Latest / Misfit Podcast / How to Peak for a Competition - E.418

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How to Peak for a Competition - E.418 · Misfit Podcast

• @misfitcoach: Good morning, Misfit. You are tuning into another episode of the Misfit Podcast. On today's episode, we are diving deep into the waters of competition prep. How do you prep for a competition? What makes it different? What should the programming look like? I could go on and on and on now, but I'll just wait and do it in the actual episode. before we get to that, a little bit of housekeeping. The pre-sale has officially ended for the work is the only way collection, but really all that means is that you guys now have to pay five extra dollars per garment for not listening. So you can head to sharpenheaxco.com and still check that stuff out. Basically, what we did is use the pre-sale to figure out what garments people wanted, what colorways people wanted. we did two different colorways and seven different garments. And you can still purchase all of those things, but there will be limited quantities of each one, just kind of based on what people purchased. So sharpen the axco.com. weekly coaching call reminder, we are meeting every single Friday at 9 30 a.m. mountain time. I know that time zone doesn't exist. That is 8 30 a.m. Pacific and 1130 a.m. Eastern. And if you live somewhere else, that's your problem. You can figure it out. @paige_semenza: Hm. @misfitcoach: but basically we are talking through the weekly programming and as we get further and further into a phase, we try to pick up on things that could be more helpful for athletes that are more specific because we are following very similar progressions as we go through. So I don't try to like say the same things over and over each time. so we've started to do some video review. If you would like to get some of your videos reviewed, just go into the video review requests in Telegram and put that in. you can join our Telegram through the link that you get sent when you sign up for our programming, or you can join that now through Instagram. If you go to the link in bio, you can get to our telegram as well. And one thing that you could do if you wanted to while this is still free. is you could get into the group, you could join the call and just get a feel for us and our vibe and what we're doing. You could get in and do that. you might not know exactly what we're talking about with the programming, @paige_semenza: Hm. @misfitcoach: and hopefully we kind of sell you on that. but you could ask questions about the programming and the Q and A portion in the end, all that good stuff. And then hopefully by phase two, this will be a new tier of programming that you can get signed up for. but Link is sent in Telegram every single week. 9 30 a.m. I actually think the link is the same every week, pro tip. Each time I copy and paste it, it the like little extension looks exactly the same. So I think it's the same every single week. also, as part of housekeeping, I am reminded, Paige is not. I am like the producer or the host or something like that. the man of the people, Colin, misbit apprentice, is backstage right now. He listens to the episode, he takes notes. and he asked questions for the athletes and maybe even the coaches out there with this episode. I tried to sprinkle in enough of the programming vibe. I would say 20 to 30% of our audience, somewhere in that range, is a coach, you know, in the coaching community, that sort of thing. so we've got some good stuff for you in the episode today. this episode and all episodes of the podcast are brought to you by GorillaMod. You can head to GorillaMind.com forward slash Misfit or use the code word misfit at checkout. You save on the best supplements in the game and you support the show. I know that we just keep doing this over and over, but I want to make sure that you guys know that this is like real life stuff here. I am once again on solo parenting duty and I have once again called on my friend right here, the @paige_semenza: Mm-hmm. @misfitcoach: Gorilla Mind energy drink, caffeine. nootropics in doses @paige_semenza: You surviving? @misfitcoach: that actually work. And I just been on a citrus rain kick. If I was gonna recommend two flavors, it would be this one, citrus rain, and this one up here. We got a lot more people on YouTube now. So maybe I don't know how many of you actually watch, @paige_semenza: Might see it. @misfitcoach: but you might see it, and that is the white frost. So those would be my two suggestions. There are some wacky flavors out there that I know a bunch of you like. GorillaMind.com forward slash misfit or use the code word misfit at checkout. Shoutouts of the week. Paige, what you got? @paige_semenza: I'm gonna give a couple of remote athlete shout outs. Tony competed at SoCal Wadapalooza this past weekend. it was kind of a last minute decision, so we didn't really prep for it. we figured we'd keep the progressions within phase one going. but he still last year there were ten of them. He podiumed in third place. I think third. Sorry if I'm wrong, Tony. and then this year I think there were upwards of thirty athletes and he finished in fifth. So he did phenomenal. @misfitcoach: Hell yeah. @paige_semenza: Yeah. I think with, you know, his his outside situation, like his outside life, outside the gym situation, it's a really, really good finish for him. but he is also the type of athlete that's like always expecting more of himself. So he's just never satisfied. But I think yeah. @misfitcoach: Sure. If you're a gamer, like like he's i if you are a gamer, then that's like the other side of it. And and and it's @paige_semenza: Mm. @misfitcoach: not bad. but it's one of those things where if you are able to go out there and perform, that mindset is typically the same mindset as a person that's like, I want more. @paige_semenza: Yeah. Yeah. I think with I think it's helped him put things in perspective with like his situation outside. Like his his mom is is going through you know, treatment. She's not like, you know, so he he's having to move back to Connecticut. He's got some big things happening, @misfitcoach: Yeah. @paige_semenza: some big life life transitions. So, yeah, I mean kudos to him and we you know, we talk a lot about giving him grace and a lot of the mental side of it 'cause it you know, could also linger outside of the gym. so I we have a a debrief that we're gonna do after this and just hearing him talk at the end of the weekend, I'm pretty excited for that phone call. and then I had another athlete in Germany, Trey, competing this weekend. They had it was a partner comp. He did they finished twelfth out of thirty. So it's pretty awesome. He smoked his handstand walking, look just looking at some of his texts to me. so he's Pretty proud of that and we spent a lot of time getting him upside down, so I'm pretty happy with that and see that @misfitcoach: Yep. @paige_semenza: he's, you know, being a competitor and seeing the progress there. and then I'm gonna give one more because I think Katie deserves one. But Katie Tavig has been her and I have been going back and forth a lot about volume and training and kind of finding a sweet spot and it seems like we've really found one. @misfitcoach: Yeah. Hmm. @paige_semenza: but the toast of our progression right now, she did the I think we kn knocked her number down a little bit, but it was the seven rounds. I think it was nine and we bumped it to eight. @misfitcoach: Mm-hmm. @paige_semenza: and she was able to do all seven sets like straight through. And @misfitcoach: Hell yeah. @paige_semenza: the last couple of progressions she's had to like take a minute off or take a segment off. @misfitcoach: Right. Yeah. @paige_semenza: so she's really proud of that. So that was really awesome to see as well. So we're kinda hitting our stride there with that with the volume. @misfitcoach: And that's the kind of thing that Is usually like a very natural advertisement for remote coaching because when we put the instructions in that we do for the pieces, it's to cast as wide of a net as possible. You can have athletes that are multiple years away progression-wise from one another on the same program, and that's why we have that stuff built in there on the remote coaching side, finding those sweet spots and personalizing those. progressions is is something that we do and Basically, the the way that we run this now is if you are interested in remote coaching, please go fill out the application. You can find that on our website. You can also find that on our link in bio on social media. And what that does is sort of triggers me to reach out to you directly to get on a call so we can talk about your specific situation and whether remote coaching is a fit for you. so I think anytime something like this comes up, and and honestly, there's there's there's some remote coaching propaganda in this episode, but it's natural. You know, it's not it's not intended to be like snuck in there. It's just like @paige_semenza: Right. @misfitcoach: there's there's this way that we can do it, which works for a lot of people, and then there's this way where we can like really get into the weeds and figure things out specifically. @paige_semenza: Yeah. Katie's been pretty fun though, because like, she's a master's athlete. She was 55 plus this year, she'll be 60 plus soon. and just getting to learn her and like, you know, figuring out like that, okay, nine reps is overextending, but eight reps is like just enough of a reach to be a sweet @misfitcoach: Yeah. @paige_semenza: spot for her. Like learning those things kind of as we go and like just getting to know her more. Like, she's not afraid to give me feedback. If something aggravates her knee, she's like, hey, that's out. Like she's not @misfitcoach: Yeah. @paige_semenza: afraid to to be transparent on things. And I think that's really helped us with just our communication and our programming for her to be able to find progressions for her that are giving her the momentum to, you know, kind of go through the phase. @misfitcoach: I would say from the I haven't had a ton of interaction with her, but from the limited amount that I've had, she seems like a very good communicator, which is a godsend as a as a remote coach. Yeah. @paige_semenza: Yeah. She and she it's always like, Okay, story time and like you know, she'll give me like a paragraph full of stuff. but she's fun, like you know, she enjoys @misfitcoach: Yeah. Yeah. @paige_semenza: it and that's what makes it like so easy to work with her. @misfitcoach: Awesome. So my shout out, I either am just sending this out into the abyss or we'll have to send this to him specifically. but I the shout out is is Coach Mark Mark Kubek at Misfit Gym Portland. Ooh, not Misfit Gym Portland, CrossFit MF. they've gone back back to CrossFit MF, the the full rebrand, which I love. but he's my de facto biking coach. my like road biking coach where I'll, you know, @paige_semenza: Hell yeah. @misfitcoach: send some stuff to him. And his advice recently was to get on my actual bike more. So he rides a lot in groups. Like you see the like groups of people, just like five or six, you know, sometimes even like twenty. people riding together. He does a lot of that stuff. And he said the like biggest piece of advice that seems generic and like too old school is the guy the older guys that can rip are like, you gotta be on your bike more. Your actual bike. So I'm doing all of my zone two on a road bike now. @paige_semenza: Nice. @misfitcoach: and I sort of Like last the some of the episodes recently have really just been like you better take your own advice, dude. You're gonna sit here for hours running your mouth. there is a three mile hill. and it's like it's not crazy. I would say it's like it's between like two and six percent grade. I don't know if that's gonna mean anything to to people on the way up. but it's just one of those things where you are probably a hundred and sixty-five to one hundred and seventy-five BPM for ten minutes in the middle of @paige_semenza: Yeah. @misfitcoach: a 45 to you know what I mean? So it's really @paige_semenza: Yeah. @misfitcoach: challenging. So even last week, instead of doing my s first, second, or third gear piece that I was gonna do, I rode over there as my warm-up and I did in in the cycling community would be considered like an overunder. So I biked up the hill as fast as I could, which I'd never done, and then rode back down and tried to get back down into zone two. Took me like five or six minutes to get back down and then did it again and then cooled down on the way home. So it's like if that if every time I turn that corner and go to go up that hill, like I'm just dreading it and it's not the right headspace for me to be in. I'm like, what do you do @paige_semenza: Mm-hmm. @misfitcoach: in those situations? You go over the fucking hill and ride up it a few times and desensitize yourself, train yourself @paige_semenza: Desensitize, yeah. @misfitcoach: on it if it really is a weakness, that sort of thing. And I could taste pennies on the first one. @paige_semenza: Yeah. @misfitcoach: and it was funny too because I could taste pennies and I was really nervous for the second one, but then my body like adapted and actually really felt ready for it. So I went like a @paige_semenza: Body remembered that you had pancakes. @misfitcoach: so that wasn't that one. That wasn't that one. Yeah. No, @paige_semenza: No. @misfitcoach: I did my I did my like 15 mile loop on Sunday. @paige_semenza: Okay. @misfitcoach: and super windy and was only like 0.2 miles @paige_semenza: Hate that. @misfitcoach: per hour off my PR. So I think I probably was @paige_semenza: Pretty impressive. @misfitcoach: my wattage was probably quite a bit higher. @paige_semenza: Yeah. @misfitcoach: but anyways, I shout out to Mark just being like, get on your bike. Like if if you you want to be better at it, you're doing it once a week. I know that you're sitting on your C two bike, but that's just not the same thing. @paige_semenza: Mm-hmm. @misfitcoach: And I'm definitely noticing stretches of my zone two where I'm like, this is like pretty close to how I was riding this section before in like zone four. so it's working. every once in @paige_semenza: Yeah. That's cool. Yeah. @misfitcoach: a while the coach needs to be coached, needs to be, you know, you need to be given the advice that you probably knew already. Also, like A lot of people will probably resonate with this. Like being a dad and being a business owner and husband and friend and all of those things. Getting out on your bike and feeling the breeze is kind of nice compared to watching Better Call Saul in my office on my C2 @paige_semenza: Gotta feel good, yeah. @misfitcoach: bike. So shout out shout out Coach Mark. All right. let's get into this. Let's jump in. Course We have a lot of notes for today. So we made sure that the housekeeping took fifteen minutes before we got going. We've got a look good some good banter in there. All right. So let's talk about what makes competition prep different. I think that's a really important place to start. when we are this is a perfect time of year to to give you the differences between the two because right now, once a week you are doing Power snatch, toe to bar in a workout. And then once a week you're doing your toe to bar skill and we're doing the muscle up progressions. We're doing that in workout. We're doing that in skill. Every other week we're doing the aerobic C2 bike and we're doing the zone two rowing every week and we're working on your anaerobic running. When we are in the off season, we are very much trying to get better at very specific things. And we've talked before about why we would do that even though, like, okay, we're gonna jump what? Mm, 13 weeks before from the Totobar progression to when it's going to be asked to be done in the open. The athlete IQ element of it is massive as well. Knowing @paige_semenza: Yeah. @misfitcoach: what you would do in a particular scenario. we are trying to build something. We're trying to build this really powerful foundation that then we can, you know, erect our structure on within an actual competition prep. So I like to think about it as and and there's probably a better analogy, but I'm thinking we are working on things in the off season and then we were working on you specifically as an athlete in a comp prep, right? @paige_semenza: Mm-hmm. @misfitcoach: You showing up with all these tools. Now what do we do? How do we put those tools to use? so we are applying that fitness across varied demands. Right. So like if you took the workouts that you would have spread out over phase one, phase two, and phase three, those same workouts could all be in the in in one week of competition prep. Right. So we have the variance of all these movements that we would normally be doing. and there's less week to week progressions that we're building on, and there's more of a frequent rotation. and I would say like Let's I'm I'm looking looking at my notes right now. So like one of the prompts that we have for this episode, what should an athlete notice changing when they move from off season into prep? it's execution, I think, is is so huge. when you're when you're moving from like, okay, we're working on this and we're working on this and we're working on this, it's like, okay, what happens when it's all kind of mixed together? @paige_semenza: Mm. @misfitcoach: And we're going in each day and we're working on different things. @paige_semenza: Yeah, I think especially early on in a prep if it's your first one, it's figuring out how to navigate like @misfitcoach: Yeah. @paige_semenza: the the volume of it. the intensity I think is another thing that you'll notice kind of changing. And I think that's more of a natural like all right, I'm in it now, like I'm getting ready to prepare for something and go to war. @misfitcoach: Yeah. @paige_semenza: where that I think just brings up your alertness, your awareness all together, like just naturally. So I think that's part of it too. but I think you'll notice that like you'll have to prioritize things more than usual. My recovery, my sleep, my warm ups, my @misfitcoach: Yeah. @paige_semenza: cooldowns. I know we'll get into that stuff, but like, you know, this is if you're talking about the overview of it, like there's actually quite a bit you're gonna notice changing. yeah. @misfitcoach: So it's what makes comp prep different? And my like if an athlete asked me that, my first thing would be like, you. You need to be different. Right? I I @paige_semenza: Yeah, right. @misfitcoach: really think you need to do that thing, where, you know. You sit in your car before you go into the gym for an extra few minutes that morning and just think about it. Like when I walk through that @paige_semenza: Yeah. @misfitcoach: door, I'm in comp prep. Okay. There is a mindset that you have to bring to an off-season level of intensity and focus that's just different from when you transition in. And hopefully in this episode, we can help you guys wrap your mind around what that difference would be, but it needs @paige_semenza: Mm-hmm. @misfitcoach: to be different. There are short, intense periods of time in an athlete's career where they have to ask more of themselves on a lot of different fronts. and this is this is one of those times for sure. @paige_semenza: Yeah. @misfitcoach: So if we get into like specifics here, I would love to have seven, eight, nine weeks to do this with people in an ideal situation. The only time that that really fits is if an athlete just chooses a comp that like is their Super Bowl, you know, @paige_semenza: Yeah. @misfitcoach: a Wadapalooza, you know, would be an example, that sort of thing. And they say I care more about this than I do the open quarterfinals, semifinals. I'm probably gonna push back and find out why. But like that moment or the CrossFit games. The CrossFit games, @paige_semenza: Mm-hmm. @misfitcoach: we get that gap. you know, we've had the last chance kitchen Where all of our athletes have had to do nineteen semifinals in a row and then they don't actually have the full like amount of time. @paige_semenza: Yeah. @misfitcoach: We've had athletes get backfilled because of PEDs, all that fun stuff. but normally the games prep would be the ideal version of that. five to six weeks can work for sure. I would say the shorter The competition and the less volume that it has and the less variance that it has, we can kind of trim things down a little bit. it's very @paige_semenza: Yeah. @misfitcoach: possible to get into that. The way that the volume works is it starts very low and ends very low and it peaks in the middle. We have one week in competition prep in the very middle called Hell Week, where I am overreaching, your programming to the point where I hope you experience mental anguish. and that is very @paige_semenza: sorry. @misfitcoach: that's okay, you're good. that is extremely important from the standpoint of the idea of Hell Week that we know of from like from like the military, right? And obviously it's nothing actually like that. it's you know it it doesn't get into that kind of territory. But we're leaning on that concept as a way to remind people that their ability to overcome adversity physically and mentally is incredibly important. And it's kind of funny who who reacts how and when because it's very different. I find @paige_semenza: Yeah. @misfitcoach: that a lot of athletes build up the idea so much that then when they go and do it, it's actually not as bad as they thought it was gonna be. And then I can start a fucking countdown on how @paige_semenza: Yeah. @misfitcoach: many days after they said it wasn't that bad that they're just torched. Right? You were always very in the moment and like I think this might be too much volume while it's happening. @paige_semenza: Yeah. @misfitcoach: which I think maybe came with experience or more you were just comfortable with your coach to say, Hey, like, I don't know that this is appropriate for me. @paige_semenza: Mm-hmm. @misfitcoach: But it's so funny. The very first hell week that most of my athletes do, they're like, I mean, yeah, it was like hard, but whatever. And @paige_semenza: Mm-hmm. @misfitcoach: then Thursday the next week, they're like, Coach, what is happening to me? And I'm like, you @paige_semenza: Plummet Yeah. @misfitcoach: kind of rose to the occasion and asked more of yourself, and then now we're kind of figuring out what that looks like. so early on, just in terms of general macro view shape, are trying to build capacity. and we are prioritizing intensity. Okay. Stimulus is king on the way up the mountain. It's really important. @paige_semenza: Week one, day one. @misfitcoach: Yeah. Tone setup. Yeah. Yep. It's probably thrusters and burpee box jump over. So I'm gonna put that out there. There's a real @paige_semenza: You get the bomb. @misfitcoach: good chance that's what it is. and then late, we are fine-tuning. Okay. We're you know, we're we're getting really detailed in the way that we're executing. And if on the way up you really focus on fitness and output, when you get real smart about the way that you gain workouts on the way back down, you're gonna feel really good while @paige_semenza: Mm-hmm. @misfitcoach: you're executing on that programming. okay, so this part, Paige, you alluded to a little bit, setting the standard in week one. I try really hard when there's a comp prep that everyone's following to put this message out there. but in a remote coaching setting, I do not fuck around. Like I have to @paige_semenza: Yeah. @misfitcoach: find a way for the athlete To send the message back to me where I can tell they understand what it is, or I'm just gonna keep being annoying until we figure out exactly how to put this across. Cause there's moments, you know, we've all had coaches, so many people in CrossFit played sports growing up. And there's a lot of like, especially as a kid, like the eye roll, like, yeah, coach, I get it. and I'm just the kind of coach who's gonna be like, do you get it? Like we're gonna get it. @paige_semenza: Right. @misfitcoach: We're gonna like we're gonna end up at that point. So warmups, cool down, mobility, nutrition, recovery protocols, sleep, all of these things. So that threshold isn't actually just walking through that that gym door, right? The threshold is also you leave that first day, and it's like, okay, what now? How am I going to @paige_semenza: Right. @misfitcoach: maximize what I'm doing? and The low volume thing is in there so that you can really go in and execute with a different level of focus and intensity, but it also gives so much space for these other things to like actually happen. So we talk about like letting the people in your life know, like, hey, for the next six, seven, eight, nine weeks, like if it's a friend, I might not be able to hang out unless you want. to watch me foam roll and watch Netflix. Like, like @paige_semenza: Mm-hmm. @misfitcoach: we're not gonna get I'm not gonna like don't invite me to the party, whatever, like I'm sorry, like I'll make it up to you like next month. Or like, you know, there's a lot of people who are, you know, doing this thing that have, you know, families and jobs and all this stuff. You just have to make sure that the people know that this is a season, you know, a shorter season of your life where you're gonna need to like Really kind of double and triple down on these things. So, with that said, those @paige_semenza: Yeah. @misfitcoach: are the things that you need to establish and really get into an awesome routine because as the volume increases, we're gonna ask more of you in the gym, and you're automatically gonna need these behaviors to be like extremely dialed in. @paige_semenza: Yeah, I definitely have noticed I mean, we did back during the open, right? We did the habit stacking with kind of the community of Misfits. So it was like you guys, @misfitcoach: Yes. Yeah. @paige_semenza: these were all things that we did in that habit stacking and building momentum that like we actually need all of that in your very first week. So that like as you go through the weeks, the recovery stays up, like you're able to go into the next week and not feel like you're bogged down. like It it's like prepping for a weekend of competing, like, okay, prepping with food starts, you know, th five days before. It doesn't start the day of, right? That's the same idea @misfitcoach: Mm-hmm. Yeah. @paige_semenza: here. Like, if I'm not prepared for all that kind of habit stacking in week one, by the time I get to week three or week four, like I'm really gonna feel that. and my body's gonna force me to have to change programming. Like, it can't just be like it's gonna just hit in your you know. it might come very unexpected and in a way that you don't want it to. So doing this stuff, you at least are checking the boxes so that like, you know, if something did happen, it's like, well, I'm doing things the best way that I know how. So @misfitcoach: Yeah, for sure. so I guess the like the headline is more focus and intensity in the gym. And then you talked about like the actual planning aspect of it. Like that's needs to be net that needs to take place outside of it. One @paige_semenza: Mm-hmm. @misfitcoach: prompt that we have that I really like that I wanted to ask you. I tell people @paige_semenza: Mm. @misfitcoach: to go pro. at least once in their life, if not once in a season, just to see if that lifestyle is for them, you know, to have your world essentially revolve around this thing. what does being a pro look like on an ordinary Tuesday? So like you're in comp prep and it's week two or week three and it's Tuesday. Like what are the things that's different about what you would be doing? versus someone who's like, Okay, I'll do quarterfinals prep this year and I'll go all in, but doesn't really like understand the lifestyle yet. @paige_semenza: Yeah. I think learning to how to get your body back into like a rested digest like state, like a parasympathetic like nervous system, @misfitcoach: Mm-hmm. Yeah. @paige_semenza: to be able to do that in a comp prep is like crucial. Cause like if I go in and I know the pressure that I'm gonna be putting on myself to compete and try to qualify. So it's like if I can't shut that down at some point during the day, like I'm gonna hold it and I'm gonna feel tense and likely f for myself at least, I know injury's gonna come up s at some point. So being able to @misfitcoach: Mm-hmm. @paige_semenza: hit that rest and digest, like, you know, McKenna and I talked about it, like taking naps in the middle of the day is part of it. Like, you know, if you're gonna @misfitcoach: Mm-hmm. Mm-hmm. @paige_semenza: go in, do an early morning session, eat a big meal, you have some downtime, maybe you get some work done and you're like, All right, cool, I have an hour, I could take a nap. And then you know, you feel refreshed going into that next session. but yeah, I think it's more of the at least what I have noticed is being able to like shut your brain off and actually rest is kind of the hardest part. @misfitcoach: So I think I've referenced this before, but I get obsessed with people at the top of their field because I wanna know what those like little like nuances are that make them different. And I've watched a ton of content, Chris Bumstead, C Bum, the bodybuilder, and the amount of stuff in his vlogs where he's just like, you know how you grow? You just sit around and do nothing. Like, and it's not just the fact, like, I think there's I think there's the actual physical act of like n not moving your body, you know, @paige_semenza: Mm-hmm. @misfitcoach: in some of those stretches and those moments that you're referencing, but then the mindset that comes with it. He knows through life experience. That he gets bigger and grows and gets better at what he does by being as serious about that, you know, parasympathetic nervous system stimulation, like just calming down and @paige_semenza: Mm-hmm. @misfitcoach: hanging out, as he does from being in the gym. It's very clear @paige_semenza: Yeah. @misfitcoach: that he understands that I mean, exercise is entirely catabolic, breaks down tissue, it makes you worse. And then rest is anabolic. And that's like how this whole thing works. And the correlation that I've found with really successful CrossFitters since watching him is like it's obvious. It's like very @paige_semenza: Yeah. @misfitcoach: obvious that the ones who are like they just know that they're going in and doing like so much tough work in the gym that there's zero guilt because it's actually @paige_semenza: Right. @misfitcoach: like it's it's more hard work in a sense. In a way, @paige_semenza: Yeah. @misfitcoach: like truly recovering. @paige_semenza: And I think that's the hardest part for I mean, someone like McKenna who's trying to who is kind of doing that transition of working less and training more. It's like you have to be okay with having idle time and knowing how to fill it in a in a way that doesn't cause anxiety or doesn't cause stress on your body. But also like you can still like you can read, you could like there's still so many things you could do to kinda like, you know Keep yourself in a relaxed state, but also like stimulate your brain in a sense. So it's like it's not completely @misfitcoach: Right. Yep. @paige_semenza: unproductive. @misfitcoach: Yeah. @paige_semenza: but accepting the fact that like I'm working less, right? I think it's just our society is like, go to college, get a job. Like, but that's not that's not tradition isn't it it's so different now. So like take @misfitcoach: Yeah. Yep. Yeah. @paige_semenza: advantage of the support you have. @misfitcoach: Yeah, I couldn't agree more. all right. Let's talk about that first half of the prep, right? Typically week one, two, three, and four. Week four is hell week if we have the space that we want to. prioritizing the intended effect of the workout and the intensity. Like again, you might show up to a day with like one lift, one conditioning piece. And some accessory. You're like, this is competition prep. And it's like, I want you to figure out a way to realize how hard that could be if you @paige_semenza: Mm-hmm. @misfitcoach: did it right. Like s like and and it's also a reminder, like a phase zero, it's a reminder of this is what you need to be good at. In @paige_semenza: Mm-hmm. @misfitcoach: the moment, go do one thing really, really, really well, right? Because if you do a mediocre job across a bunch of stuff in a competition, you get a mediocre result. Like that's just how that is, especially with the point @paige_semenza: Yeah. I @misfitcoach: system if it's in person. @paige_semenza: Yeah. I always had to like during comp prep, like I'll get the overview of the week, but like I'll look at it one time through to make sure like no adjustments are needed. But then from there on out @misfitcoach: Yeah. @paige_semenza: it's I look at the first day and that's it. Like I can't look beyond that 'cause I know @misfitcoach: Yeah. Mm-hmm. @paige_semenza: that like I need to give my best to this piece and then this piece and then this piece and then I can say like hey, that day I gave my best. Okay, now I can look at the next day and and go from there. But it's always like if I look at the overview and I'm like, my God, I have to give energy to this thing, to this thing, to this thing, how am I gonna spread it out? Well it's like, okay, I'm gonna prioritize the pieces that I need to within the day and focus on that first and then go to the next thing. Like obviously energy will diminish, but if you're fueling, you're recovering, like you're doing all the things outside, you're gonna be able to maintain a level of intensity that's you know, that's necessary, that's required for for what you're doing. @misfitcoach: In the first t few times that you like really get into like you can tell that maybe you're showing up that day a seven out of ten instead of a ten out of ten and you sleep the way you're supposed to, warm up the way you're supposed to, fuel, hydrate, you do all that stuff. And then you like really crush a workout in that state. You can start to realize what you're capable of, what those other things @paige_semenza: Mm-hmm. @misfitcoach: can actually do for you, that sort of thing. Because typically @paige_semenza: Yeah. @misfitcoach: you'd go into that day, you'd be in maybe not the best headspace. You wouldn't do the things that you really need to do to execute in that way. and you can start to develop those those narratives that you tell yourself, like, today's just not the day, like I'm gonna I'm gonna get it done, but it's probably not gonna be that great, that sort of thing. I think those moments where you like overcome that and really like crush a workout are like really pivotal moments in an athlete's career, just understanding the different things that you can do. Cause you can also show up on days ten out of ten and for whatever reason get a seven out of ten kind of score. @paige_semenza: Yeah, right. I think if like again you go in and you ask yourself to do the things that you know need to be done, like what more can you do? @misfitcoach: Yeah. From a programming standpoint, when I'm looking at a competition prep, I know that the first four weeks will have no continuous MEC cons. but I don't put everything in the interval column. the way that I think about it is Metcons become, and we've done some different experimenting with the naming and the explanations. I'm not gonna go into that because it always just confuses people. What I do is where it would normally be conditioning one MetCon, I am introducing shorter rest periods. 30 seconds, one minute, you know, 90 seconds, two minutes. The kind of stuff that still tells you, like if we say that a Metcon is expression of work capacity and an interval with a bunch of rest is expression of power output, then we're trying to work within that spectrum. and we'll add rest to a traditional MetCon so that people can express more work capacity, right? It's not possible for athletes to and if it was, this episode literally just end delete. Like if it was possible for athletes to perform the way that we want them to in the competition in week one, then why are we doing the competition prep? We've already done @paige_semenza: Right. @misfitcoach: it, we're already there, we're already that person. I want the data that the athlete gets. I want them to be able to use that data in the competition. So I'm gonna tell them I want you at comp speed in this interval, this mechcon column interval. I want you at comp speed here. And that's possible because you get to rest a minute after a round or 30 seconds or whatever, that sort of thing. @paige_semenza: Mm-hmm. @misfitcoach: Then in the interval column, a workout that might have one, two, or three minutes rest probably now has three, four, five minutes rest. And we're really gonna work on that super intense power output element. and when we do those things, we can really push the envelope on that intensity, right? Some of the tricks of the @paige_semenza: Yeah. @misfitcoach: trade. within programming are going to allow the athlete to even maybe execute correctly by accident. @paige_semenza: Yeah. Yeah. I mean even just experience like the sprintervals, for example, like being able to go and execute at a high intensity and do it two or three times and kind of readjust strategy based on the previous one. Like you're getting athlete IQ and you're getting that that high power output in the in the intervals. I don't know if you still call a Meccon recess, but like that always kinda made sense to me. Yeah. But I don't know, those @misfitcoach: I @paige_semenza: I mean @misfitcoach: I still write them. I just don't tell anyone. You know what I mean? I think it's easier. @paige_semenza: Yeah. @misfitcoach: This is the workout right here. The problem with the Metcon resets were trying to explain something that maybe didn't need to be explained. And then the other part was do I need to go buy a box of Cracker Jacks and get the special decoder ring to understand when to rest? If you give the wrong athlete this list that's like this long, they're like looking at it while they're exercising. We don't want that. So part of the simplification has @paige_semenza: Yeah. @misfitcoach: been like, is it really worth it to add half of this set here before resting 30 seconds if it takes the athlete out of like tunnel vision on the actual workout itself? So they still @paige_semenza: Okay. Yeah. @misfitcoach: exist very much so. We just don't really make a whole hubbub about what they are. It's just here's the workout, it's for your work capacity, it's gonna work, you're gonna do great. Like I don't need to tell you that it's based on an old concept that we have. The other part that's really cool about this, if we are just locked in on stimulus over anything else, is when you have minor aches and pains, the kind of stuff that could turn into an injury. We don't need to do that movement. @paige_semenza: Mm-hmm. @misfitcoach: We don't need to do that movement. You tear your hands, we'll work around it. You've got something going on with the lower leg, and you know, we're gonna dial back running volume, pressing is an issue, pulling whatever it is, low back, is an issue. We can make a the same workout with different movements, get the same same stimulus, and you will be fine. How do we know you'll @paige_semenza: Right. @misfitcoach: be fine because we've done it. And athletes have been better versions of themselves because we prioritize their health over one specific movement, right? and then they show up to the competition healthy can actually go execute. So, like, @paige_semenza: Yeah. @misfitcoach: this is a proof is in the pudding kind of a thing. And something that I've always told athletes, but like when we see the results from it, that's when it can be like, I can then I can say, okay, this happened to Paige. And this was her result. Do you trust me now? Like, are we it doesn't @paige_semenza: Yeah. @misfitcoach: matter if you don't do handstand push-ups this week. It really doesn't. It's gonna be okay. @paige_semenza: Yeah. Yeah, I mean I think too, like, just like any other time of the season, like you in a comp prep you need to prioritize quality as well. So it's like if I'm @misfitcoach: Yeah. @paige_semenza: gonna go and try to do pull ups and my hands are ripped, like my quality is not gonna be there. My mind's gonna be thinking about, well, I'm just making this worse, like I'm not focused on the intensity of the workout. All right, it's a simple swap. Like and for people that aren't working with a remote coach, it's like you have to understand that like We are on your team. So like you telling us about an injury is only going to be helpful and beneficial for us as a team and not just like hiding it isn't gonna help. Like, all right, well shit, okay, your hands were yeah, that sucks, but we can we can work around that. @misfitcoach: Yeah, yeah, for sure. really important part here. Like of course if you actually get injured, like and we have to talk about whether it's appropriate for you to continue the prep or whatever, that's a totally different conversation. But a lot of times what athletes do is they're like, something I just don't understand what's going on with @paige_semenza: Mm-hmm. @misfitcoach: my shoulder and it's general overuse inflammation. body, you know, starts to, you know, have some swelling or Tenderness and it's telling you, hey, you need to voodoo floss me every hour on the hour, and you need to stop doing that for three days and you'll be completely fine. @paige_semenza: Yeah. @misfitcoach: If you go do a hundred handstand push-ups tomorrow, maybe I snap one of the piano wires and tell you that you have to stop now. @paige_semenza: Yeah. @misfitcoach: so you can think of how you would w like, like learn over time to stop making the decision where you're just kind of grinding through it a little bit too much. @paige_semenza: Yeah. @misfitcoach: The programming underneath all of this that I think is really important. So if we think about strength work, you have Atmos Fit Athletics if you're in phase one, phase two, phase three, you've got your heavy lifts, positional, volume work, velocity-based training, which we would call speed work, you've got all these different things that we can do. and we do the same lift each week within a category. When we get into comp prep, we rot we do the same lift, but rotate the category. so @paige_semenza: Mm-hmm. @misfitcoach: we keep a structure of okay, you're probably still back squatting and front squatting on like Mondays, and you're clean and jerking on a Tuesday, and you're bench pressing on this day, but we don't we have no clue. Is it a one rep max? Is it, you know, going to be volume work? We're not in the business of guessing. the specifics of something because if we peek you for something random because we think we're Nostradamus, like it's just not gonna work. And @paige_semenza: Right. @misfitcoach: we tried early because Castro was a little bit more like like way back in the day, like it's clean and jerk and then it's snatch and then it's clean and jerk and then it's snatch. and then I think twenty thirteen, he went like no barbells at regionals and we were like, what happened? This is the snatch year. @paige_semenza: Ha ha ha @misfitcoach: Like this is bullshit. And then it was like, okay, we're not supposed to know. That's the whole fucking point of what's going @paige_semenza: Yeah. @misfitcoach: on here. I would say generally, both phase one, phase two, phase three, and comp prep, one of the biggest changes that we've made to the success of our athletes is those rotations of the different categories versus like @paige_semenza: Mm-hmm. Yeah. @misfitcoach: like we go heavy Monday, Wednesday, and Friday, that sort of thing. Because you learn over time what it takes to really like connect the idea of strength and general physical preparedness requires a lot of different elements converging. and these are the kinds of things where as a coach and a programmer, you have to learn to do them over time because it can be scary, not like you you have to sell to your athlete. You really have to sell this concept of like, no, we're not. peaking your back squat during a competition prep phase. That doesn't, that just doesn't make sense. That doesn't add @paige_semenza: Mm-hmm. @misfitcoach: up. so that's the way that the strength works. the strength volume does the same thing as the conditioning volume. you know let's say a traditional one would be you do five lifts a week in week one. You're probably going to do six in week two and seven in week three and we're going to @paige_semenza: Yeah. @misfitcoach: kind of, you know, move up the line in that regard. The one asterisk here is I make sure That heavy triple, heavy double, heavy single, or heavy four, three, two takes place specifically within the Olympic weightlifting. it's gonna fit into the program, it's not always gonna be like super linear. but we make sure that that happens because that's one of the things where if you get enough touch points with the Olympic lifts while getting into the best shape possible, if I can convince you on game day that you can snatch 10 more pounds than you think, you're probably going to. @paige_semenza: Mm. @misfitcoach: like that, it it works. and I'll probably I'll take two steps back here to tell you guys that like we really keep track of what works and what doesn't. I know like if I try something new or I omit something because of a specific athlete, I am paying very close attention to whether it works. so none of the stuff that I am saying is new novel ideas that we have not tested. the stuff that's not in this episode is the stuff that we tried that didn't work. @paige_semenza: Yeah. @misfitcoach: or the stuff that worked to a lesser degree, I would say. That sort of thing. @paige_semenza: Yeah. Yeah, I think to to add to the like rotation of heavy speed positional work within the strength too, like getting to do the different lifts, like the variance in that and learning like, okay, I did a heavy I had heavy back swap percentages this day. I did a long aerobic bitchwork piece, like how did I feel between the two? And then @misfitcoach: Mm. @paige_semenza: another week I do volume back squats and again I have a long aerobic piece. Like what's the recovery? What's the like how am I feeling from these? Like how @misfitcoach: Yep. @paige_semenza: is the stimulus of hitting these back squats and doing this piece? Like you're still your athlete IQ is working in different ways with that. It's not just like strategy within a METCON. It's like I need to understand how I'm gonna feel doing heavy squat cleans in this or, you know, positional work in that. Like there's There's still so much more to think about within that. So it's not again, it's not random and it's it's yeah, I'm not peaking a specific lift, but I'm also learning. Okay, come game day. I did three events already, and now I have a a one rip max back squat. Like, what am I capable of for a heavy @misfitcoach: Mm-hmm. @paige_semenza: one root max when I've already put in a ton of work that day? So @misfitcoach: Right. @paige_semenza: yeah, there's just a lot to learn within that as well. So even if it's like if it is scary to not peak a lift. Like the intention is there to still have you learning something for game day and when you are feeling really beat up. Like there's that @misfitcoach: Yeah. Yep. @paige_semenza: side of it too. @misfitcoach: For sure. I don't need to I don't think I need to go into detail on how the the the gymnastic strength or skill work is the same. It's the same concept. We do toe to bar, chest to bar, bar muscle up, kipping handstand push up. Handstand walk, wall walk. Like we have our list. We are going to make sure that you either do that movement in a workout or in a skill session. And even within the week, we will have reps categories with lower volume than we would have in the off season where you could still personalize your own competition prep to be able to do that. but we are rotating through those things. Okay. We are not going to say, you know what, I bet there's gonna be ring muscle ups and do a progression because you might have just done seven sessions that you cannot use within that. So we're just not going to do that. not trying to guess. If you are a coach and a programmer, not trying to guess what's going to be in there outside of the information that they already give us is a very big leap that you can make to write extremely better competition prep because you're actually just thinking about variants and writing good workouts as well. Okay, here's everyone's favorite topic. When we start to hit critical mass on strength and conditioning volume, we're still gonna add volume, but it's gonna be zone two. Okay. @paige_semenza: Mm. @misfitcoach: One of the best ways that you can add more work to a program without trashing someone's nervous system is zone two work. Okay. There's gotta be some way. for for someone smarter than myself to quantify when you are at whatever hundred and seventy-seven beats per minute for five minutes, that is a intensity score of you know, an eight. If I'm at a hundred and forty beats per minute for ninety minutes. That is going to elicit a similar physiological response just in terms of like effect, but you need the longer dose if your heart rate's gonna be lower, that sort of thing. Those are the different things that we're looking at when we're figuring out what appropriate volume actually looks like. It is a tried and true method to adding volume to a program without hurting your athletes. So that's another element as well, right? Do we even have room for more gymnastics or weightlifting or, you know, @paige_semenza: Right. @misfitcoach: dynamic movements like a burpee or a jump or whatever? We're we're we're gonna be pretty damn safe on a concept two bike at a hundred and thirty, hundred and forty, hundred and fifty beats per minute, depending on your age. @paige_semenza: Yep. @misfitcoach: so that is one of the easiest ways to add it. And if you're training for a semifinal or a CrossFit games, you during Hell Week will do four and a half hours of of zone two work. You'll do three ninety minute sessions during that period of time. So it's quite a bit of work. but it works. The work works. The work's the only way. There's there's something in there. Right? There's no way Sunday afternoon. Are you kidding me? And it's on a rower? What? Yeah. Good times. Everybody loves @paige_semenza: The toughest toughest one is on your last day. And you're like, my god, it's my last session of Hell Week? Okay. Yup @misfitcoach: it. all right. So let's talk about the second half of prep. We are turning all of that stimulus into a measurable, observable, repeatable score strategy. We are starting to game workouts. we need to be more specific going into the competition. We're practicing pacing and transitions. Our movement choices need to reflect the idea that we are now more kind of in testing mode a little bit. Than training mode in a way. So where I would, you know, like hit the ski erg button whenever you need a a stimulus, you know, for a workout of something that's not being stolen in another place, like I'm gonna hit that button more often. But if I'm coming the way back down and I know for a fact that there's no ski erg, I'm not going to press that button as @paige_semenza: Right. @misfitcoach: many times. I'm only gonna do it if I need to. so I, you know. With a lot of these competitions, know what equipment they typically have, what the programmers like to do. Those are the kind of analysis that we like to do within programming for a specific competition. And we will do that less and less as we go through. So we're getting more specific and we need the athlete to be more specific, getting the best score that they possibly can. So on the way up, I'm your remote coach. Hey, guess what? You're biking at 65 RPMs today on the Echo Bike, and I don't care what happens @paige_semenza: Yeah. @misfitcoach: outside of that. If I say that to you on the way down, you say back, it's gonna it's kind of gonna fuck up my workout a little bit, just so you know. it's like, yeah, that's my bad. 62 RPMs. It's like, okay, now I can get the best score possible. Those are two very different ways of training, but we have to remember, this is gonna be two or three weeks typically, that during that period of time. We are really trying to dial in execution. Now, of course, @paige_semenza: Mm-hmm. @misfitcoach: getting the best score possible is usually a pretty damn good stimulus, unless it's a really weird workout and you found, you know, it's like a partition as needed or some bullshit like that, where you found out a trick of like, well, actually, if you do all the wall balls first, you know, that sort of thing. @paige_semenza: Mm-hmm. @misfitcoach: so I don't wanna put it out there that you're like getting cute with the way that you train, but you're thinking more about like round to round, in the moment, interval to interval, like what can I change to really dial in the best time possible versus the best stimulus possible? @paige_semenza: Yeah. And you might still overreach at this point and pick the wrong strategy. But again, like you're not failing. @misfitcoach: Data. @paige_semenza: Yeah, you're not failing if you do. You're still building that your athlete IQ. and again, like we're talking about execution. Like now you're really gonna start to see athlete IQ kinda come to light because now you're in Metcon mode and you're not in @misfitcoach: Right. @paige_semenza: any type of interval or you know, you don't get to hit an off button anywhere and and take a break. It's like you're @misfitcoach: Yeah. @paige_semenza: trying to make them As cardio as possible to for yourself. @misfitcoach: Right. Yep. And there's still enough volume, both honestly, even in the workouts that we're already referencing, but like you're gonna go do your Echo Bike intervals as well. Those are still gonna be there. The sprintervals, if you're competing at a competition that likes to put that crazy, you know, ninety second workout at the end. we're gonna do sprintervals, which we can talk about later if we have time, but you there's still places to just absolutely bury yourself right like the final week @paige_semenza: Yeah. @misfitcoach: every single time there is an extended eighth gear workout it's probably either if it's quarterfinals prep it's probably a rower if it's semifinals crossfit games It's probably like whatever movement you have been really trying to get better at all year. But there's very much like I usually write like a full paragraph of like, we've arrived at this workout. This is the one. @paige_semenza: Mm-hmm. @misfitcoach: This is the one where I want everything to be dialed physically, mentally, ready to go. Like if you feel better than your gear, you're gonna go harder, you're gonna get the best score that you can, that sort of thing. So those the stimulus pieces are still baked in. we are asking you as we come back down in volume on the zone two to sneak, you know, extra few watts, you know, maybe run five, ten, fifteen seconds faster per mile, that sort of thing. So there's still spots for that. but we have to be mindful of it doesn't really matter how fit you are if you're a bozo when you walk out onto the competition floor and you just let it rip in round one. @paige_semenza: Yeah. Yeah. @misfitcoach: All right. everybody's second favorite topic. What happens when the workouts are announced early? You gotta have a real good argument if I'm your coach about why we wouldn't test the workout. You better have a real good argument. @paige_semenza: Got the answers to the test. @misfitcoach: Dude, you get to take the test. What are we talking about? We can't I'm not we're not gonna go down this rabbit hole again, but like rip the band-aid off. You're gonna be all right. Like, you're gonna be okay. The these @paige_semenza: The @misfitcoach: the ways people box themselves in and tell these narratives of I'm this and I do that and I don't do that. Stop doing that to yourself, okay? @paige_semenza: Yeah. @misfitcoach: Cut it out. None of that. @paige_semenza: And I mean what I mean, when we do it too, it's like, all right, we're gonna run through it and then you're probably never gonna test it the same way again until you get there, but you're gonna do it in like really hard intervals. Like you're we're gonna bring variants into the specific workout itself to help desensitize you to it. @misfitcoach: Yep. So we what do we do with that? This is I think what's important about like this is the way that I talked to games athlete off the ledge this year. I need detailed information about how that workout went, and I'm gonna be able to tell you how to do it better. Athlete IQ or no athlete IQ, I've been watching people do burpees for fucking two decades. Like I got you, I promise. I am excellent at observing the thing that you do. so I make depending on the athlete, like I will show them that 50 50 agreement thing by making a fancy color coded spreadsheet of like here's your burpee splits, you know, here's your the like this is what we're working with here, and this is how to get better at it. now part of it is strategy, of course. Right. That's the reason that we take the test. But then also we can get you better at one thing pretty damn fast, especially if it's new, right? If you're a beginner to the vested muscle up, the hundred pound dumbbell snatch, you know, anything, the handstand wrap, any of these things that at first glance are like, shit. and it's gonna be exposure therapy, just so you know. Like if it's appropriate to do it a lot, we're gonna do it a lot. We're gonna do it every other day. that sort of thing. And if it's @paige_semenza: Mm-hmm. @misfitcoach: like really appropriate, maybe it's even more than that, to be able to practice that thing. But we find those sticking points through testing, we identify what the limiter is, and then we train those limiters in isolation as well as in intervals. So, like, okay, you can't, yeah, you can't figure out in the first go what the right strategy is for nine vested muscle ups. But I bet you can do an emom of one or two and get, you know what I mean, 10, 15, 20, 30 under your belt and realize, okay, if I learn to break these up and I learn that the swing is different, the timing of my hip extension is different. I'm gonna figure out how to do this. I'm gonna figure out how to break this up. and sometimes the limiter is a strength. It's just the limiter in the workout. And then it's like, guess what? Your 50 pound farmer's lunges are now 70 pounds. Congratulations. Like we're gonna @paige_semenza: Yep. @misfitcoach: overload that thing. Or if you're really good at the thing and I want you to try to win the workout, I'm gonna run a shitload of interference before it and then have you do it and see like okay, what is like the worst case scenario here? So there's all kinds of different ways that we can again ask you to do more reps of something, ask you to do a heavier load. put them into intervals and hey, you only actually have to do this once in competition. Why don't we do it four times today? and and kind of get that stimulus and that exposure and all that stuff. But we can, these are the things like when I'm getting excited about talking about specific programming examples, these are the things that I know when I go into a competition that if my athlete is evenly matched from like a physical output perspective with another one, my athlete will beat them. @paige_semenza: Mm. @misfitcoach: I can see it on the floor. I can see when they pick up those dumbbells that they haven't done it enough. They don't understand it. They haven't done it at 180 beats per minute. They haven't done those things because they just stayed kind of generic because they were scared of the movements and didn't want to know what it felt like. gonna get myself fired up again. that they then didn't do as well. It's like this is what you should pay me for, like @paige_semenza: Right. @misfitcoach: right. This is what we're doing here. This is the whole point of this thing. You go faster than that person. Right? So that's those are those moments where like I'm getting all fired up talking about this right now because I've seen it @paige_semenza: I know. @misfitcoach: play out so many times and it makes me so happy. @paige_semenza: Yeah. @misfitcoach: and it just kind of makes me sad for the people who are like, No, I don't I don't do that. That's not me. I don't do that. Well, you're gonna come in fucking seventh then. That's fine. Come in seventh. You could have come in second. I'm just putting it out there. @paige_semenza: Yeah. And the other thing too is like you get exposed at to harder things in training. So that like when you get on the floor, like obviously in training you don't have judge, but like you might get nove rep on something and if if you're not prepared, it's gonna it's gonna @misfitcoach: Mm-hmm. @paige_semenza: make you flustered and but like if you've challenged yourself to something hard enough in training, you're gonna be able to adapt to it on the floor regardless of what happens with a judge, for example. @misfitcoach: Yep. Absolutely. There's usually no need to retest. Like an athlete would have to bomb a workout that is just very uncharacteristic of themselves. @paige_semenza: Right. @misfitcoach: And it would need to be probably two, three, four, five minutes, you like one of those workouts or something that's, you know, maybe like a couplet with a bunch of monostructural. You know what I mean? Like it's just not gonna be appropriate physically or mentally to like put them back through that. It's like, okay, we already know what went wrong. Let's work on that instead @paige_semenza: Yeah. @misfitcoach: of going back and doing this thing specifically. I talk about the movement tracker a bunch. What I'm referencing is when we're programming, we have a list of all the movements that they do in the sport and we're checking off, okay, we've done this one one time, this one two times, this one three times, etc. When they announce with enough lead time, I'm sorry to tell you my movement tracker gets tiny, @paige_semenza: Mm-hmm. @misfitcoach: right? And I've had athletes do the thing where they're like, If I do another G H D sit up, I'm gonna start crying and then like two weeks after they qualify for the next stage, they're like, Thank you. Like I don't wanna do them anymore, but thank you. But you like you've been in you've been in purgatory @paige_semenza: Gosh, 2024? Yeah. @misfitcoach: before, yeah. @paige_semenza: Yeah, they gave us like what four or five weeks to just test the workouts. Yeah. They give us a long time. All every @misfitcoach: Was that Syndicate? Yeah. man, the lunges. @paige_semenza: week. My gosh. McKenna, @misfitcoach: Yeah. @paige_semenza: grab those dumbbells, your turn. @misfitcoach: Uh-huh. @paige_semenza: 75s. But again, like @misfitcoach: man, that was so fun too, because you guys came in person and I got to say lunge until you can't anymore on those intervals that we did with the that was so good. That @paige_semenza: Yeah. @misfitcoach: was so good. That made me But listen, tell the people what happened to you in that workout. So it was @paige_semenza: Yeah, well @misfitcoach: was it bike muscle up or @paige_semenza: Yeah. @misfitcoach: muscle up bike? @paige_semenza: Yeah. It was bike muscle up lunge and it was lunge down the finish lines like seventy-two feet or something. and I grab my dumbbells, I start lunging, and she knocked me back like two no reps because I wasn't standing up all the way, because I would just step right through. And like I had @misfitcoach: What did you do? @paige_semenza: I I didn't put down. I took step back past the line and then I started going again because I'm like, there is no way I need to put these down. Like my grip @misfitcoach: Mm-hmm. @paige_semenza: has been through the ringer before picking up these dumbbells and now it's ten pounds less than what I've been training with for the last five weeks. So it's like there is no excuse to put these down. @misfitcoach: And there's there's a there's a missing link here that is so important that I cannot emphasize enough. If you take one thing from this episode, we wrote the programming for that to be possible for Paige to entertain the idea. But she believed that that was the reality of the situation. The training mixed with the correct headspace in that setting is what does that. You accepted that you could do that, that you were capable of doing that, that you weren't going to put those down. and there are I guess six combinations potentially that we would have here. We get the people who think that they don't need to put them down that do, which we've seen and that kind of sucks to watch. Yeah. @paige_semenza: Get to that last block and can't walk through. @misfitcoach: But then we've got the people that don't need to put them down, that just don't like that level of discomfort, right? That or it's the setting. It's the stakes, @paige_semenza: Yeah. @misfitcoach: it's the idea of this is so big. And I'm not a hundred percent sure like that this is the right call, that sort of thing. And when that virus gets into your brain, my goodness, what happens to people in that moment? It's like what I talk about with the weightlifting all the time. Like there's just you don't have to be a power athlete and a meat head and like like me. Like you don't need to to to truly be like that in terms of what your capabilities are. That is a mindset. That is a headspace. If you approach a barbell in the right way, mentally and physically, you will receive different results than being the exact same person and kind of just wishy-washy approaching a really heavy barbell and trying to move it. @paige_semenza: Right. Yeah. @misfitcoach: All right. let's talk about individualization and simulation. So I guess we've already talked about it. our variance is based on the competition's demands. Our variance, our volume, the whole program is based on what you are preparing for. So you might do, you might be the kind of athlete who just needs the right programming and coaching to finally qualify for an individual semifinal. and you might think, quarterfinals prep is like, it's hard, but like this is what they've been talking about the whole time. It is designed for quarterfinals prep. And then you get the rude awakening of what semifinals prep looks like. Or you finally qualify for the games @paige_semenza: Right. It's a building block. @misfitcoach: and you find out what games prep looks like. @paige_semenza: Yeah. @misfitcoach: that sort of thing. So it's it's so Important if you're a coach or a programmer that you build your volume and the movements and what is being asked of the athletes based on what's actually being asked of them and not you thinking, well, this is just the best way to get somebody as fit as possible. because the demands of the open to quarterfinals to semifinals to the CrossFit games are so different. Like @paige_semenza: Mm-hmm. @misfitcoach: they're really very, very different. The remote coaching thing, especially on the way down. on the way up, it's probably more I'm your cheerleader and movement review, and we probably gotta talk a couple of times on calls to get you back in the right headspace, that sort of thing. But on the way down, we are getting really granular with what the movements are. Like we need to really dig into very specific type programming. again, to manipulate the physical and the mental. @paige_semenza: Yeah. @misfitcoach: at that point, if you're not bringing all the elements of your headspace, your athlete IQ, and the actual stimulus of the training together, then you're not going to be able to execute on the way that that you could if you actually did that. we're using known weaknesses and evidence from the prep. So like athletes have preconceived weaknesses. They have things that they think they need to be doing a hundred times a week that they don't. I'm going to try to find objective data on the way up that supports what we're doing on the way down. Like I know you say you like muscle ups, but it turns out again, you do G HD sit-ups or skiing or ro you do there's something about this combination. So we're actually are going to double down on that because they program these things every year. And if they put @paige_semenza: Mm-hmm. @misfitcoach: them in that combination, your strength. goes from like top five to mid pack or something @paige_semenza: Right. @misfitcoach: like that. when time allows, competition simulation can be a really important tool. We talked about the only time that that always works is games prep. So there's a mock games. if an athlete has the time based on when they qualify for a semifinal I love a competition prep. gives us half a week to delo as well. so coming off hell week, we're gonna take some time before we jump back in, that sort of thing. So being able to simulate a competition, it really puts like a like a a line drawn in the sand between stimulus and then being specific with the thing. Cause it's like, okay, not only do we now have really good data on what it's like for you to execute two or three pieces a day, you know, for these, you know, one to three days. We also know, like, shit, I gotta get an extra 1500 calories in, and I just don't really understand when or how I'm supposed to do that. we're probably gonna ask you to do the whole corral thing. you know, when I don't @paige_semenza: Prime @misfitcoach: have everything exactly the way that I want it. Like it feels weird to stand there for fifteen minutes and be nervous and then go do the workout. man, there's so many different elements to this. @paige_semenza: Yeah. @misfitcoach: with what we can, the data that we can get from a comp prep, outside of just the specific data to exercising. @paige_semenza: Yeah. I mean the experience like you're getting essentially what you're trying to do is mimic an in person experience as much as possible and understand what it feels like to stand for f ten to fifteen minutes before you go out there. What's the recovery cost of a workout before going into the next one? Like you said, how much fuel do I need between events? Do I have enough time to eat a meal or does it have to be something small and snacky? I had another one too. Damn it, I lost it. @misfitcoach: There's so y there's so many. @paige_semenza: Yeah, like the but like w you know, the workout flow down the floor, like sometimes you get the event plan ahead of time. It's like having the experience of just even even if you're not at your best during a mock games prep or a mock comp prep at all, like the experience of just flowing through it rather than just going to the competition and doing it there, like your your body language is different. You feel confident, like Even if you're nervous, like you're like, okay, I know how this workout flows, I can visualize it, I can work I could work through some of that mental game. yeah, there's I mean, there's so many factors. But like the biggest one for me is the recovery side of it, especially when we would come up to to misfit in and do our mock games up there. Like just the intensity in general from training by myself at home to going up and having Caroline and Austin to to prep with. It's like Okay, there is a big recovery cost when it comes to just the intensity itself, but also @misfitcoach: Mm-hmm. @paige_semenza: two events or three events a day, the recovery cost and am I getting enough sleep? Am I eating enough? That's the the biggest one that, you know, really stands out to me. @misfitcoach: Yeah. You also get to get some insight on the arc of an athlete over the course of that period of time, right? Cause there @paige_semenza: Mm. Yeah. @misfitcoach: are are like the athletes that start fast. There are the athletes that like come on strong at the end. There are athletes that are kind of even across. There are athletes who like I think this is actually I I haven't thought about it this way before, but we I talk to athletes about painting their masterpiece over the course of a weekend and you don't get to choose the order of the events. so you might have like your best events first, your worst events first. And the analogy is there because like if you watch someone create art while they're doing it, you can't really tell exactly @paige_semenza: Yeah. @misfitcoach: what's going on, and then you know the thing appears. And You can, I think, learn that that's true in a safe space in a comp prep because there's no leaderboard. There's @paige_semenza: Right. @misfitcoach: no like like you're probably if you're doing it with fri with people, you're coming in for a second or third or fourth every time, which would be sick. so you don't get that feel for it and you realize that there are going to be ups and downs. There might even be a damage control depending on what level of athlete you are. Or if they're, you know, they're just like, you know, there's either a hundred strict handstand push-ups or a hundred legless rope climbs and you choose which athlete you are that doesn't like one or the other. @paige_semenza: Mm-hmm. @misfitcoach: that sort of thing. But you can I think I can talk to an athlete about like, hey, you showed that you can recover from these things. Now that we're introducing the leaderboard, I need you to do the same thing. I need you @paige_semenza: Yeah. @misfitcoach: to be able to go in and execute regardless of what's happening here. and sometimes I do the thing where I show like, okay, this person came in this spot here, qualified for the games. Like they can't, you know, you have to execute at this level on all these other workouts, that sort of thing. But I think it's I think that is a good way to start to build that narrative three to five weeks out from a competition versus trying @paige_semenza: Mm-hmm. @misfitcoach: to say it when the athlete's already kind of in it. @paige_semenza: Yeah. And the the thing about like running through a mock prep and if you are going through like the event flow, if you have the workouts ahead of time, then every time you come to a training piece, even if it's an interval or something like you're still kind of in the back of your mind thinking of the flow of the workout itself @misfitcoach: Mm-hmm. @paige_semenza: while you're running through that interval. So it's like, Can I transition a little bit faster from A to B? You know, you're thinking of those little things within a training piece or an interval piece, that you can, you know, take back into experience when you do get to game day. @misfitcoach: I love how competitions force a lot of athletes to have better strategies because you have to like, you know, it's like twenty-one of these and normally you would do 14 when you should only do seven, but it's seven, seven, seven to show the advancement. And they're @paige_semenza: Yeah. @misfitcoach: like, should I like carry it overhead? Or like no. @paige_semenza: Ha ha ha @misfitcoach: No, you should not. Like those moments of like forced pacing make me happy. @paige_semenza: Yeah. @misfitcoach: as a coach for for certain athletes anyways. all right. So what happens at the very end? a full prep, what we consider these five, six, seven, eight weeks is the training window. So you're probably ending the prescribed programming for a prep on a Saturday or Sunday, and then you're not competing until a Friday or a Saturday. That's typically when these things start. So the taper not only is back down the mountain and we're back to, you know, maybe lift MetCon skill or something like that on your final week with a lot of intensity. We then have Sunday, Monday, Tuesday, Wednesday, Thursday to go in and do that. So I don't think people really need to memorize this specifically. I always work backwards in the way that I explain it because if I work backwards, then you can apply it to your own competition. the day before competition is typically our primer day. and we're doing a primer lift and a quick little mechcon and we'll brush up on skill if we need to on something that they've announced. And then it's a lot of flushing and mobility, that sort of thing. the day before that, if you're local, is probably a like full rest day anyways, but is a travel day in a lot of instances, kind of that @paige_semenza: Yeah. @misfitcoach: that two days before. three days before oftentimes is a Tuesday on the you know starting on Friday schedule. That's gonna be our like final training day basically. It's a tune @paige_semenza: Yeah. @misfitcoach: up day. it's written in a way that you couldn't fuck it up. So if you're you know feeling zesty And you've, you know, tapered back down and you feel really good. We're not going to write anything where you're, you know, it's going to be possible for you to bury yourself. It's still @paige_semenza: Yeah. @misfitcoach: going to look somewhat like a training day. the Sunday Monday is what changes based on the athlete's schedule. We probably got a rest day zone two kind of situation in there. you're fighting against the too much on one side and too little on the other side. keep the athlete in it. You want to make them feel like an athlete. If you have them rest too much, they're probably going to get stale. They're probably going to get start @paige_semenza: Yeah. @misfitcoach: to get nervous. So knowing your athlete really well can be important. Let them, you know, I write the like, okay, you're going to do five rounds of four minutes on a machine and three minutes of mobility. Let them do a zone one. Give them a specific heart rate and then give them specific mobility exercises. And they're just going to feel more like they're still an athlete and still training. And not just waiting for this thing to happen, having that anticipation. There are @paige_semenza: Yeah. @misfitcoach: moments where you have to let an athlete do a little bit more closer to a competition so that they stay in the like, I am an athlete, I am a competitor, this is what I do, I move my body, et cetera. @paige_semenza: Yeah. You can't have the mindset of like, I'm done. It's more of I'm ready, right? Like I can't I can't @misfitcoach: Yep. Mm-hmm. @paige_semenza: shut off yet, like the war has not happened yet. There's been a few battles, but like you gotta still be ready to compete. @misfitcoach: Yep. I mates so as we were going here, I made a couple of notes. You referenced sprintervuls. sprinter vols are we had at least ten situations where we're going into a final at a semifinals level competition, and it was your sprint chipper situation. Typically three movements. A lot of times a mono, a gymnastics, a weightlifting element, and athletes entire season comes down to execution on a very particular kind of odd style of workout relative to the rest of what we do. So we @paige_semenza: Mm-hmm. @misfitcoach: developed something called a sprinterval where athletes do two to three rounds with a shitload of rest in between, you know, sometimes ten. plus minutes of all different variations of those types of things. You know, you'll do one with a rower, a runner, a bike, start off with, you know, 30 inch burpee box jumpovers, burpee getovers, whatever. You'll do a version where you gotta start with gymnastics. You'll do a version where you gotta start with the monostructural movement. They almost always end on the weightlifting movement. They almost always end on some lunge variation, or you advance the barbell across, that sort of thing. But we put athletes through enough of these That I mean, first and foremost, stimulus bomb. Just hand your ass to yourself two or three times in a like really intense way. But also, okay, did it this way, that was a bad idea. I'm @paige_semenza: Right. @misfitcoach: gonna change it. Or the coach gives you three different strategies that you have to do. and you perform those three separate strategies, and you realize kind of where you should land. Since Implementing that, we have had way better luck. Is my heart rate less than 200 beats per minute while my athlete tries to make it to the fucking CrossFit games based on one single workout that takes two seconds? It's still up there. Okay. I'm in zone nine. I'm sure the athlete is too. Their parents are. so that has been a game changer. And again, it's just even if They don't end up doing it, doing it that way. And that, you know, sometimes an athlete, you know, it they go crazy and they just do a quick little couplet where you gotta do a leg lists and then you go do some thruster, whatever. Like it still is such a good stimulus. that @paige_semenza: Mm. @misfitcoach: if we're on the fence, we're gonna put it in. that sort of thing. One wrinkle here would be we completely change what those are for game spread. They don't do sprintervals at the games, like almost ever. @paige_semenza: Yeah. @misfitcoach: But we find a way to say, okay, well, we're not doing sprintervals, but there's gonna be a cell where I'm gonna insinuate to myself or to Paige or like, okay, we're writing this block here and it's not a sprinterval, but 60% of the workouts are zero to five minutes. So why don't we do a version of that that actually lines up with the way that they the way that they program at the games? @paige_semenza: Yeah. @misfitcoach: but they're they're a lot, they're intense, but they really get the job done on a bunch of fronts. @paige_semenza: Yeah, for sure. @misfitcoach: you also touched on data a few times in here, and it like I I don't know how many times I'm gonna say in this episode. If you take one thing from this episode, it should be this. But here's another one. Take three things from this episode, please. you get so much info as a coach, as a programmer, as an athlete, and your info is like, I really didn't want to eat that bowl of oatmeal last night. And then I wish I did. Like, you wanna know what? Just do @paige_semenza: Right. @misfitcoach: one packet and like a cup of honey. Do what you gotta do, man. You know what I mean? You're gonna find the things that work. But the amount of data that you get from training sessions, from what do I do before I go to bed? And how does that affect my sleep score? what happens when I, you know, I'm so nervous on this workout to do two sets of muscle ups instead of going unbroken, and then I realize that I kicked everybody's ass. Because I could then go do the other thing. Like, I just I could take 15 minutes giving examples here of what that could look like. But the amount of information that you and your training partners and the people in your life and your coach and your programmer and your virtual training partners get is so high that like I hope you're already doing that and paying attention to it, but it's it's really mandatory in competition prep. Cause @paige_semenza: Yeah. @misfitcoach: like you're basically avoiding You're putting yourself through intense physical anguish for eight weeks and you're avoiding just thinking a little bit more. Seems @paige_semenza: Right. @misfitcoach: like kind of just it would suck for you to go there and not be able to execute. @paige_semenza: Yeah. But coach, I don't know how to to keep track of all these things. There's a journal. You can ask chat to make some prompts for you on like what your day to day looks like and help you kind of fill in the blanks there. Like there are a lot of ways, but I mean the biggest one for myself when I started working with a nutrition coach was keeping a journal and keep it keeping a prompted journal because it kept it kept me focused on the things in my day to day that may need adjustments. or like I could see patterns within you know, how a week is making me feel from Monday through Friday. Like I could pay attention to patterns if I had like a consistent prompt that I was kind of filling in on. @misfitcoach: Dude, this just okay. So this this is for the nerds out there. you're cooling down and finally at a place where you can speak. You open a dedicated chat in chat GPT and you say, I just did three rounds of 12 burpee box jumpovers, six deadlifts at 275, rest two minutes, ask me questions about the workout real related to my strategy. What I would change, how I could do better. And then if I come back to you and ask, have we done something like this before? You remind me of what to do. That would be a game changer. Then you could @paige_semenza: Yeah. It's so helpful. @misfitcoach: go like full on talk mode. Ooh, I love @paige_semenza: Yeah. We didn't have that two years ago. But I would definitely do it now. @misfitcoach: No, we didn't. absolutely. One hundred percent. Dude, the amount of like shower thoughts that actually turn into content now. Cause I'm walking and I'm like, yo, remind me next Tuesday @paige_semenza: Yeah, I'm if @misfitcoach: that the work is the only way and I need to @paige_semenza: Yeah. @misfitcoach: write about it. Please. Like, cause I listen to podcasts for idea, like seeds of an idea, and then @paige_semenza: Yeah. @misfitcoach: normally in the past I just would have like, yeah, it's a cool idea. I'm totally gonna remember that. I have an awesome @paige_semenza: Right. @misfitcoach: track record of short term memory. when I always have eighty-six ideas and time to execute too. so yeah, that's that's been very helpful. So let's see what we got here. closing thoughts. Comp prep is a different time of year. I just want to reiterate, want you guys to ask more of yourself in this period of time. And that doesn't always look like ramming your head through a wall. And I hope that we've covered enough different facets of this for you to realize that they can look different for different people. It's the places where there's low-hanging fruit, where there's gaps to be filled about the way that you, you know, again, treat yourself outside of the gym, execute on programming, take notes, warm up, cool down. Like we we're not gonna be able guess what your specific situation is, but you can probably after. maybe taking some notes after this episode, figure out what that looks like. we're just more dialed in on our training. Again, there is a way to execute on and off season. We want you guys to give your best effort, but your best effort spread out over three phases is different than how much effort can I put into one, right? This one thing here. Especially starting and ending with lower volume, that sort of thing. and then you just like you have to live the life as well. If you want the results, like goals and priorities need to line up. If you have a lofty @paige_semenza: Yeah. @misfitcoach: goal, your priorities really need to be in line there. I really do think that the letting the people in your life know what you're about to do, and not only that like you're not intentionally neglecting them, but you're also gonna need more from them. Like I'm gonna give you less and I'm gonna need more. And like hopefully you're the kind of person who would reciprocate in an inverse scenario. that's @paige_semenza: Right. @misfitcoach: usually helpful. but doing that and kind of maybe closing your circle in a little bit, and you know, letting the the outside world know that you're hibernating and you'll be back in a month or two, that sort of thing, I think can be really important. but that is a missing part, I think, for a lot of athletes. I @paige_semenza: Uh-huh. @misfitcoach: think there's a lot of stress that gets brought on by not communicating well with other people in your life and then @paige_semenza: Yeah. @misfitcoach: like disappearing. @paige_semenza: Yeah. I mean that having that I had that conversation with Elena a couple like two weeks ago or so. and a big part of it was about support. And it's like, 'cause for her it was I need to take a step back in all the one on one coaching that I'm doing. I'm like, if you have good people in your life and you go to them with transparency and respect in the way that you say it, they're going to support you. and she came back like a week later and was like, I I did the thing and it was really well. People were totally understanding and I was like, Good people are good people. So like same idea here, like go with respect. Hey, I'm about to, you know, be in the trenches for the next eight weeks. what are things that you need and what can you ask of people? And you know, they're gonna if they're good people and they support you, they're gonna do what they can. in a sense, like as long as you know it's within their capacity to, you know, help you, they're gonna they're gonna be there for you. @misfitcoach: Yeah. Definitely. One of the notes that I took down, I don't know if you can maybe word it better from experience, but trusting the shift from building your fitness to using it. like, have you ever explicitly thought about it that way? Or is it more the kind of thing that just happens? Like you worked on specific things for so long and even the idea of the way up and the way down, do you think about that shift? @paige_semenza: not really. I feel like within comp prep you just have a whole mental shift no matter what. Like I know @misfitcoach: Hm. Yeah. @paige_semenza: when I'm in phase one and I'm working on building my toast bar capacity that like I'm gonna go in and do this very specific thing. But like when I'm in comp prep, I know I'm like I'm gonna hit all of my skills, but I'm gonna fine-tune like my energy systems and I'm gonna hit all of that variance and like the biggest thing at least you know that I've kind of learned over time is I need to be able to handle the intensity that comes @misfitcoach: Mm-hmm. @paige_semenza: in comp prep that comes out of competition. @misfitcoach: Yeah. @paige_semenza: and like I'm always thinking about that like can I bring the highest level of intensity and then can I recover from it? And that's always been kind of the big shift. I guess that's the way that I would see the shift for myself from building fitness to using it. @misfitcoach: I don't know that we can answer this next prompt because we don't know the athlete. what if I asked you specifically? if you could change one thing about the way that you approached your next competition prep page, what would it be? Do you think there's any low-hanging fruit? Is there a gap that you could fill? Is there something that we've talked about today? through all of these categories of like I could probably do a better job with this specific thing. @paige_semenza: I feel like it's kind of hard for me to answer that like in this moment right now because some of my life priorities have shifted and I've @misfitcoach: Yeah. @paige_semenza: also lived that full-time athlete lifestyle. And every time I think about going like getting back into competing, I'm like, how can I how can I make it make sense in this lifestyle now versus being @misfitcoach: Sure. Yeah. @paige_semenza: in that full-time athlete setting? because I I have an all in mindset. Like if I'm gonna compete, I'm gonna go to you, Drew, and I'm gonna be like, I wanna do everything I can to get back to @misfitcoach: Mm-hmm. @paige_semenza: competing at that highest level. but my reality is not there right now. So it would be Drew, how do I make it fit into this lifestyle? And then it would take a lot of communication, I think, with you. Yeah, okay. Yeah, right. @misfitcoach: I think that's a great answer. I think you would have to figure out how to do that, right? You would have to figure out, okay, this is my competition prep and this is my life because I mean What's more relatable for the listeners than that? Like, yeah, @paige_semenza: Yeah. @misfitcoach: coach, that sounds great. I'll get a divorce and quit my fucking job. @paige_semenza: Ha. @misfitcoach: Like, what are you talking about? Right. So I think that is an extremely relatable thing. And I think that brings us back to depending on what level you're at and how much dis disposable income you have, a remote coach is the way that we do that, right? @paige_semenza: Yeah. @misfitcoach: Like, okay, I can dedicate this much. This is the most that I can do. This is the most that I can ask of the people in my life, etc. That sort of thing. you mentioned at the beginning, my other note was when to do this and when to not do this. You mentioned we have a lot of athletes that are really more focused on open quarterfinals, semifinals, CrossFit games, but are doing a competition in phase one, phase two, and phase three. So it's like when to do it and when to not do it. And it's all priority based. It's a hundred percent @paige_semenza: Yeah. @misfitcoach: priority based. Could be life based too. but it's I want the experience of going and competing. I'm going to pause my phase one stuff for one week or four days or whatever it is, and then I'm gonna jump right back into it. And again, that's just about knowing what your actual priorities are over the course of a season. @paige_semenza: Yeah. @misfitcoach: when you choose to do a competition prep and when you don't. Now, if you need to do a competition prep and it's on a random time, you can contact us and we can talk about how we could either sell that to you or you know, we could get into remote coaching, that sort of thing. So maybe that would be a a different, different topic altogether. But there are plenty of times when athletes are doing a competition that don't do a competition prep by choice, which is a good thing. @paige_semenza: Yeah, yeah. I mean, that's the first thing Tony had mentioned not wanting to do SoCal, so he didn't register and then, you know, kinda came back around with it. Like it you know, he let it marinate and he's like, No, I definitely want to go and do it. It's like, all right, well let's ask these questions first and answer them. Like, do we wanna stick with the the progression in phase one and keep the priority on like trying to make semifinals again next year? Or do you wanna go and try to podium and like crush SoCal? 'Cause like we really don't have that much time to do that. So there's a little bit of of a reality check there. but it can't like he wanted to focus on twenty twenty seven. So it's like, all right, cool. It's a it's a easy question to to ask. it does take thought from the athlete and you know, maybe just a couple of additional reality check questions to make sure that your mindset is in the right place. @misfitcoach: Yeah, for sure. All right. how do I do this? There he is. It's funny, you're also on my screen, you're black and white, and then you switch back to color. Gives @paige_semenza: Ha ha @misfitcoach: me g Colin Boesch: interesting. Wow. @misfitcoach: yeah, it gives me a real better call saw breaking bad vibe. All right. Colin, Misfit Apprentice, man of the people, what questions do you have? Colin Boesch: Well, this is a topic that I am I really like for one. and so I have somewhere between like twelve and twenty-two questions. @misfitcoach: I love it. Colin Boesch: you did steal one if you saw the chat there five minutes ago. That was like gonna @misfitcoach: Yeah. Colin Boesch: be my very first question is @paige_semenza: Yep. Colin Boesch: asking Paige about competition prep. But I think Like the the where to start because I kinda like I feel like jumped around a little bit, but the where to start with this I think is how many retests is too many when you know the answers to the test? @misfitcoach: Like how many times should you test a an announced workout? Colin Boesch: Yeah. @misfitcoach: Once. you should test it once. @paige_semenza: Ha ha. Colin Boesch: I want I I want you to say that for louder for everybody in the back. @misfitcoach: Yeah, that's an opposite problem to have. you Colin Boesch: Yes. @misfitcoach: should only test it once. And maybe like we program for Purple Mountain throwdown and I get a little anno like part of the way that they sell tickets to it is by announcing the workouts. So they're like super Colin Boesch: Mm-hmm, exactly. @misfitcoach: in advance. And I'm like, dude, if you had the right coach and programmer, you could fucking blast everybody in that competition if you wanted to, if that was your main Colin Boesch: Yeah. @misfitcoach: goal. That sort of thing. in that instance, it would be different. You could definitely do like a test retest once or twice. That wouldn't be a big deal. and I did mention the off chance that somebody gets it so wrong and it's short or just not really physically demanding in the way that, you know. a a chipper with large s large sets of gymnastics or a bunch of deadlifts or or something like that. So there are asterisks there. but luckily, if the odds are ninety seven percent that you shouldn't do it more than once, then probably applies to you. Colin Boesch: I very specifically have a couple of competitions coming up for my gym in the next two to three months. V specifically one in December. And I have multiple people like testing a workout every single week. And it's just like @misfitcoach: just not how you get fitter. You can write intervals, you can run interference, Colin Boesch: It's just Exactly. @paige_semenza: Yeah, right. @misfitcoach: you can go heavier, you can do more reps, we talked about all that, but yeah, no, it's not not the logical choice. Colin Boesch: How does Hell Week directly reference comp workouts? So like within games prep, like if there's one or two workouts that's programmed, like they announced Murph like a month earlier or whatever like that. And if they went through Hell Week, like how does that specific week in the middle reference the workouts that are gonna come at the end if you know them? @misfitcoach: I don't know that we've ever had that. @paige_semenza: I don't think so. @misfitcoach: I don't know that we've ever Colin Boesch: Interesting. @misfitcoach: gotten there. Here's the problem with specific workouts in Hell Week. There's so much fucking volume that putting the puzzle together is like, dude, if you steal a piece of my puzzle, I'm gonna start crying. It's really hard to program Hell Week. Like, you'd think it'd be fun. @paige_semenza: Yeah. Yeah. Colin Boesch: Yeah. @misfitcoach: with like a sinister n it's not because you're doing specific things and you've reached critical mass. that's also another way as a programmer to know that you might be going a little bit too far. Like, yeah, why don't we jump repeatedly over and over and run three times a day, three days in a row. It's like, yeah, it might be a little bit too much. Colin Boesch: That does like lead me right into the next question of like, how does this get overcomplicated? And like and slash or what are the signs like of within a comp prep that you're probably thinking about this just too much? @misfitcoach: Mm. I mean at a low level it would just be bad programming. You know what I mean? It would be like people getting people getting really cute Colin Boesch: Yeah, I I it could be either, like at a local comp or Watapalooza. @misfitcoach: in a competition prep is crazy because it's like we know the time domains, we know the style of workout, we know the demands of the sport. And in a comp prep we need to honor those things, while being thoughtful about the way that we do it. So I would say that would be the case. And then again, redundancy within a short period of time. just probably is inappropriate unless it's like week seven or week eight and we know what the workouts are. @paige_semenza: Yeah, I was gonna say like like a mock games is a lot of it's just based on history of previous games of like like you said, the time domains, the stimulus, but like obviously the movements are gonna vary it in in some instances and so like and sometimes like we kinda hit the nail on the head, like we've said it before, like you've predicted workouts, but it's like we're using what we know. So that's kind of how mock games usually works. @misfitcoach: I would also say that if you are trying to if you're trying to guess If you're trying to manipulate the movements instead of the person, if you don't understand that your target is the athlete at this point in the year, really getting them as fit as po as you know, as strong and skilled and fit as you possibly can. so if I look at if someone was like, you know, rate my competition prep and it looked like off season programming. It would be so easy to identify the holes because there's just you can't peak twenty seven things. It's just not a not something that you can do. Colin Boesch: And then like in relating to that, how often so like say the example would be we get Watapalooza that has a one rep complex hang or hang snatched overhead squat or something like that. How @misfitcoach: Mm-hmm. Colin Boesch: often within a lifting cycle are you hitting that exact lift complex, peaking that? @misfitcoach: depends on how far out we are. So if we get a one rent max and it's appropriate to do like a Monday, Wednesday, Friday lift, then that's fine. If we get it in in advance two twice a week would be totally fine. and then you just have to be a good programmer to know how to manipulate what session gets the result for what lift. Because obviously just doing the same thing over and over is not what we're looking for. Colin Boesch: You would have to know like if the athlete needs more positional work within that or more mobility work within that. @paige_semenza: Yeah. @misfitcoach: Exactly. Right? You got the strongest person there that moves like shit. You giving them crazy heavy work to do all the way through is probably not the answer. Colin Boesch: Yeah. let's see. Here's a here's a good one. What is the difference between testing, training, and practicing within a competition prep? @misfitcoach: it's a good question because it's gray. Other Colin Boesch: Mm-hmm. @misfitcoach: parts of the season, it's not gray at all. you have to introduce some testing mindset to all those workouts that we talked about on the way down, right? If you're doing three, four, five traditional Metcons a week, you need to be in testing mode, but like Can you be in true competition testing mode that often? Probably not. So it's more about like, okay, if I were to I know I'm going hard enough that I know that if I went as hard as I possibly could, what would happen? Like if I'm doing a nine or an eight RPE on this workout here, I'm strategizing it enough to know, like, yeah, I could pick up the the burpee box jump over pace and walk right over and start my rope climbs, like that sort of thing. So @paige_semenza: Okay. @misfitcoach: you're I don't know if it's answering the quest. You're doing all of them kind of at once, in a way. and I think having sounding boards, Colin Boesch: Yeah. @misfitcoach: training partners, coaches, to help you work through that makes a whole lot of sense. And then the practicing element, we have those reps columns where an athlete's practicing specific movements, you gotta be real careful in competition prep with those. They are a touch point. They are a glorified warm-up, whatever you want to call them. They're getting you some volume at that thing. But if it interferes in any way, shape, or form with the rest of your program, then it's an issue. Colin Boesch: Yeah. So like in that vein of there's forward roles at the games, like practicing that movement would be like still within the context of completing the two to three minute am rep or five minute am rep or something like that. Cause that's kind of a gray area @misfitcoach: What do you mean? Colin Boesch: of like if like I I guess @paige_semenza: Mm-hmm. Colin Boesch: what I'm trying to get at is like if it's a skill movement that you're either not confident in or haven't haven't done before. @misfitcoach: yeah, doing a doing five minute AMRAPS of a movement you can't do sounds pretty silly to me, right? That that becomes a ton of exposure, a lot of practice. Colin Boesch: Right, exactly. @paige_semenza: I would be Yeah, I would be I'd be telling Drew, Hey Drew, I have a gymnastics friend that does gymnastics. I will be doing a session with them to help me learn this movement. Like that that would be Colin Boesch: Yeah. @paige_semenza: something that like might happen. @misfitcoach: Yeah, and then in the context of what you do after that is you do a ton of low volume practice. A @paige_semenza: Yeah. @misfitcoach: lot of touch points, not enough to wanna punch a hole in the wall. Colin Boesch: I think this is a cool one too. do you program? Or I think you kind of like talked about it a little bit, so I guess the it should more so be how often do you program workouts specifically, keeping in mind the mindset mindset shift that it will cause. @misfitcoach: Say more. I don't think I fully Colin Boesch: So @misfitcoach: understand. Colin Boesch: trying to think of like you talked a little bit about like having the mindset of like believing that you can do something like with page with the with the @misfitcoach: Sure, yeah, yeah, yeah. Okay. Colin Boesch: dumbbell lunges like do you have that in mind like going into programming the workout for page on those lunges or is that something that kind of like happens as comp prep just goes naturally because you're increasing the volume so much? @misfitcoach: For Paige, no. For people who have not brought their belief level up to their fitness level, yes. One hundred percent. Like like that's that's when I Colin Boesch: Gotcha. And what what is that? @misfitcoach: told you so is like a fun thing to say. That's one of those. You program @paige_semenza: Yeah. @misfitcoach: it, you don't fucking speak about it, they do it because the stakes are where they are, and then you go, fucking told you you could do that, right? Doesn't matter who else is there. @paige_semenza: Ha ha ha Colin Boesch: All of a sudden there's @misfitcoach: That doesn't change anything about your ability to just do that. so it depends on the athletes. Very athlete dependent. But yeah, you show them the proof with no stakes and then go, just so you know, I'm gonna hold you to that. You would want me to, like that kind of thing. Yeah. Colin Boesch: Y exactly, yeah. Yeah. @paige_semenza: Ha ha Colin Boesch: So like how often do you do that, do you think? Like on a on a week to week basis. Do you like keep that in mind? Yeah. @misfitcoach: It's so specific to the person in the competition. @paige_semenza: Mm-hmm. @misfitcoach: the appropriate amount would be the answer, which is not a fucking answer. @paige_semenza: I mean, I guess McKenna as an example with the legless rope climbs. Like we had the the one ten rounds of one legless rope climb and like her headspace was like, I can't do that. I'm not gonna finish this workout. And that girl was ecstatic when she finished it. She didn't care where she placed. Yeah, like yeah. So but like with her it's a lot of yeah. @misfitcoach: The greatest photo in the history of dude, it's the absolute fucking best. that was announced pretty early and the narrative building was one session at a time. @paige_semenza: Yeah. @misfitcoach: and what I told her that she needed to go out and do wasn't said until like right before. We built the narrative. piece by piece, brick @paige_semenza: Yeah. @misfitcoach: by brick, the whole time. Because applying pressure as a tactic when it's not gonna fucking work or help anybody in the situation is something you learn not to do. and you show proof and you build capacity in the amount of time that you have. and then when it's time, like you're not gonna get a massive difference in points in this scenario if it's an in person competition. you can ask for the thing that you believe that they're capable of doing. @paige_semenza: Yeah. I feel like that was probably a good example for you because like that was like Colin, that was a a slow build and like you know, the the preparation on legless rope climbs happened long before that event was announced. So it was like that was one of those that we kind of watched over a pretty long period of time. @misfitcoach: You also Colin Boesch: Yeah. @misfitcoach: get an announcement sometimes when the athletes are at peak like I'm getting the shit kicked out of me in comp prep. So they go practice the thing and they're a shell of themselves intentionally. And again, you gotta be careful with the way that you Colin Boesch: This is this is this yeah. Yeah. @misfitcoach: ask them to try and do something. So like in that instance, you wouldn't test it right away. You do the opposite. You do the exact opposite. It's in isolation. Then it's the first thing in an interval where they're coming off a rest going into it. And then it's the second thing in the interval. And then the test actually happens. and there would be instances where you wouldn't do it. I don't know. I'd have to ask McKenna if she remembers. I don't know that we did it all the way through. Did we do that workout? @paige_semenza: I don't think so. @misfitcoach: Because we did a some version of it in person. yeah. So @paige_semenza: Yeah, when we were up in Maine. But I don't remember if we did a full run through of it or if we did like maybe six or seven rounds. No, we did. @misfitcoach: Right. Yeah. @paige_semenza: But I think we hit a time cap. @misfitcoach: Yes, there was definit yeah, yeah. That's @paige_semenza: Yeah. @misfitcoach: for sure. Yeah. That's true. Colin Boesch: Gotcha. @misfitcoach: So Colin Boesch: That was that is one of my questions on here as well. The specifics that I was gonna ask was if the competition announces a workout ten days out that exposes a massive weakness that you can't fully close, how do you spend those ten days without blowing up the rest of the program and slash or like ruining all of the final prep? @misfitcoach: Sure. Yeah, I mean that's when the writing's on the wall like that, you talk about strategy more than anything. The prep that you're doing is like, what is our damage control here? How does this work? and online damage control is a very serious thing. Because if you take top ten in a bunch and then nine hundredth in another, your results get skewed. Damage control in person is very different. because if you know you're gonna come in like down near the bottom, taking some risks is totally fine because there's not really any difference between like twenty seventh and thirty third. Yeah. Colin Boesch: Yeah, I guess that's like kind of a good point because if you're talking about in person versus online, at that point, do you like do you have to do an analysis on if redoing the workout that you're bad at would be would get you a better score overall, or if redoing the workout that you're really good at for an additional ten to twenty seconds would end up counteracting and that type of thing? @misfitcoach: Sure. Yep. Colin Boesch: I was gonna ask, do the Misfits have any lists of Druisms? just wondering. 'Cause I feel like I'm gonna try to get Drew to say zesty about seven thousand more times now. okay. The @paige_semenza: Hehehehe @misfitcoach: I say that one's that one's deep in the toolbox. I don't rummage around for that one very often. Colin Boesch: other one that I have written down to is cup of honey from the oatmeal reference, and I think that could be used in in multiple @misfitcoach: I put a lot of honey in my oatmeal. Colin Boesch: references. Gotta take this cup of honey. @misfitcoach: I put a lot of honey in my oatmeal. That is a that is a real @paige_semenza: Hm @misfitcoach: life application. Colin Boesch: all right. How do you train for specific standards? Anslasher, have you ever come across something that might not be the exact standard that we're used to training every day in competition? And how would you practice around that during comp prep? @misfitcoach: Give me an example. Because I'm the kind of coach where if you're not meeting a standard, we're gonna have a talk. We don't we don't do the Colin Boesch: The thirty inch line. @misfitcoach: the I won't I won't say the name of the company that has a lot of green stuff. but we don't do the like cheat until you get caught conversation. It's not it's not my thing. Colin Boesch: The the thirty inch line, because there have been competitions such as WFP that took that away in competition, but has had it in qualifiers and slash like vice versa. @misfitcoach: The what? Colin Boesch: The thirty inch line on handstand push-ups, the @misfitcoach: whoa, whoa. Yes. yeah, that's a that's a good question. I think @paige_semenza: Mm-hmm. @misfitcoach: as a coach I could probably do better with that. but if I ever see something weird, I'm probably gonna call it out. You know what I mean? So like I don't always tell people like you gotta tape and do the whole thing. But then, you know, if we see the you know, this one, it's like that ain't it. Like Colin Boesch: Yeah. Yeah. Cause you could say the same @misfitcoach: That's not Colin Boesch: thing with wall walks too, right? Like taping the end line on the wall walk and the beginning line on the wall walk. Some @misfitcoach: Sure. Yeah, yeah, yeah. Colin Boesch: like the open makes you tape the end line, but if you usually do wall walks in a competition, it doesn't have the end line and you're just going back to the ground. @misfitcoach: I think it gets taken care of itself pretty well because our athletes who struggle with a specific standard, we then force them to like adapt to it. So like a shorter athlete doing the wall walk where they're like starting like reached all the like way out. Like you're Colin Boesch: Yeah. @misfitcoach: gonna ask them to do that. A larger athlete that doesn't think twice about it, like we're not really gonna worry. The larger athlete with the tape line where they're like definitely a little bit more kind of, you know, scrunched up, we're gonna force them to do that. So unless it's one that we haven't really heard about, I wouldn't say that that takes up like a ton of brain space for me. I don't know if you would agree, Paige. Colin Boesch: Gotcha. @paige_semenza: No, not really. I usually like whatever has been like the most consistent or like previous standard that they have used, I usually like will suggest that to my athletes or even for myself. Like the thirty the thirty inch line has been pretty consistent. So like I don't really train them any other way. Even in in my own like regular day to day training, I have that line out. Colin Boesch: Yeah. Yeah. Yeah, same. I also have that line taped in six different spots to make sure I'm always doing it. so I think that these next couple, like probably Paige, I think, is gonna be a little bit better at answering because she's been in it. And I like think that they have to do more so with like competition weekends in general. So like within prep, like do you prep your fueling strategy like before the competition actually comes out? So like not just like we talked about it like adjusting nutrition like for the actual comp prep, but like what about adjusting nutrition like for the actual comp? Like within, you know, you have to eat something within ninety minute blocks between events or like what are you gonna do after two events for the day and how do you refuel at the end of the day? Like Do you prep for that or is that just something that you know how to do within the weekend? @paige_semenza: I mean, it's definitely taken practice and experience in working with a coach over time. the last couple like games and semifinals, I had worked one-on-one with somebody specifically that basically like here's my competition schedule. And then like Meredith would just lay out like, have this, have this, you know, a snack in between. This is too short of a time domain. But as far as like what I was eating. It was things that I knew wouldn't mess up my stomach and things that I ate during the entire eight week prep. Like mostly oatmeal, cereal, applesauce, bananas, h there's honey. Yeah. Like like it @misfitcoach: Honey. Colin Boesch: Honey, couple, honey. @paige_semenza: was very like I ate like a child, basically. And that's just Colin Boesch: Yeah. @paige_semenza: kind of the way it goes. But like obviously there's whole foods in there, dinners and and breakfasts and all that. But I n I would never like one of the questions on here too, like one of the prompts that we had was like, you know, what do athletes tend to do during the taper week that you wish they wouldn't? Like one of the biggest things for me is like try something that they haven't done before. Like I don't want you to go do something you haven't done before before you're about to go compete because you don't really know how it's gonna impact you. And like we want you to feel your best. So I would say the same thing about nutrition throughout the weekends, but like the like mock Simulation weekend is a really good time to kind of dial that in and figure out what those foods are, like how how you know, how you should be fueling pre, post and you know, during the day. @misfitcoach: The perfect time to change the style of grips that you use and the style of jump Colin Boesch: Shoes. @misfitcoach: rope and and length of jump rope is @paige_semenza: Mm-hmm. @misfitcoach: the day of the competition. @paige_semenza: Especially when you forget your grips at the hotel. @misfitcoach: You would not believe the level of competition that this happens at. If you bring me a new jump rope and I'm in the wrong mood, that jump rope might disappear forever. Even if it's your only jump rope. Do not fuck with me. Colin Boesch: One of the one of the biggest things that I always had like an issue with, I guess, not really, maybe not really an issue with, but like tier Watapalooza would give you tier shoes like the day that you checked in or whatever. And like I was on a couple of teams at Wadapalooza that the three-person teams, and like a friend of mine would like immediately wear the shoes and like put them on for like the first workout and stuff like that. And then would complain that he had like got blisters or like something about that. And I'm like, Yeah, they're brand new shoes. You've never done anything in them before. Like, you brought your trainers, didn't you? @paige_semenza: Yeah, but these look cool. Colin Boesch: exactly, yes, but these are white and they look cool. @misfitcoach: I saw another person with them on. Colin Boesch: If travel plans keep you from like working out during a comp prep, say that something happened that you have to travel or and slash or something happens where sleep gets ruined. In like week three of Comprep, like what do you change and how do you rank what you change? @paige_semenza: I message Drew and I say, This thing happened, @misfitcoach: Yeah. @paige_semenza: how can we adjust the day? And then we adjust the day so that I feel good about it and I can give the intensity where it needs to be given. @misfitcoach: You need the mental load taken off, first of all, of trying to figure out what to do, Colin Boesch: So I I think Yes. Yeah. @paige_semenza: Yeah. @misfitcoach: and then you need reassurance that one tiny thing in this huge @paige_semenza: Yeah. @misfitcoach: competition prep isn't gonna derail. @paige_semenza: Yeah, that's that the decision fatigue is a really big one. Like I don't that's why like my first thing my first instinct would be to to text Drew and be like, Hey, I'm having an issue here. Colin Boesch: Yeah, that makes sense. And like I guess the the follow up question is is like what like how do you @paige_semenza: But if if that were go ahead, sorry. Colin Boesch: know or how does Drew know what assurance is gonna make you feel good about it? You know what I mean? @paige_semenza: He's like, honestly, I would say more of like, I want my coach to have confidence that this plan is still working and that like they know that, like he said, like one day's not gonna derail it. Even if it's a weekend of like I have to change up the entire plan, it's like, okay, we just adjust on the fly. And it's like your coach saying cool, calm, and collected in moments like that is the thermostat for you. So like if I'm like really like I'm getting close to a hundred and he needs to cool down the temperature. Like he knows how he's he's obviously done this with enough athletes that he knows how to do that. But like that's where we talk about like having your support system. and maybe it's not necessarily your coach helping you adjust through, you know, any type of travel mishaps or anything like that. But it's like I need somebody to help kind of be that thermostat. And even if they're not my thermostat, at least I have somebody to talk through it with. or at least just kind of get it off my chest. Yeah. Colin Boesch: Yeah, somebody who understands what's actually happening is very important. @paige_semenza: Yeah. Yep. Colin Boesch: this is the last like super I feel like super specific to Paige one, and then I have a couple more for Drew. But Paige, do you practice within the competition, do you practice or beforehand, I guess, the competition. Do you practice the ninety minute turnaround like during comp comp prep other than within a simulation weekend. @paige_semenza: that is a good question. I guess sometimes I've never been yeah, I I mean I've never been I guess I never paid close enough attention to the time windows. but I mean there have been stints where me and McKenna get all of our stuff done in a three hour training block and like we're we're off on our way. So there are definitely moments that that those quick turnarounds have happened. and then 'cause like I would rather do it all in one go. Like I'd rather stay at the gym and and get it done. But like that's not always reality. Colin Boesch: Yeah. @paige_semenza: So for me, like spreading it out more is is harder. @misfitcoach: Yeah, I pay attention as a coach to the behavior of the athlete and if the competition asks for something different, I tell them to execute it in a different way. So like if they're not routinely doing double sessions, @paige_semenza: Yeah. @misfitcoach: double sessions aren't just there's like six reasons why they're smart. and one of those is the sport asks you to go really hard for a short period of time and then rest for longer than you expect and do it again. and that skill @paige_semenza: Yeah. Yep. @misfitcoach: is it's not easy to go up and down like that multiple times in a day, let alone three or four times, @paige_semenza: Right. @misfitcoach: like at the games. Colin Boesch: all right. And then Drew, what this is this is an interesting question because I feel like it's very specific to like this last weekend and slash or like games work. But like what do you what do you install in prep so like sand or log muscle ups or stuff like that? Like don't steal the fitness that the athlete has built over the course of comp prep if they come out in like a random competition like Rogue Invitational or Wadapalooza that's done on sand or stuff like that. @misfitcoach: I see what you're saying. I believe too much in GPP in what happens to an athlete Colin Boesch: Yeah. @misfitcoach: in a comp prep if executed properly, that I don't think we could prepare them better than we do if we go execute. So I try not to get bogged down in things of that nature. and I try to be objective. in moments in real time in coaching at a competition when being subjective could be really easy. You can get pulled into a narrative. There's a buzz in the warm-up area. And people are literally doing sled drags with their nutrition coach. They're like in a ball @paige_semenza: Mm. @misfitcoach: on the ground and they're dragging them around by their fingers. And Paige is just on an echo bike and then she goes and beats that person and I'm like, I guess it fucking worked @paige_semenza: Ha ha Colin Boesch: Were were we at the same Watapalooza? 'Cause I feel like I remember seeing that too. @misfitcoach: No, you we we're in the same crazy ass community. That's that's that's that's what @paige_semenza: Yeah. @misfitcoach: we're in. Paige and I have seen some shit, especially at Rogue, honestly. Rogue's the place where 'cause Colin Boesch: Really. @paige_semenza: Yeah. @misfitcoach: they got a lot of stuff back there, cause it's strong man and it's all of @paige_semenza: The strongman stuff, yeah. @misfitcoach: this, and you see some things, man. You see some things. People just like @paige_semenza: The the amount of @misfitcoach: punching a box jump and you're like, what's that for? What are you what are you simulating? @paige_semenza: But add add Gabe in add Gabe into that type of environment and you get a lot of good comments from him. He's just got that he's got major RBF. @misfitcoach: yeah. Yeah yeah. You get me and Gabe standing side by side with our arms folded and everyone thinks we're the biggest assholes on the planet because we say nothing. Yeah. Gabe and I have had some Colin Boesch: Ha ha. @misfitcoach: real good conversations in those in those situations. So good. @paige_semenza: It's so funny. Colin Boesch: Ha ha. @misfitcoach: We both have serious resting bitch face. Colin Boesch: RBF is for real. @paige_semenza: So good. @misfitcoach: Yeah. Colin Boesch: I feel like this was a prompt, but I I don't remember if we answered this one specifically or not. And maybe this is also the point where I say I'm sorry to Kyle if he's mad at me for that Instagram post that I or the Instagram story the other day. But how does @misfitcoach: He's not. Colin Boesch: leaderboard math change the second half of prep? And slash or does it change the second half of prep? Slash like. @misfitcoach: it depends on the situation. So like if the athlete is the type of athlete that's seeking out like I want to know your score specifically, then they probably just need if they don't have a good relationship with that to have conversations with their coach. For me, I'm monitoring that. because I know who's at what level and who's executing in a different in a specific spot. And like I'll even have a remote client who's not doing the competition do the workout like the week before for me to kind of get a feel for it and be like, well, this person would probably win. So like, okay, now I have like what this is supposed to look like for the athlete from like an execution and a time standpoint. So I think it depends on the athlete. And I think a little bit of healthy competition is great. But yeah, it's I don't know. There's just so much nuance. There could be so many different situations with how that is @paige_semenza: Mm-hmm. @misfitcoach: and how the person is. I've found that Misfit is probably we're on the either three point or actually I think we're on four point now. I think Misfit four point is a much healthier place for comparison than previous versions have been because @paige_semenza: Yeah. @misfitcoach: what we used to do is we would throw a hundred people in the fire and three of them were capable of withstanding the heat. and that was just how the community was. with like, I'm gonna beat you in this workout like on this day. And it's like, dude, it's October 4th. Nobody cares. Like, and you @paige_semenza: Hmm. @misfitcoach: your range of motion sucks. And like Colin Boesch: Yeah. @misfitcoach: sometimes when you don't want to do eight, you just do six. Like, we know, like, you know what I mean? So like I think I @paige_semenza: Yeah. @misfitcoach: think it's healthier now to the point where maybe there's less nuance to the answer and comparing to other people could be a good thing when we're going into comp prep because we know the gaps we need to fill and how hard we need to push and all that good stuff. Colin Boesch: for reference and speaking directly to Kyle at this point, he will I am years behind him in anything involving a machine and but I can lift. That's about it. I think I think that that about does it for the amount of questions that I have. @misfitcoach: Nice. Yeah, I mean, this @paige_semenza: Mm. @misfitcoach: is one of those episodes where I want feedback from the audience because I think this is one of the better episodes that we've done in a while. And, you know, with edits it will be less, but we're two hours and twelve minutes right now. So you guys let us know, like, hell yeah, let's go. And I'm sure we're just gonna get a spectrum of answers. I also can look at @paige_semenza: Yeah. Colin Boesch: I @misfitcoach: the data and see when people turn it off. but Colin Boesch: Right before I came on. @misfitcoach: No, no, I I don't know. I think this is the kind of thing where if you don't have enough time, you probably should have just paused it and picked it up at a l at a later you know later time. So I'm happy about it. Colin Boesch: yeah. I do that all the time. @misfitcoach: I'm happy about it. I don't think coaches are people too today. We're just podcasters. We're not people. we'll save Colin Boesch: Just podcasters. @paige_semenza: Ha ha ha @misfitcoach: it. We'll save it for next week. We'll save it for the next @paige_semenza: Yappers. @misfitcoach: yeah, we'll save it for the next iteration. that's another thing. There's @paige_semenza: Sounds good. @misfitcoach: been a suggestion of Misfit After Dark Yappers edition where the actual Yap squad is @paige_semenza: Wow. @misfitcoach: on the show and we go full freestyle. You got and w we'll we'll we would do a live in that instance. We would do YouTube live where people could comment and interact @paige_semenza: Yeah. @misfitcoach: with us and we would just basically be shooting the shit live and talking about @paige_semenza: Yeah. @misfitcoach: whatever. so if there's someone does have a library of druisms, it would be them. and they can they can they can roast me on that on that podcast. But if people want that, let us know as well. @paige_semenza: That's true. Colin Boesch: Yeah. @misfitcoach: This is how you know you're asking the right questions to the right people because we're two hours and thirteen minutes in. So only the only the riders will will show up to answer these questions. Yep. @paige_semenza: That's true. Colin Boesch: Yeah. @misfitcoach: Did we do it? @paige_semenza: We did it. Colin Boesch: I think we did it. @misfitcoach: Thank you for tuning into another episode of the Misfit Podcast. Thank you to GorillaMind. You can go to GorillaMind.com forward slash Misfit or use the code word misfit at checkout. You save on the best supplements in the game and you support the show, keeping it free forever. I'm not even gonna say anything else. That's enough. We'll see you guys next week.