Latest / Misfit Podcast / RUSHMORE: New Misfit Affiliate Phase - E.391
Transcript
- Drew Crandall: Good morning, misfits. were tuning into a special edition misfit podcast. Monday, March 16th, the misfit affiliate rush more phase, brand new seven week phase gets started. And we're going to do a deep dive into what you can expect within the phase. As always, we will jump into a little bit of housekeeping. And then if you've missed hunty, make sure you stay for the end of the episode where we put a little bit of life chat. What's up, Hunter? Hunter: Hey, what's up? How we doing? we were doing live chat at the end. Got me nervous for a second there. ⁓ @paige_semenza: You ⁓ Drew Crandall: Yeah. Yeah. You got time. You got a little bit of time. Yeah, you're good. as always, this episode of the podcast is brought to you by gorilla mind, best supplements in the game. You know, ⁓ a previous version of me would have been selling you on all of their efficacious supplements that actually work. And then the small business owner, dad slash nanny, keeps just talking about the energy drink here. So, if you're a degenerate like me, there's a ton of nootropics. In this energy drink, it works damn well. it makes it so that I can jump on this podcast and run my mouth for an hour or so. but they also have really good supplements, which is probably what most of you are interested in. So you can go to gorilla mine.com forward slash misfit, or just use the code word misfit at checkout. You save a little bit of money and you support misfit athletics and the podcast, all of our program. ⁓ Offerings, including misfit affiliate, all of our individual programs can be found at the link in bio on our Instagram. You can get a two week free trial for all of the stuff that we're about to talk about on sugar wad, push press or stream fit, or you can email me coach at miss fit athletics.com. And I will give you a two week sample of the PDF, which is what you would receive if you signed up on our website. You can also head to sharpen the ax co.com. Few pieces left there. If you want to support the show, you can get some misfit gear. Maybe use the code word page. Page gets a little bit of, a little bit of support, a little bit of dough there. Um, also. Hunter: word hunty get charged three X shipping. @paige_semenza: You Drew Crandall: Yes. Yeah. His, his code actually makes it worse. this for everybody, but also the gyms. If you guys want to communicate with us on a more regular basis, all of emails going out related to this phase to basically everything, if you're on our email list, has a link to get you into our free community, on telegram. So whether you're looking for, you know, chopping it up for individual programming, the GPP program, ⁓ misfit affiliate, all that stuff, make sure you get into telegram. And then the actual piece of housekeeping here, CrossFit HQ will not let people add hashtags. after close of 26.1 this year, I don't know what the deal is with that. definitely hasn't been that way in the past. so we kicking it old school. You guys, I have a going and you can enter your information. ⁓ But if you don't enter your name, your affiliate and your scores, I probably won't take the time to go find you on the leaderboard and do all of that stuff. I will confirm that you actually exist and that you're not lying. It'd be really weird to lie about something like that. I don't, I don't know what the motivation would be. but if you want to shout out on our live podcast, if you want to get into a drawing for some free gear, make sure that you fill that out. That will be sent out via email. It'll be in telegram. I'll probably post it on social media, all that good stuff. So I know we have a lot of, people more on the misfit affiliate side, listening to this podcast ⁓ whether you are an athlete, a coach, a gym owner, this leader board is a community thing. So if you follow any version of our program and want to be on there, please put your name in, don't worry about what your scores actually are. all right. So. We have again, this seven week phase. I decided to name it Rushmore for a few different reasons. we doing one benchmark single week during this seven week phase. And it made think the difference between testing things like open workouts, which honestly feel like you snap your fingers and they come and go. And it's, it happens, but it's rare that we're going to repeat them. know, more than that second time. So idea of the permanence of these benchmarks, like they're always there. Those workouts are always there all the way back to, know, your classics, your Fran, your Helen workouts like that. all the up to the new ones. Like I know the Gretel is, is in this phase, isn't it Hunter? That one's a real doozy. yeah. so just the idea of the permanence of the workouts is something we can always go back to. And we have our, ⁓ you in the, in the more general fitness community, your one mile run or your 400 meter runner, your two K row, but there's something special about, you know, our versions of that as a CrossFit community. and honestly, cool see the progression of them and how they've changed. You think about something like a Fran and it just was @paige_semenza: Yeah. Drew Crandall: There was an alchemy to it of like, is this so bad back in the day? And now it's like, can you yank the bar back down into your front rack to shave, you know, six seconds off your friend time? we had this conversation when someone asked if there should be an updated version of pennies because 15 years later, whatever it is, it's the same kind of challenge, but the idea, but the now that it's how fast can you run? Hunter: Bruh. @paige_semenza: Hey Hunter: Yeah, I was gonna say. God. Drew Crandall: And still be unbroken is amazing story. Like if I was going to rewrite it, I would write a different workout, like a completely different workout. I think it's been a, maybe an overemphasis on the muscle up in the sport. So I would probably choose if I was going to do like a, like a nasty monostructural gymnastics, weightlifting, I probably just write a different workout. So maybe I will do that and we'll, we'll add it in. But the idea of like, can you go out there and run, you know, @paige_semenza: Right. Drew Crandall: Minute 20 minute 25 400s while you're doing something like this is absolutely disgusting ⁓ And then there's the idea Listen I talked about you when the person @paige_semenza: almost insulted somebody said that. Hunter: I'm so disgusted. I'm gonna ⁓ The pennies is too easy. said that? Wait, so is there is this is there real story to this? Someone say it was too like the pennies is too easy that it needs to be updated. ⁓ Drew Crandall: No, no, I don't know if I teed it up. I don't remember. Oh no. Someone, someone guessed that Penny's was 26.2, I think. And it was like, that would be sweet. Um, but it was like, okay. And I talked about the progression and how it's a completely different workout now than it was in 2011. Right. Um, and so they were like, okay, so should it be updated? Like, what do you think? Um, and it was like, @paige_semenza: Mm-hmm. Hunter: I would be sick. Drew Crandall: No, that's what's awesome about this. That's what was awesome about Helen at the games. It's like, let's see where those margins are really at. and I did, always up, Hunter's secret strategy for Austin of try, have you tried trying harder to which Austin said, no. ⁓ @paige_semenza: Yeah. Hunter: I had to tell Mark to fucking do that in order to open the door to the gym. that blew Austin's brain out of the back of his skull. I don't know if he's recovered. ⁓ @paige_semenza: You Drew Crandall: It did. It did. No, I don't think he has. I don't think he has. Also the idea of what is your Mount Rushmore? What is the specific There's seven benchmarks that are going to be in here. Which four of them is the athlete locked in on and are they locked in on them because they're like, ⁓ shit, I'm going to die ⁓ or hell I'm going to be like at the top of the leaderboard ⁓ because think What's cool about what we do is you have, you know, 100 to 200 to 300 people looking at this workout within your gym and they all feel different about what it is. It's a completely different experience for all of those people. You know, there's gotta be a meathead out there who's circling CrossFit total. And it's like, listen, you know, I might be, I might be one in six across these seven weeks, but I'm taking my, taking my victory. @paige_semenza: you Drew Crandall: and then we obviously have things that are, that are built in there that are the exact opposite. and last but not least. The anecdote for passing through the open ⁓ again, just is the snap of a finger. You train 40 some weeks out of the year, and then three weeks you've got your, you've got your open and then it's gone. and it lights little fire for certain people. While they're doing it, they're like, damn, like I could, I could train a little bit harder next year. I could make sure that I show up on the days that I don't, that we're doing the things that I don't like and actually be better. the anecdote to that isn't some secret sauce. It's short, and long couplets triplets, high intensity. Like that's what it is. Obviously we need to get stronger. We need to get more skilled, but GPP is what raises all of that stuff up together. ⁓ so I GPP, like need a fourth letter. The Mount Rushmore is just GPP. You can put categories up there if you want it's, you know, it's monostructural gymnastics, weightlifting, whatever. Hunter: EPP tech, I go to GPP tech. Drew Crandall: Yes, GPP tech. So that's where the name came from. I have a have a fun little AI created graphic for who's who's on the who's on the rush more. So you guys you guys a little teaser for for when the advertisement drops. So, yeah, before we get into it, I don't know if you guys have any comments related to that. That's obviously my world of of spinning some yarn and getting people excited about what we're about to do. @paige_semenza: You Ahem. ⁓ Hunter: think the like the thought the Rushmore name idea was super cool. It's honestly like I've kind of I've thought about this a little bit with the open that being just this time of year where it's like you push you you encourage people for a number of reasons you encourage people to do the open ⁓ one of like me I'm less of a like, but it's so much fun guys, you're gonna have like the best time ever sort of thing. It's like, I don't give a fuck about that. I want you to have like, yeah, I definitely, is, it's so much fun. It's such a, no, is fun. It's type two fun, obviously, for sure. But more like, you know, ⁓ we benchmarks and use essentially for like, for the general population that is like non-semi-finals and CrossFit Games athletes. Drew Crandall: Paige and I thought that's what you were thinking. So it's good that you clarified that. Yeah. @paige_semenza: Exactly. Hunter: The open and our benchmarks are Rushmore's, right? Those are the things that we have to measure like kind of that low trajectory to a distant horizon concept off of like, am I actually getting stronger, fitter? You the one rep maxes are a little bit more obvious, but for athletes, it's like, we used to do programming where it was like, you know, we do a conditioning test in week one and then we repeat it in week seven. like, we didn't actually like, it's not, that we didn't train for it, but we didn't like, can get better at a thing just by read, because you know how to do it. The real question is like, did you get better at the thing like over a long enough period of time such it's obvious that your GPP has gotten better? ⁓ It just like, ⁓ I just did a better strategy seven weeks later, because realistically, like, unless you're pretty new to CrossFit, like you're not gonna make. wildly massive progress across seven weeks in like a 15 minute AMRAP. Like you're just, it's just not going to happen. Like maybe, maybe a year or so, like you could see some significant change from a like physiological perspective, but in a short period of time, it's more like, are you just a little bit smarter than last time? The benchmarks and like part of the reason we kind of did away with that, like test week one, retest week seven with a very specific like, conditioning piece is because, I rather sprinkle these benchmarks in throughout the year. And maybe we start to think about including things like old open workouts as benchmarks, because eventually, like, benchmarks do age and some of them aren't as relevant as they used to be. But there are plenty of them that are, like, perfectly relevant and maybe benchmarks that were out of ⁓ out you know, is a perfect example, right? It's like @paige_semenza: you Hunter: when that got written 10 years ago or whatever, was like, I mean, I put up a 17 minute time. It's like, should have scaled, you probably should have scaled that, you know, by, ⁓ good standards. But like over time, that time got, ⁓ kept down, kept coming down until it was like actually appropriate. And for a lot of affiliate athletes, it is like, that's Fran. It's like, Yeah, I just wasn't physically strong enough to do 45 thrusters at 95 pounds. So it wasn't even relevant for me at the beginning. But now that I've been doing this for three or four years, like now Fran is that really shitty workout for me that it was for a games athlete 10 years ago. Right. And now, like you said, you got like Trista Smith doing weapons grade Fran and whatever she, you know, a minute and change. And it's like it's like it's a different thing for different people now. But the Drew Crandall: Yeah. Hunter: the kind of theme remains the same, right? It's like you have to have these these goalposts that don't move ⁓ instead you kind of move around them. So I think it's a name for the phase. I that's like, I think it'll be a fun phase for people. And a lot of these benchmarks are honestly like probably gonna be the first time people have done these as well. So getting like a time on the board for a benchmark that can be retested later on, ⁓ like I'm gonna do workouts that I've never done. Drew Crandall: Yeah. @paige_semenza: you Hunter: before, which would be kind of cool. @paige_semenza: Yeah, I kind of like the perspective too of like you do an open repeat workout and you see, okay, I was percentile in 2017 and all of a sudden I'm 88th in 2024. Like you can also see it obviously, you know, comparing to other people, but you know, if you're going from such a low percentage in the world to such a high percentage, I think that's also relevant to your level of fitness that you are getting much better. And if you can kind of take that perspective into these benchmarks, I think that like mentally gives you something to like reach towards because obviously the open is like you put all the hype around it. People want to see themselves on the leaderboard and don't always feel the same way about a benchmark on a random Tuesday, you know. But like I really like the idea of. Drew Crandall: Yeah. @paige_semenza: not repeating at the end of the phase and having more time in between them, because you do see that GPP really come into play of like, wow, I really have gotten fitter. So I kind of, I do like the idea of that with this phase. Hunter: think kind of that for that exact reason page is like a good reason that benchmarks ⁓ further apart is valuable because it's like the open does like everybody's got that ⁓ one lift for like man that one day it all came together and I've never hit that one rep max ever since then and it was like maybe it was in a competition maybe the ⁓ was just the environment the adrenaline was there it was in the open or whatever and like you've never been able to replicate that it's like @paige_semenza: Right. Hunter: That's not necessarily, that's not a great indicator of your like overall average fitness, right? A great indicator of your overall average fitness is when is on a random Thursday and it's like, what, like, can you beat your old time? Like when maybe it's not like, you I don't you to get like amped up like ⁓ on 500 of caffeine before every single CrossFit workout. That's not the point, right? I know, I know you're saying that. @paige_semenza: stars aligned and Yeah. Hunter: It's like, you come in? I think that's a better indicator of my fitness. Like, did I come in, I do my normal thing, it's Thursday, and I happen to get faster? It's like, ⁓ sick, you didn't need that crazy the person that you're racing. It's like, you didn't need that because your fitness level has legitimately gone wasn't like, yeah, I kind of half-assed it a year ago, and this year I had the eight cups of coffee, my best friend racing against me. I decided to set my hair on fire. It's like, those are almost two different things. Like, coming on Tuesday, did you beat your time? Like, great, you're fitter. @paige_semenza: Right. Yeah. Drew Crandall: and cut. Context is everything in this conversation because I swim in the waters of the competitive world so much that I have to remind myself the we retest so close together as competitors ⁓ is IQ more than anything. Like you're figuring these things out. And of course you can make more progress over nine weeks. ⁓ when you're doing three or four pieces a day, something like that. But, still at the same time, it's very much for that reason. which is why I love ⁓ zero so much because there is that full year to come back around ⁓ we get these narratives of things maybe didn't go exactly the way that we wanted to, or You know, the, I've, had an injury that, you know, took me out for a period of time or whatever it is. And then we come back around telegram is just PR PR PR on all of these things. And it helps set up to know like, Hey, the body of work is this whole year or maybe even two years or three years or four years, ⁓ however you've been with us. And. That's the amount of time that it really takes to make these changes. and at the affiliate level, we have to remember what trying to accomplish here. Right? Like we are trying to make sure that this person is making, you physiological changes where they can do what they want to do when they get older, where their blood markers change, ⁓ you know, they, you know, get the sense of community that a human being needs by showing up. ⁓ And I in the realm of open and quarterfinals happening within a gym. ⁓ don't, I don't want to say that we forget it because some people really are bought into that, but we need these reminders. ⁓ need the reminders of like, we know how to get people fitter and we don't always have to sell like a gimmicky shiny object to get them fitter. She's got to coach well and write good workouts and make sure people show up and go hard basically. Hunter: Yeah, for sure. Drew Crandall: All right, let's talk about the heavy days within this phase. So you are new to misfit affiliate or considering joining, you going to see essentially a lift day every other week. And the majority our lift only days are pretty standard percentage work. And like sometimes we've got some of trade where like, For instance, I think the first deadlift day has some built-in warmup to it. Right? Like we know that we can get some sets in there that actually force to prepare. And I'm saying that they're not working sets, but they're not like the whole point of the session. But if somebody goes in and does what is 11 at 50, 11 reps at 50%, something like that can get pretty warm. Right? Like we're going to get warmed up. We're going to start moving the way that we want to. so that is going to be every other week. And then the in between weeks, there are going to be GPP lifts before conditioning. and GPP I don't know we need a different term. I wonder how many people Google it every time we talk, ⁓ general physical preparedness. you know, all of it, the whole thing, the strength, the endurance, the skill. just we want all of it to rise up together. these. Hunter: Man, if you're in CrossFit, if you're listening to a CrossFit podcast, don't know what GPP is, you gotta go back to some of the original texts and do a little reading. Drew Crandall: Yes, it's true, the tablets. gotta go back to the tablets. So, GPP lifts, we're looking for there is a rotation of different actual lifts, different modalities, and then a rotation of stimulus. So you'll see build up to a single or a double or a triple. ⁓ We've got some cool max rep sets at a certain percentage. We have some deadlift work. that I would consider a little bit more like positional, like really teaching people leg drive by having deficit potentially. so we are rotating through all of different ways that you can move the needle through weightlifting while in other lifts there. my question for you guys is, I personally believe the longer I do this and it's probably, we're, closing in here to two months. Your boy's going to be 40. I think lift only days are not only an opportunity to truly focus on getting stronger and teaching people how to move safely and move efficiently, but also potentially a way to keep people in your gym across a whole week. Hunter: She is. @paige_semenza: you Drew Crandall: And have them recover better which leads to more longevity and strength leads to longevity, obviously. but I'd like to get to know you guys' opinion on this because I'm not trying to fully shoot myself in the foot and saying like, cause I know it can be dangerous from like a sales perspective, ⁓ how subscriptions you're going to sell when you're like, Hey, it's not just, we want to teach a lift on this day. It's like a lot of people like to come to the gym every day. And if you beat the absolute shit out of them every day, you're to have more injuries in your gym. They're not going to be as fit. Your retention isn't going to be as high. So I'm interested to hear what you guys' opinion is on that. @paige_semenza: Yeah, I mean, I could even talk from a competitor's perspective of like when it's time for me to take some time off. love my sheet says go do a lift and maybe get on a bike between sets or, you know, walk around a little bit like just the there's intensity in what you're doing, but there's also low intensity around it for the rest of the day. And like just the way that that hits the nervous system is is refreshing. Like it's, you know, you come in for the next day and you just feel really, really good and ready to get back into the intensity, like a high intensity Metcon or something like that. So as far as a, you know, affiliate programming, GPP, I love I mean, you still get real sweaty, you get warmed up, you activate, you know, if you're, if you're, if you have a good coach, which, you know, we, we fill up the hour, like you're going to get a very productive hour with just that lifting session. Hunter: Yeah, I think of it, there's a couple like, think there's a couple ways to think about it. One of which would be like, well, what's the alternative? And the alternative would like, at most be so ⁓ I asked, I asked Nicole about this at Roots, Nicole Christensen, was like, do you guys like, and what are your general thoughts as a an experienced coach on like doing a weekly day that is only versus what I believe and I think is still in the L1 manual, it's like one every 10 days. So the alternative being a less frequent lift only day, and we talked about it and whatnot. And I think part of it is like, so if the alternative is less frequent and you get an affiliate athlete who misses that already infrequent lifting day, are they one, getting true strength stimulus? And then the other element that's really good, there's the recovery portion for sure, where it's like, I just can't beat the piss out of everybody five straight days. Six, if you've got some crazies out there, but like also how often the athlete get the chance to work on a complex lift where they're not worried about breathing hard? The implication with heavy day is obviously that there's enough ⁓ loading in order elicit a strength stimulus, but like there's also ⁓ Hopefully a coach and just the general like the IQ of the athlete to say like hey, I'm moving really poorly I shouldn't be lifting this heavy with like, you know with poor mechanics So it's like it's also kind of one of those days where we can as coaches slow things down and be like Hey athlete like you're lifting really well here like you're dead lifting really well here Like we need to take this into the next run burpee metcon where you're gonna say my back hurts so bad because I'm It's like, well, the real answer is because you're deadlifting too fast for your mechanics, right? You're passing threshold of like, you're moving well, you're not getting the benefit anymore, you're actually injuring yourself. Like, let's go back to Tuesday, March 17th, when we were doing a smooth, really nice set of 11 at 50 % and things were moving well, you were warm, you like understood the concept of hinging properly, whatever. So the lift only days kind of give... give the coach and the athlete an opportunity to slow things down and say like, hey, let's actually like really focus on the technical aspect. You've got a whole range of athletes. The proficient ones can actually go heavy and get a real strength stimulus. The less conditioned athletes like, well, we can work on the movement. And for the most part, that athlete needs to spend time learning how to do a barbell lift. And like, maybe they're not getting a crazy strength stimulus because they just, they're not fit enough to lift heavy enough, you know? but they're like, okay, that person's not going to be fit enough to lift heavy enough in the Metcon tomorrow. So let's take this opportunity to work on really sound mechanics at kind of a light, moderate weight. And then that is like, that feeds the GPP monster, right? It's like, hey, you deadlifted really well when we that lift only day. Let's take that into today's Diane or the Metcon or whatever, you know, whatever it happens to be. So I think in addition to everything that you both said, like, there is an opportunity to practice and train the neurological side of things, get the coordination, learn how to do the lift properly, don't just half-ass through the general warm-up, put the weight on the bar and it's three, two, one, for 60 reps. it's like, fuck, it's really hard to get better at a lift when your heart rate's at 180. @paige_semenza: you Drew Crandall: Yeah, I mean, I obviously agree. I to make sure that when we talk about this stuff, that the perspective maybe doesn't change every time, but it's at least in a rotation. because we can obviously give you 30 minutes. on the efficacy of the lift only day as a programming element in and of itself. Not just the idea that the other stuff around it needs space to breathe that we want, you know, to really buy into that super compensation and not always just be, you know, dug down deep in the dirt. lifting dedicated sessions to lifting weights is going to get you better at lifting weights. that's, that's about as, as obvious as it gets there. So, I think that continuing to have those perspectives delivered from angles, can help the buy in. Hunter: Yeah. Drew Crandall: And I think if the coach buys in, is a much higher likelihood of them being able to teach it and sell it and build the narrative within their community. Because we've had like program hopping gyms to us and just bouncing around to different programs all the time. And there's a bit of the inmates running the asylum situation and they're well, we don't know ask misfit. And it's like, no, that's not good. ⁓ not good. Like you got to believe in what we're doing here. that of thing. So I just, ⁓ I it's important for us to continue to, to, to build that narrative and give people ways ⁓ talk their members and let them know why we're doing. Hunter: Right. Yeah. Yeah, I was going to say that buy-in element is super important. How many like we've we occasionally get it from athletes like, you know, I like I like the programming, but I just feel like I don't get anything out of the gym when I come for the like the lift only day. And I'm just like, on the one hand, like, come here, you like shut the door behind you like, you know, we're gonna have a we're gonna have a conversation. But the other hand, it's like, well, if if someone doesn't know this, then like, I clearly haven't Drew Crandall: All right. ⁓ Yep. Hunter: Like I have there's been a failure at some point to educate this person on why it's really important. And if they say like, Nope, I totally understand why it's important. I just don't want to do it. It's like, okay, fine. Like, the got it. But if it's just purely like a lack of education thing, like absolutely coaches like here, we just talked about five or six reasons why those days are valuable, why they show up as often or as infrequently as they do, depending how you think about it and what you like to do. But You gotta be able to communicate that to your athletes and at least tell them why, whether or not they accept it or not is, you know. Drew Crandall: Yeah. Well, and we've talked about it before, like you do the member survey and you know, you finally reached the point where you have a well-rounded program where the complaints spread out to basically everything that you do instead of 10 complaints on one thing that you do, which might be cause for like, let's correct this. It's 10 separate complaints on 10 separate things. and I should say that that Hunter: Yeah. Drew Crandall: The other side of that is when people talk about the things they like about the gym, it's the same 10 things. So it's basically like, oh, well, if you wrote the program specifically for me and me making sure that I never take my medicine, then I would like you to stop doing this. So, all right. I don't know that we've ever referred to, what do you call? Do you call it gymnastics strength hunter? Like what, what do we refer to as like it's in the strength column. We're doing the thing there. Like it's, it's funny. Hunter: Yeah, skill, gymnastics, capacity. I don't have a good name for it. I just tell people what they're going to do at the whiteboard. yeah. Drew Crandall: Yeah, sure. Yeah. All right. Yeah. So dedicated gymnastics, strength work, skill work, capacity work is in there every other week. in the in between weeks, we have an emphasis on high skilled gymnastics under fatigue. So in workouts basically. so you'll do ⁓ a handstand walking workout. And then the next week, say there'll be ring muscle ups and a Metcon. And then the week after you'll do a dedicated session where there's chest of our pull-ups and we just keep going through that rotation there. cool coaching challenge and conundrum here, that I'd like you, you guys to talk through a little bit is when we that standalone session where it's, we're just working on our handstand walking, there's always going to be a conditioning piece after it. So the insinuation would be, okay, we're working on this by itself. We really got to kind of dig into a skill progression. You know, we're going to really develop this thing, but it's on the day that has two things. So we don't have as much space within the hour. Then we go to the other style where you might have a 10 minute AMRAP. That's got muscle ups in it. It is your thing for the day. And you have a lot of room to work on the muscle up. So I guess. do you think about those differently? Obviously there's a ton of nuance and what's actually programmed within the day. But like if you were to look at the day with the chest to bar or the day with the handstand walking, how do you think about, okay, I really want to teach this thing. We are doing skill work today, but we've also got a Metcon. Hunter: so for listeners understand that when we have those days that are two separate pieces, ⁓ a short gymnastics thing and then a short Metcon, I always try to make the Metcon ⁓ that is super easy to warm up as a result of like having done the gymnastics before, whether that means it's like a similar movement pattern ⁓ in a lot of instances, it's just a The Metcon just consists of movements that are not particularly complex and super easy to scale and modify. it's fairly like, it's kind of self, kind of, the bus kind of drives itself, so to speak, because for the exact reason that you said, it's like, well, we need to like, probably can't teach everything. So like, let's try to focus on a thing to So on the days that there's the gymnastics, ⁓ like standalone piece, the, This is, it's tough. This is the gymnastic stuff in particular is tough because like just because it's in a standalone piece versus a Metcon doesn't change anything about an athlete or a class's capacity to do the movement. Like whether there's handstand walking in the skill work or handstand walking in a shitty Metcon, like @paige_semenza: right? Drew Crandall: Yeah. Hunter: The person is not going to like, it's like, I'm going to do a bunch of handstand walking in the skill, but I'm going to do no handstand walking in the Metcon. that doesn't kind of but not really. It's like, just because it's in one place or another doesn't change the athlete's capacity. The skill portion, having it as a standalone thing basically affords two different, like broadly two athletes, two things. Athlete number one, I actually can do the skill in order to get better at the skill, I need to develop capacity in the skill so I need to practice it. I can handstand walk, I just need a dedicated day and a time to practice where the coach says, like, this is what we're focusing on. Perfect. Like that athlete, all set, we got you taken care of. Other athlete, I can't handstand walk and I can barely handstand walk, this is in a skill piece. I certainly can't handstand walk when it's in a Metcon. What do I do? It's like, well, we go two routes. We can certainly practice handstand walking because that's what the skill session is dedicated for. It's the opportunity to practice something that you might not do in a Metcon or is we often provide ⁓ options. It's the underlying reason you can't do this skill more often a gymnastics is one of two things. You either don't have the requisite like body weight strength, handstand walks a little unique, because that's a bit more of a skill than a fitness sort of thing. like, take the chest to bar pull up, for example. It's like, okay, you don't have the to do chest bar pull ups, right? Because if you had the strength to do strict pull ups, then we could easily work on ⁓ the component and treat that more like a skill. But if you don't have any strict pull ups, it's like, well, the answer is. pretty obvious, like we're not going to dedicate time to practicing kipping if you can't the like the base movement. So now this is a now a dedicated, essentially, it's now a lifting session just with your body weight. And then that opens up the conversation for things like, hey, like, you know, how's your nutrition? Like you want to get you want to get these gymnastics movements? Like, let's talk about body fat percentage and all that sort of stuff. So I think of like, even though those are standalone pieces, like the gymnastics versus like the example you gave where it's in a Metcon, on a Metcon day, I'm thinking more about like, hey, I want to go through a warmup that ensures that everybody's warm. If there's a little bit of skill development for the athletes who aren't gonna do muscle ups in here, fantastic. But for the most part, like, we're just gonna say like, hey, after we do a little bit of strength and skill work in the warmup, like, @paige_semenza: you Hunter: your movement is burpee pull ups, like we're not going to swing around on the rings for a minute and then move on to the next thing. Like we, this is a conditioning piece, not a gymnastics skill. So we are going to scale and modify your version of the workout to be in line with this is a metcon, not a gymnastics skill. ⁓ think it's more just kind of like how a coach might, might view and modifying for athletes in order to get Drew Crandall: Right. Yeah. Hunter: the most out of that day for the specific individual is how I kind of think about it. Drew Crandall: Right. Yeah. @paige_semenza: Yeah, I am. And with the like when it's a skill on its own, it's like I'm thinking of scaled version of it, because again, you're going to have a class every skill level in there. So it's like, I want to make sure I bring attention to every member in that class for that day. And when it's in ⁓ a Metcon, in a conditioning piece, like I'm going to take the other movements. So like, for example, week two, can I spoil it for everybody on what the movements are? Hunter: Yeah. Sure. Fuck ⁓ up. ⁓ yeah. @paige_semenza: Is that okay? All right. it's muscle ups, box jump overs and dumbbell snatch. So like, I'm making sure that like we touch on the dumbbell snatch and the box jump overs first. They're kind of low barrier to entry as far as teaching movements. And then I'm going to spend window of time I have left going over the muscle up. And I'm again, I'm thinking of all the skill levels of people that I have in class that day. so I just want to make sure that I'm able to bring attention to all the members and not just those that maybe have muscle up or maybe, you know, our decent at them. Like I want to think of the people that also don't have them at all. Hunter: Yeah, think that the like, and then there's a difference as well, because is again, like a bit of a programming thing. So to your point that Wednesday Metcon muscle up box jump over dumbbell snatch, like you just what you just said is like, maybe we do like ⁓ some and some hinging with a dumbbell in the general warm up. And it's like, okay, we don't need to spend I don't need to spend five, six minutes on a breakout group with the dumbbell snatch, right? Like I obviously make sure people are moving well, but that doesn't take a lot of time. I get the other movements generally warm, then we then we all focus on the muscle ups. But like, it's a 14 minute metcon. I could pretty easily if I wanted to write, EMOM five minutes, muscle ups in the gymnast in the strength column. The problem is, is now it appears that there are two things that need to happen within the class. And all of a sudden, it's like Well, now my timeline just got all fucked up because I have this thing that's like, I have to do this five minute EMOM when it's like, no, you don't just like, just warm up the dumbbell snatch, warm up the box jump and then bring everybody over and let's like, let's do a muscle up progression that involves as many people as possible. Maybe we get some boxes out and do some jumping muscle ups for people who like don't have them quite yet. And then it's like, okay, guys, hey, you're if you don't have muscle ups, you're doing burpee pull ups straight up. If you need like @paige_semenza: Hmm. Hunter: an in-between scaling option, come talk to me otherwise, like, this is a Metcon, not a gymnastic session that we're about to do. So a lot, some of it is like, literally the optics of like, if I'm a coach and I see a five minute EMOM and then a 14 minute AMRAP, I'm like, fuck, like that's a lot of shit. It's like, I mean, like, well just put program. Yeah, exactly. Just put the like. Drew Crandall: watching people exercise. Hunter: just sneak it in your brain as like, okay, we're just gonna like work on the muscle up before we start this Metcon. So I think it just like, a of it has to literally do with like how the coach thinks about ⁓ running two part class logistically versus a one part class. So there's ⁓ that too. ⁓ Drew Crandall: And you guys can see, yeah, you guys can see how we're thinking about it in the way that it's programmed. so that first week there, all of those options and all of that leveling is actually laid out in the workout itself. So option one, EMOM 10 minutes, handstand walk for distance, choose a distance between 10 and 50 feet and aim to complete the same distance each minute. So that's all, that's a huge, that's a huge range right there. Of how much you're going to be doing and make sure people know how to do math or do it for them Because they might think 50 foot handstand walk. That's easy. And it's like well, that's that's 50 times 10 and Then we option to imam 10 minutes wall walk or handstand holds. So we've got choosing a number of wall walks Or a handstand hold duration. That's like five to thirty seconds and we're gonna repeat that on the minute to me Whether that was programmed that way or not, I would need to have the spectrum that you guys referenced in my head before class. Not in the moment of if the skill goes from five second handstand hold to 500 feet of handstand walking and I need to go talk to 17 people and find their spot. That's probably not going to work very well. Right. So that whiteboard brief of like, here's what we're looking for. Here's what we're going for. And then that way everyone can get work related to actual capacity. then we go to that other day and thinking about like, how can I fine tune? Hunter: Sure. Drew Crandall: The way this person moves on the, you know, the far end of the spectrum all the way down to how can I show someone their very first baby steps to one day getting over the rings, having their chin over their bar, having the chest touch the bar, that sort of thing. I like ⁓ I mean, you guys obviously know I'll, I'll spend 12 and a half hours straight at at a camp, but I love a group wide progression where everyone's seeing you got tons of monkey, see monkey do like, wow. Look at the way that that person moves. And like, you, you sort of work through these things and you give someone a roadmap to get to that point. And that's more on those days to me, that's a skill session where we're working on skill. And then the. scale of what you do is, relevant. Basically. It's like, we're, trying to get a good workout and you now have, you know, some breadcrumbs to your muscle up, your rope climb, whatever it is. @paige_semenza: Mm-hmm. Drew Crandall: All right. Conditioning the bread and the butter. Most your GPP. Hunter, I have a theory on how you chose these benchmarks the course the phase, but I'd like to know how you thought about it when you were putting them together. Hunter: Do want to share your theory first? Drew Crandall: It just looks like you took the time to almost create like a benchmark program. Like it's this duration, it's this stimulus, it's this many movements, it's this many movements. Like it is a within a program is what it looks like when I read down through all of them. Accurate. ⁓ I mean. ⁓ Hunter: Okay. I thought you were going to get make it sound way more intricate than then then I was like, I got bad news, man. I didn't I didn't think the the I did think the did not think but ⁓ I mean, a lot of it, like, would say that the number number one for first is I have a tracker that has all of the benchmarks that we've like, Drew Crandall: Good. @paige_semenza: you Hunter: I don't want to say ever done, but like I went back pretty far and found like when we programmed Y, Z last and I have a tracker. So if hasn't popped up in the last couple of years, like that's an early candidate to get populated here. After that, ⁓ was definitely trying like, let's try to make sure that we're not repeating a shitload of movements from benchmark to benchmark. Like, you know, we've got even even a day where it was like Gretel, which is clean and jerk bar facing burpee. And then later on the very end of the phase, have Glenn, the hero workout, which is 30 clean and jerks also at 135. It's like such a different stimulus, but a lot of these benchmarks have overlap in movements. know, there's a lot of 95, 65 pound barbells in benchmarks, that sort of thing. So it was definitely, you know, once, once we found a handful of move or workouts that haven't been done. Drew Crandall: Mm-hmm. Hunter: or that are such good tests that should be done like somewhat more frequently. Let's try to identify those and then from there definitely try to like, let's make sure every benchmark isn't two to six minutes long, right? Let's try to find variance the benchmarks so that, know, cause if every week has a long shitty benchmark in it, then that also limits that pigeonhole is kind of the rest of the week. It's like, well, we're probably not gonna get a super long piece. Drew Crandall: Yeah. Hunter: on another day this week if we've got a benchmark on fucking Wednesday that's 25 minutes long. So you're pretty right on. Make sure we get workouts that haven't been hitting a while and then do my best to spread out the stimulus, the movement patterns, the time domains, make sure not every one is hundred rep at a time chipper, that sort of thing. So. Drew Crandall: That's peak hunter. says he doesn't think about it very much and then lists out the like nine pieces of criteria he used ⁓ do so. ⁓ Hunter: Part of me is like, don't think that's not is that like overthink is that like thinking about or just like I felt like that's just logical logically assessing like how should we plug these benchmarks in. Drew Crandall: I just, no, I just don't think. It's, it's logical with the information and job history that you have. Yes. I don't know that all of that nuance is logical for someone who is following the program. That's a little bit more into the coaching side than the programming side. Yeah. Um, so yeah, we've got a benchmark every week. Um, there are, was, I was, when, uh, 26.1 was announced. Hunter: Okay, got it. Fair enough. Fair enough. @paige_semenza: it Drew Crandall: I was like, is there enough space 26.1 and April 3rd? ⁓ though, it's a lot easier. I shouldn't say that. I think so. Yeah. Yeah. ⁓ so got some, I also it's cool because there are some classics in there. Hunter: Yes. Yes. I thought about that too. was like, well, at least everybody's got a fucking... ⁓ Karen, I can confirm. Drew Crandall: there are some new ones in there. We've got CrossFit total in there, which is, which is always fun. man, CrossFit, that just takes me back. That takes me way back. I was, was ⁓ thought of as the genetic freak of the century when I did a 300 pound, maybe two depth ⁓ squat in of. ⁓ Hunter: Yeah. Drew Crandall: A couple of people who waxed me in Metcons every single day, but it was like, watch this shit. 300 pounds. I if anybody out there can lift 300 pounds these days. ⁓ any highlights? ⁓ Is any ⁓ one you are looking forward to the most Hunter either coaching, executing. Hunter: Yeah. @paige_semenza: Maybe. Hunter: Right? Yeah. 300 I doubt it. Only like five or six women at the gym. Drew Crandall: Nancy is terrible by the way, thanks for that. ⁓ That workout is so bad. Hunter: ⁓ you're welcome. Yeah. Nancy, Nancy was the one that that we did that. I mean, it wasn't even that recently, but it was like, that's still a, that's still a good one. Five by five by 400. I mostly just because I've never done it before I'm looking forward to Andy the new girl the Angie equivalent like barbell only equivalent it's also at the very very bottom of your sheet @paige_semenza: Mm-hmm. 45 pounds for women is wild. Hunter: 65-45 tried to program a Misfit athletics workout a while ago with 65-45 and drew wouldn't have it so I Showed ⁓ @paige_semenza: Mm-hmm. would probably blast people. ⁓ Drew Crandall: right, yeah, this is like the, what is it, was it the Air Force WAD? But without the Doom Loop. That's I see this. Yeah. Hunter: ⁓ it's Angie. It's the, yeah. Yeah. Yeah. I'm not, I don't know how much I'm looking forward to it to like actually I don't like hang power snatch. I don't like push pressing. I hate sumo deadlift high pulls, front squats are fine, but like I've never done the workout before and like, it's not going to be easy. That's for sure. So I'm looking forward to that one. I don't think I've ever done, I don't know if I've ever done Glenn that, that hero workout. Drew Crandall: Sure. @paige_semenza: I haven't. Hunter: I was trying to find a good hero workout that wasn't a total like volume beat down. It's a different. @paige_semenza: It's like just enough of each movement at each time. Yeah. Hunter: Yeah. Yeah, but within... Drew Crandall: What was that comment page? It's the what? Yeah, that final, that final section's just enough. I'm here to represent the normies. All right. I'm the third person on this podcast that thinks that a hundred burpees at the end of a 30 minute workout might be more than just enough. Yeah. Yeah. I got you guys. @paige_semenza: It was it's like it's just enough of each movement at a time where it just like it pisses you off. Yeah. Hunter: enough. ⁓ @paige_semenza: Just enough. Hunter: We do have Angie, putting Angie on week one, day one. felt like I had to do that because it was just a body weight one, good like reset to like, like, ⁓ yeah, like, I know everybody, you were all looking forward to your muscle ups and your heavy barbell the open. It's like, put it away. Do your squats, do your sit ups, do your push ups. I'm curious to see how the set up, I think the sit ups are gonna be the shittiest part. ⁓ Might the first time I. Drew Crandall: Yep. Yep. You gotta call Gabe and get him into the gym. This was Gabe's favorite workout back in the day. I don't know that it's still his favorite workout. We were watching it in You had to. @paige_semenza: Bro, I'm watching his squat depth, okay? I'm watching it. Hunter: Yeah, I care. Yeah, you had to had to watch it for that whole five year pants span. Gabe's definitely listening. ⁓ like those. Drew Crandall: Yeah. All right. ⁓ And we are going to finish the conditioning conversation with more GPP propaganda. @paige_semenza: Okay. Drew Crandall: just the idea of selling the narrative at the affiliate level versus a traditional phase where the narrative itself is gonna get better at back squatting or you're gonna get better at rowing or you're gonna get better at your pulling gymnastics, that sort of thing, and people to understand that you have the opportunity to get the most fit during a phase like this. because it's again, just we are relying so heavily on variance and showing up. what internally when you do this ⁓ of in these different time domains, ⁓ in these styles of structures, you've got high rep, you know, where you're kind of stuck somewhere, you've got low rep or you're repeating over and over. And when you have the freedom to deliver that level of variance, when you know how to write good workouts, that's when you are going to get the fittest. It's why the competitive level, we write programming like this as competition prep, right? Like it's time for stimulus. This is the time to go do that. And I just think that able to sell to your members, show up. buy into the concept, go hard and the fittest version of you will appear out the other side. being able to convince your athletes to do that for seven weeks is incredibly important because at the end of the day, like Hunter said at the beginning, if we zoom way out, that's the only thing that we're doing. Right. Like we want to get you guys excited about different phases and you know, getting your strict pull-ups better and your handstand pushups and your one rep max deadlift. That stuff is fun, but it's. ⁓ kind of a carrot that we're dangling a little bit. Whereas with this one, it's like, this is about as good as it gets, with just raw fitness. So sell it, like take the time to talk to your members about it, sell it a little bit. And I think the benchmarks definitely help. That's like a fun thing to kind of hang your hat on. but it's just, again, like I said, a program within a program, another version of the same thing of. It's short, medium and long and some of them have body weight movements and weighted movements and all the good stuff. So. Hunter: Ian, I think like right on the heels of the open is always a good time. a good avenue for conversation with athletes who ⁓ particular like care about not even necessarily their performance in the open, but their improvements in fitness overall. Like I don't know about you, Paige, I'm sure, but we had like, you know, this last open workout 26.2 is like, had a conversation with a member who was like, man, I really hope I can get like a muscle up. Drew Crandall: Yeah. @paige_semenza: you Hunter: in, you because it can move me up the leaderboard so far. it's like, you're right, for sure. Are you going to get there? Like, do we even need to worry about it? Right? It's like you got to get through, you got to get through a dumbbell that's like a little bit heavy for you. Like, if we're if we can't if we don't have a muscle up that that does say something about gymnastics capacity, right? Gymnastics pulling capacity. Maybe there's other elements at play here as well. Like, you know, it's @paige_semenza: Right. Hunter: The open's always that time. It's like, hope we get this it's like, nobody said, man, I hope we get a hundred bar facing burpees in this next Metcon. You know, it's like, I really hope they just fuck us with like a lot of burpees. It's always, I hope to see this sexy gymnastics movement that I really want to get. ⁓ I want see this heavy barbell or I want to be able to max out a lift or something like that. And every year ⁓ always like, yeah, like. you get your muscle ups, like you just have to get there first. And it's like, then when they don't get there, their tie break time is like, you know, 14 minutes. And it's like, you know, told, I understand why you want to get these sexy movements and stuff, but it's like, it's the GPP that's going to move the needle for you there. And it's like, ⁓ need to get fitter in order to like gain access to the to the sexy stuff. So I think that's a good route that you could take if you've got athletes who are @paige_semenza: Right. Hunter: you know, know, think about things in terms of performance, whether it's the open ⁓ otherwise. then, you know, internally, as far as like understanding the broader like idea with your coaching staff or and even members in total, it's like, if every single person at a CrossFit gym was highly committed to coming, three days on, one day off, two day on, one day off, and they were gonna show up early, they were gonna warm up, they were gonna floss their hips, they were gonna floss their knees, shoulders, like do all the things that they need to do, they're never gonna miss a day, then it might make more sense to have a program that looks more like a Misfit Athletics competitor program, right? Where it's like, we are gonna be consistent about snatching on Monday, squatting on Tuesday, shit on Wednesday, whatever it is, and there's more consistency. The problem is, like, That does not apply to most people in most situations, right? It's like, yeah, the kid was up super late and I didn't get to the gym yesterday. It's like, okay, well, sprinkle enough of those throughout over the course of a week or a month or whatnot. And it's like, all of a sudden, this ⁓ structured program that makes total sense on paper, it's actually just not really moving the needle very much for you in reality. GPP like, provides that a little bit of that flexibility that, you know, the 99 % of us need in the program where it's like, okay, it's not the end of the world if I miss this day because like, again, the entirety of the program is built to improve my overall fitness, not like this one very niche part my fitness. So being able to communicate that to your coaches and members and say like, hey, I know you say you want to like get this thing, but it's like, you show up to class, ⁓ @paige_semenza: Cough Hunter: three, four days a week, it's like, you're not going to get the thing. that kind of commitment, it's like, want the, I want the thing. I just don't want the work to get there. I want to be a CrossFit Games athlete, but like, man, I'm just not going to work out for two hours a day. It's like, okay, like good luck. Like not going to be a CrossFit Games athlete. You got, can't have one without the other. So just communicating to athletes like, the, the value in that GPP style of training is and reminding people like what Drew Crandall: Yeah. you Hunter: like they're actually doing in the gym, is like improving your fitness. It's not improving your one rep max snatch or muscle ups. It's like, let's get fitter. Those little things will come along with come along for the ride once once they're ready. @paige_semenza: Yeah, kind of to piggyback off that too, like I started remote coaching for Misfit on the competitive side back in 2020, 2021. And yeah, and then, like we would do meetings, you know, for each phase and, you know, try to dive deep into it. like, until I had started learning the programming and learning how you guys, you know, Drew Crandall: Sounds right. @paige_semenza: program and structure things, like that was when I could start actually communicating better to my athletes as to why we're doing this or why you're doing that, or you know, why this fits here and this fits there. So as you know, the head coach at your affiliate or you know, the owner, like if you take the time to really ⁓ look into the affiliate and why the structure is the way that it is, or you know, really take the time to listen to the podcast, like. that will just make the communication to your coaches or to your athletes that much better. And also shows like that level of investment, again, believing in what you're doing and being able to, you I represent, you know, affiliate in a better way. Drew Crandall: I had a conversation, with a, with a newer gym on the misfit affiliate program, CrossFit Falcon view, in Colorado Springs. And the kind of conversation where you like, feel like you're talking to your people, is always fun as a coach. And I got sense that they really understood what we were doing, what we were trying to do, the directions, you know, that we, that we take ⁓ with misfit affiliate. then. I've, I've joked a little bit with, with Hunter and Kyle. out Jess, Jess basically reads the whole program. Like you just said, Paige, so she can figure out whether she's got questions again, she how to coach the class. She knows how to ⁓ sell the thing. and that's just, it's exciting to that. And that's something that you can do. can take the extra time. It doesn't take as long as you would think you can start to see the patterns. @paige_semenza: Mm-hmm. Drew Crandall: and again, you can formulate questions. You can get ideas of like, how am I going to run this class? Or should I go into telegram or, know, shoot an email to, ⁓ the team, that sort of thing. So, it's, it's cool that you've had that experience page. And I think other people could, could learn from just kind of digging in, a little bit deeper. And then I have to mention Hunter we've Paige and I have been. ⁓ just the amount of GPP propaganda we've been slinging for the last like, six podcast episodes. We, we, we've been going deep and we wanted, I wanted for sure. know it's, it's complicated with Paige cause she has to do the workouts as well, but I really wanted 26.1 to be like what it was. It's like, congratulations. You got a handstand pushup. Don't fucking need it. ⁓ need to be. Hunter: Nice. @paige_semenza: You'd be proud. Hunter: I Nice. real life. No! @paige_semenza: Yeah. Drew Crandall: So incredibly fit and efficient in the way that you move. You got to be able to, you know, breathe and remain calm and just this real basic level of, and then I love that the leaderboard is still very similar in workouts like that, because it shows you, you know, your ability to go do 10 muscle ups you know, minute five or six and 26.2 has way more to do with your GPP than it has anything to do with ring work. Right. ⁓ so that just, it's been fun to have that there. And we just started early with, with the propaganda to be like, we're going to be able to say, told you so, and it's going to be exciting. And then we have been able to, which is great. ⁓ Hunter: ⁓ yeah, yeah. Yeah, I think 26.2 was that. I didn't love 26.1, I'll be from a programming perspective. I thought 26.2, part of it was just like, this is not very much fun, but 26.2, I think your point is like, that's perfect point. It's like how many, is there an athlete out there who ⁓ gets the, gets to muscle ups in six and a minutes and then doesn't, Drew Crandall: Yeah. Hunter: do doesn't do the 20 muscle ups in two to three minutes. It's like, yeah, I just blasted through everything else. And I just couldn't do 20 muscle ups in the remaining like seven or eight minutes like that. I'm sure that person is out there somewhere. But there's not that many of you. It's like, it's like I either my tiebreak time was 13 minutes and change and like maybe I get over the rings or it was like, no, it was it was faster than that. And I got you know, Drew Crandall: Right. Right. @paige_semenza: All right. Hunter: I finished the workout. It's like the crossover of I did it in seven minutes. The first half of the workout was so easy, but I am not capable of doing a muscle up. It's like that person's not really out there. It's like that. Drew Crandall: Yeah. Yep. Hunter: super fit but not have the ability to do like a single movement. It's like, it's just not how it works. Drew Crandall: Yeah. Yeah. And we get, we get a fun like reminder and delivery. Like I just remember maybe like once a year, someone moving to Maine and joining our gym and wanting to be more on the competitive side. And like, you see that they like, go to class and realize that they have to like work their ass off. then they're like, I'm open gym athlete now. And you just, you you see them doing, you know, muscle up, EMOMS and, you know, complexes or whatever. And then they just get in the open by the people who show up and ⁓ just work out and it's like, @paige_semenza: You Hunter: Yeah. I was pretty confident in that workout too. I did fine, but we had the three rounds of nine muscle ups, deadlift, double under on Monday. And then that open workout and I did, my muscle ups felt great. I was like, oh yeah, this is gonna be great. My muscle ups feel great. And there's some more movement interference and whatnot that I'll expect from 26.2 and sure as shit, I got to the muscle ups and. Didn't feel the same as they did on Monday, surprisingly, so it was weird. Drew Crandall: Say what you will about Mr. Castro covert interference a skill set that he has. ⁓ @paige_semenza: of strange. Hunter: For sure, yeah. Drew Crandall: And one of the tricks that he has for the people out there is we, often talk about how he removes fluff from workouts. like, you progress through the year, the workouts, a lot of them get shorter and shorter, like quarterfinals is a ton of short workouts if you're fit. and. Hunter: Yeah. Drew Crandall: So he runs interference with movements, but he also jams a shitload of movement together, which takes us all the way back to Greg's 2159 couplets. Like, yeah, programmed here is pretty simple. And honestly not even really going to be like just torched once you through what we, know, on the competitive side, we call the buy-in before the muscle ups. but that's a, that's a lot of fucking work. It's, know, it's, it's, know, the dumbbell is, you know, it's a long ways to go with the dumbbell. There's a bunch of time under tension there. 40 pull-ups isn't a lot, but in the period of time that it's asked with 240 feet of lunging, like you start to think about it from that perspective in the interference again, isn't just like obvious endurance workout. It's also large loads, long distance, you know, that kind of thing happening in a short window. ⁓ Hunter: Yeah, I think that's the like what you just said. I like to do those program workouts where it's like the muscle interference or like it's the slow burn, right? It's like you said, it's in that workout where it's like none of those things in a vacuum, literally none of that workout in a vacuum is hard. don't want to say at all, but it's not like people doing like you can do @paige_semenza: you Yeah. Hunter: fucking seven overhead walking lunges, six, seven, eight overhead walking lunges, like not a problem. 20 dumbbell snatches, like we did 150 with burpee box jump overs, you know, in an open workout before, 20 pull-ups. It's like nothing is difficult in a vacuum and because of like the turnover time and the turnover speed, it's like, fuck, now I'm back at that movement that. Two minutes ago wasn't that hard and now it's like a little bit shitty. And then two minutes later it's like, fuck, now I'm back at this movement. And now it's really shitty. it's like, congratulations, like I've tricked you into doing like movements that got progressively shittier. And now here's the turn in the punch bowl. And it's like, you didn't think that like your shoulders or your midline were gonna be the limiting factor, but like they are. And also your heart rate's high because like, because the work was jammed in such a way that it's like, @paige_semenza: Mm-hmm. Hunter: you're going to go back to the shitty thing soon it's going to continue to jack up your heart rate and make your grip up your shoulders blow up whatever it is. ⁓ So Drew Crandall: And it's always, it's funny too, because it feels like hindsight, even though we know, like we already know, but five to seven minutes of going hard on three movements, like never easy. That time is not fun. The mile runs not fun. The two K rows not fun. Okay. This version of it, because it was a triplet is a little bit easier than a single modality by the way. Now do 20 muscle ups, Like, Hunter: Yeah. Drew Crandall: Gotta love it. Competitor extra. So we have two ⁓ different concepts going on here in this phase. We continue, when I say weekly, it's literally a week, but we continue some of the quarterfinals prep. And for athletes that have been doing the competitor extra recently, you'll see that we're doing, these sprint interval versions of workouts. And the reason we're doing sprint intervals inside of an affiliate program, with the extra is just the idea that the intensity of the workouts goes through the roof in these quarter finals workouts. Like you go in and you do the math on it and like over half of the workouts are short. we spend so much time talking through pacing and breaking up movements and being, you know, having that athlete IQ and being really thoughtful within that. And if you do that too much within some of these quarterfinals workouts, you're going to be getting a little too cute. You're going to be a little bit too smart for your own good. And you're going to lose because you don't have that same intensity that other people do. So we're basically doing these short little bursts of, know, typically a triplet. Sometimes a couplet where you're going really hard and then figuring out, I go too hard? Did I leave something on the table? Was I right in that spot that I'm looking for? And then you have an opportunity to try kind of a different thing there. That prep goes into quarterfinals. I'm going to send a PDF out to you guys ⁓ quarterfinals for all of your athletes via email. That just basically gives you ⁓ what should it look like that week? How can they get themselves ready to go and do this? and like, if they're trying to get to online semi-finals or age groups on my finals, you'd follow that to a T with the schedule. If they qualify and they're having a good time, know, that's when there's some leeway there and they can just jump into class, ⁓ know, at least Monday, if not Monday and Tuesday. and then just do quarterfinals like Thursday through Monday, something like that. After that. The theme competitor extras will be very much based like off season style. You know, for most at an affiliate after quarterfinals is reset and then going back around all the way back around to the open. So it'll be a little bit more weakness work. it's going to be pretty obvious when you see it, but it's like, I'm trying to get better, you know, at this lift, or I'm trying to get better at this machine, or I'm trying to get better at this gymnastics movement. And I would encourage people to do in the season is to be selective with the competitor extra do it less often, and put more eggs the basket of the specific day. So go into the weakness work, you know, if you, if you suck at rowing, or running or whatever, get out there get that done. But if you're really great at it, there's potentially, you know, I'm not as good at this lift or this gymnastics movement. Take more time and energy and intensity and focus to work on the things that you need to versus I'm the volume because at this point in the year, that's not really that helpful if the intensity and the focus isn't there. Hunter: Yeah, only thing I'll add to like the workouts going into especially over the next couple weeks leading into quarterfinals. always fun. Like, I don't know if you've gotten any messages or ⁓ like at how exceptional we are at predicting open workouts ⁓ like, because during that week they did like five reps of a movement that popped up last. was funny. got like, I am two for two. Yeah. Drew Crandall: Hehehehe ⁓ @paige_semenza: You ⁓ Drew Crandall: Uh-huh. You are two for two, Hunter. You had one, one, the ball balls and lunges, right? Hunter: I feel like I a decent chance of going three for three with like Deadlift as the primer day, heavy overhead squat today. I don't know, I'm feeling like it's like a shitty ⁓ burpee sort of Metcon or something like that. yeah, are like, you did wall balls and the last and then we had wall balls and then this week it was... ⁓ Drew Crandall: Clean sweep. Hunter: You did bodyweight lunges and then we did overhead lunges and I was like, I know it's fucking crazy. a line to Castro. I it, but it's like, get back the original point, it like the quarterfinal stuff, it's modeled after things we know are coming. The reason that we are good at predicting movements in the open is because it's a very similar movement do two or three movements a day, like I'm gonna hit at least one of the movements that you're probably gonna see in an open workout and quarterfinals are no different. And it's more just like, hey, we wanna prepare you for like the things that we know are probable. like, again, just like the best way to look at that is like, well, what's come before it? It's like the Voll. It's like, it's always a shitty short workout to finish quarterfinals that. maybe that determines where you shake out on the leaderboard or, you know, there's always that long shitty cardio piece and it's like, well, better be ready for this. So here it is. Wow, surprise, it looks similar to something else. Drew Crandall: We- We learned how to predict workouts by not doing that early on when you when you try to guess when you're like, okay, well, they did this this year. So we're just going to peak the snatch because they're definitely going to do snatch or we're going to peak the clean and jerk instead, or going to program this because this has shown up already. So now it's going to be this when you zoom out, the list is still short enough. Hunter: Yeah, true Drew Crandall: to rely on variants with rotating those movements through. So we literally stopped trying to guess 10 years ago. And it made it so that we are able to guess what the workouts are. I don't know if that makes sense, but that is exactly how it is. It's like, okay, I think I know how it's going to go. And Castro back then was like, Oh, you think, you know how I'm going to program like 2013 regionals. It like, it wasn't any weights was like, like body weight regionals, basically. Um, @paige_semenza: You Hunter: Yeah, dumbbell. Drew Crandall: dumbbell open like, things of that nature. So, if you want a programming tip, don't for competitive work, try to guess and just put it through a rotation and you'll be fine. ⁓ Hunter: do constantly varied functional movement. Drew Crandall: Okay, so I am going to, so we have the engine programming that you guys receive as a free add-on here. We'll plug the day three as becoming your Sunday class, that is Sunday class at Misfit Gym Portland. I know some other gyms out there do that. And essentially we're following kind of a similar concept with engine. but because there aren't a ton of benchmarks related to that style of program, they are from our own archives basically. So day one and day two of the engine program, which is three days a week, are going to be primarily workouts have been done in the past that are particularly special. The kind of workout where like... It's like the talk of the town for a few days after you do it. So day one and day two are going to be workouts where we know the stimulus. Yeah. ⁓ the stimulus is extra special there. Hunter: I always got a fucking sandbag. Drew Crandall: And then I will read Chris, Chris, who writes the program said about Sunday. So Sunday ⁓ the standard mixture of generally longer workouts with no barbells and limited overhead movement slash rig gymnastics. The few weeks of this phase incorporated an intentional increase in pull up and push up volume as part of this year's Murph prep, which will begin in earnest and at least a few weeks. at the start of the next phase. So basically, because of the timing, we will end with some MRF prep in the engine program, and then that will transition us into the next phase, which we'll continue to do so. Final thoughts the Rushmore phase. everyone. @paige_semenza: you Hunter: And I'm just, we got two consecutive days that the bay door is open. running season is pending. I don't want to say it's upon us. Yeah. We'll get fucked up sometime next week. Strangely enough, there's a lot of snow still on the fairway. the grass is starting to show up. There's still a lot of snow on the big old flat grass field. Drew Crandall: Hmm Pending, Yeah, you got six more false winters coming in. @paige_semenza: We got 70 degrees here today. Drew Crandall: Yeah. Yeah. We can't forget to do life chat. ⁓ Hunter: That is the fair way. No, I think it'll be a good time. think it'll be a fun phase. The benchmarks are always fun. At point I was like, should we always do it on Monday? Should we always do them on Friday? And I settled on the middle and they kind of get sprinkled throughout the week. ⁓ And I that's right move. But it'll be a fun, I think it'll be a fun phase anytime that there's a little less stress about, hey, we're working on this specific thing. Drew Crandall: Yeah. Hunter: over the course of a phase and then people get disappointed that they didn't improve the way they thought they did or you know, whatever it happens to be. think anytime a phase ⁓ give like releases tension a little bit and is like, yeah, like some fun benchmarks come in, do them, you miss one, that's okay, there's going to be another one. Like, I think make for a ⁓ fun post phase. ⁓ @paige_semenza: Yeah, I am. talk about like intensity is freedom within the competitive side of misfit. Like this is kind of that phase where you get to bring intensity in a lot of different ways. You know, your focus on your handstand walk skill or your your intensity in your benchmarks. And I think that that is I think exciting because there are days where you get to like not slow it down, but again, take the. Drew Crandall: Truth. @paige_semenza: you know, work on a skill outside of a intense setting environment. And then there are days where you get to, you know, go and send it. So I just, I like the variety that you get, you get here and you know, you could kind of take that pressure off being post open and just, you know, go in and get after it. Drew Crandall: Yeah, the, think it's really fun. So, so when we get into the next phase, the next podcast that we do, we'll be talking about your strict gymnastics and you know, maybe your deadlift and, or your bench press, ⁓ kind of thing. And micro concepts that we're working on within those phases are exciting as a coach and a programmer. But the macro concept, the thing that we're trying to accomplish over a long period of time to bring it back to the beginning of the episode needs to be at the forefront for us on a regular basis because it is the only actual secret that we have is... Hunter: Ha! Drew Crandall: going short, medium and long and doing couplets and triplets and some monostructural and having some weightlifting days in there and doing all of that. That's the only secret that we actually have. we know how to get people better at a specific thing in a short period of time. And that's fun. But not necessarily what we're trying to do, especially at the affiliate level. So I the idea of the, the times of year where we can zoom out and really hammer home ⁓ what we're to accomplish ⁓ on a grander scale. will open asking for thoughts and prayers. I am going to be taking a toddler snowboarding in the next week or two. So the snowboard that I bought has @paige_semenza: you Drew Crandall: like a a pole leash on the front of it like a retractable leash so we've been snowboarding around the house you're supposed to do that and you're supposed to do it while you're supposed to do it on snow on flat ground but it's gonna be 68 degrees here today. that's that shit's not happening. originally Burton makes a handlebar so that they don't have to be strapped in. So these two plates are screwed down into the snowboard and then you basically just have a handlebar that's like offset so you can stand on it and hold on that way. Like when you take a toddler snowboarding, you go up the magic carpet thing where it's like, you know, this is, it's an incline like this. And then you get off and do that. Hunter: ⁓ yeah. Drew Crandall: because I have heard with skiing and snowboarding the idea of them being locked into something they don't love, ⁓ that sort of deal. I've been, Hunter: Yeah, I don't. @paige_semenza: There. Drew Crandall: but it's sold out everywhere, can't buy it anywhere, don't have the luxury of aero heating and ventilating making me one anymore being home. So I was gonna try to make one, but I gotta like find an electrician who can bend up some conduit for me and weld it to my plates and all that. So I went and bought bindings and boots. The boots aren't yet, but we have been using the bindings at home. And I'm just hammering it. I'm like, dude, anytime want to get out of these, you just tell me and I will do it because he just falls over and he's like, get me out of this. It seems he's having the best time and then he does not want to be in it anymore. Right. And he's also. Hunter: until he's not. Drew Crandall: He's leaning back a little too much for my sanity. He's really like feels like he's got to lean backwards and that that's not one of the and tricks for snowboarding. So yeah, I'll ⁓ Hunter: Do his boots kind of kick him forward? Because that's how those are designed, right? Like to angle you forward a little bit. So he's like... Drew Crandall: Yes. Yeah. I don't know that on the Grom bindings that you can do the like that you can make the plate push more in this direction. ⁓ there's like little tricks like you're supposed to have both of their bindings angled forward actually ⁓ so that their hips are turned because kids want if their hips are facing this way, they want to face in that direction, ⁓ which that obviously won't go well. Hunter: Yeah, I am. Okay. Right, yeah. Drew Crandall: So the question really is whether I can snowboard behind him and hold on to him. Hunter: Yeah, was gonna say, the retractable leash is like, so they're, you're on your board, he's on his board, and you've just got him, he's like a kid at the mall, walking around with a leash and a backpack. Drew Crandall: without both of us eating shit. @paige_semenza: ⁓ You Drew Crandall: No, that won't work. The leash is more for flat ground. like I'll pull him, I'll pull him around when we get to the mountain on the snow. But we get up there, right, because you can't dictate his speed and your speed if you're just holding onto a leash, that kind of thing. Like if I stop, he's going to crash into me. If I go fast, I'm going to pull him and he's going to hate it. So I'm going to be snowboarding, holding onto it. Hunter: Oh, so you're stationary here. I see. Yeah. @paige_semenza: And then he, ⁓ okay. Hunter: Right. Drew Crandall: like hands under his armpits, like that kind of thing. So, uh, I did buy the, um, the meta gla glasses. Yeah, she'll watch, but I bought the meta glasses so that I can record it. So I can be like, Hey, meta record this. And I'm going to have the like first person view. I've wanted to get them for a little while. I hate the idea of big brother watching me. Hunter: Yep. Yep. Is Maya coming? Okay, yeah. @paige_semenza: That's amazing. That is cool. Hunter: Sick. That's pretty sick. Drew Crandall: because now you're literally like showing them your field of view. So not only can they hear you, but they can see everything you're doing. but with kids, the phone or the camera takes them out, always takes them out of the thing. Like they, they either perform for it or don't want it. It's just a weird, it's like, are you, we're having fun and you're, you've just stopped having fun with me and stuck your phone in my face. Like that of thing. So I want it for, and I'll hopefully ⁓ be able hide the glasses ⁓ otherwise. Hunter: Yeah. @paige_semenza: Okay. Hunter: Yeah Drew Crandall: Although who knows? Zuckerberg can probably see through the case like out into my world and follow me no matter what. So maybe I should just give up, but. Hunter: I was gonna say like, can already see everything you can see in your ⁓ and your computer. He's literally watching ⁓ podcast right now, trying to figure out 26.3. Drew Crandall: Yeah, he's literally they're fucking watching me right now. Damn it. Yeah. right. My I had a long winded but ⁓ important life chat. What do you guys got? @paige_semenza: Mine's quick. Yeah, mine's quick. mean, not too much going on here, but ⁓ I'll go home this weekend. ⁓ friend in, she is from here, her brother's one that owns a gym. She came in for her birthday weekend this weekend. So, my cup socially ⁓ with some Loving it. Yeah. Hunter: You got anything, Paige? Yeah. Drew Crandall: There you go. Great. Hunter: Nice. Yeah, chat, man. like lots of it has been going on but nothing has been going on. Alright, so hear me out. @paige_semenza: Hey. Hunter: I've been on the wait list Riverside Golf Course, which is the golf course that I'm looking directly out my window at right now for a couple of years, presumably because it's a pretty affordable municipal golf course. It's nothing particularly special, but I'm on the wait list for a couple of years. I to commit to the golf that I've been a member at actively for the last couple of years, none such, in order to like @paige_semenza: Mm-hmm. Drew Crandall: Mm-hmm. Hunter: lock in my membership I needed to like, are you going to renew or not in like December? I didn't like I had not received a phone call from Riverside. So I'm like, well, I'm not going to go without a golf membership for next summer. So I my membership at none such next year. And at the end of January, got a phone call from Riverside that says we have a membership for you like you have until this day at this time to accept it because they got a waitlist and you know, whatever. So now I have two memberships. To be fair, explained the situation, I was like, listen, I work directly across the street, but I already committed to another course because like, well, I didn't know if you guys were going to call me or not. I wasn't going to be without a membership. So we opted for the cheapest Monday Friday only option at the South course, the nine hole course. So now that can be my like, Drew Crandall: Yeah. Uh huh. @paige_semenza: I don't see a problem. Hunter: ⁓ I got an hour and I didn't know how exactly how much busier I was going to be as an affiliate owner this year than last year, for example. But like you inevitably find an hour or two in the middle of the day when you got a slow day or something. And it'd be like, wow, it'd be cool to be able to like walk across the street and do some golf practice instead of saying like, do I actually have the time to drive 20 minutes down to my home course play and then drive 20 minutes back? So I decided that the most economical and efficient option was to in fact have options at both locations so that midweek we can get a little praccy in in the middle of the day when things are slow, hop over to the old nine hole course and then play the weekends and the other times of the course. Drew Crandall: yeah. You gotta find a way for that to be a tax write-off. There's a way. There's lot of companies out there. Hunter: I multiple about the, what, ⁓ this business write-off thing? this a, like, yeah, what, how do I make this, ⁓ how do make myself not pay for this? No, ⁓ I foot the so ⁓ we'll see what looks like, but was the least expensive option, and now I have it, am, Drew Crandall: You going by yourself being a Tex, right? Yeah. @paige_semenza: You Drew Crandall: Yeah. Hunter: fully like responsible for ensuring that it was a fiscally responsible decision. now I need to now I need to play a lot at both courses, maybe more than I did last year, maybe more than I've done in the last two years combined. We'll see. I don't know. ⁓ but yeah. Yep. Otherwise. ⁓ Drew Crandall: ⁓ yeah, you got to get after it. Yeah, that's the move for sure. I might end up with two different snowboarding passes. So Powderhorn, the local small mountain dropped a three years for $999, which is a crazy deal. @paige_semenza: Nice. Hunter: See? It's- Mmm That's pretty good. I don't know much about that, but that seems good. Drew Crandall: Yeah. Yeah. You go as you can go as much as you want. Um, I think I'd have to go nine times over three years total for it to, for it to. Yeah. It's like 40 minutes. Yeah. Yeah. It's a pretty easy drive. So, but then you can get in the emails about the Epic pass and the icon pass. And I got to do some math on like, okay. @paige_semenza: How far is the drive for you? It's not bad at all. Drew Crandall: And it's actually is the same thing. It's like, do you want the one with the blackout dates or not the blackout dates? And I prefer to just go to the places like that on weekdays anyways. So I don't have to wait and like crazy lift lines and shit like that. So, think, I I'm potentially going to be as fiscally responsible as you Hunter, related to snowboarding habit. Yeah. Yeah. Hunter: I don't know why wouldn't be. And then, well, yeah. And now you have to snowboard. Otherwise like, my, this is a huge waste of money. I don't wanna go ahead. That really is what it comes down to. Drew Crandall: Exactly. My, don't even want to go. I have to. Okay, hear me out though. Hear me out though. Somehow you save money when you're buying, when you go shopping and it's on sale. That's the thing I get from her. had to. I mean, it was like 80 % off. Yeah. Well, yeah, I do know that, Paige. Hunter: Right. It was on sale. @paige_semenza: She's always justified. Always. Drew Crandall: I'm ⁓ of how this ⁓ system works. She says, what's is mine and what's mine is mine, is one her sayings. So I'm not stranger. One, I'll give some advice people out there. You spend the first couple years of marriage arguing over the dumb shit that your spouse spends money until you realize ⁓ Hunter: Right. @paige_semenza: Just supporting Maya, that's all. Hunter: Yeah. Drew Crandall: that you both do it and you just like, unless someone's like, I don't know, like a fucking gambling addict or a psychopath, it doesn't matter. It doesn't matter at all. It's like, you know, hey, I don't know what DraftKings.com is. I don't know what that is on the bill. I've never seen that before. you it really costs that much to get your hair and nails done. Whatever, All the people out there that are still fighting about it, ⁓ let go. Hunter: Yeah, you're both idiots. Yeah. @paige_semenza: Whatever. Drew Crandall: You're all crazy. We're all crazy. You just, you know, that's just how it is. a way to end the show. Well, ⁓ beautiful. All right. Did we do it? @paige_semenza: That was fantastic. Hunter: Yeah, that's her. @paige_semenza: We did it. Drew Crandall: Thank you for tuning into another episode of the misfit podcast. Make sure that you head to the link and bio on our Instagram or team misfit.com. You can get a two week free trial of Rushmore, starts on Monday, March 16th, coming up ⁓ fast on wad stream fit or push press, or if you'd like to see the PDF version, email me directly coach at misfit athletics.com. also happy to do a call with, with any gyms out there ⁓ getting ready execute this phase. ⁓ that's already subscribed or wants to chat, about potentially joining. just again, shoot me an email coach at misfit athletics.com. Thank you to gorilla mine for sponsoring the show and, giving me energy, amplified, focused, enhanced concentration, increased productivity and elevated mental clarity with no sugar or artificial colors. ⁓ @paige_semenza: you Drew Crandall: I just read that off the back of the can gorilla mind.com forward slash misfit, just use the code word misfit at checkout. You save on your order and you support the podcast. See you guys next week. Hunter: Later.