Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
The Brutal Challenge of Individual Semifinals Workouts - E.351
The Individual Semifinals workouts have arrived, and they're a brutal test that separates those heading to the Games from those whose season ends here. Our coaching team breaks down each workout in depth, offering strategy insights you won't find anywhere else.
From the ascending ladder of muscle-ups paired with back squats to the punishing double dumbbell overhead walking lunges at 70/50 pounds, these workouts demand extraordinary shoulder stability and midline control. The heavy Isabel (30 snatches at 225/155) showcases just how far the sport has progressed, with top athletes expected to finish in under four minutes.
We explore the strategic complexities of workout order across the four-day competition window, considering central nervous system recovery, muscle activation patterns, and movement interference. Should you prioritize the heavy barbell work early? How will your grip hold up through multiple gymnastics-heavy events? When should you schedule the 30-minute AMRAP for optimal performance?
Beyond the physical challenges, we discuss the mental aspect that often determines who advances from a tightly-packed field. The ability to push through discomfort, maintain focus across multiple days, and execute a strategic game plan separates those who qualify from those who don't.
Whether you're competing, coaching someone who is, or simply fascinated by the evolution of CrossFit, this episode offers valuable insights into how the sport continues to progress and the extraordinary capabilities of today's elite athletes. The gap between recreational CrossFitters and those competing at this level has perhaps never been more apparent, raising questions about where the sport might head next.
Listen in as we analyze movement patterns, discuss mobility preparation strategies, and share our perspective on how these workouts will unfold across the competition weekend.
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Good morning, misfits. You are tuning into another episode of the Misfit Podcast. On today's episode we are going to be talking individual semifinals workouts. I know the amount of people that are actually doing these workouts is a little bit smaller than we had for quarterfinals last year. But talking through workout strategies, talking through, potentially, how you'd warm up, and then the big question of what is the order, what's that supposed to be? That sort of thing. So we'll take a dive into that. Before that, as always, a little bit of housekeeping, a little bit of life chat.
Speaker 2:The Misfit Affiliate Cortez phase starts on Monday, may 12th. That is the official start to the 2025-2026 program track for Misfit Affiliate and if you tune into the podcast next week, you'll hear us go into detail on that. You get a two-week free trial StreamFit, sugarwad, pushpress just by going to teammisfitcom and clicking on sign up now and then choosing which programming platform you'd like to use. A little bit further down the line, we have off-season block two for Misfit Athletics, continuing on the path of strength bias versus conditioning bias, and that is Monday, may 26th. Life chat. Gentlemen, what is going on?
Speaker 1:Being terrible at golf is in full swing.
Speaker 2:Pun intended.
Speaker 1:Season started. Yeah, finally getting some good weather out, though, so that's nice.
Speaker 2:Dude the weather is amazing.
Speaker 1:Yeah, you get like two days of decent weather at the end of April that remind you of why you might live in Maine.
Speaker 2:It's an abusive relationship though.
Speaker 1:That's not like, it's like 48. We're like how suicidal I was like two and a half weeks ago.
Speaker 2:So I disappeared to Miami. Fuck this.
Speaker 1:Yeah, I don't know what this. Yeah, I don't know what this. Uh, yeah, the super, super long-term viability of being fucking miserable for six months out of the out of the years is uh, that's, it's the.
Speaker 2:The thing that I've heard the most as a retort is the like. Um, the scandinavian crowd. Like they're all about the winter and like their winter activities, like they get outside a ton and they, you know, do the like. You know they've always got a fire going and they're always making like certain kinds of food and shit like that.
Speaker 1:I just like I'm like a fourth generation italian aka american. Not a scam, my winter activities don't involve any of those things yep, um seb.
Speaker 2:What's up, dude?
Speaker 3:dude, I uh actually have some good news. Uh. The first order of business is my cowboy hat finally came in. I was, I was telling, drew about it in tennessee uh, so it made its way here from uh british columbia and it arrived uh yesterday and I'm pretty pumped to uh to bring that that puppy out and wear it.
Speaker 2:It's custom made for my noggin and you said that you'll go like it's not like a special occasion specific thing, like where, where do you wear that?
Speaker 3:I'll probably wear it like anytime. I'm not doing anything like athletic, which is never, probably all the time. So, yeah, yeah, so I grew up in a farm. So basically, like when I talked to the guy that makes them shout out to a Patterson hat company um, it's just. I basically told him like hey, I want the highest quality, cause I'm just going to wear it all the time and it's going to get beat up and I want it to look the part. So it's a Spanish buckaroo hat, so it's an homage to my grandfather and growing up in a cattle ranch. So it's pretty cool.
Speaker 2:Um, and growing up in a cattle ranch, so it's pretty cool. Um, I like the older I get, the more I get like obsessed with like a craftsman, like someone who like takes like an incredibly long amount of time and like attention to detail those. Those teapot videos on instagram. Oh my god, dude, I could. On Instagram. Oh my God, dude, I could probably watch an hour straight of those. It's just someone making a teapot from like start to finish out of clay. It's fucking incredible the tools that they have and the precision. I'm just fucking laying there. My wife walks in. She's like what are you watching? I'm like I'm in minute nine of this dude's teapot and it's incredible.
Speaker 3:So good, yeah, dude, it was a 16 month process and he makes them from scratch. So he probably makes like maybe 25 hats a year because it's only him and I think he just recently he got a couple of apprentices so he can kind of build a little bit more. But yeah, it's like one of those things. That's like you get on a waiting list and then you get a sizing kit and he molds the hat to your, to your head, and and so it's pretty cool. Man, I remember watching the anthony bourdain um when he went to willie's boots in la to get like his chelsea custom boots, and it was kind of the same process where it's like you you wait so long but you're so excited once you get it because, like you know how much, how many hours of craftsmanship went into that yeah, yeah, there's.
Speaker 2:There's some form of that in my future as I get older and I don't know exactly what it is yet. Like I've gotten into woodworking a few times, but it's always been like making one specific thing that I wanted or needed and then like didn't continue to do it, um, that sort of thing. So I I need a, I need a meticulous hobby.
Speaker 1:For sure, hunter's golf count I think so I mean it.
Speaker 2:It's a combination of brain power and physical exertion.
Speaker 1:It's the right combination for me. Woodworking is like that. I went through a brief phase of that with a basement that was not really conducive to woodworking.
Speaker 2:A basement that could double as a horror movie set.
Speaker 1:Yeah, I think it was primarily a horror movie set. Yeah, I think it was a primary, primarily a horror movie set that I I turned hunter's chainsaw massacre yeah golf, golf became that, that for me, but be what carter gets into.
Speaker 2:Like, like I'm like I would I don't know, I would learn to play an instrument, learn a new language, get into what like, anything like that I think would be cool yeah um, like'm legitimately it's so funny being the like ADD kid that never paid attention in school. Like I'm excited to like get that geometry textbook and just be like I can fucking hold my beer. I got this shit.
Speaker 2:I'm gonna be like waiting for him to come home to help him with his homework, because I'm excited. Speaking of that, um, we had his second birthday party this weekend. Um, I joked yesterday that building the balloon arch was top 200 hardest things that I've done in my life. It was more just like the, the instructions were trash woodworking needs to.
Speaker 2:Hasn't figured out the balloon arch yet, holy shit, dude, I'm telling you I would, I could, I think I could build a table in the amount of time that it took me to build the balloon arch. And it was funny because I, like I grabbed the packaging for it and went down into the basement because I didn't want him to see it prior to, um, obviously, blowing up balloons in the presence of a two-year-old. Like you don't get the balloon back, like you can't take it and then put it in the thing. So I went down to the basement and I it's been I don't know two and a half three weeks since I got my wisdom tooth pulled but I blew up one balloon and I was like, fuck, that hurts. So I went and found the air compressor in the car, blew those bad boys up that way.
Speaker 2:And then I would say, on the other, like the highlights from that, he had his first like real dose of sugar in his life. Like he eats a ton of fruit but like had never had, like he had, like at a birthday party, had like a bite of a cookie, but it's always funny to see the reaction. So like he took some frosting and put it in his mouth and he just went more, more, more, more crazy, yep. And then he had pizza as a meal for the first time. He eats a lot of my pizza, like he just stands next to the stool and says more um and then tells everyone dad, I love pizza like yeah, he does, it's like carter, do you like this?
Speaker 2:and he's like dad. I love pizza, um, but in true fashion. He made it like like we cut it up into little squares and put it in his like on his plate. And he made it like like we cut it up into little squares and put it in his like on his plate and he made it like halfway through it and then wanted like beets and kiwi and like other stuff. So there's there's still a, there's a, there's a healthy balance going on in there, which is good. But yeah, that stuff is, um, that's wild is.
Speaker 1:Apparently, I've got friends who have young kids to similar age who talk about like you know they general because they're in the CrossFit gym. They have a better than average understanding of you know food and nutrition and try to give their kids, you know, do the best they can in that regard. But like when you hear one of them talk about, like their first, a popsicle or a piece of cake or something like that, and how kids are just like yo what's up?
Speaker 2:yep, like this is it.
Speaker 1:It's so easy to see how people fall down that that path so easily, yep yeah, yeah, the, uh, the.
Speaker 2:His diet is like straight out of a fucking crossfit manual yeah, like he just eats meat and vegetables and fruit.
Speaker 2:That's it. That's all he eats, and he fucking loves it too. Like we haven't we haven't really had to like explore a ton, like go outside of that. Like he'll try anything. It's basically the opposite of me. He'll try anything and likes most things, which is fucking great. The only thing I'm pissed about is he got a double ear infection this weekend. So the day before the birthday party woke up at 5 am very unhappy double ear infections. We got to do the antibiotics and his stomach, compared to his friends, is fucking great like because of his diet. So, yeah, now you're gonna deal with the like. Especially in babies, you get messes with their stomach. A ton gives them a bunch of like rashes and stuff. So, woohoo, good stuff. Um, all right, let's talk about the what are we going to call it in?
Speaker 1:affiliate online, not quarterfinals, semifinals the semifinals workouts or this, the affiliate cup stuff. No, no, no, we're not talking about the community cup?
Speaker 2:there's no I'm gonna tell you right now, there's no preview, there's no podcast preview for the community cup. There's no, I'm gonna tell you right now there's no preview, there's no podcast preview for the community cup. Um, obviously, if you're a misfit and you have questions and you're excited about it, good for you and you can come to me and I'll answer your questions. But, um, I think a podcast on that topic would support the topic too much.
Speaker 1:Um, and I'm not a fan. Wake me up when you want me to answer a question about it, but exactly.
Speaker 2:Um, all right, seb, let's bring these bad boys up. Uh, so we got five workouts. They have from thursday afternoon through sunday evening to get them done.
Speaker 2:Um, it's a pretty good mix of styles I would say, um, they like when some of the divisions that people claim that they don't care about come up, it's like the least creative shit that you'll see, um, something that looks like it took 20 minutes to write the whole thing. So it is good to see essentially a different style workout across all five. There's, I would say, one major redundancy, and we can get into that a little bit. There are things that I like about it and things that I don't like about it, but we'll get started with workout number one Amrap 15 minutes, three muscle ups, three back squats at two, 75 slash, one 85, 30 foot handstand walk done as 15 feet out and back, had three reps to the muscle ups and squats every time.
Speaker 2:Um, the ascending rep scheme uh, as affiliate coaches, um, we get a front row seat to the impending doom that they can be when not executed properly. Um, on a pretty regular basis. Right, it's like wow, it's like the twos were easy and the fours were easy and the sixes were easy. Let's motor through these. Um, and they have just that death by feel of easy and then so hard, um, so I'm personally very intrigued at when that's going to happen in this workout.
Speaker 2:Um, but the cool thing is, early on, like pretty gassy, pretty gassy to do the large range of motion, movement of the muscle ups into the back squat, with the bracing being upside down normally, can spike the heart rate a little bit, even though it's pretty short.
Speaker 2:And then you're working your way through it and at that point it becomes muscle endurance of how many sets are you going to take? How long is it going to take to do your muscle ups? And because you're resting, then you're probably going to be able to reach more on the back squats, which is painful in and of itself. So I don't know what your initial thoughts are on it, hunter, but it's intriguing because the timing of it like when you're trying to guess scores it's like it's not going to be as easy to guess the score without seeing a version of it just because like okay, let's say you made it through the round of 15. That's only like nine or 10 minutes of work, but it's 45 muscle ups, 45 back squats and, you know, not negligible amount of handstand walking negligible amount of handstand walking.
Speaker 1:Yeah, I, I got to imagine if you did like, uh, if you filmed, filmed an athlete or just took, took an athlete's video and tie, had one to two timers going. One was the timer where somebody was working, like actually under tension, and then the other timer that was you know athlete is resting, stand waiting around whatever. I almost, almost want to say it'll be pretty similar, like so, getting you know 45 reps of each, I feel like would be pretty good. I don't know, it is weird because, like, you're going to see athletes who have to break it up or choose to, maybe intelligently, in the first set, right, so like.
Speaker 2:Or in the probably not the threes, but maybe the sixes, right, like yeah a six nap a muscle nothing wrong with a little four, two on the muscle up there yeah for sure.
Speaker 1:Um, and then just how long an athlete chooses to stand there and wait to do the next set is obviously kind of where like that. It almost immediately becomes like how long are people resting? So, like you said, pretty difficult to to to predict. I think there'll be a um. I don't know how like obvious this is to some to viewers or what, or you know people about to do it, but I think there'll be a pretty sneaky upper body demand, not not that like that's not, like you're gonna end up around three. You've got nine muscle ups, like obviously there's that.
Speaker 1:But sure holding that barbell in the back rack, I think is gonna actually make the handstand walk and the next set of muscle ups a lot more challenging than people probably think. So, um, yeah, it's a. It's a. It's a cool workout. I think it'll be pretty gassy for like gas tank feel for the most part.
Speaker 2:Um, first half of it, for sure first half of it for sure.
Speaker 1:I mean even like, even as you get further into it, like doing a set of back squat and that weight for semi-finals athletes is like it's.
Speaker 1:It's obviously heavy, but it's not like it's strategically heavy yeah, it's strategically probably aren't gonna have to re-rack it mid-set um, right, yeah, you know a lot of people are going to be able to motor not motor through it, but like we'll be able to re-rack strategically and and rip out decent size sets, and that is like that. The metabolic demand on that is is non-trivial for sure, and same with the muscle up. It's a matter of how, how well your upper body can sustain the tension of that back rack position and then, oh, you're getting upside down, getting upside down and getting up and over the ring. So it'll be a be curious to see some videos of different types of athletes doing this workout. But, um, it's a, it's a quote. We haven't seen a workout like that before. I like the fact that there's like the lifting components for semi-finals are kind of in you know it's either isabel or there's the heavy back squat here.
Speaker 1:Um right, seeing a back squat in a workout is something we haven't really seen before, aside from, you know, a total or something like that. So that's pretty cool too. Um, yeah, yeah, I think it'll. I think it'll be a. It'll be an interesting test for sure.
Speaker 2:Um, workout number two seb, pull this bad boy up. This one's the talk of the town. 20 down to two by twos, so 110 reps of double dumbbell overhead walking lunge with 70s slash 50s. That's right, seb. Double dumbbell overhead walking lunge. I saw the facial expression. That's how we all felt reading it. Um and GHD sit-ups. So Mention the major redundancy we have 120 plus toaster bar and 110 GHD sit-ups. I don't completely understand why that's necessary, but I like the rephd and you're just going to do the ghd's and they become an element of how the whole workout weaves together and not just do you wreck yourself with ghd's enough to be able to do like 60 fast over and over that sort of thing. I like that they're. They feel like more like part of the workout. Um, I don't know if you agree with that hunter, but I just like dude, does it always have to be like like a chipper set every time we do these?
Speaker 1:yeah, I think it's cool, like we saw at the in the master's qualifier the other year, a smaller set of ghd sit-ups, kind of the ghd placed in a rep scheme.
Speaker 1:That's like a more cardio type stimulus, uh, rather than what we typically see is you know big three rounds of 30 or just a. You know a big chunk of ghd's, um, so I think it's good to obviously plug that movement in with a different. You know it has a, it can. It can elicit a different kind of feeling from the athlete, depending on right. You know whether movements it's paired with and, and how many reps and and whatnot. So, uh, instead of tip the typical like we're just gonna force you to slow down and stop with a high, with a high volume, like a big chunk. Um, this volume of reps is not like unreasonable for a semifinals level athlete or an athlete, someone who's made it to this level and presumably, you know, performs ghds with some regularity. Like 150 is kind of like, I think of that as like the upper limit for right. Pretty much any scenario that we need to ask an athlete to do closer to like 75 to 100 for, for, maybe, a hatchet level athlete, is like, if you can, if you can do that without being you know you can work yourself up to that without being debilitated Um, you're, you're in a pretty good spot. But, um, I think it's more like, when you compare this one to the toes, to bar the the row toe to bar rope climb. It's like it. It'll be interesting. I I could be wrong on this, maybe I think, like the ghd's will, it's, it's we, it's what. Like crossfit, all crossfit love.
Speaker 1:In every, pretty much every online competition, except for probably the open there is, there's a workout with a like, with a huge midline demand and I've said this before, but if you pay attention to main site, like, once every two weeks or so, there is a deliberately programmed midline intensive workout and their definition of midline is broader in the sense that, like, they might think of a goblet squat and a farmer's carry as midline intensive, which it is for sure.
Speaker 1:But, like you know, the more obvious one is ghd sit-ups or toes to bar, or doing toes to bar and then having to climb rope, you know, lifting your legs to climb rope. And then also, people don't realize they use their midline on the row until they've done a bunch of a fuckload of reps and they lean back in their in their stroke and they're like, holy fuck, there are my abs. Um, so, but as far as like, it is strange that it's you've got two very obvious hip closing movements, you know, in the GHD and the toes to bar in the same competition weekend. The stimulus is obviously quite a bit different than the two workouts, but it is uh curious um yeah I guess, like the other element is, crossfit does also like to challenge people's grip.
Speaker 1:There's like a close second to midline testing. Is grip. Is grip training of some sort? And like row toe-to-bar rope climb certainly, certainly covers that, but um, yeah, it's a, it'll be very interesting. I think that the the crux of this is the dumbbells, more so than yeah, what do we think about the dumbbells?
Speaker 1:well, I mean, no, that's no joke yeah, these are not quarterfinals workouts no, no, I mean, it's like, yeah, you get an athlete who snuck in after the, uh, after the open to the in affiliate semifinals and you're like, hey, I'm going to have to dust those seventies off, figure out how to put them over your head and then lunge with them.
Speaker 1:Um right, yeah, that's, that's the. I think that'll be the crux of the workout for, for, for people who can do this workout like, who can actually get the dumbbells overhead, their overhead positioning is good, their midline stability is good, like this work, this is going to suck. This'll be, this'll be a shitty workout, but for a lot of people, this is going to be like can I? Can I even stabilize these dumbbells overhead safely enough to do a lunge step, let alone even stabilize these dumbbells overhead safely enough to do a lunge step, let alone. Right, what is it you said? 110 of them did that math? Um, there's going to be be a lot of a lot of heinous looking overhead, walking lunge positions that, for your average affiliate goer is like yo, that, that ain't it. I don't know what movement that is, but that ain't what we're looking for and we're gonna see.
Speaker 2:The stimulus is going to just be so much different for different athletes that, like it's it's challenging to give generic advice on this, because let's say that you're like middle of the road on those overhead lunges, I don't really think the midline component is going to fuck you up when you get down to 12, 10, 8, because you're going out and back basically from your GHD. So if you can handle those first three rounds of getting like taking taking the extra beat to clean and jerk it and get it in a really good position, and you can do 10, put them down, shake it out and do 10 back, like the writing is going to be on the wall, I think, based on how that goes fairly early.
Speaker 1:Like I think you'd have to push this really hard for your overhead lunges to be good and then bad I, yeah, I, I I mean, because obviously the connection between your hips being open and your shoulders being open is that your midline is along for the ride and connecting the two yeah, well, I mean, I think that I, I think that eventually, like I said, I think the limiting factor is just, is is going to be the actual shoulder stability, um, is like yeah the your lower.
Speaker 1:It's like they kind of they're kind of beating you up from the ground up like just enough lower body fatigue and just enough midline fatigue. That like stability, like that overhead stability thing is like that like just holding 70s and 50s overhead to begin with, like just think about it like as a warm-up or accessory movement. Just stabilizing those things overhead is challenging enough. Doing a lunge is obviously even more challenging and then doing it with a combination of metabolic fatigue, lower leg fatigue and then midline instability, it's like we're putting a fuckload of of of demand on your, on your shoulder stability, um, and that has a reason why we haze people so much with things like kettlebell overhead carry, kettlebell front rack carry farmers carry.
Speaker 2:And it's not just like obviously the main point is the development of those things, but like when you're doing those accessory pieces and you're like like shaking, trying to keep them up over your head. You know what it feels like to be flirting with failure and like a lot of times people will be doing like one of my, one of the ones that that makes me the most angry is the total bar. Like I've seen you do your dead hangs and like, look like you're like pinching the bar with like your fingers, like gonna fall off the bar, and like you push yourself to this like 10 out of 10 discomfort in a dead hang and then, when it gets to six or seven out of 10 discomfort in the total bar, you have to come down because you can't hold onto the bar anymore.
Speaker 2:Like so I like to push people mentally to that place where it's like this is what it feels like for you to not be able to hold dumbbells over your head anymore and it's like are you going to be able to mentally keep it together to get, you know, your ninth and 10th rep before you get back on the GHD? You know, coming back in that direction, because it's like the athlete who's like has good mobility and is basically just doing lunges is not an apples to apples comparison of someone who's like using all their might to walk 10 steps.
Speaker 2:It might look similar, but the demand of it is just so much different yeah, yeah, I like the.
Speaker 1:I think it'll be. It's also kind of a good. It'll be a good wake up for a lot of athletes. The um especially maybe less experienced athletes like we crossfit focuses so heavily on that like kind of the dynamic core to extremity movements and whatnot, and and other elements like isometrics often get kind of put by the wayside for in favor of more dynamic movements.
Speaker 1:It's like how many athletes do we know who can hang on to a pull-up bar and just string together dozens and dozens of toes to bar, but you ask them to hold an l-sit and they're like I can't do this for more than 10 seconds. It's like develop. Same thing with the overhead. It's like I can cycle shoulder to overhead but don't ask me to stabilize two independent objects overhead because, right, you just don't have that. You don't have that, the, the, the stability in, and like the small, the small musculature required for that to be done safely. So, um, yeah, there's gonna be a lot of sad shoulders, uh, after this weekend from yeah, this is.
Speaker 2:This is a wild one, and it's another one where predicting the time when there's like 10 minutes of work. But that 20 minute cap is intentional yeah they've done the testing, they know. So it's like again.
Speaker 1:How long?
Speaker 2:are you going to be standing around in this workout like?
Speaker 1:like, are you going? To stand around for eight minutes yeah, you're gonna make those workouts for people to know, like to to know, what their enemy is in this workout, and if it is, assuming it is those dumbbells, it's like you gain nothing by ripping through those GHDs. Like you like. Go ahead, like, get through them 20 seconds faster than everybody else and then just stare at your dumbbells for longer. Right, it'll be, it'll be an interest, another interesting one to watch.
Speaker 2:Good shoulder demand to sneaky overhead demand and these first two, yeah. And then you go, I'll say it right now. If you don't know what opens your shoulders, like thinking, like old school k star, like test, retest. I've got my rib cage pinned down, you know, palms facing thumbs back, I put my arms up over my head and then I go do something and I see if I can improve that. And then I go do something to see if I can prove that. Like shoulders and hips going into this workout, you could be talking about a hundred places on the leaderboard based on your mobility routine and your warmup.
Speaker 3:Yep.
Speaker 2:Flush your shoulders. That's for damn sure, all right. Workout. Number three um has been talked about plenty. We don't have to spend an insane amount of time on this. Um, heavy. Isabel is here, so there's a potential for people to do this three times Um, so 30 snatches for time two, 25 slash one, 55,.
Speaker 2:The best athletes in the world will power snatch 50 to a hundred percent of these reps. Um, obviously, the a hundred percent power snatch is a bit of an outlier um on on both sides, but it is something um that happens. And then in between there you have the skill of do you know how to switch when you need to? Do you know how to do intentionally do a power snatch and then do a squat snatch, cause the like failing into a squat snatch or the like. Um, we could call it the Tony um, that getting into that power snatch position where maybe you're getting yourself as low as possible without bending your knees a whole lot, it's a little bit of an issue. So, no, having that skill, I think, is incredibly important, um, but it's really like it's. It's just this race against the clock of like. Is it five every five seconds, every six seconds, every 10 seconds, every 15 seconds. Um, can you be ahead of that early and then settle into it and then maybe snag a few quicker reps to finish?
Speaker 2:Um, it's a good workout. It's a, it's a representation, I think, of progress in a lot of ways. Um, when you watch people do this, like like watching this at mayhem was like wow. Like like I keep saying it and I'm going to keep saying it and it's like the reason why I'm still able, mentally, to be all in on this sport is the progression of the athletes is so absurd. Like if someone can figure out how to run this show, um, they're gonna have a show like the. What? The rate at which people are progressing just blows my mind. So this, this feels like like a way for them to be like hey, remember when, like you were cool if you could do isabel in three minutes, someone's gonna do this workout not in three minutes probably, but pretty damn close to that well, yeah, I mean it's doesn't.
Speaker 1:Is there anybody? Is there anybody currently? I think you could that that could do a three minute heavy isabel seb the top time at mayhem.
Speaker 2:If you go to the mayhem classic website you can get to their leaderboard pretty quick. Um the top time at mayhem was mid threes, I think jesus for men even that's just fucking wild uh, workouts. If you sort by workout two, what was? Gee? He was 358, and that was not. I'm telling you right now. He got 358 because nick matthew had already gotten 403.
Speaker 3:That was not as fast as he could go so is there a three and a half minute while? Is there a three and a half minute time?
Speaker 2:oh, it's crazy yeah, um, it'd be interesting to see if that exists. One thing I will say is there's like one thing that's really cool here is there's what you? There's a sneaky fitness component, women's side. Who is going to win? It was like is this is the winner, the strongest person that's here, or is the winner a top 10 lifter? That's got that. Fuck, just that motor. Um, and it was the latter for sure yeah, for sure, because like I mean the top.
Speaker 1:The difference between the number one weight lifter and the number five weight lifter at that level is 10, 15 pounds maybe in a one rep max snatch, but difference in 5K run time, for example, probably a bigger spread there. Sure, yeah, definitely.
Speaker 2:And they don't have to move the barbell. That would be one other thing that would subtract 10, 15 seconds from a time is what just not having to move the barbell. A lot of them were like unbelt, kick the barbell forward, walk up to it, kind of take their time, that sort of deal. There's no hiding from a like. People were asking me like oh, what are my athletes yesterday? What do the instructions say? And it says turn around and perform 30 snatches Period, like that's it. So there's no, there's no move in anything.
Speaker 1:At go All right Workout.
Speaker 2:Number four this might be the coolest workout.
Speaker 1:Yeah, standby Misfit affiliates.
Speaker 2:Right, the coolest workout, yeah, standby misfit affiliates, right. Every two minutes for five rounds, 10 shuttle runs, 10 clean and jerks at 135, slash 85, lol on the 85 um max lateral burpee over the bar. In remaining time to give people context, that's about a 90 second buy-in for a lot of athletes. So you have 30 seconds to flop around like a fish on the ground, staying as low as possible, bebopping back and forth, doing a lateral burpee over the bar, and then you have a one minute rest. So the strategy of it like this is definitely one where I want an athlete to know the feel before they do this workout. Like this is a test round, maybe on primer day, sort of a situation.
Speaker 2:Just to know 10, 15, you know if the range is 10 to 15 lateral burpees or whatever that you're gonna get um, is it even possible to go hard enough in those to ruin the next round with a one minute rest? Like I think it's possible to ruin a round cumulatively by running as fast as you can and doing touch and go as fast as you can and and then you have, you know, 35 or 40 seconds and, oh my God, like that changes things. But I'm curious about, like when an athlete, if they dial it back a little or they don't, what is the actual aftermath of that? And we could be talking just two or three extra reps Like like does that mess you up by around four, or is it just like racing, like once you get there, you've just got to stomp the gas pedal?
Speaker 1:yeah, I think the burpee I think by the time you get to the burpees your burpee pace will have been is dictated by how quickly you choose to get through the first. You know, if you, if you're more methodical through the run and the clean and jerks, then you can obviously push a faster burpee pace. If you're, if you push the pace through the first two things and you have a little bit more time to burpee, then you have to be a little bit more mindful. But uh, it's kind of a troll, I, I didn't realize it said for total reps the instructor it is in fact like your score is just your burpees so you get no points for those 50 clean and jerks, that you 50 clean and jerks and 50 shuttle runs.
Speaker 2:Do you want to qualify for the CrossFit Games? Is every rep of this workout touch and go For the CrossFit Games?
Speaker 1:11 people qualify that's 10 clean and jerks 20 burp. Yeah, oh man, I don't know if it's all 50 touch and go. It's probably a round or two of that and then maybe six, four, something like that. Gonna be a lot of be a lot of sad low-temp bumper plates that are getting dropped and hopefully not moved and not moving or bouncing around on folks. But yeah, this is a great engine test.
Speaker 2:For sure there's some smaller athletes that are licking their chops looking at this, because a smaller woman. Little bit of strength, strength, little bit of power 85 pound.
Speaker 1:What the fuck are we doing here?
Speaker 2:85 I think it just comes, I think I think it's a, I think it's a. They probably test it in the buy-in. It's probably different, like in terms of timing. I don't know. That's how I assume those decisions there's just all every once in a while.
Speaker 1:There's just that, there's just like it was the same with the thruster right I don't fucking know, but it's 95 and it's 95 and grace and isabel like I right, just a yeah just a plate math thing, like it's easier to slide 25s on the 35 pound barbell than it is to to find a five pound plate. Or is it legit? Just the testing component?
Speaker 2:I'd hope it's the testing component. If you don't have fives, you gotta have 46 judges and 12 cameras and whatever, but you don't need to have fives like if it's based on that, that's that would be hilarious to swallow right hilarious yeah yeah, um man, I'm trying to think about what the faster end of, because you could do those shuttles in.
Speaker 1:I think you'll see top end athletes with closer to like 40 seconds 40 or 45 seconds for burpees, but I just don't know if that's worth it.
Speaker 2:I don't know.
Speaker 1:I know that that's possible, yeah I just don't know if that's worth it.
Speaker 2:I don't know. I know that that's possible yeah I just don't know that that buy-in is worth it, because if you're buying one off is so hilarious too.
Speaker 1:That's so. That's such a trout, is such a troll. What I will say, though, is at the highest levels, like that will be enough.
Speaker 2:Rest, yeah no, and. I'm not talking about very many people. I'm talking about like a hundred people, men and women. Come on.
Speaker 1:That clean and jerk bar for a lot of those athletes is not the same as it is for for a hatchet athlete Like right, who will need to turn that into into singles that hopefully get done before the time right the end of the interval.
Speaker 2:But it's like get done before the time, right the end of the interval. But I just like the forced like it. It reminds me of when they did jackie and they had to row at a certain pace yeah, like when you take that window and crunch it down into two minutes, you don't get to make a strategic decision about how you're going to attack the barbell like yeah, if you're really good at.
Speaker 2:You know, if you want to do the Kenzie Riley and like I broke it up but I like rode the bar down and started clean and jerking again, that's fine. But like If you do a minute of shuttles and then 10 singles Like your window To do clean and jerks or to do burpees is Almost non-existent yeah, uh, it's a yeah it's.
Speaker 1:It's a super fine line because I in my initial instinct talking more about it, is that you need to. You it's better to just be, find like your maximum but sustainable shuttle, run clean and jerk pace. And then, yeah, you do push the burpees because I think, like just psych rep speed wise, like the burpees are the fastest, um, and you're gonna have such little time to do them that, like you, yeah I think it's gonna put your eggs into that basket you've tempered.
Speaker 1:You temper the running and the clean and jerks enough so that when you get to burpees you can burpee pretty quickly. I think if you go too quickly through the first two things and you can't burpee fast, not only are you not going to get more reps, but you also probably fucked yourself for the subsequent rounds.
Speaker 2:So right, yeah, that's an exact right strategy, is probably hard to find because, like you're gonna have five, five seconds, five seconds here there, but you're gonna have two people.
Speaker 2:You're gonna have two people going side by side at an affiliate that have an opposite strategy, that are going to end up in a similar place. Yeah, like I'm gonna, I'm gonna be a bit more methodical and it'll be a minute 35, but then I'm stomping the gas pedal and the other person's like I'm giving it hell and I'm gonna be done in a minute 25, but then things start to slow down. They come back to that average and's like who ends up winning in the end? Let's say that they were a similar athlete.
Speaker 1:Right, yeah, I don't know the one willing to be the most sad, I think.
Speaker 2:Probably Dude that component of this, like your, what happens to you when you get into an intense amount of pain, how you react to that. Like, did you, did you accept before the workout started? And there are a few of them like that, this is going to hurt really bad. And are you going to like have a grin on your face or are you going to think, poor me. The difference between your scores and those two head spaces are vastly different.
Speaker 1:And I mean I think if you're like there's a pretty small number of athletes I would say that could push the other workouts hard enough to actually enter that like how bad do you want it? Sort of phase. Like every other workout is just going to stop you, like the workout is going to stop you, is just going to stop you, like the workout's going to stop you, this one, this is. I think this is the only one where your low-end qualifier is like hey, this is, this is where you can stand out a little bit. If, if you have the, if you have an engine and some grit, um, everybody, every other workouts like you just get stopped by your capacity versus your desire to be uncomfortable.
Speaker 2:Yep for sure. All right, we have a 30-minute AMRAP coming up. Seb, here she is. Amrap 30 minutes 1K row, 30 toes to bar 6 rope climbs minutes. One K row 30 toes to bar six rope climbs um surface level. You know, I like a 30 minute AMRAP, and by I like it I mean I like to program it, I like to get athletes prepared for it.
Speaker 1:Um, I do it as well Big 30, big, long, slow, I mean honestly, at this point I can go slow for 30 minutes.
Speaker 2:That's fine. Um, I do think this. This is one of those moments where it's like I, I do think us leaning into going long a lot and biasing rope climbs just because there is a CrossFit community, wide inefficiency in that movement, um, um, I'm happy with seeing something like this for our athletes. For sure, it's a lot of strategy that goes into this Because there is a it's. This is one of those workouts where it's easiest to cross the line that you can't return from.
Speaker 2:Um, if you row a little bit too hard and overreach in your gymnastics sets to begin the workout, you'll probably have about 15 minutes in the tank of that sort of work, Um, and then, obviously, with the row, it does not pay to like, like, speaking to some of the, the, the women doing this, the amount of effort that it takes to roll one K to two oh one versus a two oh five, and then that person is dead and you're not, and they go to chalk up one extra time and you guys are now tied. It's like, should I have done that? Like, should I have gone there? Or is your, you know, opening set of 10 toes to bar, whatever.
Speaker 1:After the 1k row, done the second, you get off the rower yeah, yeah, distance is weird, for for that reason, right, you could it really is a 10, even like you go even bigger than that and say like I'm a dude who's gonna row at a 150. Maybe that's more of a pace that athletes are thinking they would be like, yeah, I can, I can hang at a 150. And it's like, well, what if you row at a two minute pace? It's like that's too slow. It's like, okay, so over a thousand, that's too slow, because odds are someone who's going a 5, 10, even 15-second split faster than you 10, 20, 30 seconds is just so easily found over the course of those 36 other reps. And then I promise you they are not going to get back on the rower and feel the same as they did that first. You know that on that first row.
Speaker 2:So yep, the toaster bar leading into the rope climbs is quite the nasty little trick because, oftentimes with something like a set of 30, you are pushing capacity at the end of your set like you've got five left, say, and if it was right smack in the middle of the set, you wouldn't do all five. Like they don't. They don't feel quite right, you've got that like I really gotta push way back into the bar to get my hips along for the ride. Um, if you take yourself to that place prior to six rope climbs, especially round two, round three, round four, etc. Like that's a problem. So not only are you doing the toes to bar and you're breaking them up in a way that is just good for the toes to bar in a vacuum, you're also breaking them up as if there's this like horrendous version of the same movement coming up next.
Speaker 1:Yeah, this is to me. This is the like that the first I think it was the first year of semifinals GHD rope climb pistol. It's like it's just, there's just a different, another iteration of that. We've seen the GHD pistols and muscle ups and it's all. It's all just kind of testing. The same thing here. It's midline, midline stamina and movement efficiency, midline midline stamina and movement efficiency. Um, it's, and there's obviously a grip, a grip component here. But I think that it's like long enough where I think the, the midline component will be, will outweigh the, the grip element.
Speaker 2:But for most athletes. I think that's a workout yeah, I think.
Speaker 2:Well, you and you have to strategize it to make that as like, at least true as possible yeah exactly like so that you can just work for 30 minutes, like get through that kind of work, and you have to know, on the rope climbs, like the, what's going to happen to your midline and what's going to happen to your grip will be different athlete to athlete and then different at different points in the workout. Um, because unfortunately most athletes will, in round three, round four, start over, pulling early, pull on the row. That will completely change. And you think about strokes per minute over the course of of you know four ish minutes. Then that becomes like an extra component there, and knowing if my midline is fucked versus my grip is fucked, how to climb a rope, um, is different, and if you're good at climbing rope, it's probably fairly subtle. But like the get your knees as high as you can, thing we don't love that in general anyways, but like even good luck, even in a what would be a normally okay range, you know, to get that like two to three, pull rope climb, that sort of thing, that style of lifting your knees up could be too aggressive to to do over and over and over for set of six, set of six, set of six, um. So then what that means is how, like every time you add a climb, like you have to be that much more efficient on the rope and like you like signals coming from your body, with your grip and your midline, are gonna beg you to do some of the ugliest fucking rope climbs ever.
Speaker 2:And you're talking about finding 20 seconds, finding 30 seconds. It's right there, it's on that rope, it's. I don't care where someone else is at that, I'm racing. I don't care how I feel, I'm going to be locked the fuck in on climbing the rope the way that I know how to, where I'm standing up through my legs and then moving my arms and, like I'm not, you know creating weightlessness by doing a strict pull up on the rope. You know something you see a lot, maybe at the affiliate level, once those start to go. So you want to go. You don't like rowing, you're not big. You want to go find some time in this workout Like lock in on climbing the rope the way that you're supposed to.
Speaker 1:That will change everything yeah, yeah, it's a sport, is the highest level of the sport just turning into muscle, like muscular stamina workouts that the fittest athletes on the earth can, just because their capacity is high enough, they can just make it like metabolically demanding, like can't help but see some of these semi-finals workouts that are just like it's like this the stimulus is so much different for the high level athlete and that's, I guess that's you know a nod to like the scale, like the need for scaling and stuff like that, but like yep man.
Speaker 1:I feel like we've still historically seen and been able to beat up high level athletes beat their hearts up versus their muscles um sure yeah are they just? Is that just the way the sport is trending? Is that just a temporary thing? Is that a result of the athlete progressing, or is this just like we're like?
Speaker 2:is the train going off the tracks a little bit and yeah I'm definitely the first person to notice it and put it out in the world well, like we talked about it, not on the podcast, but the idea of an open style AMRAP for the highest level athletes is a problem because of the reps that are in it. It's like is it necessary to ask a games athlete to do 200 burpees, 200 snatches and like a bunch of lunges? Like, do we need to do? We need to like? It's essentially a punishment for being fit.
Speaker 3:That sort of thing.
Speaker 2:I think one issue is I want to test these high skill movements. I want to make sure that that is like a really important element of this, and we have I don't know how many people it is 2000 people. You know what I mean. Like, is that a component of it? Like, let's slap AMRAP on this?
Speaker 1:Yeah.
Speaker 2:So we can protect that, because obviously in a competition, in an in-person competition, for time is basically the only thing that they do, and then we get to decide how far up that, for instance, workout one, how far up that ladder? Are they gonna go and like maybe it's like the worst athlete there hits muscle endurance in the round of nine, but the best it's still gassy in the round of 12 and we call it somewhere in that range?
Speaker 2:yeah so yeah, I mean it's. It's funny that it goes all the way back to us saying that the the rep, one of the representations of the fittest people that have ever done the sport, is. We have all of our categories in terms of cardio versus muscle, endurance versus gas, and they make everything cardio, or they trend and raise the bar by making everything cardio. So the question is like are the goalposts getting moved out too far for that to be a thing? Like, are we just going to have a bunch of people standing around in their gym waiting to do lunges and muscle ups?
Speaker 1:Yeah, yeah, yeah. And I mean there's obviously limitations to the online format here, because otherwise, yes, pretty, pretty straightforward to send people out on a fucking couple rounds of an 800 meter run and and protect the athlete, sure, in that regard, um, but I just man, I just feel like I can, I don't know, I can think I can think of at least a dozen, you know a half dozen ways to to get to test a different. I don't know, I don't know, I don't know, I don't even, I don't even know what I'm seeking, if I'm trying to find a workout that is accessible to more athletes or if I'm just griping about the fact that a lot of these tests are just very like, very just just testing muscular stamina, right, yeah, and they definitely are.
Speaker 1:They definitely are for sure, but there's just such a small number of those participants that are going to be challenged as metabolically as everybody else is just going to be like well, I'm physically incapable of doing these movements most of the people who can't do the workouts in the way that they probably should also don't execute the way that they should.
Speaker 2:So at least their heart rate will be at 180 for 30 minutes yeah, you know 180 like fucking. You know, 145 slash. 155 is the pace for someone who's going to get three rounds. It's like that's a little fast.
Speaker 3:That's a little too fast.
Speaker 2:So, yeah, I mean, I like again. I like that the styles are mixed up, I like that there is a nice long workout, I like that there's strategic elements essentially across the board. Um, that is one gripe that I have with some open workouts at the highest level. It's just like just go, go, go, go, go, go go the whole time and we're, you know it's a toss-up of like how, what the size of the athlete is and you know, maybe minor things with movement efficiency. Um, the ghd totobar thing is like we probably could have, you know, just had a. Well, well, we could have had a pushing gymnastics movement. That would have been nice, but I know that that's off the fucking table. That's another one where it's like you don't have any fives in your gym, like is it because they're so hard to judge?
Speaker 1:I don't know why like handstand push-up movements and stuff?
Speaker 2:yeah, I just I'm never going to be shocked by muscle-up toe-to-bar rope climb and then like, yeah, we'll handstand walk, but it's in 15 feet segments separated by a shitload of back squats and muscle ups yeah, yeah, I guess the judging element is just thinking about kind of some of the pushing movements that we have to use overhead dumbbell, handstand push-up like wall walk would they?
Speaker 1:would they when they do wall walks? Do we do that?
Speaker 3:we did that in the open, um yeah I guess there is plenty of overhead actually, if they said that.
Speaker 1:Yeah, exactly, I was gonna say that it's like, just because it's not a, a pressing movement doesn't mean there's like is there a? Is there an athlete who is a poor presser but does well overhead? Can you be a poor presser but be good overhead? Is that a thing?
Speaker 2:I'm trying to think, not really. No, so much of it relies on access to strength when it comes to the upper body, so there's definitely a mobility component that is like much more present than another thing that I like about as especially.
Speaker 1:I think they tend to do this as the the level gets higher, but, like you know, there there is a mobility demand, whether it's direct or indirect. Oh, yeah. The lunge, even the back, squat muscle up. Obviously the snatch, where presumably you need to be able to squat snatch unless you're just one of the top five in the world. But I like when they do provide like hey, like, hey, man, like good, good luck with those lunges brooke seriously yeah, I'm really wondering who.
Speaker 2:Who was a shoe in to go to the crossfit games. That has no chance now. That person exists sure the funny thing too, is okay. So one thing that I will say that I know exists, and I won't say the athlete's name, but like perennial top 20 athlete in the world on the men's side, really good at like cycling a barbell overhead as of a very long time ago, could not do double dumbbell lunges any yeah like zero, so those are 70s.
Speaker 2:If you couldn't do them with 50s like so that person exists someone can get away with bad positioning overhead until they're asked to do it with independent objects. Versus versus having the connection either to the floor or to the barber yeah, yeah, that's a good point.
Speaker 2:Yeah, well, good luck everyone um yeah, I mean, I like, I like the I don't know I'm. There's just moments where it feels like the effort or the like having a pulse on the community is is way off and it feels like there was a bigger effort put into putting these together than some of the previous stuff that we've seen. So I I, for my own personal sanity have to search for silver lin linings when it comes to CrossFit HQ related things future, what the effects are?
Speaker 1:how many do you? Are there athletes who are who make it to this level and then are immediately disenchanted by participating because of they just got dumped on with these five workouts, maybe two yes they're like physically incapable of doing yeah, I mean it wouldn't be an hq production without alienating a large group of people.
Speaker 3:I mean I clip it to be the devil's advocate.
Speaker 1:No, you can clip that and I'll be the devil's advocate. It's, it's like we're trying to find the fittest the fittest men and women on earth to go to the crossfit games. That is, by nature, an exclusive Like there is an exclusive nature to that.
Speaker 2:So I think that was part of who pays for that to happen. Hunter.
Speaker 1:Yeah, Fair enough, the to the. To be fair again, like that was to the point I made of just like are we are.
Speaker 1:the is the top end of the fitness spectrum, just like as it's any, and maybe it's just the natural evolution of a professional sport where it's like oh, it turned out like steve you don't get to play pickup basketball with lebron, yeah like turns out like steve from down the street in 1920 could like go to his day job and then also play for the celtics, you know, and it's like, well, now it's that's, that's not how it was 10 years ago, hunter could squat, snatch 155 like a boss and and and sniff a a regional's floor. And it's like now. Good, good luck again. 30 days for me to complete heavy isabel, although based on today's misfit affiliate snatch session, it will take me substantially longer than 30 days to snatch 225, 30 times.
Speaker 2:Um, I almost ended the podcast without talking about the order Um don't do it, just do it in whatever order you want.
Speaker 1:Good luck, I'll just.
Speaker 2:I'll give you guys a peek into how we would, how we would think about something like this. We've got central nervous system demand. We've got muscle activation, so anything that's kind of high rep and what that would implicate, and then we've got movement interference. So easiest one on the movement interference would be do we want to do toe-to-bar and GHD back-to-back workouts? Probably not right. Are in GHD back-to-back workouts Probably not right.
Speaker 2:Central nervous system one is tricky because the workouts that require your central nervous system to really be at the tippy top, high HRV, would be something like Isabel and it doesn't do that much to your, to your central nervous system, which just feels counterintuitive.
Speaker 2:Whereas the final workout, um, you know you can get away with doing. I think you can get away with doing that one on Sunday, especially if you only do one on Saturday Um, but the aftermath is this huge CNS dump. Being at that level of intensity, super grip, intensive um for 30 minutes, like on Monday, your HRV is going to be in the shitter. Um. So we have to take both of those things into account, right, like the example would be, you probably wouldn't want to do uh workout five on Saturday and then Isabel to finish, like you wouldn't want to put yourself into that deficit and then go do it um, and then from a muscle, a muscular standpoint, I mean there's a little bit to the um, the back squat, I would say, but not crazy. There's just not enough time in that workout for that to be like like doing 200 wall balls or something like that.
Speaker 1:It's not going to have that same kind of effect it's going to make you sore, but I don't think it would be anything. An athlete at that level is unfamiliar with and able to work out in the morning and get ready to go again. It could depend on how they do, isabel. If it's 30 squat snatches, that might be a little bit different, but yeah, none of these. I mean we were talking about this yesterday and that my initial thought was like, initially, it's always like the ghd workout is last, like the for the age group semi-finals. It was like do the 30s? What were the movements? Burpee toes to bar fuck. I don't remember the other two moves.
Speaker 1:It was basically like your midline is gonna be, you have to do pull up, that's right, pull up. And um, I think there was one other move oh, a handstand walk like a neglig, similar to this one, like a negative 15, 15 handstand walk.
Speaker 1:It's like I don't think this for again, for the highest level athlete, the volume of ghd's is not massive. And then also like, depending on who you are, how long this like if it takes you 20 minutes, like I could do 100 GHDs over the course of 20 minutes and I'd be a little bit sore the next day but I wouldn't be debilitated versus previous workouts where it's like you're about 100 of them in less than 10 minutes in sets of 30. That's very different. So I think there's less like next day ramifications muscularly as there have been in the past.
Speaker 2:But there's a lot of movement interference doing workout five early on and I just that central nervous system demand of the aftermath of it. And then your grip, like we're looking at muscle ups, we're looking at holding there's grip component to holding those dumbbells overhead isabel is pulling cleaning jerks, like that sort of thing. So, um, I personally think most athletes should be doing Isabel first in the 30 minute AMRAP last, Um, there's obviously the idea of some athletes like to do all four workouts in the first um, all five workouts in the first three days to give them. You know, am I retesting like that sort of thing? Um, but I really like putting it in in one.
Speaker 2:Or or Isabel first, the AMRAP last and then the in-between. Like I sense Isabel isn't going to to do as much to an athlete. I think you got to pick what makes the most sense with the other ones to do two on Friday, um, and really try to space them out, kind of am Pm, Um, my mind goes to to uh, the the muscle up, one first and then the dumbbell, GHD um.
Speaker 1:Second on that day, second on that day, I think on friday or yeah, on friday and then saturday would just be the um, the burpee one, and then sunday would just be the yeah, so there's elements of how close together you're going to put all that squatting if if isabel is is all squatting.
Speaker 2:So that would be a consideration there. Um, some athletes are in a time zone or have a schedule where it actually would make sense to do two on thursday, um, and then if you do two on thursday, then you can just go one one, one which, honestly, with the amount of volume that these athletes do like at that point, it's like they're going to be able to bring it once a day for three days after that yeah, is there a scenario where you would tell an athlete where you would like, aside from like a schedule requirement, to try to do like one on thursday, two on friday, rest on saturday and then like a morning afternoon on sunday?
Speaker 1:um I know typically we like to save sunday for like a retest and especially if you're trying to qualify for the games like you might want to have right that that might not be a viable solution but, like I think the I feel like the first year, the quarterfinals year we had. There were some instances where we're like, oh, let's make saturday a rest day. And I feel like the first year, the quarterfinals year, there were some instances where we were like, oh, let's make Saturday a rest day.
Speaker 1:And I feel like we've kind of gone away from that just because of like maybe it just makes more sense to just kind of do the one-.
Speaker 2:I think, because the volume isn't crazy for this level of an athlete, level of an athlete like a lot of, in a lot of instances, the intensity of five workouts in four days, um, plus a potential retest for a quarterfinals level athlete, like it does make sense to hey, let's, let's go two and two and have that rest day, um, but a lot of that just depends on the programming, right? Like, what are we like? What are we stacking together versus what we're spreading out? Um, I would say the only yeah, I think. I think you just have to use the days.
Speaker 2:Like they're going to give you four days, like we might as well kind of spread that out, because you're looking at like I don't want to say deload because the intensity is so high, but like attacking one workout for anyone who is even sniffing the possibility of going to the games is like okay, like what's next? That kind of thing, yeah, anything else? Any final thoughts on online in affiliate triple judge semifinals no fives.
Speaker 1:How many judges? That's what they call it. No fives, uh, how many judges do you have to have? Two Is it the same thing? Yep Head judge 17 clocks, no fives.
Speaker 3:No fives.
Speaker 1:One of your judges has to be hanging from the rafters or inside you only yeah, no, it'll be a, it'll be a good. There's gonna be a wild spread on and like first place and 100th place, or like first place, even like first and 50th place in like a given workout. The spread is going to be fucking wild.
Speaker 2:Yep.
Speaker 1:Nope, I think good, like Cool test, another like wow factor. As far as like the evolution of the sport from, like just the athletes who are really I mean not, not even the evolution of the sport, the evolution of the athletes who are dragging the sport with them. As far as, like that wasn't hard enough, that wasn't hard enough, make it heavier, make it harder. Um, not to be confused, for the average affiliate goer, where making it heavier and harder is not necessarily the idea, but, um, definitely a pretty cool evolution of the sport from the at the at the top, where it's like this is a fucking in affiliate semi-final you're putting two 70 pound dumbbells over your head and lunging with it a hundred times. Like how many people have to go to dick sporting goods to buy their 70 pound dumbbells.
Speaker 2:Oh man, remember that. What year was that when they had the one dumbbell 70 pound dumbbell snatched? It was how many people have to go to Dick's Sporting Goods to buy their 70-pound dumbbells.
Speaker 1:Oh man, remember that? What year was that when they had the one dumbbell, 70-pound dumbbell, snatched? It was like toilet paper during COVID.
Speaker 2:Dude the Hundo the first. I mean I think that was all the way back to like 2011 or 2012. They did the 100-pound dumbbell snatch at regionals and we called like 50 stores to find it.
Speaker 1:Well, and they had the 80 pound dumbbell too. Remember it was like the 80 pound dumbbell snatch when everybody tore their peck oh, the good old days, the glory days.
Speaker 2:Uh, I have. I have separate messages for what I would consider two camps of misfits in the community at large following this. So, if it's in the realm of possibility of you qualifying for a semifinal because of this, so there is some backfilling that's going to happen from multiple scenarios for semifinals. We don't want to forget about those people. And then the people trying to qualify for the games Um, there's been a lot of advice in terms of mobility and and um, you know, you can obviously contact us about warmups and stuff like that, but that mental aspect of keeping your shit together over the course of an entire weekend, um, and digging in and sort of pushing back against the pain and resistance, I think is so important and probably one of the only things that can separate people at the top, because the people at the top are so packed in together it's crazy.
Speaker 2:Um, so these little things, like you know, sleep the night before and nutrition and recovery and and mindset and all of that will make all the difference in the world. And then our athletes who are going to come in 200th to a thousandth to whatever, um, once again, this is one of those. This is like you versus you. You tracking what you're capable of requires you to treat this like you could qualify for something, or there is like a very distinct reason why you're coming into this and going as hard as you possibly can and giving your best effort. I know that when you're in that in-between zone and like an online qualifier and there's like probably nothing's going to come after that, it can can be hard to go there, but that's the only way that you're going to find out what you're capable of, what you need to work on. Is it even possible for you to get to that level, that sort of thing? So, um, the mental buy-in of you know the 500th place athlete is just as important. It's just a little bit different because you're essentially battling with yourself the entire time versus other people on the leaderboard.
Speaker 2:Yeah for sure, all right, did we do it? We did. Thank you for tuning into another episode of the Misfit podcast. Make sure you head to teammisfitcom. Click on sign up now to get your two-week free trial on StreamFit, sugarwad or PushPress. The Cortez phase starts for misfit affiliate on Monday, may 12th. Make sure you head to the Lincoln bio on social media to get signed up for any of our competitive programs here, with misfit athletics or the new GPP program off season block to get started Monday, may 26th. We'll see you next week.
Speaker 1:Later.