This and That

Transcript

WEBVTT

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

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

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Good morning misfits.

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You are tuning into another episode of the Misfit Podcast.

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On today's episode we're going to be bouncing all over the place.

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We're going to be talking about Open Prep.

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We're going to be talking about the World Fitness Project, a potential misfit community competition.

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I'm going to bury the lead a little bit there and then potentially end with some things that I like to think about when we cross over into the new year that might be a little bit healthier physically, mentally, emotionally, etc.

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Than kind of the usual shit that people do and say probably more say than do related to the new year.

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So we've had a bunch of not rigid episodes but episodes that were very much boom, boom, boom going down the line.

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So I wanted to open it back up to something that was a little bit more free form this week, before we get into all of that different stuff happy Open Prep Day, phase three, and Open Prep start at misfitathleticscom today and we have the 14-day free live on fitter so you can go in, you can get started.

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Uh, two weeks for free um to to check out any of our programs.

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Um, really quickly, if you are like a hundred percent positive that you're qualifying for semifinals, kind of top thousand athlete in the world in your division.

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Um, you can get signed up for phase three, which is the MFT program.

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If you're 1000 through a hundred thousand, make sure you get signed up for that hatchet program.

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And then teens and masters we have our age group program.

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So head over to misfitathleticscom, get yourself over to fitter.

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You can also do that through some Lincoln bio stuff in our socials to get signed up for a 14 day free trial.

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And, as always before anything serious, we've got a little live chat.

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What's going on, hunter?

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What's going on?

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Just finished the last 5x5, the Team.

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Misfit Affiliate Phase cycle.

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Has it worked?

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It's working.

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Yeah, uh-huh.

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It's getting heavier and got miserable linearly, as expected.

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yeah uh, yeah, and it always works what was the, what was the range for you?

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Where'd you start and where'd you end?

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uh, today was started at 305 and hit 335 was my heaviest, so oh boy um, yeah, 335 was the test five rep max that I hit, which is say below, below what I would would hope.

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Maybe hope typically, but having not squatted a whole bunch, that was a good starting point.

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Um, when you don't like it's, it's.

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It's something that's interesting.

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It's actually like a segue to the final topic of the episode, so we'll forget, but maybe we'll remember it at a certain point.

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If you're not chasing a number or a competition or etc.

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You know that you're probably going to lean.

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Or if're a smart athlete, you're going to probably start to lean towards hitting sets that you're positive, you're going to hit and moving really well and maybe standing up faster and creating the force production and creating the stimulus versus flirting with.

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Can I hit this?

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You know, am I using an all-time max for my percentages from 2001?

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That kind of thing.

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So things like this change in the way that you execute this specific set I feel like is so important in relation to talking about whether you're happy about a number or not yeah, I've been.

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I actually, as I was putting weights away, I was like I think this is and I don't think I know for sure this is the the one program that I've done the most.

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Uh, as far as like lifting cycles and stuff like that, like doing the did some of the misfit the lifting cycles back in the day I did the volume back squat phase, probably once or probably twice total Done like west side speed and heavy days, and that works like.

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That's not the sweet spot for me personally and I think it's actually like a pretty small segment of the population that that works really well for.

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Um, but yeah, this is the.

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I think I've done the texas method, or like and modified texas method, you know, without the five rep max day every week, um, well, the most, by far the most time.

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So, and I can think back of like yep, I've hit, I've hit this, I've hit that.

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I remember like the first time I hit 365 for five, a long time.

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That's a, that's a kind of a benchmark sort of weight as far as plate math is concerned.

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And then, um, yeah, so the, the ranges.

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I think to your point, like, because I've done it so many times, it's like I know fairly quickly whether or not it's going to be like hey, is this going to be a phase where you you push for a new five rep max sort of thing like an all time sort of deal, or is this going to be like you know, I kind of know where I'm at in my fitness this year, this time of year, whatever it is, and say like, okay, like I'm just trying to get get heavy, get some weight on my back.

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It's going to make my legs stronger, going to improve my fitness everywhere else.

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So whether or not it's a new all time five rep max or five by five or whatever is, is way less important to me, having done this so many times and knowing that's like Well, and it's proven.

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like, like, a lot of people can't see the forest through the trees.

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You get distracted by the shiny object.

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People over a long enough time horizon look at the whiteboard and want to know why your scores are what they are, and it's probably because you don't get obsessed with.

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Okay, I didn't like the 335 number or whatever it is, so now I'm going to squat nine times a week and my condition is going to go to shit or my knee is going to start bothering me or any of these like number of things are going to happen.

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And when we ask you, how are you the fitness robot?

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You're like, I've worked out five or six days a week for 10,000 years and it's like, okay, like in, in in doing the thing.

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The way that you do it, I think, is how stuff like that actually happens.

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Like be consistent across the board?

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yeah, I think so, and I still do like I'll still film some.

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I filmed some sets.

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I'm working through like a little bit of a hip thing, um.

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So I like feel like I'm squatting, maybe slightly off center, trying to avoid that, and like just work on little things.

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So I still you know, I've still got videos on one the coaches I app, so that's how old the videos are and two from 2016 to 2017, of like.

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Here's a set of five front squats from april 27, 2016.

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Like good job, um, but yeah, I still, I'll still throw the camera up to check, kind of do a little form check on myself, because I'm usually lifting in an open gym.

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But yeah, retest week for the affiliates on Monday.

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So mine might sound boring.

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Maybe it is boring, I don't know.

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Boring, uh, maybe it is boring, I don't know, um, but if you've listened to this podcast long enough, you know that I like to talk about like systems and standards that I have to put in place for myself, otherwise I might spin off the earth.

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Um, I'm a kind of a freewheeling kind of guy and you realize over time you want a different outcome to certain things.

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You got to come up with a different path to get there.

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So one of the things that I want to focus on this year is paying closer attention to some financial stuff, but more on a day-to-day kind of a thing.

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Some like financial stuff, but more on like a day-to-day kind of a thing.

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Um, and again, like I'm not necessarily doing this because I think I don't have any money or I think I have too much money or anything like that, but it's more like um, almost 40, I've got a kid like maybe I'll, I'll pay attention to the fact that I could spend like thousands of dollars less per quarter by just fucking, like locking in on certain things.

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So the two probably not surprising the two things that I'm working on right now are meat and coffee.

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Bro, meat and coffee.

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There's got to be other places to trim the fat.

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You don't want to know what my meat and coffee budget is currently um so with the coffee and maybe I'll remember to do this on instagram I am looking for the four pound bag of whole bean coffee.

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Um, that gets me down back into the like one to two dollars per cup range, because coffee has gotten absurd.

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It doesn't matter where you go, like.

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We're talking like used to be in the ten dollar range for a decent bag of coffee and we're talking 15 to 20, um, and when you do the math, you're like now, for a pour over, I'm spending three dollars a cup, or you know whatever.

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It is just too much at home.

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At home, which is like you know, the narrative has always been stop buying.

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I mean, I was never buying the fucking unicorn razzle dazzle from fucking starbucks or whatever it's called, but like.

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So what I did a seasonal delight is I.

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What I would have done back in the day is I would have ordered a bunch of four pound bags of coffee and if they sucked, I would have thrown them in the trash.

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So, I have ordered four 16 ounce bags that have an affordable four pound bag option and I'm going to test all four and decide which one or ones I'm going to go with from there, and then we can get back down into like one to two dollar range per cup kind of a situation um.

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So that's, that's what's step number one size, how many like well I was doing it based on 400 grams of water.

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That's like not actually a standard cup of coffee.

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Standard cup of coffee is closer to like 300 grams okay like that kind of thing.

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But like if, if I make a rule about how many cups of coffee I'm allowed to have, I ain't doing.

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No, 300 gram fucking cup of coffee, sorry.

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So that's that's whatever one, 14 000 gram yeah.

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So that's 25 grams of coffee beans.

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So then you just do the math on 25 grams divided by however many grams are in the bag.

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So I'm interested to see if any of these are good, and maybe I'll take some suggestions from people on social media.

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And by maybe I mean I won't, probably, unless I trust you, because you're going to hit me with some fucking dark roast trash that you put fucking superfood peppermint creamer in and we're not going to ever be ever be able to talk again.

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So let's just not go there.

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Okay, we got a front runner.

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Do you have a front runner brand wise?

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The two brands that I found that have good reputations but could just be because they're good marketers, are Black Rifle and Collectivo, and Collectivo is actually one that we've had a bunch of out in Madison, so they've got, I think, two or three light roasts that they have a $75 four pound bag of, and then Black Rifle is very similar.

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So I ordered those and I'll let you guys know how they are.

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And maybe, just maybe, because, like, if you have unlimited resources or just are like this is where I'm going to spend my fucking money, I suggest ordering some four pound bags of tandem.

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You can order them online.

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It's fucking great, but it's over 100.

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It's over 100 bucks for that.

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So, over the course of the year, every four pound bag, that's an extra 25 dollars.

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You know it, it, it goes up for sure.

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Um, and then on the, the meat side is bad, and one of the reasons why it's bad, and and because you don't have a costco membership like a grown-up.

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Oh, just wait for it, just wait for it.

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So I get frustrated with this whole like meal prep situation because it's hard to buy and cook in bulk.

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Like I've gotten better about it because I cook the same meat for my son as I do for myself and like I'm not gonna I'm not gonna be sketchy about like how long I let the meat sit in the fridge before he eats it.

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Like for me, when his expires, I eat the leftover.

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It's kind of a thing and I've never had an issue.

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So it is what it is.

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But, um, it's, it's fucking hard to like.

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I mean, you know your, your, your schedule is not that much different than mine.

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We're just doing different things throughout the course of it.

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But when you got to cook a bunch of meat two or three times a week at night, it just gets old, Right?

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And if I want to eat 200 grams of protein a day and I want like, let's say I'm on a cut and I'm not giving myself any liquid calories or something like that, that's a decent amount of meat, you make this giant bag of chicken or whatever, and then it's just gone.

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And then also what comes with that and buying it in lower quantities is the cost.

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So I finally went to Costco, finally got the membership, finally went to Costco.

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My wife was looking, so I did have to buy the organic chicken because it's for Carter.

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I don't know how a living being couldn't be made of organic material.

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It's a fucking chicken and it's chicken breast, so there's no fat.

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So what are we talking about?

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I will probably go like one and one the next time I go there.

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One conventional one, organic, like that kind of thing.

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Probably go like one and one the next time I go there one conventional one, uh yeah, don't worry about you know, organic like that kind of thing.

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It's also not that much different, at least at like I go to sam's club, but it's not.

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No, it's not.

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It's not like a knot is not it's not a massive difference, um.

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so I went to costco um a couple bucks a pound cheaper on the chicken, which is nice compared to what I normally get Way cheaper on the ground beef.

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Problem with the ground beef is their organic and their grass-fed are both 85-15.

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And I'm probably not going to donate that many of my macros because of how much protein I'm trying to get to just beef Like.

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I would rather cook in more olive oil and put that over the top, for you know how good it is for heart health and stuff like that.

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So, um the so I got the chicken for a leaner ground beef.

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Exactly yeah, and I don't eat the meal itself is not low in fat For a leaner ground beef?

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Exactly yeah, and I don't eat the meal itself is not low in fat, but I would rather get my fat from another source, both for health and flavor profile, but to add it in the beef, exactly, but I'm looking at the steak because that's one thing, that's one thing that's an issue with me is I just do chicken breast and ground beef because it's easy.

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But then that's the day where you've like your resources are limited in your brain and you're like I don't fucking want this again.

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And then you should.

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You know, just got to get a pizza from monty's.

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Um, so they, I'm looking at it and it's like it's.

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It's interesting because it's.

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It's still fairly expensive, not compared to other places.

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Steak is just expensive across the board.

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So I find these fucking top sirloin hockey pucks.

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You could kill a guy with one of these things.

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They're like twice as thick as a filet and you could butterfly it and just pan sear it probably.

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But because it's higher protein, lower fat, you're probably not going to break the tissue down.

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So I took these.

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This actually happened because my Traeger something electrical in it shit the bed.

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But I took all six of these things, six pounds and I put it in the oven and went 250 degrees in the oven until I got the steaks up to 120.

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I would normally, if I was going to eat it in the moment, I'd probably go 125.

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But if I'm going to reheat these things over the course of the week in different ways, I like to go a little bit closer to rare man.

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When you go like a top-end medium rare and then you cook it in the pan after, like chop it up, it's not great.

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No.

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So 120, and it took a while, but that's actually a good thing.

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So, like one of the reasons why you do the reverse sear is because you're breaking like that slower cooking is breaking a lot of the stuff down protein structure, you know, fat, like that sort of thing um, so I did that and then I reverse seared all of them and if you are in the pan yeah.

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so oven at 250 until they reached 120 and then, um, hot pan a little bit, a little bit of oil, and like they came out fucking perfect, which is great, but they're so far doing really well, reheating in like different ways.

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It's like night one it was just steak and rice, like how you would normally eat a steak, but then, like another night, it was like, okay, I'm gonna go like mexican took, you know, my 75 grams of protein, I chopped the shit out of it and then I, you know, spice it up and all that good stuff and it was fucking great.

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So, um, if you know how to cook, if you trust yourself, um, it would be really annoying to cook six pounds of steak and have it come out shitty because it takes a while but you trust yourself, yeah if you, if you trust yourself to do it, I think next time I will probably go three pounds cooked in the same way and then I'll probably put three pounds in the slow cooker, because then it's just like like or instant pot, whatever pressure cooker like, then it's just that's a quicker meal situation.

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Yeah, kind of go pull on that side.

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Do you have an air fryer?

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I do.

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There's a so I've heard, so I experimented with air frying a steak a steak that wasn't like the highest quality.

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I hear it goes well with a ribeye.

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It.

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So what I?

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I've heard it goes better if you go straight from frozen, which is very strange.

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I've heard that.

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Well, I mean if it slows it down then the idea of yeah, I think if it's defrosted already and you put it in the air fryer, I think it just dries it out.

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I think it just I'm not sure what it is.

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It was just a little bit tough, but I've heard air fry from frozen.

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I have heard that too, yeah and it comes out really good.

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I'll have to experiment with from frozen, but yeah, I was just trying to think of easy and that's obviously the the ribeyes from super well though butcher box are really fucking good and, like I would say, medium tier, affordable and those I've heard like, because somehow they make the exact same steak every time, which is a little terrifying.

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But like they, what they send you is so similar that I've heard that from the freezer butcher box ribeye to the air fryer it's like, like you know whatever, a six or seven out of ten steak in like you fucking walk in the house, you throw that thing in there you go about your business and then you have a pretty good steak.

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Yeah, that kind of thing.

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So, um, all right, maybe, maybe, yeah I, I would say on that costco game though.

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Good quality, too right, and like 7.99 a pound, it's the it's the, it's the um blade tenderized.

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That's the name of the game at the.

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At the like your Sam's Club and your Costco, they have this machine with a trillion tiny needles and they send that bad boy down into all your steaks so that they're pre-tenderized.

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Even if you do suck at cooking, you don't need to fucking replace your molar once you're done.

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All right, uh, all right, I want to.

00:20:31.540 --> 00:20:33.345
So to open prep um for hatchet athletes in phase three for mft athletes starts today.

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This podcast drops monday, january 13th.

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Don't forget your 14-day free trial on fitter.

00:20:36.550 --> 00:20:39.895
I want to.

00:20:39.895 --> 00:21:00.990
I know a lot of people listen to this podcast right when it comes out on Monday and they're going to see the volume and the programming for tomorrow and I want to talk a little bit through what our expectation of that programming and what that day would look like from what we would consider a competitor standpoint.

00:21:00.990 --> 00:21:07.963
So the only two things that are on hatchet open prep week one, day two, are squat snatch.

00:21:07.963 --> 00:21:18.214
We have nine sets of squat snatch, echo bike flush, one K between each set and then we have two, two and a half minute am wraps in an interval.

00:21:18.576 --> 00:21:19.240
That's the whole day.

00:21:19.240 --> 00:21:35.465
So you're looking at 15 minutes of potential time under tension or time spent at an elevated heart rate, and I think a lot of people would overhead squat hold before the squat snatch.

00:21:35.465 --> 00:21:48.085
I see three minutes of couch stretch per side.

00:21:48.085 --> 00:21:50.680
I see working on your ankles.

00:21:50.680 --> 00:21:54.008
You know getting that band of distraction and plopping that.

00:21:54.008 --> 00:22:00.419
You know sandbag up onto your knee and getting out over your toe and then into, I mean, that session.

00:22:00.419 --> 00:22:02.603
You've got like man.

00:22:02.603 --> 00:22:06.650
You've got 20 to 30 minutes of rest between sets.

00:22:06.650 --> 00:22:11.727
So if you got that, you get 9K of echo biking as a flush between those sets.

00:22:11.727 --> 00:22:12.367
To think about that.

00:22:12.367 --> 00:22:15.518
So we are already trending towards.

00:22:15.959 --> 00:22:34.098
You know, a lifting session like this with the warmup is 45 to 60 minutes um for a competitor and then we roll over to the interval and I see a 15 minute machine warmup where you go from and you could reverse this order depending on your priorities as an athlete.

00:22:34.098 --> 00:22:39.019
For sure, a lot of athletes like to get in and get after it and then lift um so that they feel really loose.

00:22:39.019 --> 00:22:44.067
So we have a 15 minute machine warmup for this Um.

00:22:44.067 --> 00:22:50.976
So you're looking at, you know, your five, five, five where you go from basically cold all the way up to like a zone two pace.

00:22:50.976 --> 00:22:56.070
Um, we have warming up, um, the actual movement.

00:22:56.070 --> 00:23:26.999
So, going through your KIPP swings, checking in on your movement progression, with the total bar two, 75 slash, 185 deadlift here, um, you know, we're activating the posterior chain where you know banded walks around the gym and our clam shells If you struggle with the low back issues and our glute bridges, um, and then you know, maybe you know the, the little sort of primer piece where it's, you know, a practice round or whatever it is, um, and then we do this piece and it only takes seven minutes, with the rest built into the interval.

00:23:26.999 --> 00:23:31.098
And then you have to finish the curve, as they say in the endurance community.

00:23:31.098 --> 00:23:44.963
We're going to get popped back onto those machines and basically take ourselves from peak heart rate towards the end, all the way back down to that resting, close to that resting heart rate, before we look into doing some mobility et cetera.

00:23:44.963 --> 00:23:57.838
This could very, very easily take two hours plus if you're doing your mobility to cool down and you consider the time it takes to make sure your hydration's where it's at and you're doing your post-workout nutrition.

00:23:58.180 --> 00:24:04.029
So this is not like I have to restrain myself.

00:24:04.029 --> 00:24:09.086
So, as a customer, if you're like this is what they're giving me, this is me showing restraint.

00:24:09.086 --> 00:24:13.625
If I get to crack my knuckles and write 19 Metcons, I will.

00:24:13.625 --> 00:24:15.920
I will do it, I want to do it.

00:24:15.920 --> 00:24:28.546
But it's like how do we again we talked about it in the last episode how do we build the habits early, when the volume is low, so that they really hold us up and hold us to a standard and make us perform better when it gets high?

00:24:28.546 --> 00:24:35.401
So I just I saw that day and I can think of some of the people, even in discord, being like where's my program?

00:24:35.401 --> 00:24:36.660
You missed something.

00:24:36.660 --> 00:24:39.462
Why isn't there 92 pieces?

00:24:39.462 --> 00:24:40.265
Like that kind of thing.

00:24:40.265 --> 00:24:55.108
And this is very intentional and meant to be the kind of day where you show up and perform like a pro and see what that feels like as an athlete um question for you because I I would if I were a listener.

00:24:55.148 --> 00:25:01.522
I might ask this let's say I squat snatch first and you said it yourself I just did 9k echo biking.

00:25:01.522 --> 00:25:11.625
Would you say that I need to do my 5-5-5 before that piece, as far as a warmup like elevating the heart rate, if I just did 9K of echo biking?

00:25:12.415 --> 00:25:13.840
I would say it depends on the athlete.

00:25:14.623 --> 00:25:21.093
If you are, Certainly, if we're splitting the sessions up, right, if we're doing two separate sessions, you need a separate warmup.

00:25:21.093 --> 00:25:22.996
Yeah, yeah, and let's say I'm going to do both.

00:25:22.996 --> 00:25:23.978
Right, if we're doing two separate sessions.

00:25:23.998 --> 00:25:25.922
You need a separate, yeah, and let's say I'm gonna do both, sure you're gonna do it so.

00:25:25.922 --> 00:25:26.523
So I'll give two examples.

00:25:26.523 --> 00:25:38.480
One would be um and I don't want to discount this individual, because your competitive aspirations and your free time don't always line up right could be a fucking beast, and I just don't have that much time.

00:25:38.480 --> 00:25:45.272
The 9k of Echo Biking and the Squat Snatch set you up for a really good situation.

00:25:45.272 --> 00:26:04.707
Going into the deadlift totobar, I would still want to see some activation and I would probably do one five-minute chunk where I got myself onto a rower and started to get again to oxygenate the tissues in the area that I need to, just to warm up the body in that way.

00:26:04.707 --> 00:26:07.199
But we go like four or five minute chunk there.

00:26:07.199 --> 00:26:29.796
That being said, when I look at this, there is an opportunity for the person who does have the more free time to finally work themselves into fantastic positions in the squat snatch, and then they could probably stand to, you know, get into dragon pose and pigeon pose afterwards and, you know, maybe that's the time that you jump into the sauna or whatever.

00:26:29.796 --> 00:26:30.938
It is so like.

00:26:31.338 --> 00:26:42.878
I don't think they need to be separate sessions as much as like, if you have the time, I want you to think about them singularly and how you would approach them if that was the only thing you were going to be doing on that day.

00:26:42.878 --> 00:26:48.247
But, like, again, you could be an absolute monster.

00:26:48.247 --> 00:26:57.884
And you know, you, you, you had your humble pie and you're like I am going to follow hatchet, but I am fucking making like online semifinals, but I don't have the time to do this.

00:26:57.884 --> 00:27:02.303
What you're saying is is absolutely fine, like, not a big deal there.

00:27:02.303 --> 00:27:10.954
There, I would rather see an athlete take that time to cool down, to enhance their recovery, than to do the extra 15 minutes, do the piece and then have to run out the gym.

00:27:10.954 --> 00:27:24.207
Yeah, um, I'm going to put you on the spot hunter for one element of our essentially random episode.

00:27:24.207 --> 00:27:34.221
Is there anything in your coaching, leadership, training, personal habits?

00:27:34.221 --> 00:27:42.184
Is there anything recently that you have changed your opinion on or dug into from a research standpoint?

00:27:42.184 --> 00:27:45.614
You, what do you feel like?

00:27:45.775 --> 00:28:03.904
you're trying to like lock in on right now and you could go your training, your coach, whatever, anywhere uh, yeah, I'd say maybe more so on the coaching at the affiliate, on the affiliate side, and I, I think it's I've, I've, always, I've.

00:28:03.904 --> 00:28:06.391
Typically, I will typically be the.

00:28:06.391 --> 00:28:23.780
I'm the type of person that if I'm going to do something, I'm going to like mo in most instances, if I'm going to do something, I'm going to try to optimize it and do it as like the most, the, the most optimal and the most efficient way possible, like I don't.

00:28:23.780 --> 00:28:32.534
If I go to the golf simulator, I'm not going to have fun per se, it's fun but I have an intention.

00:28:32.836 --> 00:28:34.882
Yeah, I'm not going there to drink beers and eat nugs.

00:28:34.882 --> 00:28:43.020
But I'm going to go like, okay, I'm going to hit a range session for the first handful of minutes that I'm there and then I'm going to go onto a course and I'm going to practice X, y or Z.

00:28:43.020 --> 00:28:48.323
That's fun for me, like mate, like working towards something is fun.

00:28:49.057 --> 00:29:12.423
I take that, that and and that extreme into coaching in a lot of ways and and project that I would say onto my affiliate athletes my affiliate athletes and coaches um to the point where it's like, hey, like I don't care about anything else other than like is that squat perfect?

00:29:12.423 --> 00:29:13.599
Is it to standard?

00:29:13.599 --> 00:29:14.740
Is the depth good?

00:29:14.740 --> 00:29:16.157
Are they having fun?

00:29:16.157 --> 00:29:18.905
Like, ah, like, don't worry about that, they'll have fun, they'll.

00:29:18.905 --> 00:29:24.096
They're going to have fun on their own fun, they'll.

00:29:24.096 --> 00:29:25.038
They're gonna have fun on their own.

00:29:25.038 --> 00:29:25.859
Like, coach the shit out of them.

00:29:25.859 --> 00:29:27.544
Like, hold them to an exceptionally high standard, that sort of thing.

00:29:27.544 --> 00:29:27.743
I haven't.

00:29:27.743 --> 00:29:28.005
I don't.

00:29:28.005 --> 00:29:34.386
I don't want to say that I've like backed off as far as the standard go, but I think the standards thing goes.

00:29:34.386 --> 00:29:44.969
But I think that I've, um really leaned a lot more heavily into telling coaches like hey, make sure that this hour is like a really good time.

00:29:44.969 --> 00:29:54.579
Um, and I even talked to I talked to nicole christiansen a little bit about this um and I I alluded to the fact that I was like you know, I'm just such like.

00:29:54.579 --> 00:29:57.425
Am I like, am I the anti-fun guy?

00:29:57.425 --> 00:30:07.670
Am I the guy who's just like oh, we don't have fun in hunter Hunter's classes because he's too strict and straightforward and just militaristic about how he runs class?

00:30:07.670 --> 00:30:26.588
And she gave me kind of alluded to what she'll do is be like hey guys, I need you to give me like two minutes of your time, like give me two minutes of undivided attention where we're actually going to pay close attention to what we're doing, we're going to work on our movement or whatever, and then, once you start squatting, like have some fun, like that sort of thing.

00:30:26.588 --> 00:30:32.728
So to the roundabout way of answering your question is that I think I've, and I'm still working on this.

00:30:32.728 --> 00:30:46.411
I wouldn't say that I've crossed the the bridge on that fully, but it's much more a mindset of like like people, especially at the affiliate, like I see them almost every day.

00:30:46.976 --> 00:30:47.897
It's not like I think.

00:30:47.897 --> 00:30:59.217
A lot of times when people think about like high standard, they almost think like, oh, I need to run an L1 style class every single time and that's like a good, that's a good model to have.

00:30:59.217 --> 00:31:10.336
The problem with thinking about it in those terms is that when they're running, when you're running an l1, these are entirely brand new people that seminar staff is working on and evaluating.

00:31:10.336 --> 00:31:23.777
So when you see a seminar staff member like drilling the shit out of some poor bastard in an overhead squat hold with a pvc pipe overhead and it's just like that's a perfect overhead squat and flow master is still adjusting and tinkering with this person.

00:31:23.777 --> 00:31:25.305
It just like that's a perfect overhead squat and flow master is still adjusting and tinkering with this person.

00:31:25.305 --> 00:31:30.096
It's like that's an awesome standard to have, is like this is what we're shooting for.

00:31:30.217 --> 00:32:03.501
But at the affiliate, it's more realistic that you have seen these people move like dozens, if not hundreds, of times before, so you have a better idea of like what this person needs as far as like corrections and motivation and all that sort of stuff, and it becomes a lot less about the technical corrections and making sure that athletes are like resting exactly three minutes in between their sets and you're staying in between 75 and 85 percent of your one rep max, because that's the optimal range of in order to get strong.

00:32:03.501 --> 00:32:05.060
It's like motherfucker, no one cares.

00:32:05.060 --> 00:32:16.845
And at the affiliate level, it's even less important that we're dialed into the exact perfect nuance of that sort of thing, and more so like hey, we've got the general idea here.

00:32:16.845 --> 00:32:21.727
Like come in for this one hour of fitness, have fun, interact with your friends.

00:32:21.727 --> 00:32:26.438
Hour of fitness, have fun, interact with your friends.

00:32:26.458 --> 00:32:34.585
And you know, hopefully coaches is it has the wherewithal to let, let the people, let the people mingle and let them have fun and know when the time is to pull the athlete aside and be like hey, come here, let's talk about that.

00:32:34.765 --> 00:32:42.564
That set of back squats, like that was dog shit and I'll still tell them it's dog shit, but it's a much looser, like kind of friendlier.

00:32:42.564 --> 00:32:45.714
Yeah, let's make sure that this is a fun environment.

00:32:45.714 --> 00:32:52.387
We're not here to like be militant about the five by five progression over these six weeks.

00:32:52.387 --> 00:33:10.650
Like show up, let's have a good time, let's move well, because I want you to come back tomorrow and not get injured, but, like, I just want you to keep coming back and enjoy the class that you're taking and I think, um, I'd say that's the biggest thing that I've personally like had to kind of shift my mindset on in the last few years.

00:33:10.650 --> 00:33:14.076
And that also means like shift the mindset.

00:33:14.076 --> 00:33:31.465
Do it in my own classes also communicate that expectation to coaches, because they are either consciously or subconsciously doing what they think I want them to do which if everybody's a militant prick like me, like that's not a very much like everybody's going to get really fucking fit.

00:33:31.586 --> 00:33:56.300
But it might not be very much fun improving that area of our affiliate experience, If you don't think that that is a piece of the puzzle, then your head's buried in the sand, and I'm probably just thinking of it this way because it's part of something that I put in the notes of what I wanted to talk about today.

00:33:56.300 --> 00:34:16.288
But if we watched a hundred of our favorite coaches and we took all of the attributes that we watched a hundred of our favorite coaches and we took all of the attributes that we could come up with from each different one that they were really fantastic in, and put it into sort of a matrix of like, let's say, these are the nine attributes of a great CrossFit coach.

00:34:16.288 --> 00:34:27.489
Um, you know, you've, you've, you've made the I don't know what that fucking Thanos's glove is called, um, but you know, you put all the gemstones in it and snapped your fingers and Robert Downey Jr, whatever.

00:34:28.815 --> 00:34:43.869
So if you take all of those and you look at it and you're actually honest about whether you have the fixed or growth mindset in relation to each one and can be honest with yourself, that's how you can figure out how to be a better coach.

00:34:43.869 --> 00:34:53.862
And one of the ways, um that you can figure out whether you have a fixed mindset on something, um is okay.

00:34:53.862 --> 00:34:56.568
So you look at it and you say, no, I don't have a fixed mindset on that.

00:34:56.568 --> 00:35:04.889
Like, some people struggle with that exercise because they're they're seeing it from their own perspective, not from sort of behind themselves.

00:35:04.889 --> 00:35:14.655
And, as happens in a lot of coaches' lounges, someone walks into the coach's lounge and makes a comment about class.

00:35:15.637 --> 00:35:20.443
Jimmy's class was so fun, I really enjoyed that.

00:35:20.443 --> 00:35:42.646
And if you immediately go to Jimmy don't know shit, I know this, he doesn't know that, like, his warmup was dog shit, blah, blah, blah, then you have a fixed mindset in relation to your ability to deliver the amazing information that you have in a digestible form, in a way where people enjoy doing it.

00:35:42.646 --> 00:35:42.927
Right.

00:35:42.927 --> 00:35:48.617
If you don't have any fucking members, it doesn't matter how many knowledge bombs you can drop if they don't want to be there, that sort of thing.

00:35:48.617 --> 00:35:50.121
And then you figure out.

00:35:50.161 --> 00:35:58.679
As a coach, when I lean into this, I actually sometimes have a little bit more fun and I want to fucking go out there and do this class, because it's like a two-way street.

00:35:58.679 --> 00:36:07.422
It's being received in the way that I'm sort of putting it out there, so I think it's it's the kind of thing where I would be.

00:36:07.422 --> 00:36:21.684
I think it would be important because we're we're talking to listeners and not just one-on-one for you to realize that you are a very good coach, but this is an area where you could improve versus the narrative of like am I a prick?

00:36:21.905 --> 00:36:23.367
Yeah All right a prick.

00:36:23.367 --> 00:36:23.969
Yeah, all right yeah.

00:36:24.389 --> 00:36:44.559
Yeah, like that kind of thing Because, again, like you do take this very seriously, so if that's feedback that you get, you might lock in onto that one thing, like you wouldn't be the head coach at a community-based business if the narrative was Hunter's a prick and I don't want to take his class, like that would not actually happen.

00:36:44.619 --> 00:36:53.438
So, again, if you're listening to this and you're identifying with Hunter, you have to give yourself it's like I'm trying to remember where this comes from.

00:36:53.438 --> 00:37:01.371
It might be a Buddhist thing or whatever, but if you're wondering whether you're a good person or not, you're probably doing pretty well Shitty.

00:37:01.371 --> 00:37:04.518
People don't fucking worry about whether they're a good person.

00:37:04.518 --> 00:37:06.764
They might tell themselves that they are like that kind of thing.

00:37:06.764 --> 00:37:19.077
So if you're worried about how you're delivering one piece of that matrix, then there's a really good chance that you're on the right path because, like, we're never going to be perfect, we always want to iterate, we always want to improve.

00:37:19.077 --> 00:37:20.842
So I think that's a.

00:37:20.842 --> 00:37:23.626
I think that's a really good way to like.

00:37:23.626 --> 00:37:36.480
I'm sure with you it didn't have anything to do with the the clock turning over, but I just see all the shit that gets put out there early in the year and I try to like direct people into something that could actually make them better over the course of the year.

00:37:36.500 --> 00:37:39.628
Yeah, yeah, I mean I, I came in, I had to.

00:37:39.628 --> 00:37:48.170
I don't usually coach 7 30 on tuesday, but I came in, got in a handful of minutes early and I like it was fucking great.

00:37:48.170 --> 00:37:53.882
As soon as I open the door I can just like feel the walls shaking and I know Mark's coaching.

00:37:53.882 --> 00:37:55.827
I almost got up to take 615.

00:37:55.827 --> 00:38:15.547
And in hindsight I wish I had because like soon as I walked in there I was fucking ready to go walk over and hit my first set at 3 15 without a warm-up set and it was just like the fucking walls were bumping, like people were lifting heavy grunting mark's, like screaming at somebody to not be an idiot.

00:38:15.567 --> 00:38:39.240
But not in like a nice, like in the way that mark connects with his people and he's an he's an excellent I'd say he's a better coach than I am, um, but he, like it, was just like like fuck, that's a great fucking vibe, um, and I know it's also something that he's working on as well, and I think he probably just kind of took the, took the ball from what you know kind of how we've run things, especially when he got started.

00:38:39.240 --> 00:38:50.097
But, uh, he and I have talked a little bit about that too and just making sure that you know kind of how we've run things, especially when he got started, but he and I have talked a little bit about that too and just making sure that you know members are enjoying their time, morale is high and whatnot.

00:38:50.097 --> 00:38:52.985
And I do think that it starts that specific example.

00:38:52.985 --> 00:38:54.367
I think you can.

00:38:54.367 --> 00:38:59.065
I don't want to say the only way, but I'll say it for the sake of argument.

00:38:59.065 --> 00:39:18.844
The only way that you can get away with that is if you have the baseline technical knowledge to like, if all else fails, you do have the technical knowledge to bring athletes an excellent like hour of fitness that is going to move the needle for them, maybe in their, in their fitness on the day, maybe it's in their brain and how they think about fitness.

00:39:18.844 --> 00:39:20.097
Maybe they learn something new.

00:39:20.498 --> 00:39:23.284
But to your point, like I, you don't.

00:39:23.284 --> 00:39:24.085
I don't ever.

00:39:24.085 --> 00:39:33.820
I don't think I've ever heard athletes talking after class, mingling and say to themselves man, I learned so much today about the back squat.

00:39:33.820 --> 00:39:35.505
It's like the.

00:39:35.505 --> 00:39:37.893
The conversation is oh, that was wicked fun.

00:39:37.893 --> 00:39:40.318
Like I love the game that we played at the beginning of class.

00:39:40.318 --> 00:39:43.061
Or I love like the, the, quite like people.

00:39:43.061 --> 00:39:45.545
It was just like a great, great vibe or whatever it's.

00:39:45.545 --> 00:39:46.648
All it's it's about.

00:39:46.648 --> 00:39:52.184
People don't talk about the success of their five by three clean and jerk.

00:39:52.184 --> 00:39:57.224
They talk about how much fun the class was and if you know, you kind of think that's obvious.

00:39:57.304 --> 00:40:02.679
But um I like to think about it as like a recipe like the.

00:40:02.679 --> 00:40:06.130
The members not going to be like that hint of nutmeg really took it over the edge.

00:40:06.391 --> 00:40:07.233
It's the whole thing.

00:40:07.614 --> 00:40:11.199
Exactly it's the entire experience that they have and they're telling you about.

00:40:11.199 --> 00:40:14.460
This was good, this was bad, this was somewhere in the middle, like that kind of thing.

00:40:14.822 --> 00:40:17.733
Yeah, I've had this class twice.

00:40:17.733 --> 00:40:19.576
I thought it was a great class, dude, I think you're.

00:40:19.655 --> 00:40:27.483
I hate that people can't hear what I'm about to say, but like taking your class is like going to like a three-star Michelin restaurant.

00:40:27.483 --> 00:40:28.844
You enjoy the meal.

00:40:28.844 --> 00:40:34.670
You know that the chef's like a no-nonsense kind of guy, but you enjoy it.

00:40:34.690 --> 00:40:38.213
That's why you need to know that.

00:40:38.213 --> 00:40:40.217
Thanks, man, I appreciate it.

00:40:40.217 --> 00:40:43.710
Yeah, I think every coach has to, like everyone had.

00:40:43.710 --> 00:40:56.806
If I, if I walked up, if I was in front of the 5 pm class and I was just being super silly and like I don't know, tell it cracking like jokes and shit like that, I don't know just down a bottle of nyquil in his office.

00:40:56.806 --> 00:40:57.717
Yeah, yeah, like.

00:40:57.717 --> 00:40:59.440
What the fuck is wrong with this guy?

00:40:59.440 --> 00:41:00.463
Like, what, like?

00:41:00.463 --> 00:41:01.527
Why is he so happy?

00:41:01.567 --> 00:41:10.922
you know, it's like yeah that you you still have to like everybody's got their own personality and you play to your strengths and I like it's not about swinging so far in the other direction.

00:41:10.922 --> 00:41:18.204
So I right, I understand what you're saying, but like you, you have to have you know equal parts of the nine things.

00:41:18.204 --> 00:41:21.538
That makes you know you're just like the 10 general physical skills.

00:41:21.538 --> 00:41:24.827
You're only as fit as you are proficient in all 10 of those skills.

00:41:24.827 --> 00:41:25.954
It's the same thing with coaching.

00:41:25.954 --> 00:41:33.139
Like you can be the most technically proficient, knowledgeable individual ever, but if nobody likes taking your class, it doesn't fucking matter.

00:41:34.601 --> 00:41:36.746
Truth, true, true, true.

00:41:36.746 --> 00:41:41.222
Yeah, all right, so it's fine, I've known.

00:41:41.262 --> 00:41:41.704
What about yours?

00:41:47.114 --> 00:41:48.117
Do you have an answer to that question?

00:41:48.117 --> 00:41:50.083
I do, yeah, Um, it's, it's a little general, but it's like super exciting for me.

00:41:50.083 --> 00:42:06.530
So I am currently teaching one of, at their request, one of our remote coaches, how I program um and from like like sheetsgooglecom knew like every single detail of how I program.

00:42:07.556 --> 00:42:19.403
And the idea of challenging myself to explain an idea that at one point was a hypothesis, like did it materialize into what I wanted to?

00:42:19.403 --> 00:42:21.824
Was it tested and put through the ringer?

00:42:21.824 --> 00:42:38.885
Because when you program in the way that we do for competitors, it's fucking complicated and there's a lot of moving pieces and you might've had an idea at one point that you really liked, based on a theory that you had, or one athlete, that sort of thing.

00:42:38.885 --> 00:43:12.239
So now going back through all of this and explaining all of it, like checking myself on every individual element of why I do something the way that I do, and then like I'm going through and pretending that I'm programming semifinals prep right now with with this coach and I've got my notes off to the side of of sort of how I go through things, but when I'm making those notes, like I have to believe in the thing every single time, cause I just like I'm not going to, like I don't know why I would.

00:43:13.295 --> 00:43:25.166
Maybe it would be the kind of thing where I think I'm smarter than everybody, but like I'm not gonna make something up, I'm not gonna like sell something, like I wanna really be able to explain why I do this and how it works and where it came from.

00:43:25.166 --> 00:43:58.784
So it's been really exciting for me to go in and audit those things in a way where it's like you really have to explain this, like, and certain things have changed, which is nice, which is nice, so like oh does this actually make sense, or there are certain things that are a rule that need to be a bit more fluid for the sake of other parts of the program improving.

00:43:58.804 --> 00:44:09.878
To take your and I'll look over at my board like split jerks are on Monday, Well, the program could be way better if two of the weeks they went to Thursday, like you know.

00:44:09.898 --> 00:44:22.019
That sort of thing and, like your aerobic rotation and your bitch work rotation and you know zone two running is on Mondays actually fits a little better on Thursdays until we hit this volume and then it needs to change to Monday, so things of that nature.

00:44:22.019 --> 00:44:36.947
So, um, I just a bit of a like reinvigoration of I am very thoughtful about the way that I program, but I'm swimming in my own perspective when I'm building a lot of this stuff.

00:44:36.947 --> 00:44:46.463
So to be able to challenge those things is something that's super fun for me because it makes you feel more creative in the moment, not like you're just going to go replicate something that you've already done.

00:44:46.963 --> 00:44:55.047
Yeah, that's a good one, all right, um, so we've known for a little while, but it was just announced.

00:44:55.047 --> 00:44:56.739
Um, we're recording this.

00:44:56.739 --> 00:45:06.117
Uh, on the sevens, just announced yesterday that that page got an invite to do the world fitness project, which is exciting 20 men, 20 women, um, for year, one.

00:45:07.280 --> 00:45:12.429
um, I basically so that honestly, this is kind of an roster of women.

00:45:12.509 --> 00:45:15.119
This is yeah, this is kind of an exercise.

00:45:15.119 --> 00:45:33.322
I'm going to attempt to explain this to hunter so that I understand it it is fairly straightforward, but because they're explaining how they're going to iterate on it, I'm just going to so for, like Paige, some ends of fans, let's see if we can tell you what the what's going on here.

00:45:33.322 --> 00:45:40.364
Hunter, you're actually very familiar, much more familiar than any of us to a tour sport.

00:45:41.306 --> 00:45:41.766
Yeah.

00:45:41.806 --> 00:45:42.248
Kid loves.

00:45:42.248 --> 00:45:45.010
Kid loves the PGA tour got started.

00:45:45.050 --> 00:45:50.623
Guy we need I need scheffler back in the mix, though still got a hand boo-boo yeah, he's okay.

00:45:50.623 --> 00:45:59.577
Uh, I'm gonna go 209.2 yeah, good news, he still has another like 212 weeks that he can do nothing and still be the number one player in the world.

00:45:59.657 --> 00:46:01.260
But yeah, um.

00:46:01.260 --> 00:46:07.396
So the idea in general is that we talk about it all the time.

00:46:07.396 --> 00:46:18.226
These athletes train their ass off and if one workout goes wrong in a qualifier, in a quarterfinal, in a semifinal, there's a chance that you you're waiting until next year.

00:46:18.226 --> 00:46:20.775
That is real tough, um.

00:46:20.775 --> 00:46:25.958
And even though there is your rogue, your w Wadapalooza, your Dubai, etc.

00:46:25.958 --> 00:46:56.641
The prestige, a version of quote unquote functional fitness, that could be a tour sport, because year one hasn't happened yet they have to.

00:46:56.641 --> 00:47:03.039

This and That - E.336

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