Open Prep / Phase 3

Transcript

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We're all misfits.

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

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Biggest bunch of misfits I've ever seen.

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Either edition Misfit podcast.

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Every eight to ten weeks or so on this podcast we talk about the upcoming programming phase at Misfit Athletics and this year we got a little bit of a curveball thrown our way, not just with when the Open was, but the importance of the Open this year.

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So we're going to be talking about Open Prep today, um, and that starts monday, january 13th, misfitathleticscom.

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We are going to be turning the 14-day free trial back on, so you're going to get two weeks of the six-week peaking schedule for free.

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You're going to be able to go in, see the way that we program, get yourself familiarized with it, and we feel like that is the greatest sales pitch, um, that we can have for our programming.

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Now, a lot of people that listen to the programming episodes.

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Let us know that kind of.

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On one side there's the athlete who likes these because they would like to get into the nitty gritty Hunter.

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You good over there.

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Yeah, we are.

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You can carry on.

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I'll explain what will almost certainly happen throughout this podcast.

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Sorry, okay got it, it's just I don't, I don't understand I the uh.

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I am the only open gym coach here and due to putting that I am on a podcast.

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Come in quietly if you need me on the office door that has subsequently invited multiple members to provide me with a holy donut.

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Katie just set this on the floor.

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This is a coffee cake, I have a mimosa and I have my coffee, so we're about to receive another uh gift here yeah, I thought I thought so.

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There's a toddler.

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Now I have butter.

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It's unclear what this is for, but you put the butter in the mimosa I think.

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I have a toddler stomping around above my head and a dog barking, so I thought you could hear them.

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Wow this, no, I wish I could.

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That sounds fun.

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Other people talk about it being a bit more of like a rallying cry, of like.

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I like when you guys let us know that we're going to be doing something different, that we're focusing on something different.

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Um, and then for those of you that are to new or that are new to all of this, um, it's a bit of an audition from us to say here's how we program, here's why we program the way that we do, um, there are a lot of programs out there that think that they have maybe some, you know, proprietary blend of of herbs and spices, um, and they don't want you to peek behind the hood of five rounds of 10 overhead squats and, uh, 25 calorie row, um, because they've changed the world with that.

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Um, we see it in the opposite way.

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We feel like coming in here to podcast and talk about, you know, talk shop about how we do things lends more credibility to our program and all that good stuff.

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So again, open Prep starts Monday, january 13th.

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We're going to do the 14-day free trial.

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I want to cover the three programs really quickly and be very clear about that at the beginning of the podcast.

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So 99.9% of the people listening to this podcast right now that are prepping for the open should follow our Hatchet program.

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The Hatchet program is essentially for anyone who is not like 100% positive that they're going to qualify for online semifinals.

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So we're talking about that means that between men and women, maybe 2000 people on earth um would appropriately be following the MFT program.

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If you are, if you are putting a bunch of eggs into the basket of I want to be ready for the open this year so that I qualify for the online semifinal, you should be following the Hatchet program and that's the majority of what we're going to be talking about on the podcast today.

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And then the age group one is a bit more complicated and we'll get into that a little bit later.

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But if you are a Masters or Teen athlete and you're not trying to win the CrossFit Games, you should follow our age group program and we'll just provide you with information along the way.

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Yeah, and I'd also just add, like the this the change in like who qualifies for the semifinal makes this a little bit.

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There's a gray area, right, because the 100th fittest person in the world and the 2000th fittest person on the world are two very, very different athletes.

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It's like I've landed in the top two or 3000, like once or twice.

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I am absolutely not qualified to complete, to do the MFT programming.

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So I would say like if you are on the fence, if you're, like you know, kind of on the the, the upper end of that 2000, that theoretical 25 percent number, like there's you, you will definitely benefit from the hatchet program.

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You might get buried by the mft program, I'd say.

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They're like it's, it's just kind of over, like almost under, kind of underestimate yourself a little bit, do the hatchet program, or overestimate yourself, do the hatchet program.

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That fuck, how much of that mimosa did you have?

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Not enough, apparently.

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So the way that, the way that I would do it if you truly are on the fence, oh, that's pretty good.

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Crossfitcom, you type your name in, you bring up your profile.

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If you are top 1000 every single year that you've done the open see, then let's talk about you following mft.

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If you're not, if you're between 1000, 2000, 3000, 4000 in that range, you should be on the hatchet program anyways.

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But there are a lot of people that will need to switch from MFT to hatchet at this point in the season, like they've done in the past for quarterfinals prep.

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We've had an athlete every single year that we've convinced to switch from MFT to hatchet qualify for semifinals because they went all in on quarterfinals prep.

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So again, like Hunter said, if you're standing on that that fence at all, if you have a pinky toe on that fence, yeah, um, take your, take yourself over to the, to the, to the hatchet program for open prep.

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This peaking schedule is like um, something that's super powerful.

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So, um, again, crossfit threw us a little bit of a curveball here, and it's not the dates, it's the structure, right, it's like the open kind of turned into quarterfinals in a way.

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That's.

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That's a lot of of what it seems like they're they're doing with this.

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So what that means is you know if we're, if we're programming in past years and we get those 27 weeks to give you three beautiful nine week phases that lead you into quarterfinals prep.

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We now have to shift that back and get you guys back over into a peaking schedule while still taking into account the things that we wanted to bias within phase three.

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So the cool thing here is we, as remote coaches, are constantly tinkering with programs and program design and peaking schedules and what works for specific athletes, and that's how these things like a peaking schedule for competition make their way onto the blog.

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We did it last year the very first time as a peaking schedule for quarterfinals and again got someone to semifinals for their very first time and got like an influx of messages.

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I personally will take all of the names that I can find on discord and take the time to copy and paste them into the game site and be like okay, boom, look at that.

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That's like 100 places, 200 places, 300 places that we've jumped up here, um, and I think that's a testament to the programming in general, but also to the fact that we are drawing up here, and I think that's a testament to the programming in general, but also to the fact that we are drawing a line in the sand and bringing some form of competition prep to the masses, as opposed to like just this special group.

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Yeah, we also do the same thing for people who ask what program they should be on.

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So if you're somebody who messages us and says what program should I be on, you're almost certainly going to get a copy paste of 5,000th worldwide hatchet program.

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It is so, yeah, magic selection process that we have, really basing this on your performance in a competitive setting and again, pinky toes on the line, like out of bounds, like 100%.

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Yep, um, all right.

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So, uh, what is a peaking schedule?

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How do we do this?

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How do we get you ready for the open in a different way?

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There's essentially a pyramid shape to the volume that you'll have.

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So week one and week six are lower volume.

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Week two and week five are medium volume um.

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In weeks three and four have the highest volume, um.

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So week four is going to be what we refer to internally as hell week and we'll have some content kind of related to that um.

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But essentially what we're doing is is at the very beginning, um, we are making sure that your intensity and the way that you warm up for your lift in your Metcon and the way that you cool down and the way that you incorporate your mobility work and the extra time that you have, to make sure that you know you're getting your shake in after you cool down and you're focusing on your nutrition and all this stuff, we bring low volume and incredibly high intensity, or you bring the intensity to the program at the beginning and set those habits and then, as we sprinkle in another lift here, another metcon here, another interval here another bitch work piece, here, as we get closer to that, week three and week four, we're going to be asking you to um, essentially like, like, refer to it as becoming a professional, like, hold on to those habits, like you're going to set them.

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Now you're going to dig in and then, as the weeks go on, you're going to fight the urge to go back to like a couple of shoulder circles and a 400 meter jog, and now I'm ready for this piece.

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So really important again at the very beginning is like these habits that are built early on are what's going to make it like appropriate for you to handle the volume in the middle.

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And then we're going to get really good at sharpening everything on the way back down into week six, and week seven will be the open.

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Yeah, and I think something to think about as well is like you listening to that general structure is how you can personalize the program a little bit, because there might be a point or maybe you just at baseline already perform, say, one fewer training piece than what is already recommended, maybe you only do one, maybe you only do one thing per day.

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That would be kind of on the extreme end.

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Most, most hatcheter athletes are probably following like a lift and a conditioning piece.

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Maybe there's a skill sometimes so you can personalize that as much as you want.

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Just understanding that kind of structure, um of you know, super low volume on the end and then it gets a little bit higher volume as you get to the middle.

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The other thing I'd say to that is that, like, as the volume increases, the expectation is not necessarily god fucking damn it.

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Come on, katie, come on, be on the podcast real quick.

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What do you got over here?

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What do we?

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We got?

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We got a bottle of we Yep.

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Fantastic.

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Happy New Year from the members of Misfit.

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Gin.

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Portland.

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My butter I've got is this pee.

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Is this syrup, katie?

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Thank you so much, guys.

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I had the wrong Katie in my head.

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That makes way more sense now.

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Yeah, yeah, over the course of that entire intro I received I received three bowls of food, one bowl of syrup, a mimosa.

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I have an entire bottle of champagne, and here we are.

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So let me revisit the thought that I was on, which was, as you are getting into the middle, the highest volume.

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The expectation is not that like, oh, I'm doing more, so I need to kind of temper my efforts a little bit.

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There's obviously a bit of that that has to happen, but the expectation is that we might now need multiple training sessions in order to accommodate the intensity that we have to perform at that volume.

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That's part of what the peaking phase is.

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It's not just volume for volume's sake of beating you down, because ultimately, for those of you following this, you need to be able to go really hard once a week for three weeks in the open.

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You don't need to be able to do three tests in one day, like you might need to be able to in previous quarterfinals or now, this time, semifinals.

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So do not mistake added volume for a reduction in intensity or for trying to cram all of these things into a smaller training session.

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Every little training piece we talk about this a lot requires now additional resources put into the recovery side of things.

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I need more sleep, I need more food.

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I need more sleep, I need more food, I need more water.

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I need more general recovery, soft tissue work, because the accumulative effect of that peaking phase will beat the shit out of you and that's by design.

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But how well you feel coming kind of back down the mountain as the volume reduces and we go into the competition, that's where all of that recovery and the additional time and energy you're putting into training is going to either show itself as holy shit you're a superhuman version of yourself or holy shit you just beat the shit out of yourself for five straight weeks and didn't do any of the things that you needed in order to see those gains, and now you're hurting, going into the open.

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If executed properly, when you finish week four you should be very, very happy that you're going back down the mountain and again, not just because of the volume, but because of what you bring to it.

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This program is very doable half-assed.

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It might take a lot of time, but it's very doable.

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Half-assed.

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Yeah, just fucking two time, but it's very doable half half-assed.

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Yeah, just fucking two and a half hours straight through, no rest, just keep grind, checking, checking the boxes like, yeah, anybody that's not going to to get what we want.

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So, again, part of the idea with that low volume at the beginning is setting that expectation, and what's cool about it is you'll feel the cumulative effect of the volume increasing over the course of a whole week, but you won't really feel it on a given day because to add a couple of pieces, like I don't need to add multiple things to every single day, so your Monday might look very similar and then you've got an extra piece on a Tuesday and then Wednesday is just like the week before, and that's how we make sure that it's actually possible for you to execute on this stuff.

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One thing that I tell all of my athletes because there's definitely a heightened level of like people are excited, but stress comes with that a little bit.

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When we get into any peaking phase, phase stimulus is king on the way up.

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So week one through week three and week four, that intensity piece of getting your heart rate to the place that we want to, you know, in a muscle endurance piece, getting big sets, like really pushing workouts on the way up versus gaming them and figuring out the best score, is incredibly important.

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And then on the way down, that's when it's eyes on the prize.

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Like you're at the top of the mountain.

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You've just done this like a brutal slog to get all the way up there, but now you can see everything else that's coming right.

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You can see the intensity that you'll be able to do if we lower the volume and then at the end of that trail is 25.1.

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It's sitting right there sort of waiting for you like hey, after all of this, being able to do this, I'm going to be able to really game the shit out of these workouts and feel the super compensation element of like coming back out from under all that volume and being able to attack things.

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Like coming back out from under all that volume and being able to attack things, so like really when you're, when you're getting after it and and make sure that you're not trying to be too cute on the way up, on the way back down.

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Again, we'll have content related to this stuff.

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We'll we'll sort of keep up with you guys in relation to this, but get after it for those first four weeks.

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And then eyes on the prize.

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Yeah, and, and I mean you have to remember, like the, the reason that you get nervous when an open workout gets announced is not because you're looking at something that you've never done before.

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It's because, like, you know how hard you have to go in order to put up a good score.

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It's like 19 point whatever, rowing and wall balls.

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Like god damn, it spent all this time working on handstand push-ups and muscle ups and my rowing and and and whatnot.

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And it's like all we're asking you to do is go really fucking hard for 15 minutes.

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And it's like I can't do that.

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It's like the reason you can't do that is because you didn't do that in the lead-up.

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You didn't.

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We, we jammed the volume, we did, we checked the boxes, but we kind of we kind of half-assed it along the way.

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You, you participated, you mailed it, you mailed it in a little bit and then, lo and behold, the only thing that the open requires of you is high intensity.

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I was.

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I was looking at the program to to prep um, the notes for this podcast, and I love the notes for this podcast and I love the workouts that are in here because we had to.

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So basically, you have mft phase three, which is just a sort of a natural progression, um to get us closer and closer to semifinals and sanctionals or whatever the hell they're called, the crossfit games, etc.

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Um, and then we go over to that open slash, quarterfinal style movement tracker to make sure we're hitting the movements that we need to.

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And it looks so much like those old school workouts where you could bury yourself.

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A lot of double unders, a lot of wall balls, a lot of rowing thrusters, toes to bar, just the movements where you can go in and get after it.

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And if we're going to say stimulus is king, we need to provide you, we need to like, lay that out, the like you know the yellow brick road.

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You need to be able to go in and attack things.

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If we over-program everything for you guys, that's not going to be possible and you're going to know exactly what I mean when you log in that first day and see the week laid out in front of you Like there are going to be the types of workouts where it's just like, oh shit, because it's so simple, yeah, like this is going to be nasty, this is going to be super challenging, yep, um, so the pieces that so reference at the beginning of the podcast that, as of maybe august or september, this was going to be phase three and then you were going to peak for quarterfinals.

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There are movements that will still have a slight bias in here, just to make sure that we sort of finish that off.

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But again, all that means is that I'll use the muscle up as an example.

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Muscle up is one of the movements.

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You will have misfit sets of muscle ups and skill and then you'll have them in a workout.

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And then you'll have misfit sets and skill the next week and then you'll have them in a workout.

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So I don't want people to listen to this and be like you said.

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This is simple, old school CrossFit and now we're just going to be doing muscle ups.

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You're gonna be doing muscle ups once a week, once outside of intensity, sort of linear progression, making sure that you're following, um, the idea of the misfit sets, where you know, if you double your smooth number, then you get to increase etc.

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And then we're going to put them back into intensity.

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So that list is muscle ups, clean and jerks, dumbbell, snatch and handstand push up variations, again outside of intensity, back into intensity, back and forth, and that just makes sure that we follow the progression of.

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You did those movements a ton in skill sessions in phase one, you did them a bunch in intervals and skill in phase two and now we're going to bring them more into maybe metcons, that sort of thing.

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So it's not something that you need to kind of lock into that you need to to kind of lock into um.

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But if you've been following the program, some of this stuff's gonna gonna be pretty fun.

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Because, um, one thing that's been happening, at least with my remote clients, is those sessions that we've been repeating of either the kipping or strict handstand push-ups.

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We've been doing those for 18 weeks plus and the numbers have been like improving a ton over those 18 weeks and now you get to go put those into.

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You know a workout in week one and then again sort of bounce back and forth.

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So if you have been following the programming it can be fun to take a look at that and say, wow, I haven't had a handstand push-up workout like that under intensity in a long time yeah, and this is just kind of where the difference between specializing and and biasing comes into play.

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Right, it's like we're not.

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We're not specializing in the sense that we're.

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You know it's not.

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It's not an eight week muscle up, clean and jerk handstand pushup phase.

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It's right, hey, once we're, we're just.

00:21:42.421 --> 00:21:54.776
We're just specifically singling out a couple of these movements and strategically placing them throughout the week such that we are guaranteeing that you are getting exposure to them and for the most part, I think people follow.

00:21:54.776 --> 00:21:56.563
They do their five full training days.

00:21:56.563 --> 00:22:01.275
We don't have too many hatchet athletes who do three days per week, for example.

00:22:01.275 --> 00:22:13.690
So as long as you're following the program, you're going to get that little bias built in without going so far in one direction that it's just like man, I hope nothing except clean and jerks, muscle ups and handstand pushups shows up in the open.

00:22:13.690 --> 00:22:15.030
That's obviously not the goal.

00:22:16.131 --> 00:22:28.457
Um, that would be honestly a really good one to listen to in conjunction with this and, um, just a way to think about your training.

00:22:28.457 --> 00:22:31.218
But we, just we, we went over the list of what the movements are.

00:22:31.218 --> 00:22:33.778
That is predominantly what you're going to see.

00:22:33.778 --> 00:22:34.819
Um.

00:22:34.819 --> 00:22:43.943
So, with the lifting, lifting is interesting because it starts off with a bit more of a lower to moderate volume and then increases.

00:22:43.943 --> 00:22:55.832
Um, but one of the things that's been non-mandatory all year that is now mandatory is the in-workout lifting.

00:22:55.852 --> 00:23:15.332
Um, we in the open, especially now that they're gonna, I would assume that there's going to be some sort of test that either builds you to a heavier version of the same movement within a metcon or a one rep max, you know, in five minutes you're like they've done in the past following a workout, that sort of thing, um, so we're going to be doing a rotation of different lifts in a metcon.

00:23:15.332 --> 00:23:22.575
Um, and the way that the session is laid out, it'll say something like work up to a heavy set of two squat cleans before the workout.

00:23:22.575 --> 00:23:39.667
Um, so you still get a bit of that like you, sort of heavy exposure, um, and then you're going to do say you know, uh, a traditional Metcon that has, I don't know, rowing toes to bar and squat cleans in it, and the squat cleans will be at a certain percentage so that you can personalize it.

00:23:39.667 --> 00:23:50.606
Um, which I think is important, leading into the open, um, to sort of there's a bit of like a testing element to like hey, you've been working on your squat cleans and your front squats and all these different things all year long.

00:23:50.606 --> 00:23:52.230
How do you perform?

00:23:52.873 --> 00:23:59.397
You know, when you're in zone four, zone five, um, we are going to be peaking the snatch.

00:23:59.397 --> 00:23:59.979
That's.

00:23:59.979 --> 00:24:03.587
That's probably the most traditional piece of this.

00:24:03.587 --> 00:24:07.737
That's being held on to from the original plan for phase three.

00:24:07.737 --> 00:24:34.744
So you're going to be snatching on mondays and fridays depending on how you structure your week essentially day one of the first block, of the of the three-day block, and then day one or or day two, so you'll be snatching twice a week and this is a traditional like um high sets of three at a doable percentage, and then that'll build sort of as we go over the course of the phase.

00:24:34.744 --> 00:24:50.527
Um, one thing that I love that's in here is we have both clean and jerk volume and back squat volume, um, so we are giving you and and these are that one of the reasons why I laugh a little bit.

00:24:50.567 --> 00:24:52.089
2011 drew has entered the chat.

00:24:53.933 --> 00:24:55.457
Oh god, I wouldn't, I wouldn't serve.

00:24:55.457 --> 00:25:00.997
I old drew would have been, uh, volume like ones and twos and threes.

00:25:00.997 --> 00:25:02.000
Yeah, I would have died.

00:25:02.000 --> 00:25:12.874
Um, but my remote clients have been doing variations of these throughout the entire year and I receive lovely messages on Discord.

00:25:12.874 --> 00:25:14.877
Direct messages on Discord related to it.

00:25:15.645 --> 00:25:23.480
The clean and jerk volume is like power clean to push jerk sets of 12, sets of 10, sets of 8.

00:25:23.480 --> 00:25:29.930
One important distinction, and it is in the notes, so it's not something you need to memorize, it's something you need to wrap your mind around.

00:25:29.930 --> 00:25:30.874
Is this not for time?

00:25:30.874 --> 00:25:35.215
Like it is still outside of a Metcon?

00:25:35.215 --> 00:25:37.852
We do still want you moving really well.

00:25:37.852 --> 00:25:51.092
So, like you know, you're doing 12 and you're seven in and you start to not be able to brace your midline Um, you have no dip drive or you are heaving the bar, you're not actively pulling under it, etc.

00:25:51.092 --> 00:25:53.392
That's not what we're looking for.

00:25:53.392 --> 00:26:00.471
It is still any time unless otherwise stated in maybe a lifting test that we have sets like this.

00:26:00.471 --> 00:26:08.914
We are looking for you to improve on the movement, not show off that you can do x, y and z um.

00:26:08.914 --> 00:26:12.731
When it comes to the back squat, you don't have a lot of choices.

00:26:12.731 --> 00:26:22.875
Now it's not for time, um, but most people aren't going to sort of try to do that um there are notes within the back squat as well.

00:26:23.656 --> 00:26:27.555
Um, like hunter and I would be perfect example here we would use.

00:26:27.684 --> 00:26:36.935
We would definitely use different percentages for volume back squatting, right, like mine would probably have to be a little bit lower and yours could probably trend a little bit higher.

00:26:37.596 --> 00:26:50.972
Um, and what I would tell Hunter if, if he was following this as I'd say okay, don't go above whatever it is 55, 60, 65% just stand up faster, like, use it as strength work, that kind of thing.

00:26:50.972 --> 00:27:06.906
But if you're like, if you're a fast twitch athlete and you are like truly grinding and you're like dropping to the bottom and hoping the balance is going to save you, it's too heavy, right, and we also, like you categorically, do not need to put more weight on the bar.

00:27:06.906 --> 00:27:15.413
You need to be able to move through moderate weight, you know, while bracing, while using your posterior chain, etc.

00:27:15.413 --> 00:27:19.917
So there are notes in there for all this stuff related to the lifting that you'll see.

00:27:19.917 --> 00:27:30.155
But it's important to just sort of put out there that like volume back squatting is personalized, just sort of put out there that like volume back squatting is personalized, like when we're doing five, four, three, two, one related to a one rep max.

00:27:30.155 --> 00:27:33.666
Especially for a seasoned athlete, it's usually pretty close.

00:27:34.268 --> 00:27:44.356
When we get up into twelves and tens and eights, it is very, very different yeah, at that point we're talking about metcon weight for some people in certain instances, right?

00:27:44.436 --> 00:27:49.711
and it's like or a weight that you might see in a conditioning piece, you know, with that movement.

00:27:49.711 --> 00:27:54.250
But yeah, I mean I think the the only note I'd add on the strength work is like people can.

00:27:54.250 --> 00:28:07.825
You can kind of remember where we're coming from, like in phase two we've got we're currently in phase two, at the tail end of phase two doing squat clean twice per week, right so, and then kind of leading into the open.

00:28:07.825 --> 00:28:18.315
That snatch two days per week I think is a really useful thing to, if nothing else, build confidence for athletes back into the lifting, into into that lift specifically.

00:28:18.335 --> 00:28:26.976
There's nothing worse than, you know, feeling good about a metcon or and maybe getting to that 225, 245, 265 pound barbell.

00:28:26.976 --> 00:28:30.826
That's just like I can't, I just can't snatch this thing.

00:28:30.826 --> 00:28:33.453
Or it's like, yeah, the mechanics aren't there or whatever.

00:28:33.453 --> 00:28:39.799
Having those two times per week uh can really let you move the needle in in that movement.

00:28:39.799 --> 00:28:51.656
And then the other sub like kind of uh, ancillary movements, the back squat that you alluded to, the uh, you know, build to a heavy x movement on on that day.

00:28:51.656 --> 00:28:54.566
One kind of gets you exposure to a whole bunch of different movements.

00:28:54.566 --> 00:29:15.949
But we're talking clean snatch, clean jerk back squat like a lot of capacity, large loads, long distances, quickly movements that we're gonna see in quarterfinals or I mean sorry, uh in the open and semifinals, and you know it's just like we, it's, it's the sport specific kind of lifting rotation.

00:29:15.949 --> 00:29:18.296
I would say yeah absolutely.

00:29:18.717 --> 00:29:30.678
And um one thing that, again, coming from the the remote coaching side of things, cross CrossFit tends to have, I would say, more over-pullers than people that don't hit extension in the lifts.

00:29:30.678 --> 00:29:38.307
Would you agree with that, mm-hmm, part of that is because this French toast is so good, holy fuck, as long as.

00:29:38.307 --> 00:29:44.653
Part of that's because you learn the power clean, you learn the power snatch first.

00:29:44.653 --> 00:29:51.232
It can be a lot easier to fling a barbell to muscle snatch a barbell to snake, snatch a barbell.

00:29:51.232 --> 00:29:53.377
You know those different variations.

00:29:53.644 --> 00:29:58.566
It's just a lower technical barrier to entry than having to pull yourself into the bottom of a squat.

00:29:58.566 --> 00:29:59.909
What if my mobility sucks?

00:29:59.909 --> 00:30:01.050
What if I hate squatting?

00:30:01.050 --> 00:30:06.028
What if Austin Maliolo told me to jump through the ceiling with my 20 pound?

00:30:06.249 --> 00:30:07.271
ball squat clean in my.

00:30:07.271 --> 00:30:12.026
L1, like whatever Exactly, um shrug, shrug, shrug, um.

00:30:12.026 --> 00:30:22.077
So I felt like that was like the little John song, um, it's like literally shrug, shrug, shrug, shrug, shrug, shrug.

00:30:23.165 --> 00:30:26.372
Um, watching people, it's's.

00:30:26.372 --> 00:30:39.154
It's fascinating the the athletes that are like that when we're doing the positional snatch work that's going on in the the phase right now, as they get lower and lower in the progression.

00:30:39.154 --> 00:30:44.767
So, like at first you start at mid thigh and then you work your way down to the knee and then you work your way down to below the knee.

00:30:44.767 --> 00:30:56.294
Um, they don't, they, they don't pull under the bar anymore as you go lower and it actually becomes harder, even though they get to let it travel to my hip before I get aggressive.

00:30:56.294 --> 00:31:27.885
And it's really interesting to watch this because, by definition, if you're over pulling, then you are strong enough to do the movement correctly Better than someone who pulls early, who tries to sneak under the barbell that doesn't hit extension.

00:31:27.885 --> 00:31:37.516
And working through that with athletes, I think, is the perfect setup to a peaking phase, because that's the challenge that's presented with most.

00:31:37.516 --> 00:31:41.247
I would call it novice to intermediate Olympic weightlifters.

00:31:41.907 --> 00:31:47.798
As the weight increases, your mind body connection tells you to do the opposite thing.

00:31:47.798 --> 00:31:50.130
That will get you to lift the weight.

00:31:50.130 --> 00:31:53.323
As it gets heavier and heavier, you get more and more aggressive.

00:31:53.323 --> 00:31:54.547
Earlier on in the lift.

00:31:54.547 --> 00:31:56.511
Some people start to yank it from the floor.

00:31:56.893 --> 00:32:04.414
Some people get crazy as it passes the knee, some people are, you know, too aggressive mid-thigh, instead of waiting, waiting for it to travel to the hip.

00:32:04.414 --> 00:32:24.511
So we've, in these last nine weeks, proved to ourselves we can let the bar travel, we can let it get to the hip, and linear progression allows you to, you know, whatever two and a half percent at a time, to prove to yourself that you can continue to do the same thing all the way from 60% to 90%.

00:32:24.511 --> 00:32:39.685
So, as you're doing this, um, it's really about like I'm not listening to my, I'm not going to listen to my brain that tells me, you know the kind of thing where your grip is shot so you pull in your muscle up instead of using your hips like that kind of deal.

00:32:39.685 --> 00:32:44.217
Um, I'm not going to let that happen, and you know if you're super nerdy about it.

00:32:46.305 --> 00:33:24.534
Filming yourself and comparing week to week can be super helpful, but, um, I've just I've made a lot of progress with athletes in the positional work and I'm anxious to see how it like makes its way into the peaking phase yeah, and I think the the fact that the snatch follows a similar progression as the clean, as far as like, generally like maybe slightly higher volume than maybe a traditional weightlifting program that you might see um percentages start very, very manageable, like super low in the 50 ish percent range which, again, like if that were a traditional strength building type program, it would probably be a little bit heavier.

00:33:24.653 --> 00:33:37.665
But the technical side of things is really the dividing line between, you know, say, a CrossFitter and an Olympic weightlifter, where the CrossFitter, like you said, it's weird kind of counterintuitive like the bar gets heavier.

00:33:37.665 --> 00:33:48.616
So I pull it, yank it off the floor faster, which you need to a certain extent, but the confidence of pulling underneath the bar quickly doesn't exist.

00:33:48.616 --> 00:33:49.618
It's just not the same.

00:33:49.618 --> 00:34:02.018
It's as far as like I can feel how heavy the bar is in my hands, in my legs, in my back as I'm pulling it off the ground, whereas, you know, when a coach just says, get under it quickly, it's like I got it.

00:34:02.105 --> 00:34:05.335
But, like, first, this bar is really fucking heavy.

00:34:05.335 --> 00:34:12.110
You know, it's like it's harder to communicate, like, yeah, once you get over the fact that the bar is heavy, just sneak under that to yank.

00:34:12.110 --> 00:34:29.115
I need to, I need the speed, I need to pull it as high as I can, which is again fine.

00:34:29.115 --> 00:34:34.217
But if you're pulling it as high as you can, then you can almost certainly get underneath it If we can't stand it up.

00:34:34.217 --> 00:34:36.425
That's a different, probably a different set of issues.

00:34:37.465 --> 00:34:41.329
Yeah, and I don't need to reintroduce a weightlifter to weightlifting volume.

00:34:41.329 --> 00:34:43.431
You know what I mean.

00:34:43.431 --> 00:34:45.735
Like that's what, what they, that's what they're going to continue to do.

00:34:45.735 --> 00:34:52.360
I can't put you know unless you want to specialize, and this is seven months ago.

00:34:52.360 --> 00:34:59.009
I'm not going to put you on two days a week of back squatting, two days a week of snatching, two days a week of clean and jerk, two days a week of deadlifting, etc.

00:34:59.009 --> 00:35:02.135
So when we do this, we have to give you runway.

00:35:02.135 --> 00:35:14.146
Um, we've written programs, you know, a decade ago, where you start in the 70 to 80 range and half of the population does okay and then the other half is like I'm missing lifts already.

00:35:14.146 --> 00:35:15.108
What the fuck?

00:35:15.309 --> 00:35:21.771
yeah, the people who already move well are like six this week and you did one set last week, like that's not super helpful.

00:35:21.771 --> 00:35:26.141
Um this, this note has a bunch of smiley faces next to it.

00:35:26.561 --> 00:35:37.791
Um the 22nd front squat has returned to misfit athletics hunter is excited um is it actually a 20 second front squat or a minute and 40 second front squat?

00:35:39.235 --> 00:35:40.577
uh, you're gonna have to check the sets.

00:35:40.577 --> 00:35:41.018
What do?

00:35:41.039 --> 00:35:42.666
we got give me, give me go to week two.

00:35:42.706 --> 00:35:44.568
Yes, go week two.

00:35:44.608 --> 00:35:53.398
Tell me, what week two says yeah, see because it's bullshit, because it's like five seconds down, five second pause, five second stand up.

00:35:53.398 --> 00:35:55.021
Now do that 43 times.

00:35:55.021 --> 00:35:58.599
Yeah, seven by three, god fucking damn it.

00:35:58.599 --> 00:35:59.947
Yeah, so it's actually a minute.

00:35:59.947 --> 00:36:02.889
Oh, so a one minute squat, that's so much better.

00:36:03.452 --> 00:36:19.922
Yeah, honestly, and this was another one where, uh, especially the back squat was kind of similar the front squat last year, like some athletes were like I can do this with 60% and other athletes are like I have a training bar and it's like you don't do your, you don't do your mobility.

00:36:20.465 --> 00:36:23.353
Yeah, I'm guessing you got a front rack good morning going on here.

00:36:23.492 --> 00:36:24.856
but yes, absolutely.

00:36:27.864 --> 00:36:29.246
Um so the positional front squat.

00:36:29.266 --> 00:36:33.755
No, true, um, the positional front squat is back with the 22nd.

00:36:33.755 --> 00:36:37.186
Um, this is a time under tension bomb here.

00:36:37.186 --> 00:36:39.954
Um, you do not get to count for yourself.

00:36:39.954 --> 00:36:41.396
I'm just gonna throw that out there.

00:36:41.396 --> 00:36:43.248
You need a clock, you need a friend.

00:36:43.248 --> 00:36:47.496
It's gonna feel like nine minutes probably a clock yeah, a clock is.

00:36:48.077 --> 00:36:50.842
This is one where it's slow enough that the clock is possible.

00:36:50.842 --> 00:36:58.405
You could set a clock in front of yourself and do the like five seconds down, five second pause, five seconds up, five second pause at the top.

00:36:58.405 --> 00:36:59.327
That's your.

00:36:59.327 --> 00:37:00.851
That's your 20 second front squat.

00:37:00.851 --> 00:37:05.425
And as we progress you get a couple of fun things sprinkled in.

00:37:05.425 --> 00:37:16.338
Um, you're going to get a pressing complex where you get to work on strict press into push, press into jerk and we're basically just going to sort of work through with that volume.

00:37:16.338 --> 00:37:20.302
But the majority of the stuff that you're going to be doing is what we just talked about.

00:37:47.764 --> 00:37:49.307
There is quite a theme to your bitch work for this peaking phase.

00:37:49.307 --> 00:37:53.938
You are essentially being asked to either row burpee, double under or wall ball in this phase, in relation to what would be considered monostructural conditioning, essentially.

00:37:53.938 --> 00:37:54.039
So.

00:37:54.039 --> 00:38:06.416
Week one you are going to be doing the cube test version um of anaerobic crossfit bitch work um, and essentially you're going to be rotating through rowing, wall balls, double unders and burpees, um in the four minutes on, four minutes off for four rounds style.

00:38:06.416 --> 00:38:18.494
That'll be a hoot um, and then you're going to check in on how your aerobic rowing is going and then, on your active rest day, you will be doing rowing.

00:38:18.494 --> 00:38:26.757
Um, so there is a ton of rowing within this phase and, uh, I did my best to sort of space it out, but you're gonna, you're gonna have the like.

00:38:27.206 --> 00:38:28.168
This is my rower.

00:38:28.168 --> 00:38:29.271
There are many like it.

00:38:29.271 --> 00:38:35.391
Um, you're gonna like, you're gonna have an intimate relationship with the rower.

00:38:35.391 --> 00:38:44.914
Um, I can tell you right now that if the rower wasn't so amazing in terms of stimulus, this wouldn't be as aggressive as it is.

00:38:44.914 --> 00:38:46.978
Um, but it's.

00:38:46.978 --> 00:38:49.233
It's the best machine there is.

00:38:49.233 --> 00:38:50.670
I think all around.

00:38:50.690 --> 00:38:53.387
It is the best machine, so it is that aggressive.

00:38:53.387 --> 00:38:55.152
Yes, yeah, yeah, yeah.

00:38:55.192 --> 00:38:55.793
There's no.

00:38:55.793 --> 00:38:57.697
There's no other um.

00:38:57.697 --> 00:38:59.628
There's no other note there.

00:38:59.628 --> 00:39:00.833
Um.

00:39:00.833 --> 00:39:11.179
The only thing that I'll say about the, the, the bitch work, that um exists for only the people that we referenced at the beginning of this podcast that are on the fence.

00:39:12.025 --> 00:39:30.161
Um, if you are legitimately trying to qualify for semifinals, which again is going to be somewhere between 1000 and 2000 athletes per gender um, then you are going to be doing zone two, C2 bike as well.

00:39:30.161 --> 00:39:42.697
So you'll notice this will be in the instructions You'll perform the wattage test, you do the 20-minute FTP test at the beginning and then you'll do the percentage-based stuff throughout the phase.

00:39:42.697 --> 00:39:49.672
Obviously, it's not going to be a big deal if someone who's not a semifinals hopeful does more zone to work.

00:39:49.672 --> 00:39:54.304
I just think the problem is what else are you not doing?

00:39:54.304 --> 00:39:57.896
Because it takes a lot of time to do that um.

00:39:57.896 --> 00:40:17.086
So I would say the only rule that I'll throw out there because I know more people than we want to will do the, the bike stuff, um is that the lift, or lifts and metcon that you're supposed to do, need to take precedence, like it's over zone two season over the zone two.

00:40:17.286 --> 00:40:26.663
Yes, that should take precedence and if you feel like you still have enough you know sort of to to give to it, um, go for, you can do the zone one version.

00:40:26.663 --> 00:40:30.190
You know, get zone one instructions on our website if you need a little bit of a flush.

00:40:30.190 --> 00:40:42.894
But if you really think you have a shot, adding that extra day is the way that we add volume without beating the shit out of you, and that's honestly the majority of anything that's going to be extra for semifinals.

00:40:42.894 --> 00:40:51.416
Hopefuls will be a few more zone two sessions sprinkled in, because again, it's it's about how do we give volume without crushing the central nervous system.

00:40:51.416 --> 00:40:53.168
That is one of the ways that we do it.

00:40:53.168 --> 00:40:54.773
But the trade-off is time.

00:40:54.773 --> 00:40:56.438
Like you have to have the time.

00:40:56.438 --> 00:41:03.228
I know there are some of our athletes that follow hatchet that will post in discord like am session, this pm session, this.

00:41:03.228 --> 00:41:12.746
That's the kind of athlete I think that's going to be able to sprinkle this stuff in and have it actually be effective yeah, yeah, I think, and you hit the nail on the head.

00:41:12.786 --> 00:41:19.789
This is not to be a substitution for your mech on your interval no, uh, or your, your higher intensity bitch work.

00:41:19.789 --> 00:41:20.751
It's not if.

00:41:20.751 --> 00:41:24.485
If we think it's that time of year, we just missed the boat for the last six months.

00:41:25.065 --> 00:41:25.865
Yeah, absolutely.

00:41:25.865 --> 00:41:30.507
Again, always have to say it when we're talking about a bias.

00:41:30.507 --> 00:41:31.748
The other machines are there.

00:41:31.748 --> 00:41:41.081
You're going to ski, you're going to echo, you're going to run, you're going to C2 bike, you're going to continue to do those things, because constantly varied is at the beginning of the whole spiel.

00:41:41.081 --> 00:41:45.557
Right, like that's how we, that's how we get better at these things, that's how we improve on them.

00:41:45.557 --> 00:41:50.934
Um, there are effects to local musculature when you ski, when you bike.

00:41:50.934 --> 00:41:52.858
That has a distinct advantage.

00:41:52.858 --> 00:42:01.097
Um, the echo bike, um, I think maybe the adaptation between the years, I think is a huge part of of what happens there.

00:42:01.097 --> 00:42:12.284
So, don't worry, you're not like just going to be sitting on the rower, but I would say if there is something that's being specialized within open prep, it is the rower.

00:42:14.853 --> 00:42:21.757
I mean, it's the only machine we're guaranteed to see in the next two stages of competition Right stages of competition in the online variants.

00:42:21.757 --> 00:42:28.217
Just can't expect to program a semifinals workout with skiing for 2000 men and women.

00:42:28.217 --> 00:42:30.981
Maybe we can, but I don't think so.

00:42:30.981 --> 00:42:33.811
Yeah, probably not Okay.

00:42:33.992 --> 00:42:46.789
So that is the layout, that's what we're looking for, that's the rallying cry for.

00:42:46.789 --> 00:43:02.635
That's the rallying cry, um, a couple of things for, sort of when you get started in week one, I love the idea of and again this is probably from traditional team sports um, and you know coaches having themes and you know sort of buying into something bigger than yourself, you know because of your teammates, etc.

00:43:02.635 --> 00:43:06.056
Um, you know pride that you have in the thing that you do.

00:43:06.056 --> 00:43:23.605
I love the idea of of january 13th being circled on your calendar and feeling different when you walk into the gym, like there's a threshold that you cross a line in the sand that you've drawn off season training.

00:43:23.605 --> 00:43:31.994
We are focusing on all these different things and we're working on energy systems and you know building base strength and skill etc.

00:43:31.994 --> 00:43:37.731
And there's something about like walking through and being like this is my peaking schedule.

00:43:37.731 --> 00:43:52.918
This is when I'm gonna, you know, sort of test out what it's like to be a professional um and the intensity that you can bring in the idea that there are some pretty big sacrifices that you have to make in your personal life to make something like this happen and dig into it.

00:43:52.918 --> 00:44:02.972
Um, and it can either be your bridge to becoming an MFT athlete and taking this more seriously, or it can be like I'm a hatched athlete.

00:44:02.972 --> 00:44:05.894
I'm an open athlete, I like being part of the community, but I'm not.

00:44:05.894 --> 00:44:08.911
You know, I'm not doing two sessions a day X, y and Z.

00:44:09.012 --> 00:44:18.822
So we're going to ask just about everybody to to play the role of a professional, to try it out, to test it out for six weeks, um, and sort of see how you feel about it.

00:44:18.822 --> 00:44:26.253
But I, just I, I, I really like the idea of you being like it's different.

00:44:26.253 --> 00:44:26.934
Today, day one, it's different.

00:44:26.934 --> 00:44:30.643
I'm coming in, I'm getting after it, I'm, you know, not going to skip the mobility.

00:44:30.643 --> 00:44:37.916
I'm not going to crack the joke of the like I crack my knuckles and like, yep, I warmed up, like that kind of thing, because that's just not going to help you.

00:44:37.916 --> 00:44:41.132
By week three or four you're going to be hurting and wondering.

00:44:41.132 --> 00:44:43.396
You know what's the point of all this extra stuff?

00:44:44.057 --> 00:44:54.516
Yeah, I mean I remember like you any, I think, anybody who's ever played somewhat competitive sports as a kid like the difference between the last game of the season and the first game of playoffs.

00:44:54.516 --> 00:45:01.797
It's like I still walked into the same locker room, I still took the bus with the same people, but like there's just a little bit different vibe to it.

00:45:01.797 --> 00:45:11.601
Right, it's like everybody's maybe a little bit more keyed up, maybe the headphones are on a few more folk like few more dudes who would normally be, um, you know, yucking it up and whatever.

00:45:11.601 --> 00:45:15.197
You walk into the locker room and you can just feel a little bit different.

00:45:15.197 --> 00:45:22.438
The air is a little bit thicker, there's a little bit of tension in a in a positive way for the most part, and I I think that's kind of what we're.

00:45:23.320 --> 00:45:28.130
Correct me if I'm wrong, but what you're kind of getting at, oh no that's exactly what I'm talking about, yeah, and that's what you want it to be.

00:45:28.130 --> 00:45:32.481
Because that's how you kind of tell yourself that hey, this is different.

00:45:32.481 --> 00:45:34.818
This isn't just another normal training Monday.

00:45:34.818 --> 00:45:51.878
It's like, hey, I'm actually like we're getting into this and I do think there's value in that, regardless of whether you're shooting to qualify for the CrossFit Games or are that, you know, community athlete, because odds are, if you're listening to this, you've got this far into the podcast.

00:45:51.878 --> 00:45:56.945
You're either paying us or paying somebody else for custom or for competitive programming.

00:45:56.945 --> 00:46:04.871
You're doing all of those things.

00:46:04.871 --> 00:46:15.213
Then like like, well, let's, let's bring it home, let's get the cherry on top, which is the like, the the little bit of like, a little kind of grit in the teeth, so to speak, and and like getting ready to really get after it for a few weeks and see what you're capable of.

00:46:15.213 --> 00:46:38.514
Because, yeah, I think again, if you've, if you've poured as much time and energy into getting better as I would assume, if you're listening to this podcast, then that's the date that it's like hey, this is going to be a little bit different for the next six weeks, and before you even get there, I would say between now, when you're listening to this and January 13th.

00:46:40.036 --> 00:46:41.400
Take a little bit of time to think about it.

00:46:41.400 --> 00:46:45.572
The next time you sit on the bike for your zone two session, think to yourself what does that mean?

00:46:45.572 --> 00:46:50.936
Because you can't expect to just walk into the gym and be like it's different, is a little bit different than the other one.

00:46:50.936 --> 00:47:06.436
So take a little bit of time to think about what that actually means.

00:47:06.436 --> 00:47:13.291
What that means for, like you know, is my schedule going to change a little bit, or what happens when the volume does go up a little bit?

00:47:13.291 --> 00:47:23.041
Yep, I am going to have to make adjustments of X, y or Z in my personal life, my training schedule, my work schedule, whatever it happens to be.

00:47:23.101 --> 00:47:25.534
Just think about those things a little bit ahead of time.

00:47:25.534 --> 00:47:29.914

Open Prep / Phase 3 - E.335

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