38:27.630 --> 00:38:31.248
Once you get smarter, though, there should be a difference.

00:38:31.248 --> 00:38:35.846
You should be able to adjust your pace, and maybe you only have two gears.

00:38:35.846 --> 00:38:41.623
Maybe it's only like I have hair on fire gear and I have like slow as balls gear.

00:38:41.623 --> 00:38:47.791
Okay, well, at least we have the two bookends of the spectrum and we can slowly start to fill in the middle, but like that's where the scaling.

00:38:47.811 --> 00:38:51.530
And we can slowly start to fill in the middle, but like that's where the scaling and choosing the right program comes in.

00:38:51.530 --> 00:39:00.882
Because if every workout just fucking annihilates you, something's wrong at past a certain point in your crossfit experience and that's so.

00:39:01.023 --> 00:39:06.231
So people will have that be the case and they'll start to know better.

00:39:06.231 --> 00:39:08.134
Because you don't really get better scores, like.

00:39:08.134 --> 00:39:27.199
One of the issues in that world is eventually, like the person who's not trying anywhere near as hard as you is crushing you in an amrap, which means they rode a thousand more meters than you and did 50 more wall balls than you and did 600 more double unders.

00:39:27.199 --> 00:39:34.706
Whatever the metric that we're looking at is and that is also part of why CrossFit works that accumulation that you get within that zone.

00:39:34.967 --> 00:39:47.028
So you need to be able to go hard, but you also have this like mountain of reps that you get when you learn how to pace, and I don't know I don't hear it as much now, um, but it's.

00:39:47.028 --> 00:39:54.074
It's the people who like to run through the brick wall that think they get these crazy strategies.

00:39:54.074 --> 00:39:59.230
They'll say to you like I'm going to interval this 20 minute.

00:39:59.230 --> 00:40:14.215
Amrap, they're going to work really hard for like a minute and then they're going to do like a 30 second transition I need you to stand 4.3 feet away from the wall ball target, throw it at a 72 degree angle with five backspin.

00:40:14.485 --> 00:40:16.269
And it's like no, you, you, you.

00:40:16.269 --> 00:40:20.911
You need to develop your aerobic capacity or at least try to use it.

00:40:21.271 --> 00:40:21.744
Yeah, you.

00:40:21.744 --> 00:40:28.753
But those strategies, like again, a lot of what we're talking about is from like the early days of CrossFit.

00:40:28.753 --> 00:40:37.393
Every once in a while you do still see it Someone will say to you you're like, yeah, I think I'm going to like like a hundred cows for time on the echo, echo bike or something like that.

00:40:37.393 --> 00:40:47.076
They're like I think I'm going to go like 45 hard, 15 easy, like they just come up with the craziest shit because they have one energy system.

00:40:47.617 --> 00:40:47.858
Yeah.

00:40:49.065 --> 00:40:53.735
And they're like I'm gonna fucking use said energy system today and I'm gonna figure out the best way to do that.

00:40:53.936 --> 00:40:54.597
It's my favorite.

00:40:54.597 --> 00:41:00.528
When open season comes around, it's like, all of a sudden, a different part of people's brains like opens up.

00:41:00.528 --> 00:41:07.195
It's like some dude was just underground for like 364 days and they like opens the hatch and just like, here we go go.

00:41:07.195 --> 00:41:09.405
I have the dumbest idea possible.

00:41:09.405 --> 00:41:11.891
You're going to do this in an open workout and then you're going to read it.

00:41:11.911 --> 00:41:17.313
You guys make fun of me too, because I'll, like I'll go deep with a member that I like don't even know.

00:41:17.313 --> 00:41:25.295
I'll have like a 20 minute conversation with them about this, like beautiful plan, and you guys are standing in the background laughing at me like there's not at me, like they're not gonna do that.

00:41:25.295 --> 00:41:26.876
No, what are you doing?

00:41:26.876 --> 00:41:28.498
They're not gonna do that don't, don't.

00:41:28.518 --> 00:41:32.224
You're gonna be like who is this guy, don't he's smiling the rower for the first three minutes of their?

00:41:32.244 --> 00:41:36.492
workout, you're gonna be real so upset, it's so upsetting, um.

00:41:36.492 --> 00:41:58.733
So again, we'll wrap up the capabilities thing by saying you get better at crossfit by executing and that's our segue to execution on the variants that we talked about and a lot of times it needs to toe the line between challenging your energy systems and challenging your capabilities, that scaling also.

00:41:58.733 --> 00:42:00.117
There's another side to that coin.

00:42:00.117 --> 00:42:01.947
We've got some over scalers out there.

00:42:01.947 --> 00:42:09.847
We've got some people who always do the 75 pound thruster instead of the 95 pound thruster and we don't get that overreaching.

00:42:09.847 --> 00:42:10.228
We don't.

00:42:10.228 --> 00:42:13.235
You know we're, we're making omelets here, we're breaking eggs.

00:42:13.235 --> 00:42:17.306
There's going to be moments where you choose the wrong thing, and that's okay as long as you don't do it too often.

00:42:17.527 --> 00:42:21.748
I got to have those occasional conversations with athletes where it's like hey, you know they're.

00:42:21.748 --> 00:42:26.318
They're like 20 pounds between 75 and 95.

00:42:26.318 --> 00:42:35.668
Like it doesn't always have to be like convenient plate math here, like if we always do 75, why isn't it 80 today, or 80 and then 85 and then 90, that sort of thing.

00:42:35.668 --> 00:42:51.425
So, um, the only thing I want to add on the capabilities side, before execution and this is again kind of affiliate coach brain here, but like the other, the other element of this is that a lot of athletes come into CrossFit.

00:42:51.425 --> 00:42:53.389
They get kind of going as a coach.

00:42:53.389 --> 00:42:59.271
I see people come in with with already kind of like a certain you.

00:42:59.271 --> 00:43:02.543
You come into the gym with a level of capability, whether you know it or not.

00:43:02.543 --> 00:43:09.967
Maybe your fitness is extremely low, but you have certain capabilities as far as like can we literally put our arms directly over our head?

00:43:09.967 --> 00:43:12.818
Can we squat without our knees caving in?

00:43:12.818 --> 00:43:31.110
Can we like just very basic fundamental movements and a lot of athletes let's say you're somebody who just you know, who just came into the gym, or maybe you're a weekend warrior type, you work a desk job, we're kind of slumped forward at the computer all day and my arms don't go over my head super far.

00:43:31.110 --> 00:43:34.947
We start with like hey, we're just going to do CrossFit.

00:43:34.947 --> 00:43:43.416
After a little while, though, we get to a place where it's like, hey, man, your mobility, your ability to get into good positions is actually what's hindering you.

00:43:43.416 --> 00:43:58.865
A lot of people will skip that step and say kind of like, I'm just going to work with what I've got, and that kind of works in certain sports where it's like it's like the sidearm pitcher Right, it's like, hey, you're, you're an anomaly, it works for you.

00:43:58.865 --> 00:44:04.695
And because you're a professional baseball player and a pitcher like I'm not going to, we're not going to screw.

00:44:04.695 --> 00:44:13.454
Like I'm a pitching coach, I'm not going to fuck with this too much, we're going to dial it in a little bit, but you're an anomaly For the most part.

00:44:13.896 --> 00:44:18.693
The mechanics consistency, intensity conversation applies to 100% of people.

00:44:18.693 --> 00:44:23.947
The mechanics there is a correct and an incorrect way to do movements.

00:44:23.947 --> 00:44:24.989
That's the mechanics.

00:44:24.989 --> 00:44:28.577
The technique is the nuance of the athlete.

00:44:28.577 --> 00:44:37.146
It's like, hey, I got longer femurs, so I need to adjust where my toes point when I squat to make this mechanically advantageous.

00:44:37.146 --> 00:44:38.409
Okay, but they're like.

00:44:38.510 --> 00:44:50.951
Those nuances come after we've established like, hey, if you can't keep your knees from caving in when you squat, like there is nothing that we're going to work on that is going to make that better.

00:44:50.951 --> 00:45:07.349
So we need to like make that better in order to open up capacity in other realms, and I think a lot of novice crossfitters kind of skip over that just like, yeah, like I got a bad shoulder, like you know, I I sit at a desk all day, like my hips are kind of tight, so like let's just work around that.

00:45:07.349 --> 00:45:15.634
It's's like no, actually, no, we're not going to work around that, we're going to, we're going to improve that so that we can increase your capacity later on.

00:45:15.634 --> 00:45:28.458
No, by the way, we're going to help prevent you from being injured, because that's how people get injured is just by continuously and repeatedly compensating because we're just working around things rather than getting to kind of the root of the problem.

00:45:29.684 --> 00:45:34.317
Yeah, and the humility and ego side of it applies to what you're talking about as well.

00:45:34.317 --> 00:45:43.206
There's a lot of people that don't want that from a coach and I'm telling you right now public service announcement you want that from a coach.

00:45:43.206 --> 00:45:51.010
Don't make it about a power struggle or I'm just the kind of person that can't tell me what to do.

00:45:51.010 --> 00:45:57.054
You want whatever part of the equation that's really missing for you.

00:45:57.054 --> 00:46:11.188
You want someone to apply that resistance and be like hey, you've got a lot of these boxes checked, but if you don't do three minutes per side of couch stretch every day like we're going to, we're going to become stagnant.

00:46:11.188 --> 00:46:16.759
We're going to, we're going to get the beginner gains and then it's going to be over because you just don't have access to being able to do these things.

00:46:17.121 --> 00:46:18.726
And it applies to a bunch of different places.

00:46:18.726 --> 00:46:39.474
Um, and I just think it's important to put that out there because it's part of the coach's journey you might not, as a as a novice coach, push back on certain elements of this equation and then you finally learn everyone needs the pushback somewhere and you're the one that has to sort of hold that line and be like no, this is this.

00:46:39.474 --> 00:46:43.697
Is you paid me to get you better and even though it sounds boring, this is the thing.

00:46:44.240 --> 00:46:58.867
This is what you need to work on yeah, and the result of that is so me being having coached for a while now and I'm pretty comfortable with telling an athlete hey, the problem isn't like you need to squat more, the problem is is that you need to do some squat therapy.

00:46:58.867 --> 00:47:01.275
Like I'm comfortable having that conversation with somebody.

00:47:01.275 --> 00:47:05.371
Where this actually shows up is when I'm coaching.

00:47:05.371 --> 00:47:09.298
I have somebody who walks through the door says, hey, I just moved here.

00:47:09.298 --> 00:47:14.606
I've been doing CrossFit for eight years.

00:47:14.606 --> 00:47:15.188
I'm looking for a new gym.

00:47:15.188 --> 00:47:16.090
It's like awesome, sign them up.

00:47:16.090 --> 00:47:18.054
They come in to take class and the first day there's a barbell movement.

00:47:18.115 --> 00:47:20.425
It's like man, that's too bad.

00:47:20.425 --> 00:47:22.329
You move like dog shit.

00:47:22.329 --> 00:47:24.853
And nobody ever told you otherwise.

00:47:24.853 --> 00:47:43.072
Because you were an RXx athlete at your affiliate, the coach either didn't know how to work with you they weren't as fit as you, so you didn't feel like you could like coach somebody who was fitter than you or it was just like, yeah, that person's fine, I'm gonna pay attention to other members and me.

00:47:43.072 --> 00:47:47.105
I'm like heart a little, I'll shed a little tear for that person.

00:47:47.105 --> 00:47:49.163
It's like man, you got screwed.

00:47:49.163 --> 00:47:59.132
You were just good enough to fly under the coach's radar, but somebody could have really really helped you because now you've got really poor movement patterns.

00:47:59.132 --> 00:48:07.237
That is going to be so fucking hard to relearn because you've ingrained them so deeply in, you know over the last handful of years.

00:48:08.309 --> 00:48:13.291
Don't be that person, shout out to mike tomlin the standard is the standard, doesn't matter who you are.

00:48:13.612 --> 00:48:16.945
That I like that yeah it's just like that's what it is.

00:48:16.945 --> 00:48:21.193
So if you're the best of the best, huh, we can make you better.

00:48:21.193 --> 00:48:35.431
Or I mean like when you actually think about it, you're basically saying saying if you're, if you're following the opposite advice, like I'm just going to stay on the beginner's ass for the entire class and berate them the entire time.

00:48:35.431 --> 00:48:35.972
You know what I mean.

00:48:35.972 --> 00:48:39.711
Like, hey, this is going to take a little, while they did a lot of things they can fix.

00:48:39.711 --> 00:48:43.485
Like we're going to give them a few nuggets here and there and that's going to be part of it.

00:48:43.485 --> 00:48:48.068
So, like each person needs what they need while you're coaching.

00:48:48.068 --> 00:48:49.750
Yeah, all right.

00:48:49.971 --> 00:48:52.172
The other side of the coin here is execution.

00:48:52.172 --> 00:48:59.978
Um, and so much of a lot of people reach out to us and ask us how we know what we know.

00:48:59.978 --> 00:49:04.081
Um and Hunter and I actually a lot of times have different answers to this question.

00:49:04.081 --> 00:49:05.981
Um, which I think is good.

00:49:05.981 --> 00:49:11.567
Um, so Hunter will have um, we had had a.

00:49:11.567 --> 00:49:12.489
We had a coach from a previous camp.

00:49:12.489 --> 00:49:16.806
Reach out, hunter had a response that's extremely helpful with like here's what I've read.

00:49:16.806 --> 00:49:17.909
Here are links to this.

00:49:17.909 --> 00:49:19.391
Make sure you're developing here.

00:49:19.391 --> 00:49:36.105
And then my side of it is is so much like and of course you do this as well, but, but like observation, like this thing has just felt so new and like there wasn't anywhere for me to go other than like, deep into what I see out on the floor at a competition, et cetera.

00:49:36.105 --> 00:49:55.728
And then you know, you guess and check when you're in Google sheets and rinse and repeat early on for sure you know 2011 to 2015.

00:49:55.748 --> 00:50:05.228
Maybe you would just feel in a lot of cases as a remote coach, like you moved the needle where you needed to and then the person just could not do it on the floor and it's like why, why is that the case?

00:50:05.228 --> 00:50:30.869
Like what can we do to make sure that someone and you would think in a lot the things that these people that seem to be gamers are actually doing?

00:50:30.869 --> 00:50:36.181
And that is essentially where athlete IQ came from.

00:50:36.181 --> 00:50:51.769
So, mind, body and experience the three points of the athlete IQ triangle and every once in a while there's an athlete that embodies all of them, but a lot of it was like this really good athlete, what do they bring to the table?

00:50:51.769 --> 00:50:55.166
This other athlete is really good, but they bring something else to the table Can?

00:50:55.166 --> 00:51:17.467
Is there kind of a Venn diagram here, and one thing that was almost always a non-negotiable for the gamers was this intimate knowledge and like memory of every fucking workout they've ever done, and some of them like really high level intelligence, like, hey, they have a great memory, thumbs up.

00:51:17.467 --> 00:51:18.730
Some of them.

00:51:20.753 --> 00:51:34.003
The opposite of that, I'll just say maybe not the like you know, if they took a traditional iq test, it might not be the highest thing in the world, but they developed it through conversation and almost like storytelling.

00:51:34.003 --> 00:51:39.456
It'd be these little powwows after workouts where these athletes would be like I went 9.75.

00:51:39.456 --> 00:51:40.726
Oh, I actually broke it up this way.

00:51:40.726 --> 00:51:43.755
I did a ton of small sets, I went touch and go.

00:51:43.755 --> 00:51:50.128
I thought I could hold 13.50 on the rower, but it turns out with all these transitions and you get 15 minutes into the workout.

00:51:50.128 --> 00:51:52.516
I actually had to go back to down to 1200.

00:51:52.835 --> 00:51:54.327
And it was fascinating to listen to.

00:51:54.327 --> 00:52:24.422
It was like holy shit, like they have a ton of information from this and they like remembered all of it throughout, having their heart rate in their throat and what it reminded me of was, I mean, at least 10 people listening to this podcast have been cornered by my dad where he has talked to them about a very specific story about baseball that would honestly have no context to anyone other than him, but he's going to tell you what happened in the seventh inning in 2001.

00:52:24.422 --> 00:52:34.726
There's two men on like just like he would call me at baseball tournaments as a kid and I could like it'd be like talking to like a girlfriend in seventh grade on the phone, like you can set the phone down.

00:52:34.726 --> 00:52:41.610

How to get better at CrossFit - E.333

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