Listener Q&A

Transcript

WEBVTT

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We're all misfits, alright, you big, big bunch of misfits.

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You're a scrappy little misfit, just like me Biggest bunch of misfits I've ever seen either.

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Good morning misfits.

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You are tuning in into another episode of the Misfit Podcast.

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On today's episode we are doing a listener Q&A.

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Anytime that we do a Q&A we make sure that the Discord questions are answered first before we move on to social media.

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So if you're listening to the podcast following the programming and haven't gone on to discord yet, discordgg forward slash.

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Misfit athletics.

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Um, if you have no fucking clue what I'm talking about, think like kind of old school when we would do people would do Facebook groups or comment section on a website.

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It's a way for athletes to come together, talk shit, communicate with coaches, communicate with one another, share scores, et cetera.

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I think one of the best additions that we've had to kind of the ecosystem in a really long time.

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Before we get into that, as always, life chat.

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Hi Hunter, hey Drew.

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I had my first crumble cookie in a very long time yesterday, wow.

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One of them.

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Wow, yeah, one of my we going old school here, we going Snapchat.

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Snapchat.

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Man, that's been a minute.

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Yeah, it was one of my-.

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Yeah, I don't.

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So I moved to not near crumble.

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I don't drive near it, I don't live near it anymore, which is probably a good thing.

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Three pounds Financially and metabol crumble I don't drive near it.

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I don't live near it anymore, which is probably a good thing.

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Three pounds financially and metabolically.

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Yeah, yeah, I don't know if, um, they're not cheap.

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It's like a five dollar cookie yo, that's cheap nowadays apparently that's like a five, but I mean like calories per dollar, like that was a fucking 800 cal cookie, so like right on like you get, you pay from.

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You pay more for less with other things.

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But yeah, one of the metabolic fuckery, though.

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Does it feel like you ate 800 calories?

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no, it's kind of sneaky like.

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It's like it's just one cookie, right.

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It's like that's one cert.

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Like the serving size on crumble cookies is one quarter of a cookie, which is a real fucking troll.

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It's like 200 calories.

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It's like, oh, that's a perfectly reasonable like amount for a cookie.

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It's like like wrong bitch, that's one quarter of a cookie, but any, yeah, one of my, one of the members, had her four, four year gym-iversary that's what she, what she calls it.

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So got a crumble cookie.

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Thanks, heather, it was delicious.

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I ate it all last night 10-ounce ribeye is the equivalent.

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How beautiful is that.

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How many grams of fat is in a 10-ounce ribeye, like 36?

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Where did it go?

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That was a pure guess, so if I'm right, I'm a genius 63.

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63 grams of fat in 10-ounce ribeye.

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It says 291 grams of ribeye is 69 calories, 69 grams of protein and 63 grams of fat.

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That protein though.

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Yeah, right.

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I mean, I know, ribeyes are obviously a little fattier, but five, 60 plus two.

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Yeah.

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Yeah, yeah, where's the fucking nutrition here?

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Crumble, they got those fucking sneaky bitches.

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Oh there it is.

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Nutrition information.

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Zero grams of carbohydrate.

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Yeah, yeah, the confetti milkshake cookie.

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That's what I.

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That was the gift I receive.

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That is 930 calories per per dessert.

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Yes, that's a quick 930 snap.

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Only 45 grams of fat that's better than I thought.

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120 carbs 120 carbs that's serviceable for me in one cookie in one cookie 120 grams of carbs a lot of all-purpose flour, a lot of all-purpose flour and sugar in that bitch uh.

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And, and best part, five grams of protein.

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Wow, yeah, she, uh, that cookie thick, she thick.

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It's new with you.

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I don't think I have, I don't think I have much for a snack chat.

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I gotta, I gotta, I gotta talk to the community about Russell Wilson.

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I need some help here, so, and I wish.

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I could.

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I wish I could help.

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I'll I'll lay it out for you.

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All right.

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Steelers have two above average but not great quarterbacks on the same team.

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One of them runs the ball really well, but if you're three feet away from him he might bore a hole in your body, throwing the ball 600 miles an hour through you.

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Not a lot of touch on his passes, as they say.

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The other one Is that fields or wilson, yeah, that's fields wilson, former mvp.

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Um, it's been a long time since he played at the mvp level, but he is still russell wilson um a lot of touch on his passes.

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But like, can he still run?

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Getting outside of the pocket's a huge thing.

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I don don't think he belongs on the Pittsburgh Steelers, it's the Steel City.

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He's a fucking dweeb.

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If anyone watched the Chappelle show and maybe this is a little too topical, but Chappelle show he would do the skits as P Diddy and he was always wearing lip gloss and going like dancing and stuff.

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And he gives off that vibe like even his you know the little like Russell Wilson gives off that vibe, yeah he's.

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He's douchey, not in like a mean way.

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It's like they're laughing at you, not with you, sort of a thing.

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Like he thinks he's kind of like the coolest man alive and like sort of puts that out there and he couldn't be further from that.

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And the Steelers have always been like hard nose, run the football.

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It's a cold city, it's yeah what I mean, like it's got like a Gotham vibe to it, it's just so.

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Anyways, he played his first game of the season on sunday night against the jets.

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Looked terrible in the first half.

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Got it together.

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They dropped 37 points on the jets, which is a lot of points to score on the jets.

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Um and, like I, wanted to talk, that's good or the jets not bad.

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They have good defense.

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Jets have defense.

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Well, they did.

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I guess they gave up 37 points to russell wilson in his first game in about a year.

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But I don't.

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I wanted to like.

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People were giving me shit all week, especially a lot of my college friends or broncos fans.

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They had to endure the russell wilson experiment where they paid him a kajillion dollars and he sucked so.

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So they've been talking shit leading up to this and I want to talk shit back, but I can't because I don't like him.

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I don't want him to play.

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Yeah right, that's tough to support.

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I don't know if he ends up playing well, do I need to get over it?

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Yeah, I mean, I think you don't have to like him, he just has to put up fucking Russell Wilson's, not my quarterback and it's like well, he kinda is yeah, he is your quarterback.

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You don't have to like it, but you gotta deal with it fuck, I need to make a t-shirt, not my quarterback.

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I'll get some.

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He'll sell that too so I don't know how to feel about it.

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Like the Steelers have a receiver.

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That's very good with a deep ball and that's russell wilson's thing.

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He throws these fucking moon shots where apparently, as the receiver, it's a lot easier to catch a ball against a defender when it's coming down, because the defender can't see it.

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You can see it and you can make a catch in space.

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If it's a laser, then you're trying to like reach around over the guy he can see it and get in the way of it just as much as you can, sort of a thing.

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So like there's like a technique to the deep ball with how high you throw it apparently, and he's like sometimes you're just like where's he throwing that?

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And then it just drops right in the fucking bucket lands in someone's lap.

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Damn, when did he?

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When was he the mvp with seattle?

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Yeah was he, was he, was he actually?

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Is he actually good or was that team just good enough, like he just was good on that team?

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Yeah, I mean, I remember him being oh, he's never one being good one.

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He's never.

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He's never what.

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He's never.

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Won the mvp.

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Interesting, I thought he had.

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Well, fuck, I don't know what the fuck I'm talking about.

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That make you feel better, yeah now the steelers don't even have an mvp quarterback no, no.

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So yeah, um, I just don't know how to feel about it.

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But, he I mean he won the Super Bowl in.

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I think it says the most productive year of his career was 2018.

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So we're a little removed from that.

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He's a little bit older.

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It's been a minute.

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Even like his cadence, like hearing his voice, is bothersome for me.

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It's like nailed, that's the worst.

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He's just like.

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I just don't like anything about you all right.

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I've arrived at a conclusion.

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I don't need any advice.

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He's not my quarterback.

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Yeah, I will report back on whether he becomes my quarterback you're welcome.

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You're welcome for the help yeah, yeah, yeah, yeah, all right, so q a episode.

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Question number one from discord from the shamus right now I'm not planning on doing the open.

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I'm trying to embrace the process of just improving on my own fitness, even knowing I don't have that sort of rabbit to chase of the open once a year.

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Any tips or suggestions for continuing to practice what we do without having an end goal?

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Those two ideas seem mutually exclusive to me.

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You don't have.

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I want to make progress, but I don't have a definition of what progress is.

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I want to get better, but I don't have a definition of what better actually means.

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I want to continue to practice without having a target to practice towards.

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Yeah, I mean there's there's so your advice, yes, I think like creating targets has to be part of it.

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Has to be part of it like what?

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yeah, so maybe that any tips or suggestions to continuing to practice like well with it.

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But I mean, the question says do without having an end goal, the the answer is you need to have some sort of goal, otherwise you're just going to kind of walk around in circles.

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Um, I think that that can.

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That goal can be whatever you want, obviously, whether it's you know whether it's in a specific metric in, but yeah, I think it's.

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To me it's like the, it's like where are you headed?

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Just gonna start walking aimlessly in a in a random direction and see what happens.

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That's, yeah, my critique of the question yeah.

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So for me I'm picking pieces out of this Um, there's a point in time for a lot of athletes where you get into the gym, you get into CrossFit, the like.

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The way to continue to get more and more of the thing that's fun for you in a way is like, oh, this isn't fitness anymore, this is competing.

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Way is like, oh, this isn't fitness anymore, this is competing.

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Um, and then you get to a point where you're like did I, did I like mean to become a competitor or did I just want, like, more community, more, you know, time in the gym, like that sort of thing and, like, I personally continue to want to be stronger, fitter, more skilled, whatever it is, and I don't participate in the open, and for me it's more because I would hurt myself if I did it, but I think I identify with the like.

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Okay, then what is the thing that I'm trying to do?

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And then the other piece is he used the word end, and that stuck out to me the most right, like so many people.

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I mean, you could, honestly, you would be a great person to speak to this hunter because you continue to get after it and like end goal doesn't sound like the right word, it's like when would this end?

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Like I've decided that constantly very functional movements performed at high intensity is going to like give me longevity, so I'm going to continue to do it.

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So your end goal is what don't die like yeah, you know that's funny.

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I was literally going to say like that's well, the end goal is like don't die sooner than I have to.

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You know, it's like so.

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So I think to me those are the two things that pop up and for me, I have to have these little nuggets laying around.

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I got to have my.

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I want a strict press 225.

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I got to have my.

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I want my, my FTP test on the bike to get up into the, you know, mid to high 200 watt range, things like that.

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Like that works for me.

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I personally need that.

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It's a way to hold myself accountable.

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Like that works for me.

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I personally need that.

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It's a way to hold myself accountable when I feel like I'm working out for GPP and like my fitness just exists somewhere out in the abyss.

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I lack the level of motivation that I do when I'm a little bit more focused, but that doesn't mean that he's going to feel that same way.

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Yeah, I think I mean again yeah, it probably goes.

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You made an interesting point and the first part of the question says right now I'm not planning to do the open One.

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There's an implication that, like that could change if given proper motivation or reasoning, but I'd be curious to know why I'm not.

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We're not going to turn this into a like.

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This is why you should do the open podcast.

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It's more like well, what's is what about?

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Doing?

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The open is like not, you know what is it?

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Is it actually the crossfit open?

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Is it the pressure?

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to compete.

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Is it the talk to him about this before, like weeks two through eight of a phase dude just?

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Puts his head down and works and grinds through it.

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He gets in his head on test and retest, online qualifier, open stuff, and I think it puts him in a place of like not enjoying what he's doing he wants to show up he wants to work out and, like I'm I'm probably, you know, taking some liberties here with explaining it, but that's to me how I viewed my conversations with him about this stuff.

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So the the prep.

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So then it sounds to me like it's just the pressure of doing well in a, in a single workout, in a test, that it's like it's just difficult to justify.

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Yeah, okay, that it's like it's just difficult to justify, yeah, okay, um, yeah, I mean, I think you just it just a lot of it comes down to.

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It's not.

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The question shouldn't be how to continue to practice without having an end goal.

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It's what goal would motivate you to continue to work and practice and improve on what you're doing, such that you reap the benefits of CrossFit but don't have to worry about the thing that is stressing you out, which sounds like it's some, some level of competition or maybe towards though.

00:16:14.303 --> 00:16:15.267
Um me personally.

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I don't think I've ever asked you that question.

00:16:18.878 --> 00:16:20.522
Uh, yeah, I mean, I, like I.

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I think fortunately for me, I started working out at a young enough age that it's become a.

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It's just become a lifestyle and a habit for me.

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It's like I could.

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I'd be curious to know.

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I was thinking about it the other day for one reason or another.

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Um, like, I've probably worked out five days a week for since I started working out at age 13 or four.

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Uh, what would that?

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14, like a freshman in high school?

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Um, so the last like well over 50% of my life.

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Um, mostly just because it's, it's a like, I enjoy it and the benefits are like, I think part of it, part of it's a little bit more personal with the, my family's, like the, the genetics of the family of the little family that I have left Sounds kind of dark but, like most of my family, on both sides have died from some sort of chronic chronic disease, not particularly like, I guess a lot.

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A lot of them were pretty unhealthy.

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Mom's side had a lot of has a lot of alcoholism and just general kind of like poor health, poor lifestyle choices, that sort of thing.

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And that's not to to blame them.

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Every, you know, every generation has their own, their own thing, thing, um and same thing, same thing kind of on my, on my dad's side, and I had two grandparents who went through the the Alzheimer's thing and I think that that that terrifies me a little bit, uh, to have that sort of genetics Um.

00:17:56.972 --> 00:18:05.311
But we're also learning a lot about what um like just just things we can do to avoid that.

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And it's also becoming pretty clear that chronic disease like we crossfit knows knows how influential diet and exercise can be on like just standard chronic diseases like you know, heart disease, cardiovascular disease, all that sort of stuff is is highly preventable.

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But it's even like they call alzheimer's type 3 diabetes.

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Now it's it's effectively just a, a branch off of poor metabolic health, um.

00:18:31.589 --> 00:18:38.008
So I think that that, combined with, just like the fact that it's it's part of my, it's part of my life.

00:18:38.008 --> 00:18:46.116
I don't like the idea of not being physically, physically capable doing things.

00:18:46.116 --> 00:18:58.047
There's some, there's something probably in that too, being like a self self-sufficient human, um, but, and crossfit's just I think it's the most effective way to do that.

00:18:58.047 --> 00:18:59.368
It's also the like.

00:18:59.368 --> 00:19:06.826
I wrote this and I wrote an email series to the members about the hundred words of fitness, world-class fitness in a hundred words.

00:19:06.900 --> 00:19:12.373
And one of the justifications I have for CrossFit is that you can, it's you do it for life.

00:19:12.373 --> 00:19:13.301
It's not.

00:19:13.301 --> 00:19:18.701
It's like you go, if you go to a personal trainer, you buy personal training or something like that You're.

00:19:18.701 --> 00:19:22.391
And then they're like I want you to build me a, an eight week program or something.

00:19:22.391 --> 00:19:27.105
It's like that, okay, build me a, an eight-week program or something.

00:19:27.125 --> 00:19:28.814
It's like that okay, your cscs is going to build you an eight-week training program.

00:19:28.814 --> 00:19:29.939
And then it's like well then, what are you going to do?

00:19:29.939 --> 00:19:32.446
You're just going to do that eight-week training program again.

00:19:32.446 --> 00:19:33.730
Are you going to pay for another one?

00:19:33.730 --> 00:19:35.122
Like, and then, what's the goal?

00:19:35.122 --> 00:19:46.873
It's like, is that encompassing all aspects of fitness that you, as a just normal human being, non-athlete, non, you know, elite competitor needs.

00:19:46.873 --> 00:20:03.488
It's like crossfit is the general physical preparedness program for you know, 99 plus of the population and if you do it long and consistently enough then, like, you get to see those, you get to slowly see those benefits and combine that with the diet stuff.

00:20:03.488 --> 00:20:06.202
It's like this is, this is what you're supposed to do for life.

00:20:06.202 --> 00:20:13.366
This is just the, your body's, the physical operating manual for how to correctly, you know, maintain your body.

00:20:13.366 --> 00:20:15.692
That's how I think of CrossFit.

00:20:17.480 --> 00:20:19.107
Yeah, that's like a bit of a mic drop there.

00:20:19.107 --> 00:20:19.630
I have no.

00:20:20.673 --> 00:20:23.383
I have no additional comments related to that.

00:20:23.463 --> 00:20:32.951
I think that's a very interesting way to look at that and probably something that a lot of people that aren't trying to compete should explore as a thought exercise.

00:20:33.942 --> 00:20:37.592
Yeah, and I mean that was the impetus for CrossFit.

00:20:37.592 --> 00:20:52.657
It wasn't the CrossFit Games that kind of took the CrossFit community by storm, but the underlying rationale was still the, the health benefits yeah, shamus has another question and I'm god damn it.

00:20:52.738 --> 00:20:55.046
Shamus, I'm only gonna kind of answer this question.

00:20:55.046 --> 00:21:03.863
Um, yeah, also, if you guys are ready to talk about what happened at the games this year and any ideas on a way forward for the community and sport, I would love to hear your thoughts.

00:21:03.863 --> 00:21:10.003
I also will say I appreciate you've not immediately shared your feelings in response to what is a tragic event.

00:21:10.003 --> 00:21:12.932
Um, I think I'm probably.

00:21:12.932 --> 00:21:15.441
I probably land in a bit of a gray area here.

00:21:15.441 --> 00:21:25.567
One of the reasons why, um, you haven't heard me talk about it publicly is and I might be thinking about this wrong.

00:21:25.567 --> 00:21:37.163
I'd be willing to admit that, but I just don't have any interest in getting attention like standing on someone's shoulders in this instance to get attention.

00:21:37.163 --> 00:21:43.251
I don't want more podcast listeners or more views on Instagram in his name.

00:21:43.973 --> 00:21:55.082
Um, the powers that be are well aware of my opinion on this topic, so there's no like me hiding behind something and saying, well, I'm not going to talk about it.

00:21:55.362 --> 00:22:10.351
I've had conversations, um, with quite a few people, um, that are either, you know, just high up in the sport or have a lot of influence on the sport, and then CrossFit HQ as well, um, and the other side of it is just.

00:22:10.351 --> 00:22:16.248
You know, I considered him a friend and I'm still just like my.

00:22:16.248 --> 00:22:44.090
My thoughts related to this are extremely emotionally driven, um and I know that that's not always, you know sort of the best way forward, the take that I'm comfortable with sharing, that I've honestly had multiple times on this podcast in the past, because there seems to be either a high level of change or controversy surrounding the sport, I don't know Every couple years, at least in recent memory.

00:22:44.090 --> 00:22:55.415
I don't think that this thing belongs to them, I think it belongs to us, I think it belongs to the coaches, I think it belongs to the athletes, I think it belongs to the community and the fans.

00:22:56.196 --> 00:22:56.696
What thing?

00:22:56.876 --> 00:22:57.356
What do you mean?

00:22:57.356 --> 00:22:59.718
The games, the games is not theirs.

00:22:59.718 --> 00:23:06.700
Crossfit is not theirs either.

00:23:06.700 --> 00:23:59.172
No-transcript without the people, and like we can try to help nudge them in certain directions.

00:23:59.172 --> 00:24:27.044
Um, but I don't see it dying in the same way that other people do, because I don't think they have as much power as people give them credit for Like we, we, in a certain way, are running the show and I believe the methodology belongs to us at the affiliate level and I believe the sport belongs to the community, whether you are a fan, a supporter of an athlete, an athlete, an aspiring athlete, a athlete, an aspiring athlete, a coach, an aspiring coach.

00:24:27.464 --> 00:24:28.167
That's what I believe.

00:24:28.167 --> 00:24:36.781
So, um, yeah, I have, I have pretty strong opinions on certain parts of this, and if anyone ever wants to know what they are, feel free to shoot me a DM.

00:24:36.781 --> 00:24:43.038
But I don't have an interest in garnering attention, um, in his name.

00:24:43.038 --> 00:24:48.364
That's just not something that I want, not something, not the way that I personally operate as a human being.

00:24:48.364 --> 00:25:03.042
So, um, I am involved behind the scenes and am sort of standing behind what my opinion is on this topic, but I can't say that I'm so inclined as to share it so that it's put out there as a soundbite.

00:25:06.147 --> 00:25:08.412
Yeah, I'm not going to add too much to that.

00:25:09.232 --> 00:25:12.961
Sure, all right, this one is from Frankie.

00:25:12.961 --> 00:25:20.332
If I'm an athlete that needs to work on machine conditioning, how often should I replace the Metcon with conditioning bitch work?

00:25:20.332 --> 00:25:26.387
If I can't fit in both, which is often another caveat, I also really need to work on strength.

00:25:26.387 --> 00:25:28.104
That's my main priority.

00:25:28.104 --> 00:25:36.382
So good at metcons, presumed intervals, struggling with machine conditioning and strength.

00:25:36.382 --> 00:25:51.650
There actually is a correlation between those those two things that that we can get into, but I'll let you have a first stab at it uh, yeah, I mean, well, I also really need to work on strength.

00:25:51.770 --> 00:25:53.093
That's my main priority.

00:25:53.153 --> 00:25:59.209
So if that's your main priority, great, um, I would say I, I would.

00:25:59.569 --> 00:26:06.931
If you really need the machine work, I would try to get in at least three bitch work days per week.

00:26:06.990 --> 00:26:58.809
Let's just assume you're you get one conditioning piece per day it's either a metcon or bitch work um, I would say at least three days a week and then trying to get the different kind of stimuli attached with that, so a power day on the machines, which is also going to be correlated to kind of your strength work and, in a way, can almost kind of serve as an additional strength piece, if, if, if, executed properly and on on the right machine, um, and then just like your, your medium, kind of like gears, I don't know like five through eight, probably kind of those upper end like, uh, anaerobic, bordering on aerobic windows, um, and then uh, like can either do the aerobic day or make sure you're getting at least the one zone to work day in per week.

00:26:58.809 --> 00:27:08.019
Um, yeah, yeah, that's my simple answer Get at least three days a weekend.

00:27:08.019 --> 00:27:14.247
Try to get the varied stimulus, the power output, the long-slow and the gears that are in the middle.

00:27:14.247 --> 00:27:18.731
The middle gears are really important too, if you have good metabolic conditioning.

00:27:23.601 --> 00:27:24.643
No, I'll leave my thought there.

00:27:24.643 --> 00:27:26.165
Yeah, it's just that dead zone for sure.

00:27:26.365 --> 00:27:28.068
So yeah, that's where I'd land on that.

00:27:29.516 --> 00:27:31.301
So I'll give a really practical answer.

00:27:31.301 --> 00:27:50.609
First, to answer her question specifically, as a hatchet athlete, you are asked to do three bitch work pieces a week as mandatory work, but one of those is a zone two session.

00:27:50.609 --> 00:28:02.048
I would move that zone two session to the active rest day and I would replace the bitch work on that day with the element that you're missing from what Hunter said.

00:28:02.048 --> 00:28:08.873
So, like you are asked to do a build in an aerobic piece every single week, which I think is is great, um.

00:28:08.873 --> 00:28:20.788
But I would add the power output piece, Um, and I would put that on Monday or Tuesday, whatever your day one is, and move that machine um to to the active rest day when it comes to the zone to work.

00:28:20.788 --> 00:28:28.559
So you'd basically be doing like um, like Monday, wednesday, friday or Monday Wednesday, saturday, making sure that you're getting your bitch work in.

00:28:28.559 --> 00:28:38.320
We are only asking athletes in phase one to do a bitch work and a Metcon as mandatory work one day a week.

00:28:38.320 --> 00:28:46.137
So if you can make that happen, I think it's beneficial, especially if you're trying to get better at the sport.

00:28:46.137 --> 00:28:52.756
And then the other piece would be I'm assuming that you are so.

00:28:52.756 --> 00:28:55.661
So let's say we use a day six.

00:28:55.721 --> 00:28:59.989
As an example, your mandatory work is lifting and an aerobic bike.

00:29:01.296 --> 00:29:15.521
I think we would go for this athlete would go back to the lift as their third piece, as that thing that they're personalizing Because if you get stronger you will be better at skiing, rowing and both bikes.

00:29:16.482 --> 00:29:18.124
I'm guessing there's a correlation there.

00:29:18.124 --> 00:29:41.615
There's a size strength issue with a lot of people when it comes to those machines, um, and simultaneously, you know, in a well-rounded program you should be working on your conditioning on the machine and then working on your ability to generate power with a barbell and then over time having them come back together.

00:29:41.615 --> 00:29:58.152
So, um, if you're trying to compete in the sport of CrossFit, there aren't many times a year where I would say you can get away from the two or three Metcons and intervals a week that are being prescribed.

00:29:58.152 --> 00:30:02.906
A lot of people just overcorrect and then they go back to do CrossFit and it doesn't work that well.

00:30:02.906 --> 00:30:10.134
So, if possible, three bitch work pieces a week and three total between metcons and intervals.

00:30:10.134 --> 00:30:20.536
So you have that one day where you got to do both and then basically every day that you can add that second strength session and um, and follow the linear progression of doing it on the same days every week.

00:30:20.615 --> 00:30:23.721
Go for it yeah, I also wouldn't.

00:30:23.721 --> 00:30:29.443
I would also make sure maybe you prioritize any of the metcons that include a machine in there.

00:30:29.443 --> 00:30:35.201
So you're kind of bridging the gap a little bit between your machine-only work and machines in conditioning pieces.

00:30:35.201 --> 00:30:43.273
If you want to get really fancy with it, you can get creative with replacing a certain movement with a machine.

00:30:43.273 --> 00:30:49.287
So a simple example would be like hey's a three rounds of a 400 meter run.

00:30:49.287 --> 00:30:53.442
It's like your 400 meter run is now a 500 meter row or something like that.

00:30:53.442 --> 00:31:01.199
Um could be an easy way to personalize the program even further if you feel comfortable making those sorts of modifications on your own.

00:31:01.199 --> 00:31:08.305
Nice thing about machine work is like you can't really do too much of it in the sense that it's not going to beat you up in the same ways.

00:31:08.305 --> 00:31:11.505
You know like I want to get stronger so I'm going to back squat five days a week.

00:31:11.505 --> 00:31:14.961
It's like that's not a good plan, but you can get on machine five days a week.

00:31:15.723 --> 00:31:17.548
Yeah, all right.

00:31:17.615 --> 00:31:18.980
Next one is from Gus.

00:31:18.980 --> 00:31:20.124
What up, gus?

00:31:20.124 --> 00:31:24.742
Assuming the season structure stays the same, will there be a quarterfinals prep camp?

00:31:24.742 --> 00:31:27.768
If so, are there any dates selected, even tentative?

00:31:27.768 --> 00:31:30.978
It helps to plan ahead for work and life conflicts.

00:31:30.978 --> 00:31:34.223
Holy shit, gus, you are not wrong.

00:31:34.223 --> 00:31:43.116
If CrossFit HQ could come out of the cave that they've put themselves into and tell us when these things are occurring, that would be lovely.

00:31:43.116 --> 00:31:44.920
We do have a gym in Boulder, colorado.

00:31:44.920 --> 00:31:49.788
Just do have a a gym in in, uh, boulder Colorado, uh, just North of Denver.

00:31:50.449 --> 00:31:53.281
Um, that is interested in hosting quarterfinals prep camp.

00:31:53.281 --> 00:31:54.726
But we don't have dates.

00:31:54.726 --> 00:32:00.688
If it was last year, it would probably be that like third or fourth week in March.

00:32:00.688 --> 00:32:13.512
I know that that doesn't like help that much, um, but basically what we would be looking to do is last year they, they, they sort of had like a month ish between the end of the open and individual quarterfinals.

00:32:13.512 --> 00:32:16.840
We would try to stack up as close to the open as we could.

00:32:16.840 --> 00:32:22.324
So let's say, like last year I think it was something like March 18th was like a Tuesday.

00:32:22.324 --> 00:32:29.823
I mean camp might be even as soon as that weekend, because we would want to give you, we don't want people traveling super close.

00:32:30.523 --> 00:32:36.542
Um, if there are other gyms that are interested in hosting this, you always always feel free to to reach out and email me.

00:32:36.542 --> 00:32:38.086
Coach at misfit athleticscom.

00:32:38.086 --> 00:32:56.820
Um, but until we have that information, it's really challenging and I'm just like not in the business of doing a presale for tickets and having people you know start to, you know, get their travel in order and then find out that the season structure is changing again.

00:32:56.820 --> 00:33:02.580
You've got rumors of an online semifinal this year, so who the fuck knows what's going on?

00:33:02.580 --> 00:33:11.675
Um, that just could be because people are bored as hell, um, because CrossFit's not saying anything and they're making things up, or it could be real so.

00:33:12.157 --> 00:33:12.760
I don't really know.

00:33:12.760 --> 00:33:16.522
I would love to have a quarterfinals prep camp.

00:33:16.522 --> 00:33:25.326
I think it's a really great opportunity for us to get people into the right headspace and clean up some of their movement patterns and get a little bit of motivation from hanging out with the crew.

00:33:25.326 --> 00:33:31.278
Get a little bit of motivation from hanging out with the crew.

00:33:31.278 --> 00:33:43.220
Um, yeah, I would love to do a, a fall and a spring um camp every year, but we are kind of dealing with being at the whims of CrossFit HQ currently, which is always super fun.

00:33:43.220 --> 00:33:45.383
Love it Also.

00:33:45.383 --> 00:33:47.904
Uh, gus and shamus sherb is sure it was fine.

00:33:47.904 --> 00:33:49.727
He's doing fine.

00:33:51.269 --> 00:33:56.442
Um, all right, we are moving on to some instagram questions.

00:33:56.442 --> 00:34:00.535
Uh, from delaney dog, does the misfit project still exist?

00:34:00.535 --> 00:34:03.839
Having trouble sharing saved episodes with the fam?

00:34:03.839 --> 00:34:13.646
Uh, I mean, it does, for sure, there's still like a youtube channel and if you go on places that have podcasts, um, you can go in and find it.

00:34:13.646 --> 00:34:17.115
Um, I think, probably kind of a simple google search.

00:34:17.115 --> 00:34:19.981
The only thing that I know that did go away was the old website.

00:34:19.981 --> 00:34:24.358
Um, but like, those episodes are still out there.

00:34:24.358 --> 00:34:27.427
And in terms of of the like, does it exist?

00:34:27.427 --> 00:34:35.264
We've gotten away from trying to separate uh, all of our like.

00:34:35.684 --> 00:34:40.842
Okay, affiliate programming has its own thing and and the misfit project has its own thing.

00:34:40.842 --> 00:34:48.733
So if we're going to talk about lifestyle, nutrition, hydration, sleep, anything like that, you'll hear it on this podcast, um, and sort of have for a while.

00:34:48.733 --> 00:34:51.804
But, uh, shoot me a, shoot me a dm.

00:34:51.804 --> 00:34:57.338
If you can't find it, um, and I'll help you, but I feel like a google search is probably good enough.

00:34:57.338 --> 00:35:02.347
Um, all right, this is a very.

00:35:02.347 --> 00:35:03.628
I'm interested in your response.

00:35:03.628 --> 00:35:04.759
This is a very vague question.

00:35:04.759 --> 00:35:07.007
This is from trevor pogue.

00:35:07.007 --> 00:35:12.103
I don't know, I'm just going with rogue, with a p, sorry if that's not the correct pronunciation.

00:35:12.103 --> 00:35:19.605
How to balance what is supremely effective and what is practical and pragmatic with groups.

00:35:19.605 --> 00:35:21.889
So it's like I can.

00:35:21.889 --> 00:35:33.260
I can understand from coaching an affiliate class perspective, like the exact, perfect information to deliver versus like I'm herding cats and I need to be interesting.

00:35:33.661 --> 00:35:33.943
I don't know.

00:35:35.865 --> 00:35:39.259
You have the fucking honor of answering this question.

00:35:39.460 --> 00:35:40.521
Okay, let's let.

00:35:40.521 --> 00:35:44.518
I'm going to just whether or not this is what he meant, because it's vague enough.

00:35:44.518 --> 00:35:53.842
I'm going to assume that this is referring to, let's say, an affiliate with classes, and if it's not, you can DM Drew and he'll relate to me.

00:35:53.842 --> 00:36:00.135
Yeah, and again, I really struggle.

00:36:00.135 --> 00:36:05.507
I really struggle with vague questions because I'm like, all right, well, what is this a programming question?

00:36:05.507 --> 00:36:07.054
Is this a training question?

00:36:07.054 --> 00:36:07.909
I guess here's here.

00:36:07.909 --> 00:36:11.824
I guess here's what I'll say if you run enough in a group setting.

00:36:12.144 --> 00:36:26.157
That's the only thing I can think of is I'm either talking to a group of coaches or a group of athletes and I'm trying to figure out how to deal with the fact that there's, you know, a lot of dense, deep information with, like, how do we get working?

00:36:26.317 --> 00:36:28.523
that's yeah that's all I'm thinking of.

00:36:28.523 --> 00:36:34.927
It is like how do we balance effectiveness versus like what is realistic for a one-hour affiliate class?

00:36:34.967 --> 00:36:43.518
that's what I'm sure how I'm interpreting it and yeah, um, and then again it goes to like it, what is effective from a coaching standpoint?

00:36:43.518 --> 00:36:50.989
From a programming standpoint, what I'll say is that less is usually more.

00:36:50.989 --> 00:37:20.684
If you rely, as a coach, programming for your gym, if you rely heavily on making sure that the class is filled with the thing that is programmed and written on the whiteboard, odds are your members are not getting as much value from a coaching perspective, from a um again for, and also from a long-term efficacy perspective of of pro effective programming and and training.

00:37:20.684 --> 00:37:36.797
So an example would be like hey, we're gonna do, uh, we're gonna back squat, we going to do a five by five back squat and then a short Metcon to finish, and it's like so we can, in theory, we can jam all that shit into one hour.

00:37:36.797 --> 00:37:38.298
We can do it.

00:37:38.298 --> 00:37:41.684
What is the long-term like?

00:37:41.684 --> 00:37:43.989
How long can that go right?

00:37:43.989 --> 00:38:06.206
And if every single training day at your affiliate has two components to it, or maybe the occasional one really long workout or something like that, odds are you're missing certain elements of what constitutes a GPP general physical preparedness program, and it's also from a practicality perspective, not.

00:38:06.206 --> 00:38:16.347
It might be practical once, but it is not practical for months, for years on end because members are going to get hurt.

00:38:16.447 --> 00:38:28.559
Members are going to again like if we're trying to do all of those things, then the odds are that members are not getting warmed up effectively, they're not being coached effectively and that's what's going to end up, leading to like I'm injured.

00:38:28.559 --> 00:38:33.137
So I warmed up for eight minutes or eight seconds on a bike and then I got to.

00:38:33.137 --> 00:38:37.757
You know, I had five minutes to build to my 80% back squat and then it's like five by five.

00:38:37.757 --> 00:39:09.746
It's like like we we have done both models of that at our affiliate and I promise you the one that we're doing now, which is like we're actually going to spend like 20 minutes warming up and then five, 10 minutes working on a barbell and then the last 30 minutes of class are there to finish that five by five back squat and that's the only thing in class that is far more effective and practical when it comes to an effective program for, again, for the masses Coaches.

00:39:10.507 --> 00:39:21.103
So often it's like I can't tell you how many members or athletes we have come to the gym and they're just like we finished the warmup and they're like Jesus Christ, that warmup was harder than my usual workout.

00:39:21.103 --> 00:39:34.679
It's like, no, you just finally went to a place that actually prioritized warming you up effectively and making sure that you're ready to move, and then a coach could teach you something and then you know, you execute that thing and then, before you know it, like the one hour is up.

00:39:34.679 --> 00:39:52.085
So, um, I think that less is more if you rely heavily on the programming being dense enough to kind of almost you know, kind of the coach can kind of hide from teaching and seeing and correcting and doing all the things that a coach should do, because they just have to herd cats.

00:39:52.085 --> 00:39:55.344

Listener Q&A - E.326

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