Misfit Affiliate Phase 4

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, biggest bunch of misfits I ever seen either.

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Special edition Misfit podcast.

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Today we are going to be taking a deep dive into Misfit Affiliate Phase 4.

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We have an exciting announcement we have partnered with PushPress, so if you're a gym that uses their software, you can now integrate Misfit Affiliate programming, probably just in an easier way, right, like if right now you're on PushPress and you've been subscribing through our website and you have to enter all of that.

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If right now you're on PushPress and you've been subscribing through our website and you have to enter all of that information and now you don't have to.

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So make sure that you head to the Misfit Athletics Instagram.

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Click that link in bio.

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You'll get a 14-day free trial Hunter.

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Correct me if I say any of these things wrong, but basically, if you're a potential new customer, you can expect warm-ups, obviously, the daily programming competitor, extra coach's, notes, our engine program.

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This is a very all-encompassing solution for your affiliate.

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It's not just here you go.

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We're known for writing good workouts.

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Let's slap that bad boy in there.

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There's a lot of thought that goes into again, warmups and coaches, notes and um, you know the.

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The extras are great, but just, you know, being able to to walk out into our gym here, um, and see the way that the program is executed, based on a lot of the stuff that we talk about in the programming meeting.

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I think is a massive benefit in terms of, you know, signing up and subscribing.

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Yeah, I mean you, you're part of the, the programming team.

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So, like you know the level of detail that we try to put into the programming and I think all of us like have different ways that we view the, the best way to provide the program, kyle and I doing a lot of the coaching.

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So we have a good idea of like, yep, this is correct, or the right amount of work to fit in the hour without it being under or over programmed.

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I'd say both are an issue.

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More likely the people try to cram too much into an hour.

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And then you're, you know, you're on the kind of sanity checking side, making sure that we're not repeating things from a variance perspective weights, rep schemes, that sort of thing.

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So, um, of all of us kind of fill in the gaps where the other might be, might be thinking something different.

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Um, so yes, your warmups.

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You get, obviously, the programmed work.

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Some days it's a lifting only day, a true heavy day.

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Some days it's a single Metcon, a cardio piece or something like that, and then occasionally you get a little bit of both, maybe a 15 minute gymnastics skill piece and then kind of a short, simple Metcon to finish.

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But you get your work for the one hour class.

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You alluded to the competitor extra.

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So if you have athletes who are looking to crack now, I guess, into that top 25% to move on to the online semifinal, the in-affiliate semifinal and whatnot, you have athletes who can take that competitor extra and do so in open gym and then you also get access to the engine program, which is a three day a week program written by one of our in-house coaches, coach Chris.

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He's got a shitload of experience writing programming and coaching, specifically rowing, but he's been doing the engine programming for a long time now.

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Who subscribe and just like providing that, offering a little bit lower skill, lower kind of lots of options for machine alternatives and stuff like that.

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Low skill, typically lightweight, nothing super complex.

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Um, we, we run that class.

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Chris does a an awesome job on the sunday engine uh, the sunday engine class that we run at our affiliate.

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But yeah, and then like the other stuff too for coaches, more specifically, things like the notes.

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You get the scaling options.

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You get kind of like the mind of the programmer, so to speak coaches notes that say like, hey, this is what we're thinking, this is how this should go, and then you know, I like, I think about the logistics a lot of like hey, if I got a 15 person class in a 300 square foot gym, how am I going to run this sort of thing?

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So try to provide options for affiliates who have a shitload of space and other affiliates who have to do partner workouts for a lot of their stuff just because of spatial or equipment limitations.

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So, very much an all encompassing program for uh, the idea was less than one single membership.

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You get your entire month of programming taken care of by by people who actually enjoy writing programming, which is not the case for a lot of owners and coaches out there.

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True, yeah, for sure, um, yes, Uh, make sure.

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So beyond that, um.

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So let's say you're going through the coach's notes and you still have questions.

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You have a unique gym set up, all that stuff Discordgg forward, slash Misfit Athletics to get signed up for our free community and we will make sure that if you're a Misfit affiliate that you get into that private coaches group as well.

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Today's episode is if you listen regularly to these programming episodes, I think will be a little bit unique.

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I have some ideas on some directions to take it and it will make a whole lot of sense here in a little bit as we talk about how our programming changes when we get a little bit closer to the CrossFit Open and then just the opportunity when there is a double down on variance, to talk through how we coach certain types of classes.

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So, from our perspective, getting to change it up in terms of the topics and talk about macro programming, the when in doubt zoom out kind of the bigger overarching ideas of the program, versus like get your members riled up to work on their handstand pushups or something like that.

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And then I mean what could be more important than the actual delivery of the programming?

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You know we are selling a program right now, and we know that your coaching is going to stand above, above that, or if it's the pyramid, it's the base of the pyramid, and then the program's going to sit on top of that.

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So, um, we always want to make sure that we check in on that.

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But before we get into all that, we always start the podcast off with life chat hunter.

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What's going on?

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You, you cold kid Dude, I'm stiff.

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I cannot believe like not.

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But a year or two ago, sherb and I were battling it out for who could fucking sit in the tub and turn into an icicle sooner.

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Or later.

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Sure.

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Sitting in there for as if he couldn't get any redder.

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Yeah, he got redder, as if he couldn't get any redder.

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Yeah, he got redder, fucking five minutes in the middle of February and I'm like can't wait to get out of that bitch two minutes in.

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But yeah, I just did the retest the dumbbell squat, clean wall walk.

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That's, we're in retest week for the current.

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Misfit.

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Affiliate phase it was wall walks and a single dumbbell squat clean and then a rest period and then four minute window for muscle ups.

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And when I wrote that workout I tried to make it a little bit biased toward the wall walk and the muscle up, without it being 10 minutes of affiliate level athletes yeah face down doing the bernie, the horizontal bernie floor.

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Um, for better or worse, I turned it into a dumbbell squat clean workout, at least, maybe.

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Maybe that's a bias, cause I don't mind wall walks, but sure.

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Oh my Lanta.

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My legs were so fucked for like four days after that workout and test week.

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So when I came back today I was like I have to get time to get my lower half in the fucking ice tub so that I can be ambulatory tomorrow.

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Yeah, and TBD on whether that'll be the case or not.

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But yeah, I'll be your original version had even more of those too, so you're lucky that we talked you out of that.

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I know Well yeah, fuck, but that's like a blessing and a curse situation.

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You get to do more squat cleans due to your fitness, so like sure Like congratulations, but also fuck you.

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Yeah, yeah, yeah, well, I did it.

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So anybody who complains I've, I'm complaining too, so you know you have no one to complain to but yourself.

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Yeah, that's fair.

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Sebastian, you'll know what I'm talking about here.

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I've always since been listening to Pardon my Take.

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I've always wanted, like they call their listeners, awls.

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I've always wanted the podcast listeners to have a moniker.

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So if the podcast listeners want to name themselves, go for it.

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But I just want to shout them out.

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We did the podcast last week and talked, I talked, about the coffee situation, um that I'm going through, and, um, like clockwork, immediately got DMS about like this is the.

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I did fuck it up.

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I think I was saying four pound bag over and over, that's not a thing.

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Um.

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So five pound bags of coffee, um, that are good and within a decent range price wise.

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And I got like five solid recommendations.

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So, um, again, though, old drew would have 25 pounds of coffee on the way based on those recommendations.

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I'm going to slow roll this.

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Okay, I'm going to take it nice and easy.

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My wife's like Give it another week, maybe a five-pound bag will arrive here magically.

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Yeah, I mean that's the easiest way to test it right.

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Just magic coffee showing up.

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So shout out there, so shout out there.

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And then I told you way back.

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I told you guys that one of my three football situations was going to pan out and I jinxed myself in second place.

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Second place and then the pittsburgh steelers uh, suck um is this the guillotine league?

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I came in second in the guillotine league.

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I came in second in the the like our like big money league is what we call it.

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Um, so yeah, I mean I won money, but like I don't, I would much rather tell my friends they're a bunch of fucking losers than win money.

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So first place is is so much different than second place and they've turned into a bunch of socialists.

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They're like ninth place should get prize money.

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I think first place should take it all and everyone else should have to do a penalty as far as I'm concerned, but, um, I did get prize money.

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I I just I don't want to spend too much time on this.

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We got, you know, affiliates that are like would you fucking tell me about cardio day please?

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Um, and potential new, new listeners, new subscribers to, to misfit affiliate programming.

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The russell wilson experiment better be Wilson experiment.

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Better be over it.

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Better be over.

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okay, Are they in the playoffs?

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Sorry?

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They got their fucking asses handed to them by who I actually think is potentially the best team Now the Chiefs don't count, including Kansas City.

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They don't count, they're not the best team they have, patrick, they're the best team Like, patrick, they're the best team like.

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However, you want to fucking explain that, um, and andy reed coming off a buy is like 10 million and oh, when he has time to prepare for another team, he's just like this is too easy.

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Could you guys, you know, maybe move the schedule up, make this challenging for me?

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Um, so it will be interesting, though, because houston's defense is really good.

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Um, so it'll at least be a game, but the Steelers got their asses handed to them and it's tough because the Ravens are the rival, so like that sucks, but they're so good Like Lamar and Derrick Henry on the same team when it gets cold out is terrifying.

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Like I'll predict right now that they're going to go to Buffalo and win.

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I'll just say that.

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Put my prediction down.

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Anyways, it's not going to be a warm up there.

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Like I don't.

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A lot of people want Tomlin fired.

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I'm not quite there yet.

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I've been there a bunch of times in the last two decades.

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I used to tweet fire Tomlin back when tweeting was a thing.

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But until they have a top tier quarterback, I don't know, you cannot, I don't think you can blame basically anyone other than the general manager or the universe, and I don't know how they're going to get one, because they keep getting the fucking 20th draft pick because they're mediocre.

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Okay, all right, all right, all right, all right, all right.

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This is the Misfit.

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Affiliate Phase 4 program bit more fun for us because it gives us an opportunity to dip into what you can expect from a more macro standpoint.

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So micro programming would be like a specific thing that's happening in a specific workout on a specific day, and then the macro is more these overarching ideas of things that we're trying to accomplish within the programming.

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And there are still a few sort of biases that we have, but they're very light and they rotate.

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So I think the easiest segue to this would be talking about our heavy days and we're leading into the open and we will spend a little bit of time talking about the open, I think, in this podcast.

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But when we're leading into the open, there's just this idea of getting a little bit more sports specific with certain things.

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So maybe the rower pops up a little bit more, or maybe some of the like pulling gymnastics, like your, your, you know, your toe to bar or your kipping handstand pushup, whatever it is will pop up.

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And then when we look at the strength department, um, this is we're like halfway between choosing a bias, like we would other times of the year, and then getting into this what I would call a sport specific rotation.

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Um, so all of the lifts that are going to be on our heavy days, um, are going to be basically front rack strength, right, so we've got split jerk, we've got front squats, we've got clean and jerk and we've got squat cleans.

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Um, you'd normally see us go, um, you know one of those or a combination of two of them, but having that full rotation there, um, I think you get a really.

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I think you get a really good opportunity as a coach to teach um like this, this, like continuing education week to week, like the barbells in the front rack.

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Let's talk about the difference between like what has to happen in the squat clean versus the front squat versus the split jerk, and talk a ton about like if you can truly stabilize your trunk and like really become strong in the middle, all of a sudden you feel like 20 or 30% stronger and realize that it wasn't necessarily your legs, that sort of thing.

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So I really like the idea of a movement family where, week to week, the athletes can learn a bit more and a bit more and become more and more comfortable in these positions.

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Yeah, and I mean, if we, we just we're just finishing up a phase now, the only phase of the year where the lifting day is the same every week, which is the back squat, and so for the last seven weeks athletes have been doing sets of five back squat same thing from a variance perspective, like there's a reason we only do that once per year where there's an entire phase where that's the only lift day, like it's the only, uh, only lift we'll do in for for seven weeks.

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But you do get the benefit of kind of week to week, especially for athletes who are consistent and coaches who see the same athletes in their classes regularly.

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They can really spend time working with that athlete on the movement, knowing that like hey, we're going to come back to this next week and we can see progress from week to week, whereas the constant changing of the lifting awesome for GPP, but it doesn't always provide that opportunity to check in.

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When you're saying, like you know, all of these movements are from the same family.

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There's one week where there's a deadlift lift only day, but other than that it's all front rack, whether it's a clean, clean and jerk split, jerk front squat, that sort of thing.

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And you're right, we can emphasize certain, you know, aspects of those lifts that do translate over, and then the benefit to this lift, specifically at this time of year, that front rack position.

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That's just.

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We're we're gonna we're gonna see that in some capacity in the open.

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Um, like you said, we can talk about, you know, the importance of the open at the affiliate level.

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Uh, you know, regardless of what your thoughts on CrossFit HQ are, but the fact is that, like, those things are going to show up in the open, I don't necessarily care that we're preparing specifically for the open.

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Uh, you know, in that regard, but it is good to like, this is kind of the culmination of the training year and there's a reason that this, these lifts are showing up at the time that they are because there has been a progression over the last, you know, 50 weeks to to bring us right around to this point, a little bit less.

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But and there's just like, if we use the open, we have this opportunity to compare ourselves to.

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Basically, however you want to bracket it, it could just be the hundred athletes that are nearest to you, the thousand athletes that are nearest to you to track your longevity.

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You could do that.

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So we don't need to talk about giving your $20 to this person or that person.

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We take this scoreboard and we go in and say I'm going to get a year older and it's very doable to get fitter.

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So I'm literally every single year up through when I'm comparing myself to the right cohort and comparing myself to myself the previous year.

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I'm going to get this opportunity to go in and check in on that, because we know that if your strength and skill and metabolic conditioning improve, hey, go take a blood test.

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I guarantee you you're gonna like the results there, like that kind of thing and I don't know, like just the idea that that is available to us and we have the test retest models that are built into it.

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But it's just not the same as let's take, you know whatever, you know six to 10 movements and we've got some mixed modality.

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We've got all these different things.

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It's a very good system to measure with.

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Yeah, there's.

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I think there's like for at least for us and people who follow our program, there's three ways that we test and retest.

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One is the, the built-in test retest that we do at the beginning and the end of the phase and that exists equal parts for like the purpose of progress, but it's also to keep athletes like engaged.

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For that seven week, hey, we're going to focus on, we're going to slightly bias a couple of things and you're going to test something at the beginning, you're going to test something at the end and, assuming that you were consistent over those six to seven weeks, like you're going to be able to see that you're making progress in the short term, which is great, that keeps the buy-in high.

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And from a coach and ownership perspective, like like you know how many of your athletes are going to say, like they're going to send an email that says, hey, I've been making too much progress, I'm going to cancel.

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It's like that doesn't happen, like if they cancel, there's another reason.

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You know that sort of thing.

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The other one is like we still do our benchmarks.

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We still get the crop, the traditional CrossFit benchmarks, the girl workouts, occasional hero workouts, whatever the ones that get sprinkled in, you know, not even yearly, maybe even like we've got, god damn it.

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There's a one K row coming up and that.

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I'm already.

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I already know I'm going to be sick that day, that I'm already.

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I already know I'm going to be sick that day.

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But the last time I've got that in my benchmark tracker is let's see if I can find it real quick October 11th 2021.

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So, lord knows, we've done plenty of rowing between then and now, but to have that benchmark that we reassess not even on a yearly basis, just like one random day, you walk in and it's like well, there it is, let's see if I've gotten fitter over that period of time.

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The open is that third thing where we can do kind of the annual check-in.

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The benefit there is like maybe we do get an open workout retest where we get to retest from a few years ago.

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But I think what the open brings that those other two don't is the larger community.

00:21:20.799 --> 00:21:26.232
And again, say what you want about HQ, say what you want about the open and what it's supposed to do.

00:21:26.232 --> 00:21:41.794
There is still no larger like competitive, competitive event, like worldwide, like it is the, I think, the single biggest like thing where anybody around the world who wants to can compete against each other.

00:21:41.794 --> 00:22:07.000
And I mean I don't I don't think I have to tell you or anybody who's done a friday night lights type thing at their affiliate like there's a reason people are laid out on the floor on their back for 10 minutes after an open workout because the intensity that you get in those workouts is just just does not get matched on with your Tuesday 9am class, not because of any other reason.

00:22:07.099 --> 00:22:17.586
Then it's just got a little bit different of a vibe and that is where you can get your athletes to push themselves beyond what they're capable of and what they would do on a daily basis and maybe they learn something.

00:22:17.586 --> 00:22:27.984
That's like, hey, it turns out if you really focus on something or if you really actually just try, like you get yourself over the rings, you get your chin over the bar, you do something.

00:22:27.984 --> 00:22:32.042
You hit that PR lift that you've been seeking for a long time and you thought it would never happen.

00:22:32.042 --> 00:23:08.549
But the stars align, the vibe was right and you hit that big squat, clean or whatever the lift is, and those opportunities don't come around enough to skip over the open, just for you know, for a reason that isn't doesn't have to do with your athletes yeah, and if I, you know in this office with all the fucking shit all over my whiteboards here, um, the open is about a sport and then I go walk 20 feet out onto the rubber mats out there and it's about individual athletes and the community.

00:23:09.632 --> 00:23:13.027
So this is we are talking about misfit affiliate programming.

00:23:13.027 --> 00:23:22.529
Make it about your athletes in your community, like it doesn't need to be about the sport, it does not need to be about the C-suite at CrossFit HQ.

00:23:22.529 --> 00:23:24.451
That wasn't the fucking point to begin with.

00:23:24.451 --> 00:23:33.963
Um, and like I've said, I've said this on a few different podcasts and I don't want to, you know, get into politicizing any of this, but it's not, it's not theirs, it's yours.

00:23:33.963 --> 00:23:39.050
You and your community, or should be able to have a fantastic time digging into this.

00:23:39.471 --> 00:23:39.672
Yeah.

00:23:40.192 --> 00:23:42.756
Yeah, absolutely All right.

00:23:42.756 --> 00:23:58.361
So talked a little bit about the idea of a bias that we've had in previous phases and then what could be sort of in between that with the sports specific, you know we call it the front rack rotation or just, you know, front squats, cleans, heavy split jerk.

00:23:58.361 --> 00:24:23.150
When we get into the gymnastics focus, the cardio day, focus, intensity day, um, gpp lifting day, that's when we get into this rotation Um, and we get into this ode to like the OG style of CrossFit but brought into um, like maybe kind of a cleaned up affiliate situation.

00:24:23.150 --> 00:24:37.455
And one of the things that popped into my head as you were talking is it's like when we are making adaptations to the original dot-com programming, the intention there was not.

00:24:37.455 --> 00:24:39.563
It didn't have anything to do with an affiliate.

00:24:39.563 --> 00:24:47.694
Dot com programming was for self-motivated one, gym memberships that were in your garage.

00:24:47.694 --> 00:24:49.708
That's not who we're writing programming for.

00:24:49.708 --> 00:24:50.582
We're not worried about.

00:24:50.582 --> 00:24:54.852
Am I worried about retention of myself from a free program that I'm following?

00:24:54.852 --> 00:24:55.393
You know what I mean.

00:24:55.393 --> 00:25:15.690
So, like a lot of these changes, it's like this is what we're after and if we got to throw a bone out there every once in a while to get people excited and get them, to get them to stick around, to get our coaches to buy into something larger like this style of programming makes sense, but at the same time, we've always used variance as a guiding principle.

00:25:16.411 --> 00:25:32.705
Um, and when I look at this, it's exciting because, again at the macro level, week to week we have a cardio day, a GPP lifting day, a heavy day, a gymnastics focus day and an intensity day, and that's every single week.

00:25:33.429 --> 00:25:41.250
And that's where we're checking all of these boxes of these different styles of days and styles of programming.

00:25:41.250 --> 00:25:51.268
And then, as we break it down more and more into the micro, it's like, okay, cardio day is once a week, but if our combinations of like is this machine only?

00:25:51.268 --> 00:25:58.974
Is this CrossFit cardio, which would be like wall balls and double unders and burpees and things of that nature, is it long, is it medium, is it short, is it a couplet, is it an AMRAP?

00:25:58.974 --> 00:26:02.944
Is it long, is it medium, is it short, is it a couplet, is it an AMRAP, is it timed?

00:26:02.944 --> 00:26:05.992
That's where we get to again lean on that variance.

00:26:05.992 --> 00:26:20.488
So one of the things that I wanted to do is to maybe we could define things, we could sort of put out there why we would want them weekly, but I did want to go sort of category by category.

00:26:20.488 --> 00:26:24.554
So the very first is this idea of cardio day.

00:26:24.554 --> 00:26:33.294
What comes to mind for you as a programmer and a coach when you hear that Something that everybody can do so flat out.

00:26:33.420 --> 00:26:39.588
It's probably hopefully the most accessible day Most of either most of the year.

00:26:39.588 --> 00:26:45.585
It's like either machine intervals or a combination like CrossFit light.

00:26:45.585 --> 00:26:46.587
I would say like.

00:26:46.587 --> 00:26:50.647
If there was a like, if you were thinking like light on my fucking heart rate, bro yeah.

00:26:50.647 --> 00:26:54.990
Something like that, where it's like low skill weights are light.

00:26:55.230 --> 00:27:08.144
Again, there's still might be some scaling required, but for the most part we we see the most number of RX scores, for example.

00:27:08.144 --> 00:27:14.603
We don't even keep track of RX or scale, but it's one of those days where, for the most part, everybody can participate and the way that you get to the top of the leaderboard is being the fittest person there.

00:27:14.603 --> 00:27:29.140
So cardio day is typically either it's kind of a, it's again something that everybody can do and it also it's the best way that we have to specifically target an athlete's energy system.

00:27:29.140 --> 00:27:43.647
So on a cardio day where it is just bike sprints like, we can target a very specific energy system because we can put athletes in a specific time domain and effort level and again train that energy system.

00:27:44.150 --> 00:27:57.730
If we want to go in that medium or the long time domain, things open up a little bit as far as mixing up what sort of machines we can use, what implements we can use, and then the idea of crossfit cardio you alluded to.

00:27:57.730 --> 00:28:00.201
So we have a handful of movements again.

00:28:00.201 --> 00:28:10.573
Just think like kind of CrossFit light, your burpees, your kettlebell swings, wall balls, fairly low skill, just kind of grunt work type things.

00:28:10.573 --> 00:28:27.019
We see those type of workouts pop up in the open because they're awesome tests of overall fitness where an athlete is not limited by a heavy barbell, a mobility limitation, a high skill movement or capacity to just straight up perform a movement.

00:28:27.019 --> 00:28:33.394
We want athletes to only be encumbered by their own fitness.

00:28:33.394 --> 00:28:54.263
So these days, provide the coach with the opportunity to get everybody kind of participating together, suffering together while doing either the exact same thing or a similar thing, and then, from a programming perspective, we get that ability to manipulate energy systems exactly how we want it, because it's a lot easier to control.

00:28:55.005 --> 00:29:30.026
Um, and you know, once we start throwing muscle ups or thrusters and stuff like that, we have to be a little bit more careful with how we program that to make sure that everybody gets the right workout where things can be challenging and sometimes you have to ask a member to go above and beyond with their time and their schedule is the idea of warming up, which is very much performance-based, and then cooling down, which is very much recovery-based.

00:29:31.188 --> 00:29:40.981
It's not that easy to teach and whiteboard brief and get everybody back to the whiteboard to give their scores and do all of these things.

00:29:41.544 --> 00:29:52.271
And then my mind, as the like, a bit more on the competitive side, from a coaching standpoint, is like I need 30 minutes of dedicated warmup and cool down time.

00:29:52.271 --> 00:29:55.105
That has nothing to do with mobility or any of this other stuff.

00:29:55.105 --> 00:30:25.111
So on these days, being able to show people you know how you can really get your body to a place where it can perform at its best and not feel like I'm maybe warming up in the workout, sort of a thing, hitting your stride at some point, um, and then from that recovery standpoint of of getting athletes again to sort of understand how to cool down, because the cardio day is always going to be a like conditioning only day, um and the.

00:30:25.111 --> 00:30:26.075
We've talked about this.

00:30:26.075 --> 00:30:43.503
I don't know if we've talked about it in the affiliate sense because members I don't know if they don't know or they don't care as much, but the idea of what does actually stomp on your central nervous system and your heart rate being high for a longer period of time is like a number one of.

00:30:43.804 --> 00:30:50.526
That's why you do a 20 minute amrap and you fucking sleep like a baby kind of a situation like a good 20 minute amrap, that kind of deal.

00:30:50.526 --> 00:31:04.036
So, um, if a member is worried about that, uh, and they like to nerd out a little bit that that whole like if I don't pull 100% deadlift today, my central nervous system is not going to get like any action.

00:31:05.121 --> 00:31:07.345
That's not a thing, that is very much, not a thing.

00:31:09.119 --> 00:31:22.054
Gpp lifting day, so this could potentially be lifting only, but in most instances it is a like shorter version of a lift into a conditioning piece.

00:31:22.559 --> 00:31:22.820
Yeah.

00:31:22.820 --> 00:31:26.002
So this, this day was kind of born out of.

00:31:26.002 --> 00:31:44.778
You know, we've, as a, as a, as you know, as the programming company we have gone from, we've adjusted our view on how to best program, especially for the affiliate, because there are a lot more constraints, especially with the time available, logistics, number of athletes, equipment, all that sort of stuff.

00:31:44.778 --> 00:31:51.246
Initially it was like, well, let's try to get two things in one class, right, a lift and a conditioning piece.

00:31:51.246 --> 00:31:54.700
And then it was like this is just, this is too fucking tight.

00:31:54.700 --> 00:32:00.712
We're sacrificing something that we don't want to sacrifice in order to do more work.

00:32:00.712 --> 00:32:04.691
And a lot of people like the idea of seeing multiple things on the whiteboard.

00:32:04.691 --> 00:32:11.645
It's like, yeah, I'm going to do, I'm going to get strong and I'm going to get fit, all in one class and it's like there is a place for that.

00:32:11.645 --> 00:32:14.090
But it's not, it doesn't exist.

00:32:14.090 --> 00:32:22.241
Every single week, the GPP lift, this kind of.

00:32:22.241 --> 00:32:28.101
Basically, instead of having a dedicated day where it's like we're going to, we have to do two things in this class, it effectively became a like hey, what are we missing?

00:32:28.101 --> 00:32:28.784
Sort of day.

00:32:28.784 --> 00:32:32.075
Like GPP day is like what have we not done?

00:32:32.075 --> 00:32:35.708
So we've got a cardio day where we have to go short and fast.

00:32:35.708 --> 00:32:40.343
We also have a lifting day, which is effectively kind of short and fast, and then we got gymnastics.

00:32:40.343 --> 00:32:45.372
So what am I missing in this week to create a well-rounded program?

00:32:46.232 --> 00:33:01.107
Some days it is doing a lift and then a conditioning piece, and some days it's not, and some days it's doing your traditional kind of like one workout within that one hour, but we just kind of pay attention to the movement that get plugged into there.

00:33:01.107 --> 00:33:07.292
So, as an example, we talked about this lifting phase being the front rack sort of thing.

00:33:07.292 --> 00:33:15.809
Well, we've got a week where we want to make sure that athletes get the opportunity to pull a heavy deadlift at some frequency.

00:33:15.809 --> 00:33:24.371
We think about the deadlift, the squat and like pressing movements as things that we have to keep that in the rotation because they have the most opportunity to get athletes stronger.

00:33:24.371 --> 00:33:28.028
So in that week we have a deadlift day.

00:33:28.028 --> 00:33:29.191
That is our lift only day.

00:33:29.191 --> 00:33:31.061
That's the one week in this phase.

00:33:31.061 --> 00:33:32.404
That's not a front rack thing.

00:33:32.404 --> 00:33:39.752
So what we do is take that GPP day and say like, okay, but we're going to make sure we get that front rack work in there somewhere.

00:33:39.752 --> 00:33:41.875
Gpp day and say like, okay, but we're going to make sure we get that front rack work in there somewhere.

00:33:41.875 --> 00:33:43.758
So now we have a heavy front squat inside of a conditioning piece.

00:33:43.758 --> 00:33:45.281
We don't do that very often.

00:33:45.362 --> 00:33:47.548
It's, you know, a lot of times in conditioning pieces.

00:33:47.607 --> 00:33:54.539
We don't want athletes to get slowed down by, say, a overly heavy barbell or an excessively high skill movement or whatnot.

00:33:54.759 --> 00:33:59.105
But there are days where we do that and that GPP day serves that purpose.

00:33:59.325 --> 00:34:11.297
So it just allows us flexibility as programmers to make sure that athletes are getting what we need in the program for it to be well-rounded and varied in a true GPP format.

00:34:11.297 --> 00:34:28.543
But some days there is going to be like, hey, you're going to spend 15 minutes working on a lift with the intention of getting better at the lift, not necessarily going as heavy as possible, and then the conditioning piece that follows is going to be something that doesn't require any extra warmup.

00:34:28.543 --> 00:34:34.505
Maybe we're going to snatch for 15 minutes and then do burpees and snatches in the short conditioning piece.

00:34:34.505 --> 00:34:37.893
So the lift has warmed us up for the conditioning piece.

00:34:37.893 --> 00:34:45.744
It's not going to detract from the conditioning piece, but it provides us with a slightly different format that is also easy to run.

00:34:45.744 --> 00:35:11.753
As a coach, who's responsible for making sure that you program's well-rounded and then also giving athletes kind of a different class feel where it's yeah, some days it is okay to do two different things, as long as they are programmed correctly and then coached well.

00:35:13.059 --> 00:35:24.445
We alluded to the sort of the hierarchy between what matters more, between coaching and programming, and this is a way for us to help you out with that.

00:35:24.445 --> 00:35:46.460
So there's this idea of like I'm thinking you know, we just have gone through our year end survey and when we're looking at it, if you're going to ask, if you're going to run programming like this and you're going to ask members what they think of the programming you will get some feedback of I wish there were more days with a lift and a mechcon, yeah.

00:35:46.460 --> 00:35:54.538
But then you slide on over to them rating your coaching and it's very high um.

00:35:54.538 --> 00:36:25.280
And again, there's like there's a thing where whoever's listening to this podcast that either subscribes to our programming or is thinking about doing it, you are asking us to bring a level of expertise, and that's obviously no different when you walk out into the gym, right, the members might think they want X, Y and Z, but at the end of the day, they're paying a premium price for you to tell them what to do and you get the feedback on a year end survey or something like that because you fucking ask for it, right.

00:36:27.168 --> 00:36:40.695
But I love the idea that we can find a balance between all of this stuff and say we promise we know what we're doing and we've done a ton of iterating and we've done it the way that this is suggesting.

00:36:41.139 --> 00:36:57.983
But at the end of the day we believe that that coaching and class experience is so incredibly important as the entire foundation of what we do at the gym that we need to write the programming to prioritize that and then we can think about the programming sort of afterwards.

00:36:57.983 --> 00:37:14.329
So that's where my mind goes when I think about the idea of like there are two, sometimes three, but almost always two days a week where there's two pieces versus three, that kind of thing, or two pieces versus one in the class.

00:37:14.329 --> 00:37:25.487
And I guarantee you that if you've been writing your own programming and you do in the two days that you will get some feedback on I just don't like change.

00:37:25.487 --> 00:37:32.030
Please let me back squat nine times a week and then if you're asking them how the coaching experience went, that will improve.

00:37:32.030 --> 00:37:34.563
If you are thinking about things like coaches development.

00:37:35.043 --> 00:37:51.561
Yeah, I mean, I think to add on to that, that's an education thing from the coach to membership, from coaches to membership on why is it that we're only doing one piece in class per day?

00:37:51.561 --> 00:37:56.980
Because an athlete is thinking about their experience in a microscope.

00:37:56.980 --> 00:38:03.961
They're like today I want to go into the gym and I want to do these two things and it's like that's fine.

00:38:03.961 --> 00:38:07.309
I understand that you come into a CrossFit gym.

00:38:07.309 --> 00:38:11.005
The purpose is not to get you fitter, like today.

00:38:11.005 --> 00:38:16.320
It's not to do what you want today, it's to like over a long period of time?

00:38:16.380 --> 00:38:17.322
I don't know, Hunter, it's January.

00:38:17.322 --> 00:38:18.666
I would like to.

00:38:18.666 --> 00:38:20.811
Let's go Snap the fingers.

00:38:23.724 --> 00:38:26.811
Yeah, athletes are not paying you to come in and do whatever they want.

00:38:26.811 --> 00:38:35.233
They are paying you for your expertise and they're putting trust in you that your program is going to move the needle for them in the long run.

00:38:35.233 --> 00:38:42.501
And if athletes don't understand that the purpose of CrossFit is that low trajectory to a distant horizon, right, it's the like.

00:38:42.501 --> 00:38:48.706
A little tiny bit of progress every day, because you are coming in, you're being consistent, you're coming to the gym.

00:38:48.706 --> 00:38:52.427
A hundred words of fitness right, you're, you've got the nutrition dialed in.

00:38:52.427 --> 00:38:53.802
We're improving our conditioning.

00:38:53.802 --> 00:38:55.786
We're working on the things that we need to.

00:38:55.786 --> 00:38:58.972
If you can't squat below parallel, we're working on our mobility.

00:38:58.972 --> 00:39:00.923
If your diet sucks, you're improving that.

00:39:00.923 --> 00:39:16.248
And all of those things combined together over a long enough period of time of four to six days per week in the CrossFit gym and then learning and playing new sports outside of the gym that is going to move the needle on your fitness over the long term.

00:39:16.248 --> 00:39:23.644
I'm not here to provide you with what you want every single day, exclusively what you want.

00:39:23.644 --> 00:39:28.483
I'm here to provide you with a well-rounded program that's going to make you fit for life.

00:39:28.483 --> 00:39:34.494
And what that means is some days we're going to squat heavy, some days I'm going to bury you with cardio, and some days we're going to squat heavy.

00:39:34.494 --> 00:39:39.233
Some days I'm going to bury you with cardio, and some days we're going to practice a skill that you might think of as like.

00:39:39.233 --> 00:39:39.994
This is stupid.

00:39:39.994 --> 00:39:43.655
This isn't like I don't want to do this, but we're teaching you something.

00:39:43.655 --> 00:39:48.768
We're developing certain skills that are applicable to your fitness in the long run.

00:39:48.867 --> 00:39:52.034
So, um, don't be as a coach or an owner.

00:39:52.034 --> 00:39:55.021
Don't be.

00:39:55.021 --> 00:39:55.563
You can't be afraid to.

00:39:55.563 --> 00:39:55.804
You have.

00:39:55.804 --> 00:39:56.427
You have to educate your.

00:39:56.427 --> 00:39:57.269
You have to educate your coaches.

00:39:57.269 --> 00:39:59.481
First, you have to communicate like hey, what is it that we're doing here?

00:39:59.481 --> 00:40:06.103
And then filter that down to members like hey, guys, this is the purpose of CrossFit, this is what we're shooting for.

00:40:06.103 --> 00:40:09.431
This is the reason the programming looks like it does.

00:40:09.431 --> 00:40:11.273
This is why some days we do two things, some days we do one thing.

00:40:11.273 --> 00:40:12.813
This is why some days we do two things, some days we do one thing.

00:40:12.813 --> 00:40:15.974
This is why some days, we're only going to lift you're not going to breathe hard.

00:40:15.974 --> 00:40:31.181
And then there's other days where we are going to just you know, make you breathe hard for an extended period of time or make you sprint on a bike, because, in the interest of your overall fitness over a long period of time, this is how we get there and we don't.

00:40:32.242 --> 00:40:37.907
We're crossfit is so different than everything else in terms of what we're like.

00:40:37.907 --> 00:40:42.230
It's not a, it's not like a fitness challenge.

00:40:42.230 --> 00:40:46.092
It's not whatever 75 hard or any of these other things.

00:40:46.092 --> 00:40:55.820
The business model is literally this is a lifestyle for you and we expect you to come here and stay here for a really long period of time.

00:40:56.563 --> 00:41:03.264
Um and when we mix things up and we mix up the modalities and we don't, you know, just hammer you with volume.

00:41:03.264 --> 00:41:08.164
You stay healthy, you get fitter over a longer period of time, your biomarkers improve.

00:41:08.164 --> 00:41:29.429
We're not trying to build something for you where you come in and you go as hard as you possibly can on multiple things for a month or two and then quit because you're burnt out and your body's smart enough to tell you, hey, you should probably stop this shit, or it does it because you pulled your hamstring or you did X, Y or Z and that, like again, that longer time horizon is huge.

00:41:29.429 --> 00:42:20.108
And then the other thing that comes to mind and I definitely don't want to call out any of our customers, but when we get these few and far between, but we get some instances where coaches or owners, whoever's sort of in charge of signing up for the program comes to us and says will you please tell my members, give me the reason to my members, why we are doing this or we're not doing that as often, and it starts to like it's a question that gets asked by the same affiliate owners or coaches three or four different times and it becomes clear that we are selling and it becomes clear that we are selling words on a paper to those specific gyms and not this buy-in of the overall idea.

00:42:20.568 --> 00:42:25.811
And listening to the podcast and furthering your education and culture is top-down.

00:42:25.811 --> 00:42:30.594
So, like you said, it's not just about educating your members, it's your coaches.

00:42:30.594 --> 00:42:44.885
Every single one of your coaches should be able to answer that question and if you're new to all this and we need to help you answer it the first time, we're, we're totally in for that and we provide that as part of the service.

00:42:44.885 --> 00:42:47.992
But, like, over a long enough time horizon, you need to be able to answer those questions.

00:42:48.500 --> 00:42:51.846
Yeah, and that's like to go a step further.

00:42:51.846 --> 00:42:57.021
That's that's what you learned in your L one, that's what's in the level one manual.

00:42:57.021 --> 00:43:09.782
Like we we have we have certain like ways that we program that are, you know, outside of the confines of like the M, the G, the W, in that you know the programming manual, but it's still based on the CrossFit methodology.

00:43:09.782 --> 00:43:20.780
Like we teach CrossFit at our gym on the CrossFit methodology, like we teach CrossFit at our gym, we don't teach, you know, team Misfit, some proprietary blend of herbs and spices.

00:43:20.780 --> 00:43:41.152
Like we have nuance to how we teach things and because we've like developed an understanding of both the CrossFit methodology but also, like human physiology and biomechanics and all that stuff and all the resources and subject matter experts that have been in the CrossFit space for a long period of time.

00:43:41.679 --> 00:43:49.420
But, like, crossfit is that proprietary program you alluded to, like you know other programs.

00:43:49.420 --> 00:43:56.300
It's like the reason CrossFit will continue to like be around for a long period of time is the methodology.

00:43:56.300 --> 00:44:06.650
And it's because, like you, if I go to a commercial fitness a commercial gym, even if I go see a personal trainer, they're going to ask me what my specific goals are.

00:44:06.650 --> 00:44:09.586
And I'm like, unless I have that specific thing.

00:44:09.586 --> 00:44:13.628
What I actually just want is to be generally fit and generally healthy.

00:44:56.039 --> 00:45:11.960
No-transcript baseline, which is having an understanding of what is in the L1 manual, what's in the L2 guide, what's in the articles that CrossFit and Glassman wrote, you know two decades ago, and stuff like that.

00:45:11.960 --> 00:45:22.085
If we don't have an understanding of that, then like that's a that's an education problem and no amount of conversations that I have with you is going to effectively communicate that to your members.

00:45:22.085 --> 00:45:36.045
Like you have to have that understanding, we're happy to help, but like I'm putting this on you coaches, yeah, and, and what you're trying to do when you're helping is not a game of fucking telephone it's not.

00:45:36.206 --> 00:45:46.724
Yeah, yeah, I'm not trying to be the middleman of life, right well, they become the middleman I mean, yeah, I'm not trying to create, yeah we're educating you to be the source, like that's the goal.

00:45:46.724 --> 00:45:55.873
Yeah, so if it's like, what the fuck did he just say to me, say that back, be like I don't fully, I'm not on, i't grasp, I'm not understanding this.

00:45:55.873 --> 00:45:57.478
We have a deeper conversation.

00:45:57.478 --> 00:45:59.103
Can it be a podcast topic, whatever?

00:45:59.103 --> 00:46:00.690
Like that sort of thing.

00:46:00.690 --> 00:46:03.461
You don't want to feel like it's a game of telephone, but the guy said so.

00:46:03.822 --> 00:46:05.364
So it is what it is.

00:46:05.364 --> 00:46:05.947
Listen to them.

00:46:06.867 --> 00:46:22.971
Um, all right, so somewhere between, depending on your hopefully four to six days a week, somewhere between that, um, your 15 to 25% of your programming is going to be heavy day lifting.

00:46:22.971 --> 00:46:23.911
Um.

00:46:23.911 --> 00:46:25.094
I think that's a.

00:46:25.094 --> 00:46:26.661
I think that's a great split.

00:46:26.661 --> 00:46:29.385
We hit the, we hit the.

00:46:29.385 --> 00:46:36.353
You know low rep, high weight, medium rep, medium weight.

00:46:36.353 --> 00:46:38.536
You know low weight, crazy reps.

00:46:38.536 --> 00:46:40.103
We hit all of those different things.

00:46:40.103 --> 00:46:47.347
When it comes to the weightlifting Um and I don't think you need to explain what heavy day is I want you to give me.

00:46:47.347 --> 00:47:05.034
I'm an affiliate owner and I've been the middleman this whole time and I'm coming back to you again Can you give me some tips on heavy day and how to run it and how to sell it, so that I don't so people aren't just like I didn't fucking cash out with a 90 cal sprint at the end, bro yeah.

00:47:05.054 --> 00:47:09.619
Yeah, I mean, I think there's a lot from an education perspective.

00:47:09.619 --> 00:47:16.300
We have to be able to communicate to athletes what the importance of being strong are from a longevity perspective.

00:47:16.300 --> 00:47:35.266
So we know like you might be able to relay this better than I can, but if you've been served any Peter Attia information in the last like year, that man is on a tear of improve your VO2 max and get as strong as you possibly can, and those two things will-.

00:47:35.340 --> 00:47:38.889
Should that link to misfitjamportlandcom or?

00:47:38.949 --> 00:47:39.510
tbisfitcom.

00:47:39.510 --> 00:47:40.461
Yeah to longevity.

00:47:40.461 --> 00:47:45.213
So we can talk about things like improving bone density.

00:47:45.213 --> 00:47:49.967
And then let's think about your membership and who this applies to.

00:47:49.967 --> 00:48:07.505
So if you're over 50 or 60 years old and you fall and break a hip, the odds that you are going to you know what fact I'm trying to get at here, dude, all cause mortality all yes, okay, go for it is absolutely like the.

00:48:07.565 --> 00:48:08.768
the numbers are staggering.

00:48:08.768 --> 00:48:25.184
For essentially, what we need is a level of muscle mass and bone density and maybe downstream, a little bit of mobility, cause you can be fucking jacked to the tits, as they say, and, uh you know, you might still tear something if you fall.

00:48:25.204 --> 00:48:26.867
Yeah, yeah, yeah.

00:48:27.548 --> 00:48:29.813
Um, but the all cause mortality from.

00:48:29.813 --> 00:48:33.650
That is is just absolutely staggering.

00:48:33.650 --> 00:48:38.503
Like, like, just getting your you know your grandmother to do the like.

00:48:38.503 --> 00:48:47.552
You know the air squats to the box, squats to the couch with some dumbbells or something like any of that stuff is is absolutely life-changing.

00:48:47.632 --> 00:49:15.260
So when we, when we take care of this stuff here and, like you, get the members get too wrapped up in Look at Billy over there fucking doing 405 for five in the back squat You're all jumbled in to this fucking point one percent of the population in terms of how strong you are and your muscle mass and your bone density Every single person out in that gym, right.

00:49:15.260 --> 00:49:28.963
So your version of this in terms of creating loading, you know, so that you get the bone density, and then you know manipulating muscle tissue so that you get a little bit stronger that shit is going to happen, I promise you.

00:49:28.963 --> 00:49:29.746
I guarantee you.

00:49:29.746 --> 00:49:40.289
And if you've got a coach like Hunter or Mark or anybody else and you're lollygagging over in the corner on five by five day, it's going to get fixed fairly quickly.

00:49:40.289 --> 00:49:42.422
So that would be one tip that I'd have in there.

00:49:42.523 --> 00:49:43.686
Like this is not.

00:49:43.686 --> 00:49:45.831
I know you think you know what five by five is.

00:49:45.831 --> 00:49:48.304
You don't Like that's not what this is.

00:49:48.304 --> 00:49:49.045
Let's fucking.

00:49:49.045 --> 00:49:53.152
I'm going to turn the music up so loud that you're going to understand what a five by five is.

00:49:53.512 --> 00:49:53.753

Misfit Affiliate Phase 4 - E.337

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