The Phase 2 Podcast

Transcript

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We're all misfits, all right, you big, big bunch of misfits.

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

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Good morning misfits.

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You are tuning into another episode of the Misfit Podcast.

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On today's episode, we take a deep dive into our next training phase at misfitathleticscom.

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That's going to be our competition programming for semifinals and CrossFit Games.

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Athletes on the MFT program, opening quarterfinals.

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Athletes on the Hatchet program and masters and teens athletes on the age group program.

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Um, this podcast serves a couple of purposes Um number one, for people that have been following the programming for a while, um, I think it's just seems to be really helpful.

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Um, it can be a little tedious on our end, but we get really good feedback on these episodes.

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So it's like, um, maybe there's a bit of excitement, like things are about to change.

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We get into a new phase, a little bit of like um more buy-in because we're explaining why we're doing things, that the way that we do them Um, and then you know a bit of it is for for anyone new here, um an audition on our end.

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We take the way that we program um very seriously and there's a reason why we do, uh, basically every single thing that we do Um, we try to stress test them kind of in a group setting.

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So, anyways, phase two starts um Monday, november 11th, and something that we haven't done in a really long time.

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We're going to do a two week free trial.

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I want people to be able to see test week and week one of the program for free.

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So if you you head to the link in our bios on social, you had to miss it.

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Athleticscom is going to take you over to fitter to get signed up and you will get those two weeks first, two weeks for free on any of the three programs.

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Before we dive into the nitty gritty, as always, we have live chat.

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Hello, hunter, what you got going on hey Drew.

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Oh man, I think I'm officially an old person.

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I guess is what I'd say, Just a general old person.

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I got mild to moderately excited to make butternut squash soup over the weekend.

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It's like jesus christ, 12 year old hunters running for the nearest bridge to jump.

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But uh, and it came out like fine.

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It was like, yeah, I can make some improvements for next time.

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Do we talked about I need, need, the need, the need, some some bacon fat in there?

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I went with a very, very plain recipe.

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This time.

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Um but yeah, that was.

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Doesn't even bring into mention that we had brunch with Jen and Ted last week and you and Ted talked about squash soup for at least we did, we did talk about that, that was the impetus for it, for sure, um, but it's hard to avoid.

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When you walk into hannaford and the first like yeah, a little cart, right there is just acorn squash, all the all the fall harvest is out there.

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But yeah, I'm a.

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I'm a fucking nerd now oh, but I don't know the way that it happens sunday afternoon.

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The way that it happens is fascinating.

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Yeah, I remember being like I don't know.

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I was gonna, I was gonna say a bad word, but I don't know what youtube would, would, would do to me.

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Um, I don't know what the worst version of a teenage boy is.

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It's like, I don't know, somewhere between 13 and 16, 17.

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I don't remember exactly, but I know that my dad brought up the idea of like a family trip to like New Hampshire and Vermont in the fall and he's like the foliage is incredible.

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I just remember being like did you say fucking foliage to me?

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I just remember being like did you say fucking foliage to me?

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Like it was a like inside joke in our family for years, because I was so irate about him trying to take me away from whatever NHL 97 and God smack.

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Like you think I'm going to sit in a car with you and go watch fucking, look at leaves.

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Man, I love the leaves.

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now they are great I'll catch myself peeping as I drive down 95 in the beginning of october and the drive nice place that we live the drive home up gray road like, yeah, like, like that whole strip right by where that's a really nice stretch.

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It's crazy yeah.

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It's crazy and I'm just like man, 14 year old Drew would be so mad about this.

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Keep my fucking head down and stare at the floor of the car.

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Just to prove a point, I'm not going Watch it leaves.

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Life chat.

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On my end I would say a combination of getting excited slash geared up to head to scotland.

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So when this podcast drops I'll be on my way down to boston to to fly over to scotland for for rogue.

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Um, I think that's just going to be a really cool experience.

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I've always wanted to to go to scotland and while I'm going to have like a ton of like vacation time there, um, it just seems like my kind of place.

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Um, so I'm super excited for that.

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And Steelers are six and two.

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Uh, nice, you know, I had a holy shit.

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So the platform that we use to um push podcasts out to like audio versions has a new, uh ai assistant and it writes um descriptions and I gotta, I gotta fuck, oh yes, because I, I I feel like people probably won't listen to it.

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Um, this is just the first.

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This is the first paragraph of the episode description for the q a that dropped last week.

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What if indulging in your favorite guilty pleasure could spark a light-hearted debate?

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Join us as we explore the diskeys and the surprising caloric truths hidden within those crumbly bites.

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Our conversation meanders into the realm of football.

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Football where we dissect the quarterback quandary facing the pittsburgh steelers, justin fields or russell wilson.

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It's not just about skill, it's about the quirky charisma of wilson and whether he fits the gritty essence of the steel city.

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Whoa nice wow the fucking robot.

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Yeah, pretty good kind of, aside from missing the whole premise of the well it goes there, like, get ready from missing the whole premise of the well it goes there, get ready to discover the lifelong benefits of CrossFit and why starting young may be the key to a healthier future.

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Deep dive into the emotional layers of the.

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Crossfit community.

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But the beginning of it, honestly it reminded me so much of Bill Ellis, Like that would be something that he would write.

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Oh yeah, so maybe would be something that he would write oh yeah, so maybe the AI is just Bill.

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Ellis.

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Maybe that's what he's up to these days.

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Bill is AI.

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Bill is AI.

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Yes, I could say that Bill's just in a fucking cave just answering stupid chat GPT questions all day, I found myself already feeling bad.

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I feel bad for Russell Wilson.

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They interviewed him before the game and it is very clear that he is aware of how people feel about him.

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He sounded so fucking nervous, like, tripping over his words, like, like, and he's, you know, you know polished media training, all of that stuff.

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And I mean it was during warmups and they were flashing the lights on and off in the stadium and everything.

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But I found myself being like, damn it, um, I'm being mean to this poor man, um, and then he was fine during the game, so that's whatever.

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So I don't know if he's going to win me over.

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Six and two is kind of nice.

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I'll take that, especially considering the Ravens lost to the Browns, which is hilarious.

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Um, you know, what I don't ever get positive feedback on is me talking about sports, so I'll stop with that.

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Um yeah, yeah, you won't get it from me today, but good, good job and stuff.

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I did have football on while I was making butternut squash, so if that makes go.

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If that makes anybody feel better.

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All right.

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So phase two gets starts, like I said, Monday November 11th.

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The majority of the people that follow our program and rightfully so very important start to the podcast are on the Hatchet program.

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So a lot of what we talk about today will be under the impression that you're following the Hatchet program.

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We will say what the impression that you're following the hatchet program.

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We will say what the differences are with mft.

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Um, all of the mandatory, non-mandatory sports specific stuff, um is the same between hatchet and age group um.

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So those, those terms can be used pretty interchangeably throughout this podcast.

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Dare I say Half of the people following MFT Would have a better season if they followed hatchet.

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So I'm just going to kind of throw that out there.

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Oof.

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Yeah, might be, generous.

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So something to consider the majority there's.

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There's, like I don't know, less than a thousand people in the entire world that should be following MFT, to put that into context.

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So if there aren't a thousand people, or if there are a thousand people, fitter than you, based on the open leaderboard, quarter finals leaderboard, whatever maybe reconsider.

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Um, and we've had a hatchet athlete in the light each of the last two seasons qualify for semifinals.

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People that took the advice, that listened to this podcast and sent me a dm and said you know what I'm gonna do it, I'm gonna go over to that other program.

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So just kelly did hatchet and qualified for the master's crossfit games, yep, so I don't know if she's included in those numbers but so we're gonna start with strength.

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I'm a meathead, I always start with strength.

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I'm a meathead, I always start with strength.

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We actually talked before this podcast about like what the order of this podcast should be in terms of keeping people interested.

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Probably more important that we stay interesting throughout the podcast than what the order is.

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But we are basically going to outline the style of the lift and then what the lift is and make some connections to sort of phase one and phase three.

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So our heavy lift for this phase is the squat clean.

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In phase one you had heavy back squatting, speed deadlift, trying to move the bar with velocity from the floor and positional work in the clean.

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Does that sound like the correct precursor to heavy squat planes?

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Yeah, I need strong legs, I need a fast pull and I need good positions.

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Yeah, so very much, not necessarily in that order.

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Well, I mean, a lot of it depends on where you're at as an athlete, right?

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Um?

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So that's going to be our heavy lift for the phase.

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What does that mean?

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That means you will be doing your sort of standard triple, double, single type programming twice a week, because we have these longer phases that we adopted last year where you're really going to be able to smoke the weights and then you're going to get to a point where they're going to be a little bit more challenging and with that momentum carrying you through should really be able to like dig into the final few weeks.

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There.

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Our volume lift is the deadlift and something that you'll notice is the deadlift is our volume lift and it is also in our sports specific um Metcon bias and basically what we're doing here is similar to to how we think about getting someone better at skill.

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So you'd be skill session, then in the Metcon, then a skill session and then in the Metcon same sort of concept here.

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So you'll do your test um that will have, you know, heavy deadlifts in it for a significant amount of reps, really sort of putting under the microscope how you move the barbell in a Metcon.

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And then you'll have a week where you do sets of 12 and sets of 10 and sets of eight and then you go back to putting it in the Metcon.

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You sort of bounce back and forth throughout the phase.

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This gives you an opportunity to really develop your volume pulling when it comes to the deadlift in the standalone sessions, and then we ask you to breathe really heavy and do it.

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So we're just going to bounce back and forth throughout the phase through those things.

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Positional work is going to be the snatch.

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If you followed phase one, we did some volume work there and essentially we are.

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You know, we're doing all of these other lifts throughout the year.

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We're doing our back squats, we're doing our squat cleans, we're trying to get you stronger and the snatch is is an intriguing movement because in a lot of ways it's an expression of strength and coordination and balance and mobility and so many of the 10 general physical skills.

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Yeah so we are getting you stronger in all of these different ways.

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We just did the volume work, which is much more applicable to the actual sport of CrossFit.

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We're going to check in on your positions this phase, so the positional work for the phase is going to be the snatch and then, in phase three, we're going to go heavy.

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We want the expressions of fitness and the more complex movements biased closer to the season, which I mean I don't think requires a ton of explanation, but is something that works really well.

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I don't think requires a ton of explanation, but is is something that works really well.

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Yeah, the uh, and you can also just kind of follow along that the, the clean, followed the same progression, right, last phase we did the positional work and now we're moving into some heavy stuff and then the snatch work.

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This last phase did some volume work.

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This phase is positional and then you get to go heavy next phase.

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So it all kind of follows the same cycle as far as you know the, the progression from one phase to the next.

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Um, the only thing I wanted to add on the squat clean stuff is that more, maybe more of a comment than anything else, but I like how, for the most part, I was just kind of scrolling through the, the entire progression here while you were talking about the snatching.

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But, um, I think it's good.

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It's nice that I don't really see, aside from the heavy single at the beginning, that kind of kicks off the session.

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Um, of the squat clean work.

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We don't actually see any like true heavy singles until week seven.

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It's all triples and doubles going back and forth a little bit, um, to really give people the chance to build volume in the lift.

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And I think, like your goal.

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If you, let's say, let's say you're going into the clean phase, this, this in a, in a couple of weeks, and you're like, well, I probably could have refined my positions a little bit better in the positional work last phase, like, try to make that mental file, that mental note away and apply the same thing with the snatch because, like, you're going to see a very similar program for the snatch as you do the clean this phase and it's again they build on each other.

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It's not.

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Let's not think about the phases in a vacuum.

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Try to think about how each phase builds into the next one.

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So, refine your positions with the snatch because they're going to get, it's going to be the heavy stuff that you're doing with the clean this phase with the snatch.

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Yeah, the, the.

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There's something that I send now to all of my remote clients and I think I've shown the graphic on here before, um, but I call it the ramp, and it's probably one of the more powerful epiphanies that I've had in the last like two to three years, where I force myself to, if we're going to do a progression, I force myself to ask the question is the athlete getting momentum before they're asked to like really climb?

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So the visual is just the.

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You know, basically the, the super ramp from my childhood.

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You know fucking tony hawk or andy mcdonald or bucky lasik, yeah so that's the one where they go down that huge ramp and then end up, you know, going back up and going over the jump, and the visual is, if you put in the, you know the very bottom of that ramp, if you put someone on a bike, a skateboard, whatever, and said, I want you to push or pedal up this ramp and see how far you make it off it.

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That, to me, is what so many programmers do with their athletes, where they're just annihilating their central nervous system and beating their athletes up right at the beginning.

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And one of the reasons why athletes could gravitate towards it is because you feel like you're getting something done when the resistance is really there and pushing back against you.

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We all know that getting stronger, getting fitter, requires some sort of thing pushing against you.

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So you're beat up and you're like this is how this is supposed to work.

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The problem is when we go to PR, when we go to the moderate weight, to heavy weight doubles and then to the super heavy singles, they're just not progressing in the way that we want them to.

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So this strength cycle very much is like eight by three at 55%.

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Um.

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Is, you know, proven by the, the Russian scientists who lock their athletes in the rooms to get you stronger.

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Um so so we know how many reps, how much volume that we need at those lower percentages to get you stronger, at those lower percentages to get you stronger.

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And Hunter alluded to the fact that I have probably check in on my, on my technique, at eight by three, at 55, right, 24 chances at 55%.

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That's a lot.

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And then, by the end, um, while you're not beat up and you're feeling good about your technique and your speed, then we start really introducing those super heavy weights.

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Um, the speed work for the phase Um, so really important here, the concentric portion of any lift um being fast.

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That's what we're looking for.

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We're looking for force production is going to be the back squat.

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We developed a lot of musculature and um, if you well, you don't want to know what the strength episode hasn't come out yet, so you guys are going to be excited That'll come out after this.

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But the strength episode, where we talk about um, you know, sort of the different neural adaptations versus building muscle, um, a lot of those neural adaptations take place during that volume back squat phase that we just did.

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Um and you being able to express power in a bigger way, um will really help with the speed back squat Um.

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And if we're going to be cleaning heavy, we're going to be pulling, you know, heavier deadlifts for reps.

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This is the best way to progress the squat without interfering with going heavy in those other places way to progress the squat without interfering with going heavy in those other places.

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Yeah, you can only go super, super heavy on so many lifts so many times a week, especially with the other volume that's being done.

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And speed work is like that, that perfect bridge of a power lifting movement, a slow lift being, quote unquote, slow lift being the back squat.

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Um, to turn and to apply to uh, to a clean or to a snatch or something, an olympic lift, something like that.

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Like, obviously there's something to be said about being able to pull heavy off the floor with a with like a conventional deadlift, but it doesn't perfectly translate to say the pull of a clean or a snatch, whereas you know the back squat might actually like literally replicate that position just a little bit more closely and being able to stand up a heavy weight, moderately heavy weight, really fast.

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Uh, has a lot of positive adaptation potential there.

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So, um, yeah, and just to be sure, clear for everybody, like we're talking, you know what's a, what's a piece.

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Is this just like west side style, like doubles and triples?

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Yeah, so I can read you guys a session here Um week two, so every 90 seconds for 12 sets.

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Two speed back squats at 55%.

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Um, then the instructions allude to the fact that, like, if you're doing, if you're doing anything, you should be moving really well.

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But if you're doing, if you're doing anything, you should be moving really well.

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But if you're going to isolate a movement and take it out of CrossFit, um, and it's a strength session it needs to look right.

00:20:29.844 --> 00:20:41.670
And for the dead, for the back squat to look right, the it's eccentric portion you lowering yourself down into the squat should be beautiful because it's 55%, and then when you hit that bottom, you're standing up as fast as you can.

00:20:47.240 --> 00:20:47.520
Yeah, okay, cool.

00:20:47.520 --> 00:20:50.809
So so I was gonna one remind folks that that eccentric, that's the lowering phase, that's nice and beautiful and under control.

00:20:50.809 --> 00:20:55.432
The concentric being like stand up, the standing phase, stand up as fast as you can.

00:20:55.432 --> 00:20:59.441
Um and again, like intention really matters a lot there.

00:20:59.441 --> 00:21:03.405
You you'll hear it in the in the strength podcast that comes out next.

00:21:03.405 --> 00:21:18.789
But like 12 by 2 at 55% is like someone in an either uneducated or immature athlete says like this is too light, like I need to go add weight, and it's like no, that's that, it's precisely as heavy as it should be.

00:21:18.789 --> 00:21:22.369
You need to move it as fast as humanly possible.

00:21:22.369 --> 00:21:25.328
Effort and intent really matters in those sessions.

00:21:25.328 --> 00:21:33.605
You can go in there and do 12 by 2 at 55 kind of willy-nilly without a warm-up and you can check the box like congratulations.

00:21:33.625 --> 00:21:38.602
But you didn't do anything um so intent remote athlete visiting last week.

00:21:39.222 --> 00:21:56.987
Um, and we talked about the statement of whatever it takes is kind of fascinating, because you assume in so many scenarios that whatever it takes is dedicating yourself to going really fucking hard in conditioning pieces all the time, like I'm willing to.

00:21:56.987 --> 00:22:09.160
You know, hurt and suffer and do X, y and Z, and it's like what about the fact that you don't have access to your strength because you can't get into certain positions?

00:22:09.160 --> 00:22:21.031
So whatever it takes could be, you know, an hour of couch stretch a week, working on your ankles and your squat holds every single time that you do that.

00:22:21.031 --> 00:22:36.746
And then when we look at this, it's like whatever it takes for someone who is struggling to develop strength is staying locked the fuck in 24 times in that session to stand up as fast as they can after doing that.

00:22:36.746 --> 00:22:42.103
So it's not always whatever it takes isn't always like brick wall.

00:22:42.103 --> 00:22:47.673
Okay, I'll run through that, I don't care, um you know we need to.

00:22:47.733 --> 00:22:53.931
We need to understand what the application is, and in this one, for me it's all about focus.

00:22:53.931 --> 00:22:58.428
Like I do the the speed pressing work every single week and it's the same thing.

00:22:58.428 --> 00:23:11.049
It's 24 total reps, it's eight by three and you got to stay locked in like I'm trying to throw the bar through the roof every single time that I press it and then it gets stronger and yeah, that's always cool.

00:23:11.049 --> 00:23:20.220
Um, all right, as we move forward here, there's some divergence between um mft and hatchet, as I explained.

00:23:20.220 --> 00:23:42.645
As the season goes on, there are more and more non-mandatory pieces, especially relating to things like strength and bitch work, because, as the season goes on, you, as an athlete, really need to be able to personalize your program when you get the opportunity to.

00:23:42.645 --> 00:23:52.050
For people listening to this podcast that have no clue what I'm talking about, um, one of the like foundations of misfit athletics is there's no one size fits all program.

00:23:52.050 --> 00:24:23.691
So you're going to log into your program every day and they're going to be instructions on like complete, this lift and this Metcon, and then choose, you know, one thing or two things or zero things from from the rest of the program one thing or two things or zero things from the rest of the program and as the season goes on, with lifting specifically, there's going to be less mandatory lifts because we know that taking you through five lifts in a week of the squat clean, the deadlift, the snatch and the back squat sort of checks the boxes for most of the community.

00:24:23.691 --> 00:24:28.266
And then, as we move into the non-mandatory stuff, the question is do I need this?

00:24:28.266 --> 00:24:36.387
And then do I need this more than I need the other non-mandatory work over the course of either the phase or the week or even just the day.

00:24:36.387 --> 00:24:44.531
So the first lift and the only lift that's actually split between the two programs is going to be volume push press.

00:24:44.531 --> 00:24:47.539
Only lift that's actually split between the two programs is going to be a volume push press.

00:24:47.539 --> 00:24:52.362
So mandatory for MFT athletes.

00:24:52.382 --> 00:25:11.031
Pressing endurance, um at a higher level in CrossFit is incredibly important, um, and you know, on the on the hatchet side it's definitely important, but it's athlete dependent a little bit Like if I've got an athlete that's just all day upside down on their handstand walking and their strict you know, handstand pushups and they're kipping hands and pushups.

00:25:11.031 --> 00:25:13.306
I'm not going to have them do the push press.

00:25:13.306 --> 00:25:15.861
I would tell them not to do it to skip it for the phase.

00:25:15.861 --> 00:25:17.885
And then there's obviously the other side of the coin.

00:25:17.885 --> 00:25:31.685
There are a lot of people, um, that struggle with pressing endurance, um, so it's definitely something that can be put in for a decent amount of the athletes In phase one, twice a week.

00:25:31.685 --> 00:25:36.971
Strict press I don't think we see any more of the really hideous strict press.

00:25:36.971 --> 00:25:40.530
We used to see it way back in the day, the standing bench press shit.

00:25:40.530 --> 00:25:42.326
We don't see that as much anymore.

00:25:42.326 --> 00:25:44.746
We still see it.

00:25:46.759 --> 00:25:47.501
Yeah, we just see it with handstand.

00:25:47.521 --> 00:26:00.394
We see it a decent amount in the push press though we see some weird shit in the push press in terms of the sequencing versus, like jumping vertical, versus sending your hips out, um, being in your you know your heels too much, your toes too much, versus a balanced foot.

00:26:00.394 --> 00:26:03.364
Um, this is a skill progression exercise.

00:26:03.364 --> 00:26:05.830
It doesn't have a huge place in the sport.

00:26:05.830 --> 00:26:08.166
Every once in a while they'll give us a shoulder overhead.

00:26:08.166 --> 00:26:09.840
That's incredibly light, um.

00:26:09.840 --> 00:26:18.240
And even then, sometimes it's arguable, depending on what the other movements are, that still just fall into the bar um, because you get to use your legs a little bit more, um.

00:26:18.701 --> 00:26:24.593
But what I mean by skill progression is, if it's not in the sport, what are we trying to mimic?

00:26:24.593 --> 00:26:31.570
We're trying to mimic being upside down, um on our hands, or push jerk or split jerk.

00:26:31.570 --> 00:26:37.589
And if you do any of that wacky shit and push jerk or split jerk, it's not going to go very well, um.

00:26:37.589 --> 00:26:42.650
So just something to keep in mind I would rather see you know that the test is a 10 rep max.

00:26:42.650 --> 00:27:09.843
I would rather see you know chin tucked vertical torso throughout um, then adding five or ten pounds and doing your standing heaving bench press where your head is a foot behind the bar and then a foot in front of the bar um that sort of thing, yeah I think the the point that says that you just that, you, you made that was like hey, it's like don't really see the lift tested very often, and for pretty good reason.

00:27:09.883 --> 00:27:14.553
Like it's just, it's like, why do a push press when you can do a shouldered overhead or a push jerk?

00:27:14.553 --> 00:27:18.391
Like let, if it's light enough, people will push press and that's fine.

00:27:18.391 --> 00:27:27.583
But like it's very much a kind of auxiliary lift, that really that just ties in your strict press and then your jerk.

00:27:27.583 --> 00:27:32.142
So if you're somebody who struggles overhead with like the push jerk, push press is excellent.

00:27:32.142 --> 00:27:42.771
If you're somebody who doesn't do well with, you know, inverted handstand movements, pressing that sort of thing, it's a great movement because it allows you kind of overload that position with either weight or reps.

00:27:42.771 --> 00:27:52.056
But in either instance it's in no way beneficial to compromise your mechanics, uh, in favor of lifting more weight.

00:27:52.056 --> 00:27:55.872
Like it just doesn't, it's not, it doesn't matter in that regard.

00:27:55.872 --> 00:28:14.144
It's like more weight on the push press, done poorly, does not equate to better handstand pushups or a better shoulder to overhead, Um, it just equates to a better number for that single session, which is a little bit short-sighted so um, really really useful tool, but uh, that has to.

00:28:14.183 --> 00:28:27.963
Probably maybe the best example of a non-mandatory lift in the context that we just talked about is heavy bench press, so like I guarantee every single fucking non-mandatory.

00:28:27.963 --> 00:28:33.166
Never heard of her person listening to this knows whether they need to do heavy bench press or not, don't they?

00:28:33.166 --> 00:28:38.539
Yeah, I mean yeah, I mean.

00:28:38.921 --> 00:28:39.482
Well, I don't know.

00:28:39.482 --> 00:28:46.057
I think a lot of CrossFitters would say, like my bench press sucks, I need to work on it and yeah they might be right, sure.

00:28:46.057 --> 00:28:48.178
There's just because of how little we do it.

00:28:48.178 --> 00:28:59.617
But again it's like this is a very specific person that we're talking about and, given the frequency of the lift, on the male side there's at least a 30% cohort that knows better than to choose this lift.

00:29:00.131 --> 00:29:01.012
I'll say that yeah.

00:29:01.674 --> 00:29:04.402
Sure, yeah, yes, okay, fair Split jerk.

00:29:10.049 --> 00:29:10.510
This one is a gray area.

00:29:10.510 --> 00:29:14.298
It's the opposite of the bench press a lot of fucking strong people that do not put the barbell, heavy barbell, over their head.

00:29:14.338 --> 00:29:22.192
Very well, um a lot, a lot of them um, it's heavy, but in in the context of a weakness.

00:29:22.192 --> 00:29:23.814
So what do I mean by that?

00:29:23.814 --> 00:29:29.458
Traditional heavy lifting um, triples, doubles and singles are going to get us stronger.

00:29:29.458 --> 00:29:43.425
Um, when it's non-mandatory, a lot of times we go to fours, threes and twos because we're forcing the athlete to prove to themselves that they're heaving strict press and then coaches looking so now I'm going to drop into a lunge.

00:29:43.425 --> 00:29:50.872
Um is actually repeatable because it's the sport of fitness and they ask you to repeat the movements A lot of times.

00:29:50.872 --> 00:29:58.159
If you're pulling out a split jerk in the open or quarterfinals, it's going to be a multi-rep heavy, clean and jerk.

00:29:58.159 --> 00:30:04.962
You don't get that one opportunity to go in and just you know I'm strong.

00:30:04.962 --> 00:30:05.443
Watch this.

00:30:05.443 --> 00:30:09.855
I can tell you from personal experience that second rep does not go that well.

00:30:10.977 --> 00:30:13.101
Um, you gotta be able to to move really well.

00:30:13.101 --> 00:30:18.479
So, um, split jerk, uh, non-man, non-mandatory lift there.

00:30:18.479 --> 00:30:24.215
But even though it's heavy, my advice would really be to dig into your positioning.

00:30:24.215 --> 00:30:58.751
Um, had an aha moment with a remote client recently where the like barely dropping under the bar and having sort of that straight back leg versus really pressing under the bar and having the bent leg debate was coming up a little bit and the thing that worked best for them was me basically saying the version that you are doing is a power snatch or a power clean and the version that I want you doing is a squat snatch or a squat clean.

00:30:59.432 --> 00:31:13.046
You can snap into a really good position up to a certain weight in a power clean, in a power snatch and in a muted sort of press under in the split jerk, you can really heave that bar up.

00:31:13.046 --> 00:31:19.282
You can stay fairly connected to it at 60%, 70%, depending on how strong that you are.

00:31:19.282 --> 00:31:29.102
But then the reason we're doing this lift is because when you go to do a one rep max, clean and jerk, you typically can't get the bar overhead.

00:31:29.102 --> 00:31:52.298
Once we're up into that realm, um, and having that click and be like okay, we need to turn around sooner, you know, and not see how high we can dip drive the barbell seem to be kind of a kind of a big thing there and and I would urge people, there's no point, there's absolutely no point in a like heaving split jerk strength phase.

00:31:52.298 --> 00:31:57.065
Just just don't do it I mean like to.

00:31:58.212 --> 00:32:01.501
I like that, that comparison a lot of I might.

00:32:01.561 --> 00:32:28.109
I was hunting man, I was trying to this is a very like cerebral athlete, takes the cues really well and and this one just wasn't clicking and I was, like I always try to I call it bridging, but I'm trying to find context that already like lives in their head the.

00:32:28.130 --> 00:32:31.196
I mean if you, if you ever watch like the hook grip instagram page, you know when you're watching athletes warm up when they just like show.

00:32:31.196 --> 00:32:40.635
Lift after lift from, like the empty bar, up to you know 15 kilos on each side, then you know they keep adding weight, like you'll notice when they're warming up.

00:32:40.635 --> 00:32:44.972
That clean and jerk, the split jerks that they do with those light weights is exactly that.

00:32:44.972 --> 00:32:46.837
It's like a, it's like almost like a power.

00:32:47.058 --> 00:32:52.195
It's the power equivalent of a split jerk where, like drive, they're not really getting that far under it they're.

00:32:52.256 --> 00:32:53.362
They're priming the dip drive.

00:32:53.362 --> 00:32:54.426
It's a super explosive.

00:32:54.426 --> 00:32:55.652
They're catching it very high.

00:32:55.652 --> 00:33:06.096
They're even catching it with like what you'd say like not, you know, not great mechanics if that were a one rep max, but they're, they don't need to dip under super far.

00:33:06.096 --> 00:33:12.912
They keep the back leg relatively straight, but again for the purpose of kind of like warming up and priming that explosiveness.

00:33:12.912 --> 00:33:21.019
But as the weight gets heavier they do get lower and lower and lower until you actually see what you know a true split jerk actually looks like.

00:33:21.019 --> 00:33:23.192
So if you're looking for a visual comparison, that's a.

00:33:23.192 --> 00:33:24.252
That's a place I'd go.

00:33:24.252 --> 00:33:35.694
It's like you know, when hook grip posts those things, it's like you know, athlete goes from power clean plus a front squat to like a power clean and then down to a squat clean as it gets heavier.

00:33:36.576 --> 00:33:47.614
Same thing with the jerk, the power snatch are gonna be alternating back and forth between speed work um, that has pap attached to it, I'll explain that here in a second and then heavy work um.

00:33:47.614 --> 00:34:03.683
I'm trying to help athletes here make that connection between why can I move the bar fast, say around 70% in a power snatch, and then things get weird when we get up to 80 and 90.

00:34:03.683 --> 00:34:06.959
And it's honestly dependent on the athlete.

00:34:06.959 --> 00:34:14.099
I find most athletes when the bar feels heavy in their hands, they rush the pull so like their power position becomes like mid thigh.

00:34:14.099 --> 00:34:23.063
And then, of course, trying to navigate a barbell that's six to eight inches away from your body versus at your hip is a totally different movement.

00:34:23.646 --> 00:34:24.610
Yeah, yeah.

00:34:24.610 --> 00:34:27.873
And then their squat position turns into a split jerk position.

00:34:27.934 --> 00:34:29.918
so with the speed work backwards.

00:34:29.918 --> 00:34:33.853
I'm trying to prove to them that at that weight it's.

00:34:33.853 --> 00:34:41.115
It's not just faster, it almost feels twice as fast because they let the bar travel to their hip before they get aggressive with it.

00:34:41.115 --> 00:34:45.672
Um, and the pap that we're gonna have here is what I refer to.

00:34:45.672 --> 00:34:46.893
I don't know what you would call this Hunter.

00:34:46.893 --> 00:35:06.427
I explain it, but I call them ski jumps, where you're essentially getting into that ski jumper position, so you're in a quarter squat, but your arms are in line with your torso and then you're jumping and reaching as high as you possibly can.

00:35:09.510 --> 00:35:13.806
So my arms stay here at chest height height, or they go down to my side and like, yeah, so like ski jump I would just call that, I call it like a vertical.

00:35:13.827 --> 00:35:20.360
I wanted people to really visualize like getting their getting their torso and their upper body involved as well.

00:35:20.360 --> 00:35:23.914
Um, so you'll, you'll switch back and forth between that.

00:35:23.914 --> 00:35:38.496
If you listen to this podcast a lot and have listened to the phase podcast, this is something that has been tested quite a bit for me in the remote coaching setting and it's like this works really well.

00:35:38.496 --> 00:35:44.579
So we're going to bring it over to sort of the masses, just in terms of the speed work here.

00:35:44.579 --> 00:35:51.476
Speed work on the power snatch and on the power clean with the PAP seems to really make an adaptation.

00:35:51.476 --> 00:35:53.740
And is that technique based?

00:35:53.740 --> 00:35:58.380
Is that, like I finally understand what you mean Let the bar travel to your hip when it gets heavy?

00:35:58.380 --> 00:36:02.302
I don't know, but it works and people get stronger, so I like it.

00:36:03.105 --> 00:36:08.320
Um, last but not least here, this is the final phase where the NWOD lifting will be non-mandatory.

00:36:08.489 --> 00:36:21.936
Basically, you are in your warm-up, warming up to a heavy, single, double, triple set of five, whatever it is of the lift that is in the interval, and then, for the most part, that lift in the interval is going to be percentage-based.

00:36:21.936 --> 00:36:22.775
Percentage based.

00:36:22.775 --> 00:36:40.675
We need to take athletes who are trying to work on their strength and, like you know, you have nine other opportunities to get stronger in a vacuum.

00:36:40.675 --> 00:36:44.322
The 10th opportunity has to be checking in on how that is going and how you would strategize it under fatigue.

00:36:44.322 --> 00:36:50.391
And a lot of times we're, we're nice to you, we tell you to pull a heavy deadlift and then go run, and then a lot of times we're not nice at all.

00:36:50.391 --> 00:36:55.331
Do you have however many echo bite calories, and then you got to, you know, do a bench press or something like that?

00:36:55.331 --> 00:37:11.139
So, um, I just think that, like, building strength is something that athletes will really dig into and really take seriously, um, and then struggle to bring it into a situation under fatigue.

00:37:14.132 --> 00:37:16.278
I think it's appropriate that it only pops up.

00:37:16.278 --> 00:37:17.713
Is it just once a week, right?

00:37:17.713 --> 00:37:31.056
Yeah, I think it's cause again, like if we, if it were every single day, the I met by my argument would just be like, well, we're just reducing intensity yes, of like the conditioning piece.

00:37:31.117 --> 00:37:47.489
Right, the purpose of the conditioning piece is to improve our fitness and what we see, even if even athletes who aren't classified quote, as strong, let's take like someone most folks know, like a hayley adams right, like exceptional, world-class engine.

00:37:47.489 --> 00:37:52.802
If she had, if she was, a little bit stronger, she'd probably be the fittest woman on earth.

00:37:52.802 --> 00:38:01.815
But she's still able to work, move through workouts with a heavy barbell because her fitness level allows her to to do so.

00:38:01.815 --> 00:38:13.250
So it's not a like if you're, if you're listening, and you're like, oh, I need to get better with a heavy barbell in a Metcon, like we still need you lift doing your lifting work as lifting work.

00:38:13.250 --> 00:38:18.302
We still need you doing your fitness work as fitness, whether that's a Metcon, interval or bitch work.

00:38:18.302 --> 00:38:27.369
And then the occasional, the once per week in WOD lift session is kind of can be, kind of be that check in, but we start to do that too often.

00:38:27.369 --> 00:38:33.454
That's just the equivalent of, you know, doing a metcon with the wrong weight on the barbell such that it slows you down too much.

00:38:34.356 --> 00:38:54.641
These pieces are programmed to accommodate that kind of percentage based style whenever I see um a like when I say community, I mean the, the community of the CrossFit games, Um, basically anyone who's participating open quarterfinals, semifinals, CrossFit games, that that sort of thing.

00:38:54.641 --> 00:39:08.255
Um, anytime I see an athlete IQ like blunder by the masses, I make sure that it is present in the programming, If only just to be like are you going to keep doing this wrong?

00:39:10.081 --> 00:39:13.150
People hey, idiot, you sucked at this.

00:39:13.150 --> 00:39:15.818
There's a reason sprinter balls come up a lot in competition prep.

00:39:15.818 --> 00:39:22.476
There's a reason why fucking get ready from hatchet crew, get ready for more burpee box, jump overs and wall balls and double unders.

00:39:22.476 --> 00:39:24.237
Like there are a reason.

00:39:24.237 --> 00:39:49.393
There's a reason why something will keep showing up in the programming over and over because we see at a very high level, um like just athletes executing the workout, wrong, doing the wrong thing, like the my favorite example is the person who continues to try to squat, snatch the overhead squat at a weight that it's like, oh, I'm a strong guy, 225 is whatever.

00:39:49.413 --> 00:39:51.097
And it's like yeah, heart rate's at 180.

00:39:51.757 --> 00:39:56.114
Like you clearly cannot do that, will you please clean and jerk it and start overhead squatting?

00:39:56.114 --> 00:39:56.875
Oh my.

00:39:56.875 --> 00:40:06.137
God and until more athletes learn the trick in the Misfit community you just keep programming it.

00:40:07.159 --> 00:40:09.003
So that's where that comes into play.

00:40:09.003 --> 00:40:17.864
All right, moving on to our sports, specific focus is going to be your Metcons and intervals, season progression.

00:40:17.864 --> 00:40:40.626
So you guys in phase one, front squat, total, bar, double under wall, ball, burpee, box, jump over Fairly low skill but pretty high return on investment in terms of like, you get fitter and stronger from doing those things in Metcons.

00:40:40.626 --> 00:40:48.559
That is the left side of the spectrum that we're on here and we're taking it through the season from left to right.

00:40:49.090 --> 00:41:12.981
The more we talked about the like expression of fitness, your, you know, leg licks, rope climbs, clean and jerk muscle up, handstand, pushup in a lot of ways, the more complexity that's there, we want those to be closer and closer to the season so that you really feel like you're building your fitness to a point where you're then able to express it.

00:41:12.981 --> 00:41:19.137
So that's why the biases are there and again, these are just the biases that are in.

00:41:19.137 --> 00:41:21.322
This are the most programmed movements in the sport.

00:41:21.322 --> 00:41:23.918
They keep programming this stuff over and over and over.

00:41:23.918 --> 00:41:33.097
So we are going to bias it Net cons, deadlift and rope climb hunter.

00:41:33.097 --> 00:41:39.038
We must be so excited about that bet you wish you were following the program for that easy, love it.

00:41:39.057 --> 00:41:43.911
A lot of people who would not like grip if they watched you do a deadlift rope climb workout.

00:41:44.313 --> 00:41:47.961
It's kind of annoying yeah, no, but that's all right.

00:41:47.961 --> 00:41:48.471
I don't like.

00:41:48.690 --> 00:41:57.097
I don't like watching anybody else do 275 clean and jerks at the end of a metcon so you guys could fucking piss off medium duration gas focus.

00:41:57.657 --> 00:42:00.963
Um, yeah, I mean that not so much.

00:42:01.063 --> 00:42:05.056
We can change that you want, uh, what long muscle endurance?

00:42:05.056 --> 00:42:10.003
No fuck, no, please, uh, if it's long.

00:42:10.063 --> 00:42:12.032
That's fine, because I can outsmart everybody else.

00:42:12.273 --> 00:42:20.215
But uh yeah, short muscle endurance you guys will um, deadlift and rope climb in a metcon every other week.

00:42:20.215 --> 00:42:24.931
You will go short, you will go medium, you will go long, you will be in couplets, you will be in triplets.

00:42:24.931 --> 00:42:28.172
You'll be in roundsplets, you will be in triplets, you'll be in rounds for time.

00:42:28.172 --> 00:42:28.893
You will be in AMRAPs.

00:42:28.893 --> 00:42:31.074
We're sort of put you through the paces on those things.

00:42:31.074 --> 00:42:35.117
And then on the opposite weeks, each of those things separate.

00:42:35.117 --> 00:42:42.740
You go work on them in practice with your rope climbs and you go do your volume work with the deadlift Interval work.

00:42:42.740 --> 00:42:46.503
Bias is going to be snatch and GHD sit-up.

00:42:46.503 --> 00:42:50.646
This is a long-duration gas focus.

00:42:50.646 --> 00:42:52.907
Everyone's favorite, I'm out.

00:42:53.688 --> 00:42:57.920
Everyone's favorite, it's supposed to be power snatch, but Hunter would be squat snatching.

00:42:57.920 --> 00:43:01.478
So Hunter's going to be squat snatching and GHD sit-upping.

00:43:02.240 --> 00:43:02.782
Easy.

00:43:04.614 --> 00:43:05.699
I will put this out there.

00:43:06.072 --> 00:43:06.929
I'm still going to be faster.

00:43:06.969 --> 00:43:11.442
One of the most programmed movements at quarterfinals level and above.

00:43:11.442 --> 00:43:22.735
Hunter has the theory that this will pop up less often because they are now letting more people into quarterfinals, so we'll see if that holds up.

00:43:22.735 --> 00:43:25.016
Do you remember talking about that?

00:43:25.016 --> 00:43:25.838
Yeah, the GHD.

00:43:30.309 --> 00:43:31.092
Yeah, yeah, see if that holds up.

00:43:31.092 --> 00:43:31.753
Do you remember going talking?

00:43:31.773 --> 00:43:39.936
about that yeah, the ghd, yeah, um yeah but it's more of just a logistical thing, yeah than anything else, also having that many people do high rep ghd's yeah, there just aren't.

00:43:39.996 --> 00:43:54.139
There aren't that many movements like for the most part, my, my crossfit coach brain will can come around to like certain movements having their validity and in both fitness in general and in like the sport.

00:43:54.139 --> 00:43:56.202
And again I can.

00:43:56.202 --> 00:44:03.014
I can garner up a pretty good rationale for why ghds are useful and why they're unique and different because they are.

00:44:03.014 --> 00:44:06.809
But that doesn't change the fact that I fucking don't like them and I.

00:44:06.849 --> 00:44:17.382
They don't have a lot of fans, but I think maybe someone would stand on their soapbox for them, because they're good at them yeah, they're like the.

00:44:17.523 --> 00:44:21.512
It's the affiliate athlete who does 100 as a finisher after every class.

00:44:21.532 --> 00:44:36.442
It's just like beach season, baby I mean from the like bodybuilding perspective in terms of eccentric and then stretching a very large muscle group and then contracting like it's.

00:44:37.262 --> 00:44:41.094
You know, it works yeah, I mean like so many people.

00:44:41.094 --> 00:44:44.001
Yeah, just so I mean, and so people are times come on.

00:44:44.481 --> 00:44:45.150
That's too much.

00:44:45.170 --> 00:44:46.855
Yeah, it's just it's just a lot.

00:44:46.855 --> 00:44:47.938
It's always used in that way.

00:44:47.938 --> 00:44:49.262
I don't know we can as well.

00:44:49.262 --> 00:44:54.978

The Phase 2 Podcast - E.327

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