How to Peak for The Open

Transcript

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We're all misfits.

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Alright, you big, big bunch of misfits, you're a scrappy little misfit, just like me.

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Biggest bunch of misfits I've ever seen.

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Either podcast on today today, oh geez did you mind out of the gutter, hunter unbelievable.

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Today's the day on today's episode.

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I got a little ahead of myself.

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On today's episode.

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We have a public service announcement, um that you should probably start practicing certain things.

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Um, before the end of what?

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is it?

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february.

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Um, we're gonna get into what those things are um and how to peak for the open um, but most importantly, you know, just sort of be ready for that one and done um kind of thing um housekeeping.

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Before we do that, if you are listening slash, watching this podcast on the misfit podcast on youtube, make sure you are also subscribed to Misfit Athletics on YouTube.

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For the next week or two we are going to be posting it to both accounts, but then eventually we will stop posting to the Misfit Podcast account on YouTube and just post to Misfit Athletics.

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So make sure you are subscribed there.

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And, of course, you can find your affiliate programming needs at teammisfitcom or the sugar wad marketplace, your individual programming needs at misfitathleticscom.

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Before we get into our public service announcement on what you need to be practicing and how to practice it life chat, hey, hunter, uh hey, drew, I was pretty sure your public service announcement was going to be that I'm more jacked in real life than you might assume.

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Unbelievable.

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Sebastian's first thing he told me was a great, nice big hug.

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And it was just man, you look more jacked in real life.

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It's like thanks, man.

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Hunter had a little.

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He said Drew's taller in real life.

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I like that we're sitting at the same.

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Yeah, same, yeah, see, but what I do is I tip my computer screen to make sure that I'm at the same height as you.

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So, yep, yep, they know, they know better, taller and more jacked, yeah.

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I think I think the energy where they pick can probably tell Hunter.

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You looked good.

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You had a little bit of a pump going.

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I don't know how many curls you did before he showed up, but you did look a little more jacked.

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I did nine burpees, did nine burpees, seven toes to bar and a couple power snatches, all right that's what the body responds to nowadays.

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Does that count?

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as your life chat.

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Yeah, that was about it cool um that's all you really need.

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I jinxed myself running my mouth about the fucking steelers last week.

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Oh yeah, I.

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I did say, though, that there was a likelihood that one of the three outcomes would be good, and only one was, so maybe I'm reverse jinxing myself this week and we'll move back in the right direction.

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Do you guys clinch a playoff spot?

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Gotta be close.

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Yeah, I think if, if the odds aren't 100, I think it's probably um, they did.

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Yeah, and, to be honest, like I want one cool thing right now is the uh, for it could be a russ revenge game.

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Right now it lines up for uh pittsburgh to play the broncos um, which would be great, honestly, just in general, because all my college friends are huge broncos fans and um, the broncos suck, so that would be cool.

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Um, but if george pickens isn't back, I'm not really sure.

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And also, if he's back, there's a chance that he might fight half of the team.

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I don't know if you've seen them play this year.

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Hunter, he is a wild card.

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The steelers he is a wild card of the like, maybe the highest order I've ever seen.

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He's extremely talented, extremely volatile, gets into fights regularly, finds a way to turn, so the pass is thrown and you're like there's no way this guy can catch this ball.

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He catches the ball and then somehow finds a way to make it not a catch, so like he'll land on one strategy and like leap out of bounds after making the greatest catch you've ever seen and not get his second foot in when he could have just stood there.

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Huh Cause he's trying to.

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It's, it's crazy.

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It was like a.

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There was like a three week period where he had the most absurd beautiful catch non catches Two of them.

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I feel like I remember kids like kids in high school doing that or it was like like do something absolutely incredible and then, like go off sides on the ice and you're like, you're the fucking worst it's like yeah, just got past four defensemen and then you iced it.

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Yeah, so he's like the key to them playing well and the like, biggest liability I think I've ever seen.

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I wouldn't be surprised if if he got ejected in the first quarter of a playoff game for punching somebody in the head.

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He's a real weird dude.

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Yeah, no, I can't say I've seen a Steelers game.

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Well, I did see the part of the Steelers game this weekend when they got into some sort of like a fight would be an exaggeration a little tussle at the end zone and then Mike Tomlin not looking very pleased with what the referee was telling him, he said get the fuck away from me.

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He, yeah, okay, that's what I was kind of like.

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I was like I don't have to be a lip reader to read get the fuck away from me and then wave him off so that tight end that threw that kid out of the club is six foot seven, 265 pounds, so you're supposed to stop blocking once you get out of bounds, but like, that's one of the most fun things ever to run someone like onto their bench or into the wall, oh.

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So he basically just blocked him all the way through and then it sort of seemed like, oh, who's going to try to pick a fight with darnell washington?

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But he didn't do anything.

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After that he stopped and backed up and then the little guys started punching each other nice, which I thought was funny, um, but yeah, the fact that they just gave the steelers two penalties on that and the the eagles won was nuts yeah, we were already fucked, so we didn't need any.

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We didn't need any help from them.

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All right, um.

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So we have.

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I think we'll get some new listeners, um, for this podcast, depending on you know how we title it, um, but we want to talk about how to peak for the open, and there would be a huge preamble for an episode like this had we not done the previous episodes that.

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We just did so over the course of the fall and into the last few weeks, we did an episode on how to improve your engine, an episode on how to get stronger, an episode on skill acquisition and an episode on how to actually improve in the CrossFit space.

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Once you put all of those things together, I would say one of the better four-episode batches that we've done in a long time.

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I think those I think those went super well.

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We had a pretty good conversation there, um.

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So I think one of the best ways to understand what we're going to talk about in this episode would be to go back and to listen to those Um, but for like that not happening.

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Um, hold on one sec so I can.

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I don't know if it's through yours, but I can hear myself.

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It's playing back into my head.

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I tried to fight it.

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I couldn't do it.

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I could hear myself playing through my headphones.

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I think that's going through over on that side.

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I think I'm good, yeah, cool.

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So with this episode specifically, we want to get into what it could mean to have sports specific training.

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Um, and in a more traditional sense, when we're looking at the strength and conditioning world you'd be looking at like a baseball player, a hockey player, a football player comes to you and, depending on how much of a runway you have before their season actually starts let's say you're really far away.

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You're going to get into like what would make you, from a physical sense, a better athlete in your sport.

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So it could be endurance, it could be power, it could be strength, speed, whatever it is.

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But obviously, as we get closer, we have to figure out how to continue to increase gpp and get you better at the sport, but also do enough sports specific training so that you have also like fine tuned um, whether it's the actual workout execution itself in terms of strategy, or what we're going to talk about a lot in this episode is is specific to like movement prep and that sort of thing.

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CrossFit is unique in the sense that, for the most part, people do the sport to prepare for the sport.

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Right, spend the first 15-20 minutes of practice maybe working like literally edge work, like working on your ability to to turn let's make a small radius turn on your edges, on your skate blades.

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You're not touching a puck, you're not competing against other people, you're not trying particularly hard, you're just focused on a very specific skill.

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We do that here, but we don't like the, the, the, the sport, the non-sport specific version of that is dry land training, right.

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So we're training, we're squatting in the gym, we're doing stuff on a field and then the sport specific thing is actually getting onto the ice and playing scrimmages and games, whereas CrossFit, like the you know the off season stuff you're still squatting, you're still pressing, you're still pullingting, you're still pressing, you're still pulling, you're still doing your conditioning and stuff like that.

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It's just, as we get closer to the season, we kind of narrow that band down a little bit as far as what movements we're going to focus on, what sort of like and what we know about how the sport gets tested at the open level.

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For for the in the context of this episode, yeah, and the the thing I don't, especially right now.

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I don't want to give hq a ton of credit for anything, um, but it's not as crazy and varied as a lot of like detractors would make you think.

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Right, so it's like sure, like we want to, we want to standardize the sport and I know that there are certain entities right now that see an opening and want to want to basically create an offshoot of the of the crossfit games, and a lot of what they're trying to sell is like it will be more standardized, um, but I think we'll deliver a message in this podcast that lets you figure out that it actually is standardized, until they tell you time, domain reps, movement combinations, things of that nature, right, um, there are a lot more answers to the test that are given out, um, that we've used to to create, you know, a successful competitors for a very long time.

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Those, I think, are the basis for telling someone how they could actually peak for the Open.

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What I'm going to do right now is, from 2019 to 2024, there have been 12 movements that have been programmed three times or more in the open.

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I'm going to start with the least programmed and work up to the most programmed Deadlift, dumbbell, snatch, power snatch, wall walks, wall balls, bar muscle-ups, chest-to-bar pull-ups, bar-facing burpees, rowing, toes-to thrusters and double unders.

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Now, one of the things that I do when I look at that list is I combine a bunch of them right, because the, in terms of like, really understanding movement there are, there's a lot of carryover there.

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There's a lot of like like this movement can be put into this category.

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Or like obviously like they're really biased on pulling gymnastics and have been for a very long time.

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Um, so, in terms of like, one thing that you could think about is when I see toe to bar, chest to bar, bar muscle up as three of the most programmed movements like just your basic, starting all the way down at the lowest level of someone who wants to improve in the open.

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It's like can you get your pinky knuckle up on top of the bar and control a gymnastics kip by opening and closing your shoulder?

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yeah, I mean it's kind of I'm a little surprised here, only because you've got like.

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So if we go further down the list of things that have only been programmed twice or once, once in quotes between 2019 and 24, we've got box jump, box jump over, burpee, box jump over.

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So like very, very similar movements.

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Yeah, same thing with like unilateral stuff dumbbell overhead, walking lunge that's a quarterfinals movement.

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Step up uh oh sorry, that's a single arm lunge, single dumbbell step up lunges.

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So a lot of these movements, even though they're separated by line item here like front squat clean, clean, complex clean.

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And jerk squat clean, all have their own line item, but they're all the same movement and I think like, if nothing else, it goes again to like I actually really like seeing this list because when I program or kind of structure out the affiliate programming, I have my movements that are deemed like high frequency, medium frequency and low frequency.

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So you're not going to see ghd sit-ups as often as you're going to see wall balls in the affiliate program.

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Hopefully you don't in any program, but we get the idea of, and all of these movements that we see three times or more are either like one of the nine foundational movements in CrossFit or a very close descendant of that movement, and they're all super basic movements.

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They're all movements that force large ranges of motion, so large loads, long distances, quickly, and it's just like these are the movements that test fitness.

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We have a whole shitload of other movements that we can use to train it, but when it comes down to the open in particular, where we need to test a shitload of people in order to narrow it down, it makes sense that we're not really pulling movements from the fringe here.

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It's like thruster, thruster rowing double under.

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Thruster, toe-to-bar row double under, like the first four movements, like, say it ain't so just like basic classic CrossFit, not because it's basic classic CrossFit, but because those movements have the capacity to essentially bury you Right and like, done at intensity is going to force the fittest athletes to the top of the leaderboard at intensity is going to force the fittest athletes to the top of the leaderboard Right.

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And like you go, you, you look at it from the standpoint of, like old school CrossFit programming of the weightlifting, monostructural and gymnastics, yeah, and you're like, okay, we have double unders and rowing, like those are our monostructural movements.

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Maybe you pull the wall ball into that.

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You've got your bar facing you've got your bar facing burpee.

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Yeah, that is a very doable list that goes.

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That's antithetical to the idea of no standardization, because the sport wouldn't be the sport if we just had to figure out how to master a single workout.

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We have to master the movements and we have to master the separate time domains and we have to master like 10 double unders, 40 double unders, 300 double unders, whatever it is.

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But there's so much more standard as standardization to this than you would think.

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And then you see 12 instances in six years of pulling gymnastics and it starts with like I love the idea of like the totobar being the one that's highest up on that list, that shows up the most often because like, that's the like to me like the easiest movement to start with from a foundational standpoint in terms of understanding pulling gymnastics and then you sort of work your way down to the chest bar, to the bar muscle up and that sort of thing.

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So again, this list, as you alluded to, could be condensed way down right.

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There's probably 25 movements on this list but it includes thruster and wall ball and front squat and clean, complex and clean and jerk and squat clean, right, like how much could be like like squatting in the front rack, like do we know?

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Yeah, exactly Exactly, do we know how we're going to move if it's 75, 95, 135, a one rep max, like that sort of thing.

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So, understanding with that sports specific transition and hopefully you know it's I think it's january 13th you start open prep with us and we help you peak.

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But like you can start these things now, you can start to look at this and say every single year there's double unders and they've gotten rid of quarterfinals.

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So those years where they did rowing not in the open and then in quarterfinals you're gonna have rowing right, like that sort of thing, and we get so wrapped up in the muscle ups and maybe the pistols and the handstand walk in the strict handstand push-up and I think that will transition us into the leveling conversation.

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But that's, that's the cart before the horse.

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Like you could get really, really good at the open by locking in on double under thruster toe to bar row, bar facing bur let's leave out the chest to bar.

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Like if those movements, if those movements showed up enough, or the adjacent movements that we referenced, and you practice them and you warmed up to do them and you thought about your movement efficiency, like you would fly up the leaderboard in the open and that could just be like hey, I like to use this as a metric to show that I'm making progress.

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Or we could be talking about the athlete that can consistently flops around from 1800th place to 3000th to 4000th and kind of up and down and all over, that wants to qualify for the online semifinal.

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Like you, locking in on these movements and understanding how to execute them, um, I think could completely change your placement outside of the entire conversation of peaking in terms of getting you as fit as you possibly could be yeah, I mean what you just said getting you as fit as possibly could be.

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It's like it's not the conversation isn't necessarily get really good at these movements.

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It's understand that just looking at them, anybody who's an experienced coach or or programmed for a long enough time knows it's like yeah, obviously those are the movements that you're going to see the most often.

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Like I said, they they big ranges of motion, they can be.

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There's a lot of kind of uh, there are a lot of ways that they can be programmed to elicit a different stimulus and you know when the goal is not to create workouts that get somebody stuck immediately.

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You know we had that one the muscle up wall ball double under workout that year 12.

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However many minutes of work that you've done and all that comes back to how is your fitness?

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It's not going your your in your ability or inability to do a movement.

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If you don't have the ability to a movement, obviously that's a stop.

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That's a hard stop but like a perceived low capacity in a movement is not nearly as detrimental as not being good at those movements that Drew just listed from a capacity standpoint.

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So I look at this.

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In a lot of cases, if I'm auditing, if someone's coming to me for advice or I'm their remote coach, I'm looking at this list and kind of bracketing some of the movements and that's why I just listed the movements that I did.

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So we have double under thruster, toe-to-bar row, bar-facing burpee.

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I would put those in that sort of level, one kind of category.

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I think that's a good bracket to start with.

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Bracket to start with.

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What do you say?

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Or how do you coach the athlete that has the requisite fitness and struggles with the movement patterns?

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So your athlete that's tripping more over the double unders or inefficient in their thruster or scooping their total bar shoulders back first in the row, like that kind of thing, how does an athlete, as we try to peak for the open, also incorporate the fact that if you're more efficient in those movements, especially in the merry-go-round 20-minute AMRAP, you can do a hell of a lot more of them?

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Yeah, I mean, I think that kind of goes back to the conversation we had last week about skill and for the most, in a lot of of ways, we were alluding to maybe gymnastic skill or that's maybe what people think of when they think of skill.

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But like, again going back to the conversation, the thing that I said at the beginning of the podcast in a sport like I played hockey for a long time as a kid like I didn't go.

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You don't go to hockey practice and just scrimmage the entire time.

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Every kid would love to do that.

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We'd all rather play the game than do edge work and do puck handling drills and whatnot.

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But those drills are what improve your ability to play the game.

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And it's the exact same thing here.

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If you suck at double unders, we need to break it down and figure out whether you actually suck at them, whether it's a mechanical, is it a?

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Is it a mechanical thing, like we're literally just putting our hands in the wrong spot or we're jumping inefficiently?

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Or do you just need more exposure to the movement in a low intensity setting so that you can practice things like breathing through a set of double unders?

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Can you, you know, can you practice doing a kip swing with your toes to bar and then bring your knees up to the bar and then straighten your legs back out and get long again.

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Can we make these?

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Can we just break these movements down outside of intensity, make them beautiful and then put them back in it's?

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It's like the athlete that you're talking about, man, if you're, if you're somebody who has the requisite fitness, but you suck balls at those movements like, uh, jesus, like we've seen it though.

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You get someone.

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You see it across the games.

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Yeah, like, oh yeah, I mean like at the extreme level, like guys, people with phenomenal capacity, but the movement patterns of a fucking goat like we.

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It's just.

00:23:47.741 --> 00:23:56.781
It's see sebastian in the corner there but, uh, yeah, it's just, it's for that athlete, it's so.

00:23:56.781 --> 00:23:57.163
It's either.

00:23:57.163 --> 00:24:02.461
Maybe it's part of the warm-up, it's part of it's part of the practice session or whatever it is.

00:24:02.461 --> 00:24:06.230
But, um, yeah, we, we need to break the movement down.

00:24:06.230 --> 00:24:08.441
We don't to get better at thrusters.

00:24:08.441 --> 00:24:09.782
We're not just going to do fran every day.

00:24:09.782 --> 00:24:11.747
It's like what about the thruster do you suck at?

00:24:11.747 --> 00:24:13.089
Is it positional?

00:24:13.089 --> 00:24:14.010
Is it mobility?

00:24:14.010 --> 00:24:19.042
Is it just a lack of understanding of core to extremity, that sort of thing?

00:24:19.042 --> 00:24:23.221
Or you just you're a muscle hamster who doesn't need to worry about using their legs and their arms?

00:24:23.221 --> 00:24:23.482
What?

00:24:23.482 --> 00:24:25.288
What is the actual problem?

00:24:25.288 --> 00:24:29.342
And then it's it's just the practice of the component parts of the movement.

00:24:29.342 --> 00:24:31.105
Same thing you would do for any sport.

00:24:31.105 --> 00:24:33.087
You want to get better at a certain thing.

00:24:33.087 --> 00:24:39.022
You practice, you break down that movement into its singular parts and then try to put it all together.

00:24:40.025 --> 00:24:42.549
During competition prep.

00:24:42.549 --> 00:24:47.807
There's a column that has sort of taken over in our programming called practice.

00:24:47.807 --> 00:24:50.953
I call it reps during competition prep.

00:24:50.953 --> 00:25:03.922
Um, I call it reps during competition prep because it's the idea of there are only so many opportunities within a week for us to get movements in and it's only appropriate a percentage of the time as well.

00:25:03.922 --> 00:25:10.167
You know, if you're doing a bunch of running, doing a bunch of double unders or box jump is not necessarily going to be the most appropriate thing.

00:25:10.167 --> 00:25:15.632
If you're doing a ton of toes to bar that can take away from your chest to bar your your bar muscle at volume, that sort of thing.

00:25:15.632 --> 00:25:20.250
But the overall idea of this isn't going to show up in the programming.

00:25:20.250 --> 00:25:21.601
So I'm going to have you practice.

00:25:21.681 --> 00:25:50.345
It is something that at that first bracketed level, the lowest level in terms of skill, where you could easily practice those things under low intensity, and I would much rather see an athlete do that on top of their workout of the day and the one lift um, than to add any volume with intensity, like, like, just, you know, five or six sets of an easy or a smooth or a hard set of double unders.

00:25:50.345 --> 00:25:54.461
If you did that every week leading up um easy or a smooth or a hard set of double unders.

00:25:54.461 --> 00:25:57.209
If you did that every week leading up um, you'd probably have a a much higher likelihood again of doing better.

00:25:57.209 --> 00:26:18.442
And I know that it's boring to say that you will be doing double unders 100 of the time, and it's honestly not even real that you would be doing muscle ups 30 of the time, because they typically put them in a place in the workout where you'd have to be fit enough and efficient enough at things like double unders to even get there, so it might be 0% of the time.

00:26:18.923 --> 00:26:32.349
So that's why I bring up the conversation of leveling, because I've seen too many athletes come to us, whether it's in the gym or at a training camp, that are like look, I finally have my double, my triple on the muscle ups.

00:26:32.349 --> 00:26:53.471
I'm handstand walking, I can do kipping, handstand pushups and then, like their wall balls are really ugly, they're tripping over themselves and have the like one hand is, you know, up by their ear when they're doing their double unders, that sort of thing, and it's like this is a very backwards way to look at, like how you should come in and attack this um.

00:26:53.471 --> 00:26:56.340
So again, like that public service announcement.

00:26:56.340 --> 00:27:04.645
To like circle back to it is really just you have time to get into this and we're not going to start that peaking phase for another month.

00:27:05.086 --> 00:27:47.074
But like, identify those movements and we'll continue down the levels a little bit, but identify those movements that give you the problems and just practice them like it will make a huge fucking difference yeah, yeah, and I think they for for that athlete who is maybe in that, you know, level one sort of tier that you're alluding to, the lower, lower skill, like man, I would say this goes, this goes beyond that as far as, like athlete ability goes, because I do feel like the farther away we get from you know, maybe grounds, crossfit, ground zero in the early 2000s to today, like the, the, the methodology is going by the wayside from for a lot of competitive athletes.

00:27:47.621 --> 00:27:51.645
Uh, that a lot of competitive athletes see the crossFit games and are like these are the movements.

00:27:51.645 --> 00:28:00.036
I have to do without a more foundational understanding of, I guess, of CrossFit as a whole.

00:28:00.036 --> 00:28:07.328
And it's like pyramid the development of an athlete, above your nutrition, is your metabolic conditioning.

00:28:07.328 --> 00:28:11.946
It's not gymnastics, it's not your skill, it's not your ability to do muscle ups.

00:28:11.946 --> 00:28:17.892
Gymnastics, it's not your skill, it's not your ability to do muscle ups, like that doesn't come until you have sufficient metabolic conditioning to even rate.

00:28:17.912 --> 00:28:22.046
Moving on to like gymnastics, body weight movement, and that doesn't even.

00:28:22.046 --> 00:28:24.592
We don't even touch weights until we can.

00:28:24.592 --> 00:28:29.131
We have a baseline of metabolic conditioning and the ability to move your body through space.

00:28:29.131 --> 00:28:36.653
So, and I'm not saying like, hey, that's, that's the order, you know you're not going to don't touch a barbell until you can perfect the muscle up.

00:28:36.653 --> 00:28:54.801
But we understand the idea that, like CrossFit does a pretty good job when it comes to programming for competitions, the open quarterfinals, whatever, of finding the right athletes, based on like how do we find the fittest person on earth using the CrossFit methodology?

00:28:54.801 --> 00:29:06.586
And that's, you know, the variance, it's the time domains, it's the stimuli, it's all that sort of stuff and all of the movements that create that are the most basic movements that we have for the most part.

00:29:07.708 --> 00:29:22.315
So I'm going to look at a different list here to talk about the second set of bracketing, just because there's this whole issue of there's no quarterfinals this year.

00:29:22.595 --> 00:29:29.578
So when I'm looking at the list it's like hey, how much more complexity will they bring into the open?

00:29:29.578 --> 00:29:34.564
So I also have a list that basically combines the open and quarterfinals.

00:29:34.564 --> 00:29:37.230
We only have four years of data, we only had four years of quarterfinals.

00:29:37.230 --> 00:29:56.787
So I'll do the same thing any movement that's popped up four times or more in that combination, starting with the least program to the most program, wall ball, strict, handstand, push-up, snatch, rope, climb, muscle up dumbbell, snatch, chest to bar bar, muscle up, double under burpee box, jump over row, um.

00:29:56.787 --> 00:30:11.041
And we can create, I think, our sort of second set of bracketing there just by looking at it from the standpoint of you gotta be good on a rower, like if that wasn't obvious to this point, right?

00:30:11.041 --> 00:30:20.942
Um, like getting good on a rower and getting used to the rower and, trust me, there's enough rowing in our three movements or more, three times or more, I mean.

00:30:20.982 --> 00:30:21.970
I went four times or more.

00:30:21.970 --> 00:30:25.825
Okay, yeah, um and so.

00:30:25.825 --> 00:30:28.070
So the row and the double under very present.

00:30:28.070 --> 00:30:29.996
There we have a little bit of a level up.

00:30:29.996 --> 00:30:45.637
When it comes to the to the burpee, we've got the burpee box jump over, but, to be honest, there aren't going to be a ton of athletes who take the time to understand that it's a hip closing movement and not a push up on the bar facing burpee.

00:30:45.637 --> 00:30:47.301
That aren't going to be able to translate that.

00:30:47.301 --> 00:30:56.912
And the GPP over to the burpee box jump over, um, and really beyond that, we're just getting into more complexity with the pulling gymnastics.

00:30:56.912 --> 00:31:05.472
For the most part we've got the strict handstand push-up in there um, again, typically put towards the end of a workout, that sort of thing, um.

00:31:05.472 --> 00:31:20.570
So most of that to me, most of that second level of bracketing is more complexity within pulling gymnastic what movement just just going from.

00:31:20.611 --> 00:31:25.846
So in that first bracket we have the total bar, um, and now we have bar muscle up, chest to bar muscle up.

00:31:25.846 --> 00:31:49.842
So like, like, that seems to be the place and and that's definitely like okay at the affiliate level, just a very large separator like your ability to move through space in the pulling gymnastics once we get beyond the toto bar yeah, I mean yeah, and to be clear too, like the overlap is massive here, rowing burpee box, jump over, is you know?

00:31:49.902 --> 00:31:52.386
it's a different movement, but for all intents and purposes.

00:31:52.386 --> 00:31:54.990
It's a burpee yeah, double under bar.

00:31:54.990 --> 00:31:56.653
Yeah, the bar muscle up chest to bar.

00:31:56.653 --> 00:32:07.461
Just moved up the list slightly but, again, like I would, for the most part we haven't seen a ton of like same movements in the opening quarterfinals.

00:32:07.521 --> 00:32:26.233
So the movements that are on this list like they were preceded by, you know their, their lower skill, sure can yes, I guess, and like you know, a rope climbing quarterfinals, presumably that I you know we've got way more athletes at the affiliate who can climb a rope than can do chest to bar pull-ups.

00:32:26.233 --> 00:32:34.902
So you think about that more as probably a logistical consideration for CrossFit, with the Open versus a smaller sect of quarterfinals.

00:32:34.902 --> 00:32:46.407
But just what stands out to me is like yep, ball ball snatch, muscle ups, dumbbell snatch, chest to bar, double under burpee row.

00:32:46.407 --> 00:33:05.069
It's all just slight, minor modifications, which again indicates that we don't necessarily need to be worried about uber, worried about very specific movements unless it's a massive hole in your game and realize that these movements just get paired together differently.

00:33:05.069 --> 00:33:12.013
The weights change, the rep scheme changes and that's how the complexity and the difficulty kind of comes about.

00:33:12.013 --> 00:33:17.767
But for the most part there's a ton of overlap here between oh 100 quarterfinals.

00:33:17.826 --> 00:33:24.327
Like, yeah, there's a, there's a ton of overlap and again you have the.

00:33:24.327 --> 00:33:29.540
The first list that we talked about basically just naturally turns into the second list.

00:33:29.540 --> 00:33:38.980
If you are again efficient in movement and understand what you need to be doing to improve there, it's a natural progression to get good at this next set of movements.

00:33:38.980 --> 00:34:11.387
Um, one of the things that I think can be an issue is the like competitor mentality of the amount of volume that you need to be doing, um, to improve within the sport, specifically to like a lot of the athletes that you're watching and you're seeing how much training they're doing and then you're going to see their program and how much training they're doing are preparing themselves for a three to five day in-person competition.

00:34:11.387 --> 00:34:17.275
Like we're overreaching beyond the two to three workouts a day situation.

00:34:17.275 --> 00:34:23.711
The open is probably going to be one short, one medium, one long and maybe a lift, right?

00:34:24.293 --> 00:34:34.840
Yeah, like that's what we expect there and you spread out over three weeks, exactly Spread out over three weeks, and that is a skill in and of itself.

00:34:34.840 --> 00:34:54.690
Like there are athletes who would love to be thrown into this like gauntlet, this meat grinder of a weekend, because they know that they handle volume better, because they know that they're a little bit more well-rounded and that if the programming is good, that like it will come out eventually, like they'll spit out the other side where they want to be.

00:34:54.690 --> 00:35:18.101
Those same athletes don't always have the ability to execute in the one and done environment, either because they're not used to it and they haven't practiced it and they haven't really learned to lock in on a specific workout, or just because there's going to be less variance right, there's going to be less.

00:35:18.101 --> 00:35:20.789
Like they're not going to get to see that thing that they want to be able to pop up so that they can go take a huge score.

00:35:20.789 --> 00:35:23.056
And then obviously, the other issue here is the golf scoring versus game scoring.

00:35:23.056 --> 00:35:25.503
Like you can't take a really bad event in the open.

00:35:25.503 --> 00:35:28.420
You can take a really bad event in person, but you can't necessarily in the open.

00:35:28.942 --> 00:35:40.427
So the way to improve on this is to think about it from a bit more of an old school mentality Like I have every day that I go into the gym.

00:35:40.427 --> 00:35:46.369
I have that one workout circled, like I'm going to do my full sweat check.

00:35:46.369 --> 00:35:50.463
I'm going to stretch in the way that I need to to get into the positions, maybe the thrusters.

00:35:50.463 --> 00:36:01.481
Like you sit at a desk all day and then you go out there and you try to do thrusters before you do your squat hold and your couch stretch and make sure your ankles feel good and you know peanut on the T-spine and all that stuff.

00:36:01.481 --> 00:36:04.856
But you're going to go in, you're going to warm up the way that you should.

00:36:05.137 --> 00:36:21.306
You're actually going to look at the workout from a competitive standpoint right, like as we get closer and closer, you need to know we've talked about it so many times in the last few weeks how to read a workout and like what you need to do to execute um, which we can help with once the open rolls around.

00:36:21.306 --> 00:36:24.523
If you don't practice it before that on your own, you're kind of screwed there.

00:36:24.523 --> 00:37:03.706
So I really think that leaning into like I have this one thing and you can do more stuff, um outside of that, but just this one thing that you're really locked in on and you can understand how to put a ton of eggs into a single basket problem doing two to four or five training pieces in the gym every day and it's like you, you're, you're, you're as a coach, you're like, fuck yeah, like scores are going good, lifts are going good, we're looking good, athletes feeling confident.

00:37:03.726 --> 00:37:14.072
And then it's like thursday 3 pm rolls around and it's like 10 minute am rap, burpee box, jump, jump over fucking thruster, whatever it is.

00:37:14.072 --> 00:37:16.143
Dumbbell snatch ladder, burpee.

00:37:16.143 --> 00:37:17.849
Dumbbell snatch, burpee box, jump over.

00:37:17.849 --> 00:37:21.905
Everybody loses their mind and it's like it's you know, it's the.

00:37:21.905 --> 00:37:24.010
It's like we never, we didn't see this coming.

00:37:24.010 --> 00:37:25.103
It's like motherfucker, what do you mean?

00:37:25.103 --> 00:37:26.148
You didn't see this coming.

00:37:28.403 --> 00:37:32.994
Like I need you to be able to go insanely hard one time.

00:37:32.994 --> 00:37:40.751
And the athlete that you're describing like the the gauntlet, it's like you know, I think of compare it to the affiliate athlete who wants to do a hero workout every day.

00:37:40.751 --> 00:37:42.306
It's like no, you just want to.

00:37:42.306 --> 00:37:43.130
You you're.

00:37:43.431 --> 00:38:04.867
The difference between training and competing is like, at some point, that that mindset has to switch over from like I'm doing all this volume in order to make sure that I'm well-rounded, but none of that matters if I can't put forth a massive amount of intensity for a relatively short period of time once per week.

00:38:05.168 --> 00:38:11.268
It's like your capacity to handle three to five workouts a day only matters when you get to a stage of competition that calls for three to five workouts a day only matters.

00:38:11.268 --> 00:38:33.291
When you get to a stage of competition that calls for three to five workouts a day and, like spoiler alert, statistically it's not you Like, respectfully, like we have to get through that initial gauntlet of the open that requires a tremendous amount of intensity that says I don't care if you can do a set of 15 muscle ups, I care that you can repeat your sets of three muscle-ups.

00:38:33.291 --> 00:38:49.925
I care that you can repeat your sets of three muscle-ups when your heart rate's at 190, or a thruster or whatever the movement is in the open workout, you have to be able to go hard, and that scares the shit out of athletes, because they don't do it often enough in the off-season.

00:38:50.507 --> 00:39:02.425
Yeah, and we ask our athletes at the very highest level to have I don't know six to eight weeks a year where this is the type of training that they do, so that they have practice for this.

00:39:02.425 --> 00:39:14.786
Because what you're referencing is when you look at a whole week of programming for one of our highest level competitors and you zoom all the way out, the story that's told across all of the pieces is very impressive.

00:39:15.349 --> 00:39:21.168
It's like yeah and like you're strong, you're skilled, you were able to push on this machine, et cetera.

00:39:21.168 --> 00:39:32.208
But then we take the open leaderboard and it's like 947 reps, 946, 945, 944.

00:39:32.228 --> 00:39:40.117
If If you go to the top on those 20 minute AMRAPs and you see the best athletes in the world battling for a thousand reps of something which is absurd to say.

00:39:40.117 --> 00:39:47.440
And I don't know, you got I don't know 910, 890, like it's pretty good, yeah.

00:39:47.440 --> 00:40:01.534
Like, do you know how to warm up, strategize, execute, die, slash, cool down and like, actually go over your notes and try to figure out where you did what you were supposed to, where you didn't?

00:40:01.534 --> 00:40:03.197
Like, do you really know how to do that?

00:40:03.197 --> 00:40:15.943
Because there's a ton of fitness to be had in that, of course, but, like for a lot of athletes, it's a, it's a learning experience In that, of course, but, like for a lot of athletes, it's a learning experience and we'll see it here at the affiliate level.

00:40:15.943 --> 00:40:18.311
Like we'll get some pretty fucking good open scores at the affiliate level.

00:40:18.311 --> 00:40:26.346
Yeah, because, like, our members salivate at something real gross and they just come in and warm up really well and do it.

00:40:27.286 --> 00:40:28.248
Yeah, it's funny.

00:40:28.248 --> 00:40:30.989
It's funny right before the podcast we did the.

00:40:30.989 --> 00:40:40.257
It was actually like open prep if I've ever seen it 11 minutes of nine burpees, seven toes to bar, five power snatches at 135.

00:40:40.257 --> 00:40:46.242
And it was like we did.

00:40:46.242 --> 00:40:47.891
I did the practice round primer for the 9am class to get a feel for it.

00:40:47.891 --> 00:40:49.599
It's like, hey, we want you slotting somewhere in that like five to eight round range.

00:40:49.599 --> 00:40:55.322
Here's the speed that you need to complete your round on average in order to get this score.

00:40:55.322 --> 00:41:08.952
It's one of my favorite things to do, because I coach classes that usually already have scores on the whiteboard and usually there's at least one or two scores that are up there that I know are going to hold pretty high on the leaderboard and the affiliate for the day.

00:41:09.900 --> 00:41:15.641
Everybody finishes their practice round and I get to tell them my usual congratulations.

00:41:15.641 --> 00:41:21.983
You are all on pace for the best score of the day by three rounds and it's like, it's like I.

00:41:21.983 --> 00:41:23.306
I have something to tell you all.

00:41:23.306 --> 00:41:29.688
Like, respectfully, none of you are in danger of the best score of the day, okay, so let's pump the brakes a little bit.

00:41:29.688 --> 00:41:34.809
Uh, one of the athletes who did it with me in open gym right after the class he did the practice.

00:41:34.809 --> 00:41:35.985
He and I did it together.

00:41:35.985 --> 00:41:45.643
He beat me through his practice round and he was like like huh, that was, that was kind of easy, but looking at the scores on the board, I actually need to go a lot slower.

00:41:45.684 --> 00:41:48.871
And I was like yeah, probably Dude piece feels so good.

00:41:49.331 --> 00:41:50.012
Dude, what do you mean?

00:41:50.012 --> 00:41:51.034
These 21 reps?

00:41:51.034 --> 00:41:51.614
I'm fucking.

00:41:51.614 --> 00:41:52.835
I'll pull a 108 round.

00:41:52.835 --> 00:41:54.222
I don't give a shit Easy.

00:41:55.686 --> 00:41:55.967
Easy.

00:41:55.967 --> 00:41:57.083
Yeah, it's uh.

00:41:57.083 --> 00:42:10.344
And that leads to the next note that I had here Like part of it takes a long time to do one and done correctly.

00:42:10.344 --> 00:42:21.380
If, if we're thinking about it from the sport perspective because we talked about the warmup, which would include in a lot of instances, to be more efficient, a ton of mobility, that's there you could have the practice round.

00:42:21.380 --> 00:42:30.394
You could compare the practice round to scores that you see on fitter or in discord and start to see like this doesn't, like I'm probably not going to get this many rounds.

00:42:30.876 --> 00:42:41.574
The more you get into your athlete iq journey, you should be able to know I'm probably not going to get that many rounds like to begin with, but having scores to compare, having a coach help you, is really important.

00:42:41.574 --> 00:43:05.476
Then we have to like cool down, potentially stretch again, and then we got to go over and look at our split times and like completely try to reverse, engineer this workout, because the jumping up, however many reps you need to on leaderboard, is like you have to have if you want to be anywhere near the like fullest potential that you could have.

00:43:05.476 --> 00:43:07.581
You need to execute incredibly well.

00:43:07.581 --> 00:43:15.027
So you could like do the workout like you did today, like if, using you as an example, how would you have felt about?

00:43:15.027 --> 00:43:20.670
Like if you had gone back and did your split times and thought about how you could have like improved on the workout or not?

00:43:21.773 --> 00:43:25.760
um, I mean, I kind of did that, like I knew I knew what the workout was.

00:43:25.860 --> 00:43:33.775
I did the math on the how, like, and I had the benefit of seeing a couple of scores that were like in line with what I I might be shooting for.

00:43:33.775 --> 00:43:35.217
So it's like, so I know what's possible.

00:43:35.217 --> 00:43:52.454
And again, in a lot of instances, like you as an athlete can do this, because it's like, unless you're doing the workout first or you just happen not have access to any scores like for the most part, you can get an idea of what is possible scores like for the most part, you can get an idea of what is possible.

00:43:52.454 --> 00:43:59.355
And if you don't like, just do ridiculous math and be like okay, the fastest somebody could possibly do that is this, and then you can be like okay, well, that's not me.

00:43:59.474 --> 00:44:27.463
So you know, whatever the round is, but I'm doing the math and it's like, maybe, maybe I'm, maybe for me I'm thinking about a little bit more of like well, could I have at what point did I feel bad in the workout and could I have made myself feel a little bit worse, a little bit sooner, and then held on and still held on to that for for the end, could I have for me personally, I'm very good at like picking a single pace and holding it very consistently.

00:44:27.463 --> 00:44:29.152
The problem, the problem that I run into is a lot of times like very consistently.

00:44:29.152 --> 00:44:43.842
The problem the problem that I run into is a lot of times like I pick the right pace such that I don't really have a whole lot of room to speed up at the end whereas a lot of people you get that one minute kick and I'm like, like motherfucker, I've been one minute kicking for the last nine minutes, like I'm, I'm in

00:44:43.862 --> 00:44:48.652
the kick, you know but a lot of athletes, which is how for sure, and but there.

00:44:48.713 --> 00:44:53.157
But then there are other athletes who like, maybe you do benefit from that.

00:44:53.157 --> 00:44:59.181
Workouts that not a good example, but maybe you do benefit from doing having positive splits, right.

00:44:59.181 --> 00:45:11.193
It's like we know that your first round, and there's this happens in a lot of different workouts, especially like a gas tank sort of stimulus or a muscle overload, one where it's like I expect you to have your first round to be your fastest.

00:45:11.193 --> 00:45:12.577
Just the nature of the workout.

00:45:12.577 --> 00:45:23.070
It's just a matter of like, how, how, how much can we minimize, whether it's rest in between sets, transition time, could we be a little bit more strategic?

00:45:23.070 --> 00:45:36.083
You know about how we break things up here or there in order to shave time off of the next round, whatever it is, and just that a little bit of self-awareness of what your strengths and weaknesses are.

00:45:36.083 --> 00:45:40.862
And then how do you leverage that in order to improve on a retest?

00:45:40.862 --> 00:45:44.039
Because you said it at the beginning, it's like we're testing.

00:45:44.969 --> 00:46:03.626
I don't remember what you said exactly, but this is the time of year where it's like we're not, we're not gaming this workout to get the best stimulus possible to work on our muscle ups, right, it's like how do I game the shit out of this workout to leverage my strengths, prevent my weaknesses from derailing me completely and get the best score possible.

00:46:03.626 --> 00:46:11.594
Um, and that comes through paying attention to what your plan is before the workout.

00:46:11.594 --> 00:46:13.719
And then a little bit of self-reflection after say, hey, where where can I speed up?

00:46:13.719 --> 00:46:14.702
Where could I have sped up?

00:46:14.702 --> 00:46:15.914
Where did things go wrong?

00:46:15.914 --> 00:46:20.286
Why did I think that doing touch and go in the first two rounds was a good idea?

00:46:20.286 --> 00:46:22.516
I'm an idiot Like those sorts of things.

00:46:22.516 --> 00:46:35.014
And then that can inform either the retest or, you know, just just inform future pieces form, either the retest or you know, just just inform future pieces.

00:46:35.253 --> 00:46:37.639
When I program, I use the youtube archives of crossfitters crossfitting.

00:46:37.639 --> 00:47:03.643
So much, yeah, amount of tabs that I have open because I want proof of concept immediately, like I want to know, like, hey, when it is this movement combination I think I remember that's whatever 17.2, let's go back and look at it and you watch these online qualifier workouts and the best athletes in the world and this may seem obvious, but I'll get to the point.

00:47:03.643 --> 00:47:05.934
They're always moving.

00:47:05.934 --> 00:47:08.277
You need to.

00:47:08.277 --> 00:47:09.942
We call it no standing around season.

00:47:09.942 --> 00:47:20.398
You, it's going to seem wrong, especially at the beginning of the workout, right Cause that whatever 108 round that happened out there for a lot of athletes didn't feel bad.

00:47:20.893 --> 00:47:21.869
Why wouldn't I do that.

00:47:22.309 --> 00:47:32.958
That doesn't make any sense and it's like well, um, you know, if you go outside and you run for 400 minutes, eight seconds at your you know 5k pace, it's gonna feel pretty good, right?

00:47:32.958 --> 00:47:34.523
Yeah, like, oh, that's easy.

00:47:34.523 --> 00:47:35.989
Why am I not let's run faster?

00:47:35.989 --> 00:48:02.320
Um, so you have to figure out in the context of the workout that you're about to do, how can I not stand there during this workout and crossfitters love to not game the workout and figure out the score and do large sets and large rest, and I don't care what your fitness level is what your skill level is whatever you're going to do significantly worse in the workout um.

00:48:02.340 --> 00:48:04.833
So there's honestly a bit of an ego check when it comes to this.

00:48:04.833 --> 00:48:07.338
That's what you, the workout um in.

00:48:07.338 --> 00:48:10.543
The easiest ones to learn on are the cardio workouts.

00:48:10.543 --> 00:48:15.902
So you see a workout and it's almost always sometimes it's a, sometimes it's a couplet.

00:48:15.902 --> 00:48:28.141
We had the wall ball and row workout Um, but the idea was like you should feel like you're on the rower the whole workout, like you sneak off the rower to do wall balls, but they're unbroken.

00:48:28.141 --> 00:48:35.721
You picked the ball up, you're you know an asshole about how close it is to your rower, like and you're just back on the rower and you have to row for that.

00:48:35.721 --> 00:48:39.152
For whatever I think it was, it was a 19 minutes Like you have to row for that amount.

00:48:39.211 --> 00:48:40.233
It's 19 and 19.

00:48:40.253 --> 00:48:46.621
Yeah, you have to row at the exact speed that allows you to continue doing those wall balls.

00:48:46.621 --> 00:48:53.809
Um, more often than not it's a triplet Um.

00:48:53.809 --> 00:48:57.918
You know, when we just have this one monostructural movement that's in there, that you have to pace like the shit out of to to keep yourself moving.

00:48:57.918 --> 00:49:06.317
And today you, you guys, had the you know the burpees not the easiest one because you don't have the rower screen telling you that one 42 is probably a bad idea for this workout.

00:49:06.317 --> 00:49:11.992
Um, but you have to figure out what is my cadence, cause that's really that's.

00:49:11.992 --> 00:49:17.458
I mean, unless you want to have slow transitions, it's kind of the only place you can slow down in that workout.

00:49:17.458 --> 00:49:25.318
Like, you need to know what your burpee cadence is to be able to pick up the bar and to be able to jump up to the pull-up bar and do that sort of thing.

00:49:25.760 --> 00:49:29.135
Yeah, or or have written down somewhere on a little whiteboard.

00:49:29.135 --> 00:49:32.380
It's like round one, the clock should say this.

00:49:32.380 --> 00:49:34.222
Round two, the clock should say that.

00:49:34.222 --> 00:49:35.864
Round three, the clock says this.

00:49:35.864 --> 00:49:40.768
And then you have an idea of whether you're ahead or behind your pace, because there are workouts that don't afford you that.

00:49:40.768 --> 00:49:50.275
Thinking about that, remember that dumbbell thruster 20-minute Sherb's favorite dumbbell thruster, toe-to-bar double under super small sets.

00:49:50.275 --> 00:50:03.054
The hard part about that workout is like you kind of have to do everything unbroken, so it's just a matter of like, literally that it's a little bit counter to what you were just saying, but it's like there's no standing around.

00:50:03.054 --> 00:50:10.001
But like the problem is is like no standing around means like I'm always doing thrusters, toes to bar, double unders, which isn't possible.

00:50:10.590 --> 00:50:21.742
But there is a bit of like that it's like a deliberate transition period where it's like that was a body language workout Like can you stay calm, smooth in your movement, not rush to the next one?

00:50:21.742 --> 00:50:22.050
But again.

00:50:22.070 --> 00:50:22.793
You can look at the.

00:50:22.793 --> 00:50:24.719
You use the other tools that you have.

00:50:24.719 --> 00:50:26.172
You use the clock.

00:50:26.172 --> 00:50:33.903
You have a coach or a training partner who has the white board that says like hey, you are six, you are three minutes ahead of matt frazier.

00:50:33.903 --> 00:50:35.550
Like stop it, you're an idiot.

00:50:35.650 --> 00:50:36.934
Like you know that sort of thing.

00:50:36.934 --> 00:51:04.552
And then then there are workouts like we had the whether it was it last year, the rowing deadlift double under, where it was same thing as the wall ball row thing, where it's like literally the only thing that matters about this workout is that you are on the rower as much as possible and nothing else, like there's nothing else that matters if you do these deadlifts and double unders unbroken, like the fact that you are seated on the rower means you're going to have a good score and as long as you're not rowing like a jabroni, you're going to have a good score.

00:51:05.072 --> 00:51:06.434
A lot of people rode like a jabroni.

00:51:06.434 --> 00:51:07.315
They didn't get a good score.

00:51:07.757 --> 00:51:09.918
Yes, they sure fucking did um.

00:51:09.918 --> 00:51:27.097
So, yeah, you're looking at a workout and as you get outside of the cardio realm, there's going to be things where, like you know, let's say they had a heavy thruster or you know, a moderate to heavy weight I mean, honestly, power snatches just suck, unless they're 45 pounds.

00:51:27.818 --> 00:51:42.961
Cancel them, but like when you get into those movements where it's either like I literally can't dip out of the muscle up or press out of the handstand push-up, or I can't breathe and do more thrusters or power snatches.

00:51:42.961 --> 00:51:51.452
That means that you have to figure out how to not make that happen, and which means breaking it up a ton, right?

00:51:51.813 --> 00:52:22.972
so that's when you would get into the situation where, like, you're just way out ahead of somebody because they decided early on to do I don't know, two, two, two in their muscle ups, or they decided to, you know, um, you know break up their, you know, thrusters is one of those ones where you see, like a really high level athlete, you know there's like they went six, five, four on that what, and then later on in the workout you take your first 30 second break and they've accumulated 30 seconds total across the entire workout.

00:52:22.972 --> 00:52:28.039
Um, then that's when they just fly right past you and that sort of thing.

00:52:28.039 --> 00:52:30.302
So you have to again.

00:52:30.302 --> 00:53:05.262

How to Peak for The Open - E.334

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