Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
Listener Q&A - E.326
What if indulging in your favorite guilty pleasure could spark a light-hearted debate? Join us as we explore the deceptive allure of Crumble cookies and the surprising caloric truths hidden within those crumbly bites. Our conversation meanders into the realm of football, where we dissect the quarterback quandary facing the Pittsburgh Steelers. Justin Fields or Russell Wilson? It's not just about skill—it's about the quirky charisma of Wilson and whether he fits the gritty essence of Steel City.
Get ready to discover the lifelong benefits of CrossFit and why starting young might just be the key to a healthier future. We dive deep into the emotional layers of the CrossFit community, balancing effective programming with practical coaching. Along with personal reflections, there’s a spotlight on the achievements that showcase the dedication and support within this vibrant community. Ashley Drabicki’s inspiring journey to a personal record after motherhood is a testament to the spirit of commitment that CrossFit fosters, proving that personal growth is unwavering.
We wrap things up with engaging insights on balancing individual and affiliate programming, effective warm-up strategies, and injury recovery tips. As competitive aspirations meet community engagement, the importance of mindset and movement becomes clear. Our listener Q&A brings this episode to a close, encouraging deeper community connections through our Discord. It's a mix of fun, fitness, and intriguing sports talk, all in one podcast package.
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We're all misfits, alright, you big, big bunch of misfits. You're a scrappy little misfit, just like me Biggest bunch of misfits I've ever seen either.
Speaker 2:Good morning misfits. You are tuning in into another episode of the Misfit Podcast. On today's episode we are doing a listener Q&A. Anytime that we do a Q&A we make sure that the Discord questions are answered first before we move on to social media. So if you're listening to the podcast following the programming and haven't gone on to discord yet, discordgg forward slash. Misfit athletics. Um, if you have no fucking clue what I'm talking about, think like kind of old school when we would do people would do Facebook groups or comment section on a website. It's a way for athletes to come together, talk shit, communicate with coaches, communicate with one another, share scores, et cetera. I think one of the best additions that we've had to kind of the ecosystem in a really long time. Before we get into that, as always, life chat. Hi Hunter, hey Drew.
Speaker 1:I had my first crumble cookie in a very long time yesterday, wow.
Speaker 2:One of them. Wow, yeah, one of my we going old school here, we going Snapchat.
Speaker 1:Snapchat. Man, that's been a minute. Yeah, it was one of my-. Yeah, I don't. So I moved to not near crumble. I don't drive near it, I don't live near it anymore, which is probably a good thing. Three pounds Financially and metabol crumble I don't drive near it.
Speaker 2:I don't live near it anymore, which is probably a good thing.
Speaker 1:Three pounds financially and metabolically. Yeah, yeah, I don't know if, um, they're not cheap. It's like a five dollar cookie yo, that's cheap nowadays apparently that's like a five, but I mean like calories per dollar, like that was a fucking 800 cal cookie, so like right on like you get, you pay from. You pay more for less with other things.
Speaker 2:But yeah, one of the metabolic fuckery, though. Does it feel like you ate 800 calories?
Speaker 1:no, it's kind of sneaky like. It's like it's just one cookie, right. It's like that's one cert. Like the serving size on crumble cookies is one quarter of a cookie, which is a real fucking troll. It's like 200 calories. It's like, oh, that's a perfectly reasonable like amount for a cookie. It's like like wrong bitch, that's one quarter of a cookie, but any, yeah, one of my, one of the members, had her four, four year gym-iversary that's what she, what she calls it. So got a crumble cookie. Thanks, heather, it was delicious.
Speaker 1:I ate it all last night 10-ounce ribeye is the equivalent.
Speaker 2:How beautiful is that.
Speaker 1:How many grams of fat is in a 10-ounce ribeye, like 36? Where did it go? That was a pure guess, so if I'm right, I'm a genius 63. 63 grams of fat in 10-ounce ribeye.
Speaker 2:It says 291 grams of ribeye is 69 calories, 69 grams of protein and 63 grams of fat.
Speaker 1:That protein though.
Speaker 2:Yeah, right.
Speaker 1:I mean, I know, ribeyes are obviously a little fattier, but five, 60 plus two.
Speaker 2:Yeah.
Speaker 1:Yeah, yeah, where's the fucking nutrition here? Crumble, they got those fucking sneaky bitches. Oh there it is. Nutrition information.
Speaker 2:Zero grams of carbohydrate.
Speaker 1:Yeah, yeah, the confetti milkshake cookie. That's what I. That was the gift I receive. That is 930 calories per per dessert. Yes, that's a quick 930 snap. Only 45 grams of fat that's better than I thought. 120 carbs 120 carbs that's serviceable for me in one cookie in one cookie 120 grams of carbs a lot of all-purpose flour, a lot of all-purpose flour and sugar in that bitch uh. And, and best part, five grams of protein. Wow, yeah, she, uh, that cookie thick, she thick. It's new with you.
Speaker 2:I don't think I have, I don't think I have much for a snack chat. I gotta, I gotta, I gotta talk to the community about Russell Wilson. I need some help here, so, and I wish.
Speaker 1:I could. I wish I could help.
Speaker 2:I'll I'll lay it out for you.
Speaker 1:All right.
Speaker 2:Steelers have two above average but not great quarterbacks on the same team. One of them runs the ball really well, but if you're three feet away from him he might bore a hole in your body, throwing the ball 600 miles an hour through you. Not a lot of touch on his passes, as they say. The other one Is that fields or wilson, yeah, that's fields wilson, former mvp. Um, it's been a long time since he played at the mvp level, but he is still russell wilson um a lot of touch on his passes.
Speaker 2:But like, can he still run? Getting outside of the pocket's a huge thing. I don don't think he belongs on the Pittsburgh Steelers, it's the Steel City. He's a fucking dweeb. If anyone watched the Chappelle show and maybe this is a little too topical, but Chappelle show he would do the skits as P Diddy and he was always wearing lip gloss and going like dancing and stuff.
Speaker 1:And he gives off that vibe like even his you know the little like Russell Wilson gives off that vibe, yeah he's.
Speaker 2:He's douchey, not in like a mean way. It's like they're laughing at you, not with you, sort of a thing.
Speaker 2:Like he thinks he's kind of like the coolest man alive and like sort of puts that out there and he couldn't be further from that. And the Steelers have always been like hard nose, run the football. It's a cold city, it's yeah what I mean, like it's got like a Gotham vibe to it, it's just so. Anyways, he played his first game of the season on sunday night against the jets. Looked terrible in the first half. Got it together. They dropped 37 points on the jets, which is a lot of points to score on the jets.
Speaker 1:Um and, like I, wanted to talk, that's good or the jets not bad. They have good defense.
Speaker 2:Jets have defense. Well, they did. I guess they gave up 37 points to russell wilson in his first game in about a year. But I don't. I wanted to like. People were giving me shit all week, especially a lot of my college friends or broncos fans. They had to endure the russell wilson experiment where they paid him a kajillion dollars and he sucked so. So they've been talking shit leading up to this and I want to talk shit back, but I can't because I don't like him. I don't want him to play. Yeah right, that's tough to support.
Speaker 2:I don't know if he ends up playing well, do I need to get over it?
Speaker 1:Yeah, I mean, I think you don't have to like him, he just has to put up fucking Russell Wilson's, not my quarterback and it's like well, he kinda is yeah, he is your quarterback. You don't have to like it, but you gotta deal with it fuck, I need to make a t-shirt, not my quarterback. I'll get some.
Speaker 2:He'll sell that too so I don't know how to feel about it. Like the Steelers have a receiver. That's very good with a deep ball and that's russell wilson's thing. He throws these fucking moon shots where apparently, as the receiver, it's a lot easier to catch a ball against a defender when it's coming down, because the defender can't see it. You can see it and you can make a catch in space. If it's a laser, then you're trying to like reach around over the guy he can see it and get in the way of it just as much as you can, sort of a thing. So like there's like a technique to the deep ball with how high you throw it apparently, and he's like sometimes you're just like where's he throwing that? And then it just drops right in the fucking bucket lands in someone's lap.
Speaker 1:Damn, when did he? When was he the mvp with seattle? Yeah was he, was he, was he actually? Is he actually good or was that team just good enough, like he just was good on that team? Yeah, I mean, I remember him being oh, he's never one being good one.
Speaker 2:He's never. He's never what. He's never. Won the mvp. Interesting, I thought he had. Well, fuck, I don't know what the fuck I'm talking about.
Speaker 1:That make you feel better, yeah now the steelers don't even have an mvp quarterback no, no.
Speaker 2:So yeah, um, I just don't know how to feel about it. But, he I mean he won the Super Bowl in. I think it says the most productive year of his career was 2018. So we're a little removed from that.
Speaker 1:He's a little bit older. It's been a minute.
Speaker 2:Even like his cadence, like hearing his voice, is bothersome for me. It's like nailed, that's the worst.
Speaker 1:He's just like. I just don't like anything about you all right.
Speaker 2:I've arrived at a conclusion. I don't need any advice. He's not my quarterback. Yeah, I will report back on whether he becomes my quarterback you're welcome.
Speaker 2:You're welcome for the help yeah, yeah, yeah, yeah, all right, so q a episode. Question number one from discord from the shamus right now I'm not planning on doing the open. I'm trying to embrace the process of just improving on my own fitness, even knowing I don't have that sort of rabbit to chase of the open once a year. Any tips or suggestions for continuing to practice what we do without having an end goal?
Speaker 1:Those two ideas seem mutually exclusive to me. You don't have. I want to make progress, but I don't have a definition of what progress is. I want to get better, but I don't have a definition of what better actually means. I want to continue to practice without having a target to practice towards.
Speaker 2:Yeah, I mean there's there's so your advice, yes, I think like creating targets has to be part of it. Has to be part of it like what?
Speaker 1:yeah, so maybe that any tips or suggestions to continuing to practice like well with it. But I mean, the question says do without having an end goal, the the answer is you need to have some sort of goal, otherwise you're just going to kind of walk around in circles. Um, I think that that can. That goal can be whatever you want, obviously, whether it's you know whether it's in a specific metric in, but yeah, I think it's. To me it's like the, it's like where are you headed? Just gonna start walking aimlessly in a in a random direction and see what happens. That's, yeah, my critique of the question yeah.
Speaker 2:So for me I'm picking pieces out of this Um, there's a point in time for a lot of athletes where you get into the gym, you get into CrossFit, the like. The way to continue to get more and more of the thing that's fun for you in a way is like, oh, this isn't fitness anymore, this is competing. Way is like, oh, this isn't fitness anymore, this is competing.
Speaker 2:Um, and then you get to a point where you're like did I, did I like mean to become a competitor or did I just want, like, more community, more, you know, time in the gym, like that sort of thing and, like, I personally continue to want to be stronger, fitter, more skilled, whatever it is, and I don't participate in the open, and for me it's more because I would hurt myself if I did it, but I think I identify with the like. Okay, then what is the thing that I'm trying to do? And then the other piece is he used the word end, and that stuck out to me the most right, like so many people. I mean, you could, honestly, you would be a great person to speak to this hunter because you continue to get after it and like end goal doesn't sound like the right word, it's like when would this end?
Speaker 2:Like I've decided that constantly very functional movements performed at high intensity is going to like give me longevity, so I'm going to continue to do it. So your end goal is what don't die like yeah, you know that's funny.
Speaker 1:I was literally going to say like that's well, the end goal is like don't die sooner than I have to. You know, it's like so.
Speaker 2:So I think to me those are the two things that pop up and for me, I have to have these little nuggets laying around. I got to have my. I want a strict press 225. I got to have my. I want my, my FTP test on the bike to get up into the, you know, mid to high 200 watt range, things like that. Like that works for me. I personally need that. It's a way to hold myself accountable. Like that works for me. I personally need that. It's a way to hold myself accountable when I feel like I'm working out for GPP and like my fitness just exists somewhere out in the abyss. I lack the level of motivation that I do when I'm a little bit more focused, but that doesn't mean that he's going to feel that same way.
Speaker 1:Yeah, I think I mean again yeah, it probably goes. You made an interesting point and the first part of the question says right now I'm not planning to do the open One. There's an implication that, like that could change if given proper motivation or reasoning, but I'd be curious to know why I'm not. We're not going to turn this into a like. This is why you should do the open podcast. It's more like well, what's is what about? Doing? The open is like not, you know what is it? Is it actually the crossfit open? Is it the pressure?
Speaker 2:to compete. Is it the talk to him about this before, like weeks two through eight of a phase dude just? Puts his head down and works and grinds through it. He gets in his head on test and retest, online qualifier, open stuff, and I think it puts him in a place of like not enjoying what he's doing he wants to show up he wants to work out and, like I'm I'm probably, you know, taking some liberties here with explaining it, but that's to me how I viewed my conversations with him about this stuff.
Speaker 1:So the the prep. So then it sounds to me like it's just the pressure of doing well in a, in a single workout, in a test, that it's like it's just difficult to justify. Yeah, okay, that it's like it's just difficult to justify, yeah, okay, um, yeah, I mean, I think you just it just a lot of it comes down to. It's not. The question shouldn't be how to continue to practice without having an end goal. It's what goal would motivate you to continue to work and practice and improve on what you're doing, such that you reap the benefits of CrossFit but don't have to worry about the thing that is stressing you out, which sounds like it's some, some level of competition or maybe towards though.
Speaker 1:Um me personally.
Speaker 2:I don't think I've ever asked you that question.
Speaker 1:Uh, yeah, I mean, I, like I. I think fortunately for me, I started working out at a young enough age that it's become a. It's just become a lifestyle and a habit for me. It's like I could. I'd be curious to know. I was thinking about it the other day for one reason or another. Um, like, I've probably worked out five days a week for since I started working out at age 13 or four. Uh, what would that? 14, like a freshman in high school? Um, so the last like well over 50% of my life. Um, mostly just because it's, it's a like, I enjoy it and the benefits are like, I think part of it, part of it's a little bit more personal with the, my family's, like the, the genetics of the family of the little family that I have left Sounds kind of dark but, like most of my family, on both sides have died from some sort of chronic chronic disease, not particularly like, I guess a lot.
Speaker 1:A lot of them were pretty unhealthy. Mom's side had a lot of has a lot of alcoholism and just general kind of like poor health, poor lifestyle choices, that sort of thing. And that's not to to blame them. Every, you know, every generation has their own, their own thing, thing, um and same thing, same thing kind of on my, on my dad's side, and I had two grandparents who went through the the Alzheimer's thing and I think that that that terrifies me a little bit, uh, to have that sort of genetics Um. But we're also learning a lot about what um like just just things we can do to avoid that.
Speaker 1:And it's also becoming pretty clear that chronic disease like we crossfit knows knows how influential diet and exercise can be on like just standard chronic diseases like you know, heart disease, cardiovascular disease, all that sort of stuff is is highly preventable. But it's even like they call alzheimer's type 3 diabetes. Now it's it's effectively just a, a branch off of poor metabolic health, um. So I think that that, combined with, just like the fact that it's it's part of my, it's part of my life. I don't like the idea of not being physically, physically capable doing things. There's some, there's something probably in that too, being like a self self-sufficient human, um, but, and crossfit's just I think it's the most effective way to do that. It's also the like. I wrote this and I wrote an email series to the members about the hundred words of fitness, world-class fitness in a hundred words.
Speaker 1:And one of the justifications I have for CrossFit is that you can, it's you do it for life. It's not. It's like you go, if you go to a personal trainer, you buy personal training or something like that You're. And then they're like I want you to build me a, an eight week program or something. It's like that, okay, build me a, an eight-week program or something.
Speaker 1:It's like that okay, your cscs is going to build you an eight-week training program. And then it's like well then, what are you going to do? You're just going to do that eight-week training program again. Are you going to pay for another one? Like, and then, what's the goal? It's like, is that encompassing all aspects of fitness that you, as a just normal human being, non-athlete, non, you know, elite competitor needs. It's like crossfit is the general physical preparedness program for you know, 99 plus of the population and if you do it long and consistently enough then, like, you get to see those, you get to slowly see those benefits and combine that with the diet stuff. It's like this is, this is what you're supposed to do for life. This is just the, your body's, the physical operating manual for how to correctly, you know, maintain your body. That's how I think of CrossFit.
Speaker 2:Yeah, that's like a bit of a mic drop there. I have no.
Speaker 1:I have no additional comments related to that.
Speaker 2:I think that's a very interesting way to look at that and probably something that a lot of people that aren't trying to compete should explore as a thought exercise.
Speaker 1:Yeah, and I mean that was the impetus for CrossFit. It wasn't the CrossFit Games that kind of took the CrossFit community by storm, but the underlying rationale was still the, the health benefits yeah, shamus has another question and I'm god damn it.
Speaker 2:Shamus, I'm only gonna kind of answer this question. Um, yeah, also, if you guys are ready to talk about what happened at the games this year and any ideas on a way forward for the community and sport, I would love to hear your thoughts. I also will say I appreciate you've not immediately shared your feelings in response to what is a tragic event. Um, I think I'm probably. I probably land in a bit of a gray area here. One of the reasons why, um, you haven't heard me talk about it publicly is and I might be thinking about this wrong. I'd be willing to admit that, but I just don't have any interest in getting attention like standing on someone's shoulders in this instance to get attention. I don't want more podcast listeners or more views on Instagram in his name.
Speaker 2:Um, the powers that be are well aware of my opinion on this topic, so there's no like me hiding behind something and saying, well, I'm not going to talk about it.
Speaker 2:I've had conversations, um, with quite a few people, um, that are either, you know, just high up in the sport or have a lot of influence on the sport, and then CrossFit HQ as well, um, and the other side of it is just. You know, I considered him a friend and I'm still just like my. My thoughts related to this are extremely emotionally driven, um and I know that that's not always, you know sort of the best way forward, the take that I'm comfortable with sharing, that I've honestly had multiple times on this podcast in the past, because there seems to be either a high level of change or controversy surrounding the sport, I don't know Every couple years, at least in recent memory. I don't think that this thing belongs to them, I think it belongs to us, I think it belongs to the coaches, I think it belongs to the athletes, I think it belongs to the community and the fans.
Speaker 1:What thing?
Speaker 2:What do you mean? The games, the games is not theirs. Crossfit is not theirs either. No-transcript without the people, and like we can try to help nudge them in certain directions. Um, but I don't see it dying in the same way that other people do, because I don't think they have as much power as people give them credit for Like we, we, in a certain way, are running the show and I believe the methodology belongs to us at the affiliate level and I believe the sport belongs to the community, whether you are a fan, a supporter of an athlete, an athlete, an aspiring athlete, a athlete, an aspiring athlete, a coach, an aspiring coach.
Speaker 2:That's what I believe. So, um, yeah, I have, I have pretty strong opinions on certain parts of this, and if anyone ever wants to know what they are, feel free to shoot me a DM. But I don't have an interest in garnering attention, um, in his name. That's just not something that I want, not something, not the way that I personally operate as a human being. So, um, I am involved behind the scenes and am sort of standing behind what my opinion is on this topic, but I can't say that I'm so inclined as to share it so that it's put out there as a soundbite.
Speaker 1:Yeah, I'm not going to add too much to that.
Speaker 2:Sure, all right, this one is from Frankie. If I'm an athlete that needs to work on machine conditioning, how often should I replace the Metcon with conditioning bitch work? If I can't fit in both, which is often another caveat, I also really need to work on strength. That's my main priority. So good at metcons, presumed intervals, struggling with machine conditioning and strength. There actually is a correlation between those those two things that that we can get into, but I'll let you have a first stab at it uh, yeah, I mean, well, I also really need to work on strength.
Speaker 1:That's my main priority.
Speaker 1:So if that's your main priority, great, um, I would say I, I would.
Speaker 1:If you really need the machine work, I would try to get in at least three bitch work days per week.
Speaker 1:Let's just assume you're you get one conditioning piece per day it's either a metcon or bitch work um, I would say at least three days a week and then trying to get the different kind of stimuli attached with that, so a power day on the machines, which is also going to be correlated to kind of your strength work and, in a way, can almost kind of serve as an additional strength piece, if, if, if, executed properly and on on the right machine, um, and then just like your, your medium, kind of like gears, I don't know like five through eight, probably kind of those upper end like, uh, anaerobic, bordering on aerobic windows, um, and then uh, like can either do the aerobic day or make sure you're getting at least the one zone to work day in per week. Um, yeah, yeah, that's my simple answer Get at least three days a weekend. Try to get the varied stimulus, the power output, the long-slow and the gears that are in the middle. The middle gears are really important too, if you have good metabolic conditioning.
Speaker 2:No, I'll leave my thought there. Yeah, it's just that dead zone for sure.
Speaker 1:So yeah, that's where I'd land on that.
Speaker 2:So I'll give a really practical answer. First, to answer her question specifically, as a hatchet athlete, you are asked to do three bitch work pieces a week as mandatory work, but one of those is a zone two session. I would move that zone two session to the active rest day and I would replace the bitch work on that day with the element that you're missing from what Hunter said. So, like you are asked to do a build in an aerobic piece every single week, which I think is is great, um. But I would add the power output piece, Um, and I would put that on Monday or Tuesday, whatever your day one is, and move that machine um to to the active rest day when it comes to the zone to work. So you'd basically be doing like um, like Monday, wednesday, friday or Monday Wednesday, saturday, making sure that you're getting your bitch work in. We are only asking athletes in phase one to do a bitch work and a Metcon as mandatory work one day a week. So if you can make that happen, I think it's beneficial, especially if you're trying to get better at the sport. And then the other piece would be I'm assuming that you are so. So let's say we use a day six.
Speaker 2:As an example, your mandatory work is lifting and an aerobic bike.
Speaker 2:I think we would go for this athlete would go back to the lift as their third piece, as that thing that they're personalizing Because if you get stronger you will be better at skiing, rowing and both bikes.
Speaker 2:I'm guessing there's a correlation there. There's a size strength issue with a lot of people when it comes to those machines, um, and simultaneously, you know, in a well-rounded program you should be working on your conditioning on the machine and then working on your ability to generate power with a barbell and then over time having them come back together. So, um, if you're trying to compete in the sport of CrossFit, there aren't many times a year where I would say you can get away from the two or three Metcons and intervals a week that are being prescribed. A lot of people just overcorrect and then they go back to do CrossFit and it doesn't work that well. So, if possible, three bitch work pieces a week and three total between metcons and intervals. So you have that one day where you got to do both and then basically every day that you can add that second strength session and um, and follow the linear progression of doing it on the same days every week.
Speaker 1:Go for it yeah, I also wouldn't. I would also make sure maybe you prioritize any of the metcons that include a machine in there. So you're kind of bridging the gap a little bit between your machine-only work and machines in conditioning pieces. If you want to get really fancy with it, you can get creative with replacing a certain movement with a machine. So a simple example would be like hey's a three rounds of a 400 meter run. It's like your 400 meter run is now a 500 meter row or something like that. Um could be an easy way to personalize the program even further if you feel comfortable making those sorts of modifications on your own. Nice thing about machine work is like you can't really do too much of it in the sense that it's not going to beat you up in the same ways. You know like I want to get stronger so I'm going to back squat five days a week. It's like that's not a good plan, but you can get on machine five days a week.
Speaker 2:Yeah, all right.
Speaker 2:Next one is from Gus. What up, gus? Assuming the season structure stays the same, will there be a quarterfinals prep camp? If so, are there any dates selected, even tentative? It helps to plan ahead for work and life conflicts. Holy shit, gus, you are not wrong. If CrossFit HQ could come out of the cave that they've put themselves into and tell us when these things are occurring, that would be lovely. We do have a gym in Boulder, colorado. Just do have a a gym in in, uh, boulder Colorado, uh, just North of Denver.
Speaker 2:Um, that is interested in hosting quarterfinals prep camp. But we don't have dates. If it was last year, it would probably be that like third or fourth week in March. I know that that doesn't like help that much, um, but basically what we would be looking to do is last year they, they, they sort of had like a month ish between the end of the open and individual quarterfinals. We would try to stack up as close to the open as we could. So let's say, like last year I think it was something like March 18th was like a Tuesday. I mean camp might be even as soon as that weekend, because we would want to give you, we don't want people traveling super close.
Speaker 2:Um, if there are other gyms that are interested in hosting this, you always always feel free to to reach out and email me. Coach at misfit athleticscom. Um, but until we have that information, it's really challenging and I'm just like not in the business of doing a presale for tickets and having people you know start to, you know, get their travel in order and then find out that the season structure is changing again. You've got rumors of an online semifinal this year, so who the fuck knows what's going on? Um, that just could be because people are bored as hell, um, because CrossFit's not saying anything and they're making things up, or it could be real so.
Speaker 2:I don't really know. I would love to have a quarterfinals prep camp. I think it's a really great opportunity for us to get people into the right headspace and clean up some of their movement patterns and get a little bit of motivation from hanging out with the crew. Get a little bit of motivation from hanging out with the crew. Um, yeah, I would love to do a, a fall and a spring um camp every year, but we are kind of dealing with being at the whims of CrossFit HQ currently, which is always super fun. Love it Also. Uh, gus and shamus sherb is sure it was fine. He's doing fine.
Speaker 2:Um, all right, we are moving on to some instagram questions. Uh, from delaney dog, does the misfit project still exist? Having trouble sharing saved episodes with the fam? Uh, I mean, it does, for sure, there's still like a youtube channel and if you go on places that have podcasts, um, you can go in and find it. Um, I think, probably kind of a simple google search. The only thing that I know that did go away was the old website. Um, but like, those episodes are still out there. And in terms of of the like, does it exist? We've gotten away from trying to separate uh, all of our like.
Speaker 2:Okay, affiliate programming has its own thing and and the misfit project has its own thing. So if we're going to talk about lifestyle, nutrition, hydration, sleep, anything like that, you'll hear it on this podcast, um, and sort of have for a while. But, uh, shoot me a, shoot me a dm. If you can't find it, um, and I'll help you, but I feel like a google search is probably good enough. Um, all right, this is a very. I'm interested in your response. This is a very vague question. This is from trevor pogue. I don't know, I'm just going with rogue, with a p, sorry if that's not the correct pronunciation. How to balance what is supremely effective and what is practical and pragmatic with groups. So it's like I can. I can understand from coaching an affiliate class perspective, like the exact, perfect information to deliver versus like I'm herding cats and I need to be interesting.
Speaker 1:I don't know.
Speaker 2:You have the fucking honor of answering this question.
Speaker 1:Okay, let's let. I'm going to just whether or not this is what he meant, because it's vague enough. I'm going to assume that this is referring to, let's say, an affiliate with classes, and if it's not, you can DM Drew and he'll relate to me. Yeah, and again, I really struggle. I really struggle with vague questions because I'm like, all right, well, what is this a programming question? Is this a training question? I guess here's here. I guess here's what I'll say if you run enough in a group setting.
Speaker 2:That's the only thing I can think of is I'm either talking to a group of coaches or a group of athletes and I'm trying to figure out how to deal with the fact that there's, you know, a lot of dense, deep information with, like, how do we get working?
Speaker 1:that's yeah that's all I'm thinking of. It is like how do we balance effectiveness versus like what is realistic for a one-hour affiliate class?
Speaker 1:that's what I'm sure how I'm interpreting it and yeah, um, and then again it goes to like it, what is effective from a coaching standpoint? From a programming standpoint, what I'll say is that less is usually more. If you rely, as a coach, programming for your gym, if you rely heavily on making sure that the class is filled with the thing that is programmed and written on the whiteboard, odds are your members are not getting as much value from a coaching perspective, from a um again for, and also from a long-term efficacy perspective of of pro effective programming and and training. So an example would be like hey, we're gonna do, uh, we're gonna back squat, we going to do a five by five back squat and then a short Metcon to finish, and it's like so we can, in theory, we can jam all that shit into one hour. We can do it. What is the long-term like? How long can that go right? And if every single training day at your affiliate has two components to it, or maybe the occasional one really long workout or something like that, odds are you're missing certain elements of what constitutes a GPP general physical preparedness program, and it's also from a practicality perspective, not. It might be practical once, but it is not practical for months, for years on end because members are going to get hurt.
Speaker 1:Members are going to again like if we're trying to do all of those things, then the odds are that members are not getting warmed up effectively, they're not being coached effectively and that's what's going to end up, leading to like I'm injured. So I warmed up for eight minutes or eight seconds on a bike and then I got to. You know, I had five minutes to build to my 80% back squat and then it's like five by five. It's like like we we have done both models of that at our affiliate and I promise you the one that we're doing now, which is like we're actually going to spend like 20 minutes warming up and then five, 10 minutes working on a barbell and then the last 30 minutes of class are there to finish that five by five back squat and that's the only thing in class that is far more effective and practical when it comes to an effective program for, again, for the masses Coaches.
Speaker 1:So often it's like I can't tell you how many members or athletes we have come to the gym and they're just like we finished the warmup and they're like Jesus Christ, that warmup was harder than my usual workout. It's like, no, you just finally went to a place that actually prioritized warming you up effectively and making sure that you're ready to move, and then a coach could teach you something and then you know, you execute that thing and then, before you know it, like the one hour is up. So, um, I think that less is more if you rely heavily on the programming being dense enough to kind of almost you know, kind of the coach can kind of hide from teaching and seeing and correcting and doing all the things that a coach should do, because they just have to herd cats. Um, in a group setting you're, you're missing the mark.
Speaker 2:I think it's a good sign. My answer to this question is one of my favorite quotes of all time. Brevity is the soul of wit. So, like, can you be short and concise with your thoughts, that is. That is basically a way to tell if you've arrived at a place of supreme understanding. It's the like. Could you explain this to a five-year-old kind of a situation? And that is like such a huge part of the coach's journey? Um, anytime we have other coaches at training camp, I will like joke like that looks pretty good. And you said it's a strength of yours. I'm not touching that. Like, seven years ago you would have gotten 14 cues from me.
Speaker 2:Um, so like yeah like really learning, um, how to deal with that. I think is is huge and it's not natural for me. That's why the quote resonates with me. Um, I'm like there's there's memes associated with this and sometimes they say when you ask someone with ADD a question about something they're actually interested in or an introvert those seem to be interchangeable sometimes and it's someone basically being bombarded by another human being, like you can't get their attention until you ask them about something that they really care about, and then they're like oh, here we go, like crack my knuckles, I can. I can talk to you about this for nine hours.
Speaker 2:Um so it's something I've had to practice throughout my entire career, still have to practice, still have to think about, you know, on the podcast, while writing, while communicating with people, um, that sort of thing. So, um, getting yourself to a closer and closer each time you're working on something, to explain it in sort of a short and concise way, I think is can be really helpful as a coach. Um bo, fuck you for trying to get me to read this. I'm going to reword it.
Speaker 1:If someone.
Speaker 2:If someone ever pissed hot, do their sponsors drop them? Uh, this is something that I I honestly don't know the answer to. It's kind of funny to talk about? Uh, probably not. Like it's kind of funny to talk about? Probably not Like like this is a situation of of. So I'll use as an example the. The dude that deadlifted this is like weighed like one 50 and deadlifted like 700. That looked like he was going to explode just walking around. Phil tune, I think, was his name. We don't hear much about him anymore, right like maybe morning chalk up, gets desperate and ask him if he's okay, and then it pops up at the as like the header of an email like remember this guy, the person in this original version of this question?
Speaker 2:a lot of press, a lot of like eyeballs, a lot of that. So I wouldn't be that surprised if they weren't like actually dropped. They might tell them not to post anymore. There might be a clause in the contract or something like that, but I don't know, man, a lot of eyeballs on if one of the goats, like one of the best athletes in the sport, pisses hot. So I don't know.
Speaker 1:Nike didn't really drop.
Speaker 2:Tiger, I think some.
Speaker 1:yeah, I was going to say I think some would and some wouldn't, some sponsors would, and it would be like problem is is like a sponsor. Then now is all of a sudden like fuck, because a sponsor has a responsibility. A sponsor is a company and they have the responsibility to people like shareholders and stuff like that, where it's like sure, oh, you're going to continue to sponsor somebody who cheated. It's like what does that do to you know you're in.
Speaker 2:The funny thing is, if it's like of the CrossFit community the shareholders wouldn't care. If it's a huge company they're like, so fucking what? But if it's ultra specific to CrossFit and that's who you're talking to. You probably have a much more serious situation on your hands in terms of continuing to support that person.
Speaker 1:Yeah, I think the tough part too is like that there's enough, there could be enough, like some sponsors would some sponsors wouldn't the individual like tough?
Speaker 2:I don't like they were being you bow I don't like to.
Speaker 1:I think it was a fun question, but I, yeah, yeah, I mean I think that like that person would also be fine. Like in the long, their, their reputation would take a hit. Some people would say you suck. And like, I don't know. Six months later, like everything in the world nowadays, people would forget and life would continue along.
Speaker 2:Uh, next question. I'm not going to read quite yet because uh, because she deserves a bit of a shout out here. So this is Ashley Drabicki. She has been following the programming for a pretty long time. She posted this yesterday to Instagram First PR in nearly four years, four by four, back squat at 295 pounds after having two babies in less than two years.
Speaker 2:This has felt like an incredibly long journey. While this isn't a one rep max PR, I'm celebrating this win because, damn it, I've worked hard. I've been in this sport for 13 years and I'm still growing and learning. At 34 years old, I have still not reached my highest potential. An amazing gift, if I do not take it for granted and I'm thankful for it every day for the mom still grinding to prioritize their health, to be better for their families.
Speaker 2:Keep going this probably won't happen by accident or overnight. Stay recklessly hungry and dedicated to the journey. I can tell you without a doubt this is the most rewarding pr I've ever experienced, by a long shot, and worth it. Um, that's fucking awesome. Like, yeah, that's sick, just knowing. Like everyone's always talking about the genetics and I've gotten everyone who's ever had the conversation with me to admit that they've never met a human where they were just like maxed out, that's it. There's no more growth, hit their genetic potential like it's not possible anymore, right, so, um, I love that people that take responsibility for you know they don't do the like must be nice. Bullshit say must be nice. When hunter waxes I'm gonna work out. And he just said he's worked out five times a week for fucking 20 years or something like yeah, get fucked. Yeah, I was actually gonna be nice draw a little like parallel to that.
Speaker 1:It's like just said would you say 12, 13 years?
Speaker 2:13 years.
Speaker 1:Like to. Again. Bigger picture, like how many people do you know who have been like yeah, I've been a member over at Foley's Fitness for 15 years, five days a week. Foley's Fitness like got my program, like it's consistent. Got my program, it's consistent. It's like no, nobody in the commercial fitness space. That person is an anomaly In a CrossFit, in the CrossFit space, you're way more likely to find that person.
Speaker 1:That's just been like I've been doing this for I've got a member. There's obviously the communal aspect people find friends. Again, the CrossFit a it's not just the mech, it's just not the workout of the day, it's not, you know, it's not like that person ashley hasn't done I haven't, it's not. She didn't say like I've done the workout of the day every day for the last 12 years. It's like I've been in the crossfit world in the community, like that's where presumably a lot of her friends and family and whatnot are.
Speaker 1:It's like that's. That's to the point of like it's a lifestyle. It's not just like CrossFit isn't defined as the workout of the day, it's like all of those things together and sweet, thirteen years, thirteen years later, four by four, two, ninety five, fuck, that would be like I saw you. That's like, that's like four, that's yeah, it's like a 425 for something, for, like, if we're doing male female equivalents, like, oh yeah, and the four by four was always the shittiest day, the head, the like, toward the end, the four by four at like 92 and a half percent it's like god, what the fuck is this?
Speaker 2:like and and the funny thing is I've I've been, there's been like definitely a parallel for me. She has been posting almost like a journal of like how is this a volume squat program going and the ups and downs that you have throughout it, like on this day, this was damn near impossible, so adding weight's not going to be possible. And then you add weight and it's easier and you just like what the fuck is happening? Yeah, and there's, there's like. Her having the when in doubt zoom out, having her long-term mindset is probably what like creates a foundation for like.
Speaker 2:Fuck it, let's just go do it like I'm not sure that I can, but I'm gonna try to do it anyways and we're gonna see what happens. So, um, I I thought definitely worthy of a shout out there. So her question you alluded to a bike pace and heart rate zone two goal for semifinals and games athletes Recommendations for all machines. I have an extremely specific answer to this, because do I said that it was in your zone. Two sessions is a goal of wattage for your ftp test. So that would be, that would be something that that we could use. How, how hard can you go for for 20 minutes on a machine, um the c2 machines, I would say you are approaching semis and games level when you're at the 200 ish watts, two minute ish per 500 pace, like a woman being able to flirt with that sub 20 oh yeah, okay um on any of those machines is great.
Speaker 2:Five problem with this question can be how tall are you? How much do you weigh? Where's your strength at that sort of thing? Because the bigger, stronger athlete has to compensate and drive that number higher to get more wattage so that when they can get off the bike or the rower or the skier, et cetera, etc. A little bit sooner and battle with the small person who will catch up when it's front squats and chest of our pull-ups or whatever it is. There's so much to the balance and ecosystem within the sport in terms of your size, um, that sort of thing.
Speaker 2:So so there's always a caveat when it comes to machines in cross.
Speaker 1:CrossFit. Yeah, I'm going to caveat, your caveat. Fucking caveat inception At the semifinals and games level, though that the disparity that gets a lot tighter. It's like I don't give a fuck how small you are, like if you're a crossfit games level athlete like no, I don't expect you to keep up with brent fukowski on the rower, but, like the, the gap between the fastest and the slowest at that level is a lot tighter than you think, 30 seconds after you're right, yeah, exactly so.
Speaker 1:Um regard, regardless of of your size, like there is like sure, if you're a little bit smaller, like sorry, you got a lot more, a little bit more work to do same yeah goes for the big guy in burpees or chest to bar pull-ups. It's like if you're a big dude you might have a little bit more work to do there.
Speaker 2:But um, at that level there's not as big of a test for the running um semifinals games athletes I like to see all three miles on that under a 10 minute mile and I know that that sounds absurd to say as a test, because obviously you could go run those three miles much faster, but it's just an expression of your aerobic ability. So if we can get solidly into the nines when we're out there jogging miles there's a pretty good chance that that's going to translate down the Echo bike man.
Speaker 2:it's kind of all over the place. Mid 200s would be my guess on wattage somewhere around there. A smaller slow twitch athlete typically gets over 200 watts, but it's like 210.
Speaker 1:Somewhere in that range For an FTP test or a MAF.
Speaker 2:Yeah, for the 20 minute 210. For an FTP test or a math yeah for the 20-minute test For a math test, that kind of thing.
Speaker 2:So there's that like 242 watts, I think, is like five calories, or five seconds a calorie, something like that. That would be a territory that you would want to be flirting with when it comes to that test. But we definitely need more data when it comes to this, because not only do we not have the mountain of data like we do with other machines, it is all over the place due to lack of athlete IQ on the Echo bike, so I have athletes that are in very different places when it comes to that, but hopefully that's helpful. Um, all right, we have another question from Trevor Pogue. It is also somewhat vague, but I think talking about culture, um is an interesting topic and I have a kind of a general answer to this um best practices for building group culture around community, excellence and Professionalism. Do you want to go first?
Speaker 1:You want me to go first? You can go first. Go for it.
Speaker 2:I think culture is a top-down situation. If you personally, as a leader, have an expectation for culture, if you want the people around you to feel a sense of community while chasing excellence and bringing professionalism to the table, um, then you have to act in the way that you want other people to. You have to you're you're not only setting setting an example for them and telling them that you're willing to do the thing that you're asking for, but you're also going to like humans flock towards like-minded individuals. So there's potentially maybe like a bit of a weeding out process when it comes to that.
Speaker 2:So it is a general and high-level question, um, but I think when you are building a culture, there are asks that you can try to make, um, that will not be executed on if, like, you're not willing to do those things, that sort of thing. So, and obviously there are the only other thing that I will say here Sometimes you're trying to translate a culture thing from a coach's perspective to an athlete's perspective. Um, there are ways to show that you are hardworking, resilient, like that sort of thing, without being able to go in and and, like, beat them in a workout, that sort of thing. So, crossfit caveat.
Speaker 1:Yeah, um, I think that a lot of this has to do with what you, as either the owner or who you know, whatever your position is like, what you want your gym to be, and then also in common in, in kind of conjunction, with what members I don't want to say what members want, because that's not maybe the right way to think about it, but it's. There is a, there is kind of a um I'm just stumbling over my vocabulary here we, we want, we want buy-in from both sides, right, so we want, um, the community basically like, hey, what, what do we want this gym to represent? What are our values? What is the mission? Why does your gym exist? What is the purpose of it? What do members go there?
Speaker 1:If I'm a paying member, just think about it from a member or business perspective. What are you offering that I can't get anywhere else? Or what is it that makes this place unique, even if it isn't particularly unique, like no other gym in the world does it? It's just like, oh, okay, this is what this place is about. Is it like we want our gym to be solely focused on maximum performance? It's like, okay, you can do that Like you're going to be, you know under you you have some. There are risks and rewards associated with that. Is it we are going to. We are the fun gym, like, like programming's not our number one thing. It's like we just want everybody to have fun. We're going to do hula hoops in the warmup and jumping jacks and you know, and all that sort of thing. Again, totally fine, but you have to pick your kind of niche and what you want the gym to be. You get the team on board with that. You make sure, like you know, members are members understand, like, hey, when you come to this gym, this is what, this is the service that we provide coaches, this is the service that we provide members. So, like, when somebody comes in, that is what they are expecting. And then your, you know, your the professionalism, all of the excellence, that sort of thing kind of falls into place because you are, you are, you are all kind of behind a singular effort towards like, this is what this gym does. Um, so I, I think I, I would start with, like, defining what it is that your gym again, I'm assuming this is an affiliate define what it is that separates your gym from the neighbor. Is it like this is just a CrossFit gym. It's like, okay, that might not be good enough, it could be a CrossFit gym, but what is your gym's niche? Get the members on board, get the coaches on board. Hey, we all have again.
Speaker 1:This kind of goes back to Seamus's first question what is the goal? Where are we headed towards? People can rally behind a like yeah, this is what we believe in, this is what we're going to do, this is how we're going to do it. The professionalism, the community, the excellence will follow in theory, shortly after that. It's not. Obviously you have to maintain that and facilitate it, but to me it's. You got to kind of begin, almost begin, with the end in mind of seven habits of highly effective people. Line there.
Speaker 2:Agreed, all right, this one is from Crustin. Does it Best way to incorporate local, non-competitive affiliate programming with competitive individual programming?
Speaker 1:This is vague. I don't like it. Is this for an individual or for a gym? Got to probably assume individual. I don't think this.
Speaker 2:I don't think this question is vague, so I come up to you all right yeah, I come up to you as a coach and at a training camp and I'm like I want to follow my affiliates programming but I also want want to mix in Misfit Athletics. How the fuck do I do that?
Speaker 1:I've started telling people you don't. To be totally honest with you, I think it's like. I mean, and again it depends on like are you willing to? Okay, here I'll give an actual answer instead of just no, you can't do it, move on. Okay, here I'll give an actual answer instead of just no, you can't do it, move on. Do like.
Speaker 1:If you need to incorporate individual programming for yourself but still want to be part of your affiliate, you need to take affiliate class. Like you need to go into the community, you need to take class. You need to get your name on the whiteboard, you need to get your name on the leaderboard. And then you know, odds are like, that conditioning piece or the lift in class can serve as you know, maybe you're. If you're doing competitive, individual programming, in theory you're probably be doing slightly more than what's programmed in your class. You can. Then you know, do, maybe you did the lift before the class started and then you jump into class for the conditioning piece to, to, to be with the members, the members, or vice versa. You do your additional stuff after class.
Speaker 1:But yeah, to say like, imply that like I want to incorporate my affiliate programming, indicates to me that you are either a coach or an owner who knows that they need to be involved in their affiliate but has competitive, individual competitive aspirations. So that's I would say you know you need to, you need to be out there on the floor sweating with your members and then you can do your, your additional competitor stuff afterward before maybe you make minor, minor modifications to it. So members don't think that you're just kind of doing your own thing, uh, in the middle of their class. Again, that is a lot of to me. There's a lot of kind of questions that I would like to know the answers to to give a really good answer.
Speaker 1:But I think you can do a little bit of both, but go ahead yeah, I'll move the slider in both directions.
Speaker 2:So let's say, um, that you are truly like. I'm just a gym goer and I love this place and I want to do five days a week of affiliate programming. Fantastic, with misfit athletics, you have to know how to read the tea leaves with the program. So when we do a podcast about what's in the phase and you look at test week and in fitter, you can always see the entire week it's. We are working on aerobic running and anaerobic biking and we're trying to get better at front squats and toes to bar. We're peaking the squat clean.
Speaker 2:I think you would have to pull those pieces out individually and follow the progression and be like I want to get better at a specific thing. Right now I'm going to follow the volume back squat cycle. We're peaking the squat clean or the snatch. I know that I need to get my bench to work, but you need to be able to read. Be able to read okay, like seems like we're benching on Wednesdays, like now I know where I got to move, that sort of a thing. So that would be the that instance. And then, as we work our way backwards I'm doing it three days a week you can probably find two solid days of programming in hatchet with the open athlete instructions 'll still give you just again a little bit more sport specific than an affiliate class.
Speaker 2:And I don't know why you would ask this question and go to one class a week, because that would sort of be the opposite question, like how do I mix a class in while I'm on? Just just fucking do it and don't overthink. It would probably be the answer um, which I think is totally fine. But um, the difference between a true affiliate if it's programmed well and coached well, you should have a very well-rounded GPP program and if you're trying to be a competitor it seems like you would be. If you're asking this question then you need to ask a competitive program and coach how do I get better at like one thing or two things or three things, that sort of deal. But if it's aimless, there's really honestly no point. That's not going to fit Misfit. Affiliate programming has a competitor extra.
Speaker 1:Yeah, I was going to promote that a little bit. But yeah, I would also say, like, if the affiliate programming your followings like it's bad, that's one thing honestly, like I don't know how many, I guess there's probably a lot of bad programs out there but like, how hard you try is the variable right. It's like. It's like I could yeah, you could write fran up on the board if it takes you 22 minutes to do it. It's like that wasn't, that wasn't Fran. But if you go as competitive CrossFit, but like if you're going in for one or you know three classes per week, like unless the programming is extraordinarily bad, you should be able to try very, very hard and get a good workout in, get an effective stimulus in your training.
Speaker 2:Next question this is a programming specific question from Blake Trippi why has the bench press weight stayed the same each week? Another one where I have two answers. The first answer would be it hasn't. When we deal with a lift that has the potential to have a very high number. So a really good example would be like a deadlift If I want to do linear progression with someone but 5% of your deadlift is 25 pounds, that's kind of a big jump. So with linear progression we have the opportunity to add lesser weights. So each week has been 60%, and then 60% plus five pounds, and then 60% plus 10 pounds, and then it went five, 10, 15, and then keeps sort of going up in that way. So there's a potential that it's displaying weird for you or that you're reading it wrong, but you're supposed to be adding five pounds per set and then on certain weeks adding more um, depending on on where you're at.
Speaker 2:The other answer to this question would be another way to get linear progression is through the AMRAP set at the end. So I could use the same weight and still get linear progression. I could go 60, 65, 70%. My max rep set is at 70% and I got 12 reps and then 13 reps and then 14 reps and then 15 reps. So linear progression isn't always about changing the weight. It could also be adding sets or adding reps, um. So just something to potentially keep in mind. But make sure you're looking at it says 10 at 60 plus five pounds. You have to add five pounds to that and then it'll be at 10 at 15, and so on add 15, and so on this one is from bokeh 13.
Speaker 2:Is there a oh boy? Is there ever? Is there a system warm-up for a workout and a competition? You only have like 20 minutes in the warm-up area why do you only have 20 minutes?
Speaker 1:this is my, is my first question. So, like what here? Here's what I'm going to say. You're probably not going to like are you going to get effectively warmed up for a competition event from zero to fully prepared in 20 minutes, like I mean, I could scrap something together. You're not going to like it and you're probably not going to perform very well. So I'm like why do we only have 20 minutes? If you only have like 20 minutes in that specific warmup area, you can do a whole lot of shit that is not in that warmup area and I'm guessing you can get there.
Speaker 2:Jogging and stretching you can do anywhere.
Speaker 1:Yeah, like getting your heart rate up does not require a single machine Jogging burpees. We had. I had an event with kelly at the masters crossfit games where we the warm-up area which we shit on for an entire podcast a couple of months ago uh was was dog shit, um, and we also did not want to walk back to the hotel gym, which was option b, and we just like she was just in a giant um, what would you like? Conference area of a big of a giant venue.
Speaker 2:It's just walking. She was just jogging, she just exactly.
Speaker 1:Yeah, the jump rope, it was shuttle runs and it was nine minutes, it was a the same, you know, three minute, three minute, three minute. Or the heart rate based warm-up, where you just kind of increase your effort overall, like throughout. So let's, I'm going to assume that you only have 20 minutes in that warmup area. It's like, do all of your heart rate stuff, your activation stuff, any mobility stuff that you have to do before that. And then when you go into the warmup area, now you're, you're ready to roll, you're ready to start moving an empty barbell move, getting on the pull-up bar, getting on rings, whatever it is, getting on the pull-up bar, getting on rings, whatever it is. But, um, if you're trying to, if you're trying to cram an entire zero to ready for an event warm-up in 20 minutes, like you're doing it wrong. We got to do some stuff beforehand. So if your warm-up area access is limited, we got to get a little bit creative yep, um.
Speaker 2:So practical answer here uh, anywhere from 12 to 15 minutes on machines broken up into three sections, where you could switch machines If you want to, you don't need to.
Speaker 2:But you're starting at a very low heart rate and working up towards like a zone two heart rate and it should take you, um, that 12 to 15 minutes to do so. Uh, get the right blood flow that we're looking for. Then we would go into like activation, mobilize, make sure the movements themselves feel good, I like, before anything else, like sort of a merry-go-round of like a couple of these, a couple of those, and you would be say the movement was weighted. You would go body weight and then halfway up towards the weight you're supposed to use and then fully up. But you're just working through a very low intensity version of making sure all the movements feel okay and then, if it is a extremely like gas tank high intensity workout, we'll do a little primer. Um, but again, you don't need much for that. You could literally go run a 200 or a 300 at 80% capacity and there you go, you've done your primer.
Speaker 2:So a primer that involves the movements is great, but it's not entirely necessary. We just want that first intense heart rate spike to happen in the warm-up area and then, when they corral you for nine hours, your heart rate comes back down. You're good to go and then you go back out there. Casey K, one to one love to hear input on injury setbacks. Uh, I think I might have go for it. Oh, my goodness, what a loaded topic podcast on this.
Speaker 2:Um, I think the the expectations that you have as you're coming back from an injury and you're working through things have to be like your fitness level and what you're working on needs to be put off to sort of one side and then you working specifically on rehabbing an injury and like taking it easy where you need to on the other side.
Speaker 2:So what I mean by that is one of the beautiful things about working at a CrossFit gym is I can go out there and, regardless of whether it's my shoulder, my knee, my back, my elbow, I can put myself into any stimulus that I want If I can get creative enough like that's never. I've never felt like I can't go out there and get myself to to achieve any stimulus. So that's what I make sure is possible. And then I'm doing the accessory work that I need to the stretches that I need, to all of these other things. If I continue to go oh, I felt okay today and throw that thing right back into intensity and like test it under intensity and then get the injury set back and go back to it, that's a recipe for disaster. So I like, literally like my goal is to stay fit on one side and be healthy on the other side, and I try to separate those things and do what is necessary to achieve them both.
Speaker 1:But I really try to make sure that they're ones on one side, ones on the other yeah, I, um, I've, I've gotten, I've gotten to the point where, like, if I get injured, I can generally tell one what the severity is to what like actually might be the problem. And instead of like the daily like like, oh man, my hip, my, my torn, my, the groin pull that I had, I wonder if I can back squat 24 hours later, it's like stop that, you're an idiot. Like what, what you should should, what I like to do is like okay, what are the things that I definitely cannot do right now and just be like okay, like those are off the table in a lot of ways. The unknowns of like, oh, I don't know if I can do this movement, I don't know if I can or can't, like I, I try to kind of immediately be like nope, all of the any squat movement, lunge movement, is currently off the table for me.
Speaker 1:Like sucks, but this is what I. But what that does is like okay. So these are the things I can't do. What that means is like okay, these are the things that I can do. Um, for me, anytime I get hurt, I I'll almost always really heavily lean on zone two. It's like perfect, another, another time a year where I can just hammer a lot of maybe. Maybe I'm doing like three times a week of zone two instead of what I typically do of of one for right now, and that whatever machine that is, and I can watch Game of Thrones at the same time like hard to beat that.
Speaker 1:Okay, if it's a lower body injury, we can prioritize building some upper body strength, pushing, pushing and pulling and again like, if you can, if you have a little bit of wherewithal I don't even know if programming knowledge is the right term, but just a little bit of creativity. We've talked about this a lot Like the stimulus is more important than the movements themselves. Just because you can't back squat or you can't squat because your hips bothering you or whatever, doesn't mean that we can't. You know, hopefully maybe we can go hard on a bike, we can still get a power output type stimulus. We can still use machines to our advantage to get, you know, the various gears of, you know, aerobic and anaerobic gears to make sure our fitness stays high. And then, as long as you're still mixing those, that's, those, the various stimuli, and as many movements as you are actually able to do safely without any sort of future injury, you will be remarkably surprised how quickly like your body will, will get back to what it's, what it's used to.
Speaker 1:Once you, you know, actually recover, it's like once the injury starts feeling better.
Speaker 1:You know, maybe as part of the warmup or the cool down. It's what it's used to. Once you, you know, actually recover, it's like once the injury starts feeling better, you know, maybe as part of the warm-up or the cool down, it's like, oh, my back was bothering me. It's like, okay, well, let's start with like some empty bar rdls maybe, or something like that. Or banded good mornings like that wasn't too bad, great, maybe. Then maybe in a week we do a couple kettlebell swings, see how that goes, and we just slowly reintroduce those movements outside of intensity, keep them out of the metcon, just like allow your body to recover. Your priority should be letting your body recover and then use what you're able to do to achieve the stimulus that we're after and you're. You will be remarkably surprised, like you could be out for months, um, and you'll be surprised at how quickly you get back to where you were at before your injury, if you're smart about it stimulus is king and you better have a damn good answer to put that injury back under intensity.
Speaker 2:Um, all right. Final question some of the names. It's tough to know where they first and last begin, so I'm just gonna to say Noah Avaknin, and I don't know whether that's what this is supposed to say that's pretty good.
Speaker 1:How many times a?
Speaker 2:week should you practice a skill that you want to develop. Hunter, what do you think? We are going to do an entire podcast on this soon, so we don't have to go too far into the weeds, all right?
Speaker 1:It depends on the skill. I'm going to assume this is a gymnastics skill versus, like, a barbell skill, I guess. So for the most part gymnastics, and again depends on whether we're going to continue to do them, if they pop up in a Metcon or we're talking just skill work. Let's just assume that we're going to say these are just going to exist in skill work. It's probably somewhere in the neighborhood of like on the super low end, two times a week, up to like four, I guess I would say. And again depends on the movement. I'm not going to advocate for four days a week of high volume chest to bar pull-ups, for example. That would be an extreme example. We can, however, do strict gymnastics, maybe a week. It again just depends on how you're doing it.
Speaker 1:We talk, we've done, you've worked with people on muscle ups and it's like I can get you doing fucking ring swings eight days a week you know like you're gonna swing on the rings eight days a week, but you know that doesn't mean we're gonna do 100 muscle ups a day for for every day of the week. So, um, yeah, I think I would say in the two to four range. Is is perfectly reasonable. It depends on what the movement is and then just making sure that you're not accumulating so much volume that it's going to detract from other areas of your fitness or get you hurt.
Speaker 2:Even though it's a CrossFitter asking this question, I'm going to take it at face value and I'm going to look at that word practice you can practice a skill almost any skill in a way that will get you better at it.
Speaker 2:True, about about about three days a week, um, and and it's actually not, I'm not gonna hunter already covered the physical side, like if you're super sore, like that's not practice, probably, but also just the frequency should be less, um, but the mental adaptations that take place when you take a break from working on a skill are also very important. You can get really wrapped around the axle. So, like a Monday, wednesday, saturday kind of a situation is really good, for we're doing it enough that we're building muscle memory and we're creating those grooves, and we're not doing it so much so that if I see a jump rope again, I'm gonna light it on fire and never do jump roping again, like that's right. So, um, that would be my answer. And, um, we're sort of working through how to get stronger, how to get you know how to get your engine up. We'll eventually land on skill here at some point in the fall. So we'll dig a little bit deeper into the specifics of this one yeah, oh, I have.
Speaker 1:One other tiny thing is like if it's a, if it's a complex skill, I would break it. You could. You would break it down into its kind of component parts, and that's another easy way where you can actually, you know, if it's a let's say it is a gymnastics movement, like you can get really good at hollow holds, hollow and arch holds and then kip swings and stuff like that, and those things aren't going to contribute to fatigue, they're probably not going to make you super sore. They're things that you can do as part of your warm-up, little things like that to kind of skirt around the system as far as like, hey, don't do this every single day, but you can maybe do parts of this most days to get better at it.
Speaker 2:That's it. We do it Cheer. Thank you for all the questions. A reminder when we do these Q&A episodes, and if you want to get in touch with us, the easiest way to do so is by joining our free Discord community discordgg, forward slash misfit athletics to get signed up. Really appreciate all of the questions. Hopefully we gave you guys some insight into a few topics here. Uh, yeah, see you next week later Bye.