Staying Competition Ready

Transcript

WEBVTT

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We're all misfits.

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Alright, you big, big bunch of misfits.

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

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Good morning misfits.

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

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On today's show we're going to be talking about coffee, open prep, check-in on Hell Week and then a very new programming challenge that we have that I'm going to put Hunter on the spot and we're going to talk through a little bit.

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Just sort of related to the old narrative was athletes train in a dungeon for 90 years and then they get one chance to come out and play, and now it seems like the sport is, at least in the short term, trending in the other direction.

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So what does that mean for athletes?

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What does that look like?

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Little bit of housekeeping, a little bit of life chat, um.

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So when this drops, when this podcast comes out, um, you basically will have to be living under a rock to be a misfit person and not know that this is already happening.

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Um, but we are in the process of rebranding um at Misfit Athletics and before we do that, one of the things we wanted to do was take the eight best selling shirts that we've ever had, um and have you guys vote on which four we are going to sell.

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Um, so it's kind of a throwback collection is going to have the old logo in it.

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You know, if you're watching on YouTube, up over my, up over my shoulder, here is is the the old misfit athletics logo.

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There's, um, a few reasons why we're going to be changing that.

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One of them, um, could be related to a legal issue, um, but we are moving forward with some new branding that we're excited about.

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But again, before we do that, we want to have you guys choose which four shirts um that we are going to sell, and we are going to whichever shirt sells the most units.

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Every person who bought that has entered into a contest to win free gear for an entire year.

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So, at a very minimum, that will be four collection drops.

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Hopefully it's going to be more than that.

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So, every single thing that we release, you guys are going to be able to get and if there is a quarter without one, you guys will get a pretty hefty gift card there so, cool little thing that you're going to be able to get.

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And if there is a quarter without one, you guys will get a pretty hefty gift card there.

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So, um, cool little thing that you're going to be able to see on social media, um, the pre-sale will be going.

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Your favorite athlete codes, um, are still working, still on there, so you'd be able to use those, be able to support your athletes and, if you forgot, since it's been a while, sharpen the ax cocom.

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Um, misfit affiliate program.

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You can get a two week free trial.

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If you head to team misfitcom and click on sign up now, it will prompt you with push press or sugar wad or strength that you can link there.

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Or, if you prefer to get your program directly from us, you just scroll down a little bit and get signed up there.

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Woo, that's everything I got.

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Life chat Hunter.

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What's up?

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What's up?

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I don't have a whole lot of life chat personally, but I will shout out.

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Hold on, let me get my info straight here before I do that.

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Yeah, yeah, I'm going to shout out my remote athlete, tony, and lots of you followers know Tony, but yeah, he's been a remote athlete of mine since 2019.

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And just this week, this last weekend, he's done Guadalupalooza with a couple of couple of bros the last few years, but this was his first year bumping up into the RX division, rx division and, uh, to say that's a significant jump from intermediate to rx at at a, at a big competition like, that's pretty substantial.

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So, um, more like hey, just a great, good, great weekend of competition.

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I'm sure they would have liked to finish a little bit higher on the leaderboard, but I don't think that was so much the goal, as it was to get some experience competing at a, at a higher level.

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And anybody's ever played a sport and they, you know they're, they're a fucking war hero at their in their high school or their middle school or whatever.

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And then they go to a summer camp where now all of a sudden, everybody who's there actually wants to compete and play really well and now all of a sudden, you're playing on a different level.

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Uh, it's kind of the, the equivalent, how I would equate that where a lot of people can understand if you ever get good enough at something, you get to find out just how bad you are.

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Yeah just what the levels are.

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But I like it because he's setting a bar right like that's one thing that people don't realize about being vulnerable enough to level up, even if you're going to be in that bottom tier.

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You now have a whole new measurement system.

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He knows that if we came in 39th, like can we come in 35th next year, can we come in 30th, like?

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I love that kind of iteration with athletes.

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Yeah, and I think some of the some of the workouts.

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One of the workouts was a, an over an overhead squat sort of ladder, just reps, where the team split it up.

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But he, uh, like that's a perfect example where it was just like, hey, man, you need to overhead squat 185 for a bunch of reps.

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Like there's no.

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Like there is no in between.

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You can't lean on your.

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You know it's not a, it's not a 135 bar.

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You can't lean on your teammates completely you know, that sort of thing.

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And it's like you, you have no choice but to overhead squat.

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This thing and you know, sent me a video.

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It looked like they were having a great time.

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They were under the lights for that event and just hammering out overhead squats at 185, which historically is not one of his favorite movements, but just blasting through him in competition.

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So really cool.

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That's the best little fun, little team kind of situation and you're like I can't do this for one, and then you do it for 19 yeah like fuck yeah, that's basically, that was basically it.

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So um yeah, so that's my, uh, that's my life chat um, we have a someone who still, I think, wishes they were in miami over here on the other side life chat seb, what's up?

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Miami said with the glasses yeah, no more misit Seb.

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I think we're going to go with Miami Seb.

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Miami changed me boys.

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It was a nice time.

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I think I realized this weekend that I'm getting really old In the media.

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Welcome to the club, because at the end of the 12 hour days my lower back Felt like it was just Going to explode.

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So I think I got to get more mobility going because my hammies are pretty tight.

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But yeah, it was a good time.

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Waterpalooza is a cool event.

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It's my first time being down there, so that was that was super cool.

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What was it like having a competition on the beach?

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So I did the tier SoCal at a way smaller level.

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That was really cool, but for some reason the programming and I'm speaking a little bit out of turn here.

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It seems like they had 13 miles of beach to use and instead were using like assault runners for the workout.

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So I just thought that was like the beach would have been a little bit cooler for.

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There's a decent chance.

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There's some like legal, like municipality issues with like big events running across beaches and stuff like that.

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They sent them down to the beach in the past, yeah, but when?

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When it was still, you know, in, not in Miami beach.

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And the first event was on the beach, but I think it was the second to last event that it was just.

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You know, shooting teams is tough because it's like it's a lot of moving parts, but it's like even in the lanes that they were using, they use like 20% of the lane space.

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They didn't use like the entirety of it.

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On the it was the called the sandbox, which was like sponsored by rain.

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Yeah, it was.

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It was cool.

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I think that the beach stuff was cool.

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They move Waterpalooza to March next year, so I'm assuming it's going to be a higher-profile event.

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When it comes to qualifying for the game, do you think they're still going to use all the?

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The sand is going to be main of the competition floor or do you think they're going to have to switch?

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that up, we'll see you've got some.

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The sport just keeps changing so much.

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But like norcal, classic is a prime example of we had an identity as a competition.

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Yes, we are qualifying now, but we're still doing jumping double unders or traveling double unders, whatever the fuck they're called, and then you can use whatever bike you want, like do however many reps you want make, I don't know how many I don't know how many competitions will continue to be like hey, like hold on to your identity.

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But I'm sure hunter didn't see it.

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But there was a lot of drama related to sleds on the on the sand, because if you had packed down sand versus like I saw photos of like a plate over here, a plate over there, the sled doesn't even have any plates on it.

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Like there were definitely some issues.

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They tried to rake the sand, so like if that was games qualifying, that would be an issue.

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But then also, like I mean what's first place?

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70 grand, 80 grand, something like that, so it's still like, even though it's not a qualifying situation, it's still a big deal, um, but I didn't.

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I didn't have an opportunity to watch very much of it when I don't have athletes going.

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It could be blasphemous to say this, but like, eh, like, I'd rather check the leaderboard, check the highlightsboard, check the highlights, check the time domains.

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If there was a workout that people are talking about, I want to see what it is, but I'm probably not going to sit down with like a live stream and watch that sort of thing well, the live stream was horrendous this time was it they were.

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Yeah, there was a pretty big their.

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Their camera died like their main camera, and then they went to phone so they film the entirety of the competition with the iphones fuck good stuff.

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Um, all right, I have, uh, I got a few things here.

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Um, project lollipops is we're're still cruising here we got up to, so I put the vote out on Instagram.

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I asked people whether I would strict press 225 or more within the year 2025.

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And everyone but one person said yes.

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And the person who said yeah, it was Hunter that.

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So I said that to someone out in the gym and, oh, kyle kyle asked if it was hunter, what?

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A twat one person um, and it was holly from iceland, and there's three scenarios here.

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Number one he's trolling, which is fine.

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Um holly's a friend of mine.

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Number two he's icelandic and he's just like I don't think you can do it.

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So I'm just gonna tell you you can't do it.

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Like that's very much lines up with their culture.

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I'll say, or he can't do it and he doesn't like the idea of a schmuck like me going out into the gym and doing a little bit more weight than I'd be pretty fucking impressed if Holly could strict press 225.

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Have you so, I'm guessing he's trolling that's his thing.

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That he's like.

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He's like like beefcake upper body Like that's his thing.

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Like he considers himself like a world renowned arm wrestler and he's always fucking.

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His back's always hurt.

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So I guess that's a thing that we have.

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I was going to say is that because, since his back became a limiter, it's something we share in common there, but I got up to 165 for five last week, which, like might not sound crazy, but I don't like.

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There's like six slow twitch fibers in my body.

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So getting up past two, you used five of them or three.

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So getting up past two, used five of them or three.

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Um, and I always do a double heavier than my working sets before, and one 70 rep number one was bad, real, bad, real slow.

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And then rep two was amazing.

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So I was like I was scared while pressing one 70.

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I'm like I'm doing five pounds less than this or five, um, but I did make my way, did make my way through there, um, so I'm, I'm very happy with that.

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I also, um, I have, um, if you're watching on YouTube, I'm wearing a shirt right now, um, that says free lunch, with a line through it, um, I'm going to start, um, doing my, my, my old thing that I used to do back in the day, where I print uh t-shirts with my sayings on them.

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I get an email from sticker mule, like maybe like every six weeks, that says our, our single print shirts are on sale for like eleven dollars.

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I'm, I'm like, fuck, yeah, let's go.

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Um, so I think that the two gifts that I can give to the universe before my time is up are meathead mentality and no free lunch.

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Um, like, and I truly believe in both of them, as like, end all, be all life philosophies, and the no free lunch thing is is should be somewhat self-explanatory, but it's.

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It's the idea that if you really want something, that you're going to have to work for it, and anytime you actually do get something disguised as free lunch, it's going to end up working, like negatively for you.

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So if you have something that comes to you very easily, that ends up being your expectation.

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So you have that one instance of the free lunch out in the gym.

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It could have to do with programming the stars, aligning whatever.

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I got way better at this machine quickly.

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My back squat went through the roof, my toes to bar are now fantastic, whatever it is, and that becomes what you think it takes to achieve the next thing.

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So oftentimes, these things in our lives that are disguised as free lunch end up working negatively in our favor.

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Like when things are handed to you in life, it feels great, feels like you won something, um, and you're just not trained to be the kind of person that realizes that if I want something, I just need to do it, I just need to go get it, need to get after it, and I've tried for so long to come up with the visual for it.

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Like I'm very much a visual thinker, um, and the designs that I've tried to do for the no free, free lunch shirt are too complicated and too convoluted, so it would be like the picture that I always had in my head was like a real downtrodden looking group of people, like, like tons of them, lined up in front of a kiosk that said free lunch, and I I don't want it to be like tongue-in-cheek, I don't need them to be like overweight, like they could be robots, they could be whatever.

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But then a shorter line of people in misfit athletics, misfit gym gear, whatever, um, at the place where they just go to kind of do the works.

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It's like these two lines, these two separate views of people, and since I took so long to figure out what to do, I just wrote free lunch in illustrator and put a line through it, and now that's where I'm at with that.

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Um, and last but not least, uh, as promised, my coffee ratings.

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Um I.

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Another shout out to the, to the listeners of the podcast.

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Um, I don't want you guys to.

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I I'm a little embarrassed.

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Some of you guys thought that I didn't know what good coffee was.

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So it was like here's Onyx, here's Onyx, here's whatever.

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Like I know of probably 30 of the best brands in the world that I could go spend hundreds of dollars of my money on, on coffee.

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So I do know that those places exist.

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I was trying to come up with can I get a five pound bag in the range of $75?

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That is actually really good.

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So that was the.

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That's the experiment that we have there.

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Um, so, hunter, if I'm doing a poor job of explaining this, because I think people are watching, just let me know.

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But Seb's going to pull up the links here and we'll go through.

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I'll give you guys my notes.

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Where's Collectivo?

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Is that in Miami?

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Is that a Miami spot?

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No, that was so.

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That's one of the things that was fun about it is that's the place that we always went to in Madison, so it's got like it's got some roots.

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Yeah, it's got some roots, yeah, yeah.

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It's got some roots there, so we'll get um coffee number one here.

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Um 26 for a subscribe and save.

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Wow, that's actually super reasonable.

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Yep.

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So subscribe and save, for the five pound bag is $75 and 56 cents and then the one-time purchase is 83 95.

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Um, so collectivo indigo um, I'm a light roast guy.

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This is like as kind of like clean as you can get with a coffee and that's even with the with the like regular pour over.

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You're like pour over that.

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You see that just looks like something that sits on top of a cup.

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Has thinner paper um, and it lets more flavor through.

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Chemex has a thicker paper um.

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Typically gives you a cleaner cup.

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Even just with the regular v60, this one is very clean um.

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On the screen here it says that one of the notes is blueberry.

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I don't love a lot of the fruitier kind of coffees, but if you like something, there's absolutely positively nothing offensive about this coffee.

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It is as clean tasting as you can get.

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So if you're into black coffee but you get scared, this would be a good coffee for you.

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I would say it's like a six-ish out of 10, somewhere in that range is where I'd put it.

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I would keep a bag around.

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12-ounce bag maybe, but no, go for me on the five-pound bag.

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Maybe, but no, go for me on the five-pound bag.

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This is the content you guys came to us for obviously.

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All right, seb.

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What's next?

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What do we got Right?

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It's going to be the Black Rifle gunship.

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Okay, so I can tease this one a little bit before he pulls it up.

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Um, really really aggressive, uh, imagery and marketing for the, and I shouldn't be surprised.

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Like it's veteran owned.

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I think they donate a lot of money to a lot of great causes.

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Causes, um, and like I don't know, like a apocalypse now and my morning coffee, like the vibe, just feels off a little bit from, like an imagery standpoint.

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My, my son is like asking me questions about, like what are those guys holding?

00:19:21.813 --> 00:19:24.278
And I'm like no, nothing, don't worry about it, just a helicopter.

00:19:24.278 --> 00:19:25.039
It's fine.

00:19:25.842 --> 00:19:27.551
Um, gunship roast.

00:19:27.551 --> 00:19:32.539
I would say closer to like a five out of ten.

00:19:32.539 --> 00:19:46.130
This would be a bag of coffee that you could buy for your stubborn relative that drinks shitty coffee and you want to get him on the path to drinking good coffee.

00:19:46.130 --> 00:19:49.621
It's not quite a light roast.

00:19:49.621 --> 00:19:52.329
I would say it's probably closer to like a medium.

00:19:52.329 --> 00:20:01.250
Um, it's good like it's not bad coffee by any means, but I would say that's what you would be like.

00:20:01.250 --> 00:20:07.016
You would buy this as a gift for someone who does Folgers K-Cups and you're like you got to get your fucking life together.

00:20:07.016 --> 00:20:09.538
This is a good gateway coffee.

00:20:09.538 --> 00:20:16.325
Or you buy it for someone that thinks about machine guns and helicopters.

00:20:16.325 --> 00:20:32.019
At five or six in the morning, solid, but a little bit, I would say probably roast a little bit too close to medium on my end.

00:20:32.039 --> 00:20:33.784
The second one Are these your top rankings?

00:20:33.784 --> 00:20:37.954
We're going from six out of 10 to five out of 10.

00:20:37.954 --> 00:20:38.656
When did I say that?

00:20:38.656 --> 00:20:44.144
Oh, I thought you said what that these are your top rankings, or that you five out of 10 or six out of 10?

00:20:44.144 --> 00:20:45.586
No, I bought four bags of coffee.

00:20:45.586 --> 00:20:48.394
Oh, and you're just evaluating them.

00:20:48.433 --> 00:20:50.017
Yeah, I see, I see, yep.

00:20:50.778 --> 00:20:52.864
Yep, All right.

00:20:52.864 --> 00:20:56.944
Next one we have the silencer smooth Again.

00:20:56.944 --> 00:20:59.435
Explain to your kid what that is.

00:20:59.435 --> 00:21:01.433
Well, he actually.

00:21:01.433 --> 00:21:03.259
He just thinks that one just looks like a toy.

00:21:11.029 --> 00:21:17.700
I'm going to ask, ask, while you're talking, I'm gonna ask chad gpt to explain to a two-year-old what a silencer is without it sounding terrifying, um, and he like acts out our interactions fully.

00:21:17.700 --> 00:21:20.785
So in the morning he wants to smell it.

00:21:20.785 --> 00:21:26.434
He wants to smell the beans in the coffee bag so he can look at me and go coffee, um, and he does that basically every day.

00:21:26.434 --> 00:21:28.896
And then he wants to hold the beans in the coffee bag so he can look at me and go mmm coffee, um, and he does that basically every day.

00:21:28.896 --> 00:21:35.170
And then he wants to hold the bag and shake it, um, and the other one, he seems to be like whoa, this is crazy.

00:21:35.170 --> 00:21:36.355
Like what is this gunship?

00:21:36.355 --> 00:21:42.836
The silencer just looks like a toy, um, but again there's a, there's a vibe here.

00:21:42.836 --> 00:21:46.604
I feel like they have a kind of a specific clientele.

00:21:48.372 --> 00:22:10.509
If we're talking about, again, machine guns and silencers and all that stuff, this one is another one that's going to be in the like six to seven range range.

00:22:10.509 --> 00:22:18.211
Um, this would be another coffee that like not a lot of weird, like fruity notes or anything like that, um, so this would be one again that you could gift someone that wants something smooth and kind of down the middle.

00:22:18.211 --> 00:22:20.894
So I'd say six to seven, somewhere in that range.

00:22:20.894 --> 00:22:24.959
Um, definitely the better of the two.

00:22:24.959 --> 00:22:27.082
Um from black rifle.

00:22:27.082 --> 00:22:34.794
And then, last but not least, we have collectivo del sol, by far the winner.

00:22:34.794 --> 00:22:43.423
Um, like not an eight, but not a seven, you know, seven, four, seven, seven, four, seven, six.

00:22:43.423 --> 00:22:47.267
This would be if I had a diner.

00:22:47.267 --> 00:22:53.698
This would be the coffee that I would serve in it Very smooth, good amount of flavor, like.

00:22:53.698 --> 00:23:01.180
And when people sat down and got the cup poured and they assume, because it's a diner, that's going to taste like dog shit, they would be like oh, this is nice.

00:23:01.769 --> 00:23:07.951
I was going to say really not not selling that to me by saying I'd put it at diner.

00:23:07.971 --> 00:23:21.134
But no, I mean like, if I had like a, like a breakfast restaurant, like, like doesn't have to be diner, this would be the kind that this would be the kind of coffee I think that now, when I hear diner, I'm thinking like everyone would like well here's.

00:23:21.134 --> 00:23:22.938
That's one thing that pisses me off.

00:23:22.938 --> 00:23:24.981
We have good food here locally.

00:23:24.981 --> 00:23:26.724
We have really good food in Portland.

00:23:26.724 --> 00:23:31.942
It is rare that they pour you a good cup of coffee in a restaurant.

00:23:31.942 --> 00:23:33.200
It's almost always trash.

00:23:33.549 --> 00:23:35.078
That's almost always fucking charcoal.

00:23:35.078 --> 00:23:38.739
There's a shitload of very good coffee around here, but that's what I'm saying.

00:23:38.759 --> 00:23:39.359
I don't have both.

00:23:39.500 --> 00:23:49.162
Yeah, exactly, and there's a couple of spots that do decent, like breakfast sandwiches with their caught Like I like speckled axis breakfast sandwiches and coffee shop though.

00:23:49.162 --> 00:23:50.363
It is yeah, yeah.

00:23:50.443 --> 00:24:06.901
Yeah, it's not I've been told that the coffee in America tastes like shit because they over roast it, because people put too many ingredients in it.

00:24:06.901 --> 00:24:13.160
So starbucks doing the charcoal roast is a response to um, people put a ton of cream and sugar in it and if you do that to a light roast you don't taste much.

00:24:13.160 --> 00:24:18.644
But if you do that to a dark roast, that like smoky coffee flavor still comes through.

00:24:18.665 --> 00:24:31.986
Taste the coffee through exactly yes, so that's where the like you know, the espresso roast and the Italian roast and all that like, that's where a lot of that supposedly comes from, because people can actually taste it.

00:24:31.986 --> 00:24:49.055
So yeah, del Sol, definitely like, would 100% recommend that if you were going the five pound bag route One of our I can't remember who it was I should have pulled it up before, but somebody on discord sent me an at-home roaster.

00:24:49.055 --> 00:24:51.220
Um, oh yeah, I'm gonna.

00:24:51.220 --> 00:24:58.551
I'm gonna wait a little bit, but that feels like my that's right up my fucking alley the more, the more steps I can add to the process of making coffee.

00:24:58.551 --> 00:25:00.034
It just gets me excited.

00:25:00.034 --> 00:25:02.877
Um, so that that will definitely be next.

00:25:02.877 --> 00:25:16.844
But I would say, a hundred percent recommend if you're a coffee person, del Sol, if you're not a coffee person, I think any of the other three would totally be fine to order the five pound bag.

00:25:16.844 --> 00:25:18.696
If you're just like, give me the fucking coffee.

00:25:20.191 --> 00:25:25.881
So basically, if you're not a snob, all four of them are good, and if you're a snob, I recommend the Del Sol.

00:25:25.881 --> 00:25:30.557
How many listeners do we still?

00:25:30.596 --> 00:25:35.343
have A silencer is like a little helper for a tool that makes loud sounds.

00:25:35.343 --> 00:25:39.421
It makes those sounds much quieter, kind of like when you whisper instead of shouting.

00:25:39.421 --> 00:25:42.135
It's just a way to keep things peaceful and calm.

00:25:42.135 --> 00:25:43.238
Exclamation point.

00:25:43.578 --> 00:25:45.323
Wow, send that to me.

00:25:46.017 --> 00:25:52.961
I'll read that to carter tomorrow silencer to a to a one-year-old, without it sounding scary love that, love that.

00:25:53.903 --> 00:25:55.530
All right um hunter.

00:25:55.530 --> 00:25:58.375
We are in open prep.

00:25:58.414 --> 00:26:17.834
Hell week starts now blessings um while we're recording this, it is week three, we are heading into week four and I want to reiterate some things that we've put out there relating to the open prep peaking schedule and that is.

00:26:17.834 --> 00:26:19.839
We started with that low volume.

00:26:19.839 --> 00:26:26.259
We started with the fantastic warmups and the mobility and thinking about our nutrition, our hydration, our sleep.

00:26:26.259 --> 00:26:30.786
This is the time of year that we ask open athletes to go pro.

00:26:30.786 --> 00:26:52.663
Hell Week is intentionally supposed to challenge you to keep those habits and kind of kick your ass, a little bit Like overreaching at its finest, going above and beyond what you're capable of, going above and beyond what is necessary on a week-to-week basis when it comes to programming volume.

00:26:52.663 --> 00:27:00.951
That is what we're doing this week and we'll have more insight into how to execute workouts after Hell Week.

00:27:00.951 --> 00:27:06.662
But I just really want to challenge people to get this stuff out on paper.

00:27:06.662 --> 00:27:11.118
Make yourself a schedule, especially if you're you know more of the weekend warrior type.

00:27:11.118 --> 00:27:15.652
Um, like, really think about can I do?

00:27:15.652 --> 00:27:21.544
I have the time to go in, warm up properly, cool down properly, get all of these pieces done.

00:27:21.544 --> 00:27:28.074
Should I or could I move a certain piece from this day to this day to make sure that my schedule actually works well?

00:27:28.074 --> 00:27:31.605
Um, but I think it's fun for people to.

00:27:31.925 --> 00:27:37.358
You know, sort of like hunter talked about um or alluded to with tony at wadapalooza.

00:27:37.358 --> 00:27:46.742
These, these moments where you ask yourself to level up, can be very insightful into like goal setting and expectation setting for yourself.

00:27:46.742 --> 00:27:50.355
Like, is this really the life that I want to live?

00:27:50.355 --> 00:27:51.720
Is this to get me excited?

00:27:51.720 --> 00:27:58.163
Am I happy that I'm training more, or is it like really fucking with my personal life and I just want to continue to?

00:27:58.163 --> 00:28:01.317
You know, go crush it with my friends at a partner competition.

00:28:01.317 --> 00:28:13.230
You know two or three times a year that sort of thing, or do you lean into it and it is exciting and that regimented lifestyle you know really works for you and you see the improvements there.

00:28:13.230 --> 00:28:40.962
So, um, yeah, good luck in hell week, um, and if it sucks, it was supposed to I don't know if you have any words of wisdom.

00:28:41.022 --> 00:28:53.298
Volume that you were going to ever be able to allocate time to is, you know, three training pieces like a lift, conditioning and skill, or maybe a lift and two conditioning pieces, with that, the time of year being kind of what it is.

00:28:53.298 --> 00:29:01.397
Ultimately, the goal is to just overreach a little bit on volume with commensurate intensity.

00:29:01.397 --> 00:29:09.815
So the caveat there is increasing the volume a little bit, assuming that it can still be executed at high intensity.

00:29:09.815 --> 00:29:17.259
It's not like we're not trying to cram 10 pounds of shit into a five pound bag, like we want you overreaching a little bit.

00:29:17.259 --> 00:29:26.111
But if adding volume comes at the sacrifice like okay, I can do one more piece, but that means no cool down, I can do one more piece that just means I need to shorten up my warm-up.

00:29:26.111 --> 00:29:33.076
That's where I would say it's like that's, that's not, that's not how you do it, like there needs to be some kind of fixed goalposts.

00:29:33.076 --> 00:29:42.465
It's like I'm always going to get a good warmup, I'm always going to get a good cool down, and then what happens in between is where maybe you're able to overreach a little bit.

00:29:42.786 --> 00:29:53.692
Um, as far as just making sure that you're, you're getting kind of the intent of hell week and the intent of the open phase, where the volume ramps up a bit and then tapers back down into the open.

00:29:53.692 --> 00:29:54.814
Um.

00:29:54.814 --> 00:30:12.190
So it's just kind of like a, just a tone setter for the week from the perspective of like, hey, it is meant to be, but it's also not meant to be like, fucking, I'm going to do Murph every day for a week, you know, like a, like a, like a chat, like a volume challenge.

00:30:12.190 --> 00:30:13.856
It's not supposed to be that thing.

00:30:13.856 --> 00:30:15.998
Ultimately, we're trying to prepare you to compete.

00:30:15.998 --> 00:30:21.722
You have to be ready for one workout a week for three weeks, not 12 pieces a day for a week.

00:30:21.722 --> 00:30:23.396
So just keep that in mind.

00:30:23.396 --> 00:30:33.951
There is obviously a purpose to doing a little bit more than maybe you're used to and maybe more than you're currently capable of handling, but you step.

00:30:33.951 --> 00:30:36.896
You know there's a fine line between leaning forward and bending over.

00:30:36.896 --> 00:30:41.673
So peek over that line, don't do the latter.

00:30:42.255 --> 00:30:51.078
Yeah, for sure, and you guys can go back in in our YouTube video history a little bit and find some of our athlete training camps.

00:30:51.078 --> 00:31:03.977
When people come to town, and one of the themes that we have, especially if they show up during, you know, a hell week or a mock games or whatever it is one of the themes that we have is no check boxes.

00:31:03.977 --> 00:31:06.182
So as part of the warmup.

00:31:06.309 --> 00:31:08.335
It's like what are we doing?

00:31:08.335 --> 00:31:09.597
Why are we doing this?

00:31:09.597 --> 00:31:17.696
And we're in front of the whiteboard and they're just, you know, they're rolling at a hundred beats per minute warming themselves up and we're talking through.

00:31:17.696 --> 00:31:19.787
What are you trying to get out of this piece?

00:31:19.787 --> 00:31:21.111
What are you trying to get out of this piece?

00:31:21.111 --> 00:31:23.015
What is the expectation that is set here?

00:31:23.516 --> 00:31:41.615
And we do that almost like, like, in an annoying way, every single time we go to do one of those potentially three, four, five pieces in a day, just to be like, hey, if we reach a point here where you don't have an answer to this question or you feel like you can't push anymore, we're not doing this.

00:31:41.615 --> 00:32:12.852
Um, so the the no check boxes thing is, like, I think, even harder to grasp when you're following an online program, because we might say, hey, this is hell week, we're intentionally doing extra volume, and you might think that that means there was an intention behind what we're doing here and we're never gonna put pieces into the program that don't have a very specific reason to be there as you go through yeah, that's that's one of the ways that I would audit, if you're ready to do it like why am I and?

00:32:12.872 --> 00:32:20.013
there's also, there's a difference too between a checkbox and a like an quote, easy training piece.

00:32:20.013 --> 00:32:37.219
So, for example, like accumulate five minutes in a wall facing hand, stand, hold, like we can, like that is in in a sense kind of a checkbox, like you did it or you didn't, but there's still like we can still dedicate mental energy towards like being in a good position.

00:32:37.219 --> 00:32:46.500
Not overreaching to the point, not, you know, the checkbox would be like, yeah, I'm gonna do this for five minutes, my position's gonna suck, I'm just gonna try to knock this out all in one set and be done with it.

00:32:46.500 --> 00:33:01.759
Right, it's like we can still do the practice session with kind of a low intensity of, you know, physical exertion but a high level of mental kind of focus and just making sure that we're doing the stuff correctly.

00:33:01.759 --> 00:33:09.202
Once you get to the point where you you know you're writing out on your little mini whiteboard or whatever, it's like oh fuck, I gotta do this, this, this and this.

00:33:09.202 --> 00:33:31.885
And we're like and now, now I'm looking at the clock and now I'm like, okay, I'm gonna do this in this 20 minute window, this in that 20 minute window, and we're not like allowing ourselves to think like, okay, what if I'm what if I'm just too fucking beat up after this piece, like I'm not going to be ready to go five minutes after this short burner Metcon right into some skill work or something like that?

00:33:33.573 --> 00:33:52.895
So if it's okay to have that kind of laundry list of stuff, especially this time of year where we're asking you to do that but if it gets to the point where it's like, yep, I got to do that, I got to do that, I got to do that and I just got to move from one thing right to the next, I'm willing to bet you're not getting the most out of those pieces.

00:33:52.895 --> 00:33:54.380
We're not kind of learning as much as you can.

00:33:54.380 --> 00:33:56.795
You're probably not getting the physical adaptation as much either.

00:33:56.836 --> 00:34:31.135
You're just kind of adding mileage onto your body as opposed to something that's a little bit more beneficial to kind of know, know the line between you, know just the checkbox mentality and actually saying like, okay, yep, this is higher volume than I'm used to, but I am going to have kind of, I'm going to perform every piece with with intention, with some sort of focus, uh, and you know, even if it's not your, your best effort, like as long as it is the, the best effort that you have in that moment, like that's acceptable to me in this kind of at this point in the phase.

00:34:32.293 --> 00:34:34.190
I consider that my time to shine.

00:34:34.190 --> 00:34:42.596
The first time an athlete comes to visit, it's like I think I want them to feel like when are we going to fucking start this?

00:34:42.596 --> 00:34:43.813
Like what?

00:34:43.853 --> 00:34:44.757
is happening right now.

00:34:45.269 --> 00:34:46.733
That just the minor details.

00:34:46.733 --> 00:34:49.201
The handstand hold, the accessory work.

00:34:49.201 --> 00:34:56.260
Like, hey, you know you struggle, your hip bothers you, your low back bothers you and we do the positional front squats.

00:34:56.260 --> 00:35:01.606
Like are we doing our squat hold, then couch stretch, then hitting the ankles?

00:35:01.606 --> 00:35:06.179
You know, checking in on range of motion doing some activation.

00:35:06.318 --> 00:35:06.699
What does the?

00:35:06.739 --> 00:35:17.115
warm-up look like, and it's like I really want people to to feel that like, oh wow, like even even this side of things, there's a way that we can do it.

00:35:17.115 --> 00:35:18.561
That progresses us.

00:35:18.561 --> 00:35:28.443
You know, like so many people think that like, okay, brick wall got it ram head yeah like, and that's just one tool I had a.

00:35:28.603 --> 00:35:35.353
I was I was doing a pt session yesterday with one of our members and she, uh, she struggles with some knee pain, a little bit of hip pain.

00:35:35.353 --> 00:35:39.771
She's had some a couple of surgeries and stuff like that, so there's a reason.

00:35:39.771 --> 00:35:48.311
But she also really struggles to use her, engage, her glutes and hamstrings, which is like classic, oh, your low back and your knee hurts.

00:35:48.311 --> 00:35:54.273
Like I'm willing to bet we don't use the supporting musculature that supports our low back and our knees.

00:35:54.273 --> 00:36:09.422
And we spent like a good chunk of the PT session like, hey, we're going to do lunges, we're going to experiment with different kinds of types of lunges to try to see if you can get your glutes and your hamstrings to work, and we're going to do some like activation drills in between and the the.

00:36:09.422 --> 00:36:23.038
The point I'm trying to make here is like it was a lot of just like little shit that I just guided her to through and it was like no, you're going to do this and it's helpful, cause I'm like one-on-one you have one person holding you accountable to doing that in a.

00:36:23.038 --> 00:36:35.090
If you're working out by yourself, like there's a, there's that side of the coin where you have to kind of be your own accountability buddy, so to speak.

00:36:35.090 --> 00:36:37.601
Obviously, if you have a coach, you've got that in your, in your sheet and hopefully we're checking it off.

00:36:37.601 --> 00:36:55.896
But even like you know that just having that one person there or that very directed sort of thing guidance to give them, and then actually putting like she put the effort in, we were like okay, you're going to do some glute activation steps before you even do this set of lunges, as a way to kind of like like pre-fire the muscles that are supposed to be firing.

00:36:55.949 --> 00:36:59.838
And she came in today and she was like the only thing that's sore on me right today is my glutes.

00:36:59.838 --> 00:37:08.532
And I was like fantastic, we did fantastic, we did it.

00:37:08.532 --> 00:37:10.376
And all the only difference was like I'm just going to be like on you about here.

00:37:10.376 --> 00:37:16.739
Nope, like let's tinker a little bit, let's find the things that are going to make you move correctly, use the correct musculature, whatever.

00:37:16.739 --> 00:37:20.677
And now we at least hopefully she at least kind of stores that in the back of her brain.

00:37:20.677 --> 00:37:22.402
It was like yep, I did this, I did that.

00:37:22.402 --> 00:37:24.396
That's how I can get these muscles working.

00:37:24.396 --> 00:37:28.909
And you know, that's just kind of one step, one step in the right direction.

00:37:28.909 --> 00:37:37.039
But just an example, hey, take the time to do those things right, do them well and like learn something kind of along the way.

00:37:38.030 --> 00:37:56.018
I think people want the needle moving activities to be big and sexy or scary or whatever, and so often it's like you came to me as someone trying to compete in a sport where you just redline, yeah, all of the time, like I know that you're willing to do that and go there.

00:37:56.018 --> 00:38:06.269
There's so many instances of, like the amount of mobility that you need to do to get to the CrossFit Games is astronomical, and it's like, yeah, is it truly?

00:38:06.269 --> 00:38:12.990
Again, like it's the conversation of whatever it takes athletes like to say that what if it's stretching?

00:38:12.990 --> 00:38:16.398
Yeah, like, are you willing to go there and do that?

00:38:16.438 --> 00:38:20.090
what if it is glute activation, that kind of thing, all right.

00:38:20.090 --> 00:38:22.112
Um huntrum I'm.

00:38:22.112 --> 00:38:23.614
I did this intentionally.

00:38:23.614 --> 00:38:52.023
You, you can tell me, fuck you before you give me the answer, but I'm very intrigued by putting you on the spot and asking you how you think about programming, for how you would think about programming, or start to develop your hypothesis surrounding someone who would be doing the following schedule they do the open in february yeah yeah they do the open in february, they go to the mayhem classic.

00:38:52.063 --> 00:39:00.320
In april they go to the virtual semi-final, um uh, beginning of may they have world fitness project.

00:39:00.320 --> 00:39:08.581
In may they potentially have another in-person semi-final at some, depending on how the other stuff went up until early June.

00:39:08.581 --> 00:39:21.043
Games in August, world Fitness Project number two at the end of August, rogue at the end of October and World Fitness Project number three in the middle of December.

00:39:21.043 --> 00:39:30.144
Just the idea of what we are trying to accomplish with these athletes is very different than what it was before.

00:39:30.144 --> 00:39:32.054
Where's your mind?

00:39:33.951 --> 00:39:41.943
My mind first goes to like how many people on the planet are qualified to even attempt to undertake that sort of schedule?

00:39:42.704 --> 00:39:43.005
40.

00:39:44.952 --> 00:39:47.018
Maybe right yeah, and you're saying-.

00:39:47.210 --> 00:39:48.188
There are people that are going to try.

00:39:48.990 --> 00:39:50.996
You're saying all of these what if I-.

00:39:53.101 --> 00:40:08.777
I would say one of the things that's interesting about this is if you are truly a top 10 athlete in the world, there's a pretty good chance that mayhem virtual semifinal, in-person semifinal is like a two out of three situation.

00:40:08.777 --> 00:40:10.242
I think.

00:40:10.242 --> 00:40:15.092
Knowing CrossFit, you probably have to do the virtual to participate.

00:40:15.092 --> 00:40:19.202
If I had to guess, I feel like they're're gonna make everyone do that kind of a thing.

00:40:19.202 --> 00:40:28.976
Um, but that, like it, is interesting because your planning has to take into account if someone's goal is to get to the games and they yeah, I was gonna ask that's.

00:40:29.016 --> 00:40:31.445
My second question is what's, what's the goal of this person?

00:40:31.445 --> 00:40:36.864
Is it to to make, hopefully finish in the money in most of these and make this like a?

00:40:36.864 --> 00:40:38.461
Is this like a profitable?

00:40:38.461 --> 00:40:39.264
Is this like a?

00:40:39.264 --> 00:40:40.248
This?

00:40:40.288 --> 00:40:40.347
is?

00:40:40.427 --> 00:40:43.498
I don't think this is my, my living, or is it like now?

00:40:43.498 --> 00:40:47.445
The games are my um, the goal is the games.

00:40:47.445 --> 00:40:51.612
I'm assuming this is modeled after a specific athlete.

00:40:51.612 --> 00:40:53.541
Well, what I tried to do is I.

00:40:53.800 --> 00:40:57.824

Staying Competition Ready - E.339

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