Misfit Affiliates Phase 3

Transcript

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We're all misfits, all right, 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 into another episode of the Misfit Podcast.

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On today's episode, hunter and I will be doing I'm going to be doing a cannonball.

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I don't know if you're more of like a jackknife guy, pencil dive guy.

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I don't know what your move is.

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But while Hunter contemplates his.

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yeah, that's a good question of the day.

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What was your like?

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How'd you enter the pool as an eight-year-old?

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I will be doing a cannonball into the deep end of Misfit Affiliate Phase 3 programming, which starts on Monday, december 2nd.

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You can get signed up in the SugarWad Marketplace, where there's a free trial, or you can get signed up at teammisfitcom.

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Before we do live chat, I just want to sort of announce that I said Misfit Affiliate and I didn't say Team Misfit, and that's because we want to bring all of our programs under the same umbrella and give it the same level of attention and broadcast the program and the coaching methodology and all of these things out to as many people as possible.

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So it doesn't really mean a whole lot for our current subscribers, other than you'll see some logos change.

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If you want to tag us, I want you to tag us at Misfit Athletics on social media.

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Um and oh, one of the one of the bigger things on here is is we're going to try to move you guys into the Misfit Athletics discord as well.

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So we're going to do a private channel on the Misfit Athletics Discord.

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That is something like affiliate coaches or Misfit affiliate coaches, and then we're going to do a channel for your members, which I thought would be a cool idea to be like hey, there are thousands of athletes worldwide following the same program.

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Would it be cool to put them into the same Discord channel?

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And it's a bit of an experiment, we'll see what happens, but I think it's just a cool way to bring the community together and you guys can sort of interact with the misfit athletics community at large.

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But we're still going to have that private channel for coaches that have programming, questions etc.

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So it's really about bringing everything under the same umbrella um and same great programming, coaches, notes, all that stuff.

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Nothing's going to change there.

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All right, what's your dive?

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yeah, it was probably.

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I don't know.

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I'm just the fucking most vanilla person maybe ever, and I was as a kid too.

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So just a nice, nice, smooth, normal dive, oh okay, kind of like this yeah, fucking show.

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Didn't do like the interlocked fingers or like the like.

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The punch was just kind of like one hand over the other.

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Very, yeah, Very bland and vanilla.

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Yeah, there's a.

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There's a odd couple vibe going on here.

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I was a.

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I was a train wreck as a child I was all over the fucking place.

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Yeah, you were a terrorist yeah, um, I would either find a way to splash people or, more likely, would fall going into the pool on the way to attempting to do so.

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Yeah, yeah, just a couple too many fucking apple juices just tipping over into the Mountain Dew.

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Yeah.

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My mom.

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Anytime I bring up my diet as a child.

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If my mom's around, she apologizes to me and everyone around.

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She's just like I didn't know.

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I wouldn't have done it if I knew.

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I basically grew up on Mountain Dew and chicken tenders.

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I had a lot of chicken tenders.

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I wanted a lot of Mountain Dew, but my mom it was like a weekly treat soda.

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Yeah man, a lot of sugar.

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I didn't find out I had celiac disease until I was in my mid-20s.

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That's why I think my hands are so small.

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That's my excuse.

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How else could someone that's six feet tall, 200 pounds, have the?

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Size hands Stunted, your hand growth as a child.

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That's what I think.

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Is there any precedence for that?

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I also grew eight, or?

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nine inches in less than a year.

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That was not normal like yeah, I was tiny.

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Maybe there was one summer where, for some reason, I wasn't having as much gluten.

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That doesn't sound right though your body found the gap, your hands didn't, though hands were, hands were still just, they never caught up.

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Stay tiny, crazy, forever, I wonder I wonder what day in my life my hands stopped growing like yeah, there was one one day that was the largest your hand was ever gonna get fuck and I never knew it yeah, I uh the the best comment of all time.

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It was actually recently because because dave used to make fun of me there was a video of me with my hand on my shoulder and like I think I was a little bit more muscular at the time.

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And it's crazy, it looks like a cartoon hand was put on my shoulder in relation to my body Strong hand.

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But then recently someone said why does it look like that guy's hands have been stung by bees?

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Because I can't see my knuckles?

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Just little nubs, just little swollen nubs trash right now yeah, my thing used to be, though you have to clean and jerk more than me to make fun of my hands yeah which I don't think is probably very much.

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I don't know that.

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I should still say that I'll just call.

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You could probably do it once.

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Yeah, might be the last time you clean and jerk, but that's not the point.

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Yeah, all right.

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Um, that was kind of life chat.

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You got anything going on, hunter?

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I was going to ask you if you watched uh, mike Tyson, jake Paul.

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No, uh, I grew up, uh, a boxing fan, watched a lot of boxing growing up, including like Mike Tyson fights with my old man and then was really into it with my friends in college and I am not okay with the direction that it has gone in the last sport in general the sport in general.

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for sure, I mean the the heavyweights right now are awesome again, which like um, but just the the whole.

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Like why is aney child star fighting a 60 year old man?

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Why is this former nba player being like punched through the earth by an actual professional boxer?

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Like I don't understand.

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I don't understand what's going on there, so I've boycotted all of it.

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I haven't watched a single celebrity boxing match.

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Yeah, I can't say I know any of what you just said from like as far as the sport goes like what it's been trending recently.

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Until I watched, like I watched the replay of it because it was on Netflix, but after it was over it all kind of just felt like it was really just a money grab for basically everybody involved.

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The women's fight before was really fucking good and the girl who won I kind of caught the last couple rounds, but she should not have won she just kept headbutting her opponent.

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She just like leaded with her head, with most of her like like offensive maneuvers and just like that poor woman just had fucking scars all over her face and her eyes, she just kept getting headbutted the whole time I'd say the third headbutts normally like this is over with, kind of a thing.

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Yeah, the referee likes, told her a couple of times and then, like, no point deductions.

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It seemed like now I think she got one, a one round had a point deduction and commentators, fans, basically everybody was like when they announced that she won was like that is ridiculous.

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And then the tyson, jake paul, I think they are on.

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A lot of people, a lot of my friends, messaged me about this because they know that I like boxing and I was like, yeah, that's, this is not boxing.

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But two days before, tyson was training and had to have someone take his shirt off for him, it's like he can't lift his arms.

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Like yeah, he's a 60 year old man who, like, used to be a coke head that got like punched, like to towards being brain dead.

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Like yeah, I don't like it.

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but I mean, like you could tell that jake paul did not like the clips that I saw, like he didn't try to beat him up or anything like that.

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Yeah.

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Um, and he did the whole thing where he was like bowing to him.

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He basically gave the guy $20 million.

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So like I kind of get it, Um, but I'm not gonna, I'm not going to be one of the people that's participating in giving jake paul 40 million dollars?

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I don't know I think he'll play it smart, but like I like sort of joked that him getting knocked out would unite the country.

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Finally, I don't think anyone didn't want him to get knocked out.

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Yeah, like every single person wanted to see him like flat on his back, so maybe one day we'll see that maybe him and connor will fight, connor will knock him out or something.

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But that'd be sick.

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Yeah, I was.

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Uh, yeah, it wasn't a great, wasn't super entertaining.

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It was kind of it was cool to see mike tyson in the ring.

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Like they, they blew that up and people were like very excited that that was a thing.

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And he actually, like for the first couple rounds, like moved pretty quickly, like you don't really kind of notice that as like a kid, or like when you're watching like how quickly these guys like move, especially boxers, but he still moved super quick, wasn't that?

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that was that was about it, given that he's 60 years old, but also, given that he's 60 years old, that sure he was moving.

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So I mean hell, he was the the most powerful puncher to ever live.

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And give him a little androgen, he's probably going to be able to throw a couple of punches for a round or two right, yeah.

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Yeah, I know people have seen the clips, but watching him during his heyday before it all came tumbling down was, oh my God something to behold.

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Yeah, it actually made me want to, because he was so small looking in the ring.

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He was so small looking compared to the other heavyweights, it was crazy.

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He's just a fucking cylinder.

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He didn't make any sense that that man could go fight this other man and then the second the fight started it's like a giant was terrified of this little guy.

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And then you don't know why.

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Yeah, that was funny.

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They showed the stats.

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Like jake paul's like six six, six two, maybe six one, six two, something like that, and they're both, and he's like 510.

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They're both sitting at like 228, like I mean some of those heavyweights dude back in the day, just massive humans.

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Tyson's this little dude, but you can knock your head off of your body, so you better stay away.

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Yep.

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All right.

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That's all I got.

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Misfit Affiliate Phase 3.

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Oh yeah, I don't know if you did this on purpose.

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You sent me the notes.

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Definitely, you put the creme de la creme at the top.

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You put the greatest sets and reps of the greatest movement of all time at the top, and I want to try to explain this in a way.

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We're going to use you as an example.

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Okay, so what would a?

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heavy 5x5 be for you, my like.

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What would a heavy five by five be for you?

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Um?

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My like three 15, three 35.

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Yeah, Three three 15 is like kind of my metric for like any given day.

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If I could go in and do five by five at three 15 with like, I'm going to need like four, maybe five minutes of rest.

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But if I can do that like, I'm feeling pretty good about my, my current strength level.

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So I've done more, but that's probably a standard three by three, a good three by three day.

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What would the way?

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three, 16?

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No uh.

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I started to type it because I'm on a calculator right now and I'm like wait a minute, that's not real.

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It's probably like 355.

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Okay, maybe 365 would be a very good day, yeah.

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All right.

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So I want to use this as an example to talk about, like at the affiliate level.

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One thing that we've come around to and we actually had a coach's meeting the other day where we were talking about this is just less is more, a five by five back squat just is what it is and it works the way that it works, and I think it's important for coaches to have a deeper understanding of things but then not to overdo it in terms of the explanation of that thing.

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But sometimes you just have those more cerebral members or members of your coaching staff that you're trying to educate on this thing, and we did a podcast recently that actually hasn't come out yet probably come out next week where we talked about how to get stronger, and one of the things that we got into was neuromuscular adaptation versus going in and actually getting more jacked.

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So when we look at the numbers for Hunter's three by three, three by three is a very, very good neuromuscular.

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I am going to get myself closer to a higher one rep max.

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I'm going to get faster.

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I'm going to light up my to a higher one rep max.

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I'm going to get faster.

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I'm going to light up my central nervous system.

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But Hunter would be lifting 3,195 pounds in that three by three session.

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Now we go to the five by five and it's 7,875 pounds.

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But five by five can be done at the kind of weight where you get neuromuscular adaptation.

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But you're also not going to not get better at lifting the weight more consistently for more reps, which translates to CrossFit when you're lifting 8000 pounds.

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You know, what I mean.

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Venn diagram of like I can get bigger muscles, I can get my one rep max to go up and I can have like some real transfer over to the world that we're normally in of couplets and triplets.

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Yeah, I think it's.

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The five by five is the GPP of a, you know, like a traditional lifting session.

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It's like, and specifically when it comes to the slow lifts, the deadlift, you might that, might that might look more like a three by five, um, but five by five, especially with the back squat, I think that really blends the what you're saying kind of the top end strength, uh, type thing.

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But for for crossfitters too, and especially at you know, with at the affiliate level, it a three by three requires a certain level of skill, I think as well, um, as far as like how to execute that you need to, and and there's way less room for error with heavier loading and you know, that, that sort of loading and the uh that small, you don't go heavy, and then like that, yeah, and you need, and you need a three by three, by three for someone especially kind of without the knowledge.

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It's like maybe the first set's too easy and then you only get it's.

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It's like a.

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It's almost like finding a training three rep max and I've had you have to talk, I have to talk to athletes about that a lot too.

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It's like, hey, this is not a.

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You know, we did the five by one deadlift earlier this week and I it was like the floor is kind of 85% of your one rep max and even that might be a little bit low for a true strength adaptation.

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With only one rep at a time, your first set's kind of easy, the second set's a little bit heavier and then you find your groove by the time it's set three, and now we're doing three by one essentially.

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And it's the same thing with the, you know, a really heavy lifting session or a five by five, where it's like, hey, we want all five of these sets to slot into a similar kind of difficulty level.

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It might be a little bit of deviation from set to set, but like we want, want, if you want the most bang for your buck, like we want five pretty challenging sets.

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Um, and we even talked a little bit about the strength thing.

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As far as like that kind of ideal percentage that blends speed with good positioning for the purpose of strength development and for the most part, that five by five session can really do that for you.

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So I'm going to put you on the spot a little bit.

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What is the narrative to the class?

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You're in front of a class less is more, but this is a very powerful thing.

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It's the only thing you're going to be doing in class.

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In a lot of instances and we've joked in the past about you, take a class where there's two things.

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Say, it's your competitor's class or whatever, and athlete A gets done five by five and it takes them 45 minutes and they're in a pile of themselves.

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And athlete B does what look like air squats and takes 90 seconds of rest in between and wants to know what everyone's complaining about and is ready for the Metcon.

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Um, so what is the?

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How do you sell that in front of a class of like, hey, like.

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This should be really fucking hard and we or at least trend towards being really hard by the end of the phase.

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Are you in there.

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You specifically the back squat or kind of more, just a general heavy day where it's the only thing.

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Coaches are listening to this podcast and it's like don't bore them to death, but like sell me on this.

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Why is this so magical?

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It's five sets of five.

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Yeah, I mean I, sometimes I'll, I like to communicate.

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I mean one.

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I think our, our members now have a good understanding of why we do just the one piece when it comes to a heavy day.

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And I think the communication is like hey, all five of these sets, especially once you know, week one is a test, and then a little bit of a couple additional sets of five just to get some volume.

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But week two, when we do that first, five by five, it's I, I, sometimes I'll communicate as far as like how each rep should feel.

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It's like rep one, you feel like a god.

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Rep two, it's like we're still in it.

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Rep three is where things start to get challenging.

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Reps four and five, uh, especially in those later sets, are like hey, we're, we're doing everything we can to to be tight and to to hit our depth and to maintain some semblance of speed.

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If you're up and down super fast, you're just not going to get the adaptation that we want.

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And the other side of it is like, hey, if you're ready to go for your next set two minutes later, that's a good litmus test for that.

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That first set was not heavy enough, um, and newer athletes are going to have to experiment a little bit and kind of find what that heavy set truly is.

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But uh, the narrative is like this this should be like you should be sore, like you are gonna feel beat up after this session.

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Um, and it's also happens to be like probably arguably the best thing that we do all year to purely build like foundational strength.

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Um, yeah, absolutely.

00:19:30.067 --> 00:19:30.849
And it's the only.

00:19:30.849 --> 00:19:35.387
It's the only time of year that the only it you know previous.

00:19:35.387 --> 00:19:38.865
If you've been following for a little while, you'll find that you know this phase.

00:19:38.865 --> 00:19:42.500
In one week it's deadlift and that's just a lifting session.

00:19:42.500 --> 00:19:44.192
It's just the only thing you do in class.

00:19:44.192 --> 00:19:54.515
The next week you're going to see the deadlift in a metcon and you're going to go back and forth like that and you'll you will get a different lift in that heavy day spot.

00:19:54.515 --> 00:19:57.221
Maybe you'll split jerk really heavy in a session.

00:19:57.221 --> 00:20:09.153
Whatever this phase, the only lift, only days that happen for these seven weeks, are that five by five back squat, just because of how, how one effective it is at building strength.

00:20:09.153 --> 00:20:12.710
But two, it also just translates really well to the rest of CrossFit.

00:20:12.710 --> 00:20:15.709
Like the legs feed the wolves should be the.

00:20:15.709 --> 00:20:21.640
You know the CrossFit slogan as well as you know the miracle on ice one.

00:20:21.779 --> 00:20:24.409
So yeah, and the.

00:20:24.409 --> 00:20:27.663
I think you set the tone too, so so you alluded to it.

00:20:27.663 --> 00:20:42.069
This this is the only time in the entire year on our affiliate programming we're going to do the same lift in, the same sets and reps, like once a week every single week and I think we set the tone really well with testing the five rep max to begin.

00:20:42.069 --> 00:20:44.047
So you just get an idea of what this, if you truly push it.

00:20:44.067 --> 00:21:02.785
Just get an idea of what this, if you truly push it, you get an idea of what these sets are supposed to feel like yeah, yep, yeah, I like, I like finding that baseline and then like every week, every week, these you know kind of starting percentage is going to increase and and like I don't know every.

00:21:02.785 --> 00:21:17.171
I mean you can speak to it too, like if there's no easy week in that, five by five the first week it feels you know it's, it's on it, it's obviously the lightest it's going to be but it's still conditioned for hard.

00:21:17.380 --> 00:21:18.545
You're not conditioned for it.

00:21:18.545 --> 00:21:20.186
You're still going to be a little bit sore.

00:21:20.186 --> 00:21:31.700
Maybe in following weeks you're not quite as sore in the day or two afterward, but you're still going up in weight and there's just a level of conditioning that you kind of develop.

00:21:31.700 --> 00:21:45.512
But, man, it is a highly effective strength building protocol that we're excited about and, members, it's probably the only staple that's held on for quite as long as it has.

00:21:45.512 --> 00:21:49.751
As far as like hey, there's gotta be a five by five phase in here somewhere.

00:21:50.340 --> 00:22:10.794
Yeah, I've given in almost fully to the meathead gods on the ebbs and flows of a strength cycle, cause, like you get into this new thing and you have a day where the fives or the fours or the threes, whatever it is, they just don't feel good and, if you like, try to force the issue and it's like why doesn't this feel good?

00:22:10.794 --> 00:22:11.942
Why am I not stronger?

00:22:11.942 --> 00:22:12.484
Et cetera.

00:22:12.484 --> 00:22:21.289
You might not come around to that day where it's significantly heavier than when you started and it feels way easier than when it was lighter.

00:22:21.289 --> 00:22:33.619
So like I just wonder, and I don't know when it's going to happen, but some days I go out there and you grab that barbell and it's just flying at a heavier weight and you're like there we go, there it is, yeah, feels better.

00:22:33.619 --> 00:22:35.326
Those are the days you got to capitalize on.

00:22:35.326 --> 00:22:36.490
Oh, yeah, yeah for sure.

00:22:37.041 --> 00:22:47.001
I like the other thing not to spend the whole.

00:22:47.001 --> 00:22:47.944
Oh, yeah, come on, we could, but um, it's like I.

00:22:47.944 --> 00:22:53.343
The other thing I like about the sets of five is like, again, compare that to three by three, for example, like you could, you would again with something like three sets of three.

00:22:53.343 --> 00:23:01.628
You have to have a certain loading on the bar, like there is a threshold at which, like, oh, that that's actually way too light to get.

00:23:01.669 --> 00:23:18.196
An adaptation needs to be heavy, and there are some days where you just don't fucking have that juice and it might be heavy relative to the day, but you might not be able to hit the percentage, the numbers that you're, you know, in theory, supposed to hit on a session like that with a five by five.

00:23:18.196 --> 00:23:48.034
I find that, like you might, it might be the difference just between a little extra warm-up or maybe an extra warm-up set or two, but for the most part people can get to the weight that they need to, and it's not really until maybe the last week or two where it's like, hey, I actually just like I feel as good as I'm going to for a lifting session and the weight is just too heavy and it's like, great, that's fine, maybe we're repeating some sets from the previous week, because you can't linearly progress every week forever.

00:23:48.034 --> 00:23:53.492
Maybe you can if you get some small enough plates and some clips on there.

00:23:53.599 --> 00:23:59.731
What's the old thing where you have your kid pick up the baby cow and bring them up the hill every day?

00:23:59.932 --> 00:24:02.487
Yeah, Like the linear progression of the cow.

00:24:02.487 --> 00:24:05.228
The cow just weighs, or whatever animal it is.

00:24:05.721 --> 00:24:10.069
It's like, yeah, when your kid's 18, he's going to be able to carry a thousand pound cow up hill.

00:24:10.550 --> 00:24:12.782
Yeah, yeah, there, there is a, there's a.

00:24:12.782 --> 00:24:17.492
It does taper off a little bit, but yeah, a little bit of a taper All right.

00:24:17.921 --> 00:24:36.529
Moving on to the gymnastics bias, this is this is another fun one to talk about because, at surface level, this is an affiliate program and our gymnastics bias is the muscle up in the wall walk and it's like, yeah, hey, you know, we can get into how to scale.

00:24:36.529 --> 00:24:38.880
That's going to be a really important conversation.

00:24:38.880 --> 00:24:40.807
It's like, hey, this is an affiliate program.

00:24:40.807 --> 00:24:48.534
But when we go back and I look at our you know season structure and our like how we've gotten here?

00:24:49.259 --> 00:25:07.744
strict pull-up, strict handstand push-up, traditional gymnastics, kipping pull-up push-up toe-to-bar and handstand walk pull-ups, bar muscle-ups, chest-to-bar and handstand walk pull-ups, bar muscle-ups, chest-to-bar what we call bar pull and handstand push-up.

00:25:07.744 --> 00:25:10.875
Now we are being a bit more dynamic and a bit more high skilled with something like the muscle-up and the wall walk.

00:25:10.875 --> 00:25:13.481
So this is a kind of a long time coming.

00:25:13.481 --> 00:25:16.169
To get here and again.

00:25:16.169 --> 00:25:17.711
I don't want to miss it, so don't let me.

00:25:17.711 --> 00:25:21.343
But to get here and again.

00:25:21.343 --> 00:25:22.605
I don't want to miss it, so don't let me.

00:25:22.605 --> 00:25:23.769
But in terms of talking people through how to scale.

00:25:23.769 --> 00:25:36.146
But it's cool to take athletes through that world and to understand how to control their body, develop the strength, develop the body awareness, if you're really taking the time to do the skill warmups and all that stuff.

00:25:36.146 --> 00:25:37.210
So I just it's.

00:25:37.210 --> 00:25:46.243
It's fun to for me as an observer out on the floor to arrive at this point after our athletes have done so much work to get there.

00:25:46.885 --> 00:25:49.055
Yeah, and I think the for the muscle up.

00:25:49.055 --> 00:26:09.904
In a lot of ways, especially at the affiliate level, part of the barrier to entry isn't as much the athlete as it is the coach and the coach's proficiency with providing effective like progressions for athletes of all ability levels and like the ability to teach, see and correct athletes who have muscle ups.

00:26:09.904 --> 00:26:14.602
Maybe they still need to, they've got some kinks to work out with them to make them more efficient or whatever.

00:26:14.602 --> 00:26:27.195
But um, I I think, like for the most part I think, if you asked an affiliate athlete like, hey, if I could teach you, if I could give you a killer progression and teach you how to do a muscle up, would you be interested in doing it?

00:26:27.195 --> 00:26:36.295
Or even if it's like you know getting, would you be interested in doing a low ring banded muscle up if I could teach you how to do it and give you confidence that it would be beneficial.

00:26:36.295 --> 00:26:44.970
I think most athletes would be like, yeah, fuck, yeah, like a lot of people would be, are like that's a bucket list kind of movement sort of thing to to get over the rings.

00:26:44.970 --> 00:27:05.095
For other athletes, you know they're like, yeah, if I can, if I can get a similar feel as far as like this, this kind of high skill movement, then absolutely and I think that's where the rubber meets the road is the coach having the ability to teach and teach a wide variety of skill levels within one class.

00:27:05.215 --> 00:27:10.952
I think that's where maybe part of the reason you don't see it at the affiliate level quite as often.

00:27:10.952 --> 00:27:14.948
And, to be clear, we're not like muscle-ups aren't in the program weekly.

00:27:14.948 --> 00:27:18.965
It's actually not all that frequently that they're in there.

00:27:18.965 --> 00:27:29.007
It's not because they're not useful, it's just like you're going to, I'm going to get, I'm going to give you more wall balls than I am muscle ups, just because of what we're after from a fitness perspective.

00:27:29.007 --> 00:27:41.335
But uh, I think a lot of that has to do with the barrier to entry from a coaching perspective Um, coaching perspective than it does from, like, an athlete's desire to progress toward a muscle up.

00:27:48.799 --> 00:28:10.349
Yeah, I agree, my progression personally as a coach has gone from like you really had to be good at observing human movement within CrossFit itself at first, because a lot of stuff was not necessarily new, but the way that we did it was new because we were asking for maybe a higher amount of sets and or reps with your heart rate at God knows what right.

00:28:10.349 --> 00:28:15.865
So it's just a totally different world and we're not being judged on how pretty this is.

00:28:15.865 --> 00:28:19.800
It's can you get from point A to point B, get the work done, that sort of thing.

00:28:19.800 --> 00:28:22.528
So that was where everything started.

00:28:22.528 --> 00:28:40.801
But then when you're working with someone to have those progressions that you talked about, so that we can identify where it goes wrong and have them back up a step to prove to themselves, I've got checkpoint one and two and three and four, and five is the one that's off.

00:28:40.801 --> 00:28:51.406
So let's clean up one, two, three, four, make sure those feel good and know exactly what we need to do next to be able to identify ways to do that and then ways to actually communicate that to an athlete.

00:28:51.807 --> 00:28:53.073
I think is incredibly important.

00:28:53.073 --> 00:29:07.776
So, like it's not always the easiest thing in the world to be out there as a coach, when you're trying to teach C-Correct, you know all the way around the room and grab your iPhone and be like, hey, we're going to video this and we're going to sort of check in on your positions and all of that.

00:29:07.776 --> 00:29:15.394
So you need to have those progressions down pat to be able to teach them to a group.

00:29:15.394 --> 00:29:32.717
Like we got to be able to go through these as a group and it's like, hey, if this feels off, we're going to back up here and it's just a totally different world and, I think, a more elevated progression than like I don't think it's very hard for me to fix your muscle up If I'm your remote coach and we get to work on it all the time.

00:29:33.159 --> 00:29:43.554
I think it's incredible when an affiliate coach can deliver that information and progression and thought process to a group while they're herding cats and dealing with all that.

00:29:44.193 --> 00:30:01.946
Yeah, yeah, and I think the one technique that I would suggest coaches use or experiment with is the you've probably heard the drop the kids off at the bus type progression, where we start with something easy.

00:30:01.946 --> 00:30:06.464
The nice the nice thing is, too is it builds in scaling options for those athletes.

00:30:06.464 --> 00:30:19.994
So if you have a, you know, a three or four step progression where 100 of the class can do step one, 80 of the class can do step two, 70 can do step three, and then we're down to.

00:30:19.994 --> 00:30:30.051
You know, maybe, only maybe, once we get to the actual rings it's only 10 or 20% of the class, but you have effectively provided everybody up to that point with something useful.

00:30:30.299 --> 00:30:38.145
We know we we've got rings that are suspended from the pull-up bands that 100% of all members can do, and it also happens to be.

00:30:38.145 --> 00:30:39.088
It's a good.

00:30:39.088 --> 00:31:02.450
It's good for athletes who are maybe on the more deconditioned side because they're still getting a pull and a push, and for athletes who have muscle ups, like if you're taking athletes who are proficient with muscle ups through this progression, you're also warming them up really, really well and are able to check in with, like, some positions in a less dynamic setting before they hop up onto the rings and sling themselves over it.

00:31:02.450 --> 00:31:22.393
So, um, having a progression, having a progression with, you know, three to five steps in it, um, it can be, can be really useful for basically everybody, whether it's somebody who's in no danger of getting over the rings all the way to somebody who's, like you know, pushes sets of five or seven or even 10 at the affiliate level.

00:31:23.340 --> 00:31:36.067
It's also important to me, whenever I get the opportunity, to let athletes know that no one is too good for those progressions because, again, who knows what we're going to be asking for and what state you're going to be in?

00:31:36.067 --> 00:31:44.785
Like, honestly, I'm not even being facetious Like good for you that you've gotten to the point where, during a warmup, you can show off with three or four muscle ups.

00:31:44.785 --> 00:31:45.346
That's awesome.

00:31:45.346 --> 00:31:52.423
But we all know what happens in so many instances when we ask you to row and do muscle ups, like that sort of thing.

00:31:52.423 --> 00:32:14.077
And at training camps you'll see, like everyone through, like the type of like muscle up or toe to bar or butterfly, pull up progression and warm up that I would to a CrossFit beginner Because the fundamentals are so incredibly important for skill transfer, and you see the eyes roll.

00:32:14.077 --> 00:32:21.424
You see someone half-ass, one of them, and normally I can point across the room and say caroline spencer.

00:32:21.444 --> 00:32:25.574
Multiple time crossfit games athlete stood on podiums at semi-finals.

00:32:25.574 --> 00:32:29.471
She does this as a warm-up to remind herself to do x, y and z.

00:32:29.471 --> 00:32:34.962
So like she's want, like muscle endurance, one of the best in the entire world at it.

00:32:34.962 --> 00:32:35.743
She.

00:32:35.743 --> 00:32:39.249
One of the reasons is because she's not too good for this type of progression.

00:32:39.910 --> 00:32:48.349
Um so when you are working through these types of things in your class that teach C correct that that applies across the board.

00:32:48.349 --> 00:32:56.000
It's not just like you've dropped these people off and now, like your, your better athletes are off in the corner doing their own thing.

00:32:56.000 --> 00:32:59.682
I guarantee that, like you, can work with them and help them fix that.

00:33:00.384 --> 00:33:00.624
Yep.

00:33:02.007 --> 00:33:02.867
Uh, the wall walk.

00:33:02.867 --> 00:33:15.253
Um, I want to credit, uh, the great Evan Chapman's for me figuring out how to help people at the affiliate level with their wall walks.

00:33:16.102 --> 00:33:17.589
Um, I'm going to tell a little story.

00:33:17.730 --> 00:33:25.922
I'm going to tell a little story, um, and I think, uh, a lot of listeners have either heard it before or witnessed it before.

00:33:25.922 --> 00:33:30.771
So you're doing your wall walks maybe one or two, feel fantastic.

00:33:30.771 --> 00:33:40.303
And then you get to a point where your wall walk gets you mess for some reason, six inches away from the tape and it's like, well, I'm done.

00:33:40.303 --> 00:33:52.211
And then you have to do one inch with the left arm, one inch with the right arm, one inch with the left arm and you shimmy your way to the wall and it's like this shouldn't be that hard.

00:33:52.211 --> 00:33:57.086
Finishing a handstand, getting into my nose and toes, whatever, should not be this challenging.

00:33:57.086 --> 00:33:59.361
Um, and then you're really in trouble.

00:33:59.361 --> 00:34:05.373
Um, that little shimmy, shimmy, shimmy work at the end will fry anybody.

00:34:05.373 --> 00:34:09.606
Like mid to upper back, lights up shoulders, light up Like.

00:34:09.606 --> 00:34:11.630
It's not fun, no one likes it.

00:34:12.251 --> 00:34:37.507
Now, the way that I like to teach this is to get athletes into like a top of push-up plank and have them move their arm around, reach forward, reach to the side, reach back, and just talk them through, like when my arms are perpendicular to my body, a lot of access to range of motion, like I can move my arm around and as I'm working my way up the wall.

00:34:37.507 --> 00:35:16.786
If I can get really good at using the access when I have it, when I'm not fully overhead or close to fully overhead, then we can get into the situation where you can teach almost all the people in your class to do the three, four or five step version of the wall walk, where they're really sweeping and go, you know, go out around if you need to, but they're really moving the hands back and then over the course of the phase they're going to be a bunch of opportunities to practice this outside of a conditioning piece and then it's going to be put back into a conditioning piece and that's how we can check in on the movement.

00:35:16.786 --> 00:35:18.911
Hey, how are the steps going?

00:35:18.911 --> 00:35:21.005
Are we still nailing them every single?

00:35:21.005 --> 00:35:26.853
You know, every time you go to do one, it's four steps in, four steps out, that sort of deal, and then, okay, they're under fatigue.

00:35:26.914 --> 00:35:38.934
I got half of them done the right way, or three quarters of them done the right way, um, but you guys are going to have an opportunity early on in the phase to teach people not to do the shimmy Um, and it can be life-changing.

00:35:38.934 --> 00:35:45.021
I'll like definitely something that's that's worth putting out there and for people who like wall walks try it.

00:35:45.021 --> 00:35:52.605
Put yourself in those shoes, do your wall walk and stop a foot away from the line and then slowly it sucks.

00:35:53.445 --> 00:35:56.351
Like it's not fun at all.

00:35:56.530 --> 00:35:59.054
Any other notes on the muscle up or wall walk?

00:36:00.061 --> 00:36:06.746
No, I think, like for it's just kind of remember for coaches, hey, we're always going to provide a scaling option for that sort of thing.

00:36:06.746 --> 00:36:11.092
I understand that there are plenty of affiliates out there who don't you know who maybe.

00:36:11.092 --> 00:36:15.280
Maybe they have zero athletes with the ring muscle ups, and that's not to say that we want.

00:36:15.280 --> 00:36:18.023
We want that athlete progressing toward it.

00:36:18.023 --> 00:36:45.536
Ok, just as a as a representation of attaining more fitness, more skills, more you know that skill acquisition is, is a valuable aspect of of the training that we do, whether it's, you know, maybe it's a coordination thing that's preventing an athlete from from getting up and over the rings, or, like any gymnastics, always provide an avenue for a coach to talk to an athlete about things like mobility, about things like nutrition.

00:36:45.936 --> 00:36:46.842
Uh, that's a huge one.

00:36:46.842 --> 00:36:48.586
It's like you want to get over the rings.

00:36:48.586 --> 00:36:52.123
It's like, well, like we, you absolutely can.

00:36:52.123 --> 00:36:56.253
There needs to be 30 fewer pounds of you, and that it's like that's.

00:36:56.253 --> 00:37:01.766
You know it might sound comical and that's fine, because I can say that on this podcast.

00:37:01.766 --> 00:37:08.288
I probably wouldn't say that to a, a human I might strength on the body weight ratio needs to improve body weight ratio.

00:37:08.307 --> 00:37:27.248
That's my, that's my, that's my term for like let's uh, let's go with a salad today instead um yeah, but yeah, I think that you know gymnastics provide, have a lot of, bring together a lot of elements of fitness that can be uh that a coach can use to address like, hey, we need a little bit more strength.

00:37:27.248 --> 00:37:30.742
Good, let's focus on the basics, the strict pull-ups and pushups.

00:37:30.742 --> 00:37:33.992
We need more access to our shoulder range of motion.

00:37:33.992 --> 00:37:39.108
Like, let's do some dead hangs, let's work on it, let's hang out on the lacrosse ball for a few minutes.

00:37:39.108 --> 00:37:43.302
You got all those other things, but you're carrying around a little bit too much body mass.

00:37:43.422 --> 00:38:19.429
Let's let's talk about macros and and use that as an avenue to to help an athlete improve all right, talk to me about the gpp lifting day so, yeah, once, once per week, we have a gpp lifting session where we basically say you have 15 minutes to build to a heavy set of three bench presses, for example, a heavy squat, snatch, a, you know some, something along those lines, basically a, a tip, it's almost always a 15 minute window, um, and this is kind of our opportunity to practice a lift.

00:38:19.639 --> 00:38:48.248
We have certain lifts that we kind of set aside as GPP lifts, just meaning that, hey, we can actually get an adaptation whether it's an actual strength adaptation or, more likely, kind of a skill acquisition adaptation within a lifting session, because ultimately, 15 minutes isn't quite long enough to truly accumulate enough volume at a loading that's going to elicit a true strength stimulus.

00:38:48.739 --> 00:38:59.146
But we can take the time to really practice a lift, spend some time getting better at it and then still have a little bit of time in class for a short burner of a metcon to finish.

00:38:59.146 --> 00:39:06.438
So this phase, we there's a little bit more focus on um, I don't know like it.

00:39:06.438 --> 00:39:10.168
We you're just going to see the snatch and the clean pop up a little bit more here.

00:39:10.168 --> 00:39:26.358
It's not going to be every single week, um, part of that is because we we have to make sure that the back squat we're not squatting five days a week, that sort of deal but you're going to see some of the Olympic lifts popping up just a little bit more frequently.

00:39:26.358 --> 00:39:37.141
But ultimately the GPP day is the opportunity to practice a lift that maybe requires more skill than just brute strength.

00:39:38.262 --> 00:39:45.670
Yeah, when I scroll down through here, the two things that come to mind on the GPP lifting day are definitely neuromuscular adaptation.

00:39:45.670 --> 00:40:06.413
A lot of them are in sort of that higher end, but then skill is such a huge part of it, like the way that you move, and I think you get an opportunity on those days as a coach to take them through, um, maybe even some of the skill transfer ideas Um you know, you see the the back squat.

00:40:06.793 --> 00:40:14.744
How does the way that you move in your five by five back squat translate to your hang squat clean, or your heavy set of five overhead squat, like that kind of thing?

00:40:14.744 --> 00:40:27.304
Um, and anytime you're combining those concepts, um, there's going to be a lot of of adaptation going on behind the scenes, you know, in the human body, which is really cool.

00:40:27.304 --> 00:40:36.273
So like it's not just the neuromuscular, like hey, we're going to be able to lift heavier, it's also that like coordination and skill and stability piece.

00:40:36.273 --> 00:40:42.726
So, um, yeah, I don't, I don't know that you ever really have to sell lifting very hard to your members.

00:40:43.429 --> 00:40:57.123
Um, but a lot of really good stuff goes on, I think the way that it gets communicated is important when we talk about the five by five day, it's like, hey, we are going heavy and the goal is, you know, the goal is to get a strength adaptation here.

00:40:57.123 --> 00:40:59.070
Because we're, because we're going heavy.

00:40:59.621 --> 00:41:02.409
For the GPP day, it's like hey, 15 minutes.

00:41:02.409 --> 00:41:05.829
I usually tell my class at the whiteboard like, hey, 15 minutes.

00:41:05.829 --> 00:41:11.829
For example, let's say Thursday the 5th is the first GPP day.

00:41:11.829 --> 00:41:19.961
In 15 minutes, build to a heavy set of three bench presses, heavy set of three bench presses.

00:41:19.961 --> 00:41:24.630
I'm saying, hey, 15 minutes is probably not enough time for you to build, to warm up and build to a truly legitimate three rep max bench press.

00:41:24.630 --> 00:41:28.969
Nor is that necessarily like what we're after.

00:41:29.289 --> 00:41:34.023
Instead, what I like to do is like hey, I want you to do a set of three at for me.

00:41:34.083 --> 00:41:36.467
Like, hey, I'm going to do a set of three at 135.

00:41:36.487 --> 00:41:51.403
I'm going to let my partner go, then I'm going to slap on tens, I'm going gonna do a set of three at 135, I'm gonna let my partner go, then I'm gonna slap on tens, I'm gonna do a set of three at 155, then 165, 175, and you can actually build a decent bit of volume in the lift and that allows the athlete to practice more because they're getting more sets and reps.

00:41:51.403 --> 00:42:14.172
Think about that with like a, with an overhead squat or a split jerk, something like that, where it's like, hey, 15 minutes, I actually want you to accumulate a lot of practice reps, because ultimately, the goal here is more along the lines of let's get technically better at this lift and to do that we just we want to give more opportunities to do it, we want more sets, we want more reps.

00:42:14.172 --> 00:42:21.722
The loading is way less relevant, um, but, and then we can finish the class with a quick conditioning piece.

00:42:21.722 --> 00:42:29.164
So I think it's just really all about how the coach communicates what the purpose of that day and that lifting session is.

00:42:30.409 --> 00:42:43.469
So I would say this is pretty close to, if I look at this in order of things that I like, to things that I don't like as an athlete, in terms of the notes you sent me, you and me both, man yeah.

00:42:43.469 --> 00:42:46.960
Yours is different, though, with the rowing.

00:42:46.960 --> 00:42:50.998
Like, you're a pretty good rower, you just like hate it because it hurts.

00:42:51.038 --> 00:42:51.780
Yeah, it hurts.

00:42:52.990 --> 00:42:58.023
I think that might be like a segue to what the message should be.

00:42:58.023 --> 00:43:01.139
So the monostructural bias for the phase is rowing.

00:43:01.139 --> 00:43:07.936
It should be so the monostructural bias for the phase is rowing.

00:43:07.936 --> 00:43:10.246
Um, and it's kind of similar, but not really similar at all, to something like how the wall walk works.

00:43:10.246 --> 00:43:22.722
We're going to give your athletes an opportunity to do true monostructural conditioning on a given week, but then we're going to go put that rowing into your traditional Metcon interval, et cetera.

00:43:22.722 --> 00:43:24.577
We'll kind of bounce back and forth there.

00:43:24.577 --> 00:43:28.056
Why would we do this, hunter?

00:43:28.056 --> 00:43:35.063
Why would we bias a machine that involves your lower body, your midline, your upper body?

00:43:35.063 --> 00:43:37.771
It makes you breathe heavy, somehow.

00:43:37.771 --> 00:43:40.880
It's monostructural conditioning, but it makes your muscle fibers larger.

00:43:40.880 --> 00:43:42.572
Why would we ever do something like this?

00:43:43.275 --> 00:43:46.682
I can't imagine it just sounds like literally everything you just listed.

00:43:46.682 --> 00:43:49.838
Yeah, uh, man there's.

00:43:49.838 --> 00:43:52.224
I don't think I think that's.

00:43:52.224 --> 00:43:55.896
I think the rower is the best machine that we have in CrossFit for sure.

00:43:56.396 --> 00:43:58.202
Overall fitness conditioning level.

00:43:58.202 --> 00:44:05.934
So, uh, hard to argue against your good old fashioned straight up gnarly rowing intervals or sprinkling it into a metcon.

00:44:05.934 --> 00:44:09.402
And for athletes who don't like the rower.

00:44:09.402 --> 00:44:17.371
So for me, like again, it's not not so much that I'm particularly bad at rowing, I wouldn't say I'm a good rower, but I'm I'm not bad.

00:44:17.371 --> 00:44:20.572
I just hate it so much because it's so uncomfortable.

00:44:20.572 --> 00:44:23.135
It has the capacity to make you so uncomfortable.

00:44:23.135 --> 00:44:26.856
Um, and within that discomfort you find fitness.

00:44:27.476 --> 00:44:46.231
Uh, so like took a rowing seminar in my early twenties and they were really losing me cause I already didn't like it, until he brought up the slide that said that professional rowers have the largest muscle fibers of any professional athlete.

00:44:46.711 --> 00:44:58.650

Misfit Affiliates Phase 3 - E.329

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