Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
Listener Q&A: Zone 2, Online Qualifiers, Competing, Work Ethic, Nutrition, and more... E.383
In this Q&A-packed episode of The Misfit Podcast, Drew and Paige answer questions straight from the Misfit community—starting with Telegram, then social media, and beyond.
They dive into how to balance training with online qualifiers, when Zone 2 work actually matters, and why competition exposure is essential at every stage of an athlete’s journey. The conversation also covers mindset traps like over-analysis, when work ethic becomes a liability, and how to trust the process without losing self-awareness.
You’ll hear practical advice on nutrition, recovery, and long-term progression, plus insights for affiliate athletes looking to improve their health beyond just “working out.” The episode wraps with tips on skill development (including handstand walks and bar muscle-ups) and a reminder that consistency beats intensity when it comes to real progress.
Whether you’re training for competition, getting back into functional fitness, or just trying to move better and feel stronger, this episode delivers actionable guidance with Misfit’s trademark honesty and edge.
Topics covered:
- Pacing vs. gamifying workouts
- How to integrate qualifiers into training
- The value of competition exposure
- Over-analysis, self-regulation, and trusting the process
- Work ethic vs. burnout
- Nutrition basics for performance & body composition
- Skill progression for gymnastics movements
- Building long-term fitness habits
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Good morning, Misfits. You are tuning in to another episode of the Misfit Podcast. On today's episode, we answer your questions. As always, we start with the questions that the people ask on Telegram because those are the people most involved within the community. Then we go to social media, and if we have time, we have questions that are sort of asked throughout the weeks and months that don't always get a you know kind of long form answer from PagerI. So we'll jump into those at the end if we have time. As always, we will start the podcast with sponsors, ways to support the podcast, shout-outs, read, list, and watch, and then we will get into the questions. So there are four ways for you to support what we do. Number one is the easiest one, the most important one. Head to the link in bio on our social media and get signed up for one of our programs. We have competitor programming from the open to quarterfinals to semifinals and CrossFit games level athletes. We have our GPP program for the everyday athlete working out on their own, and we have Misfit affiliate for affiliates out there. So yeah, you get signed up for any one of those. It is also we're entering the final countdown here. We're about two weeks out from Misfit training camp at CrossFit Roots in Boulder, Colorado, January 30th through February 1st. Tickets are still available. We've got a really good sized group right now. I normally don't shut the ticket sales off until a week out, but if we did get a bunch more here in the next week or so, I would probably turn those off just to make sure that we maintain a really good coach to athlete ratio. Again, get signed up for that. Open in quarterfinals prep style camp. Really cool place to be in the winter. Boulder's beautiful, it's right up against the mountains. And flying into Denver this time of year is pretty cool. Although I live in Colorado now and there's no snow. The part of Colorado that I live in doesn't really get snow, but apparently the mountains don't have very much either, which is kind of weird mid-January.
SPEAKER_02:It's weird.
SPEAKER_04:Last, well, no, not last but not least. Number three is head to sharpentheaxco.com. There's still a few items left from the Rain or Shine presale. You guys can snag those. And we will be dropping at some point in Q1 the SSE racing team powered by Rocket Fuel Collection. Really excited about this design. Excited for you guys to see that. Now, last but not least, I'm gonna be really straightforward with this one. So we are sponsored by Gorilla Mind. Podcast is sponsored by GorillaMind. You can head to GorillaMind.com forward slash Misfit or use the code word misfit to save. I think these are the best supplements in the game. The guy who started this company was the inspiration for me starting proper, which obviously does not exist anymore. So kind of back there. And I'm gonna tell you right now that I am asking you, unless you buy your supplements at Costco or you buy one of those bags, you know, the size of my whole body from Amazon that has all kinds of arsenic and whatnot in it when tested by consumer reports, switch over to GorillaMind. You're supporting the podcast, you're getting really, really high quality supplements. If you're watching on YouTube, right there is Gorilla Mode pre-workout. Did a first gear, the first gear, my worst gear, Echo Bike this morning, and my RPMs and mindset during the session are different with a scoop of that. So I'm just gonna kind of throw that out there. Definitely notice a difference. Guarantee that if I went back and did a, you know, one aerobic session, not an aerobic or one aerobic session with it, one without it, and went back and forth, I would get a higher output at a lower heart rate. Definitely something that I have noticed. So gorilla mind.com, Ford slash Misfit, switch over, buy your supplements from them. They're better, and you support the podcast. Okay, okay, okay, okay. We did it. Shout outs. I want to shout out the people. So the Misfit Mind post this week, I actually wrote a couple weeks ago. Finally got to finally got to post it yesterday, just in terms of timing with everything else. And it was one that was very important to me on a personal and professional level. But like when I'm writing them, the question is the more it means to me, the harder it can be to write it because it can there can it can be a little bit more convoluted essentially. And it seemed to hit home maybe a little bit more than some of the other ones. Like upon sharing it, I got notifications of like probably 20 people shared it into their story very quickly, which is rare. So just shout out to people reading that and absorbing it. It's just the kind of kind of lesson that's important to me again, personally, professionally. So really cool to see people resonate with that.
SPEAKER_02:Yeah, that is pretty exciting. I've barely been on social media, so I haven't yet to read it, but I gotta get on there. But it makes me excited to get on there because it's like there's something I can go look at. Um I'm gonna give a shout out to everybody that has been doing the habit stacking that we're doing in Telegram. There's a good crew in there. Um, and they were very active on week one. So week one habit was making sure we're getting in our warmups properly. So kind of an easy win for I think a majority of our athletes. They're very good at making sure they get their sweat check in. So week two, we're doing what we call finish the curve, right? From that endurance community you like to talk about a lot. So making sure people are cooling down properly. And already on day one, I could see people are plugging in their stuff. So Kyle Moline, Pete Nas, McKenna, Chris Livingston, Stephanie Clisham, Grace Wal Rockwell, you guys are all being active in there. And I appreciate that because we put the time into to making that, and you know, we'll try to keep you guys cruising through the next couple weeks. I think, I think weeks three and four are kind of where people are gonna want to like dip away from it. But again, we'll try to keep the conversation going around it. So if you guys can hang, hang through these weeks, I think you'll see some positive changes in your performances over the earth.
SPEAKER_04:My schedule today is a little screwy and I felt guilty because of this because I did an eight-minute cooldown, but I was like, okay, but I gotta go get my shake. So I'm gonna like I'm gonna see if I can keep my heart rate like up over a hundred while like jogging the like 10 feet to my house and putting the stuff in a cup and then running back into my office. So I think I was pretty close. I'm gonna go back and look at the I think I was pretty close. Yeah, all right.
SPEAKER_02:There's a couple, there's a couple people in there too. You know, their names are in there, but there's a couple empty cells. So maybe we can get you guys up in there.
SPEAKER_04:Yeah, yeah. Get in there, go on Telegram, click that bad boy, and fill in your warm-up and your cooldown. All right, read, listen, watch. I have uh for read. Now, this is a situation where the spelling and the pronunciation are not similar. So if you are trying to buy this or download it, it is phonetically Tao Te Ching. T-A-O-T-E-C-H-I-N-G. Um, but it's pronounced Dao Dejing. And the Misfit Mind post is loosely based on this because Lao Zhu um is attributed to that quote, which he definitely did not say. He didn't really have like lengthy things like that. It was more his quotes were usually, you know, two or three words. But I I heard I heard that quote and then went in to do some research, found that it was misattributed to him. But also, like there are periods of time where maybe a shorter book like The Five Rings or Tao Ta Jing or anything like that that has like kind of lessons throughout it, I will keep in my backpack and just reference those things on a regular basis. And that was one that stayed in my backpack for like three to six months and is really powerful and is very much about the idea that the like small, unseen, subtle, quiet things in our lives that are done on a regular basis are what shape what actually happens in our life. Um and I think a lot of times we get that backwards, get a little bit out of alignment with, you know, the thoughts we have and then how they're sort of put out into the world. So short read, very powerful. There's different translations. I don't know how it would be listening to it. I think if I listened to it just because of my attention span, I would have to listen to it more than once, but it is short. It'd be the kind of thing that I would like probably loop to get the things down. But again, very digestible, very short read thing, a thing where you can sort of take one of the lessons and kind of move forward with it. The next one, I am like, I'm always on the fence about sharing this stuff. And it's funny because I am a fan of Chris Williamson, who does Modern Wisdom, and I'm a fan of Andrew Huberman, which I think everybody knows. But I think a lot of the content is too long form and too convoluted. I don't love the idea of the general population listening to the complexity of Huberman and then being like, all right, my morning routine needs to be six and a half hours long. But it's it's good when there are pieces in there that we can really use. So towards the front of the episode, there is a conversation about cortisol, melatonin, sleep that I think it does a really fantastic job of explaining what you should try to accomplish in the first half or the first hour of your day to then sleep really well and sort of set yourself up to have a good circadian rhythm and whatnot. So I would say, in my opinion, half of that podcast is worth listening to. So if you're like a workout and podcast, background noise kind of person, go for it. Um, if not, clips is probably the better way to go. And doing the clip on cortisol, melatonin, and sleep um is good. Last but not least, I love British crime dramas. Good. Which means I have a Brit box uh subscription on Prime. It's like a little add-on. And that's so funny. You stop it, Pai.
SPEAKER_03:Over here watching like Matlock.
SPEAKER_04:Oh yeah. Um and season three of Blue Lights is out. I would say it's definitely my top 10, which is a crazy thing to say about British crime dramas that I have 10. I do have 10. Um, but like of active ones, probably down in the top five. So anyone who gets into that world that needs to know the rest of them, you DM me and I will tell you which shows to watch. But Blue Lights is pretty good. But you do need the Brit Box edition to Prime. So you need your 75th uh add-on that you forget to get rid of. I got like Acorn TV and Brit Box, and it's it's a mess, but blue lights, go watch it.
SPEAKER_02:Let's see. I'm gonna start with Watch because it's just a quick one right off the top of my head. Um two friends of my of mine and myself we went and saw Housemaid in theaters. It's with Sydney Sweeney and shoot, I forget her name every time, but she's Karen from uh Mean Girls, you know, the blonde.
SPEAKER_04:Amanda Seifried?
SPEAKER_02:Like, how do you know that? We talked about this last week. How do you know these things?
SPEAKER_04:You don't want, yeah.
SPEAKER_02:Uh anyway, it is so good. It's very suspense, very thriller. And I don't know. I thought it was over at one point, and then all of a sudden the movie like actually started, and it was very good. Like an edgy or seat kind of movie. I just feel like I've been to a movie in a while, haven't been to a movie in a while that's been like, whoa. Besides Wicked, but that's different. This was a very good movie. So Housemaid is my watch. My read, the new guidelines came out, like the new dietary guidelines, like FDA. So I've been like looking into that. Pretty interesting to see all of the changes that they're making there. I'm sure some people have some opinions on it, but you know, the push towards like real whole foods, the emphasis on protein, being aware of processed foods, like it's kind of a cool change to see. Doesn't really feel like revolutionary, but it's I think honest, which is pretty neat. I'm sure there's some things to criticize about it. I just haven't looked enough in detail. So I'm still kind of, you know, here and there when I can, popping in and checking that stuff out.
SPEAKER_04:The politicized angle of it bores the shit out of me. Yeah. Like I'll like I'll fall asleep talking about that. I'm just over that like part of our country. So it's like, do we need to do we need to bring that into this conversation? But yes, obviously, obviously the changes being more in line with like the general population's burning their metabolic rate is so low that like do you need a lot of fat and carbs? And the answer is no. Right. Not really. So yeah.
SPEAKER_02:Just the the big picture, I think, shift on like food quality is pretty cool to see.
SPEAKER_03:Yeah, I agree.
SPEAKER_02:Especially in our country compared to you know what you might see in like Europe. And then my let me find it. Where do I have it? I started listening to a podcast. It's called How I Built This by Guy Raz. So it's essentially like people who like startup companies from from scratch or from nothing. So I just started listening to that. I'll probably listen to it more on Thursday when I get into my zone too. But I'm on an episode about I've kind of like my intro episode right now is uh listening to the guy who uh established five guys. I just kind of yeah, I just kind of picked one. So kind of neat. I figured it's just a little bit of a a different perspective of you know, maybe building a business or different approaches that people take when they're starting from scratch, or I'm excited to see kind of the ways that it relates to like performance in the gym and things like that. So I'll have more more on that soon.
SPEAKER_04:Cool.
SPEAKER_02:Yeah.
SPEAKER_04:All right. Um I am going to open the QA with one that just made me laugh. I got a DM from Paige's remote client that said, brother, dot dot dot. I think one day on the podcast you could explain the difference between pacing and gamifying. And like this one's fun because there's like Paige and I have talked about this. So Paige is Paige is now, you know, weekly on the podcast with me. And, you know, you have to kind of learn my vernacular, and I might go off on a tangent. And there's just like it probably took me at least two years to be able to like free-flow on a podcast. It's just a different setting. And then eventually you forget. The goal for me is to forget what you're doing and just have a have a conversation, that kind of thing. But there's the like who's been listening forever, so who has the like misfit dictionary? And we always have people coming in and out of subscriptions and listening and you know, new listeners and all of that. So Paige will try to keep me in line with that because I think she represents, you know, the like like Hunter and I having a shorthand for almost a decade. You know what I mean? That kind of thing. But then you guys can send me messages like this, and that will also be helpful because to me, whatever terminology, especially we're in this industry where it's like we have to make up terminology for things that hasn't necessarily existed before. So to answer the actual question, gamifying a workout is strategizing to get the absolute best score, regardless of like, oh, I'm going really hard at this point, I'm going slow at this point, I'm, you know, doing singles when everybody else is doing, you know, unbroken, you know, transitions and like how quickly can I get my feet into the rower? Like there was one year that you and McKenna were doing a workout together, filmed, and you caught her every round because of how you started rowing. She was beating you by almost 10 seconds around, and you caught her every single round because of how quickly you got into the rower and started rowing. So gamifying is I'm not trying to get fitter right now, like really strategizing to get the absolute best score in a competition setting or a in a testing setting. Pacing would be more like to get what I really should out of this workout. Again, and this is training, testing, competing across the board. Like, what sort of drop-off am I looking at across a workout? Like, is it possible to like have even rounds? Is it possible to start conservative and then be able to push at the end and maybe even make up some time so you negative split a workout on the shorter end, more power output style? Like, how much drop-off is okay? And these are going to change workout to workout, but pacing is very much like what are my round splits? How does the workout go? How do you know what happens to my heart rate throughout the whole thing? That sort of deal. Um, so hopefully that cleans some of that up. And again, if I'm ever speaking in that way and you guys want a clarification, just let me know and we'll jump right back in. Okay, actual question number one. Okay, uh, zone two. Say we have 30 minutes or less left before we have to leave. Better to just hit a shorter zone two, assuming that's all that's left for the day, or is it not worthwhile? I assume it's similar to something is better than nothing, but I don't recall where I heard. Also, have heard something about the lines of shorter zone two, 20 minutes or less is the example I heard elsewhere. Held no benefits thoughts. I'm gonna start at the back. The no benefits thing is insane. Uh, non-exercise movement, um, going for a walk, moving your body, cooling down, fantastic. So the no benefits thing is kind of silly. If you are trying to make a significant change to your aerobic like conditioning, yes, you need to, you need to be in there one, two, three, four hours a week doing that. One thing that's interesting though, is we can make changes on a machine through exposure that aren't necessarily going to make massive differences in our aerobic output. So is that still worth like you shouldn't do it? It's not worth anything. And the answer to that, of course, is no. So, what I would say here is this sounds to me like we can create a gray area between zone two and cool down. I don't want someone leaving the gym like off the bike at, you know, 140, 150, 160 beats per minute and just out the door. I don't want that. But if you had 30 minutes left and you started at zone two and you trickled down to zone one, you'd get exposure to the machine, you would burn calories, you would have more movement, all of that stuff. So it's not like traditional, let's log the hours sort of a thing. But if this is happening on a regular basis, it's definitely has a benefit, right? I think the argument that we are hearing on a regular basis that is more kind of semantics and nuanced than anything else, is if you're dedicating a ton of your time to zone two and not to the other stuff, you're missing the point of what the sport is. And that's absolutely true. I'm working on a another full episode for this. I think it's time to just redefine certain things and talk through the way that I'm writing it is based on the spectrum of who needs none of it and who needs a lot of it. Yeah. And where do you sit as an athlete in between? And we'll probably come up with like five or six different types of athlete. So I'm not sure that I answered the question specific to zone two, but maybe I answered what could be of benefit for somebody.
SPEAKER_02:Yeah. I I think I have like, okay, is it 30 minutes or left in a full training session? Are we, is it just like I'm coaching today and I have a 30-minute window to do something?
SPEAKER_04:Like, can it be No, it sounds like they're at the end of their training session and they've got 30 minutes left, but that's it, and they want to do zone two because it's one of the mandatory things for the week.
SPEAKER_02:Yeah.
SPEAKER_04:Should they do it?
SPEAKER_02:Yeah. Sounds like maybe you pick a day to prioritize that if you're not getting any in, you know?
SPEAKER_04:Sure.
SPEAKER_02:Yeah. So yeah.
SPEAKER_04:All right. Question number two. And also, Paige, welcome to the QA conundrum of not having the full like background on the question. That is always It's always fun. So take it, take it in some different directions. All right. Uh, how should I balance online qualifiers with training/slash scheduled programming? Should I just sub out a conditioning piece with my online qualifier or do both, perhaps on different days?
SPEAKER_02:I mean, I guess there's a couple different ways to approach that. Are you what time of year it is it? What qualifier is it? Are there multiple qualifier workouts in a weekend, or are we just prioritizing one? So I'll go kind of like prioritizing one every weekend if that were the way it would go. Um, and I very much think you'll get some ideas of how to approach that right now if you're following our programming, because we're gonna do open sim on Fridays, and you can kind of figure out around those right now what would work best for you. So, again, assuming this is someone that's following our training, for example, this upcoming Friday, we have MFA 26.1, and we also have an additional rowing piece for conditioning on that day. So I would think you'd want to number one, prioritize that, warm up properly, cool down properly, and then kind of see how you feel for a second session. But I feel like time of year is important too. So um, you know, if you are kind of in the midst of training volumes fairly high, I would very much say two sessions in a day would be acceptable as long as you're prioritizing. Like if this online qualifier is important to you, then like that workout needs to be prioritized so that you get the highest placement on the leaderboard for it. And then you can kind of balance the training around that. If there's no lifting involved, or you know, you can still hit a lift that day, you can get an additional bitch work piece in. So yeah, I think obviously a little a little more context here is um good, but I feel like again, if you can follow phase three right now, you're gonna get some ideas of how to approach an upcoming online qualifier. Yeah.
SPEAKER_04:So I would, yeah, I think so. That the proximity to the season thing is incredibly important. So if these are in the fall or the spring after quarterfinals, like give yourself a primer day and like really do it the way that it should be done. The other things to consider are how like how how much do you want to qualify and how hard is it to qualify? So if I've got an athlete who like part of their season plan is to go compete at this thing and they need to qualify, then I am going to put it as the first piece coming off of a rest day, probably a rest day that has zone two. So they kind of feel like they got their body moving, they don't feel stiff. And then the way that I would structure programming would be do we have this like incredible, really good long warm-up? Do we have a good cool down afterwards? And then we have maybe like a little buffet of like, okay, that was quick and dirty and I feel great. Let's go, you know, do a lift, do a skill doing conditioning, whatever. Or like that whooped my ass. What do you think I should do? And it's like maybe we can hit, you know, an upper body lift that doesn't do much to the CNS, do a reps or a skill session and then flush and kind of be done with it. So the other instance would be, I just want to do this to see where I'm gonna land, or like I'm going to this competition. Like, I work with enough athletes, I'm going to this competition to like beat the shit out of everybody and take the prize. And like the qualifiers are a bit of a throwaway. So it's like, all right, like we're still lifting first. Yeah. Then you're going to do this, then you're going to do your skill, that kind of thing. So I definitely think those proximity to season, how much you care about qualifying, and then how hard it is to qualify are definitely things to think about. And the cool thing about the way we do these QAs is we can give advice to more people than just one specific question. And then when you have the actual qualifier and you want our help, telegram. Like we're there, we're going to help you, your peers are going to help you, that sort of thing. All right. Uh, do you see value in competition exposure even as a young rising athlete who may not be a top performer? I love competing through online qualifiers and local comps because I like the practice of strategizing and executing. But there's a part of me that often wants to wait until I'm better at this or that, which is a losing approach because the goalposts is are constantly moving. If you follow our programming and you're not competing one to three times a year, I don't know what the fuck's going on. It can't, you can't be what kind of hobby is this? It's too hard, right? That's true. And I think you're I think I and I think you're like, I think you can get into that gray area of training where it's like, I'm going pretty hard. I don't like I don't really know why I'm doing this. You know what I mean? Like some people are just athletes through and through and they get into that mode. So you gotta compete. Like, I don't you got it's it's the only true litmus test because we have people who have no clue how good they are until they compete, and we have people who have no clue how how bad they are at competing until they compete, right?
SPEAKER_03:Yeah.
SPEAKER_04:I mean, they'll smash you on a Tuesday in their gym, right? Their bar, their, you know, temperature, their music, their whatever. And then, you know, there's a bunch of people in the stands and they don't do well. So you gotta go compete because it's the only thing that's gonna truly tell you where you're at.
SPEAKER_02:Yeah, I think I mean, there's definitely a balance to it as well, you know, competing in online qualifiers. The goal is to likely get to an in-person competition. So again, you're you're competing and learning and strategizing through those qualifiers, but also you have, if you qualify, you have two months until that competition pops up. And if you want to take it seriously, run through a peaking schedule and that will show you, you know, you just kind of get more experience by doing something like that where you learn how to gradually increase training volume and intensity over time and how to deload for a competition. Again, that's that's something that we are, you know, this is what we we live and breathe and do. So, you know, if that is where you're at, reach out to us and you know, it's something we can help you with as well.
SPEAKER_04:I think the one thing I want to add here is the permission and the like full-on request to be vulnerable as an athlete. I'm gonna do this and I really care about it and I really want to prep for it. So many people give themselves the excuse of, well, I don't really care about this. So there's just that one little piece, just in case they don't do well. And I'm telling you, you're not going to do as well. I've got your back, Paige has your back, everyone in Telegram is gonna have your back, and everyone else can fuck off, basically. So, like, really just if if you're gonna do something like that, let yourself make a big deal out of it.
SPEAKER_02:Yeah.
SPEAKER_04:Online qualifier, local comp, the whole thing. If people at the local comp think you're a hard o, maybe you are a hard o and congratulations, right? Like, so I think that piece of it is incredibly important because I've worked with people who are on the opposite side of this, and like I've lost top-level athletes because they know how I feel about like a qualifier every fucking Wednesday and like way too many competitions and that whole thing. And it's like, we're gonna get your work done, like that whole deal. So there's definitely like a like a spectrum to this, but I think within the context of this question, the answer is compete and make it feel like a big deal, regardless of what level you're at.
SPEAKER_02:Yeah. And especially, I mean, as a young athlete, like those competitions are stepping stones for you. I started at local competitions, you know, that got me to regionals, that got me to competing on a team. Same, I could say the same about McKenna, Pate, like any close like athlete that I'm I'm working with right now or talking to. It's like we all had stepping stones. So again, like you said, take it seriously.
SPEAKER_04:All right. How do you coach athletes who are highly self-aware and disciplined, but also prone to overanalysis or execution? Where do you want them to trust the process versus self-regulate?
SPEAKER_02:I think a lot of it can also be, I think the proof is in the data, right? So if you're constantly showing progress in your training, again, that trusting the process is right in front of you. I feel like the self, what do you mean self-regulating? How would you like how would you explain that if you were to read this question to somebody?
SPEAKER_04:Where do you want them to trust the process versus self-regulate? So I think it's more like trusting the process is very much I'm gonna go in, I'm gonna read the thing that I'm supposed to do, and then I'm gonna go do it. Whereas the self-regulation, you might be relying on yourself a little bit more to decide what things you need to do, what you might need to change. Okay. That kind of thing. Yeah. Um it's a deep one.
SPEAKER_02:Yeah, it is. I have so much experience too with this.
SPEAKER_04:Yep.
SPEAKER_02:I don't know. I feel like there was a lot of decision making. The decision making didn't come until I I saw proof in trusting the process first, if that makes sense. But like I I relied heavily on Gabe, um, you know, back especially when I was first starting, of like, what should I do? How do I modify this? Listen, my back hurts, how do I change this up? And I very much put my trust in him and again in the training process and in the methodology and in the hitting stimulus, all that kind of stuff. Um, and as I got older and as I started paying more attention to how my body is feeling and patterns and things like that, that's I think kind of when that self-regulating would come in of like, Drew, I do this movement on Tuesday and then X movement on Wednesday, and I really feel my backflare up from that combination. So, like there are times when that would happen. And um, like I think feedback is more important as far as like, you know, what kind of feedback are you giving your coach if you're working with somebody?
SPEAKER_04:Yeah, the or is someone self-aware if they are overanalyzing? You know what I mean? Like that to me sounds like a bit of a feedback loop, and maybe we think there's an equal sign there and there might be a slash between the equal sign. I think this person specifically would need to rely on other people a little bit more often. I think what comes to mind for me personally is coaches need coaches. Like if I had like a really big goal, I would pay the money to hire somebody to be like, teach me how to do bodybuilding, like get me ready for this race, like that kind of thing. Because there is an element to that trusting the process. Once there is trust built there, I was having a conversation with a remote athlete recently, and it was like, like, there are times of year where some athletes want a bit of a like choose your own adventure, you know, like choose two of these. And there are other athletes like, don't you dare. Like, I want to just do the stuff. I don't want to think about this. Yeah. Like, why do I have a coach if like that that kind of thing? So yeah, I I think in this instance, I would have. So it's the very first question is how would you coach an athlete like that? And I would have very specific instructions for that athlete on a daily basis. Like, get the analysis out. I want you at this pace here. I want these broken up into two sets. The only thing you get to decide is how long it's going to take you to transition to be able to make those things happen. And I think this person probably lives on that side of dealing with like having a lot of information and maybe a little bit too much information. And every once in a while there's an athlete in the sport, like, I don't want to call anyone out, but like you think of like a James Sprague, where I think I feel like he that dude's just in the moment, just getting after it and pushing that kind of thing. And you can see some of the more cerebral athletes struggle in big moments because of overanalysis. So I don't know. We kind of answered the question, we kind of answered other questions, but uh hopefully that gives some insight. If you are a you just got a little bit too much info, rely on somebody else to help you with that stuff.
SPEAKER_02:Yeah. I think the more I'm like reading this and I'm like thinking about, there's probably a lot of if you're overanalyzing, you're over-executing, there's definitely gonna be more than necessary, like negative self-talk. So it sounds like regardless of like questioning, right? Yeah, right. Like you, it sounds like you just need somebody to kind of bounce off of. So whether it's a coach or a friend, like can you turn your training into a little bit more like black and white? Like, I'm gonna hold this pace, and if I hold that pace, that's my win for the day.
SPEAKER_04:Yeah, for sure. All right. What mindset shift do you think most athletes resist but actually need in order to continue progressing long term? Oh goodness. It's like such a good question at all.
SPEAKER_02:That would be one question.
SPEAKER_04:So incredibly vague, right? Most athletes. What do I see the most of? Probably the percentage of training over the course of the long term that they think is going to go like incredibly well. Most athletes, especially ones that are in their 20s, just lose their mind when they have a bad training session. And it's like, okay, let's do the math. I got four things in here for you every day. So we get 20 pieces a week. And honestly, that's that's not even the whole truth if you count the, you know, the holds and the warmups and the cooldowns and the zone twos and the flush days and all that stuff. So let's do the math out for a year. The amount of training sessions that you do that go well is actually staggering. It's actually absurdly impressive. But the context that makes it so challenging, and this is top of mind because I just talked about it with someone, is how do you maintain really high standards so that you keep progressing, but sort of throw those sessions in the trash and then pick your high standards right back up, like immediately, like the next session, the next day, that whole deal. So I think that's the most often is like, I want to get better at this skill immediately. You know, I don't understand why, you know, we did a we did one phase where we focused on the rower and then I rode with somebody else that's a foot taller than me and they're better. Like just things like that happen. And it's like, if we're, if you're gonna progress long term, you need to realize what happens when you overreach. Because we can stay below that threshold and get just barely better ever, or we can go above that threshold and continuously get better and have really, you know, great retest numbers. You know, 80% of our retests are good, and accept the fact that like we're gonna ask you to do too much every once in a while because we got to find that line. We're not never gonna know where it is.
SPEAKER_02:Yeah. Yeah. I think it's I think you can take what we call monsoon season. And let's say you have an athlete that has like a four-year plan. Well, years two and three are gonna feel like that monsoon season, and like you're not gonna want to, it's gonna be really hard to stick to it, right? You're it's hard to trust the process for years at a time. And I think to me, that's where people start to just veer off and it's like, all right, I'm just gonna change, change my goal. So yeah, I think it's being able to pretty similar, like, you know, stick to the details, stick to, stick to, you know, if you're working with a coach, you know, there's there's a plan in place and it's meant to get you there in a specific time frame. At least that's the goal.
SPEAKER_04:All right. At what point does work ethic stop being an advantage and start becoming a liability? And how can athletes tell the difference?
SPEAKER_02:Why a liability?
SPEAKER_04:You don't think it can ever be a liability? Somebody's work ethic? Like you're working too hard? Yeah, working too hard, doing too much, that kind of thing.
SPEAKER_02:Okay. I would I wasn't really thinking as far as like working too much. Again, I think your data, you have proof in the data, is your training starting to plummet?
unknown:Yeah.
SPEAKER_02:I'd say that's when that hard work is starting to become a disadvantage for you. So I don't know. That one seems a little simple as far as like how are you feeling overall? Are are your stress levels super high? Are you trying to force through things? Are you finding nagging injuries are sticking around longer? I think there's some pretty like physical responses that your body's gonna kind of tell you like, hey, let's, you know, back off a little bit. And if you try pushing through those things, then that's when you're gonna start to see the negative impacts of it.
SPEAKER_04:I have a I have a pretty good history with different athletes relating to this. And I think it is more semantics and definition than anything else. I've come to the understanding over time, you just work with more and more athletes that have different strengths and weaknesses and mindsets and backgrounds. And whatever it takes equals whatever it takes. And a lot of people are not in tune with what that is. So to me, if someone has the work ethic that we need to accomplish their goals, they're not skipping their couch stretch or their squat holds or their warm-ups or their skill sessions, or like I've worked with really strong athletes that won't take weight off the bar and learn how to move it so that they can actually move it in Metcons. Like it's just so I think what your definition is of that is incredibly important. And then the other piece would be do you drive yourself into the ground in that? Like, I think there are athletes that do all of it, that do the, you know, they're weighing and measuring their food, they're sleeping nine hours, they're doing the whole thing, they're being really perfect in the energy that it takes to accomplish that gets them to a point where they're like, I think I'm gonna quit. I don't want to do this anymore. And it's like that is a very confusing, like going from I'm gonna give this everything I have to I don't want to do it anymore. So I think there's potentially a realistic world where you live in. And sometimes whatever it takes is getting yourself to chill out a little bit and not be quite as like type A. So I think definitions are are important related to that for sure.
SPEAKER_02:Yeah, we I mean, we talked with McKenna about that too, right? Like she went from having a full-time job to being part-time right now. And yeah, what do I do with all this free time? Well, partly you need to chill out, like you do. You need to hang out and relax and like give that to your nervous system. You've been go, go, go for how long? And now your training is the intensity is gonna up a little bit because you have that time to relax.
SPEAKER_04:Yeah, professional true double sessions require so much like fully down regulated, like sitting on a couch on the floor with a foam roller a time. And I don't think she'll mind me saying this. She was sick and did a test after we were like, You're sick, we're obviously not doing this today. And then she did it and she didn't do well. And it was like, Okay, what did we learn today? And she's like, I can't judge myself for like I don't have I don't have a job to do today. And it's like, yeah, but you're sick. You're sick. When you're sick, be like a dude, be a huge baby about it, stay in bed, like the covers up. I don't get to do that anymore because I got a kid, but like we can we dudes can be real. Man flu is real. You get very sensitive. Uh so try like the guilt that people have related to to resting and really letting their body. Yeah, that's a that's a really good point. All right. Um, we are moving on to some questions from social media. How to fix nutrition in order to improve training and body composition. Okay, so another, this is very broad, but I mean, there is an answer to this question. It just feels like I'm gonna give a really, really generic answer. You need to weigh and measure your food, you need to get roughly a gram per pound of protein, and you need to have 20 to 30 percent of your calories come from fat so that your hormone levels are where they need to be. If you wanna, you know, really get into the nitty gritty, you gotta know what kind of fat your body can handle in terms of your lipid profile. If we're talking about like longevity, et cetera. And then depending on where you're how much you're training, how many calories you're Burning, I want to cut, I want to maintain, I want to grow. The rest of it's got to be carbohydrate. And if you do train a lot, you need quick digestible forms of carbohydrate because again, you get the person who's like, I think Brent Fukowski's the only guy I've ever seen eat 800 grams of rice post-MECCON. You got other people dry heaving, trying to eat sandwiches in the back, and then they realize, you know, Kenzie's in the corner with her candy and her bagels and stuff. So I mean, I don't really know. I I think the nutrition piece is more adherence, is the why we need all of the conversations about it and why we need, you know, nutrition coaches can be incredibly valuable. Most of us know what to do doing it on a regular basis. It's like doing it right is kind of inconvenient. When you're training, you get the, you know, the blood sugar and the cortisol is potentially going up and down a little bit more because you're stressed out, and then you want to eat things that you shouldn't eat at different times. So, I mean, you've you've been through a lot more than a lot more of this than I have, but it's to me more of a question of adherence than it is specifics.
SPEAKER_02:Yeah. I mean, I nutrition, sleep is another one. Like, how is your sleep? Is it is it matching up with the the training? Like to me, nutrition and sleep and training all need to match up that makes sense for what you're trying to accomplish. So um, if you are it in that high intensity phase of training and you're trying to go super low carb, like there's just not a match there, really. So it it is hard to answer such a broad question. But I also, you know, I have had a lot of success working with a nutrition coach.
SPEAKER_04:I've maybe that's the answer.
SPEAKER_02:Yeah, I've been very educated that way too. Yeah. So if you are not familiar with nutrition, I think that if you have the means to do that can really help you kind of set on the right foot.
SPEAKER_04:So yeah, for sure. All right. So we're alternating back and forth, and Paige has to answer this question first. So, Drew, what happened with your 225 strict press and what's your guys' favorite Olympic lifting complex? Paige, what happened?
SPEAKER_02:Life gets in the way, you know? Busy season.
SPEAKER_04:I can actually answer that question. I did hurt myself while doing it, and I'm trying to remember, it's been a while now, but we had a full-time media person at Misfit Athletics, and then we didn't. And I got promoted from I got promoted from CEO to CMO. I got all I got them all. Whatever, whatever um, I do call myself chief meathead. That's that's the only that's the only title that I will accept. So timing, timing was huge with that, and I did hurt myself. I got myself to, I think my so when I tested, I hadn't done it in forever. I did 190 pretty easily and then 195. There's a little wiggle in there. So I didn't really count that. In 16 weeks, I got to 170 by seven, um, which for me is close to as hard, if not harder. I'm a one rep max guy. I'm not a seven guy for sure. Um, and it honestly doesn't matter whether that's seven calories or seven miles or whatever it is. So um I a rental house right now, um, until our house is done being built, and then I am building the garage gym of my dreams. And I will be honest with you guys about whether um there are any enhancements related to whether I ever hit a 225, or I I will hit it for sure. Um I made enough progress in that period of time that I kind of know that I can do that. Um, the program that I was on works really well. So if people want it, they can have it. It's a three-day rotation that I started out three times a week, but that was too much on my shoulders. So I switched to two of the three sessions basically in rotation and again got myself to it to a pretty good spot. But once you have like your shoulders bothering you a little and you're doing eight eight different movements and three to five to six sets uh per week, it's really hard to it's really hard to deal with. So yeah, that's what happened. But I'm coming back. My favorite Olympic lifting complex is the original Misfit Clean complex, power clean, push jerk, front squat, hang squat, clean, split jerk. I think I got to like 270 on that one.
SPEAKER_02:I think so much time under tension. Yeah, with my tiny hands too.
SPEAKER_04:I have to like hide the bar in my hip and wiggle all around and I actually really like the one that we're currently doing.
SPEAKER_02:I think we're doing it with cleans right now, right?
SPEAKER_04:The the double or the triple?
SPEAKER_02:I like the triple.
SPEAKER_04:Yeah, the one the one right now is heavier as a double.
SPEAKER_02:Yeah.
SPEAKER_04:The the one that we have been doing was the above-knee below knee floor, I believe.
SPEAKER_02:Yeah. I really like I really love a below the knee position. I just, man, it floats. So getting to work like top and bottom on that in a clock complex, I really like because I feel like I can find that position better, especially when the last rep comes from the floor.
SPEAKER_04:Yep. Yeah, for sure. All right. What do you wish the average affiliate person knew more about bettering their health? Well, if I only get to pick one thing, it's definitely non-exercise movement. Because we get a lot of people in the affiliate where you can tell that the calorie consumption versus expenditure is just off. And they're probably wondering what the heck is going on, and you know, having gotten myself to that strength to body weight ratio for whatever level of gymnastics they're going after. They probably have much better health markers than they did. They've learned to go hard, short, medium, and long, but making sure that you're not parked in a chair every other second, you know, desk chair in your, you know, in your car seat and then, you know, onto the couch, like that kind of thing. Because that happens a lot. And you're doing the hardest part and maybe not doing the easier parts. You know what I mean? Like CrossFit's a lot harder than like one cup of rice instead of two cups of rice. CrossFit's a lot harder than like I'm gonna sit on my phone for X amount of time versus going for a walk, that kind of thing. So I think there's a lot of different ones, but I think that's to me the number one thing that I see where it's like, this person is really fit, but they have not figured out that world and it's gonna hold them back, especially when they get a little bit older.
SPEAKER_02:Yeah. Um, that's a good answer. I'm just like, what do I wish the average affiliate person knew? I'm like, well, if you have good coaches, can you just listen? Can you just listen to your coach?
SPEAKER_04:We're trying to help. Do you know that?
SPEAKER_02:Yeah, I think uh, you know, I hopefully, you know, your gym is following some well-rounded programming, or your, you know, that your owners are doing some well, well-rounded programming that you can understand the differences between like going hard and something that is long duration versus going hard in something that is in short duration and really trying to understand stimulus. I feel like understanding stimulus and intensity is is something that like a lot of times people want to go in, you know, the average affiliate person wants to go in and burn calories. And there's so much more to fitness. And, you know, if you get a little open-minded and curious about it, learning some of those things can really benefit you. And, you know, if it is for bettering your health, learning low intensity, high intensity, where I can go really hard and where I can't can really, you know, help, you know, the non-exercise movement, very low intensity, right? So I think that, you know, kind of learning that spectrum there is really helpful.
SPEAKER_04:Yeah, we have we had this conversation a lot at the gym in Maine about like I think one of the best examples, we talk about it all of the time, but the 20-minute AMRAP, the row double under deadlift. And like there's the world of, well, I don't really care what my score is. Like, I'm here, I have a gym membership, you guys are doing this crazy shit and you're obsessed with it. Congratulations. I'm just trying to get fit. And it's like that person was in zone five for probably 15 of 20 minutes. Like that's pretty good, right? Like that's what we want.
SPEAKER_03:Yeah.
SPEAKER_04:But then if we go back to the strength to body weight ratio thing, the other person is doing a lot more deadlifts than you. They are in a different workout, doing more pull-ups than you, more push-ups than you, more whatever, and manipulating muscle tissue is gonna go a super long ways in body composition. So there's like a one-step back, five-step forward situation where if you learn to pace over time, your body composition is gonna change drastically because you're doing 60 push-ups instead of 25 or however many deadlifts, that sort of thing. So there's like said a million times, I think CrossFit is the greatest strength accessory program ever written because it's like, well, yeah, I know that you do six by 10 leg extension, but that guy just did like 600 walking lunges. Like you don't have that beat. But if you can't pace, you don't hit those numbers, and you're definitely working on the cardiovascular system, but not dealing with the fact that like you can you can get pretty jacked by doing a whole lot of air squats, pull-ups, push-ups, that kind of thing. That's a good point. All right. What age is prime for CrossFit athletes typically, and differences in male versus female?
SPEAKER_02:I don't know. Kind of all over the board if we're being honest. I think uh more so maybe your training age, I'd say, has a bit to do with it too. Like for me personally, I hit my peak like 2024, and I was still like finding like my ceiling. And again, that I was 32. Then you have an athlete like McKenna, who's 27, who is like rising through her fitness, and then there's someone like Annika Greer who's maybe 22, um, and also had a phenomenal year this year. I don't I don't know if I can really sp speak to age. I mean, Brooke Wells is gonna be maybe 32, 33 retiring this year, um, had an incredible season, had an incredible career. I don't know. I don't know if I have much of an of an opinion on age, really.
SPEAKER_04:There's too many variables to bring into this question. Typically, women are going to perform better for longer, but that's not always the case. We just have significantly more instances of women doing the like, well, I might qualify indie, I might qualify masters, like that sort of deal. But there's a level of, like I've talked about it before, on the remote coaching side, working with women can be, you know, easier because of the humility. So, like the ego piece of a a male potentially stopping sooner because they're not sure whether they can do it. What is incredibly important about this is like not getting wrapped up in the number if you're doing what you should be doing. I think that to me is is the angle that I would take in talking through this with somebody. Cause this person's probably wondering like what's going to happen to me. And it's like, are you going to continue to iterate? Are you going to continue to figure out like the only people that I give two lifts and two conditioning pieces to year-round are men between the age of like 19 and 21, somewhere in that range. And part of it is me asking them to tap out because they're begging for more volume. And it's like the only way that I can show them that they don't need more volume is by answering, like being like yes, and then finally they compete at the games, and then it's October, and they're like, dude, leave me alone. And it's like, finally, like that kind of thing. So, like continuing to iterate and knowing that, like, once you have a really great base, there are periods of time during the year where anything more than lift Metcon and skill is probably a little bit too much later in your career. So if you're doing the right things, you should ignore the shit out of that question. Use that question to give yourself context for what you should be doing to continue to improve. But I've had this argument with 20 different coaches. I've never, ever, ever seen someone reach their genetic potential. Not once. I've never worked with someone where I've been like, that's it. They're tapped out. Like, we we can't improve this thing. That's never happened. So I'm waiting for that shit to happen. And like if somebody trails off because their their priorities change, that to me is not the same question, the same set of questions that we would be asking.
SPEAKER_02:Yeah. I mean, you can just take a look at the leaderboard at the games. The age is kind of all over in World Fitness Project. Like a lot of the same athletes in there. But yeah, that's I had in, you know, working with uh masters athletes right now who are still like, wow, my ceiling is so much higher than I thought it was, right? So they're, you know, still searching for some of that at, you know, maybe it's kind of a newfound like excitement for, you know, what they can accomplish, and they're just realizing that too.
SPEAKER_04:Lifting and walking now for four months. First and foremost, that's like the best place to start. Absolutely. That's amazing. Like I people start at the end and wonder why they quit, right? They just pile all of this shit on and it doesn't work. So having that momentum is incredibly important. And I think there are a bunch of different avenues that you could go in from here. Uh, whenever I'm helping a friend like a like a muggle um that's just doesn't know our world and they want to get into they're like, should I do cardio? It's like, what? What are you talking about? You don't elevate your heart rate? You're gonna die when you're 66. Stop it. Uh I recommend at least 48 hours of recovery between. I don't like driving somebody into the ground right at the beginning of this. And I know that this can be like a little antithetical. One answer, one beautiful answer, one answer that I believe in wholeheartedly is go sign up for on-ramp, go find an affiliate and sign up and get to it. I mean, if you need suggestions, we have a network of people literally across the entire world that can help you find the best, the best affiliate in your area. But getting your heart rate elevated as part of this, you know, once a week and then twice a week and then three times a week, and giving yourself kind of that every other day situation where you're sticking to, you know, you're sticking to what you've been doing, but then, you know, just to start on Monday and then Monday and Friday, and you just get into this rhythm of getting your heart rate up. I think that would be my next step in this evolution is to get someone breathing heavy one to three times a week. We have a GPP program for this specific instance here. But if you're kind of new to this world, I think you gotta be signed up for GPP and in Telegram and you know, in the DMs and emails and stuff with Paige and I and just understanding this world. But hat tip for that's the way to start. If anybody's listening to this that isn't doing that kind of thing, that is the way to start. Like move your body, get yourself a little bit stronger, prove to yourself that movement is medicine and you feel better when you do it and that whole deal. And then once you feel like you're that's just part of your life, then it's time to start huffing and puffing.
SPEAKER_02:Yeah. That I do love that question. Um, and I love that they, I mean, very general way of saying it. You know, I'm lifting and walking now for four months, but I'm gonna assume that's pretty consistent. So, like you're building a really good habit by doing that, and you know, by slowly adding in that one day a week or to two days a week to whatever. Like again, we just talked about habit stacking over the last couple weeks in the podcast, and it's like that is exactly how you do that. And you take away a lot of the intimidation factor by doing that, the fear factor by doing that. So this one kind of hits home because like here at at Great White, we are, you know, getting some new members in and again, people who have never done this before and they're very new. Um, and there's a lot of success with having on-ramps. So finding a gym that does do on-ramping, and if this is, you know, kind of I think you know, if you're listening to our podcast, you there's gotta be some like lean towards I wanna do this, like I wanna do CrossFit, maybe I'm nervous. So uh this is definitely us like giving you that okay, like to go walk in that door.
SPEAKER_04:Yeah, for sure. All right. Um, we will do one or two of the extras if we have time, kind of situation here, and then call it. One question that was actually asked today is if somebody has any tips to move forward in handstand walks, and then it said lol afterwards. I personally love the wall walk into handstand walking. Huge fan of this. And not just for someone who's learning how to handstand walk, but for someone who's learning how to break at the knee so that they can get out of that like scorpion banana back position. But the first iteration is wall walk, like really beautiful pointed toes, like like a really like gymnast style handstand and just lean off the wall. And I think the expectation to go from not doing it to doing a lot of it is a problem that a lot of people have. The people that I've seen in a gym be okay with like the mat width, you know, the four feet or six feet and kicking down and kicking back up. So they have repetition in the part of it that is challenging for them, I think is really helpful. I also do know that this person is actually pretty skilled with wall walks. So we know that there's some capacity there. So I think it's probably a little bit of like, I'm out in open space and it feels like I'm, you know, trying to learn how to swim in the deep end kind of a situation. There's no guardrails, there's no nothing. So for me, the wall walk into the handstand walk is great. And if you get the back pump and do the scorpion style, what we do is we get you up on the wall and we drop the foot so that your heel is down closer to your butt and then have you come off the wall. That one is much easier with a partner because you your partner can like put their hand, you know, up just right at the bottom of your upper leg, you know, where your knee is and kind of help you off the wall. Cause you need to feel that position. It feels very foreign when you're upside down like that. This is something that we'll be we will be doing at camp to help people level up on their handstand walks. That will be one of the sections that we're doing. But I just wanted to, I saw the question, wanted to put that out there and let people know that like to me, that is the easiest way to learn how to handstand walk. I think.
SPEAKER_02:Was there any context to that? Like, I didn't get to go on telegram prior to this. Um, were there any details of like, are they afraid to kick up? Are they afraid to do freestanding stuff?
SPEAKER_04:So to to paraphrase there was a little bit, it does sound like uncomfortable.
SPEAKER_02:There's some fear. Okay.
SPEAKER_04:Um where your head is at, that position can also, like, if I'm trying to stare forward while I'm kicking up and you could just can never let your feet take you.
SPEAKER_02:Yeah, right.
SPEAKER_04:Yeah.
SPEAKER_02:I do like the like I like the idea of doing it with a friend, whether they're like, you know, got a PVC that you have like a some feedback to hit to. There is also a video that we have on YouTube from Misfit. I remember with Sherb like kicking up at the wall, taking a step back, kicking up with his hands a little bit further away, just so that there's constant feedback that your feet have, you know, to to fall to.
SPEAKER_04:Handstand walking into the wall.
SPEAKER_02:Into the wall. Yeah. So just kind of reversing what Drew is talking about, if there is that fear there, and then once that fear goes. Away, or you know, you build that confidence flipping around and starting to walk away. It's just a progression that you know perhaps can be added in there.
SPEAKER_04:For sure. I think I'm just gonna end really quick with there was a there was someone in Telegram that did the, I believe it was the test with the bar muscle ups from last phase. I don't remember what the exact workout was, but it was very much someone trying to improve their bar muscle ups. They got a lot of really good feedback. Um, I know you were in their page talking to him about his bar muscle ups. A lot of people gave him some feedback, and then he came back with a video of him in a workout and the explanation of the fact that he had done 45 minutes of practice and hadn't quite figured it out yet. I think his name is Nick. Nick, if you're listening, uh your bar muscle ups were significantly better in the second video. That is very challenging to do. 45 minutes of practice is way too long. The way that the this is one of those, this is one of those work ethic things where it's like this the the the the dosage is off here, right? Oh, gorilla mind way, sounds good. Six scoops post-workout. It's like you're gonna shit your pants. Like probably we don't need you don't need your all your whole day's worth of protein in one shake. Um less time, more frequency. And there are really cool studies on what the mind is doing in between practice. You're trying to teach it what to do, and it needs to absorb the pattern that you're going for and the progression that you're doing. And it doesn't fully grasp all of those things and understand until you give it time, which sounds insane. Sounds like hocus pocus, scientifically proven. Work on a skill, give it 48 to 72 hours, work on it again. Um, and then part of it is just, I mean, if you're if you're at an affiliate, there's at least one member that whips themselves for an hour with a jump rope and open gym every week. And it's like, that ain't it. It can't be it. You're bleeding, and you didn't do any double unders. Please stop. You're scaring everybody. You work so hard. Right? So skill acquisition is a skill. Dial back the amount of time you're doing, increase the frequency, work on it like two or three times a week for say 15 minutes, and you will get to where you want to go. You also can't just snap your fingers and get there. Like, I love that work ethic. I love the fact that someone wants to go run their head through a wall, but skill acquisition isn't one of those things that you can apply that mindset to.
SPEAKER_02:I mean, very coachable too, to take all the feedback like remotely that you did. That's that's impressive.
SPEAKER_04:I agree. Yeah, I agree. All right. Um, anything else you want to talk about? You feel good about that? You got any final thoughts?
SPEAKER_02:No, it's pretty fun.
unknown:Yeah.
SPEAKER_04:I like these ones are good. They're stimulating on our end. A lot of times I've written all of the notes and kind of already know. So having like thinking on the fly sort of is is fun.
SPEAKER_02:Yeah, for sure. That was good. Good questions.
SPEAKER_04:We do it.
SPEAKER_02:We did it.
SPEAKER_04:Thank you for tuning into another episode of the Misfit Podcast, and thank you to our show sponsor, GorillaMind. You can save money and support the podcast by going to gorilla mind.com forward slash misfit or using the word misfit at checkout. Get your ass signed up for camp at CrossFit Roots Boulder, Colorado, January 30th through February 1st. Get signed up for one of our programs. Go buy some gear, sharpenheaxco.com. All of that stuff is at the link in bio on the Misfit Athletics Instagram. We'll see you guys next week.
SPEAKER_01:All right, you big big bunch of misfits. You're a scrappy little misfit, just like biggest bunch of misfits ever since I