Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
25.1 Will Be... - E.342
Dive into the pulse-pounding excitement of the CrossFit Open in this episode designed to get you fired up! Our hosts reflect on their favorite and least favorite workouts, sharing personal stories that underscore the camaraderie and challenges that each Open brings. You’ll hear about their health journeys, nutritional strategies, and the vital importance of community support in achieving your fitness goals.
We explore the evolution of workouts, predictions for the 2025 Open, and the thrilling unpredictability of the programming. The hosts’ banter and insights promise to ignite your competitive spirit and provide valuable guidance on how to approach Open season.
Join the conversation as we peel back layers on the workouts that have shaped our community, calling upon everything from personal anecdotes to in-depth strategies. Whether you're a seasoned competitor or a novice, there's something here for everyone. Subscribe now to join us on this thrilling journey towards the next CrossFit Open! Don’t forget to share your own stories and strategies with us!
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Good morning Misfits. You are tuning into another episode of the Misfit Podcast. On today's episode we are going full open preview. We're going to talk about some of our favorite and least favorite open workouts. A few open stories make some predictions. Just get people excited to get started on the 2025 open. Before we do that, as always, we get into the live chat. Hunter Seb what's going on? What's?
Speaker 1:up.
Speaker 3:You're live over there, big dog yeah, your life chat is yeah, I'm on the tail end of a pretty gnarly I. I think just based on google, is like a norovirus type thing, basically like a 24-hour stomach bug. But um, yeah, over the course of realistically like a two and a half hour period, I went from I can't wait to go home to there is nothing in my body as I'm throwing up outside the gym, not as a result of exercise.
Speaker 3:So, yeah, first time, and I'll probably maybe ever, actually definitely first time ever I've had to like cancel a class. Luckily there was only two folks getting ready to do some box squats, um, but and then went home, proceeded to complete the emptying process.
Speaker 3:Uh, yep and I'm tracking yeah, just just bad, just a bad time, and I don't, I don't get those too often. I were just we're just talking about it a little bit but yeah, I haven't had, like I haven't had sickness induced vomiting since I got food poisoning in college, which courtesy of the VMI mess hall, which is to be to be honest.
Speaker 2:to be be honest, the fact that only happened one time is a fucking miracle, but, um, oh shit there's this dude on instagram that is like a chemist and he tests water from fast food restaurants bruh you don't want to know.
Speaker 2:Like he went into an arby's and just got water and was like you want to like when you do it in the Petri dish and you like do the culture you want, like I think each dot is like a hundred or a thousand bacteria and he's like five thousand either. Five hundred, five thousand is like pretty high and he was like there are 50 dots on this and it's just like fuck, you could get like crazy sick literally from just getting water from a fast food restaurant.
Speaker 3:It's like fucking bird flus having a fucking after party.
Speaker 1:Yeah, it was terrifying.
Speaker 2:It was like are you interested in this? And I'm like, huh, yes and no, I don't want to know this shit.
Speaker 3:Then again, I don't remember the last time From like the fountain I can't imagine.
Speaker 2:It's like the ice the ice was just a little bit worse than it was supposed to be, but the water was bad. So they don't like clean their water lines. Basically, and it's funny because he has, he puts like legal disclaimers in there. He's like I'm not saying this is arby's, I'm saying it's this arby's, and. And they brought up the protocol that they have for cleaning the machine and everything. And it's like if they don't do this, then it doesn't matter. But I was like God, I don't like this. I don't like this at all.
Speaker 1:I do like this, but I don't. Yes, exactly.
Speaker 2:I don't need to know shit like that. Like I'm good, Seb, what you got.
Speaker 1:I, boys you know, made my trek to Portland, maine, this morning, so just arrived a few minutes ago, just excited. I came to see Hunter, but Hunter didn't want to see me so he stayed home.
Speaker 2:Yeah, he made up this elaborate story Makes sense. Yeah, I remember the hour and a half guy.
Speaker 2:I remember the old days of so I used to. I would work my construction job and then do a shot of espresso and sleep for 30 minutes and then go coach the evening classes at the gym. And I remember those days where you were at the gym for consecutive classes and you knew that you were going to be sick the next day. And it's like building and you can feel it and you're just like can, like it's really hard to pay attention, it's really hard to like coach a good class, so like that's what I was thinking of. This is like a couple of coughs. You're like, oh, no, no, oh, don't do this to me. Yeah, uh, all right, so I have a couple of of updates for our, our, um, long-time listeners. So I think I I talked about being sick on one of the episodes, didn't I?
Speaker 3:I don't fucking remember, to be honest or at least you guys missed an episode a week and a half ago after yep traveling home um your boy weighs 188 pounds as of this morning. Um that's down one pound from the sink yesterday.
Speaker 2:Down one pound, yes, um, so that's a problem. Um, I talked to you guys about how my my cardiovascular markers on my blood test weren't fantastic. So I've made some changes in the way that I eat, and I don't know. I mean, I've been keeping up with calories. I don't know if it's because I've been focusing on keeping like the fiber higher. Um, like like digestion piece there, that kind of thing. Protein is definitely really high. Um, burn more calories digesting protein, and probably digesting fiber, than anything else. Um, so I gotta, I gotta get to work. I gotta get to work a little bit. What I will say, though, is I talked significant shit on one episode about ground turkey.
Speaker 2:Um, I've been working on it a little bit. I've been working on how I cook it, what I do, so, like I will basically like you can get those, yeah, you know those spice packets, um, that have like a thickening agent in it, so be like taco seasoning or fajita seasoning, whatever that kind of thing. Um, so one batch. I did that, and I reduced down a ton of bone chicken, bone broth in it. Um, to like, get a little bit closer to that like demi-glaze kind of like the, like a real reduction, like you would in like a, like a meat sauce or something like that. And then I did it longer with the seasoning packet to kind of thicken it up a little bit.
Speaker 2:That went pretty well with rice. So, um, like I don't know, I'm just literally just eating chicken like nonstop, and when I have time I make tuna steaks. Um, and then the other thing I did was the same thing, basically as like a fake bolognese. So I did ground Turkey, reduce the stock way down, little bit of red sauce in there, and then I put a ton of olive oil and all my stuff to try to help with those cardiovascular numbers. So I'm coming around to it a little bit. Um, still not beef, it just ain't beef.
Speaker 2:I was going to say it sounds like you're limiting, limiting red meat.
Speaker 2:I am basically replacing almost all of the fat in my diet with olive oil, avocado and fat from fish, so whether that's fish oil, like that kind of thing. So the funny thing is is it's like this is one of those things that gets highly politicized, right Like do you eat high fat? Do you eat low fat? It's like fat dangerous, it's saturated fat bad for you, that sort of thing. And I still I'm the kind of person I'm always going to get roughly 30% of my calories from fat.
Speaker 2:Like my testosterone numbers were great and it took me a long time after my last concussion to get my testosterone numbers back up and I do credit a decent amount of that with being like one of the things that happens hormonally to your body when you are on a low fat diet is shit. Being like one of the things that happens hormonally to your body when you are on a low fat diet is shit, really gets out of whack. Um. So I need to find out whether I can still have 80, 90, a hundred grams of fat a day and get those markers back down. Um, so that's where I'm at with that. I'm really interested. Interested to see I'm going to until I can move the needle. Um, I'll probably go quarterly on Bloodwork, so I'll have an update beginning of April, something to that effect, and then that segues very easily into 11 rotations through Project Lollipops. I have finally failed a rep. But did I fail the rep because I lost 19 and three quarters this was three by ten.
Speaker 2:I started at 90, 95 pounds, 100 pounds and 10 weeks later I was at 130, 135, 140 um and I.
Speaker 2:I hit that for yes, for strict press, and then this week I hit 130, 140 and then got eight and a half reps at 145 or 135, 140, 145, um, the. The funny thing is is it's not. It doesn't seem to be as much about when I'm like warming up, that like I couldn't do 145 for 10. It's that 135 and 140 for the first 20 reps. You can feel the difference, obviously, even if you have that rest in there. So I don't know if it happened because I lost the weight and didn't lift for a week and a half, that kind of thing. Obviously there's a mass moves, mass kind of situation. I wanted to write it out longer because it would be cool to just be doing I don't know tens at like 165. But um, that means I get to rewrite the program and I'm not repeating the same three sessions over 11 times so that makes it fun for me.
Speaker 3:Do you think you would? So that makes it fun for me. Do you think you would? It would work if you did it. It did the session in reverse.
Speaker 2:If you were like 145, 140, 135 for someone with your like muscle, with having obviously just having the juice for that first set Cause you could obviously probably do it then yes, but I would only do, I would probably only do drop sets for someone trying to gain muscle or someone in the opposite situation as me, because the thing that I am missing is the ability to do that. So my mind goes to, like, what can't you do? Try to improve that. And I can tell you like I had a couple in the middle one 10, one 15, one 20 that were actually kind of challenging, um, so I made it further than I thought I was going to hit one 70 for six on my fives. So basically now what I'll do is I'll go fours, um, and then I'll go eights on the volume stuff and I'll back up a couple of weeks so that I do have runway again. Like one of the reasons why this works is because I did start at my runway again. Like one of the reasons why this works is because I did start at my my fives were at 110 through 125 and my tens were at 90 through 100 and like I got myself some runway on moving the barbell, moving it with some speed, like that kind of thing, um, and the speed days in there, and honestly I just keep rotating it because it works. There's some west side, like like people that are obsessed with west side barbell that will do like a drop set vibe, so they'll. They'll do like threes and then when they feel like they're slowing down they go to twos. But for me I've just been basically going like 115 to 130, like on sequential weeks, and then I just turn around and start either at the same number or one one session, like that kind of thing, and it just keeps working. So I don't know that I'll change that, but I do get to change my accessories and stuff and some of my rep schemes, which I think is like part of what keeps someone doing well in training is they don't get bored of what they're doing. Sure, yep, all right.
Speaker 2:Uh, before we get into the open preview, we got a few housekeeping items here um. First one if you would like to be read on the misfit leaderboard weekly in our open review podcast and you want to be entered in to win weekly prizes, um, that will include a gear pack with our new logo. Um, in the final week, which will be exciting, um, use the hashtag misfit athlete. A lot of you already have. The leaderboard already populates a decent amount of people. Um, but hashtag misfit athlete do that in your games profile, um, and we'll go through and and sort of you know, do the shout outs like we have in years past and for any you know newer listeners since last year's open or just for this podcast. Those podcasts are going to drop at some point on tuesdays. We'll record on tuesday and then turn it around, um, you know, by the end of the day sort of a thing, but there's no sort of timely like concern because it's after the open workouts actually happen. Um, so we'll kind of break things down and do that on tuesdays.
Speaker 2:Um, want to give a shout out to Misfit Athlete, my remote athlete, mckenna Enslin, full tear of her ATFL in her ankle coming down on a rope.
Speaker 2:Brutal timing, obviously, just literally just this past weekend leading into the open, this past weekend leading into the open, um, I've been talking with her, talking about what we're going to do about it and what we're doing for grip strength and pressing and bench and fucking asshole ryan mckay did beat me in the cube test while sitting down on a box on the ski erg.
Speaker 2:Um, there are ways to move the needle in all situations and I think we all kind of know that deep down, some people that shy away from it, like either need a break or they're like down in the dumps about it and they kind of skip over. But, like, I've personally been injured so many times and it's like if I want to get out there and get after it, I can get out there and get after it. So we'll, we'll figure out what to do for her. But wanted to give her a shout out just because she works so fucking hard and makes the sacrifices and digs into the mental side and does all the things you want a remote athlete to do. Um, so she'll, she'll, she'll bounce back stronger from this, for sure. But um wanted to give that shout out cause, man, that fucking timing is just not the easiest pill to swallow from the athlete perspective, for sure.
Speaker 2:Yeah that sucks. Um. Upcoming programming um, this one will jump out at people. We've made this announcement a decent amount of times. We're going to send some emails out about it. I'm going to record a video on it.
Speaker 2:Um, but semi-finals prep for athletes who are trying to peak for online semifinals starts on Monday, march 10th. Um, so that means that you will start semifinals prep during week three of the open Um. The schedule is a Tuesday, wednesday situation to start, or I guess you could do Monday, tuesday, rest Wednesday and then do Thursday, friday, saturday for your training that you know, your two on one off, three on one off, is is up to you, um. But that Saturday for your training that you know your two on one off, three on one off, is is up to you, um, but that does start then. So if you are a subscriber and you are trying to peak for that, make sure you get in touch with us. Um, and again, there will be more content related to this um. But get in touch with us and we'll give you a discount code, um, to get a hundred percent off the program. The program will be per sale for everybody in our marketplace and it's a seven-week peaking schedule to get you there, but if you are already a subscriber it will be free for you. So make sure if you're trying to peak for that, then you let us know.
Speaker 2:Off-season block number one starts on March 24th. So basically, one week of sanity checking, post Um, and then we jump into the world of, uh, strength, bias, conditioning, bias. Um, got some really cool stuff and I'm excited to do that podcast to talk to you guys about what's what's changed there. But, um, just sort of keep your calendars circled there. And then Hunter um um, when does the next misfit affiliate phase start?
Speaker 3:I believe, it's right around the same time yeah, I think we sunk, sunk, sink up, sunk up the time. Yeah, the last day is march 22nd, so, or the 24th Monday, march 24th, will be the start of that phase and that'll be the last phase of the 2025 kind of training season before we, very much a jack of all trades, master of none type of phase, like we've been leaning into very specific things for a while.
Speaker 2:We're going to get in and get after it in a very GPP kind of sense. And you can get a two week free trial on StreamFit, sugarwad, pushpress, all those places. So make sure you go check out our affiliate programming. All right, hunter, push press, um, all those places. So make sure you go check out our affiliate programming. All right, hunter, trip down memory lane here. Little bit of shit talking, a little bit of predictions, all that kind of stuff. Um, do you have any stories that come to mind relating to the open? When you think about the open, neither competing think about the open, neither competing or coaching. Is there anything that really pops into your head?
Speaker 3:yeah, uh, there's a a lot of coaching ones, but the coaching ones were are like sporadic and spread out quite a bit. Um, so I plucked uh one, that, the one that when I saw that prompt, I was like this is the one that stands out the most. It is about me, which I don't particularly like, but I think it'll be a funny story for people to empathize with.
Speaker 3:So 2014, the year I qualified for regionals, the open was five weeks long. I'd be curious to know how many listeners to this podcast have never experienced a five-week open.
Speaker 2:But lucky you I'm gonna be talking about a seven-week open, so go ahead okay, yeah, fair enough, that's fuck.
Speaker 3:uh, 14 point. And so context, a little bit of context for this my, I had this was going to be like my best opportunity to qualify for regionals. I was getting ready to like literally during the 2014 open. I actually did the first two workouts in Maine, I did the third workout in New York city and then the last two workouts in Virginia, um, kind of at the start of my, my military, my time in the Marine Corps, um, so it was like the really the last. They're really the only good opportunity I was going to have to have had trained for a full year and potentially qualified, because the next year, you know, was going to be predominantly military stuff.
Speaker 3:Um, 14.2 was the overhead squat, chest-to-bar workout. So it was every three minutes you had to do two rounds of 10 chest-to-bar pull-ups, 10 overhead squats. The next three-minute interval was 12 and 12. The next three-minute interval was 14, 14, 16, 16. It was one of those workouts where, if you wanted a good score, it was really important that you got kind of into a certain window. It's like, you know, a workout that cuts you off obviously limits how many reps you're going to get, and opening up three additional minutes to rack up reps was pretty significant. So attempt number one was on our normal Friday. Yeah, there we go.
Speaker 3:Attempt number one was on the normal Friday and I did not. Basically it was obvious that I needed to get into the round of 18 and 18. So I had to do 10-10, 12-12, 14-14. And the first attempt I failed somewhere very close to completing two rounds of 16 and 16. Retest Monday morning Didn't do it. Retest Monday afternoon and the first retest Monday morning was like very similar score. So I don't know if we can, maybe, seb, you can do quick calculator math on what the total rep scheme there is, specifically of the old chest to bar pull ups.
Speaker 3:But attempt number low official attempt number two Monday morning similar score minutes into the workout, because I was angry through the grip Did the full meltdown.
Speaker 2:Fuck yeah, dude Sad yeah.
Speaker 1:Hell yeah, even I had one of those about an hour later.
Speaker 3:And this is now. So it's Monday after Monday afternoon, east Coast time, deadline is 8 pm, it is now like 5 or 6 pm and I'm like I like I got to do this. If you want to qualify like, you have to get the reps in this workout, otherwise you're going to be digging yourself out of a hole for the for the next three workouts. And third attempt on Monday I broke into the round of 18 and I finished 18 overhead squats, 18 pull ups, 18 more-ups, 18 more overhead squats and then two chest-to-bar pull-ups, which is obviously like 56 more reps than I would have gotten otherwise, which was good enough for 23rd in the region. But yeah, that's always a fun story. The carnage, the grip, carn. Fun story the the carnage, the grip carnage, the hand carnage was was real. Um, and good fucking lord, I could not imagine what making that many attempts at that volume of a workout would do to me today. Is that right? Yeah, that looks about right.
Speaker 2:120 I knew it was over 100, so yeah, I knew it was over 100.
Speaker 3:So it was over 100. On Monday morning at least 100. It was close to 100 chest-to-bar pull-ups on Monday morning, a few more pull-ups Monday afternoon and then 124 pull-ups Monday evening. Yeah, and to be honest, how I did not contract rdo is actually beyond me, but age yeah for sure. Yeah, yeah, 2024 is a good time to be stupid with your body.
Speaker 2:I think you should also, like crossfit did something for you that year. That, like, is an example of them being cool, which I can. I have enough fingers to talk about how many times I've seen that happen. Um, just in terms of letting you like switch regions and stuff, I I'm sure it had something to do with with the military. Um, yeah, I thought that was pretty great.
Speaker 3:Yeah, yeah, they been just alluding to like. I started the open in the Northeast, I finished the open in the northeast. I finished the open in the mid-atlantic, which I don't actually know if I I don't. I think I did the math once. I don't think that I would have qualified in the northeast. The northeast was always the most stacked region.
Speaker 2:Yeah northeast was crazy only by like europe, like an entire continent compared to in all, 13 colonies over here, but um yeah different time, for sure, but uh, that was, that's, that's my, that's my story seb gets to hear this for the first time, long-time listeners get to hear most of these stories for the 400th time. Um, but the I just like it's. It's like the story is a seminal moment in my career from like a thousand different angles. So crossfit partners with reebok 2011. They start the open um, they create the whatever gamescrossfitcom I can't remember exactly if that was the link or not and the idea was there's going to be six weeks, um, and that was going to feed people to the regional system. Um, they actually had the, the regionals at um for us, us at Reebok HQ.
Speaker 2:Back then, um, and the first workout that was programmed was um, amrap, 10 minutes, 30 double unders, 15 power snatch at 75 pounds and, um, the uh, crossfit MF was in my garage. I opened an affiliate in my home. People were pooping in my bathroom using all my toilet paper. It was. It was weird, um, but I was in my garage from my bedroom, my living room, my kitchen, my dining room, and just go work out whenever I wanted and had basically anything that I would need. Um, and back then you could do the like same thing. You could video your workout if you didn't have a judge that was there for you. Um, so that workout comes out and kills me, like, absolutely murders me, like basically went from like I know everything about being an athlete and coaching to programming, to within one workout, I know absolutely nothing. I'm a fucking idiot, um, and it's just. You know, obviously now on paper, athlete iq, coach, iq, you can see how something like that wouldn't be that fun. Bouncing back and forth like that's like Randy plus 300 double-unders or more than Randy Double Randy plus 300 double-unders, yay, that sounds super fun. Um, the website crashed for score submissions in week one and they extended the window two weeks. So 11.1, 11.2 didn't drop until two weeks after.
Speaker 2:I just did, I did the workout every day. I did the workout multiple times a day. You try the e-moms, you try the all of the stupid shit that pops into your head, um, like the dumb ideas that you should have a coach to talk you out of. Um, and dude it. Just, it ruined me. It fucking ruined me. Like I thought I had it all figured out. I was ready for a fucking pistol backflip, muscle up 500 pound deadlift, and then it was like but are you fit? I was like, no, I thought I was, but clearly I am not fit um. So my mind went two places. It went there because that was just such a moment for me and figuring out like a lot about coaching and programming and then whether I was actually an athlete or not, we'll get to um. We'll get to what happened a year later that solidified the decision, um, to not be an athlete anymore. And then the other spot is just do you remember how crazy the open was when it was?
Speaker 3:a feeder system.
Speaker 2:People were 40, 50, 60 people going to your regional yeah, like oh my dude, the stress was stressful. You could cut that shit with a knife month and a half during the crossfit open.
Speaker 2:It was like goodness, dude, right yeah yeah, it was crazy and it's like I can think of so many different examples. You know, the first time someone like like Caroline just goes out there and lays waist to a workout and is like truly on like top of the world scale. Austin's redoing a workout and there's like a perfect photo of him projectile vomiting this like greenish, brown substance. It looks like it's from a movie where they do the thing where they like it's in their sleeve, like it's bad the ex.
Speaker 2:they do the thing where they, like it's in their sleeve, like it's bad the exorcist yeah, yeah, I'm gonna, I'm gonna post that photo if I can find it, and I know that I can find it. Um, so just thinking back to those examples, the like you know you're, you're lifting prs, you're like like the moments when an athlete somehow can do 99.9 of the workout and then their body fails and they can't do a thruster or a double, like just all these different oh my God, it's crazy. So like.
Speaker 2:There's part of me that I don't think recreating things like that is even possible, because we've tried it in our own ways at Misfit Athletics to recreate the past. And it's like the world changes, the way that people communicate changes, media changes, like so much of this stuff is so much different. It's not really grassroots like it used to be, um, but yeah, that's that's definitely where my mind goes. Um on the coaching side. It was just so fucking intense, so crazy, and it honestly even took athletes a year or two once the open didn't matter as much anymore to chill the fuck out.
Speaker 2:I was like yeah, I tore everything in my shoulders and my knees and my back and my hips. I'm out. It's like, hey, as long as you do this workout, you will advance. So how about you fucking take it easy, like, how about we calm down a little bit? All right, now we are going to go through. Some quicker hitters could have some more stories built in this favorite open workout of yours from the athlete point of view uh, yeah, so it was more after the fact.
Speaker 3:I think I did. I did pretty well in the workout the first time this is based just on performance, but ability to do the workout well was the the 55s, uh, 55 deadlift, 55 wall ball, row, handstand, push-up one of the first. Let's see, when was the first? 2016, yeah no well, 15, 15. 2015 was the first time they introduced the handstand push-up.
Speaker 3:Oh, I gotcha yeah, following year following year was they? They mixed them in again. It was smaller kind of dose. In that first year I was 15.4 um, which also happens to be my least favorite open workout, um. But uh, the following year, with the deadlift dead deadlift, row, wall ball, handstand, pushup Again no particular reason, other than I think it's a. I think it's a pretty good test.
Speaker 3:Anytime those chippers, like chippers, can be hit or miss for a lot of people. I think this was programmed pretty well, like the movements were complementary to each other, you know, hinge, squat, similar, similar movement patterns, kind of like that muscle overloady feel for pretty much everybody, unless you were on the, you know, super, super high end of that. But, um, being able to get through a full round and then hammering out some deadlifts was essentially the like kind of icing on the cake, um. So that was my favorite as an athlete, again, just because that kind of slotted right into the wheelhouse. And I've done that a few times since then and pretty much improved every single time, including when we had I don't know if you remember, I don't you'd remember who we had up here. Cody was one of them, I think it might have been. Dex was up here. We had a whole bunch and actually travis, I think, was up here too.
Speaker 1:Um, that was at the gym I don't think so.
Speaker 3:I think it was at this. I think it was at the current gym. It wasn't that long ago, but we redid it. Sherb was in there. That would be like 2018 or 19 probably.
Speaker 2:I think it was a camp, it was a, it was in there. That would be like 2018 or 19 probably.
Speaker 3:I think it was a camp, it was a. It was a camp and we redid it I think mid like mid day someday, or something like that.
Speaker 2:If, if that workout was was programmed. Cody and Sherb were there. That was there Like yeah sure.
Speaker 2:Claim to fame was that he could be in the vicinity of Cody and all Cody needed, and stuff like that, was to be there at the same time and just be like, hey, where's he at. And it's like I'll try a little bit harder and get to this. Yeah, that's a good, that's a good workout. There's. There's, uh, I like one where there's the possibility of a larger score gap. Um, just to to show off work capacity strategy, there's enough movements mixed in there that like, yeah, it was 55 deadlifts, but like 55 deadlifts doesn't mean you're going to be good at 55 wall balls. Um, that sort of thing. A lot of people that like to to bigger athletes, that like the first three, don't like the fourth movement, uh, that sort of thing.
Speaker 3:So I also remember, I definitely like that one yeah, I remember, and now, the more that I think about it, I remember where I did it too and it was.
Speaker 3:I was like I think it was, it was a little bit before we started doing it more well, I hadn't even moved back to maine yet, but I had in my head. I was like it was like 55 handstand push-ups, like I was doing kind of the math on it and I was like there's no way I shouldn't be able to get a full round of this, like the numbers just don't make sense to like finish on the wall with that many, with that, with that much time, with a 13 minute AMRAP. And I was just like, if I do five handstand pushups every 15 seconds, whatever it was I, I I did the math, I did the math on it and it worked out perfectly and that was like a good moment for me, as probably less of an athlete at that point and more of a coach, to be like, uh, it turns out like you don't need to hop up onto the wall, do 25 handstand pushups and then stand around and stare at the wall for four and a half minutes and then proceed to do three at a time.
Speaker 2:And then presented us with a lot of stuff like that in the open in the past. Yeah, because whenever there was a chunk of movements, it was obvious you had to break it up.
Speaker 3:You weren't going to be able to do that Wanting muscle ups at the end of the workouts? Exactly.
Speaker 2:Yeah, break it up, you are gonna be able to do. Yeah, wanting muscle ups at the end of the workouts, like, exactly, yeah, like you got chipping away because you have to. Yeah, yeah, yeah, there's a lot of there's a lot to be said about. We've we've had this conversation a bunch over the years. Um, and honestly, a lot of it comes from every once in a while there's a high level coach that's like maybe not in, that's just doesn't appear to be in very good shape, and it's like do you want to learn from this person? And of course, it's possible if they're a high level coach and they have success.
Speaker 2:But, like, a lot of the stuff you learn as a coach comes from training. Like you have those moments yourself because so much of coaching and programming and thinking about stuff within our space is theoretical. So like having something that's where you're thinking outside the box and it's like, okay, that doesn't sound great. And then you try it and you're like, shit, that is the play. It's a rare instance when that's the right play for an upper body, like endurance kind of a situation, but at that point in that workout it does make a lot of sense. Yeah, all right. So I have?
Speaker 2:I got two, um I would. I would say that the definite winner is 13.3, which I don't remember when they redid it um 150 wall balls, um how many double unders, shit.
Speaker 3:50 150, 150 300 double unders and 30 muscle ups, 150, 330.
Speaker 2:Yeah, that workout was interesting for me I had. We were getting ready to start and we were warming up and there was a like drop in walked through the door. Someone that wanted to talk about the gym and the people that were doing it and judging and running the clock were pissed at me for not going. So they'd literally while I was standing there, like oh, 90 150 90 and 30.
Speaker 1:I know it wasn't 300, but I also didn't know it was 150 yeah, yeah.
Speaker 2:You should have known if I fucking liked it. It wasn't 300 hunter that yeah, that's real gas there, um.
Speaker 2:So they just started the clock, they said 10 seconds and I've never felt better for the first like five minutes of a competitive workout, because I I didn't have the jitters, I wasn't thinking about it at all and I was just like, damn, I wonder if I could reverse engineer this. And it was just one of those workouts where there's a little bit muscle endurancey and by the time people got to the muscle ups they couldn't really do it, um, and I had the, still had the reverse fitness going on, um, and found stuff like that to be the easiest part. So, um, that's one where I could slot in like top, like 700 in the world, somewhere in that range, I think, um, which to me is like that, that was my pinnacle, like we always talk about, like looking at the person's journey and seeing like hey, like we did it with LaSala, we've done it with a bunch of other people. I will pull up example athletes to show people like they just kept getting a little bit better. And then all of a sudden they were at the CrossFit games.
Speaker 2:I say all of a sudden, 12 years later or whatever. Um, and my, my profile is the opposite. My profile is like thousandth, four thousandth dead um. So that one and then the only other one that I was top like seven, eight hundred, was the squat clean and jerk at 165, the five minute amrap um. That one was one where I it was just the right mix of things, I think, but I don't remember like loving doing it, like it wasn't like a super fun workout to do. It kind of felt like it was over before it started, one of those things this wall ball.
Speaker 3:That, sorry, finished this is no good personal. The wall ball workout 13-3. I remember doing it, doing it at like a local gym and I think it the Virginia area. Did the wall balls, did the double unders, did my first set of muscle ups, which is probably like fucking four or five, realizing like, holy shit, my shoulders don't work after 150 wall balls and I came down off the rings and I completely bambied. I was like, oh, your legs don't work either.
Speaker 3:From like as soon as I landed, my quads cramped from the impact they just yeah, I just like absorbed and just like tipped over like a fucking deer. I think I already did the wall balls, like what the what is this?
Speaker 2:All right Favorite open workout from a programming point of view.
Speaker 3:You want to see this one up? You want to go first? Yeah, 11.1.
Speaker 2:Amrap 10 minutes, 30, double, double unders, 15, power snatch, 75 pounds um, everything from how to write a nasty, thoughtful workout that like has accessibility related to, which is super important for affiliate programming. It's important for, like, again, if you have an athlete that's been training you know vested runs and deficit, handstand pushups and heavy DT and things of that nature Um, and then they can't go tackle these really simple things like this, like their training is basically in reverse. So the idea of programming more workouts that are like this but also, how do you get an athlete better at a workout like this, like, can we write a 20 minute AMRAP, um, that's lighter on the power snatch and maybe has a third movement or something like that in it? Can we get into some of the aerobic running, um, you know, like at that time, probably reading the Maffetone method and getting into certain things like that. So, um, it was just for me, like it's the midwit meme, talk about it all the time on this podcast.
Speaker 2:Uh, the Cro-Magnum man, like, like Neanderthal, is on the left. He says AMRAP, 10 minutes, 30 double unders, 15, power snatch, 75 pounds. The hooded man on the right that's the genius says amrap, 10 minutes, 30, double unders 15 power snatch 75 pounds, and then the midwit has the 29 minute amrap of 46 movements and there's eight miles of running in it and um, bleeding from your calluses is one of the like parts of it that has to be in it. Um, so like arriving back at the beginning. That's what that was for me. The previous years did so many dot-com workouts that were just like that. They got me in shape that I didn't think I could be in as a human being so much healthier. And then competition comes into my mind and we need to overcomplicate this shit. And then your journey begins with the yeah, go back to the beginning, go back to the start?
Speaker 3:Yeah, for for basically identical reasons, my favorite from a programming perspective was 14.5 and 16.5, 21 so good. In 12963 thruster bar face burpee like copy paste your explanation there like super you like pull-ups?
Speaker 2:you like chest to bar pull-ups?
Speaker 3:I don't care I bet you do fitness I think that was the. I think that was also the first four time workout, so that was a. I remember. I remember Castro's the announcement. It was pretty fun.
Speaker 2:It was like some kind of drama in there.
Speaker 3:He's wearing a suit and I'll never forget he's wearing a suit, he's got his G-Shock watch and he's just like the clock save you. It will not. You will complete 168 reps or you will quit. Like 14.5 is for time, and everybody in this the arena like I remember people us having arguments about that just like it's always going to be an amrap, we're never going to see pistols, you're never going to see these movements, and I in my head, I was like this. I was like why wouldn't you do a for time workout? Like why, like, is it just a logistical thing on the CrossFit leaderboard, like physically, like technologically ranking scores? There it is.
Speaker 1:I told you.
Speaker 3:Told you. I think it's like a yellow G-Shock too. I wish you could. You might be able to find the YouTube video, seb. Oh, this is even better. It's just a full trolling, I like real astro's outfits um yeah, keep that watch history off, sure, so you don't need to see that shit. Um, but yeah, just like four time in that, nothing to hide gnarly.
Speaker 1:Yeah, I'm sure youtube.
Speaker 3:Anyway, keep in that like gnarly 10 to 20 minute. You know 10 I, you know, hope for for the best. Like 9 to 11 minute time domain I think I was like in the 12s, uh, for everybody else it's like a reasonable amount.
Speaker 3:It's definitely probably more on the thruster, like that was kind of a hefty dose of thrusters, um, unless you had gotten super deep into a ladder in previous years, but it was just the right volume, it was the right time domain, it was the right level of simplicity and classic CrossFit. I think it was just a great test for everybody, regardless of whether it took you 10 minutes or 25 minutes to grind through.
Speaker 2:Indeed Least favorite open workout from an athlete point of view.
Speaker 3:Well, 19.5, 33, 27, 21, 15, 9 thruster chest-to-bar. I don't think it was traumatizing because of the chest to bar volume, but it was just. It's just so many, so many fucking reps. It was just like it was too much, it was too. I didn't like it, I did not want to do that many chest to bar pull-ups and and that's basically it it was yeah it's just like my shoulders don't want to hang with this, with doing these fucking butterfly dolphin throws. It was just. It was too much for me, yep.
Speaker 3:Yeah, and it was also like that was that's a fuck. That's like, thank God, there was a time cap, I forgot there was a time cap. But like for your affiliate athlete, it's like 33 thrusters and chest to bar pull-ups to kick that bitch off. Like jesus christ, like, come on, now we can, yeah, we can make this hurt. We can make this hurt better. Um, yeah, but that was just.
Speaker 2:That was too much for me that was past my time, so so much of me, like the lens I was viewing that through was the best athletes in the world just crushing it and me going, whoa, this sport is crazy.
Speaker 3:Yeah, that was the. That was Fraser Tia doing, doing sets of five, six, seven, chest to bar pull-ups and Unbroken or die.
Speaker 2:That's what you must do. Must be unbroken at all times, all times.
Speaker 3:Uh, my answer is the end of my crossfit career, which is 12.1 which is also 11.1 no, thank god point one I knew, I knew that was gonna be the answer amrap seven minutes.
Speaker 2:uh, burpees to a six inch target. Um, another story I've told too many times on this podcast. I'll keep it brief. We were trying to figure out the best way to have the six inch target be something that was an afterthought, so not like a singular object that you jump up in touch, that you have to aim for. So we found the lowest ceiling that we could find, which was in a room that was probably 300 square feet roughly 300 square feet roughly and we stacked um horse stall mats to make it exactly the size that you needed to be six inches away. So you just went down, jumped up, touched the ceiling, um, we put 30 people at a minimum, maybe more that room, including the people doing the workout and judging the workout. It was the one of the dumbest, like the idea of not understanding what happens to the air when you breathe it all up and then exhale Um, it got real bad in there. Um. So basically, I learned everything I needed to know in 2011. Okay, I'm once again the Neanderthal. I'm the guy in the middle. Good thing, I got my fucking glasses on. Now I'm the guy in the middle. I'm the midwit. I'm the guy. I figured it out.
Speaker 2:2011 was programmed this way. We're good to go. It was all CrossFit, there was no monostructural conditioning. We're going to go. It was all CrossFit, there was no monostructural conditioning. We're going to be fine. The only things that we test within monostructural conditioning are super short and intense, that kind of deal, and then it's seven minutes of burpees.
Speaker 2:And there wasn't going to be a point in my career where I was going to do really well at that workout, like that was never going to happen. That was always going to be damage control. But 6 000th place, um, is not really what you're going for when you're like I almost qualified for regionals last year and I'm going this year, like that was the fucking. That was the beginning of the end right there. That was bad and I definitely retested it. I think I might have done it three times. I definitely did it at least twice and I got better outside of that. But like was so downtrodden, was so damaged from that, that, it was just like, oh my god, um, so yeah, uh, that one was as cut and dry for me as it gets speaking.
Speaker 3:Speaking of that, I'm I the. I took 6 000 place in 12.1. Is how how many meltdown, how many athlete I am? I figured it out. I am qualifying 12.1 drops. I took fucking 3 000 points and I am now, in time, mathematically eliminated from regional contention how many that year was.
Speaker 2:Meltdown that year was crazy because because there was like a threshold in a lot of the regions where it was like these people, they're going to qualify Any workout you want, they're going to qualify Lifting, monostructural, couplet, triplet short, medium, long. And then the rest of them all had a dud. So the points just like doubled and tripled immediately because it was like, oh, this guy fucking can't do burpees, this guy can't lift a barbell, this person can't do muscle-ups, like that sort of thing. So there was like the chunk of people where it didn't even matter at all and then it was like is your damage control workout like, can you game it enough to stay in the top thousand or whatever, like that kind of thing top thousand, top two thousand. Yeah, um, all right, I will. I'll lead off here. Least favorite open workout from a programming point of view can. Do you remember what mine is? Hunter? Do you know what it is? Because I've complained a lot about it she's complained a lot about it.
Speaker 3:You've complained a lot about it.
Speaker 2:I also will say it's a time warp, because I thought it was just a couple years ago and it was actually more than that. Like I couldn't believe that it was.
Speaker 1:No, I don't. 21. Was it?
Speaker 3:the overhead walking lunge thing.
Speaker 2:No, no, it's 21.3.
Speaker 3:Was it the overhead walking lunge thing? No, no, it's 21.3.
Speaker 2:So 15 front squats, 30 toes to bar, 15 thrusters rest a minute.
Speaker 3:Yeah, okay, that was close for me too.
Speaker 2:So the end of this workout was 15 front squats, 30 bar muscle ups and 15 thrusters. So you rested a minute, did an easy, unbroken set of front squats, took six and a half hours watching people do bar muscle ups and then an easy set of thrusters. It was a really, really weird workout. Um, and I think I feel like they knew it because of the way that it got reprogrammed no rest, ascending weights. Like I know, it wasn't the exact same workout, but it was similar.
Speaker 3:Double unders no rest, ascending weight, like. I know it wasn't the exact same workout, but it was similar with double unders. Yeah, like that felt like an homage to like we can do this right.
Speaker 2:Um this ended with the complex. Or was this a one rep max thruster um 21.4 yeah, what deadlift hang clean yeah, if you go to, if you scroll up seven, click on four. Is this complex here?
Speaker 2:yeah, so one deadlift, one clean one hang clean, one jerk. Um, I just open. Workouts are like so good for the reason that they're so good, they're so notorious, for like it's the one time when someone has the wrong strategy but somehow holds on anyways. And you're like I want a cardiogram of what just happened to this fucking human being Like or you do it right and it's almost even worse in a way, because you're just thresholding for the last 30% of it and you're dancing that line. And this one was just like a lot of people, unless you were like a genie on the bar, muscle ups just like. Drop the bar. We're like, okay, I guess it's over, like that kind of thing. So that one was just like what is this? I don't understand what this is supposed to be.
Speaker 1:I remember seeing that I'm guessing the tester was absurdly fit, that's the only thing I can think of, and even then what were the muscle upsets Like?
Speaker 2:I watched some really fit people do it and they were like yeah, no, this is what you think it is.
Speaker 3:Yeah, I remember looking at it and being like is there a trick here? Is this like that sneaky front squat makes thruster like impossibly difficult or like super metabolically demanding like impossibly difficult or like super metabolically demanding? It was the first time I was like no, like this workout was as kind of benign as it looked. Not, it wasn't easy, but it was like sure that's right.
Speaker 3:Just about bar muscle up, workout and and it kind of set like even your affiliates up for like all right, you got to open up with 30 toes to bar. That's hard for a lot of people.
Speaker 2:30 chest to bar that's impossible for a lot of people yeah, just like square peg, round hole, trying to fix it, because if I was going to fix it for a competitor I would descend on the reps. I would jump up on the toes to bar, jump up on the chest to bar you know what I mean. Like try to make it two or three sets on the bar. Muscle ups probably be 115 pounds, like so yeah it just it wouldn't have worked as an open workout. Maybe that's part of it too. Yeah, trying to trying to force the idea of the skill increasing.
Speaker 3:That's the thing, um, all right, yeah, my, my least favorite 15.4, which is the first time they introduced the handstand push-up. Eight minute amrap. It was a weird rep scheme where it was like three, six, nine, twelve, etc. Handstand push-up and then the pat the clean was like three, three, three, six, six, six, nine, nine, nine at 185, 125, 130, whatever the, whatever the equivalent weight was. Yeah, um, it was just a fucking weird workout. I I was like a yeah, I just didn't.
Speaker 3:I just didn't think that that was like the a great way to introduce handstand push-ups. It's like a short like immediately becomes a muscle overload type test for like pretty much everybody. If you're a monster at handstand push-ups which, like for people who were in the competitive space at the time, like that, that is like prudent, like you could rifle through a lot of those handstand push I don't know, I just didn't. I personally just didn't like the workout. I'm also not a big like power clean guy. Um, this was like a power clean workout for me at the time. It was like the handstand pushups weren't exceptionally hard, but I just, I just thought it was a weird rep scheme combination. I feel like they, I feel like they could have done better with the first introduction of that movement in in the open. Um, so yeah, I just yeah, it was just like eh yeah, not great.
Speaker 2:All right, Right, an open workout. What you got for us?
Speaker 3:every three minutes for three rounds. So nine minute clock 21 slash 18, calorie row 15 bar facing burpees, max thrusters 95, 65 in the remaining time. So a new, new three minute windows just start every three minutes. So there's no rest.
Speaker 2:Again 21 per round put in here.
Speaker 3:Oh God, so that'd be more than that. The fittest fittest are gonna have a minute and a half to do thrusters on that bad boy, I meant you oh, yeah, yeah, 10, 10 maybe.
Speaker 3:Yeah, just, uh, I think, just in keeping with my favorite programmed workout. Uh, it's just that I think that the best, the most the gnarliest workouts in the open are right in that, like nine to nine to 15 minute time domain, simple movements, manageable, doable rep scheme um, the fittest can can absolutely annihilate it. The less fit still get their fitness with movements that don't have the high skill component, which I think is important for most open workouts as a place for forcing the fittest to to just show off their skills and stuff. But I think just wait the way that the sports evolved, you like, there's a time and place to test those skills at a higher level and, given that you know crossfit is a gpp program, like you got to demonstrate the fitness before you get to a place where you're going to get to show off your, your fancy skills. So very simple, but not fun, not fun.
Speaker 2:Not fun if you try hard all right we got amrap 12 minutes, 12 thrusters, 95, 65, 12 toes to bar. I wanted a. What is that feeling I wanted?
Speaker 3:medium time domain.
Speaker 2:I wanted skill, I wanted muscle endurance, I wanted gas and I wanted to know is there a not cardio, but like, how close does the best of the best get to cardio on this? You know what I mean.
Speaker 3:Because, like I think, the best athletes in the world could they go on broken thrusters and then like eight and four on the toaster bar the whole time. I yeah my head instead of that, but it would result in the same thing. Was like ken who, who emoms that right?
Speaker 2:yeah, um it's someone today and like and like it's, you know right, we get into beyond, maybe 75 toes to bar. I think we would run into some issues with a like intermediate affiliate athlete, but at that point they're probably nine or ten minutes into the workout and then every time they go back to the thrusters it's like shit, I get it. I can probably do 12 of these things, um, that sort of deal. So, yeah, I I really like I went back through and it's funny as I did this because I was trying to to do the predictions for week one um, medium time domain. Super often that it's a um, that it's a couplet like triplet, and if it is a triplet there's usually something kind of nasty in there. I just love that.
Speaker 2:That's that no man's land of like, not a merry-go-round, not a gas pedal workout, like, how do we figure this thing out? Um, and you know part of our content that you guys will see tomorrow and throughout the open is you're probably getting in your own way in your like with your score. Like you, a lot of people have a plan and then just don't stick to it, which is frustrating from a coaching perspective, and then you'll be pissed afterwards. Um, and other people either don't have a plan or they have a really bad one. Um, and like the expression of fitness this time of year, there's usually quite a bit of strategy to it, like and and. It might be simple. It might be a simple strategy, but like unbroken or die in a workout like this would be a fucking problem.
Speaker 3:Yeah, I was going to say that workout is one that I want to pull out my lawn chair and grab a bag of popcorn and watch somebody who has the wrong strategy or just a little too much adrenaline. Just fit enough. With just a little too much adrenaline, I'm going to be like this is going to be fun for three minutes.
Speaker 2:Yeah, yeah, four rounds, that it's fourth or tenth, yeah, but then you still got two thirds of the workout left and you can't
Speaker 3:move. Four rounds finished with a six round score.
Speaker 2:Yeah, yeah, all right, yeah, those are good.
Speaker 3:Now, I was going to say those are, those are those tests that are like that, provide that question of like how am I supposed to do it? Like it's the head scratcher, because it's like this is simple. Why is it simple, right? Hmm, yep, okay, yeah, think about this for a second, right.
Speaker 2:Yeah, all right, we are now going to predict what 25.1 will be. Um I have in will be. Um I have in in light of the workout that I just wrote um for just a workout that I would want to see amrap 15 minutes, 20 dumbbell snatch, 50, 35 pounds, 20 calorie row well, that's your prediction for week one, correct?
Speaker 3:but say it again, sorry, I was thinking, I was thinking a retest and I was like that's not been 2010 20 dumbbell 20 dumbbell snatch 20 calorie row yeah for 15 minutes I liked the idea do you think the dumbbell snatch would ever get hard?
Speaker 2:Or are you just on the rower for long enough that they don't matter?
Speaker 3:I think it'd get hard just because of the.
Speaker 2:it's the same movement patterns for 15 minutes, so I wanted something I like I really I loved the the wall ball row, but it felt like very cardio-y and I would have liked to seen that workout be a touch longer. Um, which is, I think, crazy to say for some people. But like I wanted something with a little bit more gas to it. But like part of what I'm doing is checking the movements they keep doing and like the style of like thing that they do, um, so I just figure um again four or five rounds in, like it's going to be hard to keep your rope pace up with those dumbbell snatches.
Speaker 3:One, two rounds in. Going to be hard to keep that rope fit.
Speaker 1:Yeah, yeah, fuck.
Speaker 3:All right. Well, my prediction also answers your last question, which what is the retest? I think week one is the retest and it's 20.1, 10 rounds for time, eight ground to overhead, 10 bar facing burpees. This is the one where it was like power snatch or clean and jerk, does it matter. What's your bar facing burpee pace like? I think it's just the simple, simple couplet that kicks off the open, and it's also what were, what were times?
Speaker 2:on that I'm trying to remember. I feel like some people want to say froning was like.
Speaker 3:I think he did it that year. He was the open announcement.
Speaker 2:He was like seven and a half yeah, I was gonna say that like, but I feel, I feel like I remember like nine or nine ish minutes being a pretty good score.
Speaker 3:I actually did. I remember doing this workout and people being blown away. I think I was like eight and a half minutes I did very well in this workout.
Speaker 2:I mean, this is a fitness robot workout for sure, yeah, it was.
Speaker 3:Well, that's because I could just do those burpees like that. But yeah, I think it was like in the nine, nine to sub sub 10, you were doing pretty good. I think Froning was in like the seven and a half mark Open later. Yeah, eight 30 from Valner. Eight, eight, eight, oh five was the top score in that one.
Speaker 2:I thought you were going to say U. I was like, bro, get it. I know that your claim to fame is you almost beat Vellner in the shuttle run burpee pull-up workout, but oh no, I was 1030.
Speaker 3:10.5.
Speaker 2:I remember sub-10 was cooking on that work.
Speaker 3:Okay yeah, definitely not 571st. Worldwide. Fight me.
Speaker 2:It's better than my best ever, even when no one the same same page is Bronislaw guy.
Speaker 1:Dude that's it.
Speaker 2:If that was four or five years ago, he just started jogging like last year.
Speaker 1:Yeah, strangely enough.
Speaker 3:Not a lot of recognizable names on this page of the leaderboard, except for your boy.
Speaker 2:That workout. One to 10 to one deadlift bar facing burpee, that workout, oh, that was very close to my.
Speaker 3:I think that was my eight and a half minute score yeah, you were.
Speaker 2:That was. That was one of your best ones you ever did. That was a good one. Yeah, that workout just it's kind of I don't know something about it. It's crazy to see athletes of the caliber that I saw really fall apart in that workout. Just the idea of the bracing, the bracing and the hip closing like really ended up being a huge factor.
Speaker 2:Like this is like tight hips, like people who have back issues, think about like, oh yeah, tighten my hips up as much as possible. And then it asked me to gather and get a good position. And you know what I'm going to do for round one, two, three, four, five, six, seven and eight. I'm going to grip and rip and that's going to make this way worse. So then basically the middle of my body, like my hip flexors, my glutes, my QLs are torched and I'm like not even halfway through the workout. So like I remember just thinking about that and really trying to drive home, get people to like move with intention early, and I just think the the rep speed is so fast and so smooth at the beginning that it was hard for people to do that, to get into those positions I I remember I'm pretty sure I broke up quite a few of those deadlift sets when people it was like it was one of those ones where it's like single digit, single digit reps, Like why would I not go unbroken?
Speaker 3:It's like well, I'll, I'll give you an idea of why you wouldn't do that, so fucking hundred burpees that you need to be sure by a lot, and I think he either went unbroken or tried to. That was the year Sherb redid the workout and turned six different colors of blue Remember.
Speaker 2:Yeah, they actually. I did that to him seven or eight times, but that was one of the best ones.
Speaker 3:That was a good one. Yeah, I tied Dan Bailey One second behind Roman Krennikov. I'm just saying.
Speaker 2:Let the people know this is 2022. You didn't hire. Dan Bailey in 2016.
Speaker 3:Easy guy Come on.
Speaker 2:What? What was your score on 11.1? Oh, you didn't do.
Speaker 3:You didn't do 11.1, or you've probably done it before, but I I think I did 11.1 when it was 12.6 and it was not I actually remember doing it also I know, I remember doing it at mf and I I actually had a similar meltdown. Your, your cerebral meltdown was the equivalent to my physical meltdown during that workout. I was like this fucking 15 pound, 75 pound stupid barbell was like it tricked you Granted by like one rep. Max is probably like 145 at that point, so it's probably like 50%, but yeah.
Speaker 3:I was not I was not a good time.
Speaker 2:Based on that, I will give one more. I will give one more quick story. Give one more, I will give one more quick story. So my my dad didn't really know a ton about crossfit but would like watch me compete and was just basically like, hey, why aren't you like going as fast as the other? Like what is happening to you? Are you just standing there? And he came to the gym the year that they turned the all snatching workout into the snatching and burpees yeah, do you remember that that was almost?
Speaker 3:maybe? Yeah, that was almost. Yep, I think it was 17.1.
Speaker 2:So, as always, no everyone crushes me to the 165 pound bar, and then we get to the 165 and I start muscle snatching it and we get done. He's like huh, I finally believe you, so you really just can't breathe. Huh, like that's really what it is say, because no one else can lift that bar dropping gems left and right.
Speaker 2:What a fucking beauty and he would like. He would be like, yeah, my chiropractor's son takes arginine. I know you have asthma, so you should take arginine. I'm like, yes, I'll fucking pop in some arginine and some fucking nitric oxide and just get after it.
Speaker 3:Just get a pump going, yeah just plug a fucking gas tank into my asshole.
Speaker 2:Thank you for the tip from your chiropractor's fucking bro. Science son, god damn it.
Speaker 3:What a fucking beauty. Only claire would come out with a complete insult followed by an exceptional backhanded compliment huh, it's like wow, it really is that.
Speaker 2:Huh that's just what it is yeah, that's literally the whole sport. I thought you were lying about being stupid, but you're just fucking dumb as shit, I know I, I won the fucking Christmas cup at the gym fucking down the road when no one did CrossFit. But things have changed oh fuck, good times, good times.
Speaker 2:All right. So those were our, that's our, that's our song and dance that we did for you. That is the most fucking clickbaity um. Give the people what they want episode we've done in a very long time. Um, but it is fun to to go back through all that stuff and look at the workouts. I had a good time looking at the programming and I love trying to figure out the patterns and the programming that there are Um. And then for my prediction for the retest honestly, just, I just like ones where I think someone could show off their improvement in a certain way and I didn't want to be predictable and choose another like like a cardio, like a 20 minute merry-go-round workout where it's just like so-and-so is going to do so much better because they can hold an absurd pace on the, on the movement that they're supposed to pace the workout with um. So I'll be happy if it's, if it's one of those as well. If it's, if it's one where the scores are going to be similar.
Speaker 2:That's boring to me similar to like the initial test yeah, yeah, like if the scores are jammed together like the, the workouts where the leaderboards are really tight, those ones kind of bore me a little bit. I like seeing the moments where all of the elements that we preach throughout the entire year are brought into either a single workout or at least show up over the three workouts.
Speaker 3:I think they generally tend to do that as well. Like it wouldn't surprise me to see like wall walks, double unders, like that sort of thing I thought about that one.
Speaker 2:I thought about the thought about that ladder, for sure. Um, and the funny thing is like we probably couldn't have found very many like it. Like this is not like a hater type of situation. We couldn't have found very many workouts that weren't good. Yeah, like we pulled out two of fucking however many open work and there's been a lot of open workouts and they're like very well thought out. Um, yeah, they're just rational, is that I?
Speaker 3:just don't like the workout. Yeah, that's probably and that's probably the best indicator that like on average, like it's pretty well programmed.
Speaker 2:Yeah, I was just blown away that year that that clean was that heavy like that was surprising, for sure, the one that you, the one that you chose yeah, heavy like that was surprising, for sure, the one that you the one that you chose.
Speaker 1:Yeah, that was. That was surprising.
Speaker 3:The deadlift box jump one was surprising that one got gnarly pretty quick that year, so I almost picked that one as my favorite, the talking about the ascending ladder.
Speaker 2:It's just tough in an affiliate, like it felt like a quarterfinals workout, even though it didn't exist at that.
Speaker 3:Imagine like all that fucking weight change requirement now like thinking like logistically about that fucking nightmare that was a wild one, the, the I did that was.
Speaker 3:That was I think that was my best ever open performance, but it was. I redid it and it was when we realized you could step up, you didn't need to jump. And it was when we realized you could step up, you didn't need to jump. People were like box jumping and blowing up and that was like wait, you can step up or step down. It was just like, okay, I'll just do the stair. I mean, we haven't seen it in a while.
Speaker 2:I want I want to during this season. I want to return of the deadlift box jump, like that's a fucking such a good movement and I know we don't bound anymore so it doesn't feel the same. But like, from a metabolic standpoint, if they were able to come up with today's version of the 21, 15, nine with three 15 and 30 inch box jumps. I would love to see something like that, something based on that, because some of those old school combinations, like they feel like they're around to stay and then they disappear into the ether a little bit and that workout was fucked. Like talk about a spread, austin Maliolo's 10 seconds and like second fittest persons two hours later, like there was a huge spread on that one and there wasn't. I don't know. I don't remember there being a good strategy if you sucked.
Speaker 3:Yeah, I think the strategy was do step-ups, but as far as it was a weird you couldn't in the regionals version I'm talking about.
Speaker 1:Just the 21-15-9 version.
Speaker 3:Well, the 21-15-9 now.
Speaker 2:Yeah, that was. You were either good at it or you weren't, because people would break it up and I don't know that weight at that point was the kind of weight where it would fuck you up if you didn't get rid of it. Yeah, in like enough time.
Speaker 3:Yeah, and I remember, yeah, they also. I remember the year they released that open workout and everybody was just like like goodbye, Everyone's shins, Like uh-huh Goodbye.
Speaker 1:What year was that?
Speaker 3:Goodbye, backs 14, 14.3.
Speaker 2:Yeah, the good old days, golden years, all right. The good old days, golden years, all right, you got any final thoughts?
Speaker 3:hunter no, looking forward to it. Chat about 25 man 25. As I was reviewing some of these workout final thoughts is that, jesus christ, I'm fucking old yeah, dude reliving the glory days of 2014 and realize that I watched you do.
Speaker 2:I watched you sing 30 single bar muscle ups somewhere down the old rig.
Speaker 3:What feels like six months ago, that's four years ago it took me six months to do those bar muscle ups.
Speaker 2:Yeah, that's probably what it was. You it was four years ago, but you just finished using it yeah oh shit, yeah, look at that, look at that leaderboard.
Speaker 3:Yeah, happen in 2020.
Speaker 2:Um, I think I'm, I'm just there's so much 24 first at crossfit mf.
Speaker 3:I'm going out on top I'm out retiring. I'm retired. Is that your only first I quit looks like it.
Speaker 2:He beat you in 2023. He got beat three years in a row before he made the first place. Those old Sherbs retest and you not retesting. Is that what that is Might have?
Speaker 3:been like 2023. Was Caroline here in 2023? Probably Shreb, Austin. Probably Austin and Shreb.
Speaker 2:Now I'm confused. How did you beat Austin and Caroline? Oh, caroline doesn't count, so Austin was the one beating you every year.
Speaker 3:Clearly.
Speaker 1:Fuck you.
Speaker 3:Austin.
Speaker 1:Yeah.
Speaker 2:Clearly, you have a fucking CrossFit Games plaque back here.
Speaker 3:Yeah, I don't think, ryan, it does not say Wood on it.
Speaker 1:Yeah, no, I wish it did.
Speaker 3:Yeah. I thinkody was gone, max was gone so all my I don't know how this is viewed.
Speaker 2:But speaking of that, uh, we got the. We got the. The first misfit, jim portland. You know it says crossfit mf on it games jersey. There it shows up in the full view, um, but I had to get that bad boy in there. I had his, uh, second place of the games on the team, but the fucking reflection made all my videos look like shit. So that's sitting off to the side now and I got that bad boy up there, um, hanging from a dowel. Um, looking fucking official, but I'm gonna keep the camera pointed down low enough. You're not gonna be able to tell that. That's what I did, um, so, yeah, I think, uh, I think my final thoughts are the, the going back through all this, seeing how many fucking open workouts that we've looked at and obsessed over, and like just crazy to think of that many years of my life like almost half it's close to half, it's not quite um, close to half of my life has had a month of it dominated by thinking about fucking rep speeds and strategies of how to break up this and what's your cows per hour and all that shit.
Speaker 2:So, um, obviously, things are changing in the, in the landscape right now. Um, but I got some athletes that um are kind of all in on the CrossFit game season and I'm the kind of guy that's like, once you make that call, I'm fucking in, let's rock, um. So I'm excited to to push them and get out into the gym and nudge people along for Friday night lights. To push them and get out into the gym and nudge people along for Friday night lights, convince a complete stranger out in the gym that I have the perfect strategy for them and then have them ignore it in my face while I judge them. I'm excited for that.
Speaker 3:Welcome Water's warm. Come on in Fucking damn it Hunter.
Speaker 2:Get these fucking kids in line, Would you?
Speaker 3:come on in line. They're exactly where they need to be.
Speaker 2:Yeah, they are. Stimulus is on point. Stimulus is on point. Zone 12 yeah, stimulus and vibe could not be higher short medium long, all red graph is a straight line across the top it's a beautiful thing there's only one zone we will see everyone next week Tuesday. What do you think Afternoon evening something like that, when the recap show gets posted?
Speaker 1:Yeah, I would say probably about 3 pm on Tuesdays.
Speaker 2:Cool. So keep your eye out for that. Use the hashtag Misfit Athlete in your games profile if you want to be on the leaderboard for us. We'll read out the top names again. We'll give away some prizes, all that good stuff. You can get a free trial for all of our programming. You can get a one-week free trial on Fitter if you want to join any of our competitor programs, and then you can get a two-week free trial of our affiliate programming at StreamFit, the SugarWad Marketplace and PushPress. If you go to teammisfitcom and click sign up, You'll see all those bad boys laid out for you right there. Go get after it this weekend and we will see you on Tuesday.
Speaker 3:Later.