April 22, 2025

The GPP Revolution - E.350

The GPP Revolution - E.350
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What does it really mean to do "whatever it takes" to achieve your fitness goals? The answer might surprise you. In this wide-ranging conversation, the Misfit coaches explore how elite athletes like Rory McIlroy overcome mental barriers while revealing their newest programming innovation that's been years in the making.

The team unpacks McIlroy's Masters victory through the lens of coaching psychology, drawing powerful comparisons between golf's highest levels and the CrossFit competitive landscape. They share candid insights about managing narratives, expectations, and the voices in your head during competition – lessons applicable far beyond sports.

After years of requests, Misfit Athletics has finally unveiled their GPP program – a comprehensive approach to fitness that prioritizes sustainable, long-term results over competitive extremes. At $29/month, this programming answers the call for former competitors, busy professionals, and fitness enthusiasts who want exceptional results without sacrificing their bodies. The coaches explain their revolutionary "Meathead Monday" concept that combines strength training with aerobic conditioning in a time-efficient format that's already generating enthusiasm among early adopters.

The conversation shifts to an analysis of the M@^#3m Classic programming, where athletes faced an unprecedented volume of squatting across multiple events. The hosts explore whether this represents a deliberate test, a programming bias, or something more significant about the evolution of elite CrossFit competition. They express concern about the widening gap between what top athletes can handle and what's appropriate for the average CrossFitter.

Whether you're seeking sustainable fitness, coaching insights, or perspectives on the evolving CrossFit landscape, this episode delivers practical wisdom from coaches who understand the delicate balance between pushing limits and maintaining longevity.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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00:16 - Welcome & Programming Updates

01:45 - Life Chat: Rory McIlroy's Masters Grand Slam

17:39 - Travel Tales with Toddlers

24:32 - Whatever It Takes: Athletic Progress

27:30 - The New GPP Program Launch

38:40 - Meathead Monday Explained

52:48 - Mayhem Classic Programming Analysis

01:17:33 - CrossFit HQ & Online Semifinals Drama

01:22:44 - Final Thoughts & Wrap-Up

WEBVTT

00:00:16.931 --> 00:00:17.990
Good morning, misfits.

00:00:17.990 --> 00:00:20.772
You are tuning into another episode of the Misfit Podcast.

00:00:20.772 --> 00:00:22.954
The boys are back.

00:00:22.954 --> 00:00:38.482
We have a brand spanking new program, talk a little bit about the Mayhem Classic and then, if we have time for some CrossFit HQ online semifinals drama, why not dig into that?

00:00:38.482 --> 00:00:40.085
Have a little bit of fun with it.

00:00:40.085 --> 00:00:44.113
What do we got going on here?

00:00:44.113 --> 00:00:45.831
All right, I'm off my rhythm rhythm.

00:00:45.831 --> 00:00:48.182
It's obviously been a little while since we've talked to you guys.

00:00:48.182 --> 00:00:51.951
Um, before we get into life chat, uh, programming schedule.

00:00:52.031 --> 00:00:56.747
The misfit affiliate cortez phase starts monday, may 12th.

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This is kind of the official start to the 2025-2026 program, um, where we get into some of the certain biases and I'll give a little teaser before the Misfit Affiliate Programming episode comes out.

00:01:13.168 --> 00:01:20.920
There's a little bit of running in there so you can see if you can figure out what Cortez means, and we'll drop that in that podcast.

00:01:20.920 --> 00:01:26.329
Also, misfit Athletics Off-Seseason block two starts Monday, may 26th.

00:01:26.329 --> 00:01:31.028
Same thing We'll get into a full episode on that.

00:01:31.028 --> 00:01:45.114
Talk about sort of the transition from offseason block one to offseason block two and then, if anybody's going to be a new subscriber, how to attack that, how to choose the strength or the conditioning bias track Life chat.

00:01:45.114 --> 00:01:46.804
Gentlemen, it's been a while.

00:01:46.804 --> 00:01:47.506
What's going on?

00:01:48.448 --> 00:01:51.802
It's been a minute, yeah.

00:01:51.802 --> 00:01:58.629
In the long hiatus that we've had, Rory McIlroy completed his Grand Slam.

00:01:58.629 --> 00:02:02.697
It was a monumental Sunday for golfers.

00:02:02.697 --> 00:02:14.173
Oh, my goodness, I would say too, like any non-golf, any casual sports fan who paid the masters are big enough for that any concept of how important that was.

00:02:14.173 --> 00:02:14.713
That was a.

00:02:14.713 --> 00:02:16.585
Probably I was.

00:02:16.585 --> 00:02:26.480
I've told a couple people I think that was probably like independent of, like coaching and work-related stuff probably the most invested in a sporting event I've ever.

00:02:26.681 --> 00:02:53.963
I've found myself, um, certainly in like the last decade like sure, and one thing that's interesting about that is the coaching and the competing in the world that you live in enhances the viewership of that, because I'm not really I I'm not a golfer, I don't really watch golf, but just the idea of someone being as good as he is at something and then having to overcome narratives and all of that, it's just fascinating.

00:02:54.765 --> 00:02:59.651
Yeah, um, so that was that was a uh, that was very exciting.

00:02:59.651 --> 00:03:06.431
Um, and yeah, in the life chat, um, I am in fact no closer to the Masters than I was.

00:03:06.431 --> 00:03:18.754
So for anybody wondering about my, my journey and my Grand Slam hopes, I'd say the statistical probability has not increased.

00:03:20.760 --> 00:03:21.602
But can we get?

00:03:21.602 --> 00:03:22.805
Can we get like?

00:03:22.805 --> 00:03:28.313
Can we get, get like a uh, main senior tournament like grand slam?

00:03:28.313 --> 00:03:29.243
Can we come up with one?

00:03:29.243 --> 00:03:30.669
Yeah, I think you know what I mean.

00:03:30.669 --> 00:03:32.157
Like you win the fucking none.

00:03:32.176 --> 00:03:37.694
Such classic tpc none such classic, hosted a tuesday morning at 9 am.

00:03:37.694 --> 00:03:38.617
It's only nine holes.

00:03:38.617 --> 00:03:49.362
There's two people competing, so fuck yeah, I think we could find a uh, find a local grand slam to uh to create and for me to win as the only competitor.

00:03:49.483 --> 00:03:58.786
But explain to the lay person how rory can make the shots that he makes and miss the shots that he misses.

00:03:58.786 --> 00:04:00.810
They don't really go together.

00:04:00.810 --> 00:04:02.492
It's fucking wild.

00:04:02.492 --> 00:04:16.680
Some of those shots he made were like you know, I don't, I don't know the history of golf, but like some of the best shots that I've ever seen in a pressure situation reminded me a lot of some of the shit that tiger used to do, where you're just like yeah, what the fuck is happening?

00:04:16.822 --> 00:04:30.908
and then he's like there's I've heard like the thing of like like good rory and bad rory being on his shoulder yeah and like him trying to fight that and his caddy trying to help him out and everything, and it's just every once in a while it's like this is too easy.

00:04:30.908 --> 00:04:32.564
Let me miss this putt.

00:04:32.644 --> 00:05:05.536
I think my best yeah, I think I feel like my best comparison is almost like a like an early days Matt Frazier, who could absolutely annihilate the field by dozens of pounds in a given lift and then somehow in another event, drop an absolute egg, and I guess that would probably be my closest for the listener to describe that like a tremendous level of talent and just like not being able to put things.

00:05:05.658 --> 00:05:24.403
It's even tough because, like frazier was, frazier's was more just like I don't know how to do crossfit but I'm yeah, rory knows how to golf, he knows how to golf, um, but he spent a lot of time and I think this is like relevant for any athlete but he spent a ton of time um, in the off season one, like kind of working his weaknesses.

00:05:24.403 --> 00:05:33.384
So one of the things that he worked a ton on is, um, his wedges, his wedge play and the ability to you can fucking tell different trajectories.

00:05:33.685 --> 00:05:38.961
Like for for non-golfers, you want to be able to hit kind of like what you would call windows.

00:05:38.961 --> 00:05:59.201
So if you had like nine windows, imagine kind of like a giant, a tic-tac-toe board in the sky, being able to hit a ball that goes in those nine kind of windows or those nine squares on the tic-tac-toe board, that's kind of like uh, you'll hear professional golfers talk about the windows and that's something that he worked on.

00:05:59.201 --> 00:06:26.543
But I think he also got, um, from what I heard, a good bit of guidance from Bob Rotella, who's a pretty well-known sports psychologist who's worked with a ton of athletes from different sports, like talking Michael Jordan, like super high-profile guy, because I think that was part of it and he's also just having the expectations that he had um for the last decade.

00:06:26.543 --> 00:06:29.232
Essentially like that just compounds every year.

00:06:29.232 --> 00:06:48.045
So you can you can pretty easily understand why somebody with that much talent and that many expectations um, you know, winning four majors as a super young athlete and then going 10 years without winning one uh starts to make everybody, including himself, question if he can actually do that.

00:06:48.125 --> 00:06:49.730
So it was pretty fun to watch.

00:06:49.730 --> 00:07:00.182
I watched kind of from like from a coaching perspective, like over on sunday I I think that, like his, his body language was really was pretty impressive.

00:07:00.182 --> 00:07:01.846
Like at no point did.

00:07:01.846 --> 00:07:17.470
Did it change drastically from one, you know from from a really tough start on hole, literally the first hole, um, like it didn't really change and all the way to the point where he had to make some absolutely wild clutch plays.

00:07:17.470 --> 00:07:27.892
Um, he can, he slung a, slung a seven iron 200 yards around a fucking tree, uh, but then he misses a yeah, that's.

00:07:27.959 --> 00:07:31.447
I mean, that's kind of what I'm talking about 125 yard wedge.

00:07:31.526 --> 00:07:46.721
So he uh he, he had to earn it for sure, but, um, I think anybody anybody who's trained or competed in something and had to earn every bit of a victory or a kind of a mission accomplished thing, knows that it's it's worth it.

00:07:46.721 --> 00:07:51.300
So it was really cool to watch like all those things come together for an elite athlete.

00:07:51.860 --> 00:07:57.572
Um, on the stage that that that was it gives us so much like we could do it.

00:07:57.572 --> 00:08:07.016
We could definitely do a full episode on this, like the, the narratives of like you think about it from a CrossFit perspective.

00:08:07.016 --> 00:08:09.180
It's complicated.

00:08:09.180 --> 00:08:20.716
It's complicated to be in the spotlight at all times and having other people tell you how good you are or how good the training program you are, or is that you're on, and all of these different things.

00:08:20.716 --> 00:08:23.569
And then throughout the weekend, what are you consuming?

00:08:23.569 --> 00:08:24.605
Who's speaking to you?

00:08:24.605 --> 00:08:26.045
What are the things that are happening?

00:08:26.045 --> 00:08:28.274
What voice in your head is taking over?

00:08:28.274 --> 00:08:28.755
Like.

00:08:28.755 --> 00:08:42.841
One of the stories that I heard is his caddy um going into the playoff was like if I told you monday that we would be going into the playoff, you would have been so happy right sure like, like what, what are we doing?

00:08:42.860 --> 00:09:20.817
you know what I mean and these narratives, and I can't fathom what it's like to experience the level of other people fucking, like, chirping at him for as long as they have one of five people ever in a kajillion year old sport to do what he's done right like so absurd six now and like six now, um, and it's just like, like, even as coaches, you like, we'll buy into a narrative like that when, when it's not something that we have the context for, when we have the context, it becomes our job to say those kinds of things.

00:09:20.857 --> 00:09:23.826
And luckily the caddy is like I.

00:09:23.826 --> 00:09:30.054
I find that to be fascinating too, the whole caddy game is wild like like listening to the listening to the players.

00:09:30.095 --> 00:09:42.884
There's a there's a sports podcast that I listen to that has a decent amount of golfers on it and like a lot of the conversations that they have are about the caddies and like you know, being the thermostat and all that, like that's such a huge, such a huge part of it.

00:09:42.884 --> 00:09:50.288
So I I just am endlessly fascinated with stuff like that because I should know better.

00:09:50.288 --> 00:10:11.788
But then there's like a part of me that thinks it's hilarious that he keeps he kept self like sabotaging himself, like there's just that little part of me but then like like him falling to his knees and having that reaction is like like you and I have experienced similar feelings.

00:10:11.827 --> 00:10:28.554
I'm sure there's a heightened thing when it's on that level of like a scale, but it's just like you understand what, where that release would come from oh, yeah, the amount of work, the amount of pressure like he's about, like he's just trying to make it through an episode of Bridgerton before he falls asleep at night.

00:10:31.326 --> 00:10:35.113
Yeah, like the narrative on his, you know entire career changes.

00:10:35.113 --> 00:10:35.961
There it's, it's.

00:10:35.961 --> 00:10:42.432
It's no longer like you know exceptional start to the career and then a whole lot of close calls and then a whole lot of close calls.

00:10:42.432 --> 00:10:53.326
It's now exceptional start to the career, a whole lot of outstanding finishes and top performances in massive tournaments and career Grand Slam.

00:10:53.326 --> 00:10:55.192
Just happened to be a decade later.

00:10:55.192 --> 00:11:03.172
It's a complete narrative switch for him, so I'm really curious to see how he plays moving forward.

00:11:03.480 --> 00:11:04.826
Yeah, is this unburdened?

00:11:04.826 --> 00:11:05.580
Do we get to see unburdened Rory now?

00:11:05.580 --> 00:11:05.822
I'm really hoping so.

00:11:05.822 --> 00:11:05.940
I'd love to see how he plays.

00:11:05.940 --> 00:11:06.042
Yeah, is this the?

00:11:06.042 --> 00:11:06.323
Is this unburdened like?

00:11:06.323 --> 00:11:06.655
Do we get to see unburdened rory?

00:11:06.676 --> 00:11:06.937
now.

00:11:06.937 --> 00:11:07.940
I'm really hoping so.

00:11:07.940 --> 00:11:11.610
I'd love to see him just absolute now that he's, you know the first.

00:11:11.610 --> 00:11:17.023
The first thing he asked in his press conference was what are you going to talk about for the next year to the media?

00:11:17.023 --> 00:11:18.568
Basically like, yeah, you don't.

00:11:18.710 --> 00:11:21.179
Like nobody can say scotty can't win the masters.

00:11:21.179 --> 00:11:22.423
Yeah, scotty.

00:11:22.443 --> 00:11:36.086
Yeah, apparently not I guess, um, but yeah, I'm, I'm really hopeful that, like all of a sudden, he's just gonna prove to be the, you know, one of the top two best players on the planet and just go on an absolute.

00:11:36.086 --> 00:11:37.309
He's already kind of like.

00:11:37.309 --> 00:11:41.509
The first half of his season has started like that with the wins that he's chalked up.

00:11:41.509 --> 00:11:49.508
So the, the stage is definitely set for a scotty scheffler, like year for rory mcelroy, um, but it'll be cool.

00:11:49.567 --> 00:11:56.493
The one thing that I'll say that is funny is and I man, I hope you, the people listening to this, love this uh part of the podcast.

00:11:56.493 --> 00:12:02.105
But, um, what doesn't bode well for rory is scotty looked like shit and came in fourth.

00:12:02.105 --> 00:12:11.870
Like watching him, he looked bad and that was better than basically everyone in the world which is like he just kept

00:12:11.909 --> 00:12:19.376
like and you could see his body language and it wasn't defeatist, it was basically I'm better than this.

00:12:19.376 --> 00:12:26.288
Like that's what I saw on him when he'd miss a putt that shouldn't miss, or like I don't know the.

00:12:26.288 --> 00:12:32.275
I mean, some of the stuff with golf is just like the ball hits the green and then does some wacky shit and you're like, is that really here fault?

00:12:33.140 --> 00:12:34.687
Yeah like that kind of thing.

00:12:34.687 --> 00:12:41.092
But I just I found that to be like like that was the narratives, like Scotty wasn't even in place, got it wasn't a big deal.

00:12:45.840 --> 00:12:47.082
Scotty came in fourth at the Masters, which it's kind of.

00:12:47.082 --> 00:12:48.065
He did that this last weekend too.

00:12:48.065 --> 00:12:59.081
He's just like he's just constantly trolling around in the top five like I had a bad weekend, I'm in the top five, yeah, it's like uh, yeah, so I don't even know where to go with my life chat.

00:12:59.181 --> 00:13:04.750
To be honest, seven I were at seven, I were at mayhem, um.

00:13:04.750 --> 00:13:09.464
Then I got a wisdom tooth yanked out, which I don't know.

00:13:09.464 --> 00:13:19.764
It was a bit of like a slow burn, like it wasn't that bad, but it's kind of annoying to have your mouth hurt for like a week and a half, like not, there was.

00:13:19.764 --> 00:13:24.663
No, I didn't have any bouts of like intense pain like if I was a moron and like chewed on that side.

00:13:24.663 --> 00:13:25.346
It was a problem.

00:13:26.109 --> 00:13:34.773
Um, so I guess that was fine, um you, you, you relegated to sip and slim fast, or what Um chew?

00:13:35.181 --> 00:13:36.124
I could eat.

00:13:36.124 --> 00:13:37.369
I so I could.

00:13:37.369 --> 00:13:41.847
I definitely understand if someone got all four, if it felt like that in four places in my face.

00:13:41.847 --> 00:13:53.303
That felt like that in four places in my face.

00:13:53.303 --> 00:13:56.331
That'd be a problem because, like, if you don't take a bunch of anti-inflammatories, it like makes its way out in every direction.

00:13:56.331 --> 00:13:58.138
So like you have a headache on, like like the side of your head and and all that jazz.

00:13:58.138 --> 00:13:58.778
So, um, I can understand why but?

00:13:58.799 --> 00:14:14.660
because, like because it was just like localized, I could shove food to the other side, but nothing where there was like any amount of getting your jaw involved, like if I had to like crunch, if I was eating like a steak.

00:14:14.660 --> 00:14:22.423
I actually did have a steak on vacation and it was a little too soon, like it's just a little too soon, um.

00:14:22.423 --> 00:14:31.325
So yeah, that wasn't really that big of a deal, but then, like a week later I was like this is kind of annoying, like I've had enough.

00:14:31.325 --> 00:14:37.192
Also, if you're watching on YouTube, I'm standing up right now.

00:14:37.841 --> 00:14:50.350
I'm in one of my spots right now where if I sit for more than 20 minutes my back just fucking locks up and I got to go like take a walk or I got to go get on a fan bike and spin for a little bit to get the spasms to stop.

00:14:50.350 --> 00:14:57.173
So I'm guessing I the same, the same discs, disc or discs just keep kind of popping their head out a little bit.

00:14:57.173 --> 00:14:59.624
The huge pain in the ass.

00:14:59.624 --> 00:15:05.869
So I'm fucking like getting into split stance here and standing on one foot, standing on the other, kind of moving around.

00:15:05.869 --> 00:15:08.548
So backs, backs, a little bit of an issue.

00:15:08.548 --> 00:15:18.231
I have the rite of passage now of traveling with a sick toddler on an airplane that was congratulations, that was something, yeah.

00:15:18.299 --> 00:15:19.371
Achievement unlocked for sure.

00:15:19.371 --> 00:15:21.822
That was something he the like.

00:15:21.822 --> 00:15:25.509
The real crescendo at the end his is.

00:15:25.509 --> 00:15:33.390
He puked all over maya as the plane was landing in miami you didn't tell me that that's good stuff, carter.

00:15:33.451 --> 00:15:56.711
Yeah, yeah, yeah, yeah yeah, yeah, he, the cherry on top was just and I don't honestly don't even think he puked because he was sick, because he just had kind of like a common cold, but you could tell his ears were like like really hurting and basically we were just passing him back and forth because he was screaming.

00:15:56.711 --> 00:16:12.712
Um, and I told hunter this yesterday but said the woman in front of me was recording him like crying with just just her face on the camera and trying to get like free miles and shit from delta.

00:16:12.712 --> 00:16:21.201
It's like at delta you better blah, blah, blah, like this crying ass baby has been crying the whole flight like I was just like what the fuck?

00:16:22.783 --> 00:16:24.346
dude, that's insane.

00:16:24.365 --> 00:16:31.484
I mean, we're so obnoxious but the funny thing is is I was like at that once I saw it I was kind of spying on her.

00:16:31.484 --> 00:16:34.671
A lot of drama in this woman's life, a lot of drama.

00:16:35.011 --> 00:16:49.869
Yeah, she was cooking on all fronts was she the one that has like the size 32 font on her phone so everybody could read it on the plane probably yeah, yeah that happens often yep, and it's funny because people will turn on you on a plane.

00:16:50.389 --> 00:16:53.763
They'll be like he's so cute, oh, is he okay?

00:16:53.763 --> 00:17:00.441
And then like I've had enough of this fucking kid I don't know, dude, it's part of life.

00:17:00.541 --> 00:17:03.106
Like kids are gonna be kids, you just gotta roll with the punches.

00:17:03.106 --> 00:17:05.031
It's never I don't.

00:17:05.079 --> 00:17:07.023
What are you doing on an airplane without headphones?

00:17:08.106 --> 00:17:10.211
that's yeah, 100, true.

00:17:10.211 --> 00:17:10.712
What are we?

00:17:10.712 --> 00:17:12.383
What's going on with you?

00:17:13.005 --> 00:17:13.746
yeah, I don't know.

00:17:13.746 --> 00:17:16.191
Um, yeah, you get a different.

00:17:16.191 --> 00:17:22.722
Like I'm sure at some point when I was really young, if I like sat next to a crying baby, I was probably personally a baby about it.

00:17:22.722 --> 00:17:25.119
You get a different once you're a parent.

00:17:25.119 --> 00:17:29.928
You get a different like you feel bad because it's like not fun.

00:17:29.928 --> 00:17:35.804
But I will say one travel day, no, no, bueno, first day there.

00:17:35.804 --> 00:17:42.105
So so, and then after that the kid got to go to the beach, in the pool every day and he was as happy as can be, so we'll take it it.

00:17:42.105 --> 00:17:44.170
And then the ride back.

00:17:44.190 --> 00:17:45.413
We had the usual bullshit.

00:17:45.413 --> 00:17:50.729
They got us a new airplane because ours was broken.

00:17:50.729 --> 00:17:55.163
And it's funny because it was like immediate, it was too good to be true.

00:17:55.163 --> 00:17:59.666
It was like maintenance issue, we're going to send you down to this other gate and you're good to go.

00:17:59.666 --> 00:18:00.509
Plane's already there.

00:18:00.509 --> 00:18:01.540
We're done, we get on the plane.

00:18:01.540 --> 00:18:03.384
They're like this plane was supposed to go to chicago.

00:18:03.384 --> 00:18:04.326
It has too much fuel on it.

00:18:04.326 --> 00:18:08.160
We need to remove 3 000 gallons or pounds or something of fuel.

00:18:08.160 --> 00:18:18.402
And I was like why, like I, it probably costs more to fly with a heavier plane takes more fuel if you have more fuel, kind of a thing.

00:18:18.781 --> 00:18:23.989
But like, so what literally be a cap on the weight of the yeah plane in the air?

00:18:24.028 --> 00:18:39.328
so, um, yeah, so they bring the, they bring the fuel truck over and the monitor's broken, and then they bring the maintenance people over and it turns out there's like a union fight going on.

00:18:39.328 --> 00:18:42.402
There's like certain members of this are trying to unionize.

00:18:42.402 --> 00:18:58.294
So we sat on the plane for hours, which was supposed to be a 50 minute flight from LaGuardia to Portland, and by the time we got him on and off the plane and we had skipped nap time, that flight was like so-so, I'd say.

00:18:58.294 --> 00:18:59.544
I'd say middle of the road.

00:18:59.544 --> 00:19:04.171
But understandable, he's basically just voicing everyone's inner thoughts at that point.

00:19:06.160 --> 00:19:08.045
Someone's got to do it, yeah.

00:19:08.445 --> 00:19:10.490
So, yeah, that's my life chat.

00:19:10.490 --> 00:19:21.905
I don't know if there's anything, anything ultra specific there, but I'm back, um, even though my back hurts and my two thirds I am invigorated, ready to rock.

00:19:21.905 --> 00:19:27.083
Um, I've got two shout outs that I wanted to do before we get into some of the topics of the episode.

00:19:27.083 --> 00:19:31.534
The first one is a shout out and like a bit of a plea.

00:19:31.534 --> 00:19:42.901
So the Masters community on Discord during semifinals was awesome, like one of the better times on Discord to see people.

00:19:42.901 --> 00:19:48.103
They were sharing strategies and talking through the workouts what order they were going to do.

00:19:48.103 --> 00:19:54.851
You know, we did the the stage thing, which is basically just like a live video where I talk to people about the strategy of the workouts.

00:19:55.593 --> 00:20:13.061
Um, and that is part of the power of how this program could work even better for you, and there's like sort of just a nod to everyone and then a master's community as well, of like trying to stay involved on a more regular basis.

00:20:13.825 --> 00:20:30.330
And I sort of thought about this a little bit more because a higher level athlete was talking to us about following our programming and one of the things that I was pitching as an advantage that I think is important is having crossover with other athletes within the program.

00:20:30.330 --> 00:20:40.083
So there's like a narrative that's out there of like your program needs to be, like absolutely 100% custom for you, or it's not what you want.

00:20:40.083 --> 00:20:57.236
And I believe that putting athletes on an island doing their own programming and not crossing over with you know a Metcon, an interval, a bitch work piece, whatever with other people, you end up losing some of that magic and, over a longer trajectory, are going to be less successful.

00:20:57.236 --> 00:21:28.453
No-transcript with the community and that side of things is completely free.

00:21:28.453 --> 00:21:31.724
Like you go there, you have the conversations, um.

00:21:31.724 --> 00:21:34.192
So yeah, stay involved.

00:21:34.192 --> 00:21:35.576
I think you'll be fitter for sure.

00:21:36.959 --> 00:21:39.163
Yeah, I'll just tack onto that briefly with the.

00:21:39.163 --> 00:21:46.900
The shout out um for and all all applies to master's athletes, but all all three of my semifinals, master's athletes, but all all three of my semi-finals.

00:21:46.900 --> 00:21:50.346
Master's athletes had a had a really outstanding weekend.

00:21:50.346 --> 00:21:56.747
Um, bull all or tony and kelly have been been with me for a handful of years now.

00:21:56.747 --> 00:22:05.631
Tony um, you know, had a, had a handful of highlights, including snatching 215, five more times than he ever did in his entire life.

00:22:05.631 --> 00:22:09.767
Um, it was a, it was.

00:22:09.767 --> 00:22:10.689
I mean, that was like.

00:22:10.689 --> 00:22:27.230
That was the one small thing, but the larger um kind of overall review of the entire weekend for him was that we, we worked on specific things and those things got better and he did well at semiifinals because of that.

00:22:27.571 --> 00:22:43.507
Um he spent a shitload of time and effort, um, with things like taking just taking notes during like training, like much more deliberate, with kind of like a like a journal type, you know recording athlete notes type stuff, um.

00:22:43.507 --> 00:22:46.760
So just there's just a much more kind of focused effort.

00:22:46.760 --> 00:22:56.688
There wasn't more training per se, um, but much more focused than in previous years and that paid off in spades for him this um this whole year.

00:22:56.688 --> 00:23:03.843
And then um kelly, who's like had uh ups and downs both in and out of the gym.

00:23:03.843 --> 00:23:06.569
You know we've had.

00:23:06.609 --> 00:23:22.210
I feel like we've had this conversation multiple times over the last couple of years with Kelly, who feels like she's not prepared for the next level of competition and then promptly sneaks comfortably into that top 30 women who are, you know, just pending.

00:23:22.230 --> 00:23:23.392
It's what we call a gamer.

00:23:24.614 --> 00:23:27.922
Absolutely, and she, she proved that.

00:23:27.922 --> 00:23:43.946
She was that all weekend um with, with a whole lot of other shit going on, and then uh, justin lasala, just being justin lasala, uh doing doing his usual thing, just snagging a top 10 at semifinals, not all that worried about it.

00:23:43.946 --> 00:23:46.772
Um, getting ready to roll for for the game.

00:23:46.772 --> 00:23:51.192
So really good showing for, like you said, our masters athletes.

00:23:51.192 --> 00:23:55.925
But needed to give a a bit of a shout out to those guys for a hell of a performance.

00:23:55.925 --> 00:23:58.852
The last, the other weekend for sure.

00:23:59.914 --> 00:24:21.828
Um, so one thing one conversation that I have with a lot of athletes that have big aspirations is this idea of are you willing to do whatever it takes and an athlete believing that they understand the context of that question and then realizing whatever it takes might not look exactly like what you think it does.

00:24:21.828 --> 00:24:24.310
Exactly like what you think it does and whatever it takes.

00:24:24.310 --> 00:24:32.659
Related to Tony was a great segue was his athlete IQ and taking those notes and having a deeper understanding of the sport that he's playing.

00:24:32.659 --> 00:24:34.801
Right, yeah, hunter's talking about these.

00:24:34.801 --> 00:24:50.381
Nine windows, like the equivalent of that into CrossFit, are all of the intricacies of how movements interact with one another, how energy systems work, what are your strengths, what are your weaknesses, what can you ask of yourself at competition time compared to training time?

00:24:50.381 --> 00:24:54.691
All those different things and you know whatever it takes.

00:24:54.691 --> 00:24:57.604
Yeah, I'm willing, coach, I'm gonna run through a brick wall actually.

00:24:57.743 --> 00:25:06.386
No, get a fucking pen and a notebook what yeah, um, and then we got yesterday couch stretch'm the couch stretch guy, exactly.

00:25:06.386 --> 00:25:08.751
Yeah, I mean, that's a huge one for so many people.

00:25:08.791 --> 00:25:21.192
They're like well, you know, I kind of would prefer to bench press versus couch stretch and it's like, yeah, whatever it takes, probably isn't what you think it is.

00:25:21.192 --> 00:25:31.750
So yesterday on Instagram, a really good representation of this, something that I put into the programming notes, and I was wondering if it disappears into the ether or if people pay close attention to it.

00:25:31.750 --> 00:25:37.867
Um, bailey Thomas posted on Instagram a story about her handstand holds.

00:25:37.867 --> 00:25:52.691
Um, and I don't know if you want to pull that up for a sub to just the just the picture that I sent over Um, um, basically like the idea of I'm trying to get better.

00:25:52.691 --> 00:25:55.584
Maybe there's some issues with you know, pressing endurance.

00:25:56.326 --> 00:25:57.307
Um, I'm not going to be able to.

00:25:57.307 --> 00:25:58.751
Oh, there we go, all right.

00:25:58.751 --> 00:26:06.521
So, um, the first time that she did the five minute handstand hold, um, it took her nine minutes and can barely hold for a minute at a time.

00:26:06.521 --> 00:26:14.151
And she just got it done, um, a handful of weeks later, in six minutes and 15 seconds.

00:26:14.151 --> 00:26:19.037
Two minutes and 15 seconds, 130 and 115.

00:26:19.037 --> 00:26:20.645
Those are her three windows there.

00:26:21.681 --> 00:27:01.805
And again, like you see something like that on Instagram and you might not think much of it, right, because it's not like a 10 pound snatch PR, it's not, you know, 20 seconds off your mile time, whatever it is, it's one of those things that pays dividends over a long period of time that you have to look at, as you know, the same sort of one foot in front of the other, delayed gratification, linear progression type stuff, and those are the kinds of things that I want to see people post about so that we can shout it out Um, because it's not always just, are you willing to do extra volume?

00:27:01.805 --> 00:27:08.824
Are you willing to grind through a shitty, you know volume squat set or push hard in your last few rounds of your interval, that sort of thing.

00:27:11.008 --> 00:27:11.769
Yeah, that's awesome.

00:27:11.769 --> 00:27:17.307
One of those like low hanging fruit things that people would just rather like.

00:27:17.307 --> 00:27:18.911
Why not?

00:27:18.911 --> 00:27:26.020
Why not just do the, the competitor, extra in class instead of sit in a bottom of a squat or kick up into a handstand and stuff like that?

00:27:26.020 --> 00:27:26.820
So good.

00:27:28.442 --> 00:27:30.884
Yep, absolutely All right.

00:27:30.884 --> 00:27:36.307
So, um, today is Tuesday, April 22nd.

00:27:36.307 --> 00:27:59.041
We had a brand new program launch Monday April 21st, Our GPP program, something that the likes of CrossFit people on Reddit have been asking us for for like a decade on Reddit have been asking us for for like a decade.

00:27:59.041 --> 00:28:09.944
We've had hatchet modifications in Garage Crew and anywhere during lockdowns and all of that, but those were modifications of something intended for a competitor every single time.

00:28:09.944 --> 00:28:28.242
And our affiliate program is intended to be a class and based on equipment and based on exactly an hour of time and all of these different factors that we have to put into place, Things like staggering and can you go from this to this and you got to herd cats and all of that stuff.

00:28:30.247 --> 00:28:37.606
So it was a long time coming to have our GPP program, which doesn't really matter what it means.

00:28:37.606 --> 00:28:40.272
It stands for general physical preparedness.

00:28:40.272 --> 00:29:06.502
I wanted to keep it because I think if the people that are on the program listen to the podcast, it'll resonate with who we are as coaches, get a little bit of buy-in into the nerdy side and the fact that we are trying to synthesize down some bigger concepts within strength and conditioning and health and wellness into a program.

00:29:06.502 --> 00:29:08.207
So it is live now.

00:29:08.207 --> 00:29:12.354
Go to the link in bio Misfit Athletics on Instagram.

00:29:12.354 --> 00:29:14.721
It is live now.

00:29:14.721 --> 00:29:15.823
Go to the link in bio Misfit Athletics on Instagram.

00:29:15.823 --> 00:29:18.508
It is our most affordable option that we have on there it's $29 a month.

00:29:20.451 --> 00:29:44.425
And before we talk about the specifics of the program, I do want to address something that I've struggled with with my training that will be imperative for people to wrap their minds around going into this program, and that is reframing the competitor mindset to a mindset of our goals within the GPP program, which is to make you stronger, fitter and healthier.

00:29:44.425 --> 00:29:53.431
Um, and you know, Hunter, you talk about the, the long trajectory to a distant horizon I make that up, is that right?

00:29:54.092 --> 00:30:11.387
low trajectory yes um, and this concept is powerful and life-changing and not the same as like, can I stick out a phase and be ready for this competition or that competition?

00:30:11.387 --> 00:30:21.154
It's just showing up on average four and a half days a week for a really long time, that sort of thing.

00:30:21.154 --> 00:30:23.965
So just really buying into.

00:30:23.965 --> 00:30:46.710
And again, if you're the type of person that has 90 minutes to two hours, you spread out your warm-up, you spread out your cool down, you think about the mobility stuff, that sort of thing, executing the program on a daily basis should take you, on average I would say, a little bit over an hour Some of the days.

00:30:46.710 --> 00:30:52.461
We did a two-week test group and there were days where people were done in 50 minutes and there were days where people were pushing an hour and a half.

00:30:52.883 --> 00:30:59.653
But we also know, left to their own devices, people will take different routes to get to the same place for better or worse.

00:30:59.653 --> 00:31:08.181
Sometimes they're just getting after it way too quick and other times you watch them stretch for like six and a half hours and wonder what they're doing.

00:31:08.181 --> 00:31:11.324
Um, so there's obviously a bit of kind of.

00:31:11.324 --> 00:31:18.332
You know, there's a bit of play in there I did my crossover symmetry 14 times, right, yeah fuck um.

00:31:19.993 --> 00:31:22.342
So, yeah, the the, it's, it's again it's.

00:31:22.342 --> 00:31:24.711
It's easier said than done, but I just want to put it out there.

00:31:24.711 --> 00:31:33.854
Really try on a weekly basis to think about it from the perspective of, like, what are your goals that are not specifically related to?

00:31:33.854 --> 00:31:36.244
Like, what's my friend time?

00:31:36.244 --> 00:31:40.984
Like, how well am I going to do in the open that sort of thing and your general fitness?

00:31:40.984 --> 00:32:24.300
And I don't know if you have, I mean, you know, obviously on the affiliate side, you have to have these conversations, hunter, I don't know if you have any advice for thinking about it from that perspective, but it's important no-transcript written warmup.

00:32:24.781 --> 00:32:33.535
You're then going to see either a lift, what looks like a lift, and potentially a conditioning piece.

00:32:33.535 --> 00:33:02.248
Some days we can talk I have questions on Meathead Monday, which is a unique feature of the program but basically one or two training pieces per day, either a lift, conditioning, extra credit, which appears to be kind of a skill type thing, and then also a structured cooldown, which which is a good, which is a good feature, and I think that's important to the kind of that low trajectory, to a distant horizon kind of mentality.

00:33:02.248 --> 00:33:07.501
My question for you is like who, who is this for?

00:33:07.501 --> 00:33:11.048
Like you know, it's a GPP program.

00:33:11.048 --> 00:33:15.163
I could, we I think both of us could make the argument that it's for everyone.

00:33:15.163 --> 00:33:29.365
I tend to think to myself, like well, if it's for everyone, it's for no one, like there's got to be a specific group of people in mind, or just maybe a, a specific person who's wants to approach their training with a certain, in a certain manner.

00:33:30.929 --> 00:33:38.086
I think most of the people following this program will either have time constraints or different priorities.

00:33:38.086 --> 00:33:39.230
You know what I mean.

00:33:39.230 --> 00:33:41.903
Like those are the two things that come to mind the most for me.

00:33:41.903 --> 00:33:51.672
So when Seb and I were talking about it, you know, just to sort of put the word out about it a lot of the things that we talked about were former competitors.

00:33:51.672 --> 00:33:59.390
So those are a lot of the people that were on Reddit that were like, hey, I'm kind of done with that part of my life, but I enjoy misfit and the content.

00:33:59.390 --> 00:34:00.992
Like, so what now?

00:34:00.992 --> 00:34:04.425
So former competitors are definitely on that list.

00:34:04.425 --> 00:34:14.983
You know just that, the kind of like, like we always want to push people to affiliates, like like for better or worse in terms of how many subscriptions we get.

00:34:15.364 --> 00:34:19.260
Like a lot of our advice is, hey, go do this and be part of this community.

00:34:19.260 --> 00:34:24.362
But the other side of it is, if you can't, we do have a program for you and we have an online community.

00:34:24.362 --> 00:34:32.407
Um, so that would be your like fitness enthusiast basically, um, and then you know, the time constraint thing is huge.

00:34:32.407 --> 00:34:44.474
Students, parents, small business owners, busy professionals those things trying to jam the square peg into the round hole.

00:34:44.474 --> 00:34:53.777
The high highs and the low lows throughout the year are brutal and I don't want to remove competitive aspirations from those people.

00:34:53.898 --> 00:35:20.130
But if you do make it to the other side of the fence, this program and I'll get into how I write some of the workouts but there's a lot of percentage work, there's a lot of AMRAPs, there are a lot of run this far in this amount of time or row, so what you execute and then what someone on a different side of the spectrum from you executes can be entirely different and that's almost like personalizing.

00:35:20.130 --> 00:35:24.527
So we have tricks as coaches and as programmers to make that happen.

00:35:24.527 --> 00:35:30.826
We've had to do it at the affiliate level forever, but then if we're on the fence about something you know.

00:35:30.826 --> 00:35:34.090
When it comes to a competitive program.

00:35:34.090 --> 00:35:36.554
It's like I mean, we could just make it an AMRAP, right?

00:35:36.554 --> 00:35:38.719
They were a little bit worried about this, that sort of thing.

00:35:38.719 --> 00:35:43.913
So we get to use those tools within this program.

00:35:47.420 --> 00:35:48.824
So something that I'm looking at.

00:35:48.824 --> 00:35:51.831
I kind of scrolled through entire block one.

00:35:51.831 --> 00:35:54.623
So something that I'm looking at, I kind of scrolled through entire block one.

00:35:54.623 --> 00:36:05.755
One thing that kind of stood out to me and I suspect I have an answer, but I'll hear yours is that the highest skill elements that I see in here are pull-ups, toes-to-bar and wall walks.

00:36:05.755 --> 00:36:14.097
There's a healthy dose of strict pull-ups in the extra credit work, which is obviously great, of strict pull-ups in the extra credit work, which is obviously great.

00:36:14.097 --> 00:36:19.923
But someone who is maybe coming from the.

00:36:19.943 --> 00:36:23.199
Misfit Athletics ecosystem or a competitive CrossFit mindset is like am I going to see those high skills at some point?

00:36:23.199 --> 00:36:33.260
Or has the kind of movement tracker, so to speak, shrunk down a little bit to kind of like, hey, we got fewer, fewer movements, all of which move the knee?

00:36:33.260 --> 00:36:48.972
Because, like my argument, for you know, reduce, you know, having a high skill element in every single affiliate class is a recipe for injuries, for people just not seeing progress in their fitness because they oftentimes just get slowed down by those those skill components.

00:36:48.972 --> 00:36:57.251
And there's a line for every type of athlete as far as what is too high skill to to be appropriate in a conditioning piece.

00:36:57.251 --> 00:37:05.172
So I'm curious if that's just a coincidence that I'm looking at just a single training block or um, that's, or is that pretty intentional?

00:37:06.119 --> 00:37:15.527
It's a that's very intentional, and part of it, part of the inspiration, is the challenge that we've had to write that community um competition once a year.

00:37:15.527 --> 00:37:37.411
Let's look at you know what this did for them, what the stimulus was kind of fantastic all around getting something very similar out of it.

00:37:37.411 --> 00:37:48.264
But the actual output, um, I think lines up with where you're at in your fitness Um, whereas when you're a competitor we're like you need to get to this output right.

00:37:48.625 --> 00:37:56.335
So like if you're doing the wrong program and it is an AM rap and you get one round and someone else gets seven, like holy shit, like yeah you're not going to.

00:37:56.414 --> 00:37:57.516
But that's not.

00:37:57.516 --> 00:37:59.905
The context is just so much different here.

00:37:59.905 --> 00:38:30.056
Um, and then, if I'm going to put the word healthy up on the screen and say it over and over and talk about it in terms of how to be healthy, chest-to-bar butterfly pull-ups, a lot of people are a little too narrow and they're taking a microscopic thread off their labrum every time they make themselves go around the wheel there.

00:38:30.076 --> 00:38:30.396
What's up, seb?

00:38:30.396 --> 00:38:30.938
Oh that's you Gotcha.

00:38:30.938 --> 00:38:32.802
Yeah, got it as somebody who has a surgically.

00:38:32.802 --> 00:38:33.163
Oh that's you.

00:38:33.163 --> 00:38:33.664
Gotcha, yeah, got it.

00:38:33.664 --> 00:38:41.447
I mean, as somebody who has a surgically repaired shoulder, I can't prove that that's the case, but it might be.

00:38:41.547 --> 00:38:45.320
Yeah, and well, it's easier to grip a pull-up bar with your hands closer together.

00:38:45.320 --> 00:39:03.974
So some people prefer to just deal with a longer range of motion because they have the grip strength, because they do use their hips, and the funny thing about this is this is not like I am a kool-aid drinker, um, but there are elements to the sport side of things that were never intended.

00:39:03.974 --> 00:39:05.237
You know what I mean.

00:39:05.237 --> 00:39:11.690
The volume of pulling, gymnastics, um, that sort of thing were never intended to be part of.

00:39:11.690 --> 00:39:14.902
Like again, let's make someone fit or stronger and healthier.

00:39:14.902 --> 00:39:18.070
So, um, that's where my mind goes with a lot of that.

00:39:18.070 --> 00:39:24.380
If we do see anything like that in the program, it's not like a never, it's not a, you know, it's a never say never, situation.

00:39:24.380 --> 00:39:34.505
Um, it would probably be extremely low rep and then my mind would go to well, why aren't we then just doing more chin over bar pull-ups or strict pull-ups or that sort of thing?

00:39:34.545 --> 00:39:48.414
So the movement tracker shrinks down, and one of the reasons why I like that is because it develops a level of linear progression of, like I'm going to run, row, bike and burpee very regularly.

00:39:48.414 --> 00:39:51.916
It is so awesome to be good at those four things.

00:39:51.916 --> 00:40:02.085
I'm going to push and pull, and I'm going to get my shoulder going overhead, I'm going to get the bench press and the pushup, I am going to pull from the floor.

00:40:02.085 --> 00:40:04.192
There are all these different elements.

00:40:04.192 --> 00:40:13.375
I like when things shrink down like that and people can really see their progress, that sort of thing.

00:40:13.375 --> 00:40:17.311
Now, what's good is the way that we program and the way that we systemize the programming.

00:40:17.311 --> 00:40:26.907
Um, the combinations will feel like not endless, but they'll feel like you're not doing the same thing over and over, um, that sort of deal.

00:40:26.907 --> 00:40:29.353
So, yes, that's that's definitely very intentional.

00:40:49.427 --> 00:40:57.190
Yes, that's definitely very intentional and honestly you know, stand up off a couch, that sort of thing, and the issues with blood pressure, like getting inverted.

00:40:57.190 --> 00:41:07.860
I think is is really important and we have scales in there, that sort of tell you hey, like do two or three steps and then mark your line If you can't do this volume, that sort of thing.

00:41:07.860 --> 00:41:12.213
Um, and that's honestly how a lot of the scaling goes in there.

00:41:12.213 --> 00:41:23.255
So, like we had a Metcon today that had, I think, one 15 slash, 75 power cleans, and it just sort of says below, like if, if this is what we intended and this, this sounds unrealistic.

00:41:23.255 --> 00:41:23.900
Just drop the weight.

00:41:23.900 --> 00:41:25.063
Like it's the same workout.

00:41:25.063 --> 00:41:28.565
Like you get more rounds, you're going to get fitter, like we're good to go.

00:41:29.487 --> 00:41:31.615
Yeah, yeah, I think the it's interesting.

00:41:31.615 --> 00:41:43.960
I've thought, I actually thought a lot about and this is a little bit personal too, because I'm I there's a, there's a non-zero chance that I re-injured my surgically repaired shoulder doing like what ended up being bar muscle ups.

00:41:43.960 --> 00:42:12.050
At the time I don't know if that's actually the case or if I just need to pt myself back to health, but my, my thought was, like, well, I, I'm pretty qualified in the sense of doing high skill gymnastics with the kind of intended stimulus and doing them safely, like I have strict pulling and pushing strength and, you know, would check all of the boxes that are necessary to say like, yeah, if you can get yourself up and over the bar, like, let's do it.

00:42:12.050 --> 00:42:23.364
And you know, and I randomly kind of get injured on a day and think to myself, like, like, do I need to be able to do 10 bar muscle ups?

00:42:23.364 --> 00:42:24.527
Do I need to be able to do?

00:42:24.527 --> 00:42:27.903
I need to have the physical capacity to do three sets of 10 bar muscle ups.

00:42:27.903 --> 00:42:55.898
And it's like, and then you get down the rabbit hole of like, well, like, no, like is there a situation in life where I need to string together 10 unbroken bar muscle ups to save my life, like no, like I don't think anybody would argue that the then maybe when you're 60, you can do five bar muscle ups.

00:42:55.898 --> 00:42:59.898
And like a 60 year old who can do five bar muscle ups, like that's a pretty fit dude.

00:42:59.898 --> 00:43:12.731
The question then becomes like well, is it necessary and appropriate for like to suggest to the masses to do that and like, again, I can.

00:43:12.731 --> 00:43:14.835
I'm pretty intentional with how I move.

00:43:14.835 --> 00:43:19.190
How many other people who come to a gym are are the same way?

00:43:19.190 --> 00:43:20.172
Or is it more?

00:43:20.172 --> 00:43:26.182
Just like I see the shiny thing, I'm going to do everything I can to get it and it's like that's fantastic.

00:43:26.182 --> 00:43:38.849
I'm glad that you acquired this skill, but also, you know you did just take off, you know, but that that potential shoulder replacement that was coming at age 70 is actually now here at 60.

00:43:38.849 --> 00:43:40.813
Um, and it's you, you.

00:43:40.972 --> 00:43:43.826
The hard part is is you can't know the answer to those things.

00:43:43.826 --> 00:43:50.666
You can't know something that you did five years ago is actually just, you know, the chickens are coming home to roost.

00:43:50.666 --> 00:43:50.987
Today.

00:43:50.987 --> 00:43:54.713
We had a member who who blew out his knee the other day.

00:43:54.713 --> 00:44:00.423
Um, it like a couple of weeks ago doing some heavy squat cleans and it like.

00:44:00.423 --> 00:44:04.371
The long and the short was that his surgeon was like you had.

00:44:04.371 --> 00:44:06.340
It was going to happen eventually.

00:44:06.340 --> 00:44:09.007
Um, today was just the day.

00:44:09.007 --> 00:44:17.190
This is when the stars align you, you had, you had had microscopic injuries due to whether it was crossfit or completely unrelated things.

00:44:17.190 --> 00:44:21.164
Um, but the chickens came home to roost on this day.

00:44:21.164 --> 00:44:38.744
And then you start to think about how athletes move in classes or, as quote, competitors who are not under the watchful eyes of a coach, and you're just looking at them being like like the only reason you're doing kipping pull-ups right now is because that kind of became a thing as part of the sport and it's kind of the standard.

00:44:38.804 --> 00:44:43.322
now the question is is this necessary for your long jet?

00:44:43.322 --> 00:44:44.885
Is the risk worth the reward?

00:44:44.885 --> 00:44:50.702
Whereas six by 10 strict pull-up in the extra credit of the GPP program, man.

00:44:50.864 --> 00:44:51.786
That's what we're chasing, man.

00:44:51.786 --> 00:44:53.871
I want every single person I'll put my eggs in that basket.

00:44:53.891 --> 00:44:54.592
A little bit more.

00:44:55.581 --> 00:45:02.121
Even if you literally do six rounds, round one, you do one strict pull-up and then you go to the band.

00:45:02.121 --> 00:45:15.945
If in three years, four years, five years, you can do six by 10, or your version of that, what you've done to change the landscape of your health is absolutely absurd.

00:45:15.945 --> 00:45:37.653
So I mean, you're kind of saying all of the things, um, that I'm thinking putting into this program like they're, they're pretty spot on, um, and it's yeah, it's complicated for you and your situation, especially because one of the reasons why you get so much buy-in is because you don't just talk the talk, you walk the walk.

00:45:38.094 --> 00:45:38.275
Right.

00:45:39.039 --> 00:45:46.730
A head coach who goes out there and does the thing gets significantly more buy-in from the members and from the rest of his staff.

00:45:46.730 --> 00:45:54.559
Like there's there are elements to this, but also like, like you know, is there is there a gray area?

00:45:54.559 --> 00:45:59.882
Like we're getting off topic, but like the next time there's three rounds of 10, do you just do three or four sets?

00:45:59.882 --> 00:46:02.289
Yeah, it's forced me.

00:46:03.659 --> 00:46:08.583
It's like well, I'm going to like I got to go warm up, I'm going to go warm up and do some rope climbs and kettlebell snatches.

00:46:08.583 --> 00:46:14.411
And I'm going to I got to tread, you know, test the waters to make sure that nothing's going to like re-injure itself.

00:46:14.411 --> 00:46:15.632
And now you know it's.

00:46:15.632 --> 00:46:18.820
My competitive days are long gone.

00:46:18.820 --> 00:46:30.634
There's an element of me that's like well, if I'm putting kipping pull-ups or bar muscle-ups on the whiteboard, like I, I can't not do this, I can't not I can, I can scale.

00:46:32.960 --> 00:46:35.465
I can say like, hey, I've got an injury that I'm working around, but I'm trying to get back to where I was at.

00:46:35.465 --> 00:46:40.505
But I can't say in good faith that like, oh, I just don't do muscle ups anymore.

00:46:40.505 --> 00:46:43.152
I think you should, but I don't, but I'm not going to.

00:46:43.152 --> 00:47:03.190
And like, sure, respectfully to the members, like I'm more qualified than you are to know what's you know what's best for you in that regard, Like I, like I know you want to get your bar muscle, your muscle ups, but the fact that you are slinging yourself over a pull-up bar chicken, winging half of your reps, is like again, I could tell members.

00:47:03.190 --> 00:47:24.273
It's like, yeah, man, you're, you're not hurt today, but like the chickens will come home to roost and whether it's in a year or two years and it's a catastrophic injury or it's something that's like you, hey man, like I saw this coming a long ways away, like we talked about it, you chose not to do anything about it and like not to tell you.

00:47:24.273 --> 00:47:26.579
I told you so, but I fucking told you so.

00:47:26.900 --> 00:47:29.003
um, right yeah, it's a weird.

00:47:29.003 --> 00:47:40.936
It's a weird gray area, because I could make a 20-minute diatribe of why kipping pull-ups are outstanding and why you should take the time to practice them and learn them.

00:47:40.936 --> 00:47:52.438
But I could make the argument in either direction too, not to get super far off topic here, but I think that's a I would.

00:47:52.438 --> 00:48:00.661
I think that'll be a positive feature of the program for for people who are willing to kind of stow that you know post at.

00:48:00.661 --> 00:48:03.088
You know I was once a competitive CrossFitter.

00:48:03.088 --> 00:48:03.469
It's like.

00:48:03.469 --> 00:48:05.132
What does that even mean?

00:48:05.132 --> 00:48:06.141
Like the like.

00:48:06.141 --> 00:48:07.405
What do you mean?

00:48:07.405 --> 00:48:08.849
You were a competitive cross, like you.

00:48:08.849 --> 00:48:11.983
You used to do workouts that had muscle ups, and now you don't like.

00:48:11.983 --> 00:48:12.364
Does that?

00:48:12.364 --> 00:48:17.994
Does that change anything about your life and your reality, or so?

00:48:26.800 --> 00:48:37.309
And I want people to have a remarkable engine for themselves, for their personal situation, and to be very strong for themselves and their personal situation, yeah, and to be very strong for themselves and their personal situation, yeah, and those two things are achievable through.

00:48:37.309 --> 00:48:39.193
They're not even scaled versions, honestly.

00:48:39.233 --> 00:48:51.706
I mean a strict pull-up is is no, I mean it's very high level amrap 14 minutes 16 power cleans, a 300 meter run, 16 burpees, like get fucked, like that's that's gonna be fucking miserable, like all I mean all of these words.

00:48:51.706 --> 00:48:54.750
Like all the metcons are still like, you know.

00:48:54.769 --> 00:49:03.951
They well, exactly, yes, they're metcons for sure, if you know, you know, it's one of those situations yeah, um, all right, can you uh brief?

00:49:04.110 --> 00:49:09.286
I don't know if you want to even continue on because we got some other topics, but can you uh touch on meathead Monday?

00:49:09.286 --> 00:49:14.675
That was a well-received thing in the test group.

00:49:15.199 --> 00:49:15.481
Meathead.

00:49:15.581 --> 00:49:16.746
Mondays are a thing.

00:49:21.045 --> 00:49:25.172
So to explain exactly what it is actually, do you want to read one of them?

00:49:25.172 --> 00:49:27.027
You want to tell me yeah, I'll read.

00:49:27.048 --> 00:49:28.019
Meathead, monday 1.

00:49:28.019 --> 00:49:30.628
You want me to read one or you want me to read an upcoming one.

00:49:30.628 --> 00:49:32.103
I'll read the first one, any.

00:49:32.123 --> 00:49:33.432
I don't know when, read one, or you want me to read an upcoming one?

00:49:33.432 --> 00:49:33.634
I'll read.

00:49:33.653 --> 00:49:40.431
I'll read the first one, any, any All right Meathead Monday, number one Every four minutes for 16 minutes.

00:49:40.431 --> 00:49:46.954
So that's four sets four heavy front squats, zone two, bike or walk in the remaining time.

00:49:46.954 --> 00:49:57.293
After you finish, you know, at presumably at the 16 minute mark, you'll continue on here directly into every three minutes for 18 minutes.

00:49:57.293 --> 00:50:06.875
Or six sets 10 front rack, walking, lunge, steps, zone two, biker, walk in the remaining time.

00:50:06.875 --> 00:50:20.420
And then finally that kind of 18-minute clock goes directly into every four minutes for 20 minutes, five sets 15 sumo stance, back squats, zone two walk remaining time.

00:50:20.599 --> 00:50:35.867
So the way that I read this is like we go from kind of the heavy stimulus almost like this is like a heavy and then building to almost accessory stuff within just one continuous clock, which is pretty convenient for an athlete from a timing perspective.

00:50:35.867 --> 00:50:37.972
But go on.

00:50:39.119 --> 00:50:52.449
So basically, you are getting in an entire lifting session main lift, primary accessory, secondary accessory and an elevated heart rate for basically an hour.

00:50:52.449 --> 00:51:06.469
Um and there's a note in there where you basically manipulate the session to meet your goals by either going heavy and all of those things, and that's relative 75 sumo stance back squats.

00:51:06.469 --> 00:51:10.869
You load that baby up, you're not doing the rest of the week and those instructions are also in there.

00:51:11.260 --> 00:51:19.608
Yeah, I was going to say there are instructions with a couple percentages, some guidance, but yeah, I saw that I was like 75, like that's gonna be a fucking session.

00:51:20.289 --> 00:51:36.114
you do lunges and then those sumo squats like according to the bodybuilding community, that is the goat movement for the cheeks, the sumo stance back squat, um so sumo deadlifts are right there.

00:51:36.114 --> 00:51:40.769
Um, but again, it's an accessory movement, so keep that in mind.

00:51:40.769 --> 00:51:43.581
Um, you know, doing it with an empty bar would be totally fine.

00:51:43.581 --> 00:51:47.291
So you're getting that full session in and you're you're asking yourself do?

00:51:47.411 --> 00:51:54.204
I right now in terms of how fit I am and how strong I am, which is the one that needs to be manipulated a little bit more.

00:51:54.204 --> 00:52:00.190
So if we're lifting a little bit heavier, then we're probably going to stay closer to that zone one.

00:52:00.190 --> 00:52:04.206
But the funny part about that is, lifting heavier is going to make your heart rate go higher, so it's almost going to take care of itself.

00:52:04.206 --> 00:52:25.021
Um, but you're going to stay, you know, much more deliberate on the bike or the walk, Um, if you are in a more conditioning bias phase, bit more of an actual meathead, um, you know you're, you're in trying to get into a calorie deficit or you just know that your lifts are fine and that you got to get your conditioning up.

00:52:25.021 --> 00:52:28.693
We back the weight off and we actually stay up into that.

00:52:28.693 --> 00:52:34.043
You know middle to high end zone too, and there are instructions of how to accomplish that in the program.

00:52:34.746 --> 00:52:52.860
Um, and for me, the reason I started doing it is because I felt like those lifting sessions they felt like a waste, like as someone who's time constrained like I was, I know how long you need to rest to get stronger, and I was a little bored.

00:52:52.860 --> 00:53:02.000
And then I also started doing some of the upper body stuff, with the skier, you know, on the one damper and feeling like I could lift more weight by actually clearing out some of the waste there.

00:53:02.000 --> 00:53:11.449
So, um, a lot of the feedback was just like, like, from both sides of the fence you tricked me like in a good way yeah.

00:53:11.840 --> 00:53:34.833
Like, like, like, like, holy shit, like I'm like, I'm gassed at the end of this like that's the kind of session where you're gonna burn 500 to 800 calories, which is a lot like that's no joke doing that, um so, and it also gives us an opportunity to like, I don't think, like um well, well, actually, no, this isn't.

00:53:34.873 --> 00:53:36.061
This isn't blasphemous to say.

00:53:36.061 --> 00:53:46.541
If you actually follow the the original way that CrossFit intended to program, I don't believe that you need to go put your head through a wall in a GPP program as often as most people would.

00:53:46.541 --> 00:53:50.054
Um, I don't think the recovery is going to be there again.

00:53:50.054 --> 00:53:55.385
If you are super busy, if you have other priorities, like you're not going to recover, it's not going to go that well.

00:53:55.385 --> 00:54:02.985
So this is the kind of session where there's kind of some built in flushing and maintenance and we're keeping the tissues warm.

00:54:03.480 --> 00:54:08.311
I think there's injury prevention and staying on a machine while you're doing lifting and things of that nature.

00:54:08.311 --> 00:54:42.137
So, honestly, I just was going for a two for one and tinkered with it for like a year and a half on my own end and really found that it ended up being a really great workout in that my HRV scores, even though I hit that many reps and got that much time on the machines, were actually a little bit better the next day because you know, it was sort of high intensity lift, low intensity on the machine back and forth do you have any advice for somebody like just getting started with this, because I like there is a small element of me that's like I, I'm looking at that kind of an individually.

00:54:42.217 --> 00:54:45.184
It's like, okay, four by four front squat yep, that's fine.

00:54:45.184 --> 00:54:47.829
Six by ten lunge okay, that's not so bad.

00:54:47.829 --> 00:54:50.141
75 sumo, that's kind of a lot.

00:54:50.141 --> 00:54:55.925
It's like that now all of a sudden, but that's compounded like that, might that, that would.

00:54:55.925 --> 00:54:59.315
That will fuck me up for for a good few days.

00:54:59.315 --> 00:55:09.902
I, I think I'm I have the knowledge and experience to look at that and do the math and say to myself, like, ah, like I, I see what could happen here.

00:55:09.902 --> 00:55:12.851
Um, and there's some other days that are like that as well.

00:55:12.851 --> 00:55:17.170
Do you have any advice for somebody Like is there a progression to Meathead Monday?

00:55:17.170 --> 00:55:21.059
Is it just a kind of a rotating lifting cycle?

00:55:21.059 --> 00:55:33.474
There are other, also for the listener like there are other days where you do have your traditional sort of lifting, your heavy threes, twos, ones that don't have, know, specific zone two requirements.

00:55:33.534 --> 00:55:44.242
It's not right yeah, so the there's multiple upper body meathead mondays, olympic lifting meathead mondays and lower body meathead mondays.

00:55:44.242 --> 00:55:55.748
You'd be looking at like your primary lift on the lower body is probably going to be like front squat, back squat, deadlift, different variations of clean and snatch and then the different planes that we talked about within pressing.

00:55:55.748 --> 00:56:03.172
On the upper body days there is very much a like you're going to notice the similarities as they rotate.

00:56:03.172 --> 00:56:12.065
So, like two weeks from the first lower body meathead Monday you're going to get another one and you're going to see some of the similarities there.

00:56:12.065 --> 00:56:25.811
You're going to have information on how to attack it based on the previous session and then the ability to have some linear progression built into it Because there's, you know, on the snatch day there's 15, five by 15 overhead squats, which is a whole.

00:56:25.811 --> 00:56:27.521
You know a whole thing there.

00:56:27.621 --> 00:56:39.112
But again, I would be looking at like if I was doing this program, I would be understanding that even though I can lift the weight, that my actual fitness level isn't necessarily there.

00:56:39.112 --> 00:56:44.637
So I'm looking for my RPE to drop considerably over the course of that session.

00:56:44.637 --> 00:56:51.329
I did a five by 15 of any squat variation or lunge or anything like that.

00:56:51.329 --> 00:56:57.532
We're talking empty bar we're talking, you know, 25, 35 pound dumbbells, something to that effect.

00:56:57.532 --> 00:57:06.052
Because if you can condition yourself to do the thing and give yourself a little bit of runway, then, like, 45 pounds turns into 50, turns into 55, turns into 60.

00:57:06.052 --> 00:57:14.891
And it becomes more and more appropriate for you to have a little bit of weight on there and you'll actually be making it easier on your body at heavier weights.

00:57:14.891 --> 00:57:19.150
Um, and that's just another part of of having the right mindset going into this.

00:57:19.150 --> 00:57:20.646
I'm trying to be healthier.

00:57:20.646 --> 00:57:25.110
Like, if I put one 35 on this bar, I could probably get it done and I'm going to be in deep shit.

00:57:25.492 --> 00:57:32.172
Yeah, yeah, I was going to say there's a that, that kind of long-term mindset, longevity element to that for sure.

00:57:39.440 --> 00:57:41.503
Yeah, so I don't know if you have any other questions, but that's.

00:57:41.523 --> 00:57:43.085
That's the GPP program in a nutshell.

00:57:43.085 --> 00:57:44.387
Um, no, I don't think.

00:57:44.387 --> 00:57:49.436
Yeah, I think there's the.

00:57:49.436 --> 00:57:51.639
No, I don't think.

00:57:51.639 --> 00:57:53.121
Is there anything else you want to add to it?

00:57:53.121 --> 00:57:54.061
I think I could.

00:57:54.461 --> 00:57:55.143
I don't think so.

00:57:55.143 --> 00:58:07.112
I mean, I think there's the now I don't think is there anything else.

00:58:07.112 --> 00:58:16.364
You access to your macro calculator and, like you know, um, you know talking about sleep practices and just.

00:58:16.364 --> 00:58:29.043
These conversations are so similar, but they're just a little bit of a shift from who we're normally talking to on this podcast, and it'll be our job to figure out how often we're we're bringing in different contexts.

00:58:29.043 --> 00:58:30.585
But I also don't want to confuse people.

00:58:30.585 --> 00:58:48.480
So I would love to talk to people about the other ways, outside of the GPP program, to be fitter, healthier, stronger, and you know that's probably going to include, you know, hitting your macros and drinking your water and stretching more than anything.

00:58:48.480 --> 00:58:56.003
But again, if people are, you know, in it at like a team level, um, there's going to be more buy-in.

00:58:56.023 --> 00:59:15.960
People are going to be more interested in executing, going to be able to lean on one another yeah, I don't know if this is a question we'll get, but just knowing that we do get a question about, like, the cross-pollination of the various programs that we write um, is there overlap between this program and the other programs?

00:59:15.960 --> 00:59:28.990
Is there a scenario where somebody is doing hatchet, the hatchet track and is like, oh, I might do gpp also, or some days do gpp and some days do hatchet or stuff like that?

00:59:28.990 --> 00:59:32.356
Like I mean, blow on it, yeah it.

00:59:32.356 --> 00:59:41.530
Just answer the quote before I get angry all right um we actually are getting, we actually are getting this question already.

00:59:42.333 --> 00:59:53.175
Um, and I think towards the end of may don't quote me on this um bundles will be available on both fitter and what we're going to be launching on strivy.

00:59:53.175 --> 01:00:00.172
How you use those, though, you, I think, needs we.

01:00:00.172 --> 01:00:09.996
There should be a fucking bundles episode, because I understand the idea of I don't have time for hatchet right now in this season of my life.

01:00:09.996 --> 01:00:11.490
I got this test coming up.

01:00:11.490 --> 01:00:21.092
I got this thing to do and wanting to hop over and just follow GPP for a couple of weeks, you know there's there's one plea that that we're going to make.

01:00:21.092 --> 01:00:40.387
Like we know that there are large groups of people that follow under one subscription, and like we're just we're a really small business, and if you think that the content that we make is kind of worth it and you like you know what we do and want us to continue doing it, then a little nudge to get those people to sign up would be super helpful.

01:00:40.387 --> 01:00:50.360
So, like I hope people aren't just like, oh fuck, we got all of them now, like I'll write them up on the whiteboard, that sort of thing, but um, no, there's no, there's no crossover and there shouldn't be.

01:00:51.061 --> 01:01:05.989
Um, the only thing would be, you know, like a challenge workout where it is something very straightforward a 20 minute AMRAP that like a games athlete is going to hold 1600 cows per hour and you're going to hold 900.

01:01:05.989 --> 01:01:13.965
And like it's just fun to have you know body weight movements and rowing in a light barbell and see who can die more, that sort of thing.

01:01:13.965 --> 01:01:23.635
So if we did that down the road that would be like kind of a one-off thing just for fun, um, more than anything, and again, more to the whole team kind of buy-in idea.

01:01:23.635 --> 01:01:28.773
But, um, no, this program is written entirely from scratch.

01:01:28.773 --> 01:01:46.507
Um, and I know you and I have talked about it, hunter, it's really fun for me to write this program because I'm not boxed in um to like this wild matrix of connecting the dots and drawing the puzzle and going way down a road and realizing I have to turn around.

01:01:46.507 --> 01:01:53.831
Like I can really like put the stuff in that I want because it's not running into conflict with so many other things.

01:01:54.112 --> 01:01:56.257
Yeah, yeah, that's always the.

01:01:56.257 --> 01:02:05.255
The restraint, the constraints of writing, writing programs for the masses is is can be really challenging, even writing for affiliates.

01:02:05.255 --> 01:02:05.626
It's like.

01:02:05.626 --> 01:02:11.190
I don't know how big your gym is, I don't know how many athletes or equipment you have, so so yeah for sure.

01:02:12.954 --> 01:02:19.496
All right, Um, we are going to move on to well we're.

01:02:19.496 --> 01:02:20.778
We're about an hour in right now.

01:02:20.778 --> 01:02:25.353
I'll give you guys a little bit of bonus content, um for for taking a couple of weeks off, but we won't.

01:02:25.353 --> 01:02:26.376
We won't run it too long.

01:02:26.376 --> 01:02:44.358
Um, hunter, I want your opinion on the conversation of the mayhem classic programming and I'm going to give you a couple of half opinions, um, to kind of run with here.

01:02:44.358 --> 01:02:53.608
So the mayhem classic first workout had 120 feedback squats sandbag squats with 100 70 pounds.

01:02:53.608 --> 01:03:04.016
Number two had anywhere from 10 10 to 30 squat snatches at 225 slash 155.

01:03:04.016 --> 01:03:15.688
And then event three had 72 ish, 72 dumbbell thrusters with the 55s slash 40s.

01:03:15.688 --> 01:03:19.876
So the first three events um, we talk about it on here.

01:03:19.876 --> 01:03:21.164
I believe wholeheartedly in it.

01:03:21.164 --> 01:03:24.052
You need to be prepared for this as an athlete.

01:03:24.052 --> 01:03:32.074
You need to be prepared to execute on something like this, because maybe it's just because mayhem can and will program it this way.

01:03:32.835 --> 01:03:39.206
Or maybe it's because, again, you got to be ready for anything and some years it's going to be this and some years it's going to be something else.

01:03:39.206 --> 01:03:46.190
I won't condemn the programming until I see the programming a few, a few times.

01:03:46.190 --> 01:03:56.166
Like, if they want to program it this way this year and be like, but you weren't ready for that shit, um, then fine, if it's all squats next year, then like, what the fuck are we doing?

01:03:56.166 --> 01:04:03.117
The other part here is I didn't know this was a thing and it actually makes sense to me.

01:04:03.478 --> 01:04:08.875
But like, like, our athletes are getting pretty big in the sport.

01:04:08.875 --> 01:04:09.856
You know what I mean.

01:04:09.856 --> 01:04:28.072
They're they're two, three inches taller, they're like 20 or 30 pounds heavier, and the narrative of the rise of the machines apparently is a thing kind of whispers from the old guard to the new guard of, like you you know I'm the machine, quote unquote as the crossfitter, that sort of thing.

01:04:28.072 --> 01:04:36.925
Um, and it's like, like every semi-finals has three, three workouts with the echo bike, probably some run, probably some rowing in it like that sort of thing.

01:04:37.525 --> 01:04:47.052
Um, so part of the you sort of narrative in the public right now is this might have been a little bit of a like rich saying.

01:04:47.052 --> 01:04:50.094
I remember what it was like when I was out there.

01:04:50.094 --> 01:04:53.436
You know what I mean, which I think is interesting.

01:04:53.436 --> 01:04:57.117
It's at least a fun thing to talk about machines as often as they do out there is it.

01:04:57.117 --> 01:05:05.867
Is it too much of a change?

01:05:05.867 --> 01:05:15.876
Like there's there's a lot of different ways you can take this conversation, um, but it was the athletes were fucked up in the back, like that's one thing that was funny about.

01:05:15.876 --> 01:05:26.117
It is like like none of them are going to admit it publicly but like ever like a lot of people were talking about it and they're like no, I know it's too much like that sort of thing, but yeah again context.

01:05:27.081 --> 01:05:34.021
I mean like the first three workouts and, like you, you don't have to go far before you see workout four.

01:05:34.021 --> 01:05:44.038
And it's like 300 feet of dumbbell overhead walking lunge, 100 70 pound dumbbell event five like finishing with the echo bike.

01:05:44.038 --> 01:06:03.273
Okay, like it's lower body, but I mean, uh, yeah, I mean my, my immediate thought, when I kind of looked at the sheet that you gave with all the programming just easy, right, there is the smallest sets of any individual movement is like the 15 and 9 in the dumbbell thruster.

01:06:03.273 --> 01:06:09.835
Um, everything else is, and I I feel like this is historically how it.

01:06:09.835 --> 01:06:24.202
I'm basing this off of mostly like empirical memory of watching the old froning in the barn, videos of like a day in the life of rich froning training, and it's like the.

01:06:24.202 --> 01:06:40.413
It's a like every single one of these workouts screams like muscle overload or there's a, there's a massive muscle overload component to the, to each, to each workout, and that is typically how I remember seeing a lot of the programming that rich would write for himself.

01:06:40.413 --> 01:06:43.824
It's massive sets of big sets.

01:06:43.864 --> 01:06:45.431
Also the workouts he would win at the CrossFit Games.

01:06:45.764 --> 01:06:55.835
GHDs handstand walking right for sure, and it's like every programmer has their own bias, whether conscious or subconscious.

01:06:55.835 --> 01:07:01.036
But that is a fucking kick in the dick.

01:07:02.945 --> 01:07:06.467
Yeah, they were, and it's like you could tell you have to wonder.

01:07:06.527 --> 01:07:07.248
It's like it.

01:07:07.248 --> 01:07:09.775
Okay, I mean, it's a kick in the nuts for everybody.

01:07:09.775 --> 01:07:33.717
But if you are a mayhem athlete like we can talk for at length about you know, conflict of interest of having the primary pro, like the major, arguably the largest programming, or, you know, training camp in the crossfit space right now, programming and having so many of their own athletes competing, it's like conflict, maybe, maybe not, but it's like I'm.

01:07:33.858 --> 01:07:41.532
I'm still I believe only one of their athletes qualified okay, so, and he's a, he's a, he's a fucking monster.

01:07:42.074 --> 01:07:45.960
The thing that was funny was smaller athletes.

01:07:45.960 --> 01:08:11.534
So Colton, austin, hatfield and Fee, all qualified, and I think people are just so used to your you know it's going to be, you know Jason and Dallin, and you know people of that size, and it was interesting to see how that shook out, because because you look at this and there's there's a little bit of push and pull, like I thought the smaller athletes would struggle more with the getovers.

01:08:11.534 --> 01:08:14.686
Hell, no, they look like fucking spider monkeys out there.

01:08:14.706 --> 01:08:23.905
it was crazy, it was crazy watching them go over the box the way that they did and then just go straight into the squats yeah, I don't know how.

01:08:24.127 --> 01:08:26.011
I don't know if this is an accurate statement or not.

01:08:26.011 --> 01:08:39.171
I think previously we like there was a time where, like the size of the athlete, you know, ideal athlete size is that like 510, 195 to 190, 200 pound male like equivalent.

01:08:39.171 --> 01:08:41.434
I don't know exactly what the equivalent female would be.

01:08:41.474 --> 01:09:03.298
But like now we're starting to see like it's it is as long as the programming and even like, even if the programming doesn't appear to be super well balanced there, I think there are spaces in, like workouts where, like the side, the pushing, the, the balance of like big versus small athlete, like kind of evens itself out.

01:09:03.298 --> 01:09:05.590
Um, the machine component.

01:09:05.590 --> 01:09:18.555
Like you know, I think previously we always thought like smaller athletes are better off running, bigger athletes are better off on machines, but it's like well, big athletes are good at running, they can stride longer.

01:09:18.615 --> 01:09:30.546
So it's like, and they're fit enough that, like sure, carrying around 220 pounds of muscle, like well, like I, I have fucking 150 of those pounds are in the legs that are carrying this body around.

01:09:30.546 --> 01:09:41.836
So, um, it's, it's interesting to see, like there's a you know, there is a wider spread of, like big versus small athletes competing and, and at highest level, as far as who wins.

01:09:41.836 --> 01:09:48.664
I'd be curious to I don't, we haven't done that like in a while as far as like who wins the CrossFit games.

01:09:48.664 --> 01:09:51.253
Is there a specific body type or proportion?

01:09:51.314 --> 01:09:55.807
but yeah from from a to go back to the original kind of the programming note.

01:09:55.908 --> 01:10:07.554
It's just like it's a very clear bias, uh, and again doesn't seem like it paid off as far as like mayhem athletes just taking the crown look like the fittest people took it.

01:10:07.554 --> 01:10:14.077
But it does beg the question of like who's you know, the same questions we had when sanctionals was a thing.

01:10:14.077 --> 01:10:16.069
It's like who's auditing the programming?

01:10:16.069 --> 01:10:19.155
How are we like what's the?

01:10:19.155 --> 01:10:25.569
What's the uh, what's the assessment of workouts that do meet, meet like maybe the short, medium, long criteria?

01:10:25.649 --> 01:10:53.911
But it's like man sets of 20 burpee getovers, 40 feedback squats, 30 snatches, five rope, legless rope climbs, 50 GHDs, a hundred foot handstand walk, 30 bar muscle ups, like all of these workouts have workouts, have you know, by our definition is like they're almost all muscle overload workouts where it's just like your localized muscular stamina is more of a factor than your your fitness level.

01:10:53.911 --> 01:11:08.314
Um, and just just kind of begs the question of how, how do we standardize programming while giving programmers a little bit of leeway, and crossfit clearly wants to only be partially involved in this entire process.

01:11:08.314 --> 01:11:17.994
I don't even know what they're, what what?

01:11:18.114 --> 01:11:20.898
what that looks like.

01:11:20.898 --> 01:11:22.680
So it's a, it's a as a programmer.

01:11:22.680 --> 01:11:23.780
It's like why?

01:11:23.780 --> 01:11:29.034
Why is that volume of those movements?

01:11:29.034 --> 01:11:34.033
And honestly, for me it's not even like a squatting thing, it's just like the lower half is being torched.

01:11:34.033 --> 01:11:40.597
The devil's advocate here is this was quite a fucking showcase, dude.

01:11:41.621 --> 01:11:41.720
Yeah.

01:11:42.105 --> 01:11:45.194
Like the athletes handled this way better than you think they would have.

01:11:45.576 --> 01:11:45.796
Sure.

01:11:46.145 --> 01:11:46.567
And I don't.

01:11:46.567 --> 01:11:47.470
And they were.

01:11:47.470 --> 01:11:50.229
They were talking about in the back, like how they felt.

01:11:50.229 --> 01:11:58.260
But then seeing how event three and four went for certain athletes is mind blowing.

01:11:58.260 --> 01:12:01.715
So, like they, they were able to.

01:12:01.715 --> 01:12:05.686
There's no question of whether this programming was like you know.

01:12:05.686 --> 01:12:21.092
They just decided to go fucking full seal, fit on people and try to like murder them like they didn't, even though it might look like that um, which again does allow, like the lay person, to see how far they truly are away.

01:12:21.092 --> 01:12:32.359
Because, like again, if these were chopped up and they were a bit gassy or a bit more cardio, then, like you, things would change for sure well, yeah so it was.

01:12:32.559 --> 01:12:42.619
It was like it didn't look as muscle overloady as you'd think in execution which is so so crazy.

01:12:43.060 --> 01:12:48.493
Yeah, and that's that's sick, because that just speaks to the fitness level of the athletes doing this.

01:12:48.594 --> 01:12:48.894
But what?

01:12:48.975 --> 01:12:49.697
I so wild.

01:12:50.005 --> 01:12:51.850
What's what is kind of wild is like.

01:12:51.850 --> 01:13:12.229
If that is becoming the case, we've like I think the the open is really kind of the last bastion of like here's where literally everybody can play um, you know, it used to be like some of the games workouts were and in semifinals workouts like oh, you could do that at your affiliate and it would be appropriate.

01:13:12.229 --> 01:13:15.063
It might even be appropriate for your affiliate athletes to do.

01:13:15.063 --> 01:13:27.332
It's just going to take them longer, but like there's not a single one of these workouts that I would like, except for like the off day where it's like hey guys, like here's the wow factor at the affiliate level.

01:13:27.332 --> 01:13:28.895
Like there is none.

01:13:28.895 --> 01:13:33.454
Not one of these workouts is like appropriate for the average everyday person.

01:13:33.454 --> 01:13:37.051
They'd have to be like seriously scaled back and the.

01:13:37.372 --> 01:14:04.966
The reason I think that's significant is that, like as the sport and the top end athletes get fitter and fitter, it drags the sport further and further away from the majority of crossfitters um and and puts it further, on an island that I would, then I would argue it already is um and so like not having a test where it's like, not a single one of my affiliate, they, I mean they could, you could do, you could do event one.

01:14:04.966 --> 01:14:07.694
You could do 120, 100 pound squats.

01:14:07.713 --> 01:14:19.773
You're not going to walk for the rest of the week but like you do, you do murph um sure but from like uh, but you know is, and it was funny because I saw an article that said rich front like rich.

01:14:19.773 --> 01:14:21.417
What would rich do if he was the ceo?

01:14:21.417 --> 01:14:25.810
Like someone in morning chalk up or someone asked him and he was like well, I'd you know, try to.

01:14:25.810 --> 01:14:32.051
We try to get like re-link, like the competitive side of the sport with the affiliates.

01:14:32.051 --> 01:14:37.288
Like try to recreate, rebuild that bridge that that doesn't really exist right now.

01:14:37.288 --> 01:14:44.573
Um, and not to just like randomly take programming from the mayhem classic and say like oh, oh, you're not doing that.

01:14:44.585 --> 01:14:47.228
It's like that wasn't the intention, but it's like this.

01:14:47.228 --> 01:14:48.788
These five events are just like.

01:14:48.788 --> 01:15:08.849
This is very clearly not the sport that it was five years ago for athletes at the semifinal, regional, sanctional, whatever level you want to whatever level it is now level you want, to whatever level it is now.

01:15:08.868 --> 01:15:14.039
No, I mean, there's at this point 60 ish men and women on earth that are just so much fucking fitter than like anyone has.

01:15:14.039 --> 01:15:14.220
It's.

01:15:14.220 --> 01:15:18.028
That's the one shining thing that has made it through.

01:15:18.509 --> 01:15:44.057
The like absurd amount of turmoil that the sport itself and the community at large has faced is the progression is still just just wild to watch, like absolutely crazy you feel like that's a overall thing or the progress I feel like I my opinion is that the progression is predominantly isolated, to like the very upper end of that, like yeah, that's what I mean people at the.

01:15:44.345 --> 01:15:47.952
Okay, yeah, yeah well, and that's how it's a.

01:15:47.952 --> 01:15:52.006
It's a group representation of what rich did and then what matt did.

01:15:52.006 --> 01:16:00.206
And then tia, because we were still doing no matter what we were doing 95 pound thrusters.

01:16:00.206 --> 01:16:05.027
There was no other weight of thruster in 2010, whatever.

01:16:05.628 --> 01:16:13.197
And then you see this fucking video rich doing one 15 thrusters, one 35 thrusters, one 55 thrusters and it's like you're going to fucking catch that guy.

01:16:13.197 --> 01:16:20.069
He's doing one and a half times the amount of weight you're doing in the same workout in a similar time domain, Like.

01:16:20.069 --> 01:16:26.793
And then it's like, like you know, you had the like Matt chance and Chris Spielers who were like one workout a day, Fuck you.

01:16:26.793 --> 01:16:29.488
And it's like, yeah, I mean good luck, I guess.

01:16:29.488 --> 01:16:37.475
Like you know, I'm sure you can go hard enough to make it seem like one and a half workouts, but he did six, so, like, that's not going to help you.

01:16:37.475 --> 01:16:40.327
Um, I just think it's a.

01:16:40.327 --> 01:16:47.859
It's a larger representation enough of the programmers and the people have caught up to the idea of how to put this whole puzzle together.

01:16:47.859 --> 01:16:51.475
Um, but it's, it's not appropriate for very many people.

01:16:51.475 --> 01:16:54.791
Like, the barrier to entry is so fucking high.

01:16:55.351 --> 01:17:02.609
Yeah, yeah, which, yeah, for and for kind of the longevity of the sports side.

01:17:02.609 --> 01:17:13.266
It's like you to wonder how, once people are doing something that is so unattainable but like I can't even replicate Again.

01:17:13.266 --> 01:17:14.653
That's the nice part about the Open.

01:17:14.653 --> 01:17:26.408
It's like I can do the same workout as Colton and take twice as long to do it, but have it still be appropriate for me and I can look at that and be like how the fuck is someone capable of that?

01:17:26.408 --> 01:17:27.511
Like I can't.

01:17:27.511 --> 01:17:34.271
I like 30 snatches at 225 is like, oh, like the best case scenario for me takes 30 days.

01:17:34.271 --> 01:17:43.654
Like one, one, one one, 225 snatch a day would be for 30 consecutive days, would be a, would be a fucking win.

01:17:43.654 --> 01:17:46.247
Um, but it's like you can't.

01:17:46.247 --> 01:17:50.698
The the affiliate level, the the layman, it's like this.

01:17:50.819 --> 01:17:56.634
It's no longer relatable that workout time is 43 200 minutes, in case anyone was wondering.

01:17:57.576 --> 01:18:12.217
Nice, okay I bet I can hear the shit out of that with a good month of only snatching right, yeah, um, one good segue here, um into, if we even care to cover.

01:18:12.639 --> 01:18:18.929
So the fucking online semifinals drama is oh no, I lost my segue.

01:18:18.929 --> 01:18:19.990
What was my segue?

01:18:19.990 --> 01:18:21.231
I don don't have it.

01:18:21.231 --> 01:18:22.313
Oh you, you.

01:18:22.474 --> 01:18:29.127
No, you fucking talked about um the gap the gap, the I just the idea of the.

01:18:29.127 --> 01:18:33.390
You know this person's over here and these, these 60 people that could even do these workouts are over here.

01:18:33.390 --> 01:18:48.613
Um yeah, well, I think one of the best ways they could do it is by getting rid of quarter finals and introducing something called the Community Cup that no one understands or cares about, and ask the public to program it, because clearly they don't think it's a big deal.

01:18:48.613 --> 01:18:51.112
I think that would be one of the best ways to bridge the gap.

01:18:51.994 --> 01:18:52.155
Yeah.

01:18:53.886 --> 01:18:55.311
Yes, get rid of quarterfinals.

01:18:55.311 --> 01:18:57.149
Alienate most of the community.

01:18:57.149 --> 01:18:58.512
Yeah, Do that.

01:18:59.716 --> 01:19:02.832
Congratulations, and then promote the thing that they're not going to program Mm-hmm, do that.

01:19:02.832 --> 01:19:03.474
And then congratulations.

01:19:03.493 --> 01:19:05.135
Promote the, the thing that they're not going to program yep good stuff.

01:19:05.295 --> 01:19:06.536
I honestly feel like they're trolling.

01:19:06.577 --> 01:19:11.400
At this point I felt I I feel like they're trolling a little bit and they can't be.

01:19:11.400 --> 01:19:28.920
There's like like I feel like they wouldn't want to sabotage their own thing, but like between the fucking typos and like, hey, just get a fucking gps device and you'll be fine running 800s, and and then apparently there's drama that I don't really know too much about with the age group judging.

01:19:28.920 --> 01:19:31.233
I know you have a little bit of insight into that, at least.

01:19:31.867 --> 01:19:36.796
I don't think it's much, but go on, that's all I got.

01:19:36.796 --> 01:19:45.470
I'm just feeling kind of eh yeah, I'm just feeling kind of eh, yeah the.

01:19:45.490 --> 01:20:01.795
If I didn't have my people, my athletes, I would have fucked off a while ago like I'm, just, I'm, I'm, I'm pretty frustrated with, with crossfit, the company, not the methodology not necessarily even the sport.

01:20:02.036 --> 01:20:07.292
But the company is like I mean, I've been saying it for years, like what's what's the mission?

01:20:07.292 --> 01:20:09.074
Like what are you doing?

01:20:09.074 --> 01:20:11.019
Well, is it is it a health?

01:20:11.019 --> 01:20:11.725
Is it a?

01:20:11.725 --> 01:20:13.369
Is it the crossfit games?

01:20:13.369 --> 01:20:13.770
Is it?

01:20:13.770 --> 01:20:16.154
Is it grandma and grandpa?

01:20:16.154 --> 01:20:17.176
Was it us doing the?

01:20:17.717 --> 01:20:22.414
You know the at-home workouts where somebody gets up, up and down from a chair.

01:20:22.414 --> 01:20:23.737
Is it crossfit health?

01:20:23.737 --> 01:20:25.908
Is it met fix?

01:20:25.908 --> 01:20:28.414
Is it just the methodology?

01:20:28.414 --> 01:20:29.979
Like, where are you going?

01:20:29.979 --> 01:20:31.002
What are you doing?

01:20:31.002 --> 01:20:35.310
I got you got high rocks banging down the door of the, the fitness world.

01:20:35.310 --> 01:20:39.998
You got f45 god help us.

01:20:39.998 --> 01:20:44.996
But like, but I mean, it's like there's something to be said about, like the, the.

01:20:44.996 --> 01:20:50.577
You know you can have an excellent product and no ability to sell or market it and it's.

01:20:50.577 --> 01:20:56.664
Then it fucking goes in one ear and out the other and I think, like we believe in the methodology.

01:20:56.664 --> 01:21:09.498
But yeah, crossfit continues to pull out a nine millimeter and point it straight at their foot and pull the trigger at a regular interval with regular rest periods.

01:21:09.498 --> 01:21:12.886
So I don't know what the fuck yeah, I mean.

01:21:12.905 --> 01:21:19.515
the best thing that we can think to do is provide Misfit, affiliate GPP, hatchet and MFT and make content.

01:21:19.536 --> 01:21:20.497
Yeah, I'll fuck you up with that.

01:21:20.537 --> 01:21:42.434
I'll make you fit as shit, Uh-huh mft and yeah, I'll make you fit as shit, uh-huh, like, as long as there is a sustainable amount of humans that are interested in doing that, we'll keep doing our thing, um well, the fucking birth rates are going down too, so we might be bingo on those pretty soon too oh no.

01:21:42.434 --> 01:21:48.128
Yeah, it's tough too, because the people that can afford the program are the kind of people that aren't having kids good stuff.

01:21:48.548 --> 01:21:53.317
Um, yep, all right, uh, it did.

01:21:53.317 --> 01:21:59.393
Um, it felt like it should have, though it feels like the right mood to have for the topic.

01:21:59.393 --> 01:22:05.064
Um, all right, we're gonna, we're gonna end this, end this on a good note here.

01:22:05.064 --> 01:22:09.135
So again, misfit affiliate cortez phase begins monday, may 12th.

01:22:09.135 --> 01:22:10.318
You can get a two-week free trial.

01:22:10.318 --> 01:22:13.712
Uh, sugar wad, stream, fit or push press.

01:22:13.712 --> 01:22:16.779
Um, just click the sign up now button on team misfitcom.

01:22:16.779 --> 01:22:21.351
Off season block two gets started on monday, may 26th.

01:22:21.351 --> 01:22:25.819
You can find that in the Lincoln bio, uh on Instagram or misfit athleticscom.

01:22:25.819 --> 01:22:35.737
And I guess we just say the GPP program is alive and well because there are no phases and there are no cycles and we're doing something with horizons and trajectories here.

01:22:35.737 --> 01:22:42.177
Um, do we have any final thoughts on a hodgepodge of an episode?

01:22:47.364 --> 01:22:50.390
have any final thoughts on a hodgepodge of an episode I think rory can take it at quail hollow at the next major.

01:22:50.390 --> 01:22:52.997
So that's, I'm just saying, there it is, he's won it before.

01:22:53.096 --> 01:22:54.706
The course is kind of built for him.

01:22:55.106 --> 01:23:07.027
I I'm on the rory train for the next uh, next six, seven months here I usually agree with hunter on about everything, but I cannot get on the rory train.

01:23:07.027 --> 01:23:08.149
I just don't like the guy.

01:23:08.149 --> 01:23:11.377
It wasn't his mistress you waited.

01:23:11.377 --> 01:23:22.715
You waited one hour and 23 minutes to fucking say that I was trying to be a good person and just like wait and just not say anything, but you brought it back up.

01:23:22.755 --> 01:23:25.070
Why don't you like, rory, now explain yourself?

01:23:25.070 --> 01:23:27.051
This podcast will not end until-.

01:23:27.353 --> 01:23:29.050
No, no, we'll end it.

01:23:29.050 --> 01:23:32.975
I'm a Scottie fan and I'm a Max Homa fan.

01:23:32.975 --> 01:23:38.173
I think Rory is a little soft, but I'm not taking away from his greatness.

01:23:38.173 --> 01:23:40.632
My comments are not about his skill.

01:23:40.632 --> 01:23:45.737
It's just as a man, I don't know, I don't vibe.

01:23:50.711 --> 01:23:51.091
I don't know.

01:23:53.293 --> 01:23:55.965
I kind of land in the middle a little bit on this topic.

01:23:55.965 --> 01:24:01.337
Part of his crusty exterior was created by people running their mouth about him.

01:24:01.337 --> 01:24:07.693
Then there's the whole like when we were kids it was cool that michael jordan was a prick.

01:24:07.693 --> 01:24:10.926
You know what I mean, like that kind of thing.

01:24:10.926 --> 01:24:18.270
But there's like it takes the right, I think maybe because he tries to turn it on and off sometimes, like that sort of thing.

01:24:18.270 --> 01:24:22.984
I can't even fathom I was going to use a word that I probably shouldn't use on youtube.

01:24:22.984 --> 01:24:32.009
How crusty I would be as a human being if I had to listen to other people run their fucking yap about me.

01:24:32.088 --> 01:24:43.698
Like it's embarrassing that you're only the second best person in the entire world that's something so embarrassing that you have four majors and you just need one more to yeah, I don't know how I feel about it.

01:24:43.738 --> 01:24:53.833
I get like I I have, like my youth was very much like you choose your team, you choose your guy, you choose your sport, even down to like my family's from northern maine.

01:24:53.833 --> 01:25:00.356
So you have to choose whether you're like a chevy or a ford guy like I just grew up where, like you, there's fucking lines you don't cross.

01:25:00.356 --> 01:25:16.198
But then you get older and you start coaching, you start seeing these things and like, dare I say, kind of fascinated by aaron judge, like younger me would have pulled out that, that nine millimeter and shot me in the foot.

01:25:16.198 --> 01:25:23.859
Um, if I said that I was fascinated by that, um, so I, I don't know, both ideas kind of live in my head.

01:25:23.859 --> 01:25:25.829
I'm not, I'm not like a big fan of his.

01:25:25.829 --> 01:25:28.466
He doesn't, he doesn't, he doesn't do it for me, like.

01:25:28.466 --> 01:25:38.435
But him accomplishing what he did and overcoming that thing just puts another like a story and tool in my bag which I can be thankful for, I suppose.

01:25:39.037 --> 01:25:49.766
Yeah I suppose, yeah, all right, well, my, my fitness is improving.

01:25:49.766 --> 01:25:50.368
Um, my strength is improving.

01:25:50.368 --> 01:25:53.854
I'm gonna be a real happy camper when my back and face don't hurt.

01:25:54.555 --> 01:25:55.277
For like a day.

01:25:56.139 --> 01:26:06.351
so I'd say if we're going for a fitter, stronger, healthier, healthier feels a little off at the moment, so there's probably some couch stretch in my future, but but we'll, we'll get there, we'll get there.

01:26:09.037 --> 01:26:09.296
Okay.

01:26:09.537 --> 01:26:09.917
Do, we do it.

01:26:10.739 --> 01:26:10.960
Yeah.

01:26:12.845 --> 01:26:15.193
Misfitathleticscom for your individual programming needs.

01:26:15.193 --> 01:26:17.827
Team misfitcom for your affiliate programming needs.

01:26:17.827 --> 01:26:19.108
We will see you next week.

01:26:19.889 --> 01:26:20.168
Later.