Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
Humility and Data: Becoming a Better Athlete - E.348
Understanding the gap between how you think you move and how you actually move might be the most valuable revelation in your fitness journey. In this episode, the Misfit Athletics team breaks down why filming your training and recording your splits are fundamental yet overlooked elements that can transform your off-season development.
The coaches share personal anecdotes about the shocking reality check that comes from seeing yourself perform on video for the first time. From Hunter's awkward football recruiting tape to Doug's college sports realizations, these moments of truth force athletes to confront the difference between perception and physical reality. This disconnect applies directly to CrossFit, where athletes often "athletic" their way through movements rather than mastering proper mechanics.
We explore why filming your lifts and gymnastics skills provides crucial feedback on bar path, body positioning, and movement efficiency that simply can't be perceived without visual evidence. Similarly, recording workout splits gives you concrete data about pacing and breaking points that build intuitive understanding over time. These practices require no special equipment beyond a smartphone, yet deliver incredible value for performance improvement.
The conversation expands to include fascinating insights about athletic development, including why training alongside better athletes naturally elevates your ceiling, how proper nutrition timing impacts recovery between sessions, and why moving poorly inevitably leads to injury regardless of your current fitness level. We also touch on the frustration of spring snow in Maine, wisdom tooth woes, and the mind-boggling strength demonstrations of Larry Wheels.
Whether you're a competitive CrossFitter or someone simply looking to maximize your training effectiveness, this episode offers practical strategies that can immediately enhance your off-season progress. Check out our programming at MisfitAthletics.com and put these insights into practice starting today!
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We're all misfits. Alright, you big, big bunch of misfits, you're a scrappy little misfit, just like me.
Speaker 2:Biggest bunch of misfits I've ever seen either bit podcast. On today's episode there's a chance that we will get to a handful of recommendations for how to crush off season one and off season two. We've had a little bit too much structure lately too much structure for me. You gotta check in on the boys. You gotta let the boys cook. You gotta, you gotta talk. So here's what I'll say. This episode is definitely for the people that just talked to us about the live chat portion. We'll add some extras in there and then it's probably also for people following off season one and off season two.
Speaker 2:So if you're new to the podcast, yeah equal parts either annoying or entertaining, and then informational. Today, before we get started, if you live under a rock, then I'm glad that you came out to listen to the podcast and we have a brand spanking new phase going both at our affiliate level. So Misfit affiliate Ulysses phase is live. Now you can get a two-week free trial on sugarwad, push press or stream fit. Uh, she said team misfitcom, click, sign up now, um. Do you want to clarify that the two-week free trial does not apply to if you sign up for the website. The website, basically the functionality, isn't there for us to to do that. So we can send you a sample. If you want a sample coach at misfit athleticscom, just shoot me an email and I'll get you got. I send you a sample. If you want a sample coach at misfitathleticscom, just shoot me an email and I'll get you a sample. Kind of serves as that free trial a little bit, but then once you sign up at teammisfitcom, you're off to the races. You can download your programming document. Also, offseason block one has started at misfitathleticscom. We are going to keep the 14-day free trial on.
Speaker 2:I don't know when this podcast is going to drop, um, but for another handful of days and then it'll go back to seven days. So if you're on the fence about joining, now is the perfect time. Uh, last but not least, remote coaching applications are rolling in um post open every year. I didn't work on my fucking chest of our guys, please help help. Um little tongue in cheek there, but we get the most. We get the highest influx of remote coaching applications during this period of time. So if you don't want to be put on a wait list, make sure you head to misfit athleticscom and you uh sign up or fill out your application for remote coaching so we can talk about whether it's a good fit for you and whether we have a coach ready for you. All done, all done. The structure what's up boys?
Speaker 1:What's up?
Speaker 2:What do you guys got? You got any live chat for me? Oh fuck, yeah, look out that window bro.
Speaker 1:Jesus, fucking Christ, god damn it. I got 19 holes of golf in on over across two days and here I am looking out the window at two fucking inches of snow. Honestly, why, why, why do we always get fucked like this? Why? Every at the end of every fucking March, since the dawn of time, you get spring and then you get fucked.
Speaker 2:Yep.
Speaker 1:And that's it.
Speaker 2:Yeah, I saw. Actually it was Palmer. I saw palmer in the in the parking lot a couple weeks ago and it was fucking freezing, it was so cold, and he's like what, why? And I'm like we got a few more coming. That doesn't mean it doesn't suck, though, like this morning I had a meeting at nine, walked out in my driveway like 8 845, like plenty of time to to to start my meeting once I got here, and it was like shit. I got to shovel a path, um, so that the nanny can come in and like not trudge through the snow, and I had. I have this metal shovel that I fucking hate and I have this plastic shovel that I love the plastic one, though, um plastic shovel that I love the plastic one though.
Speaker 2:Um, I don't voice that. What do you read? That the plastic one's a little broken, but the like. There's something about the friction between the snow and the shovel. That's very important. The, the metal one, the snow sticks to it and it doesn't like. It doesn't like slide to the snow, so it I was got that little sharp edge on the front. It kind of sucks, um, so I started shoveling with that. That didn't work because it's spring snow so it's super heavy and wet. May or may not have done the putter throw um with the shovel when found old plastic. Um, she, she, she did a lot better, but I just I don't, I don't fucking want it.
Speaker 1:Leave us alone. We've had enough. All right, so sick of it yeah damn it yeah, me too um, I got, and I got, like a apple weather, which I, but I I don't know I trust as about as much as a cat doing. The forecasting says like multiple inches of snow this coming weekend, but the app that that I usually use, accuweather, has no indication of snow this weekend.
Speaker 2:And that seems to be more reliable. I've been told that weathergov is the GOAT that's what I use.
Speaker 3:I was about to show you guys. You got to trust that it's the best one in the world for sure I like it because it usually tells me more detailed information. The funny thing is I actually started using it.
Speaker 1:Oh, it's old school baby this is like you gotta put it.
Speaker 3:Yeah, it looks like a fucking newspaper, great yeah, but dude honestly hunter like deliver every sunday it breaks it down perfectly by like to the hour when you're getting like.
Speaker 2:I have portland bookmarks, so I click, I click on my bookmarks bar takes me right to portland. I gotta search for shit. Um, it's, yeah, it's, it's definitely the way to go. For sure, what do we got?
Speaker 3:I don't know no, your guys are looking good. It says a chance, 30 chance of snow showers. That for you guys it's like basically drizzle for anybody else motherfucker if it says snow in the forecast.
Speaker 2:I've had enough, Seb. We're not okay. I'm just saying, like nothing is okay.
Speaker 3:Snow showers for you guys. You're like, ah, that's just another Tuesday here in Portland, snow showers. For the rest of the country, it's like, oh, we're going to have to wait, I don't.
Speaker 1:I don't care about anything else. Well, that makes sense but, friday, saturday, sun, friday night, saturday, saturday night 40, 30, 30, 40 chance yeah, but look, the high on friday is 46 degrees.
Speaker 3:I'm no like scientist, but that should?
Speaker 1:yeah, I'll be, I'll. I'll be swinging the sticks on friday.
Speaker 2:I'll be trampling through the goddamn winter marshland in scarborough, but seb you gotta come up on saturday and film hunter and hd swinging a golf club in the snow my favorite hunter is pissed off hunter, but only when he's not mad at me.
Speaker 1:So if I can just laugh at him being angry.
Speaker 3:I'm cool with that, as long as that anger with the golf club doesn't turn to me and my camera.
Speaker 2:Yeah, my version of this is I've been training to PR my Martin's point to cousins Island and back on my bike. Um, there's a hill on that route. That's a real problem for me. Um, I don't think mark listens to the podcast, but the members tell him when we talk shit. Um, on the podcast, and that hill he, like it honestly reminds me of my son is going up and down hills now, but I gotta hold his hand. Um, that's what it reminds me of.
Speaker 2:Mark is going up the hill twice as fast as me, like, looking back at me, like are you okay? Like what are you doing back there? Then he gets way ahead and he just stops and it's like I don't understand. Like mark's pretty good on a bike, but it's I don't know. It's like how can you be that slow? It's fucked up. So I've been training, um, I'm I'm going to do the first time I go. My plan is to take it easy and then see if I can linear progression, like all the way through the summer into the fall. I want to see how fast I can get that. Like eventually I'll have a fucking race and I'll have people that can actually bike show up and dust me. Um, but yeah, that's my version of it, like everyone. Like I'm like looking at the shoulders, like, all right, are these babies cleaned up? Are they dry? Am I going to get hit with rocks while cars drive by and all that shit? So yeah, yeah, I've, I've had a. I've had enough of this.
Speaker 3:Is this where you go?
Speaker 2:Um, where is that what's? Oh, yes, yeah. Um, where is that what's? Oh, yes, yeah. So that the, the bridge that's kind of on the left, um, I will cross that. So I come from the bottom left corner, I cross that bridge, then you go on to cousin's island. I haven't been across the other one, oh, never mind. That's mac, that's mackworth, and so, yes, I do the, the, the. I can't fucking put my. I'm like using my mouse, like it's. The viewers are gonna see this. Um, the, the bridge on the left takes me across into falmouth and then you have to ride sort of way out and what would be the right side of this photo. So I didn't realize that was mackworth. I thought that was. So, yeah, it's a good ride. Um, people on route 88 and falmouth are like cool about because I don't, I don't love riding around my house. It's sketchy as fuck, but like going out in that area.
Speaker 2:Wide road too right, that's like a, it's a wide road cycle and like people and people in that part of falmouth are like kayaking and and biking at the same time and like they're, that's what they do. Like I don't know, I don't know if they have jobs over there or what, but um, that they understand, they understand the life for sure.
Speaker 1:So, um, that's where the cyclist terror group that's like the, that's the, that's the hub and just like safe to ride around here and we're going to decide what part of the greater Portland area we're going to terrorize with egregious traffic violations and irritation of regular vehicles. It's a conglomerate.
Speaker 2:Woke up last week, couldn't open the right side of my mouth all the way Figured that wasn't good. Went to the dentist Impacted, infected wisdom tooth on the bottom right. I was kind of pissed about taking antibiotics because obviously it bombs your gut and they're not the greatest thing in the world. But I can open my mouth all the way now, so that's kind of a cool feature Once that goes away, and they're not the greatest thing in the world, but I can open my mouth all the way now, so that's kind of a cool feature. Once that goes away it's not the greatest, um, but by the end of the day I basically have a headache from like here, like like front of my mouth all the way up to the side of my head. Um, but I have a vacation coming up. I got mayhem classic coming up. I have fucking 12 variations of semi-finals. I'm going to indianapolis, I'm going to syndicate crown. So I don't know when they're gonna take it out of my head, but hopefully soon.
Speaker 1:Just the one, you guys have your wisdom teeth out I got
Speaker 3:perfect genes didn't need to take them out. I actually don't know, and I admittedly you don't know if you have your wisdom teeth In like five years.
Speaker 1:Well, so I'm pretty sure that I have them and they're fully in and they're like they're fine, Because I remember when I went to the military dentist they were like they're there, but if they don't hurt, like there's no reason to get them removed.
Speaker 3:Yeah, and from everything I've heard, it's kind of miserable.
Speaker 1:Yeah, so it hasn't. I'm almost positive. I have all my wisdom teeth in my mouth. Yeah, I'd be, less angry if I didn't have them but yeah, we gotta.
Speaker 2:We gotta have hunter have his wisdom teeth taken out, um, see if that works. Uh, yeah, just one, the like. The two top ones are completely fine. The other side is fine and they're like you're messing potentially with nerves and you got to get through a bunch of bone to get there. They are fucking huge, by the way, like my x-ray I thought they were two teeth. They are so huge and they're just buried back there in your like jaw, behind your molars can't see them like. So this side's, this side's coming out and it got infected, which isn't fun. So, yeah, that's my life chat.
Speaker 2:Other one have to shout out Colorado State University. For anybody that's watching the NCAA tournament, csu doesn't pop up too often. They went on like a 11 or 12 game win streak to get into the tournament and then beat memphis, who's like a perennial, really good basketball school, and then took maryland, who's also one of the one of the top programs in the country, to the brink in the country to the brink really shitty to watch though. Um down two with maybe 10 seconds left. Hit a three-pointer with three seconds left to go up one um, and then the number two player in the country gets the ball with three seconds left, runs a little iso play, hits a crazy bank shot, although it was a travel. We don't have that in our back pocket. We get to pull that out.
Speaker 2:I don't think they should have called it. You don't really call those in that moment. Um, the nba and ncaa have different rules on the travel. You can do a gather step in the nba. It's like basically like sort of that in between, like you're picking up your dribble, did you actually like stop? But in NCAA there's no gather step rule. So he definitely took a gather step, but it's like can you imagine if the refs in a situation like that because he took an extra half a step or like I don't think I knew that I watched.
Speaker 1:Yeah, anytime I see NBA highlights. I'm like I don, I watched anytime I see NBA highlights. I'm like I feel like that guy just took 14 steps before he did the layup. Oh, don't do it to me. Oh, that was pretty belligerent.
Speaker 2:It seemed like. So, that isn't a travel in the NBA. That is not a travel in the NBA. He has gather step one, two shoot. Give me a replay, seb. Oh, yep, one sec. Little piece of me dies every time you play this it's I.
Speaker 3:Just one wisdom tooth.
Speaker 1:Let me know if you got a yeah, yeah, once, yeah, okay they're also like I wouldn't have noticed that in the moment I mean, I also don't play basketball, but like yeah you don't play basketball.
Speaker 2:You don't want the refs to take over like that. No, you didn't win it's like yeah. I don't love that.
Speaker 3:I think it sucks for Colorado State, but I think for the sake of March Madness, we haven't had enough buzzer beaters, so this kind of gives you a little bit of that taste. They gave you a fucking buzzer beater.
Speaker 2:There was one. Go back, Give me. I need the shot. Before that you got to find me that shot. Show me the three pointer.
Speaker 3:Let me wind it up, and then I'll get it ready. Just give me one sec.
Speaker 2:It's a great. The best player on the team you know pushes into the lane, kicks it out. This dude, what did?
Speaker 3:chat gpt say about main weather, let me uh play this this clip real quick ready. Let me know. If for some reason it's lagging, here we go all right, so nine seconds left.
Speaker 2:That's the buzzer beater full play, but yeah okay, here I'll rewind it.
Speaker 3:I, I didn't know I signed up to be like a tv, like producer of live you did.
Speaker 1:You did when you started. Well, when you started doing this fancy share screen nonsense well, how else should we produce a podcast?
Speaker 3:you guys have references and not all of us don't share screens we just, we just verbally tell people what we're thinking and they definitely everything visually.
Speaker 1:That is a great pass that's a great shot.
Speaker 3:That's big but still 71, 70. I don't know if I would have called it a buzzer.
Speaker 1:Take it out of bounds. Gather one man it's tough it to the eye, it just does look like he's just fucking running with the ball he covers like he's also fucking huge.
Speaker 2:Yeah, he's so big, like those two steps are, and he is.
Speaker 1:Are they pretty consistent calling that or are they just like was that one of those calls? It was just like oh, you decided to call that at this point in the game.
Speaker 2:No, that wouldn't have gotten called anywhere like the the rule, the rule is in college, even in college. I don't think so. No, especially not on that guy, because he is the like. Normally he would be the best player in college basketball, but the kid from Maine is actually, like, by far the best player in college basketball, which is crazy. I don't know if you knew that Hunter.
Speaker 1:No, when is he from?
Speaker 2:He is from, so the high school is Nokom, which is like newport area, so like hour and a half north of us, roughly something like that like not quite up to bangor, that sort of thing. He transferred to the like, the top, one of the top places in the country, um, but he goes to duke and he is a fucking hard-o too. He, like a like, will dunk on you and then, like, scream in your grandmother's face.
Speaker 1:Fuck, yeah, get some.
Speaker 2:Yeah, he's, it's really funny From your granny. He's got a really good commercial right now. It's very like if you're from Maine, you completely understand it. Seb, can we get the Cooper cooper flag bingo commercial? You got it, um? Because I don't want to, I don't want to butcher what he calls his grandmother um in it, but it's, it's got a main vibe. It's like peep pop. You know how people have crazy, crazy names for their grandparents all right also waiting on that chat, chat gbt.
Speaker 2:But oh, I can show you it's cool, here goes I.
Speaker 3:I was like I'm just fucking around I was like give me a sassy response to hunter why it snows in the middle of march and maine, every year goes hunter. My dude, it's maine. Winter doesn't care about your feelings. Just because the calendar calendar says spring doesn't mean Mother Nature got the memo. Cold air is still hanging around, the atmosphere has got plenty of moisture and boom, march snowstorm. It's basically Maine's way of reminding you who's boss. Pack a shovel and deal with it.
Speaker 2:Is Hunter talking to Hunter. Did he train? Did he train ChatGPT?
Speaker 1:Hold on a second Wow.
Speaker 2:Even knows who.
Speaker 1:Hunter is you don't get to. You don't get to sass me like that. I don't get to sass you like that chat. Gpt, that was great Hunter. To pack a shovel, suck me God.
Speaker 2:Oh, we're not going to get the sound, are we Damn it? Can you hear it? Yeah, yeah, tell me what. Tell me what he calls his grandmother. Yes, mammy, mammy, yes, so he wins that bingo and he starts celebrating and his grandmother's there and it's like wood paneling on the like, like real main bingo and he starts celebrating and she's like okay, now go say congratulations or whatever to everyone in the room.
Speaker 2:He says yes, mammy, and he goes around, he high-fives everyone in the room. Nice people don't know that that's a, that's a nod to main mammy, that's a classic yeah, yeah classic grandma.
Speaker 2:Um, okay. So next one uh, go to instagram and pull up larry wheels. This is meathead porn. This is this guy is fucking unbelievable. Someone posted a video of him doing like 10 half reps with a 405 bench, then into multiple full range of motion reps. So I clicked on it and this dude if you pull up the, if you pull up the page, uh, that, the one with him, the dumbbells although also, please don't play the guy with the largest hands in. Also, please don't play the guy with the largest hands in the world. I don't need to see that shit again. This is these are 200-pound dumbbells, that's 400 pounds that he is doing like almost a shoulder press with, but it's obviously like a bit of an incline.
Speaker 1:Do you think you could get one of those to your shoulders?
Speaker 2:Fuck, no Dude, 200 pounds in one hand. It is a pain in the ass for me to get, like any dumbbell over fucking 80 into a good spot. And then this love that dude, see that guy can't fucking deadlift it, madness he kind of looks like a pussy.
Speaker 1:Look at those ankles. It's like sherb in there he's standing on a box. He's standing on a box he doesn't even have to deadlift it, he just has to stand with it, gotta wear socks that other guy might have those types of ankles, but he's got them covered up the way you should, yep.
Speaker 2:So, uh, I know that follow Friday is not a thing anymore, but, uh, for all my meatheads out there, please go follow Larry wheels. And I don't, I don't, I don't see a ton of his stuff, but I'm going to have to do a deep dive. I wonder if he has a YouTube channel or something. Let's check it out, those dumbbells are sick. Whoa, what the fuck. How much are those?
Speaker 3:350? Yeah, what do you do with those? Let's see if he picks them up.
Speaker 1:Look at them.
Speaker 3:Look at yourself, look at the reflection Look at your reflection in them.
Speaker 2:Yes, come on, pick it up, do it. Pick it up, larry, you can do it. 350. Oh, click on that bench video. We gotta show some of that bench action. If you're listening, I hope you're following along. How much is that? 675 times 2? He's shown some of that bench action. If you're listening, I hope you're following along. How much is that?
Speaker 1:675 times. Two Holy fuck, come on.
Speaker 3:That's not even.
Speaker 2:Larry Wheels.
Speaker 3:I think he was giving his programming a shout out. There Shit, okay, okay right.
Speaker 1:How about these? So he's a bodybuilder.
Speaker 3:Huh.
Speaker 1:The two 25. Yeah, yes, two two 25 barbells. That's that's fucking wild. That's more impressive than the dumbbells. Not just because of the weight. That's ridiculous.
Speaker 2:Shit. Look at it he's wearing flip flops and he's using metal plates. Wow.
Speaker 3:I wonder where he's from.
Speaker 2:Mars Give me like yeah, Wherever Dr Manhattan's from, that's where he's from.
Speaker 3:I did see these videos. So this guy right here, El Campeon, he does these like ridiculous YouTube videos about like him working out, but he doesn't actually ever do a full rep of anything and larry wheels like did a youtube video with him. I'm gonna find that real quick this guy's fucking great.
Speaker 2:There's also the other one. I'm giving amazing recommendations right now. I don't know what the instagram is, but there's this dude that dresses up like a janitor Um.
Speaker 3:Oh, yeah, deadlift like 700 pounds and he will just walk over and all the time.
Speaker 2:Oh God, that guy's awesome.
Speaker 1:Have you seen him? What is his mop? He walks around with like a, like a 70 pound mop and hands it to the dudes like unsuspecting and they're like what the fuck is this?
Speaker 2:Anatoly yeah 9 Anatoly 9.8 million followers.
Speaker 1:Oh, this dude is incredible. Too heavy, too heavy.
Speaker 2:Yes, maybe this, so will this episode everyone will quit on Instagram or on Spotify, or will we get more people on YouTube? This is a very YouTube friendly episode I'm just going to put out there for people.
Speaker 3:Seth, you got any live chats for us? Uh, I got to go and, uh, do a day of training with Paige last week. That was pretty cool, um, and then just excited to be going to Cookville and then Indy and then Syndicate Crown.
Speaker 2:So I'm just looking forward to doing more of that media stuff, which is always super exciting.
Speaker 1:God, that dude's strength to body weight ratio is fucked up. Wow, man.
Speaker 3:That's right, it's good way. What a. Thing.
Speaker 2:What a beast, dude. What about you, Hunter?
Speaker 1:You got anything else, nothing that's not golf related. Got the two iron in.
Speaker 2:Did you get to hit it?
Speaker 1:Yeah, I've hit it a couple times. She needs a little bit of work.
Speaker 3:Calibration, that's for sure yeah a little calibration.
Speaker 1:I'd say Is it a direction thing or a distance thing? Yes, a little bit. Yeah, yes, for sure. More like because it's such a long club. It's's a couple inches longer than my longest iron. I think I was treating it like a. I hit my four iron pretty well. I'm treating it like an iron when it's a little bit more like a fairway wood or even like a driver. Sure, so I just got to calibrate and the shaft's graphite, so it's a little bit lighter than my iron, my steel shafted iron, but she's thick, she's a chonky boy, yeah, yeah.
Speaker 2:A lot of support. Yeah, I was like what's the back of it look like?
Speaker 1:Yes, yeah, it just looks like. Yeah, it's just a nice round. Yeah, there's just a lot. And well, the fact that it's such a nice round yeah, there's just a lot. And well, the fact that the Shet it's such a flat faced club like it's not very lofted, it looks like way fatter than it is, but it's a. Yeah, the intent was something pretty forgiving and it's definitely that, but I got to learn how to hit it a little bit, a little bit better than what we've got going on right now, definitely that but I got to learn how to hit it a
Speaker 2:little bit, a little bit better than what we've got going on right now, but compared to my hybrid, that thing, that thing was one one more like seeing that thing fly outside. It'll be another at least couple of days and then, god willing, we'll be done with this fucking winter nonsense. I was back in the this is some main shit too. I was back in the sand pit playing with my friends and I was in a t-shirt. It was probably high 40s, low 50s. You know how kids are Like I'm thinking now like oh, it was probably 70. Obviously it wasn't 70. And then snow squall like on our walk back was crazy on Easter and it was just like Just randomly got dumped, dude, fucking main, unbelievable.
Speaker 2:All right, so I we did the all the podcasts last week. Um, we did the obviously the open recap episode. We did the um misfit affiliate phase. We did the, the off season block one and hold on one sec. Does anybody have like a microphone or anything like that on, I'm getting my voice playing back into my headphones. Yeah.
Speaker 1:I don't hear anything.
Speaker 2:I don't hear anything. So when you click on people are the all of the like microphones and everything look good.
Speaker 3:You hope everything looks good Just want to make sure it's not weird. No, everything looks normal. But yeah, I'm hearing like a little echo in the background. But I can't make it.
Speaker 2:I can click echo cancellation. I'm not.
Speaker 3:No, I can't not allowed to do that while recording started yep, okay, um.
Speaker 2:So, yeah, we, we recorded all those podcasts last week and then coming into this week, one of the main questions that I like to ask myself is, like what would be the most helpful for people, um, in terms of actual execution? So the the podcast that we do, leading into new programming, is very much informational and there's like a practical sense of when we're going into it. What's the stuff, what are the frequently asked questions I'm going to get and what could actually move the needle in terms of how someone could change their training? And for me it's like information and data, and my mind goes to filming your movements and marking your splits. So I want to start with filming your movements and thinking about your lifts and probably your gymnastic skill. So it'd be the easiest places to look and it's not so obviously, technique is huge, um, and there's a level of sort of coaching intuition that I think gets developed over time in a coaching setting, but also in an athlete setting, like a lot of us know, when something looks off um, or something needs to change. So, from technique standpoint, tricks like if you're going to film a lift, oftentimes filming it from an angle, filming it from the side, that sort of thing. You can look at things like bar path and, of course, with any of this stuff, feel free to go right into Discord and post your video and we can sort of chop it up and dissect it. But then there's also things like skill transfer. Um had this conversation with a new remote client recently about like there was a picture of her cleaning that I saw where she was like absurdly upright, like it would be the kind of picture that would be on a poster for Olympic weightlifting like perfect brace back position, great front rack position, good knee flexion, good ankle flexion, just like in a really solid position.
Speaker 2:And then the videos of the back squat were a bit more like like feet closer together, heels a little bit closer together, relying pretty heavily on the bounce, relying pretty heavily on the bounce. And it's this weird thing where within this sport, it's like what do I hope the movement that doesn't show up as much that's more about strength building does? And it's not just how much weight can I put on my back? Like it's not just can I do the type of squat that I'm talking about right now, or a low bar, you know, could I move that thing down my back and keep my shins vertical and use my posterior chain go a little bit slower.
Speaker 2:The problem with those things is when we go to stand up from a squat clean or an overhead squat, or we want really good mechanics within our thrusters because they're going to hit us with that heavy bar at the end of the open or something even heavier down the road, like, does that movement pattern actually transfer over? And that applies to a lot in offseason one with like things like pressing. There's weird shit that you can do with your pressing to move the bar from point A to point B. You could move your grip to a place where it was easier but didn't transfer to push press, push jerk, split jerk. There's everyone's favorite, the standing bench press, where you throw your head back and bend your T-spine a bunch and see if you can basically do a standing bench. So skill transfer is really important.
Speaker 2:If we're doing a movement that doesn't show up in the sport very often, are you doing it in a way that's developing um, the rest of it and then finally should show up in the first two. But just the idea of bracing, like you might think you're in a certain position and you are like absolutely not, like you could be starting all of your lifts with a rounded back and while you're not in pain now, maybe there's a day where you have to do volume sets, or it goes into a Metcon and it starts to become a problem. That's when you're going to notice it, um, or like being overextended in pressing things of that nature. So, um, I'll, I'll let you jump in, hunter. But my mind immediately went to, like, if we are really going to focus on our lifting and on our skills, um, one of the best ways to do that is to prove to yourself that you're moving, the way that your mind's eye is telling you you're moving.
Speaker 1:Yeah, I think, um, to that point, like to the very specific point of filming yourself, I think, like the number of ath, like if you, if you've never, especially if you're trying to be a competitive crossfitter and you've never filmed yourself or never seen yourself move, you, you, you have to do that. You have to know what it looks like when you're doing certain movements, because I promise you, it's not what you think, it is same thing, like, uh, it's any, it's really any sport or any game. It's like you've ever, you never, you know, maybe you never saw yourself play football or play hockey, until you had that one instance where you got you man, the news managed to catch you scoring a goal or a touchdown or something like that, and you're like, is that me? Like what the who, the fuck? Is that jabroni? Like why are you moving like that? And you're like you're kind of caught off guard about what you look like.
Speaker 1:Crossfitters especially and this is like a broader, maybe broader PSA for this offseason phase is that CrossFit is unique in the sense that, especially if you're a competitive or aspiring to be a competitive CrossFitter, you have a baseline level of fitness and athleticism that allows you to do most things moderately well. The problem is is that most CrossFitters at the competitive level just take that at face value and they're just like that's just how I move. It's like that's not how you move. It might it might be how you move now, but if you want to get better at something, you need to actually learn how to move correctly. It's like when you're you know, when you're a kid, you have the advantage of having you know it's. It's much easier to learn new things, learn new skills, learn how to do things the first time correctly and then you've obviously got you know. You have a good foundation for future improvement with.
Speaker 1:With CrossFitters, you know basically everybody is starting the sport, you know, barring like a teenager or someone young. Like, well, past the years in which you've learned how to do certain athletic movements, and like we're just these athletes who are just athleting their way through certain movements and it's like, well, I suck at handstand pushups, I'm just going to grind my way until I get better at them. I squat, you know, I deadlift with a round or my back hurts every time I deadlift, but that's just kind of how it is rather than rather than kind of accepting the way things are. Think about like your trajectory, to how you actually got there, and the odds are it's probably just like well, I just I watched a couple of videos I figured out out in class. Maybe I had a coach or a peer teach me roughly how to do these things, like to at least get them done, but that doesn't mean you're doing them well or correctly.
Speaker 1:And this is the time of year where it's like if you've never learned that thing, or if you have movements that are particular, like just goats for you, I'm willing to bet like it's it's almost never the case that somebody who moves really well hates the movement. It's like, yeah, my back squat is exceptional, like I know how to do it, I move really well, I just I just hate it. It's like that's not the case. It's like I hate the movement because I suck at it, because it hurts, because it makes me feel uncomfortable, and the reason is probably because you're moving poorly. And I just think like it's kind of important context to think about, like how you learned how to do the movements and even that like I'm in that category too. Like I learned how to do them because I have had a baseline level of athleticism. I could figure it out as best I could.
Speaker 1:That doesn't mean that I move perfectly now, but I've, you know, I I work on like I I value movement efficiency and like, from the perspective of longevity, like I'm not gonna, I not going to take a risk and move really poorly, like I'm not going to sacrifice good mechanics to go faster, to lift heavier, um, but that's not. But that's not my goal. My goal is not to be competitive. And if your goal is to be competitive and you have to get to a point where maybe you are moving slightly less optimally, the only reason you should be moving like not great in training is because you were moving exceptionally well before and you've just the fatigue has degraded you to a point where it's like, okay, I'm still moving at. You know, eight out of ten movement quality. Here I'm towing the line a little bit as to where I need to slow down.
Speaker 1:You know classic kind of like threshold training, yeah, from out of the l1 manual, but like the number of athletes, we see just who move so poorly. It's like you, just unfortunately you never learned how to do the movement correctly. You or you could do it just well enough to get by and it's like okay, I got 86 other things I need to learn how to do, and it's like this is the time of year where you break the things down and the. The good news is, most movements in CrossFit come down to a handful of fundamental positions. It's like do you know how to hinge correctly? Do you know how to squat correctly? Can you go hollow arch? And if you can do all that with good midline control and you move well, you have the capacity to do movements like exceptionally well. But most athletes and including you listening to this right now are not going to do that and I challenge you to like prove me wrong, but that's that's the case, there's a like.
Speaker 2:a lot of these concepts, too that you're talking about are interconnected. They go together because if you don't move well and you don't like the movement, and then Hunter says, if you moved well, you'd probably like it, then the journey of having the humility to clean up your movement is potentially what's missing from you being who you think you should be, etc. The problem here lies in who do we attract on a majority basis to this sport, to this type of thing, and then how you have to evolve as a human, as you're in it as a remote coach. For me personally, if you're in your early 20 and you're like always pushing back, I'm going to work with you. If you're in your thirties and you're still like having that language of like, one of our one of the funny ones is the meme of it's like the Bill weather song I know, I know, I know the athlete. Athlete says I know to you over and over, and then they don't change um, you knew, then why did you?
Speaker 1:do it, yeah, yeah what the fuck?
Speaker 2:yeah, exactly, um. So you have to come in. You come into this with some form of type, a personality. You want to prove something to yourself, about yourself, and then, over time, it's a very humbling community to be a part of. It's like even if you are really good at seven of the 10 categories that we put out there, there might be one, two or three of those that completely sabotage those seven. Those seven, there's always going to be someone who's significantly better than you at a at least a portion of of what you have to tackle. Now are you going to just close your eyes and go no, no, no, no, no, like that's not true. I am who I am, I am who I say I am, et cetera. Or is it like? This is a humbling community? So I'm going to have some humility and realize where I need to have those things, because if you're not open to like I'm not strong, it's like well, you could be.
Speaker 2:Like moving in those positions, like all I see with someone who moves really bad with moderate to heavy weight is injury. That's the only thing my brain sees. It's like oh God, that's an ACL injury. That's the only thing my brain sees. It's like oh god, that's an acl, that's, you know, herniated l5, l4, l, like it's just like that's what my brain sees and all you need is enough reps and enough weight and enough stress in a particular position to do that um. And then you get on that hamster wheel of like I'm injured, I'm not injured, I'm injured, I'm not injured, and like trying to develop those things becomes impossible yeah, I, I mean I see it at the affiliate and at the affiliate level I'd say it's even less acceptable.
Speaker 1:It's like there's like, if you're taking crossfit class, like I don't know, there's one in like fucking 40 000 of you that's ever going to step foot on a comp, a high level competition floor, like a semifinals or or even less, the, the crossfit games, and it's like the amount of times it's like, hey, man, that that deadlift like we get, we got to get that back flat. And there's that weird, it's a weird gray area as a coach where you're just like, am I obligated to tell this person like you're gonna use like a balloon until you can like prove that you can do this right? Or is it like oh, this person's like moving like fine, like I'd like?
Speaker 2:it to be better. I need to wait on the bar to move. Well, coach.
Speaker 1:Yeah, yeah, I'm sure you do, for sure, and it's like you know. And then it's like, well, I'm also talking to a grown adult and it's like, well, I've told them, like you're gonna get hurt or, more likely, the person is like perpetually injured. We have athletes who are like I can't run. I don't run because my shins hurt. It's like your shins hurt and your quads hurt and your knees hurt because you have no ass and you can't use your posterior chain. Like I'll tell, I know exactly what the problem is. It's like here's the here's the problem, here's the solution. What are you going to do about it? Ah, probably nothing.
Speaker 1:It's like, okay, so, and at what point is it like the obligation to say like hey, I mean, what am I going to do? Cancel a membership? What are you going to do as a? I'm not sure, I'm not going to coach you anymore. It's like I don't know what the answer is, but, um, I, I think that there's a yeah, but I think that there's a weird gray area where it's like you're a grown adult, you can do what you want. I'm telling you, you're probably going to snap yourself in half at some point. A catastrophic injury is far more likely to happen to you than it's not. But at what point is it like hey, you want to do it. You want to drive without your seatbelt.
Speaker 2:Go for it Like yeah, and you have to as a coach and it's way easier in my position than it is in in yours relating to the affiliate is you have to talk to athletes about what the expectation is. Like. That is such a huge thing and you can develop that kind of relationship with an affiliate athlete. Um, because there are some people that are literally like leave me alone, I'm, I'm here and I want to ride the bike and jump my rope and do some ugly pull-ups and go see the physical therapist nine times a year for nine different injuries, like I don't know. There are just people that are like that and it's like, hey, you're a paying customer and oftentimes great to have in the community, in class, and that's fine.
Speaker 2:But like especially in a remote coaching setting, it's like what do you want? What do you want me to do? What is, what is your expectation here? And if it's like I want to, I'm here and I want to be here, it's like I'm not gonna. I'm just not gonna accept that, like that's not gonna happen. We're gonna keep talking about it and I'm just not going to accept that, like that's not going to happen. We're going to keep talking about it and I'm just going to completely change the programming, which obviously, again, can't necessarily do in an affiliate setting until it looks the way that we want it to. The thing that came to mind when you were talking about the seeing yourself move when, when I went to make my recruiting tape for football to send to colleges the jog from getting the play from the coach to run to the huddle dude, what a fucking loser.
Speaker 3:What a it was crazy and like I don't run that way.
Speaker 2:I don't know if it had to do with the pads, it was freezing, whatever excuse I can come up with. But like it was a real weird jog that I had and like I had to, I had to clean that shit up. I can't be jogging like that. I can't be fucking. I can't be doing that. So I was like, oh God, that's not what I thought.
Speaker 1:I remember seeing a clip of myself that you know you make the news. It's like the biggest fucking thing ever, like the news. Whatever. Channel six, channel eight, whatever was at our was at our game and I scored a pretty late goal, like it was a. We ended up winning. And I just remember watching like the play develop and I'm like this doesn't look like the Bruins, like I swear, I swear to God, like we're moving a hell of a lot faster than this.
Speaker 1:And you're like like is this a video? Like what is? Is this slow motion? Like they must, they must, the camera must be like six miles away. And it's like like, no, that's just the. It's just the difference between high school hockey and what you see on TV. And then I'm like you see myself and I'm like I kind of it's kind of a weird, like why is your gate like that? Why are you bent forward Like a fucking bozo? Like, like start skating around, like, like, like someone better than that, like I don't know it's. It's such a weird, it's such a weird thing.
Speaker 1:And it's like you almost don't want to see it, like I don't know, I don't, I don't want this anymore Like now I, yeah, now I know why I didn't get recruited to play fucking with with BC Like skate, like a fucking derp.
Speaker 2:I grew up like only hockey I watched was Maine hockey like University of Maine, Greatest, greatest college hockey team of all time. This thing's like 92, 93, 42, one and two was their record, which is just absolutely fucked Is that when Paul Carrillo was on the team.
Speaker 2:Yeah, yeah, two, two long tenure all-star NHL goalies on the same team as well, just like, come on, that's not fair. There were some allegations about recruiting violations. I don't want to hear it. Anyways, that's the best hockey. You know. I'm six, seven years old. Like Garth Snow is my idol. He's the number one goalie. And then a few years later, we went to a Bruins game and I was so confused I was like they're rockets in their skates, like what is happening. So like I don't know, there's I think there was like five or six guys that played in the nhl on that team, yeah, and like that's how they went 42, one and two yeah, because they're playing college students.
Speaker 1:But it was just.
Speaker 2:I could not fucking believe the difference because, like nba, games are cool, but cool, but it's a size thing. When you go walk courtside before a Celtics game and the shortest guy is 100 feet taller than you, it's like what is happening out there. This makes no sense Not the same though Hockey is just like. Because is the rink bigger in the NHL or no?
Speaker 1:No, it's the same as Olympic size.
Speaker 2:ice sheets are bigger, right um, oh my god, I just could not believe and like, yeah, hockey is also to me, like, like I shouldn't be able to tell when I'm a 10 year old, but it was staggering yeah, yeah, hockey is weird too, because there are so many different.
Speaker 1:I guess you could probably make the argument for other sports too. But like the like football, it's, you know, it's it the argument for other sports too. But like the like football, it's, you know it's. It's like high school, college, professional, those are like the main leagues, like with hockey, like there are more steps and there are more, like, you know, junior hockey and like college hockey. But it's like every step is like it's just so, no, it's so noticeable how much faster it is.
Speaker 1:Like you go from like even just it's kind of funny like I went to a mariners game, the local east coast hockey league team, which is like two, like two, two.
Speaker 1:I don't know if they're just below the ahl or two leagues below, they're a couple stages away from the nhl but obviously infinitely further ahead of beer league hockey, which is my current context.
Speaker 1:One of the one of the dudes I actually he actually played in the men's league that I played against and like during his regular season he played east coast hawk in the echl and even just sitting in the even just sitting in the stands, it's like you can just tell just how so much faster the game is than like what you are used to playing. You can notice it more as an adult. But then you go to an ahl game and it's like it's three times as fast. And you go to the fucking nhl and like you can't even. You can't keep up, like you can't even keep up as a fan and I don't think, yeah, fan, and the casual fan doesn't have quite the same appreciation for it, but like hockey is super weird, like that. And it's like how much fucking more skilled can these guys get? It's like, oh, fuck it, hold my, hold my beer beer.
Speaker 2:You have to get like four or five out of ten good at a sport to get the chance to just walk around with people who are like a six to ten and go yeah, that ain't me, that ain't me, dog, that ain't fucking me like it's funny, yeah, because it visually doesn't, doesn't usually track.
Speaker 2:It's like, well, I've hit a ball like that before, or I've thrown a ball like that before, or I've thrown a ball like that before, so clearly I belong out there with those people, and then you mix it up with them once, one time and you're like dude, I'm a fucking loser. No, it's funny, this, ain't it?
Speaker 1:Golf is one of those sports, um, and because it's like it's I guess it's kind of similar to CrossFit in the sense that like you could go out and play at least the same golf course that professionals play on on the PGA Tour. And obviously the courses are set up a little bit differently. It's longer the, the, you know the, the grass is mowed differently and stuff like that. But you could like as a, as a weekend hacker, you could go out and be like, yeah, I was only I, only 10 strokes off. You know the 25th place PGA Tour player and you like, the better you get at the game, the more you realize just how much better like the professionals are than you will be.
Speaker 1:In every aspect of the game, at like every single level, it's like, yeah, you just get the, yeah you're. You're ignorant enough when you're bad to think that, like, you could somehow manage to put together. It's the. It's the old question of like, how many plays could you make it in the nfl before you got flattened? And it's like none, like zero, there's no, there's no play. You don't make a single. You don't complete a play without getting flattened. You don't keep up for one shift on a hockey in in the nhl. No matter how fucking fast you are, like you, you don't keep up for two holes on on the pga tour at the level that these guys are playing, and the better you get the, the more you realize just how fucking far you are away from that level.
Speaker 2:I had to have a line. It's like I, when you come home from college I don't know if you ever did this, but like you go out to like gritties and fucking bullfinies. You go out to the bars and you see people from high school and they're like, are you playing football at a colorado state? And, and my line that I developed was you know, outside linebacker for the steelers, joey porter, and like, yeah, I'm like, can you imagine him tackling me, do you?
Speaker 2:think that would be okay like I, I would be in a coma for anyone. No, I'm not 100, not like. Like I had to come up with that line because it's like, come on and golf. Golf is weird because it's your opponent is the course, so like.
Speaker 1:Exactly yeah.
Speaker 2:Think that you know you. You finally shot one under at Willowdale and then you watch the tournament where they do the fucking turtle shell. They do the fucking whatever. It's called turtle shell greens, yeah, and they're designed so that whenever the ball is on the green, it just rolls off. Yeah.
Speaker 1:Yeah.
Speaker 2:It's like, yeah, good luck with that. You get so good at golf that they have to make it basically impossible. And it's like, yeah, no, that's not. That's not the course you're playing on, pal, I promise you.
Speaker 1:Yeah, yeah, when you start to like, do, especially like for a weekend tournament where it's like you know if it won, it's like I don't know what, the I don't know. Maybe, seb, you can do a quick chat. Gpt, like how many golfers achieve scratch level golf, that's a 0.0 handicap. Professionals are like between plus seven and plus nine, so like they're expected to shoot, you know, seven to nine under par on a standard golf course. And it's like to to be able to put together four consecutive rounds of essentially like and those guys are still making mistakes on the hardest, the longest and the most difficult golf courses like that anybody can produce. It's like you are so far away from that level that it's like it's not. You can't even fathom how far you are away from from being that good. What is it? Less than 1%? Yeah.
Speaker 3:It says that it's. It's a hard number to pinpoint, but one to 2% of golfers worldwide ever achieve a scratch handicap. And then it breaks it down, says according to the USGA, only about 1.85% of male golfers and 0.69 percent of female golfers in their database hold a handicap of 0.0 or better and how good would you be like that's one of those like causation correlation.
Speaker 2:How good would you be to put your information into that? So that's not taking into account all the people that never tell them how much they suck for sure.
Speaker 1:Yeah, there's, and that's that number is way lower because you get guys like those are, those are self-reported scores, so it's like ain't nobody at that level reporting just like crossfit yeah, yeah, it is perfect, exactly like crossfit. Sure you did that, yeah to your point of uh.
Speaker 3:So I played like D3 soccer at a decent little school, but the year that we won our conference, well, we got to go play in the national tournament and we're playing the school. They're called Messiah. They're out of I think it's like Western PA, but they were like 18 and 0 and they've won like they had won like four straight national championships when we had to play them. They had won four straight national championships when we had to play them. And, to your point, there's levels to the game because just the reaction time and the quickness of just mental IQ of how to play the game. I remember the first play of the game. I did a 50-yard sprint to catch up to their forward. I slid, tackle, won the ball.
Speaker 1:And by the time I got up, he was already 20 yards down the field with the ball again and I was like, yeah, like we lost six to one. So it was pretty bad. Like the linear speed of one of these guys. Like, yeah, you, you might be able to, you might be able to do it for like even a similar distance as that person. But, like, can you control the ball? Can you move the ball as quickly? Can you like, do you have the same touch? Like the level of time? And it's like all the little things that come together that like add up to make that exceptional athlete.
Speaker 3:And it's like you have.
Speaker 1:You have one out of 20 of those attributes.
Speaker 3:Yeah, like you're really good at, like you're rated at like 76 in fifa, in this one attribute and the rest you're at like a 14 yeah and those cats were good at everything and they were also the size of basketball players like.
Speaker 1:Their average height was 6'3 yeah and dude, I'm a munchkin sports like, yeah, I'm a munchkin.
Speaker 3:Like there's, no matter how fast I'm running, I'm not catching up to 6-3. Yeah and dude, I'm a munchkin. And those sports yeah, I'm a munchkin, no matter how fast I'm running, I'm not catching up to 6-3. Guy time after time for 90 minutes.
Speaker 2:This is a PSA, though, for training partners too, because part of the reason this happens is because you play with other people that are like that, yeah, that's such a huge part of it. That was one of the the biggest realizations that I had dealing with, like recruiting stuff. They're like in our minds you've literally never played. I was like what they're like yeah, you've never played a game in your whole life. Those guys suck that you're playing against. Like thanks, that's incredible. But like, you can like like like a someone like if you took hockey as an example and someone was born in Iowa or Saskatchewan, the exact same person and what they would be turned into as a hockey player would be night and day different. Important that if you do want like to bring it back to crossfit, if you do want like the ability to to get to the place you want to go, you have to surround yourself. You have to continuously surround yourself with someone at a higher level than you, because it does drag you up. Like that shit really does work really well. It's like if you're in that environment, you kind of understand what it takes for for something like that to happen.
Speaker 2:Um, any thoughts on like. Do we need to call out anything specific with gymnastics. I don't think so. I think this is more of like a thematic overarching thing. Like get a can. Like if you suck in handstand push-ups, muscle-ups, toes to bar, chest bar bar muscle-ups, get a camera on it. If you don't understand what you're doing wrong, put that in discord. But like, again, that discrepancy between mind's eye and reality is a very big thing. Right, it's like we talk about, like so much of gymnastics is gain leverage over your hip and then use your hip and like you think you are. But that's one of the reasons why we over cue as coaches. It's like this person thinks that when I say open their hips, I mean slightly open your hip and then continue to do everything else the same way, so you find some way to force them where they're thinking again in their mind's eye that they're getting into this crazy, overextended position and literally all they're doing is actually opening their hips.
Speaker 1:Finally, yeah, yeah, I think that's a super common.
Speaker 1:I mean, honestly, going through my last couple of years of golf progression, that's like one of the most common things.
Speaker 1:It's like you need to over exaggerate a feel in order to just get it like centered to where it probably should be. It's the same thing and in a lot of a lot of movements in CrossFit it's like you thing. In a lot of a lot of movements in CrossFit it's like you over if someone, if a coach, is giving you a cue or something like that, the odds are that you need to like drastically over exaggerate what you think you're doing. Like if you think that you're doing it correctly, like you're probably not. If you think that you're wildly exaggerating it, you are now probably doing it correctly, because you need to overcompensate in order to kind of find and it's also helpful to find kind of the left and right lateral limits of what you're supposed to be doing. It's like, ok, you move really poorly, you're on one end of the spectrum. I need you to like do something so far in the complete opposite direction just to get a feel for, like where the middle might be.
Speaker 2:All right. So the other side of this is a bit more so. I consider filming your lifts, having the videos to be data. It's information that we can use to improve. The other side of that is like marking your splits.
Speaker 2:I know that we talk about this kind of thing fairly often, but if you're listening, how often are you either writing down on a whiteboard during an interval or, you know, tapping the lap timer on your watch during a Metcon or something like that?
Speaker 2:How often are you doing that, writing all of them down afterwards and then rethinking about what your strategy was in the workout?
Speaker 2:Like, probably not super often for people, and the part of it that I really want to drive home is you have to do that for years until it becomes intuitive Until, like we know plenty of athletes that you know have the notebooks that date back to God knows how long or the beyond the whiteboard that they've done every single day, like that account.
Speaker 2:They're the type of people who it's almost unfair that also will just glance at the clock and know that they held two minute splits the whole time and that you know they broke up their toes to bar into x, y and z, like these are both of these things are low-hanging fruit to the point where, like, you're not doing anything extra in your training at all, you're, you're, you're giving yourself an opportunity to observe yourself with the filming, and then you are essentially auditing your workout and your pacing and all of that stuff when it comes to your conditioning, and I'm hoping that some of the crazy strategies or ideas or lofty goals that people had in the open will nudge them to like get into the right place with this stuff, because if you can get fit and get strong but also move better and be smarter in conditioning pieces as an athlete, it's going to completely change how well the training actually takes hold when you try to go compete.
Speaker 1:I think there's, like there's the compounding effect too. It's like you learn you learn how to get smarter. You learn how to move better. Time start getting faster, you get, you start getting faster, you start moving better. Like it's a big positive feedback loop. I think it's the same thing in the opposite direction to you. Like you don't improve your movement, okay, the movement stalls. You try to go faster, you get injured. You go, you get injured. You have to you compensate and do something else. It's like, and it just goes in the opposite direction. And then, to your point, you start recording score. You record your lap times, for example, or like round times, and you're like, oh wow, like thought I was going faster, turns out I lost 12 seconds because I was fiddle fucking with the goddamn rower straps for eight seconds every time.
Speaker 2:Like that said, um, dude, dude, when, when someone fucks with oh my god, dude, I, I can't someone sends you your, your remote client sends you a video it gives me aids it gives me aids 19 seconds on the straps yeah, what couldn't?
Speaker 1:couldn't pick up the handle, couldn't start yeah, are you trying to ruin my?
Speaker 2:is that? Did you do this on purpose every time?
Speaker 1:yeah, this is good yeah, this is I'm gonna pretend. I'm gonna pretend that you intentionally tried to irritate the fuck out of me and give you the benefit of the doubt instead of calling you a fucking moron. Oh my God.
Speaker 2:It's my favorite. It's my favorite. It's crazy.
Speaker 1:The hands on the knees before I'm on the machine. It's right there you can sit, Sitting's free. You're going to really like it, I promise.
Speaker 2:If you like, hands on the knees, you're going to really like sitting on that rower.
Speaker 2:I promise, holy fuck, gotta love it. So we talked about the ones that aren't as easy. Probably the hardest one is in Metcon. Sometimes they don't have clear, concise rounds. It might be ascending, it might be descending, so you do have to essentially use the lap timer to mark certain points in a workout so you can pay attention, because at that point it's kind of math. Interval is a little bit easier again because we stop to rest. Therefore I can go run over to the whiteboard and say you know, it was this far into the interval that I got this round done, or I got this far in the AMRAP, etc.
Speaker 2:The easiest one by far is going to be anything that has data right in front of you, like your ERG screens. You know your watch when you're running that sort of thing. Do you think there's any tricks or tips related to like using the information that you're seeing on those machines? Like, is there a level of education that someone needs to have, either about the machine or about their gears or whatever, where they could do a little bit of a better job with that information?
Speaker 1:in the like. I mean I was going to say the gears matrix, I think is super valuable, um, because that's just something that you would expect to update regularly, especially when it's like, as it relates to a regular training, you know, just a regular wednesday rowing interval, for example, where you can update that sort of thing, um. But I think there's also like there is a bit of the intuitive sense that comes along with that, like how are you feeling on that day? Like there's so many variables that can impact a training piece, the training that you did before that, the training you did yesterday, the training you did two days ago. So it's impossible to know what. You know what causes the stars to align on a given day and then what causes you to feel like complete dog shit.
Speaker 1:Sometimes it's more obvious than others, but like the going with, like the intuition and a little bit of by feel, it's like if it's a good, if it feels good today, like recording that sort of thing and like maybe you put it into your, into your, uh, into your matrix, like the gears matrix, and it's like you make a note that was like felt exceptionally good today. So it's like you know, it's like making sure that you're not equating this one effort on a random Wednesday. It's like this is the. It's the same thing as like that day that the back the stars align and you back squatted 20 more pounds than you ever have in your life and you haven't hit that again. It it's like that. It's great to know that you did that one time, but it might not be valuable as like a one rep max, for example.
Speaker 1:Same thing with like the machines. There has to be a level of like feel and just intuition that goes into it, that says like okay, my expected pace today is this. I got you know. I'm not excuses, but that seems like it's a little bit out of the cards today. So I'm going to make an adjustment, just knowing how I feel, and then you can always assess afterward. That was like, turns out, I was being a baby, I didn't need to do that, or like, good on me, I got the most out of that session because I wasn't feeling 100%.
Speaker 2:You can also. I think that's a good point. You can try to reverse engineer situations. There are reasons why you would do better on a certain thing. Keeping track of your HRV like seeing what your recovery actually looks like Not just nutrition, but nutrition timings is a study that was dropped recently where they took two groups.
Speaker 2:They had them do some pretty nasty, nasty intervals on a bike and then one group that both groups ate the same amount of carbs like higher, higher carb situation. But one of them could just eat whenever and the other one had to have 40 to 60 grams per hour in the three hours following the interval. So they ended up with the same amount of muscle glycogen, but then the group that did the 40 to 60 grams kicked their ass the next day in intervals Interesting. So there's kind of multiple things happening there. But one of the ways that we cue the body to stop being catabolic and break down muscle tissue and go into muscle protein synthesis is through an insulin spike. So you can think about that timing of being like, hey, we're done with this, we're not breaking down tissue anymore, we don't want to do that, we want to recover, that sort of thing. So you've got that. You've obviously got sleep, you've got hydration, you know you're playing around with your sodium intake, um that sort of thing. And again, the machine gives us more opportunities for that because of the gears matrix. We couldn't have a gears matrix for Metcons.
Speaker 2:That was a, b, that'd be a large document, right, like the things aren't going to translate to one another, but knowing that I can go in and see that, like my fourth gear row, you know ranges all the way from a 141 to a 146.
Speaker 2:Why is that the case? Like is it? I'm coming off a rest day and I'm feeling better again, is it all those other pieces? So, um, that's why I can always talk as a remote coach, can always talk myself into, regardless of the strengths and weaknesses, into getting people onto machines on a regular basis, like we can tweak what pathways we're going to attack. But man, you'd have to be some kind of fucking monster on machines for me not to want to use those on basically a daily basis. So, yeah, I think I think part of part of the podcast here moving forward for the next few weeks, aside from any sort of, you know, guests that we bring on and interviews that we do, will be related to what are the sort of smaller things that are actually pretty long levers that we can pull in our training at this point in the off season to get us a lot better?
Speaker 2:And the first place my mind went um was just like having accurate information about what you're accomplishing, and that could be from a movement perspective from the notes and how you're breaking up workouts from actually filling out your gears matrix, um, so that you know what you're supposed to attack that sort of thing, um.
Speaker 2:But yeah, it's, it's a. It's a exciting time of year. I can tell you right now that the athletes that I have that are jumping on to semifinals prep right now are jealous of you guys, because you get to go in and do a little bit of weakness work and kind of lock in on things, and they're about to hit themselves on over the top of the head with a hammer for six to eight weeks intentionally, um. So if you're bummed about where you finished, um, just know that that type of off season is actually a luxury for a lot of athletes and the athletes who have to navigate competing on and off year round. It's really challenging for them to be able to lock in on what they're trying to accomplish like you guys are able to right now yeah, but in to the to to all the rest of us mortals like to be fair.
Speaker 1:Those, those semifinal athletes, did that at the beginning of this season. That's what they were doing at this time of year last year, right, or at the start of their offseason. That's when they're doing that sort of thing. Your offseason just happens to be right now.
Speaker 2:True Is that?
Speaker 1:final thoughts Fuck this snow. Now I'm done.
Speaker 2:Did we do it?
Speaker 1:Yeah.
Speaker 2:Thank you for tuning into another episode of the Misfit Podcast. Make sure that you head to the link in bio on our socials or MisfitAthleticscom to get signed up for a two-week free trial for off-season block one. To get signed up for a two-week free trial for off-season block one, you can head to teammisfitcom to get signed up for a two-week free trial of our affiliate programming. The Ulysses phase just started Two weeks on PushPress, streamfit and SugarWad. Teammisfitcom. Click sign up now. That'll take you there. See you next week Later. You.