May 28, 2025

Syndicate Crown Preview: The Art of Programming - E.355

Syndicate Crown Preview: The Art of Programming - E.355
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How much does the time of day affect your workout performance? According to our latest deep dive, it could be impacting your results by as much as 25-30%.

During this illuminating episode, we unpack the fascinating relationship between mental load and physical output. Even with perfect nutrition, hydration, and recovery, the accumulated stress of daily life dramatically alters how your body responds to training stimuli. The science is clear—mental and physical resources pull from the same reserves, making that evening workout feel disproportionately difficult compared to your morning sessions.

We examine how this phenomenon affects athletes across all levels, from CrossFit Games competitors to everyday fitness enthusiasts. The tendency to misinterpret these normal performance fluctuations leads many into negative feedback loops, where one disappointing session breeds another. Learning to observe these challenges objectively rather than judgmentally becomes as critical as any programming or nutrition strategy.

Between previewing the exceptionally well-designed Syndicate Crown workouts and analyzing what makes effective competition programming, we reveal why a workout that appears identical on paper feels completely different at 9am versus 7pm. For coaches and athletes alike, understanding these patterns provides invaluable insight into optimizing training schedules and maintaining consistent progress.

Whether you're following our newly launched offerings on Strivee or simply trying to maximize your results in the gym, this episode offers crucial perspective on working with—rather than against—your body's natural performance rhythms. Listen now to transform how you approach your training schedule and mental preparation.

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

If you'd like to join the Misfit family and get fit head to misfitathletics.com and start your free trial today.

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00:17 - Misfit Athletics Updates

04:58 - Weekend Golf Highs and Lows

12:54 - Baseball Banter: Otani and Judge

15:46 - The Kite Conundrum

27:19 - Syndicate Crown Preview

54:36 - Time of Day Impact on Workouts

01:06:19 - Bicycle Seat Catastrophe

WEBVTT

00:00:17.059 --> 00:00:17.960
Good morning Misfits.

00:00:17.960 --> 00:00:20.989
You are tuning into another episode of the Misfit Podcast.

00:00:20.989 --> 00:00:22.586
On today's episode we do a little bit of a syndicate crown preview.

00:00:22.586 --> 00:00:23.792
I've got some random topics, maybe a little Misfit podcast.

00:00:23.792 --> 00:00:25.160
On today's episode we do a little bit of a syndicate crown preview.

00:00:25.160 --> 00:00:29.327
I've got some random topics, maybe a little Misfit freestyle.

00:00:29.327 --> 00:00:34.948
Before we hit the road again, before we get into live chat, got a little bit of housekeeping here.

00:00:35.750 --> 00:00:38.844
Misfit Athletics is now available on Strivee.

00:00:38.844 --> 00:00:47.588
If you go to the link in bio on our Instagram and click on that, you can head over to Strivee and you have three options that maybe you haven't seen before.

00:00:47.588 --> 00:00:51.441
Um, that will end up being um integrated into fitter as well.

00:00:51.441 --> 00:00:53.524
Uh, we have the GPP program.

00:00:53.524 --> 00:01:02.968
We have the comp pack, um, which gives you GPP masters, and the hatchet program um, that comes in at $49.

00:01:02.968 --> 00:01:12.162
And then we were offering a brand new offering called pro, which is essentially for our professional athletes, our semifinals athletes, our CrossFit games athletes.

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These sessions are broken up into two sessions per day.

00:01:16.210 --> 00:01:18.403
You are in a private chat group with myself.

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We'll do video review, we'll talk about technique and strategy and have some stuff that's more detailed in the season.

00:01:25.728 --> 00:01:28.128
If you're watching on YouTube, seb's bringing it up right now.

00:01:28.128 --> 00:01:35.289
Here are your options there, so Strivee, misfit Athletics.

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I can tell you from personal experience, really great to work with from the remote coaching side.

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Straightforward, easy to put in, really good scoring parameters, that you get the notes when you're a remote coach you're looking for round splits on things you can upload videos on there.

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So pretty cool platform so far and I'm excited for new customers and misfits to let us know what they think of that.

00:02:02.286 --> 00:02:06.573
On that note, off-season block two started yesterday.

00:02:06.573 --> 00:02:14.606
I know a lot of people out there were mixing and matching and asking how do I do 300 air squats and a five rep max back squat?

00:02:14.606 --> 00:02:20.006
We don't put Murph in the program necessarily, but know that something like that happens.

00:02:20.146 --> 00:02:21.069
It is the off-season.

00:02:21.069 --> 00:02:22.686
It is nine weeks long.

00:02:22.686 --> 00:02:27.429
You can either do the five rep max back squat in week one or you can do eight weeks of it.

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None of those variations I think are are too big of a deal.

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Uh, we also have brand spanking new um t-shirts and hoodies that sharpen the ax codecom, so you can head there and check those out.

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I think that's it, life chat.

00:02:44.134 --> 00:02:45.242
Gentlemen.

00:02:45.242 --> 00:02:45.906
What's up?

00:02:48.663 --> 00:03:06.936
hey, everybody um, I received this oh, yesterday uh one of our, uh, of our longtime members, good friend, uh, lillian, and her, uh, her daughter.

00:03:07.195 --> 00:03:20.225
I don't know how old lena is, probably like six, five, six, I was gonna say yep yeah, they found the, uh, the abcs of golf in a a free library and brought it to me.

00:03:20.225 --> 00:03:35.647
Um, yeah and uh, I think I'm just gonna pack it in the bag just for uh, for the old the rounds, when I uh, when I get, when I, when I get get it probably pretty good at getting you to take it down a notch, which is often uh important thing on a golf course.

00:03:35.687 --> 00:03:37.792
Yeah this is my favorite one so far.

00:03:37.792 --> 00:03:39.861
It says uh, c is for club.

00:03:39.861 --> 00:03:45.653
You need a club to hit the ball, but but if you hit yours toward others, four is your call.

00:03:47.024 --> 00:03:49.705
Whoa, I like that Very good, very good.

00:03:49.765 --> 00:03:52.283
yeah, I'm not going to lie when I read children's books.

00:03:53.245 --> 00:03:58.875
If I'm ever down and out, I could write this shit out.

00:03:58.875 --> 00:04:01.549
I love fucking rhyming and puns and all that.

00:04:01.549 --> 00:04:07.491
If you go back to the old school misfit workouts when I'm reading them, I'm like I would have gone this direction with that.

00:04:07.491 --> 00:04:09.524
That was kind of yeah, kind of low-hanging fruit.

00:04:09.524 --> 00:04:15.626
So, uh, if you ever see me disappear, maybe I'm writing children's books yeah, yeah, uh.

00:04:15.686 --> 00:04:30.120
Yeah, maybe not a coincidence, but I I received that book and then, uh, after murph went out in the afternoon, managed a 77, um, after a yeah, a one over nearly, nearly perfect front nine.

00:04:30.821 --> 00:04:43.985
Uh, just one over on the front almost you like actually know how to golf yeah, well, well, geez, c is for club but when you hit your ball toward others.

00:04:44.045 --> 00:04:55.297
four is your call, but yeah had a heck of an outing, made the turn and was very nearly the definition of a back nine disaster.

00:04:55.297 --> 00:05:03.168
Like good heavens, just a couple of not even that bad of shots, but got myself into trouble.

00:05:03.168 --> 00:05:07.192
And then the old two iron two irons currently in timeout.

00:05:07.192 --> 00:05:10.755
We'll just say that two irons in timeout.

00:05:10.755 --> 00:05:19.814
Every other club was was working pretty good, but the two iron had two, two or three chances which was like one or two too many.

00:05:19.814 --> 00:05:21.483
And she is.

00:05:21.783 --> 00:05:28.819
She's in the bag until further notice, but ever think about the fact that the consequences are a little too dire in that sport.

00:05:28.819 --> 00:05:42.112
Like if you throw me a nasty curve ball and I look like a fucking idiot and then you throw and I, and then you throw me a fastball and I smash it Like yeah, no one remembers if I throw an incomplete pass and then I throw a fucking touch.

00:05:47.319 --> 00:06:03.807
It's like every time you fuck up is like yeah, I mean, imagine, imagine shooting one over on the the front nine, just looking like a goddamn war hero, and then topping a two iron 12 yards into the woods and having only imagine the second part of that story uh, holy fuck, yeah, it was.

00:06:03.807 --> 00:06:06.213
Uh, it was quite the experience.

00:06:06.274 --> 00:06:13.548
So I shot either a 47 or a 49 on the front nine at willowdale when I was like 16 and that was my.

00:06:14.130 --> 00:06:28.826
That was it that was your culmination yeah, and I always played the front nine yeah, it was not that long ago that I shot 45, so while a 35 felt really nice on the front, 45 is not that far away.

00:06:28.927 --> 00:06:33.548
so man unreal in golf.

00:06:33.548 --> 00:06:36.048
But I got the ABCs in golf now so I'm good to go.

00:06:36.839 --> 00:06:40.630
I'm just living vicariously through a Dodgers win or loss.

00:06:40.630 --> 00:06:43.629
So my life's good today because the Dodgers won last night.

00:06:43.629 --> 00:06:53.766
Otani's picking up a little steam again yeah, yeah, he's gonna be upset when he ruins his season by getting on the pitcher's mound did you see him pitching?

00:06:53.766 --> 00:06:57.117
He, he was that fucking blast dude.

00:06:57.177 --> 00:06:58.079
Yeah, did you see him moving?

00:06:58.279 --> 00:06:59.000
on those pitches.

00:06:59.000 --> 00:07:01.264
Yeah no, he's gonna have to pitch, we he's going to have to pitch.

00:07:02.666 --> 00:07:07.615
We'll see, we'll see, they were like we're going to defer every penny of your entire contract.

00:07:07.615 --> 00:07:09.987
And he's like only if I can pitch.

00:07:11.901 --> 00:07:14.588
He's like I'll get paid in 20 years, but only if you let me pitch.

00:07:15.841 --> 00:07:16.701
No, he had.

00:07:16.723 --> 00:07:17.745
Tommy John surgery.

00:07:18.105 --> 00:07:18.386
Again.

00:07:20.151 --> 00:07:21.153
Yeah, how old is he?

00:07:21.153 --> 00:07:22.021
How many years?

00:07:22.021 --> 00:07:22.742
Has he been in the league.

00:07:23.862 --> 00:07:28.831
We talked about this, I think this is his seventh, but he hasn't been fully playing for seven.

00:07:28.831 --> 00:07:29.572
He's been injured.

00:07:29.572 --> 00:07:31.153
Let me get it for you.

00:07:38.730 --> 00:07:40.656
I think, he's had six full seasons, something like that.

00:07:46.168 --> 00:07:47.870
Yeah, his rookie year was 2018.

00:07:48.072 --> 00:07:49.995
Is he injured more than a typical pitcher, or about the same, I think.

00:07:49.995 --> 00:07:50.976
Maybe a little more.

00:07:50.976 --> 00:07:56.137
Yeah, maybe a little bit more.

00:07:56.137 --> 00:08:13.302
Yeah, it's interesting because he's like if he can come back and do it again, he's on that Babe Ruth level of what?

00:08:13.322 --> 00:08:17.370
you're doing is literally impossible, literally impossible, dude, I think he might hit over 50 home runs this year it wouldn't surprise me at all.

00:08:17.370 --> 00:08:17.651
Who's is is.

00:08:17.651 --> 00:08:19.336
It is mike judge on the heater right now batting over 400.

00:08:19.536 --> 00:08:24.307
Mike judge is he I was thinking of?

00:08:24.348 --> 00:08:38.777
mike trout yeah, he, you did hunter, you did mix the two best baseball players yeah, I was tracking before shohei yeah, um, aaron judge is having.

00:08:38.817 --> 00:08:42.524
He has 18 home runs right now ever what?

00:08:42.605 --> 00:08:42.945
yeah, that's.

00:08:42.945 --> 00:08:51.648
That's what's funny about all of it is is like they're they're having two of the best like runs in mlb history.

00:08:51.648 --> 00:08:53.250
You got your al and nl.

00:08:53.792 --> 00:08:58.264
They're both gigantic too, judge warbur's got like 19 homers too.

00:08:58.344 --> 00:09:10.200
Oh, warbur's got 18 home runs 260, 270 like that dude's built like a fucking nba forward, which is so rare in baseball.

00:09:10.200 --> 00:09:24.009
Yeah, schwarber's great they're in a three-way tie for most home runs I want to ask you guys we're gonna take a real hard left turn here what do you guys think about kites?

00:09:26.332 --> 00:09:26.754
They're lame.

00:09:27.875 --> 00:09:28.395
I don't get it.

00:09:28.395 --> 00:09:33.354
What the fuck's going on with a kite?

00:09:33.354 --> 00:09:37.340
Like?

00:09:37.340 --> 00:09:41.110
I was at the Eastern Promenade yesterday and someone flew a kite and it was like a big cool kite and then they just kept doing it.

00:09:41.110 --> 00:09:42.153
I think they did it for hours.

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What's going on there?

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Do you just tie it to the to the ground and walk away?

00:09:45.844 --> 00:09:48.307
What is happening with the kite?

00:09:50.631 --> 00:09:52.235
yeah, I don't really have strong opinions.

00:09:52.235 --> 00:10:05.631
I could see that as one of like those super weird niche things that like a really small number of people are wildly into and there's like weird or there weird nuances about kites and shit like that.

00:10:05.631 --> 00:10:08.466
It's like it's like people who puzzle.

00:10:08.466 --> 00:10:23.053
It's like there's only 12 of them on the planet, but they're all like so into it that it's like they just keep the puzzle business going, and portland, maine is the place where there would be fucking kiters all over the place puzzle people both.

00:10:23.254 --> 00:10:26.923
And puzzle people a lot of puzzle people, a lot of puzzle people, a lot of kites puzzles and kites.

00:10:27.326 --> 00:10:33.486
Yeah, it's been on the eastern prom fucking people tying up their puzzles to tying up their kites to puzzles and shit.

00:10:33.647 --> 00:10:34.609
I just don't.

00:10:34.609 --> 00:10:36.253
Yeah, I, I couldn't really.

00:10:36.253 --> 00:10:46.548
Because like, like, when you're a kid and you like go on vacation to like you know people go to old orchard beach or you go to myrtle beach or whatever like you snag a kite with like a smiley face on it.

00:10:46.548 --> 00:10:53.331
But I know for a fact that if I had done that and flown the kite, I then would have been like mom, dad, you gotta take this.

00:10:53.331 --> 00:10:57.001
I gotta go, like dig a hole or go swimming or I don't know what I'm supposed to do now.

00:10:57.001 --> 00:10:57.923
We could dig a hole.

00:10:57.923 --> 00:11:18.148
I'm so glad that I got it up in the air, but I think I think my add is too strong, for, like, I would enjoy buying a kite, unraveling a kite, figuring out how to make it fly, and then, once it was flying, I'd be very confused about what is next, dude growing up in Columbia.

00:11:18.268 --> 00:11:22.667
I remember we had like a kite day, like once a school year.

00:11:22.667 --> 00:11:29.886
You saved enough money to get the fanciest kite you can get and then they would bring you to a farm.

00:11:29.886 --> 00:11:33.303
It was on the side of a mountain and you flew your kite.

00:11:33.303 --> 00:11:34.802
That was the only time I flew a kite.

00:11:34.802 --> 00:11:36.788
It was one time and I was seven years old.

00:11:36.788 --> 00:11:40.763
Also, you mentioned Myrtle Beach.

00:11:40.763 --> 00:11:43.666
It is the most overrated place in America.

00:11:43.666 --> 00:11:44.730
Myrtle Beach sucks.

00:11:46.399 --> 00:11:47.860
Yeah, a lot of those tourists Shout out.

00:11:47.900 --> 00:11:49.628
Listeners from Myrtle Beach yeah.

00:11:53.682 --> 00:11:53.802
It's.

00:11:53.802 --> 00:11:57.389
All of those touristy places are usually pretty disappointing.

00:11:57.389 --> 00:12:00.544
What I can say is what the fuck are you watching on YouTube?

00:12:00.544 --> 00:12:01.567
You're getting a ride right now.

00:12:01.567 --> 00:12:08.774
If you live around it, it's worse like people actually like old orchard beach.

00:12:08.774 --> 00:12:11.243
Old orchard beach is disgusting like.

00:12:11.663 --> 00:12:23.347
There's nothing like pure fries are delicious like if you want to go get into a fight um with some locals that's a good spot to go to, Uh.

00:12:23.788 --> 00:12:41.720
But man, like Canadians love old orchard beach and anytime you hear about like so-and-so, when you know how you can tell if they come back wearing a hoodie that says the name of it on it, I'm not going, I have no interest in going.

00:12:41.720 --> 00:12:42.542
I don't need that.

00:12:42.542 --> 00:12:43.543
I don't need that in my life.

00:12:43.543 --> 00:12:49.453
Like, if you can walk into a gift shop and buy the town name on your shirt, I think I'm out.

00:12:49.453 --> 00:12:50.885
I don't think I can do that.

00:12:51.721 --> 00:12:55.080
But for the most inconvenient amount near a few of those places.

00:12:55.080 --> 00:12:57.548
It's like $43.99 for that hoodie.

00:12:57.567 --> 00:12:58.851
Oh, yeah, yeah yeah, yeah, yeah, yeah.

00:12:58.851 --> 00:13:17.071
And you know that I've turned into this, that commercial, like you turn into your parents, like I'm always doing math when I walk into a place like that, yeah, I think the lease is on this place.

00:13:17.071 --> 00:13:21.340
A little markup like wow, okay, margins here, um, I don't know if that counts necessarily as life chat, uh, but I just I don't understand kites.

00:13:21.340 --> 00:13:30.227
So I just want to make sure that all the listeners know that I don't understand the point of a kite, kind of once it's up there and then it doesn't seem like the payoff's really there.

00:13:30.248 --> 00:13:39.533
Yeah, I don't know, is there like you can't really race right, it's like attached to a string you got like I only got so much string here, you know.

00:13:40.657 --> 00:13:42.544
Professional kite racing and you let go of that thing.

00:13:55.059 --> 00:13:56.163
Now you professional kite and you let go of that thing.

00:13:56.163 --> 00:13:56.683
Now you're just littering.

00:13:56.683 --> 00:13:56.744
Um.

00:13:56.744 --> 00:13:58.187
All right, seb and I are headed to syndicate crown tomorrow in knoxville.

00:13:58.187 --> 00:13:59.190
Um, I said this last year, uh, after the competition.

00:13:59.190 --> 00:14:00.514
Um, which makes me more excited for it.

00:14:00.514 --> 00:14:04.408
It is so well run like they just have their shit together.

00:14:04.408 --> 00:14:08.888
They don't have the briefings where they bore the like absolutely bore you to death.

00:14:08.888 --> 00:14:17.721
The coaches pass as a lanyard that can be given to whoever the athlete wants, like you want your fucking grandmother to come down and give you a high five.

00:14:17.721 --> 00:14:26.749
Your coach just goes, and I don't know that this is the case this year, but that's how they did it last year and it just there wasn't like a ton of pomp and circumstance attached to it.

00:14:26.749 --> 00:14:42.785
Um, so I'm always excited to go when you remove some of those variables from the equation, because the little things that most people wouldn't notice will put athletes at ease and allow them to go out and kick ass.

00:14:42.785 --> 00:14:46.152
So definitely shout out to them there.

00:14:47.254 --> 00:14:52.149
Misfits, erica Folo, brandon True and Lindsey Hoffman will be competing there.

00:14:52.149 --> 00:15:02.644
Have to give the shout out once again to Lindsey Hoffman for following the Hatchet program and paying her dues for such a long period of time and making it there.

00:15:02.644 --> 00:15:07.813
I've been communicating with her and helping her get ready a little bit and it's just that is.

00:15:07.813 --> 00:15:16.056
Those types of things are just as important to us as the games.

00:15:16.056 --> 00:15:17.077
Jerseys outside.

00:15:17.077 --> 00:15:21.990
The games jerseys outside on the wall are just kind of a representation of something bigger.

00:15:22.692 --> 00:15:28.725
Um, my barrier to entry now as a coach in a lot of ways is just like, is this person committed and are they working hard?

00:15:28.725 --> 00:15:38.547
And if it's in a beginner's class, if it's in an affiliate class, if it's someone following GPP, hatchet, pro, whatever, um, like I'm in, that's kind of my barrier to entry.

00:15:38.547 --> 00:15:53.264
So, like back in the day when you get super excited because someone will walk in the gym and they can do butterfly chest to bar, like on day seven, like I don't fucking care anymore because, like the there's the intangibles are the thing.

00:15:53.264 --> 00:16:02.188
Um and for, for her to be able to do that, to persist and continue to push and get to that level, I just think is really fucking awesome.

00:16:02.188 --> 00:16:06.700
Um, seb, why don't you pull up the workouts?

00:16:06.700 --> 00:16:07.942
We'll take a peek at them.

00:16:08.384 --> 00:16:24.349
Obviously I've been in under through between all of these workouts a lot over the last three weeks with my athletes and I'm not going to be sharing any inside baseball, um, but let's do a little preview.

00:16:24.349 --> 00:16:26.092
Let's just talk about the workouts a little bit.

00:16:26.092 --> 00:16:29.931
One thing that was funny about this I don't think we need to talk about heavy Isabel Dewey.

00:16:29.931 --> 00:16:32.543
Um, I think that's been played out.

00:16:32.543 --> 00:16:42.951
It was listed on the on the Instagram as 12, nine six, three, which is 30 snatches, um, but that's how they did it.

00:16:42.951 --> 00:16:53.053
It and I part of me wondered if that was tongue in cheek, because I do believe it was their idea first, but because they're going last, it feels so played out.

00:16:54.682 --> 00:16:59.572
I will say it being it's been the consistent workout across all semifinals.

00:16:59.613 --> 00:17:07.574
Right, you have to assume that crossfit did that no, no, these guys that CrossFit didn't even tell them that they were doing it.

00:17:07.574 --> 00:17:10.107
They were just like, oh, that's fun, that's a good idea.

00:17:10.107 --> 00:17:22.596
I think they agreed with Mayhem, who agreed with so-and-so, but the original idea was from the programmers of Syndicate, which just makes it funny, because now he's like I don't want to talk about this anymore, I've had enough.

00:17:22.596 --> 00:17:28.348
Workout two Regionals Revenge.

00:17:28.348 --> 00:17:34.365
This is some fucking old school Regionals beatdown right here and you're going to see it too.

00:17:35.019 --> 00:17:41.354
This is such a more responsible but atrocious version of this workout.

00:17:41.354 --> 00:17:43.233
I think, this is shittier than the original.

00:17:43.778 --> 00:17:52.413
Yeah, so this is 100 slash 80 cal echo bike 100 toes to bar, 100 bar facing burpees, 100 front squats at 115 slash 85 pounds.

00:17:52.413 --> 00:18:06.781
You will see a few athletes, maybe 10 per division, execute this not only at a high level, expressing fitness, but also knowing exactly what they should do in this workout.

00:18:06.781 --> 00:18:12.096
Um, you will also see some of those throwback moments.

00:18:12.096 --> 00:18:14.403
You will see people resting on the burpees.

00:18:14.403 --> 00:18:17.008
You will see people bike way too fast.

00:18:17.008 --> 00:18:18.992
You will see people bike way too slow.

00:18:18.992 --> 00:18:25.144
Um, there's just, there's a lot that goes into this from a strategy standpoint.

00:18:25.144 --> 00:18:41.315
And then again, not too much inside baseball, but push-pull on the bike, open and close your shoulder, push a hundred times on the total bar, lower yourself and press off the ground a hundred times and then hold the barbell in a front rack.

00:18:41.315 --> 00:18:52.461
Like a lot of people don't see that when they look at a workout like this, um, and it is very much a thing yeah, I like those.

00:18:52.780 --> 00:18:58.075
The original was wall ball chest to bar pistol dumbbell snatch.

00:18:58.075 --> 00:19:00.339
Is that correct or did it end with pistols?

00:19:00.339 --> 00:19:04.182
I think it ended with the dumbbell I thought it ended with the dumbbell.

00:19:04.222 --> 00:19:07.215
I feel like I remember visualizing I think so coming across the field.

00:19:07.236 --> 00:19:13.153
It was a set, I mean yeah, it was with the 70, one of the first times they they put that in a competition.

00:19:13.153 --> 00:19:22.292
Um, yeah, I mean, we we've we program, I think we even have and we might have, I think, at the affiliate, this fr.

00:19:22.292 --> 00:19:33.644
We have toes to bar, burpee box, jump over, overhead, squat, just like we know what that combination feels like, like every movement interferes with each other in its own special way.

00:19:33.644 --> 00:19:41.771
Every movement has crossover within each movement as crossover within each movement.

00:19:41.771 --> 00:19:52.709
Um, no matter how many times you tell an athlete until they, like, accidentally do too many toes to bar in too big of sets or whatever, that bar facing burpees are just toes to bar, except you're not hanging from a pull-up bar.

00:19:52.808 --> 00:20:09.251
You, you've got 200 hip closers in that uh like right smack in the middle of that workout you alluded to, like the, the upper, like the sneaky, just continuous time under tension on the upper body and like the midline and those front squats.

00:20:09.833 --> 00:20:18.815
Uh, glad they got the weight correct, I think 115 and 85, uh, as far as like a male female equivalent, but also just like.

00:20:18.815 --> 00:20:35.577
I think that's the right weight for that workout as well, where it's just like on, you know, right now I mean I don't know 100 fucking front squats, that that way it looks miserable right now, let alone at the end of it, but for that level of athlete I think that's the right, that's the right weight.

00:20:35.577 --> 00:20:37.321
Uh, I think that's gonna be a.

00:20:37.321 --> 00:20:40.575
That's gonna be a fun one to watch just from an execution perspective.

00:20:40.575 --> 00:20:47.073
Probably more so for coaches and programming nerds than maybe your average everyday spectator.

00:20:47.073 --> 00:20:51.143
But yeah, I mean, how many athletes did we so many nuggets in there?

00:20:51.182 --> 00:20:55.765
too, like if you're not a nerd yet but you want to be, you want to understand athlete iq.

00:20:55.765 --> 00:21:17.150
Like you could write yourself a fucking dissertation on this workout because you just see fitness when you know, if I zoom out, I just see you know each station's five to six minutes long for most athletes and like that's a lot going into, you know, going into a chipper like that.

00:21:17.150 --> 00:21:25.556
And then you're like, okay, heavy leg, toe to bar, don't feel that good, right, hip close, hip close, upper body, upper body, upper body, upper body.

00:21:25.556 --> 00:21:40.226
So we're talking about basically an assault on your lungs, legs, midline and upper body, and to be able to do that and have it still be appropriate for most across the board is is cool.

00:21:40.547 --> 00:21:49.550
This is very well thought out yeah, I was just thinking to myself like man, this is uh, maybe not hundreds, like 75 of each at the affiliate level.

00:21:49.550 --> 00:21:51.778
That'd be a killer workout.

00:21:51.778 --> 00:21:53.865
Um, it is super accessible.

00:21:53.865 --> 00:22:04.954
I will probably get there to the end, but, like, this is probably the best set of workouts we've seen this season, in my opinion, I think this is the best programmed event.

00:22:04.994 --> 00:22:06.017
Yeah, I.

00:22:06.017 --> 00:22:18.571
One thing that was cool is like when events get announced and there's very rarely an inside look at, just a conversation about why the events were chosen.

00:22:18.571 --> 00:22:20.960
And there's two reasons for that.

00:22:20.960 --> 00:22:24.200
One, a lot of times people have a lot of shit going on.

00:22:24.200 --> 00:22:29.837
But two, and a lot of times more likely, how thoughtful were they in the first place?

00:22:29.837 --> 00:22:44.138
Could you spend however long a time and not just say this one is monostructural, this one is a triple G, this one you know what I mean Like yeah, like to be able to dig into it really hard.

00:22:44.369 --> 00:22:45.355
This one's going to kill them.

00:22:45.730 --> 00:22:46.916
It's like yeah congratulations.

00:22:46.916 --> 00:22:49.295
And the guy who wrote um.

00:22:49.295 --> 00:23:02.473
The guy who wrote this owns CrossFit, crash um and does competitions down there that some of our athletes that live in that area have done that really enjoy, say, throws a really good event, um.

00:23:02.473 --> 00:23:12.863
And he went on the podcast and he joked a little bit like, basically there's probably a hundred people out there that want to hear all of this and my hand was definitely raised.

00:23:13.532 --> 00:23:16.085
it's just like this is the kind of shit I'm talking about.

00:23:16.085 --> 00:23:23.903
This is the kind of conversation that I would want to have with another coach, um, so so that was that was really cool to see, and that's just the barbell spin.

00:23:23.903 --> 00:23:42.094
I don't know if it's a podcast or like a YouTube show, um, but but Jr Howell was on it and had the conversation, and it's like Hunter and I have talked quite a bit over the years about, like how many people are having these types of conversations related to this stuff.

00:23:42.915 --> 00:23:46.807
um, yeah, right there, yeah, so it's on youtube.

00:23:46.846 --> 00:23:47.670
It's called the barbell spin.

00:23:47.670 --> 00:24:03.515
Again, I don't know what you would want to call it, but, um, really really good conversation, um, if you're into programming um and want to know more about it, I think, I think that's a a really good, really good episode his interview part of it, anyways.

00:24:03.515 --> 00:24:06.019
Um, all right, seb.

00:24:06.019 --> 00:24:12.473
Event number three the yoke repeater.

00:24:12.473 --> 00:24:21.323
Eight rounds for time, 400 meter run, 40 foot yoke carry with 425 slash, 305 pounds.

00:24:22.964 --> 00:24:39.743
Spicy little 18 minute time cap yeah what we got, so two miles of running got two miles of running and 320 feet of shuffling yeah, yeah, I mean I don't think there'll be too many who struggle to finish under the cap.

00:24:39.743 --> 00:24:41.858
Uh, obviously, unless your caps are almost there to be too many who struggle to finish under the cap, obviously unless you're.

00:24:41.878 --> 00:24:45.085
The caps are almost there to be like are you fit enough to do this workout?

00:24:45.150 --> 00:24:50.401
That's what they feel like, as I'm going through, I'm sure you didn't come in first in the open and then just blow it.

00:24:51.329 --> 00:24:56.701
Oh man, I was hoping that the gentleman from the Mayhem Classic was going to be there, but it sounds like he's not.

00:24:57.261 --> 00:24:57.863
Dang it.

00:24:57.863 --> 00:25:03.096
Yeah, gonna be there, but it sounds like he's not saying it.

00:25:03.096 --> 00:25:04.362
Yeah, uh, yeah, I mean, I like good monostructural test.

00:25:04.362 --> 00:25:05.928
I think the yoke I think the yoke will definitely start to wear on athletes.

00:25:05.928 --> 00:25:07.512
It'll be what you know, what is your?

00:25:07.512 --> 00:25:08.233
What's that?

00:25:08.233 --> 00:25:12.063
Repeatable 400 meter run pace look like with super heavy legs.

00:25:13.171 --> 00:25:30.342
Um, I don't know how much it reminds me of the workouts where they have something in there that's disguised as a thing and it really should just be a very minor inconvenience to the workout.

00:25:30.342 --> 00:25:31.810
Yeah, like that's.

00:25:31.810 --> 00:26:01.791
That's what you see immediately when you think about, like the the back and forth sprint type workouts where they're running back and forth and doing a legless or something like that, and you watch it play out within the field and you see that person that, from a metabolic standpoint, is pushing themselves too hard early, and then that person that flies up the rope and is right fucking back down their lane going through, ends up catching and passing that person um and that was one of the things that that was sort of released about the.

00:26:01.991 --> 00:26:13.327
The general testing for this is the athlete who basically made the yoke insignificant was able to keep up with the better runner um, which again like there's there's.

00:26:13.327 --> 00:26:16.394
We talk about this so often in crossfit.

00:26:16.394 --> 00:26:34.836
It's like we have these workouts traditionally a triplet um in online competition, but often a couplet in this level of competition, where you need to know which thing you're doing has a higher movement cost than the other.

00:26:34.836 --> 00:26:44.817
So like you get the 20 minute amrap all the time with rowing and people are like well, so so row at your 5k pace and it's like are the other meters?

00:26:44.876 --> 00:26:46.417
are rowing a time at a time.

00:26:46.417 --> 00:26:47.179
Yeah, like is.

00:26:47.219 --> 00:26:49.101
The other are the other things.

00:26:49.101 --> 00:26:59.069
The movement costs is significantly higher from a muscular standpoint, from a cardiovascular standpoint, like that sort of thing thing.

00:26:59.069 --> 00:27:22.883
So when you come into something like this and it's like, okay, you're either thinking about it from that perspective or the amount of time, cause if I run my ass off and then belt up and stand it up and make sure it's not swinging and walk, you could fly right past me and we could just be playing that game of going back and forth and I would guess that my, that your version would probably be a little bit easier and allow you to control the pace a little bit more during the workout.

00:27:23.530 --> 00:27:28.001
It is nice that that first starts with the 400 meter run too, because we'll see.

00:27:28.001 --> 00:27:33.202
You see how many athletes you know, whoever wins that first 400 is not going to stay there.

00:27:33.202 --> 00:27:37.602
Whoever is sitting in like a comfortable third or fourth is like that's the guy.

00:27:38.330 --> 00:28:00.161
They run so fucking hard now the whole workout in all time domains like that's another one where I don't know how many people watched world fitness project, but women coming back in in that top heat or around two minutes for that 600 was just like dude, what the fuck yeah what is going on, right?

00:28:00.201 --> 00:28:03.957
now and you're, you're gonna see some absurd splits.

00:28:03.957 --> 00:28:11.057
When it comes to this one thing that I will say that's kind of fascinating about the running is competition.

00:28:11.057 --> 00:28:16.813
Run speeds are the the delta between in gym and competition.

00:28:16.813 --> 00:28:20.342
I think that's the greatest one compared to the other machines.

00:28:20.342 --> 00:28:29.250
Like, people are able to hold some pretty absurd paces in person, and it's usually not worth it to do so.

00:28:29.250 --> 00:28:35.852
Nor do people actually do so on machines in a competition, and I'd have to sort of explore that a little bit more.

00:28:36.212 --> 00:28:50.978
But I just know that, like when my athletes are doing testing on something like this and then what they do in person, it's it's rarely similar, like they're able to hold themselves to partially, because maybe one of the aspects of it is I go to test this.

00:28:50.978 --> 00:29:20.781
I don't have, you know, fucking jeff adler, emily rolf or whoever like out showing me what I need to be at least close to right, like you're running at at the gym by yourself and you're running hard and you're uncomfortable, but it's not quite the same thing yeah number four a little two, two, two, three interval.

00:29:20.902 --> 00:29:26.426
For anybody out there who um remembers the, you know the.

00:29:26.426 --> 00:29:29.394
Was it rope climb double under ski.

00:29:29.394 --> 00:29:30.518
Is that what it was?

00:29:30.518 --> 00:29:32.382
I know it was rope climb ski.

00:29:32.461 --> 00:29:35.795
I think it was ski rope overhead squat.

00:29:35.795 --> 00:29:37.938
Yeah, that's what it was um.

00:29:39.200 --> 00:29:53.395
So basically, if you don't know what this means, if programmed properly, there is a number, a distance that you need to reach in the final movement for you to be done with the workout.

00:29:53.777 --> 00:30:10.545
So this workout is essentially 240 feet of double kettlebell overhead walking, lunge with 53s and 35s, completed in six 40 foot legs with a 50 slash, 40 double under four slash, three cut rope climb buy-in each time.

00:30:10.545 --> 00:30:20.602
So you get three two minute am wraps and then you get one three minute am wrap where you're basically trying to get like once you do 240 feet you're done that sort of thing.

00:30:20.602 --> 00:30:28.502
The I like the use of the of the heavy rope just because it's a.

00:30:28.502 --> 00:30:29.924
It's a bit of a separator.

00:30:29.924 --> 00:30:31.753
It kind of makes.

00:30:31.753 --> 00:30:41.582
It reminds me of the difference between bounding box jumps and step down box jumps, like I might be able to to hang with a speed rope, um.

00:30:41.582 --> 00:30:58.794
But if you give someone who's aerobically challenged a heavy rope and you make them buy in with something like that and they don't move efficiently and they're, you know, using their upper body and then they got to go do four slash, three cut rope climbs, like it would take a lot of people two minutes to do that buy-in.

00:30:59.415 --> 00:31:00.219
Yeah, that buy-in.

00:31:00.219 --> 00:31:02.855
That buy-ins I mean for the best there.

00:31:02.855 --> 00:31:12.623
I got to imagine that's just just over, like you know, a minute 15 or so they're going to have a good 30, 50 seconds, 45 seconds to to lunge.

00:31:12.623 --> 00:31:18.642
But I do think that that buy-in will accumulate pretty good, especially for athletes.

00:31:18.662 --> 00:31:20.588
Yeah, like, how do you play stamina?

00:31:21.551 --> 00:31:22.855
is not, is not great.

00:31:22.855 --> 00:31:29.017
Maybe you don't have great overhead mobility and it just makes holding those kettlebells overhead a lot more difficult, more taxing.

00:31:29.057 --> 00:31:50.830
And then I think everybody knows that one minute rest is so wonder if the 40 feet walk back to the start was intentional, or if it was just based on the the layout of the arena, because a lot of athletes don't like get to the end of the 40 feet and only have a little bit of time left.

00:31:50.830 --> 00:31:59.272
So like are do you put the kettlebells down or do you turn around and get one more five foot section, two more five foot sections, like that kind of thing?

00:31:59.272 --> 00:32:15.314
Um, and then there's just the idea of like man, a really fast twitch athlete has to like crash and burn on a type of workout like this, because if they get caught in the infinite loop they're in trouble, and if you don't finish the buy-in, your workout's over.

00:32:15.314 --> 00:32:24.691
Um, so you can't like take a round off for funsies like that sort of thing yeah um, but yeah, it's a.

00:32:24.871 --> 00:32:25.673
It's a cool workout.

00:32:25.673 --> 00:32:26.535
We haven't seen the.

00:32:26.535 --> 00:32:31.050
We haven't seen the cut rope in a long time like last time.

00:32:31.050 --> 00:32:37.965
I remember that was the the down and back chipper um 2017, I believe.

00:32:37.965 --> 00:32:41.114
Um, because last time I remember seeing that.

00:32:41.114 --> 00:32:43.673
So there's there's quite a bit of that in this competition.

00:32:43.673 --> 00:32:55.041
It's someone who's like been around the game for a while and doing some throwbacks do you think it's more of a safety thing or an actual like stimulus thing?

00:32:55.061 --> 00:33:01.382
I think you can easily say for sure, but yeah, you gotta go you gotta go legless for a little while.

00:33:02.111 --> 00:33:12.594
Um, I think it changes the, the upper body pulling, um, and then, uh, just metabolically, like I think that's different.

00:33:12.594 --> 00:33:15.040
There's a different level of intensity, that that comes with that.

00:33:15.121 --> 00:33:33.963
So so can't let the kettlebells come in contact with the head, don't drop them on your head athletes, I'll be a fucking no rep, all right, um, this one reads a little funny, so I'll.

00:33:34.163 --> 00:33:47.550
I'll read it in this way so you do 30 ghd sit-ups um 30foot unbroken handstand walk obstacle where you do the ramp plus the stairs, then 10 box jump overs at 42, slash 36 inches and then you do the obstacle back in the other direction.

00:33:47.550 --> 00:34:29.414
So it's 30, 24, 18, 12, of the couplet portion of it, the GHD and the jump over early on, and you're putting, you're essentially inserting some sneaky volume with the handstand walk so that you get I think you get a bit of a show when you get down to 12 handstand walk, four, handstand walk, six, handstand walk, two, handstand walk um, you know how quick can you kick up?

00:34:30.117 --> 00:34:42.161
there's a lot of handstand walking it's 300 feet, 300 feet I mean more, more so than I mean 10 obstacle traverses is no joke either, right?

00:34:42.563 --> 00:34:47.032
Yep, it's true, yep, and that's another.

00:34:47.032 --> 00:34:52.063
If you want to study this stuff a little bit, go back and watch.

00:34:52.063 --> 00:34:58.342
We had the what muscle-up handstand walk pistol at regionals, is that right?

00:35:00.132 --> 00:35:01.179
When 18, 19.

00:35:01.179 --> 00:35:01.681
At regionals.

00:35:01.702 --> 00:35:15.275
Is that right when 18, 19, the year that the year with linda would have been 2018, I think, the year with triple three linda I don't think I remember that.

00:35:15.996 --> 00:35:18.621
Is that like with the hands, weird handstand push-up?

00:35:18.701 --> 00:35:22.106
no, that was nope, yeah, that'll be it said.

00:35:22.106 --> 00:35:31.677
If you go back up to that, yeah, so event one was over under on the website working heyo um event.

00:35:31.677 --> 00:35:35.905
Two, I believe, was linda scroll back up, you got the tabs there.

00:35:35.905 --> 00:35:46.617
I think two was linda and then maybe three was the one I'm talking about yeah, oh yeah, that's right.

00:35:46.757 --> 00:35:49.922
Yep, so basically it's double.

00:35:49.922 --> 00:35:51.425
I think we were in california.

00:35:51.891 --> 00:35:56.315
I remember seeing that in california yeah is double the double the ramp.

00:35:56.315 --> 00:36:09.994
And if you go back and watch like people were, people are freaking out when an athlete just got done their pistols and walked over it like, yeah, cheer, that was one of the first years they introduced that right.

00:36:10.173 --> 00:36:15.753
That was like the start of just the handstand walk cirque de soleil.

00:36:16.594 --> 00:36:26.257
It was back when we had patterns, two seasons, when everything had like a continuity of if dave's going to introduce it at the crossfit games.

00:36:26.257 --> 00:36:27.940
You should be ready to do it.

00:36:27.940 --> 00:36:32.498
As a regionals athlete, the following year um, which was fun it was.

00:36:32.498 --> 00:36:40.039
It was cool to have those, have those things where you probably like it's those kinds of things.

00:36:40.139 --> 00:37:25.619
For the most part there's been some gimmicky stuff, but for the most part at the crossfit games level, like it's cool to throw those things at athletes with no warning, um, but no one wanted to go to regionals without that warning yeah, like the first couple of heats would be rough, but if you want to see the progression of the sport, um, you're going to watch people run on their hands unbroken every single time that this comes up, um, which is which is pretty cool to see, and it's actually a pretty quick workout because, like you are, basically you're fresh for the handstand walks to start and then, when you're not, there's nothing else, like the, everything that's in the back end of the workout that's not handstand walking is a nuisance yeah, I think I.

00:37:25.798 --> 00:37:39.987
I mean this is another workout where there's sneaky interference with between a little bit of everything like ghd's we so often see, like a ghd sit up and a handstand walk sort of thing, midline, just like the midline component.

00:37:39.987 --> 00:37:45.827
Crossfit loves to do that, but I think the box jump over to that's a sneaky one, just like that.

00:37:45.827 --> 00:37:48.474
That continuous, I mean depends on.

00:37:48.474 --> 00:38:00.690
I guess also a little depends on what the standard is for the ghd and how they like enforce that they're saying on the ghd the athletes, but rust must remain on the opposite side of the foot pads during the movement.

00:38:00.731 --> 00:38:03.739
So at least they kind of read into that a little bit.

00:38:03.739 --> 00:38:14.693
But yeah, just that constant knee extension and closing of the hip and then needing to do a super tall box jump like which is the extension.

00:38:14.873 --> 00:38:29.195
Pulling the knees up to the chest is like hip flexor yeah, another, another movement or like workout where there's just sneaky demand on an athlete that isn't going to know it and they're all going to interfere with the handstand walking, not that that, like you said, kind of that.

00:38:29.195 --> 00:38:36.862
We're at a level now where they're going to move pretty quickly on their hands, but I think there will be like that is a good dose of movement interference.

00:38:36.862 --> 00:38:41.371
But I like how they have the movement interference in all these workouts.

00:38:41.371 --> 00:38:48.960
It's just an, it's the I think it's the correct amount of movement interference that also elicits a metabolic component as well.

00:38:49.139 --> 00:39:19.018
it's like you can just you can annihilate somebody with like set of 10 rope climbs, smack in the middle of the workout and just see how long they have to stand and start the climbing rope or you know, or the handstand, you know, 100 ghd's straight in the middle of a workout and see how long they have to sit on top of the pad, but like when you tow the line kind of on muscle, like a muscle overloady type movement, I think you that kind of elicits like that gas tank stimulus.

00:39:19.018 --> 00:39:34.853
So I I think this, all of these workouts so far, toe that line really nicely and it's not you know, we saw it at mayhem where it's just like we're just gonna blast you with, like we're just gonna annihilate your legs for a day straight then we're gonna annihilate.

00:39:34.853 --> 00:39:36.177
You know it's just move.

00:39:36.177 --> 00:39:44.186
It's like I can make this workout hard by just making you do so many reps of everything that it's just like you have to like either you can do it or you can't.

00:39:44.728 --> 00:39:59.675
I think here there's a little bit more nuance in the metabolic component for all of these workouts and they still test good stuff I agree, separate from what I'm about to say, but at a competition like this one, they expanded the field from 30 to 40.

00:39:59.675 --> 00:40:34.300
We need a better split of the like halves and have nots, like you want, 20 plus people jammed in together on a leaderboard, because that's how you get those moments I see you get athletes to push harder, like if you just have muscle endurance on top of muscle endurance on top of muscle endurance workouts, you're going to send a very, very similar, like those athletes that are battling for those few spots are going to be obvious going into it and then it's going to be like kind of the same show over and over yeah, so yeah, I, I definitely agree with that, not not.

00:40:34.340 --> 00:40:43.878
Yeah, it's not great from a spectator perspective either, and in a in a sport that has to work on their ability to retain the attention of spectators like that's important.

00:40:43.878 --> 00:40:53.742
A tight leaderboard with tight races on every workout is final, critical fucking doozy this final is fucking wild bag.

00:40:53.762 --> 00:41:11.590
Nine yeah, this is uh, yeah you want to scroll down Seb to workout number six nine sandbag cleans with the heavy 15 slash 12 ring muscle ups 21 slash 18 cal echo row is permitted 15.

00:41:11.590 --> 00:41:16.777
Slash 12 bar muscle, ups nine sand bag cleans.

00:41:16.777 --> 00:41:19.780
What do you think of this?

00:41:21.052 --> 00:41:21.652
that and bag cleans.

00:41:21.652 --> 00:41:23.697
What do you think of this?

00:41:23.697 --> 00:41:23.797
That?

00:41:23.817 --> 00:41:25.960
21, 18 cal row in the middle.

00:41:25.960 --> 00:41:32.510
That's hilarious, just like we.

00:41:32.510 --> 00:41:33.693
This is just purely for the aesthetic of the workout.

00:41:33.693 --> 00:41:36.440
This is the most meaningless 21 calories you've ever rowed.

00:41:37.090 --> 00:41:42.780
Well, but what if you are battling?

00:41:42.780 --> 00:41:44.724
What decision do you like?

00:41:44.724 --> 00:41:50.472
I like it because, like you are going to the games or not going to the games, and we know how people act when that's the case.

00:41:50.472 --> 00:42:06.943
Like shit changes when that happens and it's like what is the if you go onto the rower at the same time, or way before or way behind the person that you're trying to keep up with or the person you're trying to stave off, whatever it is, what is the pace that you hold there?

00:42:06.943 --> 00:42:08.606
I don't think it matters.

00:42:09.471 --> 00:42:12.320
I think there's too much work after it for it to matter.

00:42:12.320 --> 00:42:22.139
There's still too much like, whatever chance, whatever time you could have made up on the row if you were behind and trying to make up ground.

00:42:22.139 --> 00:42:30.710
You're now going to need an extra set of bar muscle-ups or you're going to take the extra two or three seconds between those nine sandbag cleans.

00:42:30.710 --> 00:42:39.045
I think if the reps, if the rep number was a little bit smaller of the gymnastics, it would be more consequential.

00:42:39.045 --> 00:42:41.831
Gymnastics it would.

00:42:41.831 --> 00:42:42.514
It would be more consequential I.

00:42:42.514 --> 00:42:46.989
I just think there's too much work after that row for an athlete to like, like, okay, this is where I need to make up my, this is where I make my stand.

00:42:46.989 --> 00:42:50.657
It's like you make your stand on the rower, you do not.

00:42:50.657 --> 00:42:53.510
I also have no idea what the echo row feels like.

00:42:53.510 --> 00:42:55.494
Um, when.

00:42:55.833 --> 00:42:59.018
That's when they let people use it in the open.

00:42:59.018 --> 00:43:02.682
A few people did tests and said that the calories went a little quicker.

00:43:02.682 --> 00:43:05.445
On the Echo Row at similar RP.

00:43:06.269 --> 00:43:07.876
I wonder how it feels compared.

00:43:07.876 --> 00:43:09.896
Is there a damper setting on that thing too?

00:43:09.896 --> 00:43:11.737
Is it similar to a concept too?

00:43:11.737 --> 00:43:12.070
It?

00:43:12.170 --> 00:43:13.898
looks the same to me.

00:43:13.898 --> 00:43:15.315
I mean, I haven't seen one in person.

00:43:15.315 --> 00:43:20.710
Person.

00:43:20.710 --> 00:43:25.898
Yeah, the only devil's advocate that I have for the row is, I think, bigger athlete not as good at gymnastics.

00:43:25.898 --> 00:43:42.632
Within the like 12, 18, 12 on the women's side, you can spit out on the sandbag clean at the same time as someone who's better than you at gymnastics because there's a row in there.

00:43:42.632 --> 00:43:47.260
Like you can go snag one to two transitions from the row.

00:43:47.260 --> 00:43:48.931
Now back to your point.

00:43:48.931 --> 00:43:50.355
What the fuck's gonna happen to you?

00:43:50.355 --> 00:43:54.032
Like because you're bigger, does that mean that you can then go sling the sandbag?

00:43:54.032 --> 00:43:54.773
Who knows?

00:43:54.773 --> 00:44:05.360
But I think there are athletes who can make up the like two transitions that another athlete might not have not necessarily transitions, but rest periods on the row.

00:44:05.360 --> 00:44:13.016
Like I think there can be two separate strategies in that middle chunk that spits both people out at the same time.

00:44:13.016 --> 00:44:16.958
Now, metabolically, what are you trading?

00:44:16.958 --> 00:44:18.141
You know what I mean.

00:44:18.409 --> 00:44:20.375
Like if you're going to push those like that sort of thing.

00:44:20.375 --> 00:44:38.579
But I think to me that's where my mind goes I see the bigger, stronger athlete maybe having to break the gymnastics one more time and I think that they might be able to make that up if they go sit down and they're rowing at an 1100 or a 1200, something like that.

00:44:38.579 --> 00:44:49.650
But if, if you crush the gymnastics, like if you like gymnastics and sandbags, um, you can go fucking thousand cows per hour on that row and it's not any difference at all.

00:44:49.650 --> 00:44:50.974
People are probably not going to catch you.

00:44:52.641 --> 00:45:01.963
you can fuck up the other stuff so many different ways like yeah, you really can't fuck that row up yeah, I think this one is.

00:45:02.344 --> 00:45:20.262
I mean, anytime you have a final that blends both of like, obviously, a high level of fitness component but with, like, the need for really good execution, you you set up for a good final, so hopefully, like the you know, preceding five events, create that tight leaderboard.

00:45:20.262 --> 00:45:25.297
And then this is the one where it's like I don't know.

00:45:25.297 --> 00:45:28.958
I got to imagine we're going to see the biggest spread of times in this workout.

00:45:28.978 --> 00:45:49.693
Yeah, from a percentage standpoint yes, from yeah, I think you will, I think you will see five minutes and you'll see a time cap for sure, yeah, um, yeah, and I guess I, I guess I don't really have as good of a concept of how, like the elite of the elite, move that 200 pound sandbag.

00:45:49.693 --> 00:45:52.688
I see, just, I still see so many athletes struggle with it.

00:45:52.688 --> 00:45:55.277
But I also don't fresh.

00:45:55.358 --> 00:46:19.146
It's like five seconds a rep uber close attention okay, so, but then the spread on the back side of the bag is so high, it's crazy yeah, though that's what I'm thinking, that's what I'm saying like that nine to end, like all that pulling, all that cumulative pulling, and like there's really almost no way to keep that sandbag clean, movement like a true core to extremity.

00:46:19.146 --> 00:46:34.264
You know, like you could a theoretically could like a power clean or something like that, and even there's a grip component there, but like sure, and just because how fucking big those sandbags are, like there's gonna be dudes who have to just like bicep, hug the shit out of that thing.

00:46:34.965 --> 00:46:38.465
Um, I think this is the probably that I I don't know you could.

00:46:38.465 --> 00:46:52.927
That might be a good take, but like the most muscle overloady workout of the the weekend, and especially just because of how short it is, like there is no like it's almost like there's a muscle overload buy-in.

00:46:53.969 --> 00:46:57.974
but then watching people like this is one of those workouts.

00:46:57.974 --> 00:47:01.146
This is a workout, like everyone will understand this.

00:47:01.146 --> 00:47:05.331
You go into an affiliate, you see a triplet written on the board.

00:47:05.331 --> 00:47:16.110
It's nine to 12 minutes long and it doesn't look very bad and you're like two rounds in two minutes in three minutes in and you're in.

00:47:16.110 --> 00:47:30.467
You know, zone six, as apparently we found out from kyle last week, is is the new zone, the, the top of the zones, um at a 7.8 gpa out of high school my son's in ap classes.

00:47:30.567 --> 00:47:35.313
He's weighted, he has a 400 gpa, um it's two.

00:47:35.313 --> 00:47:40.445
When you arrive at that sandbag and you need to toss it again.

00:47:41.068 --> 00:47:45.619
You very much have to know I have arrived, I have departed.

00:47:45.619 --> 00:47:47.242
Yeah, like like.

00:47:48.204 --> 00:47:57.916
I am such a firm believer in that of like when I'm about to do, when I'm about to do, the cube test, I don't really think about anything else.

00:47:57.916 --> 00:48:00.541
The whole day I'm fucking locked in.

00:48:00.541 --> 00:48:07.251
I know the pain, especially on certain machines, is just going to be something different.

00:48:07.251 --> 00:48:19.114
If I want a decent score, I have to accept the fact that there's going to be a point in time where I'm going to want to just not do it anymore or back off 200 cows per hour and like it's going to be a choice.

00:48:19.114 --> 00:48:27.130
If I know that going into it, there is a much greater likelihood that I will agree to meet the challenge.

00:48:27.893 --> 00:48:55.268
I think that's what that final round of sandbags is yeah, I mean I think for just athletes at that level show up there it's event six 99.9 of the competition is over and yet your heart rate is at 190 and there is 1800 pounds waiting for you before you can cross the finish line and figure out where you're at on the leaderboard yeah, I do like that.

00:48:55.289 --> 00:48:56.862
They put the ring muscle up first.

00:48:56.862 --> 00:48:59.028
I don't know if it was intentional as far.

00:48:59.028 --> 00:49:00.561
I mean, I'm sure it was intentional.

00:49:00.561 --> 00:49:02.726
I don't know what the justification was.

00:49:02.726 --> 00:49:07.724
It's it's the more difficult of the two movements, so it's a little bit of a trap.

00:49:07.724 --> 00:49:21.384
It's like do you like you go big out out front there and all of a sudden the bar muscle up that used to be very easy is like now you do need the extra set and that's the, that's the window of opportunity for someone to to try to jump through.

00:49:21.384 --> 00:49:27.346
And then on the other side you get somebody who is good at them or maybe is is fighting for a spot.

00:49:27.346 --> 00:49:36.706
It's like I have to try for 10, 5 or you know, 8, 8, 4 or something to get like get these muscle ups done.

00:49:36.726 --> 00:49:44.896
I don't know if that'll actually be the strategy, but yeah, yeah, um, and just which one are you better at?

00:49:45.858 --> 00:49:48.606
you definitely want to be better at bar muscle ups in this workout.

00:49:48.606 --> 00:49:55.105
Right, because, like, athletes at that level can go into this workout and do like.

00:49:55.105 --> 00:50:04.885
I can't imagine there's many people that are going to do three sets unless they have some super secret strategy where they're going to rocket ship afterwards On the bar no, on the rings.

00:50:04.885 --> 00:50:10.632
So I think the rings what happens on the rings is going to be very similar athlete to athlete.

00:50:10.632 --> 00:50:19.867
And then if you include transition time in and out of the bar muscle ups, I think that window is going to be different for different people.

00:50:20.407 --> 00:50:43.605
Like, yeah, you want to be real good at bar muscle ups in that workout man, I just like I don't know who who is good, who is really good at ring muscle ups but is bad at bar muscle ups, like I could see somebody who's good at bar muscle ups and maybe not so good on the rings maybe just not not great pushing stamina, but I don't know how many.

00:50:46.090 --> 00:50:58.780
I don't know who people have learned how to swing and kip and dangle much more in a bar muscle up than the ring muscle up yeah, I mean there's just no.

00:50:58.880 --> 00:51:12.371
But there's no like getting around the ring muscle up, as far as, like you, you have to pull, you have to get on top and you have to dip that and the dip is the big thing and there's nobody out there yet I guess who's, and they're the rules, I don't know.

00:51:12.391 --> 00:51:29.246
I'm sure the rules say like you have to pass through some form of a dip in the muscle up, but, um, yeah yeah, she's a doozy and a lot of a lot of athletes that tested this workout did not test it as the sixth event in three days.

00:51:29.246 --> 00:51:33.632
This is one of those ones where it will be the crux.

00:51:34.393 --> 00:51:46.164
Yeah, for sure, yeah, 9, 13, 12, 18, 25 minute Good spread to actually some actual like.

00:51:46.164 --> 00:51:50.313
Got a couple that are past that 15 minute time frame.

00:51:50.313 --> 00:51:59.704
Got to imagine that that yoke is probably he didn't he didn't like call people out, but he did for most when he talked about how the run.

00:51:59.804 --> 00:52:04.503
One's not the not a long workout he's like yeah if you're programming, this doesn't count.

00:52:04.503 --> 00:52:12.666
If you're programming a competition, this does not count as the long workout right like it's no, definitely You're taking 18 minutes.

00:52:13.527 --> 00:52:18.355
I know why competitions do it, but it ruins the leaderboard in my opinion.

00:52:18.355 --> 00:52:34.195
Yeah, like we're not going to make people sit through heat after heat, or we don't have time to do it, we don't have the logistics for it, whatever, but, like, anytime we're programming a competition, one of the first notes is can we take time off X, y and Z from the person running the competition?

00:52:34.195 --> 00:52:37.139
Can we take time off X, y and Z from the person running the competition?

00:52:37.139 --> 00:52:40.309
And it's like well, it's your competition, but I don't think that this is going to be the test that we are looking for.

00:52:40.309 --> 00:52:48.032
Like, if you do that, like, yeah, we need something that is 20 to 30 minutes long.

00:52:48.032 --> 00:52:52.391
You know, 21 to 30 minutes on 22 to 30 minutes long, like that sort of thing.

00:52:52.391 --> 00:53:01.063
So, yeah, we've got some, we've got some, we've got some.

00:53:01.083 --> 00:53:01.443
You got a favorite?

00:53:01.443 --> 00:53:09.576
Oh, um, oftentimes, a favorite for me is something that makes me think more as a coach.

00:53:09.576 --> 00:53:24.913
Um, so in thinking about these workouts, I think think probably oh man, that's actually, that's actually tough, because two, four and six, I would say, are my favorites for sure.

00:53:25.681 --> 00:53:30.432
The chipper you can't pick 50% of the two, two, two intervals in the final.

00:53:31.440 --> 00:53:34.230
Um, I can lop off the final.

00:53:34.230 --> 00:53:45.469
That would be my favorite as, just like a meathead who wants to see carnage shouldn't be a problem yeah, um, so so not that one.

00:53:45.469 --> 00:53:51.923
So, hmm, I don't know, it's either two or four twos, twos.

00:53:51.923 --> 00:54:00.143
My favorite yeah, I guess, I guess the I don't know what the criteria is in my brain, because I've been thinking about these from different angles.

00:54:00.846 --> 00:54:09.570
Um, yeah, vent to being long and making sure that none of your body parts are functioning by the end of it.

00:54:09.570 --> 00:54:13.547
Um, that's got a special place in my heart for sure.

00:54:13.547 --> 00:54:17.061
That's the kind of thing that that needs to be in there.

00:54:18.085 --> 00:54:24.364
You're gonna see some shit out on that floor if you're yeah, I don't know if my this would be consistent across all.

00:54:24.364 --> 00:54:32.612
Anytime I get asked about a favorite workout, but I just think the accessibility component of that workout obviously like to a certain extent the volume is can be prohibitive, especially with like toes to bar.

00:54:32.612 --> 00:54:37.003
Certain extent the volume is can be prohibitive, especially with like toes to bar.

00:54:37.003 --> 00:54:54.222
But of the gymnastics movement that we have, that's that's probably the most accessible and I think, just anytime you can create a workout where it's like any, yeah, you could go like you gotta do, do that in open gym right now, like you don't even need to set the floor up the same way, because it doesn't fucking matter.

00:54:54.242 --> 00:55:15.748
You're gonna be working out for 25 minutes anyway, um, but yeah, I think those are the that'd be, that'd be my favorite so this weekend friday, saturday, sunday erica, folo, brandon, true, lindsey hoffman, make sure you are shouting them out on social media, watching them, all that good stuff.

00:55:15.748 --> 00:55:19.074
Give them the, give them the support from the Misfit community.

00:55:19.074 --> 00:55:26.114
If you are in Knoxville, make sure you um stop and say hi to myself and Seb say what's up?

00:55:26.114 --> 00:55:27.461
We always like meeting the Misfits.

00:55:27.461 --> 00:55:28.463
We'll be.

00:55:28.463 --> 00:55:29.646
We'll be rocking our gear.

00:55:29.646 --> 00:55:32.934
Um, all, right, I have one.

00:55:32.934 --> 00:55:47.251
I have one quick topic, that kind of kind of chewed up the episode, which is which is good, um, hunter, do you what is your average workout time in a day?

00:55:47.251 --> 00:55:48.893
Like in terms of the clock?

00:55:48.893 --> 00:55:53.056
Like what time of day do you work out and how much does that change over the course of a week?

00:55:54.661 --> 00:56:18.362
Sorry, so time of day or duration spend exercise time of day it kind of depends on the the day, so like today, for example, I usually work out immediately after I coached 9 am class and right before this podcast.

00:56:18.362 --> 00:56:30.126
Um, most other days it's probably like either between like 11 and 12, so kind of before lunch or maybe like one to two.

00:56:30.887 --> 00:56:32.610
I try to get in like every once in a while.

00:56:32.610 --> 00:56:34.632
I'll take the 3 30 pm class.

00:56:34.632 --> 00:56:45.585
That's kind ofa tough time and then I'm usually coaching at 9 am, or I'm coaching so far at the other end of the day that I'm not in the gym yet by 9 am.

00:56:45.666 --> 00:57:02.965
But yeah, those are the two primary windows if you notice a difference, physically or mentally, in terms of time of day when you work out um in in the workout performance, or well, I would say that I mean there's.

00:57:02.965 --> 00:57:16.489
There's, there's different factors, right, because if we have our, we have our, I am, I am more productive, peers and then the others I am more productive outside, like unrelated to fitness, the earlier I work out.

00:57:17.190 --> 00:57:35.771
The odd days where I like come in and either evaluate or participate in like the 6 am class, the 730 am class, whatever, like I always feel better the rest of the day, probably because I have, like I've already checked off something that's really that's necessary and and pretty much a daily thing for me.

00:57:35.771 --> 00:57:48.396
Performance-wise probably I don't know that there's a huge difference between the 11 to 12 or the 1 to 2 time frame.

00:57:48.396 --> 00:57:49.559
It's pretty similar.

00:57:49.559 --> 00:57:52.019
It kind of depends on what I was doing before that.

00:57:52.019 --> 00:57:55.905
It kind of depends on what I was doing before that.

00:57:55.905 --> 00:58:00.030
So I do think, like the earlier I work out, the better the outcome is.

00:58:00.030 --> 00:58:10.773
For the rest of my day, 9 am is about the earliest I would work out and be like and have good performance.

00:58:11.539 --> 00:58:16.581
When's the last time you remember working on the evening Like how often would that happen?

00:58:22.369 --> 00:58:22.829
so that's a.

00:58:22.829 --> 00:58:23.570
That's a good question.

00:58:23.570 --> 00:58:35.715
That's actually been a long time since I've taken, like taken, a 5 pm class again, partially because I coach it, or I've been at the gym for eight plus hours by the time 5 pm rolls around.

00:58:35.715 --> 00:58:44.902
So within the last three months, but within the last three months probably only once or twice, sure, yeah.

00:58:45.342 --> 00:58:46.646
I just I'm.

00:58:46.646 --> 00:58:56.911
One thing that can be helpful from a coaching standpoint is having a bit more of an intimate understanding of what your athletes go through.

00:58:56.911 --> 00:59:01.224
Um, like when, when you go through similar things on a personal level.

00:59:01.224 --> 00:59:14.864
Um, and since being a dad, the amount of times that I work out in the first half of the day without a lot of shit having already happened in the day, like a lot of mental load.

00:59:14.864 --> 00:59:28.768
When I do that, it's like probably two or three times a month, I'm 25 to 30% better, like in my physical performance.

00:59:29.420 --> 00:59:30.101
Like when I work out.

00:59:30.101 --> 00:59:43.016
Let's say, an example would be like on a Saturday I'm with Carter until like 10 am or something, have breakfast, have a few cups of coffee, then go into the basement and do like a C2 bike session, something like that.

00:59:43.016 --> 00:59:58.985
That would be a scenario where I haven't done a ton of work, I haven't had to like bounce around and do a few things, and then I go down there and do that and the performance level is staggeringly different.

00:59:58.985 --> 01:00:12.182
And then the inverse of that would be I don't get to work out and I go do a zone two session at anywhere from like seven to 8.30 PM, something like that.

01:00:12.182 --> 01:00:14.784
So I'll go down into the basement and turn the TV on.

01:00:14.784 --> 01:00:39.492
Not only is the like objective measure of what's my heart rate at compared to my wattage, that is significantly different at that point in the day, even though I've had like, oh, yeah, yeah, even though I've had 200 grams of protein and 300 grams of carbs and 90 grams of fat, like hydration's good, all of that, yeah.

01:00:40.273 --> 01:00:49.916
And then, subjectively, the voices are much louder A lot of chirping going on in my brain Like dude, what the fuck are you doing?

01:00:49.916 --> 01:00:52.338
Like go lay down, you're cooked bro.

01:00:52.338 --> 01:00:52.777
Like what are you?

01:00:52.777 --> 01:00:53.438
Stop it?

01:00:53.438 --> 01:00:54.559
Like that kind of thing.

01:00:54.559 --> 01:00:56.463
Ooh, I like go lay down, you're cooked bro.

01:00:56.463 --> 01:00:56.965
Like what do you stop it?

01:00:56.965 --> 01:00:57.528
Like that kind of thing?

01:00:57.528 --> 01:00:58.170
Oh, I do have a good life chat.

01:00:58.170 --> 01:01:00.440
I do have a good life chat, but we'll get to that in a second um half related to this.

01:01:01.041 --> 01:01:23.699
So for me to talk through the idea of mental load with athletes, I have, I just feel like I have a much deeper understanding of it now, like yeah like to to really do a like 10 hour work day where you, like you know, typing in toast to bar with your left hand and eating with your right hand, like that sort of thing.

01:01:23.780 --> 01:01:53.018
Those kinds of days it is really hard to perform like at a decent level and it's really hard not to have the like chirping there and if that is a biological, physiological phenomenon, something that's happening to me in my body, and not a reflection of like dude, you're a pussy, you can't sit on a bike for for 45 minutes.

01:01:53.039 --> 01:01:53.541
You know what I mean.

01:01:53.541 --> 01:01:58.431
Like the difference between why is this happening and is there judgment attached to it?

01:01:58.431 --> 01:02:10.952
I think within the competitive CrossFit space, on those days where athletes do feel like shit, not only are they judging themselves in an improper way, but then they get the negative feedback loop, they develop the narrative.

01:02:10.952 --> 01:02:14.842
And then Tuesday sucks and Wednesday sucks, and Thursday sucks and Friday sucks.

01:02:14.842 --> 01:02:29.157
You start to stack these days on top of one another because you are almost generating that mental load through, like you had that one day where your resources were diminished for what could be five to ten different reasons.

01:02:29.157 --> 01:02:34.465
But then the narrative develops I'm not as strong as I used to be, I'm not as fit as I used to be.

01:02:34.465 --> 01:02:36.206
This program doesn't work.

01:02:36.427 --> 01:02:55.795
I suck, I don't want to do this anymore, like that sort of thing, and my takeaway for me personally and this could be different for athletes is like kind of the meditative, like the goal in meditation is to end up being an objective observer of your thoughts.

01:02:55.795 --> 01:03:04.811
So like can I be on the bike and want to not be on the bike like at like an eight.

01:03:04.811 --> 01:03:14.726
My rpe of staying on the bike literally at all is an eight out of ten like if that's the case, can I dismiss it and keep riding the bike?

01:03:15.688 --> 01:03:22.373
Because it's literally just the gas tank is cooked, like mental and physical resources pull from similar places.

01:03:22.373 --> 01:03:34.606
They have similar stress effects on the body, like that sort of thing, and it's just like felt, very like.

01:03:34.606 --> 01:03:45.807
My example is a little aggressive, but it feels very binary to me, like it feels so black and white of like when I get a good night's sleep and I eat breakfast and drink a bunch of water and have some caffeine, I can go fucking dominate on a bike.

01:03:45.807 --> 01:03:59.443
And if I've had a stressful day and I go up into cardio theater at 4 PM like flip a coin, like maybe, and it's again, there is objective data, there is like yo I'm at a.

01:03:59.603 --> 01:04:03.539
You know I'm riding at a 158 on the bike and my heart rate's at 171.

01:04:03.539 --> 01:04:05.443
Like that's not.

01:04:05.443 --> 01:04:07.045
That's not great.

01:04:07.045 --> 01:04:08.349
That's like not what I'm going for.

01:04:09.510 --> 01:04:09.911
Yeah, I do.

01:04:09.911 --> 01:04:11.719
I mean, I personally, I definitely.

01:04:11.719 --> 01:04:14.643
I was gonna say like, I think there's a bell curve right.

01:04:14.643 --> 01:04:21.612
It's like the bell, it's a bell curve that's shifted slightly left of like noon.

01:04:21.992 --> 01:05:06.088
I guess from to go back to your original question Like peak performance does not occur at 5, 6 am for me, like it does for some warfighters out there, like it does for some warfighters out there, like kind of it peaks, probably, you know, in that like nine to noon range and then starts to wane on the back half of the day and I think it's just like, yeah, the accumulative, the cumulative mental load, the into like you've you've now presumably received additional tasks and stuff like that you just have there's more anticipation of things that you have to do, and like having a workout also mixed in there with kind of like the to-do list, I think is makes it just like I don't like.

01:05:06.329 --> 01:05:16.655
It definitely drops off the end of the day not not quite as in-depth of a assessment of what you just did, but for sure, like earlier in the day, is better for across the board.

01:05:16.655 --> 01:05:19.125
For yeah, yeah, pre and post.

01:05:19.485 --> 01:05:32.351
I've stayed away from it because I don't perform as well in that, like early, early, yeah, like I've never figured out, that's what I mean, I'd say early and earlier is better, as in like 9 am or later, earlier than that we start to.

01:05:33.213 --> 01:05:50.306
It's also like a schedule thing as far as like, well, if I got home at 8 pm the night before and ate dinner at 8, 30 or 9, it's like fuck, well, I'm not gonna eat at 6 am before I go work out at 7 30, um, and that, yeah, more of a convenience thing there.

01:05:50.445 --> 01:06:00.436
But um your life chat I don't know, it's delicate, it's a delicate life chat I.

01:06:00.436 --> 01:06:26.675
So when I'm riding the bike and I'm doing I'm, I'm fucking weird, like this ocd, like this, when I'm riding the bike and I'm doing an hour-long zone 2 session, I stand up in bike for like 20 rpms every five minutes on the five minute and like get some more blood back down into my legs, like that sort of thing.

01:06:26.675 --> 01:06:33.146
You get a little, you get a little the, the, the cable system in the old jungle bridge gets a little dampened.

01:06:33.146 --> 01:06:34.007
We'll say that.

01:06:34.007 --> 01:06:40.896
So I am 52, 52, 50, 55.

01:06:40.896 --> 01:06:59.574
I'm, however, many minutes in to my session the other night and I stand up to bike and I sit down and I sit down on a part of my anatomy and we've all been hit and kicked and that's its own thing.

01:06:59.574 --> 01:07:04.128
Thinking it's gonna pop is very different.

01:07:04.128 --> 01:07:17.905
Oh it, dude, I launched I actually I can feel it right now talking about it I launched off the bike and was in the fetal position in my basement like almost.

01:07:18.949 --> 01:07:31.769
It wasn't even that much pain at that moment, because I was figuring out whether I had ruptured a nut yeah, and I hadn't, which is lovely, wow.

01:07:31.769 --> 01:07:38.442
But the pain was like whatever, probably seven to eight out of ten, but it was weird.

01:07:38.442 --> 01:07:42.871
It was my body was like hey, knocked out of you, did you?

01:07:42.891 --> 01:07:45.802
lose, look breath, no, no it was.

01:07:46.041 --> 01:07:51.750
It was like a like a crazy level of panic, like I don't feel like I got off the bike.

01:07:51.750 --> 01:07:56.635
I feel like evolutionary biology was like we need more people.

01:07:56.635 --> 01:08:01.030
Get off the bike and make sure that you're alive.

01:08:01.030 --> 01:08:04.938
Get in the fetal position to make sure that that little guy is a-okay.

01:08:05.159 --> 01:08:16.389
Yeah, I was literally just about to say that is the mammalian brain from 400,000 years ago, Like yo that ain't it, dog?

01:08:16.389 --> 01:08:19.940
Curl up into a ball and protect him, and.

01:08:20.001 --> 01:08:25.806
I sat on it so smoothly that again there was no impact, it was just squish.

01:08:25.806 --> 01:08:29.448
It was bad dude Like that.

01:08:29.819 --> 01:08:32.208
Don't like that, don't like that.

01:08:33.060 --> 01:08:34.386
I did not finish the session.

01:08:34.386 --> 01:08:35.009
I'm sorry.

01:08:35.009 --> 01:08:36.185
I had like six minutes left.

01:08:36.185 --> 01:08:38.342
I think I'm I gotta put it out there.

01:08:39.444 --> 01:08:42.832
Um yeah, I 52 minutes Pretty good.

01:08:43.273 --> 01:08:44.563
Yeah, I forgot that happened.

01:08:44.563 --> 01:08:47.690
Um, wow, that was that wasn't.

01:08:47.690 --> 01:08:48.512
That wasn't that fun.

01:08:48.512 --> 01:08:49.384
I don't recommend it.

01:08:49.384 --> 01:08:57.640
No, no, that's good.

01:08:57.640 --> 01:09:00.706
Um, you guys have any final thoughts to the episode?

01:09:02.009 --> 01:09:04.233
how many more semi-finals are there?

01:09:04.233 --> 01:09:05.494
Is this the last semi-final?

01:09:06.181 --> 01:09:20.634
torian pro still hasn't happened and everyone's watching because tia is potentially retiring at torian pro pro or excellent marketing campaign Right.

01:09:21.395 --> 01:09:23.083
Yeah, I guess we'll find out.

01:09:23.565 --> 01:09:24.068
So we'll see.

01:09:24.068 --> 01:09:34.733
Also just interesting that she didn't train CrossFit for a year and it's probably, I'm guessing it doesn't take her long to get back into it Just doing high rocks.

01:09:34.733 --> 01:09:39.462
Yep, um, so that will be sort of interesting to see.

01:09:39.462 --> 01:09:41.266
And then, last chance, kitchen is back.

01:09:41.266 --> 01:09:49.694
But it's weird this time it's like only one and a certain people qualify percentage of people, seb?

01:09:49.715 --> 01:09:53.729
can you bring up the games instagram, the?

01:09:53.729 --> 01:10:04.154
It's a certain percentage of people, I think, from an affiliate semifinals that didn't qualify for the games, so they basically have to do a third semifinal.

01:10:04.154 --> 01:10:10.688
It's on here somewhere.

01:10:10.688 --> 01:10:16.855
If you scroll, there's the community cup.

01:10:16.855 --> 01:10:21.634
Thank goodness yeah we'll definitely do like four or five episodes on the community cup.

01:10:21.634 --> 01:10:22.761
I'm very excited about that.

01:10:22.761 --> 01:10:28.960
It'll be on patreon, though be $200 an episode.

01:10:28.960 --> 01:10:34.152
I know it's on here.

01:10:36.965 --> 01:10:45.284
Oh, the barbell spin one right there, yeah there's a there's a section of the rule book called athlete entourage.

01:10:45.284 --> 01:10:55.420
Information regarding an athlete's or team's entourage will be provided in the athlete information package sent via prior to on-site registration.

01:10:55.539 --> 01:11:00.373
That's hilarious all right, who's eligible for last chance kitchen.

01:11:00.373 --> 01:11:04.827
Top 50 non-games qualifying athletes from the in affiliate semifinals.

01:11:04.827 --> 01:11:09.820
Top 10 non-game qualifying athletes from each in-person qualifier.

01:11:09.820 --> 01:11:16.894
So if you're top 50 in the, subtract out the games people or top 10 at your in-person.

01:11:16.920 --> 01:11:22.005
Programmed by CrossFit coaches around the world Seems like a good idea.

01:11:22.365 --> 01:11:22.747
Next yeah.

01:11:29.081 --> 01:11:34.313
Register via hustle up, yeah, next.

01:11:39.979 --> 01:11:43.445
How many?

01:11:43.466 --> 01:11:43.765
qualify One one.

01:11:43.765 --> 01:11:47.311
What's it say, one chance to make it count, or is that just one chance?

01:11:47.311 --> 01:11:49.055
Oh, the final opportunity to earn a spot?

01:11:49.055 --> 01:12:17.001
I don't know if it says see it in the oh, this is this one seems very obvious to me, but they fucked up really bad with putting in affiliate semifinals before the in-person, like the amount of ticket sales and revenue for the venues in the cities, because they just don't no longer go into the physical event yeah, yeah, the

01:12:17.041 --> 01:12:23.399
top 25 athletes in the world aren't gonna compete at all to be devil's advocate on that side.

01:12:23.661 --> 01:12:32.711
If they did it in the other direction, how many people would be like fucking twats, trying to get money from athletes before letting them try to qualify without having to travel?

01:12:35.427 --> 01:12:45.784
I just think, if you're going to make them independent, if you're going to say, hey, go run this event for us, um, removing the reason people go is probably not the best.

01:12:45.784 --> 01:13:02.076
Because if you look at the leaderboard on the men's and women's side of the people that have already qualified, it's like, uh, okay sick, okay Sick, all right, syndicate crown week, pretty excited uh to get down there and coach.

01:13:02.076 --> 01:13:04.304
Uh, see some, see some misfits.

01:13:04.304 --> 01:13:15.912
Um, and then we, then we get into the summer and games prep and Phoenix world fitness project prep and masters games and all that good stuff.

01:13:15.912 --> 01:13:19.405
Um, did we do it?

01:13:21.291 --> 01:13:25.260
the use of any form of adhesive or lubricant on the footwear is prohibited.

01:13:25.260 --> 01:13:28.912
This applies to built-in adhesives such as sandpaper.

01:13:28.912 --> 01:13:33.645
Athletes may not add tape or cloth to the heels of their shoes for handstand push-ups.

01:13:33.645 --> 01:13:36.542
We did it, yeah.

01:13:36.662 --> 01:13:39.631
We're done, yeah thank goodness, thank you for that little tidbit.

01:13:39.631 --> 01:13:40.573
Make sure you clip that stuff.

01:13:40.573 --> 01:13:44.769
Thank you for tuning into another episode of the misfit podcast.

01:13:44.769 --> 01:13:46.412
Sharpen the axe cocom.

01:13:46.412 --> 01:13:48.583
Brand spanking new t-shirts and hoodies.

01:13:48.583 --> 01:13:53.965
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01:13:53.965 --> 01:14:01.550
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01:14:01.550 --> 01:14:04.395
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