April 30, 2025

The Brutal Challenge of Individual Semifinals Workouts - E.351

The Brutal Challenge of Individual Semifinals Workouts - E.351
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The Individual Semifinals workouts have arrived, and they're a brutal test that separates those heading to the Games from those whose season ends here. Our coaching team breaks down each workout in depth, offering strategy insights you won't find anywhere else.

From the ascending ladder of muscle-ups paired with back squats to the punishing double dumbbell overhead walking lunges at 70/50 pounds, these workouts demand extraordinary shoulder stability and midline control. The heavy Isabel (30 snatches at 225/155) showcases just how far the sport has progressed, with top athletes expected to finish in under four minutes.

We explore the strategic complexities of workout order across the four-day competition window, considering central nervous system recovery, muscle activation patterns, and movement interference. Should you prioritize the heavy barbell work early? How will your grip hold up through multiple gymnastics-heavy events? When should you schedule the 30-minute AMRAP for optimal performance?

Beyond the physical challenges, we discuss the mental aspect that often determines who advances from a tightly-packed field. The ability to push through discomfort, maintain focus across multiple days, and execute a strategic game plan separates those who qualify from those who don't.

Whether you're competing, coaching someone who is, or simply fascinated by the evolution of CrossFit, this episode offers valuable insights into how the sport continues to progress and the extraordinary capabilities of today's elite athletes. The gap between recreational CrossFitters and those competing at this level has perhaps never been more apparent, raising questions about where the sport might head next.

Listen in as we analyze movement patterns, discuss mobility preparation strategies, and share our perspective on how these workouts will unfold across the competition weekend.

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00:16 - Episode Introduction and Housekeeping

01:36 - Life Chat: Weather and Custom Hats

07:00 - Carter's Birthday Party Adventures

11:56 - Workout 1: Ascending Muscle-Up Challenge

18:47 - Workout 2: Dumbbell Overhead Walking Lunges

30:58 - Workout 3: Heavy Isabel Strategy

35:45 - Workout 4: Shuttle Runs and Lateral Burpees

45:08 - Workout 5: The 30-Minute AMRAP Test

01:04:58 - Workout Order Strategy and Final Thoughts

WEBVTT

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Good morning, misfits.

00:00:17.873 --> 00:00:20.996
You are tuning into another episode of the Misfit Podcast.

00:00:20.996 --> 00:00:26.312
On today's episode we are going to be talking individual semifinals workouts.

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I know the amount of people that are actually doing these workouts is a little bit smaller than we had for quarterfinals last year.

00:00:34.226 --> 00:00:44.543
But talking through workout strategies, talking through, potentially, how you'd warm up, and then the big question of what is the order, what's that supposed to be?

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That sort of thing.

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So we'll take a dive into that.

00:00:47.223 --> 00:00:51.741
Before that, as always, a little bit of housekeeping, a little bit of life chat.

00:00:52.584 --> 00:00:57.094
The Misfit Affiliate Cortez phase starts on Monday, may 12th.

00:00:57.094 --> 00:01:08.447
That is the official start to the 2025-2026 program track for Misfit Affiliate and if you tune into the podcast next week, you'll hear us go into detail on that.

00:01:08.447 --> 00:01:19.290
You get a two-week free trial StreamFit, sugarwad, pushpress just by going to teammisfitcom and clicking on sign up now and then choosing which programming platform you'd like to use.

00:01:19.290 --> 00:01:36.469
A little bit further down the line, we have off-season block two for Misfit Athletics, continuing on the path of strength bias versus conditioning bias, and that is Monday, may 26th.

00:01:36.469 --> 00:01:38.543
Life chat.

00:01:38.543 --> 00:01:41.305
Gentlemen, what is going on?

00:01:47.021 --> 00:01:49.206
Being terrible at golf is in full swing.

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Pun intended.

00:01:51.641 --> 00:01:52.546
Season started.

00:01:52.546 --> 00:01:56.668
Yeah, finally getting some good weather out, though, so that's nice.

00:01:57.260 --> 00:01:58.585
Dude the weather is amazing.

00:01:59.420 --> 00:02:05.513
Yeah, you get like two days of decent weather at the end of April that remind you of why you might live in Maine.

00:02:07.361 --> 00:02:08.848
It's an abusive relationship though.

00:02:09.060 --> 00:02:11.650
That's not like, it's like 48.

00:02:11.650 --> 00:02:15.250
We're like how suicidal I was like two and a half weeks ago.

00:02:15.580 --> 00:02:17.706
So I disappeared to Miami.

00:02:17.706 --> 00:02:19.290
Fuck this.

00:02:21.981 --> 00:02:22.966
Yeah, I don't know what this.

00:02:22.966 --> 00:02:29.423
Yeah, I don't know what this.

00:02:29.423 --> 00:02:35.039
Uh, yeah, the super, super long-term viability of being fucking miserable for six months out of the out of the years is uh, that's, it's the.

00:02:36.282 --> 00:02:41.449
The thing that I've heard the most as a retort is the like.

00:02:41.449 --> 00:02:44.592
Um, the scandinavian crowd.

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Like they're all about the winter and like their winter activities, like they get outside a ton and they, you know, do the like.

00:02:55.295 --> 00:03:00.918
You know they've always got a fire going and they're always making like certain kinds of food and shit like that.

00:03:01.139 --> 00:03:05.657
I just like I'm like a fourth generation italian aka american.

00:03:05.657 --> 00:03:15.316
Not a scam, my winter activities don't involve any of those things yep, um seb.

00:03:15.496 --> 00:03:16.097
What's up, dude?

00:03:16.698 --> 00:03:18.822
dude, I uh actually have some good news.

00:03:18.822 --> 00:03:19.122
Uh.

00:03:19.122 --> 00:03:22.647
The first order of business is my cowboy hat finally came in.

00:03:22.647 --> 00:03:35.283
I was, I was telling, drew about it in tennessee uh, so it made its way here from uh british columbia and it arrived uh yesterday and I'm pretty pumped to uh to bring that that puppy out and wear it.

00:03:36.907 --> 00:03:46.413
It's custom made for my noggin and you said that you'll go like it's not like a special occasion specific thing, like where, where do you wear that?

00:03:47.341 --> 00:03:50.826
I'll probably wear it like anytime.

00:03:50.826 --> 00:03:54.354
I'm not doing anything like athletic, which is never, probably all the time.

00:03:54.354 --> 00:03:58.807
So, yeah, yeah, so I grew up in a farm.

00:03:58.807 --> 00:04:06.813
So basically, like when I talked to the guy that makes them shout out to a Patterson hat company um, it's just.

00:04:06.813 --> 00:04:14.707
I basically told him like hey, I want the highest quality, cause I'm just going to wear it all the time and it's going to get beat up and I want it to look the part.

00:04:14.707 --> 00:04:21.550
So it's a Spanish buckaroo hat, so it's an homage to my grandfather and growing up in a cattle ranch.

00:04:21.550 --> 00:04:22.072
So it's pretty cool.

00:04:28.259 --> 00:04:29.382
Um, and growing up in a cattle ranch, so it's pretty cool.

00:04:29.382 --> 00:04:37.603
Um, I like the older I get, the more I get like obsessed with like a craftsman, like someone who like takes like an incredibly long amount of time and like attention to detail those.

00:04:37.603 --> 00:04:40.807
Those teapot videos on instagram.

00:04:40.807 --> 00:04:41.387
Oh my god, dude, I could.

00:04:41.387 --> 00:04:41.869
On Instagram.

00:04:41.869 --> 00:04:45.593
Oh my God, dude, I could probably watch an hour straight of those.

00:04:45.593 --> 00:04:52.394
It's just someone making a teapot from like start to finish out of clay.

00:04:52.394 --> 00:04:56.485
It's fucking incredible the tools that they have and the precision.

00:04:56.485 --> 00:04:58.069
I'm just fucking laying there.

00:04:58.069 --> 00:04:58.992
My wife walks in.

00:04:58.992 --> 00:05:00.122
She's like what are you watching?

00:05:00.122 --> 00:05:04.952
I'm like I'm in minute nine of this dude's teapot and it's incredible.

00:05:05.553 --> 00:05:11.567
So good, yeah, dude, it was a 16 month process and he makes them from scratch.

00:05:11.567 --> 00:05:24.225
So he probably makes like maybe 25 hats a year because it's only him and I think he just recently he got a couple of apprentices so he can kind of build a little bit more.

00:05:24.225 --> 00:05:26.422
But yeah, it's like one of those things.

00:05:26.422 --> 00:05:33.607
That's like you get on a waiting list and then you get a sizing kit and he molds the hat to your, to your head, and and so it's pretty cool.

00:05:33.607 --> 00:05:53.449
Man, I remember watching the anthony bourdain um when he went to willie's boots in la to get like his chelsea custom boots, and it was kind of the same process where it's like you you wait so long but you're so excited once you get it because, like you know how much, how many hours of craftsmanship went into that yeah, yeah, there's.

00:05:53.668 --> 00:05:59.182
There's some form of that in my future as I get older and I don't know exactly what it is yet.

00:05:59.182 --> 00:06:10.252
Like I've gotten into woodworking a few times, but it's always been like making one specific thing that I wanted or needed and then like didn't continue to do it, um, that sort of thing.

00:06:10.252 --> 00:06:13.579
So I I need a, I need a meticulous hobby.

00:06:14.021 --> 00:06:21.228
For sure, hunter's golf count I think so I mean it.

00:06:21.269 --> 00:06:23.651
It's a combination of brain power and physical exertion.

00:06:28.940 --> 00:06:30.665
It's the right combination for me.

00:06:30.665 --> 00:06:31.829
Woodworking is like that.

00:06:31.829 --> 00:06:40.495
I went through a brief phase of that with a basement that was not really conducive to woodworking.

00:06:41.961 --> 00:06:44.149
A basement that could double as a horror movie set.

00:06:44.589 --> 00:06:46.172
Yeah, I think it was primarily a horror movie set.

00:06:46.172 --> 00:07:08.014
Yeah, I think it was a primary, primarily a horror movie set that I I turned hunter's chainsaw massacre yeah golf, golf became that, that for me, but be what carter gets into.

00:07:09.274 --> 00:07:28.394
Like, like I'm like I would I don't know, I would learn to play an instrument, learn a new language, get into what like, anything like that I think would be cool yeah um, like'm legitimately it's so funny being the like ADD kid that never paid attention in school.

00:07:28.394 --> 00:07:35.247
Like I'm excited to like get that geometry textbook and just be like I can fucking hold my beer.

00:07:35.247 --> 00:07:36.290
I got this shit.

00:07:37.540 --> 00:07:41.245
I'm gonna be like waiting for him to come home to help him with his homework, because I'm excited.

00:07:41.245 --> 00:07:48.369
Speaking of that, um, we had his second birthday party this weekend.

00:07:48.369 --> 00:07:55.052
Um, I joked yesterday that building the balloon arch was top 200 hardest things that I've done in my life.

00:07:55.052 --> 00:07:59.793
It was more just like the, the instructions were trash woodworking needs to.

00:08:00.937 --> 00:08:12.552
Hasn't figured out the balloon arch yet, holy shit, dude, I'm telling you I would, I could, I think I could build a table in the amount of time that it took me to build the balloon arch.

00:08:12.552 --> 00:08:25.817
And it was funny because I, like I grabbed the packaging for it and went down into the basement because I didn't want him to see it prior to, um, obviously, blowing up balloons in the presence of a two-year-old.

00:08:25.817 --> 00:08:31.531
Like you don't get the balloon back, like you can't take it and then put it in the thing.

00:08:31.531 --> 00:08:41.325
So I went down to the basement and I it's been I don't know two and a half three weeks since I got my wisdom tooth pulled but I blew up one balloon and I was like, fuck, that hurts.

00:08:41.325 --> 00:08:47.174
So I went and found the air compressor in the car, blew those bad boys up that way.

00:08:49.701 --> 00:08:59.568
And then I would say, on the other, like the highlights from that, he had his first like real dose of sugar in his life.

00:08:59.568 --> 00:09:09.467
Like he eats a ton of fruit but like had never had, like he had, like at a birthday party, had like a bite of a cookie, but it's always funny to see the reaction.

00:09:09.467 --> 00:09:18.549
So like he took some frosting and put it in his mouth and he just went more, more, more, more crazy, yep.

00:09:18.549 --> 00:09:21.328
And then he had pizza as a meal for the first time.

00:09:21.328 --> 00:09:33.921
He eats a lot of my pizza, like he just stands next to the stool and says more um and then tells everyone dad, I love pizza like yeah, he does, it's like carter, do you like this?

00:09:33.961 --> 00:09:34.581
and he's like dad.

00:09:34.581 --> 00:09:40.171
I love pizza, um, but in true fashion.

00:09:40.171 --> 00:09:44.029
He made it like like we cut it up into little squares and put it in his like on his plate.

00:09:44.029 --> 00:09:51.711
And he made it like like we cut it up into little squares and put it in his like on his plate and he made it like halfway through it and then wanted like beets and kiwi and like other stuff.

00:09:51.711 --> 00:09:57.056
So there's there's still a, there's a, there's a healthy balance going on in there, which is good.

00:09:57.056 --> 00:10:03.525
But yeah, that stuff is, um, that's wild is.

00:10:03.785 --> 00:10:13.736
Apparently, I've got friends who have young kids to similar age who talk about like you know they general because they're in the CrossFit gym.

00:10:13.736 --> 00:10:23.312
They have a better than average understanding of you know food and nutrition and try to give their kids, you know, do the best they can in that regard.

00:10:23.312 --> 00:10:33.984
But like when you hear one of them talk about, like their first, a popsicle or a piece of cake or something like that, and how kids are just like yo what's up?

00:10:34.004 --> 00:10:35.405
yep, like this is it.

00:10:36.006 --> 00:10:44.830
It's so easy to see how people fall down that that path so easily, yep yeah, yeah, the, uh, the.

00:10:45.150 --> 00:10:54.932
His diet is like straight out of a fucking crossfit manual yeah, like he just eats meat and vegetables and fruit.

00:10:55.654 --> 00:10:55.975
That's it.

00:10:55.975 --> 00:10:58.182
That's all he eats, and he fucking loves it too.

00:10:58.182 --> 00:11:01.571
Like we haven't we haven't really had to like explore a ton, like go outside of that.

00:11:01.571 --> 00:11:02.662
Like he'll try anything.

00:11:02.662 --> 00:11:04.325
It's basically the opposite of me.

00:11:04.325 --> 00:11:09.052
He'll try anything and likes most things, which is fucking great.

00:11:09.052 --> 00:11:12.924
The only thing I'm pissed about is he got a double ear infection this weekend.

00:11:12.924 --> 00:11:19.304
So the day before the birthday party woke up at 5 am very unhappy double ear infections.

00:11:19.304 --> 00:11:28.499
We got to do the antibiotics and his stomach, compared to his friends, is fucking great like because of his diet.

00:11:28.499 --> 00:11:30.903
So, yeah, now you're gonna deal with the like.

00:11:30.903 --> 00:11:33.692
Especially in babies, you get messes with their stomach.

00:11:33.692 --> 00:11:35.822
A ton gives them a bunch of like rashes and stuff.

00:11:35.822 --> 00:11:40.107
So, woohoo, good stuff.

00:11:40.107 --> 00:11:47.557
Um, all right, let's talk about the what are we going to call it in?

00:11:47.597 --> 00:11:56.313
affiliate online, not quarterfinals, semifinals the semifinals workouts or this, the affiliate cup stuff.

00:11:56.313 --> 00:12:01.090
No, no, no, we're not talking about the community cup?

00:12:01.149 --> 00:12:05.105
there's no I'm gonna tell you right now, there's no preview, there's no podcast preview for the community cup.

00:12:05.105 --> 00:12:07.513
There's no, I'm gonna tell you right now there's no preview, there's no podcast preview for the community cup.

00:12:07.513 --> 00:12:14.740
Um, obviously, if you're a misfit and you have questions and you're excited about it, good for you and you can come to me and I'll answer your questions.

00:12:14.740 --> 00:12:19.788
But, um, I think a podcast on that topic would support the topic too much.

00:12:20.690 --> 00:12:23.279
Um, and I'm not a fan.

00:12:23.279 --> 00:12:27.129
Wake me up when you want me to answer a question about it, but exactly.

00:12:27.971 --> 00:12:30.446
Um, all right, seb, let's bring these bad boys up.

00:12:30.446 --> 00:12:33.433
Uh, so we got five workouts.

00:12:33.433 --> 00:12:39.663
They have from thursday afternoon through sunday evening to get them done.

00:12:40.784 --> 00:13:04.206
Um, it's a pretty good mix of styles I would say, um, they like when some of the divisions that people claim that they don't care about come up, it's like the least creative shit that you'll see, um, something that looks like it took 20 minutes to write the whole thing.

00:13:04.206 --> 00:13:11.135
So it is good to see essentially a different style workout across all five.

00:13:11.135 --> 00:13:20.894
There's, I would say, one major redundancy, and we can get into that a little bit.

00:13:20.894 --> 00:13:41.245
There are things that I like about it and things that I don't like about it, but we'll get started with workout number one Amrap 15 minutes, three muscle ups, three back squats at two, 75 slash, one 85, 30 foot handstand walk done as 15 feet out and back, had three reps to the muscle ups and squats every time.

00:13:41.265 --> 00:13:53.726
Um, the ascending rep scheme uh, as affiliate coaches, um, we get a front row seat to the impending doom that they can be when not executed properly.

00:13:53.726 --> 00:13:56.451
Um, on a pretty regular basis.

00:13:56.451 --> 00:14:01.605
Right, it's like wow, it's like the twos were easy and the fours were easy and the sixes were easy.

00:14:01.605 --> 00:14:02.985
Let's motor through these.

00:14:02.985 --> 00:14:15.082
Um, and they have just that death by feel of easy and then so hard, um, so I'm personally very intrigued at when that's going to happen in this workout.

00:14:15.864 --> 00:14:33.283
Um, but the cool thing is, early on, like pretty gassy, pretty gassy to do the large range of motion, movement of the muscle ups into the back squat, with the bracing being upside down normally, can spike the heart rate a little bit, even though it's pretty short.

00:14:35.248 --> 00:14:44.571
And then you're working your way through it and at that point it becomes muscle endurance of how many sets are you going to take?

00:14:44.571 --> 00:14:46.375
How long is it going to take to do your muscle ups?

00:14:46.375 --> 00:14:52.740
And because you're resting, then you're probably going to be able to reach more on the back squats, which is painful in and of itself.

00:14:52.740 --> 00:15:12.774
So I don't know what your initial thoughts are on it, hunter, but it's intriguing because the timing of it like when you're trying to guess scores it's like it's not going to be as easy to guess the score without seeing a version of it just because like okay, let's say you made it through the round of 15.

00:15:12.774 --> 00:15:26.062
That's only like nine or 10 minutes of work, but it's 45 muscle ups, 45 back squats and, you know, not negligible amount of handstand walking negligible amount of handstand walking.

00:15:26.081 --> 00:15:33.409
Yeah, I, I got to imagine if you did like, uh, if you filmed, filmed an athlete or just took, took an athlete's video and tie, had one to two timers going.

00:15:33.409 --> 00:15:43.585
One was the timer where somebody was working, like actually under tension, and then the other timer that was you know athlete is resting, stand waiting around whatever.

00:15:43.585 --> 00:15:52.687
I almost, almost want to say it'll be pretty similar, like so, getting you know 45 reps of each, I feel like would be pretty good.

00:15:52.687 --> 00:16:02.042
I don't know, it is weird because, like, you're going to see athletes who have to break it up or choose to, maybe intelligently, in the first set, right, so like.

00:16:02.101 --> 00:16:10.032
Or in the probably not the threes, but maybe the sixes, right, like yeah a six nap a muscle nothing wrong with a little four, two on the muscle up there yeah for sure.

00:16:10.541 --> 00:16:18.986
Um, and then just how long an athlete chooses to stand there and wait to do the next set is obviously kind of where like that.

00:16:18.986 --> 00:16:22.880
It almost immediately becomes like how long are people resting?

00:16:22.880 --> 00:16:26.951
So, like you said, pretty difficult to to to predict.

00:16:26.951 --> 00:16:29.322
I think there'll be a um.

00:16:29.322 --> 00:16:45.798
I don't know how like obvious this is to some to viewers or what, or you know people about to do it, but I think there'll be a pretty sneaky upper body demand, not not that like that's not, like you're gonna end up around three.

00:16:45.798 --> 00:16:48.264
You've got nine muscle ups, like obviously there's that.

00:16:48.365 --> 00:16:58.321
But sure holding that barbell in the back rack, I think is gonna actually make the handstand walk and the next set of muscle ups a lot more challenging than people probably think.

00:16:58.321 --> 00:17:02.567
So, um, yeah, it's a.

00:17:02.567 --> 00:17:03.028
It's a.

00:17:03.028 --> 00:17:04.048
It's a cool workout.

00:17:04.048 --> 00:17:09.642
I think it'll be pretty gassy for like gas tank feel for the most part.

00:17:10.123 --> 00:17:13.269
Um, first half of it, for sure first half of it for sure.

00:17:13.329 --> 00:17:21.402
I mean even like, even as you get further into it, like doing a set of back squat and that weight for semi-finals athletes is like it's.

00:17:21.582 --> 00:17:42.310
It's obviously heavy, but it's not like it's strategically heavy yeah, it's strategically probably aren't gonna have to re-rack it mid-set um, right, yeah, you know a lot of people are going to be able to motor not motor through it, but like we'll be able to re-rack strategically and and rip out decent size sets, and that is like that.

00:17:42.310 --> 00:17:46.961
The metabolic demand on that is is non-trivial for sure, and same with the muscle up.

00:17:46.961 --> 00:18:00.262
It's a matter of how, how well your upper body can sustain the tension of that back rack position and then, oh, you're getting upside down, getting upside down and getting up and over the ring.

00:18:00.262 --> 00:18:07.200
So it'll be a be curious to see some videos of different types of athletes doing this workout.

00:18:07.200 --> 00:18:11.307
But, um, it's a, it's a quote.

00:18:11.307 --> 00:18:13.152
We haven't seen a workout like that before.

00:18:13.152 --> 00:18:22.346
I like the fact that there's like the lifting components for semi-finals are kind of in you know it's either isabel or there's the heavy back squat here.

00:18:23.028 --> 00:18:30.657
Um right, seeing a back squat in a workout is something we haven't really seen before, aside from, you know, a total or something like that.

00:18:30.657 --> 00:18:31.721
So that's pretty cool too.

00:18:31.721 --> 00:18:35.006
Um, yeah, yeah, I think it'll.

00:18:35.006 --> 00:18:36.508
I think it'll be a.

00:18:36.508 --> 00:18:39.133
It'll be an interesting test for sure.

00:18:40.474 --> 00:18:45.112
Um, workout number two seb, pull this bad boy up.

00:18:45.112 --> 00:18:47.686
This one's the talk of the town.

00:18:47.686 --> 00:18:57.233
20 down to two by twos, so 110 reps of double dumbbell overhead walking lunge with 70s slash 50s.

00:18:57.233 --> 00:18:58.663
That's right, seb.

00:18:58.663 --> 00:19:00.929
Double dumbbell overhead walking lunge.

00:19:00.929 --> 00:19:02.051
I saw the facial expression.

00:19:02.051 --> 00:19:03.605
That's how we all felt reading it.

00:19:03.605 --> 00:19:06.590
Um and GHD sit-ups.

00:19:06.590 --> 00:19:16.726
So Mention the major redundancy we have 120 plus toaster bar and 110 GHD sit-ups.

00:19:16.726 --> 00:19:46.630
I don't completely understand why that's necessary, but I like the rephd and you're just going to do the ghd's and they become an element of how the whole workout weaves together and not just do you wreck yourself with ghd's enough to be able to do like 60 fast over and over that sort of thing.

00:19:46.630 --> 00:19:47.531
I like that they're.

00:19:47.531 --> 00:19:49.501
They feel like more like part of the workout.

00:19:49.501 --> 00:19:57.593
Um, I don't know if you agree with that hunter, but I just like dude, does it always have to be like like a chipper set every time we do these?

00:19:58.193 --> 00:20:10.185
yeah, I think it's cool, like we saw at the in the master's qualifier the other year, a smaller set of ghd sit-ups, kind of the ghd placed in a rep scheme.

00:20:10.226 --> 00:20:18.807
That's like a more cardio type stimulus, uh, rather than what we typically see is you know big three rounds of 30 or just a.

00:20:18.807 --> 00:20:26.549
You know a big chunk of ghd's, um, so I think it's good to obviously plug that movement in with a different.

00:20:26.549 --> 00:20:28.615
You know it has a, it can.

00:20:28.615 --> 00:20:33.857
It can elicit a different kind of feeling from the athlete, depending on right.

00:20:33.857 --> 00:20:37.391
You know whether movements it's paired with and, and how many reps and and whatnot.

00:20:37.391 --> 00:20:45.921
So, uh, instead of tip the typical like we're just gonna force you to slow down and stop with a high, with a high volume, like a big chunk.

00:20:45.921 --> 00:21:01.269
Um, this volume of reps is not like unreasonable for a semifinals level athlete or an athlete, someone who's made it to this level and presumably, you know, performs ghds with some regularity.

00:21:01.269 --> 00:21:06.487
Like 150 is kind of like, I think of that as like the upper limit for right.

00:21:06.487 --> 00:21:23.587
Pretty much any scenario that we need to ask an athlete to do closer to like 75 to 100 for, for, maybe, a hatchet level athlete, is like, if you can, if you can do that without being you know you can work yourself up to that without being debilitated Um, you're, you're in a pretty good spot.

00:21:23.587 --> 00:21:31.888
But, um, I think it's more like, when you compare this one to the toes, to bar the the row toe to bar rope climb.

00:21:31.888 --> 00:21:35.056
It's like it.

00:21:35.056 --> 00:21:35.938
It'll be interesting.

00:21:35.938 --> 00:21:43.494
I I could be wrong on this, maybe I think, like the ghd's will, it's, it's we, it's what.

00:21:43.494 --> 00:21:45.359
Like crossfit, all crossfit love.

00:21:45.480 --> 00:22:14.861
In every, pretty much every online competition, except for probably the open there is, there's a workout with a like, with a huge midline demand and I've said this before, but if you pay attention to main site, like, once every two weeks or so, there is a deliberately programmed midline intensive workout and their definition of midline is broader in the sense that, like, they might think of a goblet squat and a farmer's carry as midline intensive, which it is for sure.

00:22:14.941 --> 00:22:24.607
But, like you know, the more obvious one is ghd sit-ups or toes to bar, or doing toes to bar and then having to climb rope, you know, lifting your legs to climb rope.

00:22:24.607 --> 00:22:37.663
And then also, people don't realize they use their midline on the row until they've done a bunch of a fuckload of reps and they lean back in their in their stroke and they're like, holy fuck, there are my abs.

00:22:37.663 --> 00:22:51.625
Um, so, but as far as like, it is strange that it's you've got two very obvious hip closing movements, you know, in the GHD and the toes to bar in the same competition weekend.

00:22:51.625 --> 00:23:05.223
The stimulus is obviously quite a bit different than the two workouts, but it is uh curious um yeah I guess, like the other element is, crossfit does also like to challenge people's grip.

00:23:05.464 --> 00:23:08.451
There's like a close second to midline testing.

00:23:08.451 --> 00:23:08.992
Is grip.

00:23:08.992 --> 00:23:11.407
Is grip training of some sort?

00:23:11.407 --> 00:23:20.430
And like row toe-to-bar rope climb certainly, certainly covers that, but um, yeah, it's a, it'll be very interesting.

00:23:20.430 --> 00:23:25.667
I think that the the crux of this is the dumbbells, more so than yeah, what do we think about the dumbbells?

00:23:26.450 --> 00:23:46.230
well, I mean, no, that's no joke yeah, these are not quarterfinals workouts no, no, I mean, it's like, yeah, you get an athlete who snuck in after the, uh, after the open to the in affiliate semifinals and you're like, hey, I'm going to have to dust those seventies off, figure out how to put them over your head and then lunge with them.

00:23:47.053 --> 00:23:50.082
Um right, yeah, that's, that's the.

00:23:50.082 --> 00:24:03.307
I think that'll be the crux of the workout for, for, for people who can do this workout like, who can actually get the dumbbells overhead, their overhead positioning is good, their midline stability is good, like this work, this is going to suck.

00:24:03.307 --> 00:24:08.401
This'll be, this'll be a shitty workout, but for a lot of people, this is going to be like can I?

00:24:08.401 --> 00:24:17.463
Can I even stabilize these dumbbells overhead safely enough to do a lunge step, let alone even stabilize these dumbbells overhead safely enough to do a lunge step, let alone.

00:24:17.463 --> 00:24:18.886
Right, what is it you said?

00:24:18.886 --> 00:24:20.789
110 of them did that math?

00:24:20.789 --> 00:24:31.622
Um, there's going to be be a lot of a lot of heinous looking overhead, walking lunge positions that, for your average affiliate goer is like yo, that, that ain't it.

00:24:31.622 --> 00:24:36.785
I don't know what movement that is, but that ain't what we're looking for and we're gonna see.

00:24:37.625 --> 00:25:07.823
The stimulus is going to just be so much different for different athletes that, like it's it's challenging to give generic advice on this, because let's say that you're like middle of the road on those overhead lunges, I don't really think the midline component is going to fuck you up when you get down to 12, 10, 8, because you're going out and back basically from your GHD.

00:25:07.823 --> 00:25:29.145
So if you can handle those first three rounds of getting like taking taking the extra beat to clean and jerk it and get it in a really good position, and you can do 10, put them down, shake it out and do 10 back, like the writing is going to be on the wall, I think, based on how that goes fairly early.

00:25:29.487 --> 00:26:00.961
Like I think you'd have to push this really hard for your overhead lunges to be good and then bad I, yeah, I, I I mean, because obviously the connection between your hips being open and your shoulders being open is that your midline is along for the ride and connecting the two yeah, well, I mean, I think that I, I think that eventually, like I said, I think the limiting factor is just, is is going to be the actual shoulder stability, um, is like yeah the your lower.

00:26:01.061 --> 00:26:09.328
It's like they kind of they're kind of beating you up from the ground up like just enough lower body fatigue and just enough midline fatigue.

00:26:09.328 --> 00:26:21.619
That like stability, like that overhead stability thing is like that like just holding 70s and 50s overhead to begin with, like just think about it like as a warm-up or accessory movement.

00:26:21.619 --> 00:26:24.352
Just stabilizing those things overhead is challenging enough.

00:26:24.352 --> 00:26:50.835
Doing a lunge is obviously even more challenging and then doing it with a combination of metabolic fatigue, lower leg fatigue and then midline instability, it's like we're putting a fuckload of of of demand on your, on your shoulder stability, um, and that has a reason why we haze people so much with things like kettlebell overhead carry, kettlebell front rack carry farmers carry.

00:26:51.821 --> 00:27:03.509
And it's not just like obviously the main point is the development of those things, but like when you're doing those accessory pieces and you're like like shaking, trying to keep them up over your head.

00:27:03.509 --> 00:27:16.123
You know what it feels like to be flirting with failure and like a lot of times people will be doing like one of my, one of the ones that that makes me the most angry is the total bar.

00:27:16.123 --> 00:27:36.926
Like I've seen you do your dead hangs and like, look like you're like pinching the bar with like your fingers, like gonna fall off the bar, and like you push yourself to this like 10 out of 10 discomfort in a dead hang and then, when it gets to six or seven out of 10 discomfort in the total bar, you have to come down because you can't hold onto the bar anymore.

00:27:37.429 --> 00:27:56.009
Like so I like to push people mentally to that place where it's like this is what it feels like for you to not be able to hold dumbbells over your head anymore and it's like are you going to be able to mentally keep it together to get, you know, your ninth and 10th rep before you get back on the GHD?

00:27:56.009 --> 00:28:12.737
You know, coming back in that direction, because it's like the athlete who's like has good mobility and is basically just doing lunges is not an apples to apples comparison of someone who's like using all their might to walk 10 steps.

00:28:13.060 --> 00:28:19.486
It might look similar, but the demand of it is just so much different yeah, yeah, I like the.

00:28:19.645 --> 00:28:20.326
I think it'll be.

00:28:20.326 --> 00:28:21.730
It's also kind of a good.

00:28:21.730 --> 00:28:24.622
It'll be a good wake up for a lot of athletes.

00:28:24.622 --> 00:28:46.784
The um especially maybe less experienced athletes like we crossfit focuses so heavily on that like kind of the dynamic core to extremity movements and whatnot, and and other elements like isometrics often get kind of put by the wayside for in favor of more dynamic movements.

00:28:46.884 --> 00:28:57.810
It's like how many athletes do we know who can hang on to a pull-up bar and just string together dozens and dozens of toes to bar, but you ask them to hold an l-sit and they're like I can't do this for more than 10 seconds.

00:28:57.810 --> 00:28:59.103
It's like develop.

00:28:59.103 --> 00:29:00.468
Same thing with the overhead.

00:29:00.468 --> 00:29:08.090
It's like I can cycle shoulder to overhead but don't ask me to stabilize two independent objects overhead because, right, you just don't have that.

00:29:08.090 --> 00:29:17.324
You don't have that, the, the, the stability in, and like the small, the small musculature required for that to be done safely.

00:29:17.324 --> 00:29:25.144
So, um, yeah, there's gonna be a lot of sad shoulders, uh, after this weekend from yeah, this is.

00:29:25.266 --> 00:29:33.032
This is a wild one, and it's another one where predicting the time when there's like 10 minutes of work.

00:29:33.032 --> 00:29:38.446
But that 20 minute cap is intentional yeah they've done the testing, they know.

00:29:38.446 --> 00:29:40.252
So it's like again.

00:29:40.292 --> 00:29:41.236
How long?

00:29:41.457 --> 00:29:44.304
are you going to be standing around in this workout like?

00:29:44.984 --> 00:29:45.445
like, are you going?

00:29:45.445 --> 00:30:00.432
To stand around for eight minutes yeah, you're gonna make those workouts for people to know, like to to know, what their enemy is in this workout, and if it is, assuming it is those dumbbells, it's like you gain nothing by ripping through those GHDs.

00:30:00.432 --> 00:30:01.922
Like you like.

00:30:01.922 --> 00:30:07.613
Go ahead, like, get through them 20 seconds faster than everybody else and then just stare at your dumbbells for longer.

00:30:07.613 --> 00:30:12.507
Right, it'll be, it'll be an interest, another interesting one to watch.

00:30:20.160 --> 00:30:21.962
Good shoulder demand to sneaky overhead demand and these first two, yeah.

00:30:21.962 --> 00:30:23.065
And then you go, I'll say it right now.

00:30:23.065 --> 00:30:30.503
If you don't know what opens your shoulders, like thinking, like old school k star, like test, retest.

00:30:30.503 --> 00:30:39.791
I've got my rib cage pinned down, you know, palms facing thumbs back, I put my arms up over my head and then I go do something and I see if I can improve that.

00:30:39.791 --> 00:30:41.565
And then I go do something to see if I can prove that.

00:30:41.565 --> 00:30:49.762
Like shoulders and hips going into this workout, you could be talking about a hundred places on the leaderboard based on your mobility routine and your warmup.

00:30:50.325 --> 00:30:50.585
Yep.

00:30:51.888 --> 00:30:52.691
Flush your shoulders.

00:30:52.691 --> 00:30:58.922
That's for damn sure, all right.

00:30:58.922 --> 00:30:59.222
Workout.

00:30:59.222 --> 00:31:01.346
Number three um has been talked about plenty.

00:31:01.346 --> 00:31:03.952
We don't have to spend an insane amount of time on this.

00:31:03.952 --> 00:31:05.421
Um, heavy.

00:31:05.421 --> 00:31:15.516
Isabel is here, so there's a potential for people to do this three times Um, so 30 snatches for time two, 25 slash one, 55,.

00:31:15.816 --> 00:31:23.989
The best athletes in the world will power snatch 50 to a hundred percent of these reps.

00:31:23.989 --> 00:31:32.895
Um, obviously, the a hundred percent power snatch is a bit of an outlier um on on both sides, but it is something um that happens.

00:31:32.895 --> 00:31:38.608
And then in between there you have the skill of do you know how to switch when you need to?

00:31:38.608 --> 00:31:47.602
Do you know how to do intentionally do a power snatch and then do a squat snatch, cause the like failing into a squat snatch or the like.

00:31:47.602 --> 00:32:03.666
Um, we could call it the Tony um, that getting into that power snatch position where maybe you're getting yourself as low as possible without bending your knees a whole lot, it's a little bit of an issue.

00:32:03.666 --> 00:32:11.152
So, no, having that skill, I think, is incredibly important, um, but it's really like it's.

00:32:11.152 --> 00:32:14.152
It's just this race against the clock of like.

00:32:14.152 --> 00:32:19.232
Is it five every five seconds, every six seconds, every 10 seconds, every 15 seconds.

00:32:19.232 --> 00:32:26.634
Um, can you be ahead of that early and then settle into it and then maybe snag a few quicker reps to finish?

00:32:27.394 --> 00:32:29.816
Um, it's a good workout.

00:32:29.816 --> 00:32:35.396
It's a, it's a representation, I think, of progress in a lot of ways.

00:32:35.396 --> 00:32:41.618
Um, when you watch people do this, like like watching this at mayhem was like wow.

00:32:41.618 --> 00:32:54.431
Like like I keep saying it and I'm going to keep saying it and it's like the reason why I'm still able, mentally, to be all in on this sport is the progression of the athletes is so absurd.

00:32:54.431 --> 00:33:01.837
Like if someone can figure out how to run this show, um, they're gonna have a show like the.

00:33:01.837 --> 00:33:02.318
What?

00:33:02.318 --> 00:33:05.025
The rate at which people are progressing just blows my mind.

00:33:05.025 --> 00:33:24.144
So this, this feels like like a way for them to be like hey, remember when, like you were cool if you could do isabel in three minutes, someone's gonna do this workout not in three minutes probably, but pretty damn close to that well, yeah, I mean it's doesn't.

00:33:24.203 --> 00:33:24.785
Is there anybody?

00:33:24.785 --> 00:33:25.788
Is there anybody currently?

00:33:25.788 --> 00:33:34.391
I think you could that that could do a three minute heavy isabel seb the top time at mayhem.

00:33:34.872 --> 00:33:38.222
If you go to the mayhem classic website you can get to their leaderboard pretty quick.

00:33:38.222 --> 00:33:50.846
Um the top time at mayhem was mid threes, I think jesus for men even that's just fucking wild uh, workouts.

00:33:50.846 --> 00:33:54.009
If you sort by workout two, what was?

00:33:54.009 --> 00:33:54.230
Gee?

00:33:54.230 --> 00:33:59.056
He was 358, and that was not.

00:33:59.056 --> 00:34:00.340
I'm telling you right now.

00:34:00.340 --> 00:34:03.828
He got 358 because nick matthew had already gotten 403.

00:34:04.530 --> 00:34:09.007
That was not as fast as he could go so is there a three and a half minute while?

00:34:09.007 --> 00:34:10.472
Is there a three and a half minute time?

00:34:10.719 --> 00:34:15.186
oh, it's crazy yeah, um, it'd be interesting to see if that exists.

00:34:15.186 --> 00:34:22.713
One thing I will say is there's like one thing that's really cool here is there's what you?

00:34:22.713 --> 00:34:35.561
There's a sneaky fitness component, women's side.

00:34:35.561 --> 00:34:36.121
Who is going to win?

00:34:36.121 --> 00:34:39.769
It was like is this is the winner, the strongest person that's here, or is the winner a top 10 lifter?

00:34:39.769 --> 00:34:41.592
That's got that.

00:34:41.592 --> 00:34:42.956
Fuck, just that motor.

00:34:42.956 --> 00:34:49.494
Um, and it was the latter for sure yeah, for sure, because like I mean the top.

00:34:49.894 --> 00:35:06.050
The difference between the number one weight lifter and the number five weight lifter at that level is 10, 15 pounds maybe in a one rep max snatch, but difference in 5K run time, for example, probably a bigger spread there.

00:35:06.050 --> 00:35:08.735
Sure, yeah, definitely.

00:35:09.842 --> 00:35:10.987
And they don't have to move the barbell.

00:35:10.987 --> 00:35:19.615
That would be one other thing that would subtract 10, 15 seconds from a time is what just not having to move the barbell.

00:35:19.615 --> 00:35:26.233
A lot of them were like unbelt, kick the barbell forward, walk up to it, kind of take their time, that sort of deal.

00:35:26.233 --> 00:35:28.806
There's no hiding from a like.

00:35:28.806 --> 00:35:31.132
People were asking me like oh, what are my athletes yesterday?

00:35:31.132 --> 00:35:32.242
What do the instructions say?

00:35:32.242 --> 00:35:37.853
And it says turn around and perform 30 snatches Period, like that's it.

00:35:37.853 --> 00:35:41.146
So there's no, there's no move in anything.

00:35:42.730 --> 00:35:44.172
At go All right Workout.

00:35:45.222 --> 00:35:49.666
Number four this might be the coolest workout.

00:35:51.690 --> 00:35:53.393
Yeah, standby Misfit affiliates.

00:35:58.400 --> 00:36:00.023
Right, the coolest workout, yeah, standby misfit affiliates, right.

00:36:00.023 --> 00:36:05.938
Every two minutes for five rounds, 10 shuttle runs, 10 clean and jerks at 135, slash 85, lol on the 85 um max lateral burpee over the bar.

00:36:05.938 --> 00:36:14.510
In remaining time to give people context, that's about a 90 second buy-in for a lot of athletes.

00:36:14.510 --> 00:36:30.125
So you have 30 seconds to flop around like a fish on the ground, staying as low as possible, bebopping back and forth, doing a lateral burpee over the bar, and then you have a one minute rest.

00:36:30.125 --> 00:36:39.596
So the strategy of it like this is definitely one where I want an athlete to know the feel before they do this workout.

00:36:39.596 --> 00:36:45.284
Like this is a test round, maybe on primer day, sort of a situation.

00:36:45.385 --> 00:37:03.034
Just to know 10, 15, you know if the range is 10 to 15 lateral burpees or whatever that you're gonna get um, is it even possible to go hard enough in those to ruin the next round with a one minute rest?

00:37:03.034 --> 00:37:16.449
Like I think it's possible to ruin a round cumulatively by running as fast as you can and doing touch and go as fast as you can and and then you have, you know, 35 or 40 seconds and, oh my God, like that changes things.

00:37:16.449 --> 00:37:27.253
But I'm curious about, like when an athlete, if they dial it back a little or they don't, what is the actual aftermath of that?

00:37:27.253 --> 00:37:40.708
And we could be talking just two or three extra reps Like like does that mess you up by around four, or is it just like racing, like once you get there, you've just got to stomp the gas pedal?

00:37:40.949 --> 00:37:51.443
yeah, I think the burpee I think by the time you get to the burpees your burpee pace will have been is dictated by how quickly you choose to get through the first.

00:37:51.443 --> 00:37:57.434
You know, if you, if you're more methodical through the run and the clean and jerks, then you can obviously push a faster burpee pace.

00:37:57.434 --> 00:38:05.646
If you're, if you push the pace through the first two things and you have a little bit more time to burpee, then you have to be a little bit more mindful.

00:38:05.646 --> 00:38:22.927
But uh, it's kind of a troll, I, I didn't realize it said for total reps the instructor it is in fact like your score is just your burpees so you get no points for those 50 clean and jerks, that you 50 clean and jerks and 50 shuttle runs.

00:38:25.242 --> 00:38:27.208
Do you want to qualify for the CrossFit Games?

00:38:27.208 --> 00:38:32.460
Is every rep of this workout touch and go For the CrossFit Games?

00:38:32.539 --> 00:38:38.878
11 people qualify that's 10 clean and jerks 20 burp.

00:38:38.878 --> 00:38:45.150
Yeah, oh man, I don't know if it's all 50 touch and go.

00:38:45.150 --> 00:38:50.184
It's probably a round or two of that and then maybe six, four, something like that.

00:38:50.184 --> 00:39:01.643
Gonna be a lot of be a lot of sad low-temp bumper plates that are getting dropped and hopefully not moved and not moving or bouncing around on folks.

00:39:01.643 --> 00:39:06.545
But yeah, this is a great engine test.

00:39:06.605 --> 00:39:14.842
For sure there's some smaller athletes that are licking their chops looking at this, because a smaller woman.

00:39:14.842 --> 00:39:19.030
Little bit of strength, strength, little bit of power 85 pound.

00:39:19.070 --> 00:39:21.172
What the fuck are we doing here?

00:39:21.514 --> 00:39:24.806
85 I think it just comes, I think I think it's a, I think it's a.

00:39:24.806 --> 00:39:26.952
They probably test it in the buy-in.

00:39:26.952 --> 00:39:30.467
It's probably different, like in terms of timing.

00:39:30.467 --> 00:39:30.889
I don't know.

00:39:30.889 --> 00:39:36.141
That's how I assume those decisions there's just all every once in a while.

00:39:36.161 --> 00:39:54.788
There's just that, there's just like it was the same with the thruster right I don't fucking know, but it's 95 and it's 95 and grace and isabel like I right, just a yeah just a plate math thing, like it's easier to slide 25s on the 35 pound barbell than it is to to find a five pound plate.

00:39:54.788 --> 00:39:55.920
Or is it legit?

00:39:55.920 --> 00:39:57.324
Just the testing component?

00:39:59.228 --> 00:40:00.630
I'd hope it's the testing component.

00:40:00.630 --> 00:40:20.630
If you don't have fives, you gotta have 46 judges and 12 cameras and whatever, but you don't need to have fives like if it's based on that, that's that would be hilarious to swallow right hilarious yeah yeah, um man, I'm trying to think about what the faster end of, because you could do those shuttles in.

00:40:20.851 --> 00:40:30.242
I think you'll see top end athletes with closer to like 40 seconds 40 or 45 seconds for burpees, but I just don't know if that's worth it.

00:40:30.282 --> 00:40:30.523
I don't know.

00:40:30.543 --> 00:40:32.010
I know that that's possible, yeah I just don't know if that's worth it.

00:40:32.030 --> 00:40:32.271
I don't know.

00:40:32.271 --> 00:40:41.800
I know that that's possible yeah I just don't know that that buy-in is worth it, because if you're buying one off is so hilarious too.

00:40:41.820 --> 00:40:42.443
That's so.

00:40:42.443 --> 00:40:44.550
That's such a trout, is such a troll.

00:40:44.550 --> 00:40:49.824
What I will say, though, is at the highest levels, like that will be enough.

00:40:50.445 --> 00:40:52.349
Rest, yeah no, and.

00:40:52.349 --> 00:40:53.932
I'm not talking about very many people.

00:40:53.932 --> 00:40:57.068
I'm talking about like a hundred people, men and women.

00:40:57.068 --> 00:40:57.329
Come on.

00:40:57.579 --> 00:41:11.992
That clean and jerk bar for a lot of those athletes is not the same as it is for for a hatchet athlete Like right, who will need to turn that into into singles that hopefully get done before the time right the end of the interval.

00:41:15.920 --> 00:41:17.463
But it's like get done before the time, right the end of the interval.

00:41:17.463 --> 00:41:18.405
But I just like the forced like it.

00:41:18.405 --> 00:41:32.789
It reminds me of when they did jackie and they had to row at a certain pace yeah, like when you take that window and crunch it down into two minutes, you don't get to make a strategic decision about how you're going to attack the barbell like yeah, if you're really good at.

00:41:32.809 --> 00:41:40.684
You know, if you want to do the Kenzie Riley and like I broke it up but I like rode the bar down and started clean and jerking again, that's fine.

00:41:40.684 --> 00:41:57.231
But like If you do a minute of shuttles and then 10 singles Like your window To do clean and jerks or to do burpees is Almost non-existent yeah, uh, it's a yeah it's.

00:41:57.460 --> 00:42:03.532
It's a super fine line because I in my initial instinct talking more about it, is that you need to.

00:42:03.532 --> 00:42:14.255
You it's better to just be, find like your maximum but sustainable shuttle, run clean and jerk pace.

00:42:14.255 --> 00:42:32.771
And then, yeah, you do push the burpees because I think, like just psych rep speed wise, like the burpees are the fastest, um, and you're gonna have such little time to do them that, like you, yeah I think it's gonna put your eggs into that basket you've tempered.

00:42:32.811 --> 00:42:38.291
You temper the running and the clean and jerks enough so that when you get to burpees you can burpee pretty quickly.

00:42:38.291 --> 00:42:49.679
I think if you go too quickly through the first two things and you can't burpee fast, not only are you not going to get more reps, but you also probably fucked yourself for the subsequent rounds.

00:42:49.940 --> 00:43:05.721
So right, yeah, that's an exact right strategy, is probably hard to find because, like you're gonna have five, five seconds, five seconds here there, but you're gonna have two people.

00:43:05.740 --> 00:43:13.505
You're gonna have two people going side by side at an affiliate that have an opposite strategy, that are going to end up in a similar place.

00:43:13.505 --> 00:43:29.963
Yeah, like I'm gonna, I'm gonna be a bit more methodical and it'll be a minute 35, but then I'm stomping the gas pedal and the other person's like I'm giving it hell and I'm gonna be done in a minute 25, but then things start to slow down.

00:43:29.963 --> 00:43:33.195
They come back to that average and's like who ends up winning in the end?

00:43:33.195 --> 00:43:35.322
Let's say that they were a similar athlete.

00:43:35.663 --> 00:43:42.786
Right, yeah, I don't know the one willing to be the most sad, I think.

00:43:43.829 --> 00:43:58.193
Probably Dude that component of this, like your, what happens to you when you get into an intense amount of pain, how you react to that.

00:43:58.193 --> 00:44:01.744
Like, did you, did you accept before the workout started?

00:44:01.744 --> 00:44:05.815
And there are a few of them like that, this is going to hurt really bad.

00:44:05.815 --> 00:44:09.856
And are you going to like have a grin on your face or are you going to think, poor me.

00:44:09.856 --> 00:44:13.791
The difference between your scores and those two head spaces are vastly different.

00:44:15.172 --> 00:44:27.601
And I mean I think if you're like there's a pretty small number of athletes I would say that could push the other workouts hard enough to actually enter that like how bad do you want it?

00:44:27.601 --> 00:44:28.260
Sort of phase.

00:44:28.260 --> 00:44:38.909
Like every other workout is just going to stop you, like the workout is going to stop you, is just going to stop you, like the workout's going to stop you, this one, this is.

00:44:38.909 --> 00:44:45.567
I think this is the only one where your low-end qualifier is like hey, this is, this is where you can stand out a little bit.

00:44:45.567 --> 00:44:56.378
If, if you have the, if you have an engine and some grit, um, everybody, every other workouts like you just get stopped by your capacity versus your desire to be uncomfortable.

00:44:57.445 --> 00:44:58.510
Yep for sure.

00:44:58.510 --> 00:45:04.255
All right, we have a 30-minute AMRAP coming up.

00:45:04.255 --> 00:45:08.590
Seb, here she is.

00:45:08.590 --> 00:45:19.045
Amrap 30 minutes 1K row, 30 toes to bar 6 rope climbs minutes.

00:45:19.045 --> 00:45:20.309
One K row 30 toes to bar six rope climbs um surface level.

00:45:20.309 --> 00:45:24.159
You know, I like a 30 minute AMRAP, and by I like it I mean I like to program it, I like to get athletes prepared for it.

00:45:24.885 --> 00:45:32.786
Um, I do it as well Big 30, big, long, slow, I mean honestly, at this point I can go slow for 30 minutes.

00:45:32.806 --> 00:45:33.266
That's fine.

00:45:33.266 --> 00:45:37.092
Um, I do think this.

00:45:37.092 --> 00:45:58.626
This is one of those moments where it's like I, I do think us leaning into going long a lot and biasing rope climbs just because there is a CrossFit community, wide inefficiency in that movement, um, um, I'm happy with seeing something like this for our athletes.

00:45:58.626 --> 00:46:07.865
For sure, it's a lot of strategy that goes into this Because there is a it's.

00:46:07.865 --> 00:46:13.474
This is one of those workouts where it's easiest to cross the line that you can't return from.

00:46:14.456 --> 00:46:52.239
Um, if you row a little bit too hard and overreach in your gymnastics sets to begin the workout, you'll probably have about 15 minutes in the tank of that sort of work, Um, and then, obviously, with the row, it does not pay to like, like, speaking to some of the, the, the women doing this, the amount of effort that it takes to roll one K to two oh one versus a two oh five, and then that person is dead and you're not, and they go to chalk up one extra time and you guys are now tied.

00:46:52.239 --> 00:46:55.155
It's like, should I have done that?

00:46:55.155 --> 00:46:56.766
Like, should I have gone there?

00:46:56.766 --> 00:47:02.175
Or is your, you know, opening set of 10 toes to bar, whatever.

00:47:02.717 --> 00:47:20.217
After the 1k row, done the second, you get off the rower yeah, yeah, distance is weird, for for that reason, right, you could it really is a 10, even like you go even bigger than that and say like I'm a dude who's gonna row at a 150.

00:47:20.217 --> 00:47:25.572
Maybe that's more of a pace that athletes are thinking they would be like, yeah, I can, I can hang at a 150.

00:47:25.572 --> 00:47:29.625
And it's like, well, what if you row at a two minute pace?

00:47:29.625 --> 00:47:30.846
It's like that's too slow.

00:47:30.846 --> 00:48:13.679
It's like, okay, so over a thousand, that's too slow, because odds are someone who's going a 5, 10, even 15-second split faster than you 10, 20, 30 seconds is just so easily found over the course of those 36 other reps.

00:48:13.679 --> 00:48:20.516
And then I promise you they are not going to get back on the rower and feel the same as they did that first.

00:48:20.516 --> 00:48:21.905
You know that on that first row.

00:48:21.965 --> 00:48:49.885
So yep, the toaster bar leading into the rope climbs is quite the nasty little trick because, oftentimes with something like a set of 30, you are pushing capacity at the end of your set like you've got five left, say, and if it was right smack in the middle of the set, you wouldn't do all five.

00:48:49.885 --> 00:48:51.568
Like they don't.

00:48:51.568 --> 00:48:58.148
They don't feel quite right, you've got that like I really gotta push way back into the bar to get my hips along for the ride.

00:48:58.148 --> 00:49:08.853
Um, if you take yourself to that place prior to six rope climbs, especially round two, round three, round four, etc.

00:49:08.853 --> 00:49:10.516
Like that's a problem.

00:49:10.516 --> 00:49:28.856
So not only are you doing the toes to bar and you're breaking them up in a way that is just good for the toes to bar in a vacuum, you're also breaking them up as if there's this like horrendous version of the same movement coming up next.

00:49:30.038 --> 00:49:31.019
Yeah, this is to me.

00:49:31.019 --> 00:49:37.670
This is the like that the first I think it was the first year of semifinals GHD rope climb pistol.

00:49:37.670 --> 00:49:41.353
It's like it's just, there's just a different, another iteration of that.

00:49:41.353 --> 00:49:45.617
We've seen the GHD pistols and muscle ups and it's all.

00:49:45.617 --> 00:49:47.918
It's all just kind of testing.

00:49:47.918 --> 00:49:48.818
The same thing here.

00:49:48.818 --> 00:49:59.329
It's midline, midline stamina and movement efficiency, midline midline stamina and movement efficiency.

00:49:59.329 --> 00:50:00.916
Um, it's, and there's obviously a grip, a grip component here.

00:50:00.916 --> 00:50:06.153
But I think that it's like long enough where I think the, the midline component will be, will outweigh the, the grip element.

00:50:06.615 --> 00:50:08.141
But for most athletes.

00:50:08.141 --> 00:50:11.568
I think that's a workout yeah, I think.

00:50:12.670 --> 00:50:34.936
Well, you and you have to strategize it to make that as like, at least true as possible yeah exactly like so that you can just work for 30 minutes, like get through that kind of work, and you have to know, on the rope climbs, like the, what's going to happen to your midline and what's going to happen to your grip will be different athlete to athlete and then different at different points in the workout.

00:50:34.936 --> 00:50:45.190
Um, because unfortunately most athletes will, in round three, round four, start over, pulling early, pull on the row.

00:50:45.190 --> 00:50:47.235
That will completely change.

00:50:47.235 --> 00:50:51.876
And you think about strokes per minute over the course of of you know four ish minutes.

00:50:51.876 --> 00:51:07.369
Then that becomes like an extra component there, and knowing if my midline is fucked versus my grip is fucked, how to climb a rope, um, is different, and if you're good at climbing rope, it's probably fairly subtle.

00:51:07.369 --> 00:51:35.873
But like the get your knees as high as you can, thing we don't love that in general anyways, but like even good luck, even in a what would be a normally okay range, you know, to get that like two to three, pull rope climb, that sort of thing, that style of lifting your knees up could be too aggressive to to do over and over and over for set of six, set of six, set of six, um.

00:51:35.873 --> 00:51:54.235
So then what that means is how, like every time you add a climb, like you have to be that much more efficient on the rope and like you like signals coming from your body, with your grip and your midline, are gonna beg you to do some of the ugliest fucking rope climbs ever.

00:52:00.664 --> 00:52:02.130
And you're talking about finding 20 seconds, finding 30 seconds.

00:52:02.130 --> 00:52:02.992
It's right there, it's on that rope, it's.

00:52:02.992 --> 00:52:04.836
I don't care where someone else is at that, I'm racing.

00:52:04.836 --> 00:52:20.998
I don't care how I feel, I'm going to be locked the fuck in on climbing the rope the way that I know how to, where I'm standing up through my legs and then moving my arms and, like I'm not, you know creating weightlessness by doing a strict pull up on the rope.

00:52:20.998 --> 00:52:24.434
You know something you see a lot, maybe at the affiliate level, once those start to go.

00:52:24.434 --> 00:52:26.510
So you want to go.

00:52:26.510 --> 00:52:28.295
You don't like rowing, you're not big.

00:52:28.295 --> 00:52:35.574
You want to go find some time in this workout Like lock in on climbing the rope the way that you're supposed to.

00:52:35.985 --> 00:53:17.329
That will change everything yeah, yeah, it's a sport, is the highest level of the sport just turning into muscle, like muscular stamina workouts that the fittest athletes on the earth can, just because their capacity is high enough, they can just make it like metabolically demanding, like can't help but see some of these semi-finals workouts that are just like it's like this the stimulus is so much different for the high level athlete and that's, I guess that's you know a nod to like the scale, like the need for scaling and stuff like that, but like yep man.

00:53:17.349 --> 00:53:29.617
I feel like we've still historically seen and been able to beat up high level athletes beat their hearts up versus their muscles um sure yeah are they just?

00:53:29.617 --> 00:53:32.010
Is that just the way the sport is trending?

00:53:32.010 --> 00:53:33.478
Is that just a temporary thing?

00:53:33.478 --> 00:53:37.731
Is that a result of the athlete progressing, or is this just like we're like?

00:53:38.954 --> 00:53:59.920
is the train going off the tracks a little bit and yeah I'm definitely the first person to notice it and put it out in the world well, like we talked about it, not on the podcast, but the idea of an open style AMRAP for the highest level athletes is a problem because of the reps that are in it.

00:53:59.920 --> 00:54:07.478
It's like is it necessary to ask a games athlete to do 200 burpees, 200 snatches and like a bunch of lunges?

00:54:07.478 --> 00:54:09.748
Like, do we need to do?

00:54:09.748 --> 00:54:10.570
We need to like?

00:54:10.570 --> 00:54:13.737
It's essentially a punishment for being fit.

00:54:14.056 --> 00:54:14.719
That sort of thing.

00:54:16.965 --> 00:54:23.559
I think one issue is I want to test these high skill movements.

00:54:23.559 --> 00:54:32.275
I want to make sure that that is like a really important element of this, and we have I don't know how many people it is 2000 people.

00:54:32.275 --> 00:54:33.677
You know what I mean.

00:54:33.677 --> 00:54:34.951
Like, is that a component of it?

00:54:34.951 --> 00:54:36.670
Like, let's slap AMRAP on this?

00:54:37.193 --> 00:54:37.454
Yeah.

00:54:38.746 --> 00:54:54.197
So we can protect that, because obviously in a competition, in an in-person competition, for time is basically the only thing that they do, and then we get to decide how far up that, for instance, workout one, how far up that ladder?

00:54:54.197 --> 00:55:09.123
Are they gonna go and like maybe it's like the worst athlete there hits muscle endurance in the round of nine, but the best it's still gassy in the round of 12 and we call it somewhere in that range?

00:55:09.664 --> 00:55:12.967
yeah so yeah, I mean it's.

00:55:12.967 --> 00:55:22.974
It's funny that it goes all the way back to us saying that the the rep, one of the representations of the fittest people that have ever done the sport, is.

00:55:22.974 --> 00:55:35.023
We have all of our categories in terms of cardio versus muscle, endurance versus gas, and they make everything cardio, or they trend and raise the bar by making everything cardio.

00:55:35.023 --> 00:55:43.398
So the question is like are the goalposts getting moved out too far for that to be a thing?

00:55:43.398 --> 00:55:47.771
Like, are we just going to have a bunch of people standing around in their gym waiting to do lunges and muscle ups?

00:55:49.155 --> 00:55:56.625
Yeah, yeah, yeah.

00:55:56.625 --> 00:56:19.512
And I mean there's obviously limitations to the online format here, because otherwise, yes, pretty, pretty straightforward to send people out on a fucking couple rounds of an 800 meter run and and protect the athlete, sure, in that regard, um, but I just man, I just feel like I can, I don't know, I can think I can think of at least a dozen, you know a half dozen ways to to get to test a different.

00:56:19.512 --> 00:56:46.490
I don't know, I don't know, I don't know, I don't even, I don't even know what I'm seeking, if I'm trying to find a workout that is accessible to more athletes or if I'm just griping about the fact that a lot of these tests are just very like, very just just testing muscular stamina, right, yeah, and they definitely are.

00:56:47.085 --> 00:57:21.315
They definitely are for sure, but there's just such a small number of those participants that are going to be challenged as metabolically as everybody else is just going to be like well, I'm physically incapable of doing these movements most of the people who can't do the workouts in the way that they probably should also don't execute the way that they should.

00:57:21.335 --> 00:57:29.030
So at least their heart rate will be at 180 for 30 minutes yeah, you know 180 like fucking.

00:57:29.030 --> 00:57:31.434
You know, 145 slash.

00:57:31.434 --> 00:57:35.181
155 is the pace for someone who's going to get three rounds.

00:57:35.181 --> 00:57:39.775
It's like that's a little fast.

00:57:40.275 --> 00:57:41.157
That's a little too fast.

00:57:43.286 --> 00:57:45.731
So, yeah, I mean, I like again.

00:57:45.731 --> 00:57:55.097
I like that the styles are mixed up, I like that there is a nice long workout, I like that there's strategic elements essentially across the board.

00:57:55.097 --> 00:58:00.893
Um, that is one gripe that I have with some open workouts at the highest level.

00:58:00.893 --> 00:58:13.889
It's just like just go, go, go, go, go, go go the whole time and we're, you know it's a toss-up of like how, what the size of the athlete is and you know, maybe minor things with movement efficiency.

00:58:13.889 --> 00:58:21.778
Um, the ghd totobar thing is like we probably could have, you know, just had a.

00:58:21.778 --> 00:58:26.710
Well, well, we could have had a pushing gymnastics movement.

00:58:26.710 --> 00:58:29.726
That would have been nice, but I know that that's off the fucking table.

00:58:29.726 --> 00:58:37.086
That's another one where it's like you don't have any fives in your gym, like is it because they're so hard to judge?

00:58:39.490 --> 00:58:43.157
I don't know why like handstand push-up movements and stuff?

00:58:43.597 --> 00:59:10.519
yeah, I just I'm never going to be shocked by muscle-up toe-to-bar rope climb and then like, yeah, we'll handstand walk, but it's in 15 feet segments separated by a shitload of back squats and muscle ups yeah, yeah, I guess the judging element is just thinking about kind of some of the pushing movements that we have to use overhead dumbbell, handstand push-up like wall walk would they?

00:59:10.539 --> 00:59:11.969
would they when they do wall walks?

00:59:11.969 --> 00:59:12.751
Do we do that?

00:59:12.791 --> 00:59:22.416
we did that in the open, um yeah I guess there is plenty of overhead actually, if they said that.

00:59:22.737 --> 00:59:30.248
Yeah, exactly, I was gonna say that it's like, just because it's not a, a pressing movement doesn't mean there's like is there a?

00:59:30.248 --> 00:59:37.204
Is there an athlete who is a poor presser but does well overhead?

00:59:37.204 --> 00:59:44.139
Can you be a poor presser but be good overhead?

00:59:44.139 --> 00:59:46.112
Is that a thing?

00:59:49.327 --> 00:59:52.610
I'm trying to think, not really.

00:59:52.610 --> 01:00:06.373
No, so much of it relies on access to strength when it comes to the upper body, so there's definitely a mobility component that is like much more present than another thing that I like about as especially.

01:00:06.434 --> 01:00:15.860
I think they tend to do this as the the level gets higher, but, like you know, there there is a mobility demand, whether it's direct or indirect.

01:00:15.860 --> 01:00:17.023
Oh, yeah.

01:00:17.023 --> 01:00:21.449
The lunge, even the back, squat muscle up.

01:00:21.449 --> 01:00:30.161
Obviously the snatch, where presumably you need to be able to squat snatch unless you're just one of the top five in the world.

01:00:30.161 --> 01:00:44.295
But I like when they do provide like hey, like, hey, man, like good, good luck with those lunges brooke seriously yeah, I'm really wondering who.

01:00:44.755 --> 01:00:47.380
Who was a shoe in to go to the crossfit games.

01:00:47.380 --> 01:00:48.567
That has no chance now.

01:00:48.567 --> 01:00:54.659
That person exists sure the funny thing too, is okay.

01:00:54.659 --> 01:01:17.673
So one thing that I will say that I know exists, and I won't say the athlete's name, but like perennial top 20 athlete in the world on the men's side, really good at like cycling a barbell overhead as of a very long time ago, could not do double dumbbell lunges any yeah like zero, so those are 70s.

01:01:18.186 --> 01:01:31.545
If you couldn't do them with 50s like so that person exists someone can get away with bad positioning overhead until they're asked to do it with independent objects.

01:01:31.545 --> 01:01:37.550
Versus versus having the connection either to the floor or to the barber yeah, yeah, that's a good point.

01:01:39.434 --> 01:01:51.835
Yeah, well, good luck everyone um yeah, I mean, I like, I like the I don't know I'm.

01:01:51.835 --> 01:02:08.556
There's just moments where it feels like the effort or the like having a pulse on the community is is way off and it feels like there was a bigger effort put into putting these together than some of the previous stuff that we've seen.

01:02:08.556 --> 01:02:20.632
So I I, for my own personal sanity have to search for silver lin linings when it comes to CrossFit HQ related things future, what the effects are?

01:02:20.652 --> 01:02:21.132
how many do you?

01:02:21.132 --> 01:02:55.958
Are there athletes who are who make it to this level and then are immediately disenchanted by participating because of they just got dumped on with these five workouts, maybe two yes they're like physically incapable of doing yeah, I mean it wouldn't be an hq production without alienating a large group of people.

01:02:59.311 --> 01:03:03.460
I mean I clip it to be the devil's advocate.

01:03:03.500 --> 01:03:05.565
No, you can clip that and I'll be the devil's advocate.

01:03:05.565 --> 01:03:11.487
It's, it's like we're trying to find the fittest the fittest men and women on earth to go to the crossfit games.

01:03:11.487 --> 01:03:15.998
That is, by nature, an exclusive Like there is an exclusive nature to that.

01:03:17.407 --> 01:03:19.894
So I think that was part of who pays for that to happen.

01:03:19.894 --> 01:03:20.295
Hunter.

01:03:20.717 --> 01:03:22.541
Yeah, Fair enough, the to the.

01:03:22.541 --> 01:03:27.409
To be fair again, like that was to the point I made of just like are we are.

01:03:27.429 --> 01:04:02.438
the is the top end of the fitness spectrum, just like as it's any, and maybe it's just the natural evolution of a professional sport where it's like oh, it turned out like steve you don't get to play pickup basketball with lebron, yeah like turns out like steve from down the street in 1920 could like go to his day job and then also play for the celtics, you know, and it's like, well, now it's that's, that's not how it was 10 years ago, hunter could squat, snatch 155 like a boss and and and sniff a a regional's floor.

01:04:02.438 --> 01:04:04.186
And it's like now.

01:04:04.186 --> 01:04:05.550
Good, good luck again.

01:04:05.550 --> 01:04:18.130
30 days for me to complete heavy isabel, although based on today's misfit affiliate snatch session, it will take me substantially longer than 30 days to snatch 225, 30 times.

01:04:20.833 --> 01:04:28.353
Um, I almost ended the podcast without talking about the order Um don't do it, just do it in whatever order you want.

01:04:28.373 --> 01:04:29.496
Good luck, I'll just.

01:04:29.715 --> 01:04:34.188
I'll give you guys a peek into how we would, how we would think about something like this.

01:04:34.188 --> 01:04:37.570
We've got central nervous system demand.

01:04:37.570 --> 01:04:44.655
We've got muscle activation, so anything that's kind of high rep and what that would implicate, and then we've got movement interference.

01:04:44.655 --> 01:04:52.061
So easiest one on the movement interference would be do we want to do toe-to-bar and GHD back-to-back workouts?

01:04:52.061 --> 01:04:52.922
Probably not right.

01:04:52.922 --> 01:04:58.208
Are in GHD back-to-back workouts Probably not right.

01:04:58.248 --> 01:05:16.521
Central nervous system one is tricky because the workouts that require your central nervous system to really be at the tippy top, high HRV, would be something like Isabel and it doesn't do that much to your, to your central nervous system, which just feels counterintuitive.

01:05:16.945 --> 01:05:21.255
Whereas the final workout, um, you know you can get away with doing.

01:05:21.255 --> 01:05:31.447
I think you can get away with doing that one on Sunday, especially if you only do one on Saturday Um, but the aftermath is this huge CNS dump.

01:05:31.447 --> 01:05:40.413
Being at that level of intensity, super grip, intensive um for 30 minutes, like on Monday, your HRV is going to be in the shitter.

01:05:40.413 --> 01:05:41.193
Um.

01:05:41.193 --> 01:06:08.414
So we have to take both of those things into account, right, like the example would be, you probably wouldn't want to do uh workout five on Saturday and then Isabel to finish, like you wouldn't want to put yourself into that deficit and then go do it um, and then from a muscle, a muscular standpoint, I mean there's a little bit to the um, the back squat, I would say, but not crazy.

01:06:08.414 --> 01:06:16.777
There's just not enough time in that workout for that to be like like doing 200 wall balls or something like that.

01:06:16.945 --> 01:06:20.949
It's not going to have that same kind of effect it's going to make you sore, but I don't think it would be anything.

01:06:20.949 --> 01:06:28.000
An athlete at that level is unfamiliar with and able to work out in the morning and get ready to go again.

01:06:28.000 --> 01:06:34.617
It could depend on how they do, isabel.

01:06:34.617 --> 01:06:43.795
If it's 30 squat snatches, that might be a little bit different, but yeah, none of these.

01:06:43.795 --> 01:06:57.367
I mean we were talking about this yesterday and that my initial thought was like, initially, it's always like the ghd workout is last, like the for the age group semi-finals.

01:06:57.367 --> 01:07:01.213
It was like do the 30s?

01:07:01.213 --> 01:07:02.617
What were the movements?

01:07:02.617 --> 01:07:05.969
Burpee toes to bar fuck.

01:07:05.969 --> 01:07:07.172
I don't remember the other two moves.

01:07:07.251 --> 01:07:11.932
It was basically like your midline is gonna be, you have to do pull up, that's right, pull up.

01:07:11.932 --> 01:07:20.014
And um, I think there was one other move oh, a handstand walk like a neglig, similar to this one, like a negative 15, 15 handstand walk.

01:07:20.114 --> 01:07:28.001
It's like I don't think this for again, for the highest level athlete, the volume of ghd's is not massive.

01:07:28.001 --> 01:07:48.766
And then also like, depending on who you are, how long this like if it takes you 20 minutes, like I could do 100 GHDs over the course of 20 minutes and I'd be a little bit sore the next day but I wouldn't be debilitated versus previous workouts where it's like you're about 100 of them in less than 10 minutes in sets of 30.

01:07:48.766 --> 01:07:50.047
That's very different.

01:07:50.047 --> 01:08:00.498
So I think there's less like next day ramifications muscularly as there have been in the past.

01:08:01.018 --> 01:08:20.510
But there's a lot of movement interference doing workout five early on and I just that central nervous system demand of the aftermath of it.

01:08:20.510 --> 01:08:30.525
And then your grip, like we're looking at muscle ups, we're looking at holding there's grip component to holding those dumbbells overhead isabel is pulling cleaning jerks, like that sort of thing.

01:08:30.525 --> 01:08:49.497
So, um, I personally think most athletes should be doing Isabel first in the 30 minute AMRAP last, Um, there's obviously the idea of some athletes like to do all four workouts in the first um, all five workouts in the first three days to give them.

01:08:49.497 --> 01:08:52.809
You know, am I retesting like that sort of thing?

01:08:52.809 --> 01:08:59.518
Um, but I really like putting it in in one.

01:09:00.078 --> 01:09:05.287
Or or Isabel first, the AMRAP last and then the in-between.

01:09:05.287 --> 01:09:12.204
Like I sense Isabel isn't going to to do as much to an athlete.

01:09:12.204 --> 01:09:29.515
I think you got to pick what makes the most sense with the other ones to do two on Friday, um, and really try to space them out, kind of am Pm, Um, my mind goes to to uh, the the muscle up, one first and then the dumbbell, GHD um.

01:09:30.778 --> 01:09:53.854
Second on that day, second on that day, I think on friday or yeah, on friday and then saturday would just be the um, the burpee one, and then sunday would just be the yeah, so there's elements of how close together you're going to put all that squatting if if isabel is is all squatting.

01:09:53.935 --> 01:09:55.599
So that would be a consideration there.

01:09:55.599 --> 01:10:35.278
Um, some athletes are in a time zone or have a schedule where it actually would make sense to do two on thursday, um, and then if you do two on thursday, then you can just go one one, one which, honestly, with the amount of volume that these athletes do like at that point, it's like they're going to be able to bring it once a day for three days after that yeah, is there a scenario where you would tell an athlete where you would like, aside from like a schedule requirement, to try to do like one on thursday, two on friday, rest on saturday and then like a morning afternoon on sunday?

01:10:37.831 --> 01:10:52.537
um I know typically we like to save sunday for like a retest and especially if you're trying to qualify for the games like you might want to have right that that might not be a viable solution but, like I think the I feel like the first year, the quarterfinals year we had.

01:10:52.537 --> 01:10:54.131
There were some instances where we're like, oh, let's make saturday a rest day.

01:10:54.131 --> 01:10:56.805
And I feel like the first year, the quarterfinals year, there were some instances where we were like, oh, let's make Saturday a rest day.

01:10:57.265 --> 01:11:06.279
And I feel like we've kind of gone away from that just because of like maybe it just makes more sense to just kind of do the one-.

01:11:06.444 --> 01:11:31.627
I think, because the volume isn't crazy for this level of an athlete, level of an athlete like a lot of, in a lot of instances, the intensity of five workouts in four days, um, plus a potential retest for a quarterfinals level athlete, like it does make sense to hey, let's, let's go two and two and have that rest day, um, but a lot of that just depends on the programming, right?

01:11:31.627 --> 01:11:33.810
Like, what are we like?

01:11:33.810 --> 01:11:36.654
What are we stacking together versus what we're spreading out?

01:11:36.654 --> 01:11:41.320
Um, I would say the only yeah, I think.

01:11:41.320 --> 01:11:43.750
I think you just have to use the days.

01:11:44.832 --> 01:12:02.311
Like they're going to give you four days, like we might as well kind of spread that out, because you're looking at like I don't want to say deload because the intensity is so high, but like attacking one workout for anyone who is even sniffing the possibility of going to the games is like okay, like what's next?

01:12:02.311 --> 01:12:10.212
That kind of thing, yeah, anything else?

01:12:10.212 --> 01:12:16.640
Any final thoughts on online in affiliate triple judge semifinals no fives.

01:12:17.365 --> 01:12:19.609
How many judges?

01:12:19.609 --> 01:12:20.671
That's what they call it.

01:12:20.671 --> 01:12:25.359
No fives, uh, how many judges do you have to have?

01:12:25.359 --> 01:12:28.309
Two Is it the same thing?

01:12:28.309 --> 01:12:33.979
Yep Head judge 17 clocks, no fives.

01:12:38.247 --> 01:12:40.175
No fives.

01:12:40.275 --> 01:12:48.528
One of your judges has to be hanging from the rafters or inside you only yeah, no, it'll be a, it'll be a good.

01:12:48.528 --> 01:12:56.104
There's gonna be a wild spread on and like first place and 100th place, or like first place, even like first and 50th place in like a given workout.

01:12:56.104 --> 01:12:59.693
The spread is going to be fucking wild.

01:13:00.715 --> 01:13:00.895
Yep.

01:13:01.957 --> 01:13:08.591
Nope, I think good, like Cool test, another like wow factor.

01:13:08.591 --> 01:13:18.975
As far as like the evolution of the sport from, like just the athletes who are really I mean not, not even the evolution of the sport, the evolution of the athletes who are dragging the sport with them.

01:13:18.975 --> 01:13:24.655
As far as, like that wasn't hard enough, that wasn't hard enough, make it heavier, make it harder.

01:13:24.655 --> 01:13:48.197
Um, not to be confused, for the average affiliate goer, where making it heavier and harder is not necessarily the idea, but, um, definitely a pretty cool evolution of the sport from the at the at the top, where it's like this is a fucking in affiliate semi-final you're putting two 70 pound dumbbells over your head and lunging with it a hundred times.

01:13:48.197 --> 01:13:50.030
Like how many people have to go to dick sporting goods to buy their 70 pound dumbbells.

01:13:50.051 --> 01:13:50.471
Oh man, remember that.

01:13:50.471 --> 01:13:52.157
What year was that when they had the one dumbbell 70 pound dumbbell snatched?

01:13:52.157 --> 01:13:54.103
It was how many people have to go to Dick's Sporting Goods to buy their 70-pound dumbbells.

01:13:54.122 --> 01:13:54.604
Oh man, remember that?

01:13:54.604 --> 01:13:58.176
What year was that when they had the one dumbbell, 70-pound dumbbell, snatched?

01:13:58.176 --> 01:14:00.994
It was like toilet paper during COVID.

01:14:02.525 --> 01:14:04.951
Dude the Hundo the first.

01:14:04.951 --> 01:14:07.837
I mean I think that was all the way back to like 2011 or 2012.

01:14:07.837 --> 01:14:14.074
They did the 100-pound dumbbell snatch at regionals and we called like 50 stores to find it.

01:14:16.704 --> 01:14:17.648
Well, and they had the 80 pound dumbbell too.

01:14:17.648 --> 01:14:29.449
Remember it was like the 80 pound dumbbell snatch when everybody tore their peck oh, the good old days, the glory days.

01:14:29.871 --> 01:14:30.390
Uh, I have.

01:14:30.390 --> 01:14:37.560
I have separate messages for what I would consider two camps of misfits in the community at large following this.

01:14:37.560 --> 01:14:50.820
So, if it's in the realm of possibility of you qualifying for a semifinal because of this, so there is some backfilling that's going to happen from multiple scenarios for semifinals.

01:14:50.820 --> 01:14:52.247
We don't want to forget about those people.

01:14:52.247 --> 01:15:28.975
And then the people trying to qualify for the games Um, there's been a lot of advice in terms of mobility and and um, you know, you can obviously contact us about warmups and stuff like that, but that mental aspect of keeping your shit together over the course of an entire weekend, um, and digging in and sort of pushing back against the pain and resistance, I think is so important and probably one of the only things that can separate people at the top, because the people at the top are so packed in together it's crazy.

01:15:29.657 --> 01:15:39.876
Um, so these little things, like you know, sleep the night before and nutrition and recovery and and mindset and all of that will make all the difference in the world.

01:15:39.876 --> 01:15:50.670
And then our athletes who are going to come in 200th to a thousandth to whatever, um, once again, this is one of those.

01:15:50.670 --> 01:15:52.012
This is like you versus you.

01:15:52.012 --> 01:16:08.905
You tracking what you're capable of requires you to treat this like you could qualify for something, or there is like a very distinct reason why you're coming into this and going as hard as you possibly can and giving your best effort.

01:16:08.905 --> 01:16:21.592
I know that when you're in that in-between zone and like an online qualifier and there's like probably nothing's going to come after that, it can can be hard to go there, but that's the only way that you're going to find out what you're capable of, what you need to work on.

01:16:21.592 --> 01:16:24.748
Is it even possible for you to get to that level, that sort of thing?

01:16:24.748 --> 01:16:31.609
So, um, the mental buy-in of you know the 500th place athlete is just as important.

01:16:31.609 --> 01:16:37.457
It's just a little bit different because you're essentially battling with yourself the entire time versus other people on the leaderboard.

01:16:38.338 --> 01:16:42.247
Yeah for sure, all right, did we do it?

01:16:42.247 --> 01:16:43.630
We did.

01:16:43.630 --> 01:16:48.207
Thank you for tuning into another episode of the Misfit podcast.

01:16:48.207 --> 01:16:50.396
Make sure you head to teammisfitcom.

01:16:50.396 --> 01:16:55.130
Click on sign up now to get your two-week free trial on StreamFit, sugarwad or PushPress.

01:16:55.130 --> 01:17:00.118
The Cortez phase starts for misfit affiliate on Monday, may 12th.

01:17:00.118 --> 01:17:14.167
Make sure you head to the Lincoln bio on social media to get signed up for any of our competitive programs here, with misfit athletics or the new GPP program off season block to get started Monday, may 26th.

01:17:14.167 --> 01:17:15.051
We'll see you next week.

01:17:15.934 --> 01:17:16.175
Later.