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New Misfit Affiliate Phase: The Compound P.2 - E.404 · Misfit Podcast

• @misfitcoach: Good morning, Misfits. You are tuning in to a special edition Misfit Podcast, the Misfit affiliate phase, the compound part two. Gets started this coming Monday, June 29th. and we're gonna do a deep dive into the programming on that. you head to tmisfit.com, click on sign up now and get a two-week free trial through ⁓ Sugar StreamFit, or PushPress. Or you can email me directly, coach at misfitathletics.com. I will get you a two-week sample the PDF that also comes with your programming, and we can set up a ⁓ where we can talk through the programming and decide whether it's a good fit for you guys. Before get into all of that, a little bit of housekeeping here. ⁓ This of the podcast is brought to you by GorillaMind. You can head to GorillaMind.com forward slash Misfit or use the code word misfit at checkout. ⁓ it's cool to see the misfits in Telegram talking about using the products. one of the things that they do with their pre-workout, whether you do non-STEM or the STEM version, is ⁓ a of the ingredients are geared towards keeping you focused and into things mentally, which can be just as important as, ⁓ you know, providing the energy or muscle contractions. ⁓ and we had somebody report back that they had their longest bout ⁓ on the bike. without getting annoyed ⁓ bored or whatever. And that's not a that's not a fluke. That's how they design their products. It's something that was always interesting to me about the different pre-workouts, ⁓ the different that people put into them, whether it's just you know, sort physically focused, muscle focus, or if there were more things in there to to kind of keep your mind locked into it, which can be ⁓ @paige_semenza: You @misfitcoach: Especially in the CrossFit community and the competitive CrossFit community, half of the battle in and of itself. So the non-STEM is called STEM line. ⁓ Gorilla Mode Nitric. And I I use that most days because I don't trade in the morning. On the weekends, I use the ⁓ the boy. ⁓ I the one with the with the stim. ⁓ But not cool enough to do two scoops of that. So I do ⁓ one of the stim and one scoop of the non-stim. If I were to ingest 400 milligrams of caffeine in one essential, basically one glass of water, I wouldn't be able to have my morning coffee, which which would just hurt my feelings. @paige_semenza: you Hunter: That's a problem. @misfitcoach: Someday though I'm gonna go for a long ride or go for like a one red max and we're going two scoops. We're just gonna see what happens. ⁓ will report back. So gorillamind.com forward slash misfit or use the code word misfit at checkout. like I said before, you guys can ⁓ if you're in the programming, you can check it out with any of those ⁓ two-week free ⁓ you will also get. ⁓ @paige_semenza: you @misfitcoach: Essentially, once you get signed up, you will get sent an invitation to our Telegram group where you can talk coaches. You can talk with us, you can talk with the other affiliate owners and coaches in there. And yeah, let's ⁓ let's dig into it. So the compound part two again starts Monday, June 29th, and it is seven weeks long. and what I to start with is just the weekly structure. Basically, what you ⁓ ⁓ Can expect on a week-to-week basis, and then we will get into the nitty-gritty. So our strength base is gonna come from ⁓ ⁓ both, but heavy back squat or overhead press on the heavy days. Our base is going to come ⁓ mostly ⁓ strict We've got pulling in different variations here. We've got some rows, we've got strict pull-ups. ⁓ but that's what our gymnastics base is for the phase. always just put in there ⁓ the bread and butter of our programming is the conditioning that you're gonna be doing on a daily basis. So that's gonna be spread out over the course of the week. and then lucky you, if you are following the program, you are still running one to two times a week. and that's just the ultimate expression ⁓ of ⁓ I in all settings. But also the affiliate setting. And don't know that like competitive coach in me thinks it's almost a bummer that we can't slide that into the open in a, you know, it's just not really doable. ⁓ like the open quarterfinals, just that opportunity to kind of show that off. because a little bit of a bias being able to plant your ass on a rowing seat as much as we love rowing. it's possible to get around potentially some issues with strength to body weight. Hunter: Eight hundred shuttle runs. @paige_semenza: Yeah. @misfitcoach: Ratio when it comes to the rowing, which usually is not the case when we go out and pound the pavement. And then last but not least, we have engine class Sundays. know, ⁓ you want to refer to it as, you can call it CrossFit Light, you can call it high Roxy type stuff, you can call it whatever the hell you want. it is going to be a longer style workout, where you really have to rely on things like high skill, high strength. ⁓ You get in there, you get after it. I know that at Misfid in Portland it's it's a extremely popular class and there's you know it's a it's pretty big class too, and there's usually a wait list. So you get that culture going and you prove to people that that can really help them move the needle, there's you know the sicko's that just wanna show up on a Sunday and sweat their ass off, and that's what does and definitely helps move the needle. All right. Alright, ⁓ I will go quicker this time in explaining what the compound means because we had the compound part one podcast. But we probably have some new listeners here, so I will I will go quickly into this. I love a rallying cry, a narrative around a block of programming. and original idea essentially came from the these concepts overlapping where ⁓ the strength bias is going to be back squat and overhead press. And those are two classic compound lifts. Those things that really move the needle. Those are really great expressions, you know, of strength, of movement, ⁓ of even extremity. So that's that's where that opens up. But then just the idea ⁓ of a ⁓ of those dingy. ⁓ like metal plates kind of gems lines up with the kind of the traditional, you know, West Side barbell, elite FTS, you know, all those old school programs where people are clanging and banging. And a little bit of an ode to 429 Warren Avenue in Portland, Maine, which not necessarily practice the greatest CrossFit affiliate, but it had a mystique to it. Hunter: The goat. @misfitcoach: ⁓ it was a it was a special place, especially before we installed the LED lights. It was kind of scary in there, to be honest. ⁓ which which a lot of us preferred, but probably not the greatest business decision. Yeah, ⁓ yeah, good stuff. and then last but not least, ⁓ we're going for the triple meaning here. Compounding refers to the process of combining, mixing, or altering elements to create a new hole that ⁓ a meaning in and of itself with compound part one. Hunter: Just a lot of a lot of dark walls and a lot of dirt. @misfitcoach: ⁓ really trying to lay the foundation with the deadlift, with the bench press, with getting into the running, with getting into the strict pulling, and now we are building on top of that. We're adding in the strict pressing and we're adding in the back squat. We're continuing to run, we're continuing with that strict pulling and all of that stuff coming together. just I think lays a really good foundation. I know that in the affiliate setting, there's no really like beginning or end to anything. In terms of what we're looking for, we want the athletes to come in and commit to, you know, just working a little bit harder and getting a little bit stronger and getting a little bit fitter and more skilled over a longer trajectory. when you have the ability to develop a narrative and talk your athletes through these things, ⁓ get the opportunity to come back around and really take a like a ⁓ look at how the athlete has progressed over time. Hunter: Yeah. @misfitcoach: And when we lay it the lay the foundation with the more traditional lifts like this, with the strict pulling, it's one of those things where like every once in a while you might get someone who really just wants to, ⁓ know, get their butterfly on or, you ⁓ be to to do more kipping handstand push-ups, whether they're ready for it or not, ⁓ they're thank you in six months. That's one of those moments where, you know, you're not really letting the inmates run the asylum. ⁓ You're laying foundation for them ⁓ and know. There are different ways to deal with grumbling people, but at the end of the day, six months later, I think people are gonna be really happy with with where they're at. I I think this stuff really just builds well on top of one another. Hunter: I think that's the really the big maybe point for coaches or owners, whatever, or if you're an affiliate athlete listening, it's the idea that like y you're correct in the sense that the the program only works well if the athlete is doing it consistently. And for, you know, a competitor, that's less of a question. You know, they're they're more than likely going to do the work. But if you're a a you know, a weekend warrior average everyday person, life happens and maybe you only get in the gym a couple of times a @misfitcoach: Yeah. Hunter: you know, once or twice a week and then you miss a week and then you're here five days a week or whatever. But like having even though that person isn't necessarily there isn't like a definitive start and end, there is a bit of like a there is an opportunity to revisit and because our the template, the kind of season long structure that we ⁓ the affiliate program off of, there is a chance to be like, hey, you know, we the it look the all of this stuff looks very similar to what it did last year with you know, updates and improvements and whatnot, but it is the opportunity to say, like, yeah, hey, we're we're we're going back to some of these foundational lifts. We're not as worried about a a snatch or a clean right now because well, I I want you to be strong in these like I want you to be strong in the foundational movements, both like the CrossFit foundational movements and just, you know, squat press, deadlift. You can you can do a hell of a lot for your fitness and your health by by just rotating those things in on a consistent basis. So ⁓ yeah, we're just we're just kind of laying the foundation for for the rest of the season and athletes get the chance to like, if they are consistent, hopefully see progress from a program that's built, you know, kind of layer on layer. @misfitcoach: Okay, let's get into strength work. ⁓ we have to name this thing. I think we've got I think we've got a new staple program. So ⁓ last was the first year ⁓ of iteration of a cycle that Hunter wrote. And at the level, regardless of which ⁓ silo we're talking you have to check off. Quite a few boxes with single things. to give you the opposite example, when I'm writing a competitive program, I get to scatter, I get to move that stuff around. Okay, we're, you know, we're working on top end strength here, we're working on strength endurance here, we're working on, ⁓ know, scale over to this side, and we're working on your running here, and we're gonna bring it all back together at some point in the year. ⁓ touch points just don't exist at the affiliate level as they do ⁓ a competitive program. And you can get to narrow down and focused on one specific thing doesn't check enough boxes, especially you're thinking about a lift-only day. ⁓ So I know, ⁓ you we can obviously read what what some of the sessions look like, but I'm I'm interested, Hunter, of what think about about this squat cycle specifically. Hunter: Yeah. @misfitcoach: ⁓ I know that we got really great results, you know, sort of community-wide from all the gyms following it last year, but I just think it ⁓ one of those things where ⁓ evolved from like, okay, we want to get them better at the, you know, it's triple double single or know, fives and fours and threes. Like, ⁓ how you think about developing this? and you just kind of your thoughts on it. Hunter: Five threes, ones ⁓ the I think yeah, I think maybe for like context for people, 'cause all of the sessions look pretty similar. I'll I'll give you the first one, which actually happens in week two. Basically, a set of nine, a set of five, a set of seven, a set sorry, a set of nine, a set of seven, a set of five, a set of three, and that's going from fifty to sixty to seventy to eighty percent. So your your heaviest set of three is only at eighty percent. ⁓ and then the real like meat of the program is the final set, which is a max rep set. So it's actually in in week one, it's I'm gonna do three reps at eighty percent. I'm gonna rest for a little bit, and then I'm gonna do as many reps as I can also at that eighty percent number. And basically the reps will go down, the percentages will go up a bit, but every week or every time you do that session, it ends with a max rep set. to your point, like getting ⁓ There's a very there's a s very small number of people that we could write seven by one back squat for and it'd be a really effective lifting session. Again, yeah. We're and we're we're thinking about like again in the context of a twenty person affiliate class where it's like there might only be one or two of those people, maybe, who have the strength the prerequisite strength, skill, and quite honestly, like muscle fiber type in order to make that session effective. @misfitcoach: Bulgarians on steroids? Hunter: on the opposite end of that, say, you know, it's it's five sets of ten back squat. It's like, well, that even maybe even, you know, ten or fifteen, whatever, a high a high number of reps. It's like, well, we we're artificially capped on how heavy we can get somebody. So there's still plenty of benefit in that. But how do we blend the two together? And it's it's not rocket science. It was just like, okay, let's pick reps in between those kind of extremes. ⁓ give everybody the chance to accumulate enough volume such that even if the weights aren't particularly heavy, which works out really well for your newer athletes who just need practice with the lift, we can get those athletes fitter and stronger just by doing more practice. You're super, super strong, but maybe not so endurance oriented athletes, they get the stimulus of having a lot of volume before that weight gets really, really heavy, which is beneficial to them. And then the people on the op the other end where it's like, well, I actually need a lot of reps in order to elicit a strength stimulus, which I think I don't know, you you might disagree, but I I think slightly more CrossFitters are fall into that camp than maybe the other camp where it's like that they they need the reps. ⁓ and then they're also f Yeah. And then they're also like for the most part, CrossFitters, right, have the fitness @misfitcoach: It also fits better into the ecosystem of what CrossFit is and what we're trying to accomplish. @paige_semenza: Mm-hmm. Hunter: To be able to do, you know, a set of nine, seven, five, three, and then a max rep set, because there there's a fitness element that's required there. and then giving people the chance to do that max rep set where between, you know, eighty and ninety percent of a one rep max, at toward the end of the phase, we're not, you know, the a max rep set at ninety percent might be two or three reps, and that's totally fine. But because of the work that was done leading up to that, everybody's still getting a really good like strength stimulus training day out of that session. So I think it works really well. It it worked really well last year. I'm excited to see that it work again, hopefully work again this year. and because we like, I mean, fuck, maybe maybe we need to maybe we make a tweak to later on in the year, but the the f the Texas method, the five by five back squats, the other kind of ⁓ know, exclamation point on the strength cycles for the year where that's really effective too. ⁓ And it's a very similar kind of like it's a similar we'll have we'll have a similar conversation in a couple months about it, right? Where it's like fives are so good for the strength and the endurance athlete. over the summer or kind of the the baseline or the summer phases, the compound phases or first phases of the year, to me it makes more sense to build that foundation of ⁓ little bit of volume. It's the same way you would do this for, you know, if you were @misfitcoach: Yeah. Yep. @paige_semenza: Mm-hmm. Hunter: isolating a very specific movement for a specific sport or an athlete where it's like, we just gotta get you some reps, dog, even though they're not maybe they're not the heaviest thing, I need you doing I need you wiring your brain and your body to work really well together. the benefit to these sessions are is you get you get the volume, you get that kind of wiring ⁓ in, and then you still get the chance to go really heavy at the end of the session. So for those reasons, we like our squat program here. @misfitcoach: Yeah, the Yeah, it's trying to I'm trying to think like of how many boxes I say that it checks. Because number one, maybe one of my favorite elements of this is there's a built-in ⁓ fantastic warm-up. people just don't they're they're terrified ⁓ of doing like that nine and seven. But if it's written there as the squat program, they're not terrified of it. It is how I am getting stronger. Hunter: For sure. @misfitcoach: And listen, however, yeah, spoonful of sugar, you know, helping the medicine go down, like if you want to put that in as a working set, that's fantastic. So we have this incredible built-in warm-up. We also have the ability to work within that concept of, yeah, we kind of know our percentages, but do we really in the affiliate setting across the board of all these people? And like three at 80. Hunter: Yeah, it's like everybody's doing it. We all gotta do the nine. Yeah. @paige_semenza: You Hunter: That's a good point. @misfitcoach: It's not crazy. It's not a big deal, right? If you're really strong, three at 80, move the needle, then we go down to that max rep set. So it's like if I don't because the stronger athlete gets more out of the front end and the weaker athlete gets more out of the back end, right? Like, and if you have someone that's strong and fit, then they get it out of all of it, and just you know, congratulations, or I'm sorry, I'm not really sure which one of those it is. ⁓ I see ⁓ Hunter: Yeah, a little bit of both. @misfitcoach: Slowly bike 1K between sets for rest. We have 5k of biking in that zone one to zone two range. That's also going to help flush the person for the next day. That's gonna burn more calories. I think it keeps people more locked in physically ⁓ the like we've got a lift-only day and I'm just roaming around the gym ⁓ God knows what. and there's just the fitness element that an athlete wants is another one of those things. ⁓ S I'm not sure if it's the sugar or the medicine, depending on the athlete, but that is eight to twelve reps at eighty percent. That's gonna that's fitness as well, right? That's like already built into that. So you're just checking off all these boxes. We're lifting heavy, we're getting reps in, we're gonna breathe heavy, we're gonna get the zone one, zone two. We're gonna have the days where like sometimes you show up to an affiliate class and you're the hammer or the nail, like you're still gonna get a really good session out of both, and there's gonna be those weeks. where you can really rip that max set and that's gonna move the needle in a bunch of ways. Hunter: Yeah, I like what you said about the just kind of the flexibility for a lot of different athletes as far as like the percenta the percentages, yeah, for sure. I I think they're I think the percentages like the the weight there the reps at X percentage are correct for the program, but it it's also like like you said, okay, I don't have a one rep max. It's like, okay, well well fifty percent shouldn't be particularly heavy. There needs there's there's obviously some weight here, but it's not @misfitcoach: Yeah. Hunter: crazy heavy. It's like, okay, well, I can, I can feel that out. And even if it's not totally accurate, it's like, okay, well, well, you know you're gonna do two fewer reps and you're gonna go up and weight a little bit. And the probability that by the time we get down to like the set of five and the set of three that we've really dialed in what like what these last couple sets should look and feel like, we're we're we probab we've probably done that. And that person, the same per if if a person doesn't know that they're percent at their one rep max, I also by proxy know enough about that person's fitness where it's like if if someone doesn't if an affiliate athlete doesn't know a one rep max, I automatically make a couple of assumptions about their consistency, their, you know, their overall fitness. This is potentially a like a more of a a little bit maybe more of a scaled athlete. Maybe they're newer because they don't have a max. And that all of that can inform the coach as far as telling them like, hey, what weight they need to do next and whatnot. And then having you know, every time that this is a lift only session, the the max rep set, the notes will say, hey, the max rep set is kind of where the meat the, you know, the meat of the program and there's always kind of a target number of reps. So even if we were off a little bit on the fifty, the sixty, the seventy percent, that athlete has still got a lot of squat reps. They've still done a lot of work. They've biked like you said, they've gotten a few thousand meters of biking in and like they've still got they can they can still @misfitcoach: Yep. @paige_semenza: Mm-hmm. Hunter: If they do nothing else, right? If they if they were off on every single one of those sets and they still do a legitimate good quality max rep set to finish, like you you're good. Like the the session worked. So there's just there's a lot of kind of forgiveness as far as how exactly athletes execute this, provided that they're they're really getting after it in that max rep set. @misfitcoach: Yeah. I think the the nuance and where the expertise in programming shows here is that it's not really that hard to write a program, a back squat program that will work for like seasoned athletes that move pretty well. and it's also not very hard to write ⁓ a program that, you know, sort of ⁓ just a little bit more accessible to everybody. Those two things coming together ⁓ checking ⁓ both sides of that off, creating that Venn diagram, I think is what makes this what makes this cool to look at. So I think you guys, you know, coaches, athletes should be excited about digging back into this if it's your second time and if it's your first time, peace be with you, you know, max sets that percentages are ⁓ they're It's the kind of thing ⁓ you you try to you want to try to teach your people to take the effort that they would put into a really nasty MEC con ⁓ and that in on just kind of Hunter: Mm-hmm. @misfitcoach: set. One thing that I wanted to talk a little bit about ⁓ ⁓ the squat. And we've we've talked about this a bunch and there's different ways to look at it, but teaching the squat at the affiliate level, I don't love the way they teach the squat and deadlift at the level one. But it's because of, it's probably more because of who I coach on a day-to-day basis. And, you know, we're trying to lift as much weight as possible and ⁓ that stuff. And I think the middle ground ⁓ I know, I don't know, you probably, I feel like you would have time to do this as part of the warm-up. but something that we've done at training camps before is really trying go in a circle and help every single person find their ⁓ ideal squat stance ⁓ pattern based I mean at the affiliate level it's gonna be a host of factors, ⁓ right? are they strong enough to move, you know, in a in a good position, ⁓ you how long are their femurs? How flexible are their ankles and their hips? And, you know, are they able to, you know, to get their glutes to actually fire when it comes to this sort of thing. And typically we do is we work we start with the like The strict, like K-star, point the toes forward. I'm essentially looking for the widest stance that athlete can have where their big toe and heel remain on the ground and their knees track outside of their feet. And and and this is at the bottom of the squat, right? So I'm in the bottom of the squat and I'm still maintaining big toe, heel, ⁓ knee tracking ⁓ And ⁓ I want people to think is go as wide as you possibly can. We're looking for that mechanical tension. We're looking to create a system where the arch you know, established in the foot. It traces up to the knee. And then there's a bunch of hip tension because if there's hip tension and the knees are out, the glutes are gonna be along for the ride, especially as you start to kind of stand up and finish your rep. And you of go around and you work through this. And then the second iteration for those that don't find it is how much am I turning my feet out? Like how much do I need to to sort of give away there? Because one thing we see a lot at the affiliate level is you can be strict with your people about what their stance is. And then probably five reps at 70, you see that person's foot turn and establish their actual squat position. Hunter: Yeah. @paige_semenza: you @misfitcoach: ⁓ so knowing what the stance is before, right? while doing the thing in the circle, like while we ⁓ are, you know, doing the warm-up reps with the empty and we're doing the 50% and the 60%, that's how you can really establish this is my squat stance. And maybe down the road I will do enough, you know, pliability to get to the point where I don't have to turn my feet out. But like you're gonna have imbalances, you're gonna have the issues again with people with the long femurs that have to kind of sit back into their squat. But I think helping athletes find their ideal squat stance that fits them as a person. And again, like I push for the more upright squat, but part of that's like overcueing intentionally. Like if somebody's got really long femurs, and they go like old school and sit way back into their squat, then they're probably gonna have a tough time transferring that to a front squat, a squat clean, an overhead squat, whatever. so I don't know, I don't know ⁓ you feel about that hunter and like practical application in the affiliate setting, but I think it's really important for athletes to know what their stance in their like movement pattern is. Hunter: Yeah, I mean I don't yeah, I don't necessarily disagree with anything that you said. I think the me personally, the ⁓ the toes straightforward thing is it's it's less of like ⁓ I I think to me it's like it's one of those things where it's like here here hey athlete, here is the ideal. You are a perfect human being and like @misfitcoach: Yeah. Hunter: ev nothing has changed since you were a baby, right? You still have the same flexibility and all the things move in the way that they're supposed to, and you and you haven't spent the last twenty two years of your life sitting at a desk for the last l for eight hours a day, right? And like your muscles actually fire like they're supposed to. So hey, here this is this is the ideal scenario. And this is where I think it's really beneficial that a coach, for a coach to ⁓ excellent at demonstration, like one of the elements of coaching, ⁓ or at the very least to be able to pull one of their better movers into the middle of the floor and say, like, hey, this is what we're looking for. So thinking about at ⁓ here at MF, like James Chapmas is a good example of someone who can actually squat pretty well with his toes basically straightforward. He gets his is able to push his knees out and his torsos relatively upright. And it's like, hey, this would be this is kind of maybe this is the ideal, but Maybe then I pull somebody else, I pull another member, maybe like a like a Tia, since you know you know who that is. She's Tia's a little bit taller. She does have the longer legs relative to her torso and her femur is even more so. And it's like, hey, if I can put those two people maybe in the middle of the circle, the the theoretical circle you're talking about, and say, like, here's two really good individuals who squat and also two very different body types. And I want you to pay attention to like what these individuals kind of have to do. @misfitcoach: Yeah. Hunter: to personalize the correct squat stance for them. And the, you know, it's like again in the ideal s situation, you have the actual hip flexibility and the body proportions to have a more straightforward toe for this reason, right? It's like if we can point the toes forward, we create the stability in the knee, the ankle, the hip, create some tension, and we can spring out of the bottom. For me personally, if I point my toes straight forward and try to squat My I I I get to the bottom position of my squat. It's a lot it is a lot tighter, I'll give you that, but it's wildly uncomfortable. Like it it's it's bore you know and borderline painful. And it's like I could just turn my toes out a little bit and I can still but not so far that I'm not able to actually screw my feet into the ground, right? I think that's a I think that's probably where like we would also agree where it's like, hey, the t if the toes are forward and we can create some tension, great. But if I need to turn my toes out @misfitcoach: Yeah. Right. Yeah. Hunter: That's fine. I still just need them to be in a place where I where we we can create tension. And I'll do this sometimes with athletes. I'll say like, hey, point pigeon toe yourself. Point your toes literally toward each other and now try to squat. Right. And nobody, nobody can push your knees out. Right. So just the okay, that felt ridiculous, right, guys? Everybody pitches their torso forward because their their femurs are running into their hip bone. It's like, okay, now do the opposite. Now turn your toes outward like a ballerina and squat. @misfitcoach: Yeah. Hunter: And now all of a sudden everybody can get their ass onto their heels, but then you start to see you see some people tip forward and backward, right? So we've lost a little bit of balance. And I also say, hey, create turn your toes out. With your toes already pointed ninety degrees to the side, turn your toes out. And it's like, I can't I can't do that. It's like correct. You can't. You can't create any tension. So if you know, if if the pigeon toe is too far in and the duck foot is too far out, that would @misfitcoach: Yeah. Hunter: That would lead us to say that somewhere in the middle is where everybody's gonna live. ⁓ and finding the correct stance based on all of the things that you said, your body proportions, your mobility, maybe literally with respect, someone's more top heavy, right? Their their upper half is heavy and like turning, you know, pitch they when they when their chest comes forward, their balance is all over the place. And maybe where our feet go are dictate your, you know, or maybe our foot position. @misfitcoach: Yeah. Hunter: becomes dictated by that component. So I I don't disagree with anything you say. I think that my my like ⁓ the the only reason I dislike the super upright torso is because for the most part, and especially at the affiliate level, it does not what it what it results in is athletes not using their their ass and their hamstrings. And hamstrings is even a little bit like generous cause with a even a like a traditional ish high bar squat, like the hamstring is not gonna like stretch in the same way like a low bar squat or a deadlift type position, right? It just mechanically that doesn't work. But like a lot of athletes also don't don't use anything that's attached to the backside of their body because they're so quad dominant, they spend hours sitting at a desk and so all of that tissue that I'm we're all sitting on right now is just getting fucking glued down and turned off. @misfitcoach: Right. Yeah. Hunter: And then you come into the gym and try to squat heavy and none of that stuff is working. It's like, yeah, no no wonder you're no wonder you butt wink at the bottom. No wonder your low back hurts when you squat and deadlift. And to me, that becomes more of a like we we are lacking posterior chain engagement in a squat, which I want. I want in in what you you want the transferability of a high bar squat to receiving a heavy squat clean. I want the transferability of like you know how to use your ass when you squat. @misfitcoach: Yeah. Right. Yeah. Hunter: Great, I want you to use your ass when you deadlift, when you run, when you lunge, all of that sort of stuff. So six maybe six in one hand, half a dozen in the other. @misfitcoach: Yeah, and Right. The only person that is truly allowed to do the like I can't tell the difference between their front squat and their back squat is someone who can do all the stuff that we just talked about barefoot. Because one of the the big issues that came to mind when you said that about the athlete who can't use their posterior chain in the squat, almost all of them are like like terrible ankle mobility weightlifting shoes people. ⁓ Hunter: Sure. Yep. @misfitcoach: And and that that is a huge issue in and of itself. You are sort of artificially putting yourself into a position that you can't necessarily get into. And then if we want to talk about you, we might not even care as much about skill transfer when it comes to the affiliate level, but like it won't be there, right? If I gotta go run and squat clean, I'm gonna have a huge issue here. I'm not building the squat pattern that I would be able to build. ⁓ from like Personal anecdote for me, I always thought that I had it's so it's like I have longer legs but short femurs. I've basically tall shins. ⁓ These positions easier for me to get into ⁓ because my leg is disproportionately longer than the rest of my body. Like my I have I got the shins of a dude who's like 6'3, ⁓ which would explain. Hunter: What a freak. Look at how tall those shins are. Well, and your ankle ha you have good ankle range of motion too, so your ass can actually get all the way to your heels without having to use a single bit of that muscle. @misfitcoach: Right. Right. Yeah. Right. And would make sense that my hips would sit lower in a squat because my knee's higher. My is just naturally higher in that position. and I you know, for anybody that's in that same situation, ⁓ you have go find ⁓ a lot other ways to develop your chain, your midline, to to make them stronger. because when I sit back in that position, because I have a shorter femur, that's when you get the button. that's when you get into that position. So know, do your deadlifts, do your RDLs, do your, you know, do do your stuff that that can sort of build up that stuff. And everyone's gonna have ⁓ like this, you know, in different proportions, different lips, etc. Hunter: Yeah. Yeah. I think to just like round that out, that honestly that's a if you're a coach or ⁓ is someone who coaches an on ⁓ or even an athlete and you've never like you you've almost certainly experienced the athlete who is like, ⁓ I'd way rather deadlift than squat, or I'd way rather ⁓ my squat is s why is my squat why is my deadlift so close to my squat, or vice versa, right? It's like that implying that one is proportionally weaker or stronger than the other thing. Pay pay attention to what that athlete's body type looks like. And I and and I what I mean specifically is like the anthropometry, like how long my legs are, how long the literally the shins are versus the femurs versus the torso versus the upper arm versus the lower arm. And you start to like you can start to see commonalities of like, ⁓ that person's like a little bit shorter and stockier. I'm willing to bet they like to squat more than they like to deadlift, or that that person's a little bit a little bit ganglier like me. I got I got a a @misfitcoach: Yeah. Hunter: long wingspan for my height, sure shit, I like to deadlift more than or I I I'm better at deadlifting than I am at squatting. ⁓ and that can be really helpful as a coach if you've never paid attention to that sort of thing. @misfitcoach: Yeah. ⁓ yeah. Yeah, for sure. And it's not is better than the other or a knock on it. Paige, the you're the fittest person we know and you're not a very upright squatter. so ⁓ kinda how do you ⁓ like in of of teaching the squat at the affiliate level, how do you how do you deal with that? 'Cause it I do think that not necessarily a bias, but like your point of view of a squat ⁓ can ⁓ sort of dictate and change how you coach it. @paige_semenza: Yeah, mean, having to change my own squat and learning different ways of like manipulating mechanics a little bit. I try to apply that in the affiliate. see a lot of we have the, you know, long femurs, they want to shoot their butt straight back, but they don't they're not super aware of how much access they actually have. If you try to tell them to like sit your butt between your heels and seeing how, you know, they're kind of hips can, you know, open up a bit more. And I'm like, Does that feel better? And they're like, yeah, way better. And then their squat is also deeper. feel more stability. So kind of taking my own experience of being a very low bar back squatter, a power lifter, ⁓ if will, when I to being able to apply a lot of those things at the affiliate level has gone a long way. But I'm actually like, know, kind of as we're sitting here talking about this, ⁓ you like Hunter, you're teaching this stuff, right, it's back squatting. every other week in percentages. Like how often are you points of performance ⁓ the class that like you see that are common, either flaws or you know, kind of things to adjust. How often are you talking about those things ⁓ in hour of class? Because like ⁓ you get every ⁓ Hunter: With the squat or the stance, the the f foot position specifically, just generally the squat? I mean @paige_semenza: Either, really either. Yeah, like if you, you know, the stance is the thing that like really sticks out in a lot of your members, like how often are you reiterating that in the class? ⁓ Hunter: I mean, I I think that it the affiliate setting, right? It's like you you know this as well, right? It's like, all right, John Bob comes into class, John Bob's mobility is requires style of squat for him to be safe. John Bob's squat stance is Is nowhere near what I would like somebody's squat stance to be. But it's also not realistic that I'm going to change this so drastically over this one hour session, or maybe even over the next year or so. And it becomes a matter of like, what are the what are like the core, core concepts? Okay. His whole foot's on the ground, the weight is centered, maybe predominant, maybe a a little bit biased toward his heels, and he is maintaining a lumbar, you know, the neutral. the neutral spine throughout the squat. If if we have like kind of the the the combination of like the stance and the posture as correct as we can get it for that individual. And then obviously in that bottom position trying to find the also adjusting whether it's the the stance or the foot position or whatever in order to allow that person to squat as low as we can safely get them doing it, ⁓ that's that person's squat stance. And it's not it bec you know At the very beginning of class, it's like we're gonna do some air squats and it's all the same. It's like, okay, guys, remember, like we're gonna let's set up weight, you know, shoulder width apart just about, weight in the heels. I'm gonna turn those toes out just a little bit. And right there, people are are already gonna put their feet in the place that they would put them. And then it becomes my pizza my kind of goal, like, I I know what your squat stance can look like on a good day. That's not it. Make the adjustment. And I am now like l going into like my bank of like what is this, what is what do I know that this person is capable of on the best day that they're in here? Because I've seen them squat for every day for the last set or every week for the last seven weeks, or you know, realistically even longer term than that. and like how do we move how do I move the needle for that in very individual person, knowing that like, you know, where where one person at is at is maybe not where the other. So there are still obviously like those ⁓ know arguably like the safety components to like that are essentially common to all, but then it becomes more of like I I'll still talk to people about like, hey, if you're like, you know, again, maybe pull two people next to each other, like, look at these two freaks. Like they're the same height, but why is why is their hips so much higher than the other person's hips? And you actually teach people that and then you can like get them the maybe they start thinking about that and making adjustments on their own. But @paige_semenza: Mm-hmm. Hunter: I I think to answer the question, it's like i i every every time I coach the squat, it's not like I have just a ⁓ dozen who I have no idea who they are or they've never seen them squat before, right? It's like, you know, Drew, maybe this honestly, this would be even a point to like the the way that CrossFit teaches, 'cause it's like when you see videos of c in seminar staff teaching at the L one, for example, it's like, yeah, they're teaching they're teaching @paige_semenza: Right. Hunter: 20 people who they have no fucking idea who they are, how they move, what they're capable of, or whatever. And it's like, so so we have a very rigid set of like points of performance that we're after at the affiliate level. It's like I like I might coach one new person a week and I can work with them individually. Everybody else f has, you know, squats how they're gonna squat. And my goal is to gradually move them closer to the ideal version of that squat, recognizing that like @misfitcoach: Yeah, right. Yeah. Hunter: Everybody's version of that's gonna be a little bit different. I don't know if that answers the question. Yeah. @paige_semenza: Yeah. it. ⁓ it does. @misfitcoach: And like making a on a lifting day, making your way, you know, in between the rig or around the rig and trying to get that touch point with each athlete, like you can really make a difference ⁓ ⁓ often it's like I you I'm at 180 beats per minute. Like if this guy would shut the fuck up about learning how to sprawl during my burpee, that would be amazing. But like Hunter: ⁓ huh. @misfitcoach: In the setting where it's like it's not like an interval, but it kind of is like you get to go, you get to watch that set and be like, I know you love to catch the bounce, but your heel's picking up every time. And the second you're done with that bounce, you're slow way down because you don't want your posterior chains trying to like find it. Let's slow down a little bit, keep the heel down, and then you'll feel like you can really like drive back up. Or you have the really strong person that doesn't brace and they can't figure out why. Hunter: Yeah. @misfitcoach: They're so strong and then they add 20 pounds and they can't lift it anymore. Like I think you can really, really help people move the needle in a personalized way once they're in the rig and they've got some weight on there. Like if you get that, if you it's it's not easy in a huge class, but if you can get that one touch point, like that really good thing, and then you know, across the room, okay, I saw that, that looked way better, nice job, like that kind of thing. You can really I think combine the like theory of that circle session. Hunter: Yeah, you @paige_semenza: Mm-hmm. @misfitcoach: to like this is how you move once there's Hunter: Yeah, and like to a maybe Paige also to add to that, it's like I'm not gonna because because the athletes that I'm coaching at with my affiliate are people that I've seen before, I'm not teaching the squat like from the ground up every single time, right? As if nobody's ever squatted before. But what I will definitely do and what you know, Kyle does this well too, it's like, well let's pick a point, let's pick a point of performance of the squat. Maybe we do @paige_semenza: Right. Hunter: early on in the phase, it's like, let's dive into finding what your actual stance is. And then we can like I'm not worried as much about like the maybe bar I'm not paying attention to like the bar position. I'm not paying attention to X, Y, or Z, but I am paying attention to your feet. And then maybe in that warm-up, in that breakout session, we just spend a little bit more time talking about like, you know, okay, now pigeon toe yourself. Now duckfoot yourself. Can you guys feel the difference of what those two extremes do and like now try to find the middle ground and you know you try to take people on kind of a a narrative story like that of like, hey, this is the thing we're focusing on. Maybe the week that the weight is the heaviest, it's like we're gonna revisit the bracing thing and we're gonna talk about intra abdominal pressure and we're still going to give people like some value and some knowledge and different ways to think about it. And even, you know, in a way that lets two very different athletes like, like @paige_semenza: Yeah. Hunter: get a light bulb moment of some sort. So definitely not gonna hit on, you know, every single component, maybe a better version for the athletes that you coach on a regular basis. It's like, hey, all of you fucking suck at pushing your hips back to start. Like like let's let's drill this very small component of the squat and you could still personalize it athlete to athlete from there. @paige_semenza: Yeah. Yeah, I think you're answering my question more there of like, essentially you take them on a journey of the progression of you would teach mechanics, right? Like through the weeks, ⁓ find that of performance that you focus on. That was, ⁓ I more of what I was going for is like, how often are you reiterating that stuff? Hunter: Yeah, that Yeah. Yeah. Yeah. Maybe and maybe in week one and it's like i again, it's like week one good opportun like, hey guys, we're we've started a new seat we've started a new training year. We just spent eight weeks mastering like the deadlift. Let's go back and let's let's talk about absolute bare bones squat basics. And maybe that is the week one thing. Maybe you do teach it from the ground up because like that ⁓ have it's not like they might have heard the things that you're saying here and there, but like they listened to twelve percent of it on that day and they've like, ⁓ my God, coach, you've never told me to push my hips back to start the squat. And I'm like, I literally have told you that every single fucking day that we've squatted for eternity, but I'm so glad that that cube it slapped today. So, you know, it's like you're to think that you're gonna like some or, you know, not like not teach somebody something just by revisiting the basics is like Nah, that's probably more a function of how much people are paying attention in your class than than than anything else. But yeah, I think like a th focusing on a component would be a great way to like dive into that thing for that day. And then obviously you're not gonna neglect the rest of the squat, but then it's like now you've got some weight on the bar, like Drew said, now we're work now I'm working with Paige instead of twenty people in which Paige is in the group of. @paige_semenza: Yeah. Right. group. Right. Yep. @misfitcoach: You know, we I'm doing the notes for these podcasts and I'm like, ⁓ do we have enough to fill the space? And then we just bring up back squat. We just bring up the back squat. Yes. All right, we're gonna move on. But if you just want us to talk more about back squat, just wait for the next podcast and we'll do it again. right, so the weeks where ⁓ so to reiterate, we have every other week is following the squat cycle that we've been referencing. Hunter: I was about to say, never start doing the back squat. @paige_semenza: You @misfitcoach: And then the weeks in between there, we're gonna have back squat and workout. bringing those elements together does a really good job ⁓ ⁓ only getting somebody better at back squat, ⁓ ⁓ ultimate goal of when a heavy squat or when a bunch of squats or just interference from another movement makes squats harder when all those things happen within couplets, triplets, chippers, short, medium, and long, ⁓ we go execute as athletes ⁓ and our fitness. On the weeks where it is in workout, will be doing overhead pressing as kind of a ⁓ standalone So this be, ⁓ you know, dumbbell, push press, strict press, all that good stuff. ⁓ And that be on the same day as an actual conditioning piece as well. The only real ⁓ note that I there ⁓ is I really deadlift back squat. Because there is an overloading of the nervous system that can happen. Whenever we get a touch point with something heavier, we are getting more of a neurological adaptation. We're getting better at being able to handle moving heavier weights. And the same goes for the bench press and the overhead press. Okay. And I'm really gonna be able to load up, yes, muscles, tissues, all that good stuff, but also my nervous system, teach my body how to move weight with the upper body. ⁓ so if we want to choose an order of operations here, that's one of the reasons why we do that. ⁓ and it just works. We are moving on to gymnastics bias now, and we are going right back to the old strict pulling. and I to spend, ⁓ we have time to spend another 30 minutes. ⁓ We we could, ⁓ I definitely talk about strict pull-ups, yeah. Hunter: Forty seven minutes on the strict. Got it, okay. Yeah. Two yeah, to be clear, I could. Don't tempt me. @paige_semenza: you @misfitcoach: Yeah. I just wanted to talk about, ask you guys about ⁓ the timeline to make meaningful changes ⁓ upper body strength, to endurance, to the positions that you can get into. Again, as as an athlete, especially an athlete that can't do a bunch of strict pull-ups, you maybe we talk to them a little bit, but like ⁓ getting we talk to the coaches that have to coach them, ⁓ getting a point where you can rep out strict pull-ups is ⁓ A serious, you know, kind of strength and conditioning rite of passage. Because again, we need the upper body strength. you know, I know for me personally I have the upper body strength to do a bunch of them and then they're gone. ⁓ my you know, eccentric strength and my isometric strength aren't as strong. and what's really cool about just strict pull-ups in general. when I'm I'm doing working wonders for my shoulders, my joints, my shoulder mobility. If I were to free fall from the top of a pull-up, it'd be real hard to pull myself back up. So I get the isometric strength. I have to have some modicum of eccentric strength to be able to continue to rep them out because I have to, you know, sort of load the tissues. You don't get that like rebound contractile potential in the same way. If you increase speed on the way down, it's kind of like a Hunter: Yeah. @misfitcoach: Like a gray area there. So how are you at affiliate level? Because I can talk about it, you know, sort of theoretically in my own personal journey with it, but how are you ⁓ delivering to okay, Hunter, you know, you can do your fucking six by ten, ⁓ like, then there's the person that's like over here with the band and you know, just still working on hanging from the pull-up bar and doing all that? How do you pitch this to the the whole spectrum? Hunter: Yeah. ⁓ I mean are we are we including the strength to body weight conversation here in the in the conversation? ⁓ or is this more of like ⁓ hey, I just need to develop some strict pulling strength. How how do I go about it? And @misfitcoach: I mean yeah, it's it's just such a it's I think there's two I think there's two separate things, right? There's class. There's actual class. There's the, you know, we've stepped onto the mat, so we've got our 60 minutes with our group. And then we've got our people that are like, hey Hunter, you got a minute. ⁓ frustrated. And it's like, hey, let's let's, you know, start taking pictures of your food or logging it, you know, that sort of thing. So they're ⁓ two separate conversations sort of. Hunter: Sure. Yep. Right. Yeah. ⁓ yeah, I mean I I think of that's a that's a good question. I think of the strict pulling stuff as like what the maximum range of motion I can get an athlete to be pulling through, whether that is like a vertical pull with a band assist of some sort, or ⁓ for a less conditioned athlete it might be an inverted row, it might be a ring row of of s or some something like that. ⁓ the other thing, something that we've been doing a little bit more courtesy of ⁓ I would say Jack, one of our he's our kind of resident gymnastics expert, ⁓ but has kind of introduced a strict pull-up, like so think a scaled strict pull-up as ba basically being like a instead of using a band, for example, your toes are on the ground. ⁓ and basically the athlete can use as much of their lower half to assist with the pull-up as possible. ⁓ I I was definitely a little bit skeptical, probably more so 'cause I didn't know how to like the it's a little bit weird how he actually it's almost he almost puts like it's almost like your shoelaces are on the ground. so I'm like hanging with my arms straight. @misfitcoach: It's like if if you did the thing where you grabbed the person's foot, right? Like they're yeah, yeah, yeah. Hunter: Exactly. Yeah. It's exactly the same thing. but the the nice thing about it is like I think everybody understands the the the concept that the band provides a shitload of assistance at the bottom, arguably where people need the most help. and then like almost no assistance at the very top, which is like for a lot of people, that last little bit is like really difficult for some, especially if your shoulder mobility is not great. I like negatives. ⁓ I I think I I wanna do a l I wanna get a little bit more of those mixed in here. Honestly, part of it is a little bit of lack of knowledge on my part of how many negatives are gonna fuck someone up. ⁓ because it's not many. It doesn't it doesn't take i anybody who's never done like Romanian deadlifts before. @paige_semenza: Yeah. @misfitcoach: Would you do negatives in isolation or would you have tempo down and then pull back up? Hunter: I I I I would I would do both. I wouldn't I would definitely wouldn't have a problem with both. Maybe not on the same session and depending on who the athlete is. ⁓ I can think as actually here's a this might actually be a great example. I can think of one we have I have one athlete at the affiliate extremely strong. very strong. We're talking like a th you know, three hundred pound back squat female strong. gymna g body weight gymnastics not the strongest. @misfitcoach: Sure. Right. Hunter: Has the my my assessment is that this person has a hundred and fourteen percent type two muscle fibers. So is able to contract muscles really effectively and really quickly. Yes, ⁓ not do well with if I tell them to do like we're warming up and it's like, Hey, do a ring row, I want you to pull fast, I want you to slowly lower yourself under control. That person really struggles with the eccentric lowering portion. @paige_semenza: you Hunter: And I think it's probably because that because of how disproportionately strong like contractile potential that person has, it's like, ⁓ the easiest thing for me to do is free fall in my front squat, catch the bounce, and then stand up. In a pull up, I can pull myself over the bar, but I need to just like let gravity drop me to the bottom. If I if I lower myself under control, the amount of energy that that expends is like is just Is detrimental to that type of athlete. So for that person who it who actually has pretty good strength, it might be like, hey, we need to do negatives isolate. I don't care as much about the pull-up because I know you can do that. Negatives for you are gonna one develop some strength and stability in the forearm, the elbow, the shoulder, the lat a little bit, but also we we like it is very clear that you are not strong in this thing. We should do this thing, right? It's like @misfitcoach: Yeah. Yeah. Hunter: Hey, I'm not good at running. It's like, okay, hear me out. You're gonna run. so in that instance, right, that person might be really well suited to just do negatives in isolation to build some strength there. But for the other, you know, eighty percent of people, it's like variants. ⁓ to me, the negative is just a it's just a s it's just a pull up, it's just a variant on the pull up that's going to develop strength. @misfitcoach: Yeah. Hunter: So I that's that's how I see it. I see the like the for for someone who doesn't have it, it's almost always gonna be a control yourself down. If it if it's someone who's just they're doing the bounce with the band, it's like, I'm sorry, like that it's just not gonna move the needle in the same way that like you don't have the pull up. Well, we need to get strong in the eccentric and the concentric both both are gonna move the needle for that person. @misfitcoach: Yeah. Right. 100% of my lifting right now is is ⁓ like really slow tempo down, no stretch reflex, and it is humbling. So I can probably do I don't know, maybe 15 strict pull-ups somewhere in that range. That's probably around where my max set is. I still can't do five by six pull-up with three minutes rest ⁓ I do a really slow tempo ⁓ and get to that true bottom ⁓ position. @paige_semenza: Yeah. Hunter: Yeah. It's hard. Yeah. @misfitcoach: It is just crazy where it goes. But then when I rare when I do get the opportunity to sort of see how it's playing out when I'm allowed to have speed, it is a massive difference. Like a really huge difference. So it's definitely, definitely something for for people to think about. Hunter: For sure. When I first exposure to ⁓ like kind of the tempo style pull up was actually in the Marine Corps. We did a day one day we were this was at this was in training. but it's fairly common f to have British Royal Marines ⁓ physical training instructors or PTIs at like a boot camp or a training environment. And these guys are like the it's like the guy that you imagine it being like he could run fourteen miles like without stopping and then do Murph. like backwards four times. It's like probably not the strongest guy, but like extraordinarily fit. The British Royal Marines PT t physical training test, at least it used to, but it was it was strict pull-ups, but it was on a beep. So they they did the beep test for their like aerobic functioning, and then it was a pull up on a beep. So it was like you you had to wait until the next beep to do your pull up and it was up, pause at the top. @misfitcoach: Yeah. Yeah. @paige_semenza: Poof. Hunter: Down, up, like on a cadence, and it was like, Holy fuck, why is this so much harder? Had no idea what a stretch reflex was, but it was like, Wow, why the fuck are these so much harder? @misfitcoach: Ooh Whenever I watch the Buds videos, that's what I think of. I'm like, I could do that many push-ups, but not with these slow slow ass people. Like they make ⁓ wait, you know, they're it's all on the call. I'm like, ⁓ my goodness, dude. That plank? I'd be cooked. The only guy that can do a hundred push-ups and no planks. Hunter: Yeah. Yeah, you gotta yeah, hang out at the top. No man, I'm I'm losing pull ups. I'm losing push ups here by doing no push ups. @paige_semenza: Right. @misfitcoach: ⁓ anything anything we want to add to the gymnastics stuff before we move on? Hunter: No, I mean I think that like the gymnastics thing. I I think if you've listened to this entire thing, it's much more beneficial to think of the programming as like we have add we have biased slightly a but a bit more pushing and pulling and have tried to mix it up in both horizontal planes and vertical planes. We didn't do as many pull ups last phase because I didn't want to we didn't want to double people up on High volume pulling deadlifts and then also pulling gymnastics. Now that we're doing more of a a ⁓ push in a squat, it's like, okay, we can balance that back out and bias the pulling a little bit more. So a little bit less structure as far as like, yes, every Wednesday you will do strict pull ups. It's like, no, no, no. Over the course of the week, you're gonna get some pulling and you're gonna get some pushing. Keep that in mind with kind of like the focal points of the phase. @paige_semenza: Can I just get you to like clarify too, because like talking about variance, which like ⁓ very much agree with. feel like exposure to variance with the ISO holds the negatives, the band all like contribute. But so like in programming here, like for the affiliate, you know, you're adding band for assistance in the sets. For example, in week two, with the six rounds of eight, like, would you recommend to coaches to add that variance in like, even from the get, like if you know that kind of like your example was this person can pull themselves up, but they have to, you know, free fall down, would you recommend if the coach is like, you know, familiar with these athletes already to add that variance right away? Yeah. Hunter: Sure. For sure. Yeah, a hundred percent. I think it would the c the maybe the question would be like, why wouldn't you like do that? ⁓ and like assuming that you have a potentially better solution for a single athlete, it's like, you know, at the affiliate level, it's like we're hopeful that that person makes it in every time that we do strict polling work, but is that realistic? Maybe, maybe not. and from a you know, just a variance and intensity perspective, like @paige_semenza: Okay, yeah. Hunter: If I tell somebody to do slow and under control on the way down, is that gonna is that gonna result in a poor stimulus for them or a like probably not, right? So I I would you I I think when you start to make those tweaks like that, and maybe maybe this is just for like that negative thing as well, it's like you do have to be mindful. Like you've done you've done negatives or like anybody the the easy example is like Romanian deadlifts or lunges, right? It's like, ⁓ I haven't done RDLs or lunges in a month, I better do 50 of them. It's like, congratulations. Like you can't you can't you can't walk for the next week. ⁓ and the eccentrics have that have that potential. it's why, you know, CrossFit's always like, don't do a slow negative when you're doing filthy fifty of the, you know, the negatives on the pull-up. So ⁓ being mindful of like how many. So I I would in the first week, the six sets of eight, I probably would not @paige_semenza: Right. Right. @misfitcoach: Yeah. Hunter: Tell an athlete to do forty eight negatives, right? It's like maybe the first three sets or something like that, or the last three sets have a slow controlled tempo. but again, probably like athlete dependent too. If it's someone who's got some fitness and it's like, Hey, just so you you're gonna be really fucking sore tomorrow and they're like, Got it, we'll we'll do. ⁓ @paige_semenza: Right. Yeah. @misfitcoach: One of the big things with Eccentrics too, in terms of making them safe, is if you are having to really intensely and like put the brakes on, ⁓ typically when you're gonna see a bunch of tissue damage. If you ⁓ a way ⁓ get yourself up to chin over bar ⁓ having to like go ⁓ really like grab on. So if you were to like ⁓ have a a box off to the side and be up there, get yourself into a good position and then lower. Hunter: Yeah. @misfitcoach: You have much less of a risk. One of the issues with the jumping pull-up is there's so much velocity on the way down that people catch themselves in that position. So if you can do the negative where you're starting from a position where you feel strong and you're not like again just grabbing and going as intense as you can, then you can get away with doing more of those. The more you can control it, the easier it's gonna be basically. @paige_semenza: Yeah. Hunter: Yeah. Yep. Yeah. That's what that's a really good point. Yeah. Even just standing with like at a height where ⁓ my chin's over the bar, but I'm literally standing on top of a box or standing on the ground. And then it's like, well, hey, just stand on one leg and lower yourself under control. For and for someone who's never done eccentrics or negatives, like there's almost no version of that in which they're not going to be a little bit sore and kind of get that stimulus, even with @paige_semenza: Yeah. @misfitcoach: Right, exactly. Yeah. Yeah. Right. Yep. Yeah. Hunter: some assistance on the negative. That yeah, that's a really good point for like a deconditioned athlete who can't like if they can't actually con they need to be able to actually control themselves through the entire range of motion. And Drew, if you're like if it's like like yeah, yeah, you get you you you you you're able to hold yourself in the mechanically strongest position that you can. Like no shit, that's gonna be fine. But right, if it's a if it's a free fall to that position, like ⁓ I don't I don't like that. @paige_semenza: Right. Yeah. @misfitcoach: ⁓ huh. Yeah. Yeah. Yeah. So at the risk of making this podcast too long, quick quick side note here. So the next podcast that we do for the affiliate is gonna have a lot of caution ⁓ warning and putting ⁓ the you know the ball back to the person coaching the class ⁓ we are going to be providing some plan stuff and some leveling stuff. And ⁓ Hunter: Yeah, that's a good point. @misfitcoach: What we don't want is for Misfit affiliate programming to become a piece of paper that you slide under a door to a member and say, Good luck out there. So when Hunter when Paige is asking these thoughtful questions and Hunter's like, you better be thinking of this nuance, that is what we want Misfit affiliate programming to be once it's in your gym. We want to give you really thoughtful programming, we want to give you content to look at, but we want your expertise. and what you know about your members and what you know about coaching class and that nuance of okay maybe this athlete does have a little bit more of an upright squat because I know that they're trying to you know qualify for online semifinals and then you know we go off to the side and it's like sort of maybe same sort of concept but this person can you know rip out those strict pull-ups but then the side the you know they go for set two and it's not there. Okay. talking about dead hangs, we talking about flex hangs, are we giving them a little work off to the side or changing what they're doing in class? know you don't have enough kettlebells, you know which person, you know, you grab the 70, congratulations, you're today's winner. You know, you gotta grab the 55s on the you know classic 50 slash 35 ⁓ days. So we to provide enough information to make you guys dangerous, but we need you to be actually be dangerous when you're out there on the floor. So Hunter: Yeah. @misfitcoach: Just a just a little bit of a side tangent there. All right. conditioning bias ⁓ is ⁓ triplets, ⁓ medium, ⁓ variants. We're gonna continue to do that over and over and over. Always important when we ⁓ spend, you 20, 30, 40 minutes on an individual movement to remind you guys that it's one day a week or even less. it's important to teach. You know, long levers to to help your athletes get stronger and fitter and all that stuff. then the other bias is we're continuing a bit of a running bias here. And we don't want to spend too much time on it, but I I told you guys before the podcast a little bit of an epiphany, ⁓ not epiphany, but just one of those moments where ⁓ you're was watching a running event at at NorCal, the the semifinal, ⁓ and athletes ⁓ that up their pace and were in the lead the whole time. had that kind of beautiful knee up, heel to butt, they had that little bit of a forward lean and it just looked like their leg was kind of moving in that circular motion up and down. And then the athletes who were dragging ass, especially towards the back half, looked like their legs were completely behind them the entire time and their knee never really made it past the frontal plane. So like this, is it realistic to really move the needle with running form? at the affiliate level. I mean like we do have a lot of days where it's you know maybe a shorter even medium duration Metcon and there's no lift on that day. So like there's there's time to work on stuff but there's also so many other things to work on. Like how are we thinking about that? Hunter: Yeah. I think ⁓ it the question of is it realistic? Like certainly we could certainly improve the whole class's fundamentals on running if you are spending a shitload of time in the class doing it. I like as somebody who didn't coach it, like I had to kind of learn how to coach running the last couple of years when we when we did it. And it's like it takes it's it's tough. It takes a it takes a it takes an i it takes an eye, right? It's like there's an element of like you @misfitcoach: Yeah. Yeah. Hunter: A coach literally has to be in the correct position to see somebody running, right? If you've got an entire class just running meters back and forth, like you have to like see them from profile in order to kind of get an idea of what's going on and well, because they're running, it's like that can be difficult to cue on the fly or correct. And then it becomes like, well, just just how far down the rabbit hole are you gonna go of like perfect running mechanics versus like, you know, perfect squat mechanics. I like the answer is we definitely teach it and it depending on the day if there's a if there's a workout where it makes sense to start the day by like, okay guys, we are doing running drills, right? It's like it's high knees, it's butt kicks, it's lateral shuttles to loosen up the legs, and then it's like, you know, a series of pose running drills from like d we use the same link that's in like the CrossFit journal, the L three study guide sort of thing. So a pose running type progression. @misfitcoach: Yeah. Hunter: It like I'd be lying if I said that that was, you know, emphasized anywhere nearly as much as good squat mechanics or good deadlift mechanics. ⁓ I think it's a I think it's a better conversation for the individual athlete who constantly complains about, hey, my back hurts when I run. It's like stop that. Like, get the fuck out of here with that. ⁓ like I I have shin splints. those sorts of things. And then you could start to dig in, is that a @misfitcoach: Sure. Yep. Mm-hmm. Hunter: Is it a warm-up thing? Is it a cooldown thing? Is it just like, hey, we've got your the your Achilles tendon and your calf are glued together with fucking epoxy? Like we gotta figure this out. Is it a is it an actual running technique thing? Do you do you run like you're know, ⁓ your example, I was trying to think of a good animal, but it's like, do you s do you sound like a fucking gorilla just like running behind somebody? Okay, we can we can improve this just so you know that there is There is a right and a what wrong way to run. You're very bad at it. Let's try to improve it. Right. And you can make the move the needle for someone individually in a group class setting. That I I'd say that that it's just tough. It's harder. It's it can certainly be done. And I no doubt there are coaches out there who do it well, but ⁓ it's it yeah, it's almost always a secondary focal point to something else that's happening in the workout. So @misfitcoach: Yeah. Sure. Yeah. And if you get into running, you know, if you're an affiliate athlete listening to this or or a coach that gets into running, the thing that's that's gonna be the most eye-opening for this conversation is gonna be cadence. So like you can go look online right now and find out you know, what an appropriate cadence is for zone two versus, ⁓ know, ⁓ repeats versus four hundred meter repeats, that sort of thing, and it's gonna increase obviously, you know, sort of as you go up. @paige_semenza: Yeah. @misfitcoach: But you learn, you learn, you you kind of figure it out as you go, ⁓ know, thinking about picking your feet up a little bit more versus trying to be powerful when you're trying to go long and slow, ⁓ sort of thing. So that is one way ⁓ to sort of audit where you're at and your ability to express teach it, all that stuff. that was that for me kind of when I really started to understand it is when I was looking at my cadence. Hunter: Yeah. Yeah. Yeah. I think you could also as an affiliate, if you wanted to make that part of the culture, right? It's like any time that we're you know, any time that there's a running workout, it's like or work a workout with a you know, a reasonable amount of running. It's like that that can be part of the like the very first thing you do, the general warm up, hey, let's revisit some of the pose positions, the the ankle to the knee sort of thing. And it's like, hey guys Every time we do this, it's a four it's a 400 or a 500 or an 800 meter run. It is completely inconsequential how long this takes you. I just want you to try to focus on these running mechanics in the warm-up where it doesn't matter when we get into the workout, do whatever the fuck you want. But like I think if you build that and you almost give people the excuse of like, do it the way I want now and then do do the way that you definitely is definitely correct later on. And all of a sudden people are like, ⁓ like @misfitcoach: Sure. Yeah. Hunter: This is starting to feel easier in the warm up. Like I I'm start it's starting to click a little bit and then maybe a couple of people apply it into their workouts and you can move the needle for athletes that way. @misfitcoach: Yeah. Yeah. Yeah, and the the the pose running rabbit hole's fun because it's in my mind it's like it's cueing like cult propaganda, but it works, ⁓ know what I mean? Like he's always like, ⁓ yeah, well if you lean forward you can't tell you're on a hill and it's like kiss my ass, bro. ⁓ is not true. That's not even slightly true. ⁓ I don't think I I've I've done pose running up a hill and it feels like a hill, right? Like that sort of thing, but ⁓ that's Hunter: Yeah. Ha ha ha. Ha ha. @misfitcoach: That that is one way to teach. That is one way to really like this, you know, the the lean forward and the picking your knees up and keeping your feet underneath you, like that is correct. That is if you watch people that are good at running, they almost all do that. and it sort of just you know turns into a bigger version of the same thing if you're sprinting. but I always ⁓ like like that ⁓ side things. I I like teaching in that way, but I always found ⁓ some the like some of his videos to just be like, ⁓ my god, this is Hunter: Yeah. I love doing those drills and then telling people like go run the two hundred. It looks like everybody's a fucking three year old deer like dancing through dandelions. Like God. This this running progression was for me, not for you idiots. Like keep running while I laugh at you. Like @misfitcoach: Yeah, yeah. They stay upright and they just do high knees. It's like that. Yeah. Yeah. god. Very true. Alright, I'm gonna be quick with the competitor extra stuff. So if if you're listening to this podcast trying to figure out whether you want to follow the program, one of the extras ⁓ that that we provide ⁓ a daily competitor extra. @paige_semenza: you @misfitcoach: here are some of kind of the thoughts and progressions that we're making our way through. So I say it will more efficacious and friendly, ⁓ kind of a we typically make ⁓ at MISP Athletics, the way that we do certain things. So getting people better at rowing, if you want to be a competitor in the CrossFit space, I just ⁓ I think you that's one of the longer longest levers that we can pull. So we've got a lot of zone two rowing that active rest day. And then we did a lot of aerobic work over the last few months. We are transitioning into our first trip ⁓ through anaerobic bias. So get go a little bit harder, ⁓ shorter durations, little bit more rest. We will sort make our way back through that progression once more before it shows up a little bit more in workout. Technique work is is still very prominent in the Olympic lifts. ⁓ we wanna we want to get that really dialed in before we are going super heavy with the Olympic weightlifting progressions. ⁓ and we offset that ⁓ with some heavy power clean and power snatch to make sure that we're still having velocity in the pull and moving heavy weights. longer, slower gymnastics progressions. right now we're kind of locked in ⁓ on you know main grouping of ⁓ pulling so that could be ⁓ pull-ups. Chest to bar pull-ups, bar muscle-ups, toe-to-bar, that sort of thing. push-up variations, rope climbs and wall walks. ⁓ get more into the ring muscle and handstand walking type stuff a little bit along. And then the other that we're doing, ⁓ a lot of it the weightlifting itself, deadlift, back squat, that sort of thing. and accessories are gonna be more strength endurance. knocking out a few more reps is more sports specific and ⁓ of trends us towards going a little bit heavier later on in the year. So those are the those are the focus points of the ⁓ competitor ⁓ kind year-long priorities there. If you have any feedback, you know, the the people listening to this, if you have any feedback on how it's being received, I think that would be, you know, sort of important to put out there. We don't at the affiliate setting want to deliver a product that's so ⁓ like ugh what the fuck is this that they don't want to do it because it's not efficacious if they're not doing it. so if you guys have any feedback there definitely let me know but ⁓ that what we are locking in on for the competitor extra. Before we yap, at the here anything we want to add about the compound part two. @paige_semenza: No, mean, you could kind of circle it back to the beginning of like, you know, why do we do it this way? Why is this the flow of the season? Like, you know, starting with these base movements, it's like added like it's evolved, right? The way that you've gone about your backswap program within the affiliate, it's evolved. like backswap is still like foundational, like why fix something that's not broken? You know, so like I just for people that, you know, maybe feel like it's redundant or repetitive. It's like there is a intention to everything that's programmed. And it's evolved and it's still going to continue to evolve. So ⁓ don't know. It's just ⁓ final take on it. @misfitcoach: Great. Hunter: Yeah, I think your job as the affiliate coach is to get people coming in consistently enough to do the program and don't fucking worry about the program. Just do it. we have the benefit of having been around for long enough that hopefully the you know, the workouts are we we don't we don't miss the mark ⁓ often, definitely do sometimes, but like at that point it's like, hey, the the s the words are in the in the spreadsheet, the words are on the paper. @misfitcoach: Yeah. Hunter: Now it now it comes down to the coach executing on the floor and the athlete coming into the gym consistently enough to for the program to work. @misfitcoach: True. Alright, here we go. Coaches are people too. checking in on what people got going on here. Who wants to go first? Hunter, Paige. Okay. we got a battle. Hunter: I'll go. go page. Do it, @paige_semenza: I'll take it. ⁓ Let's see. I went to the American Dream all this weekend. I actually had a few people come visit from home from back in So to ⁓ two ⁓ women that go vertex, texted me earlier this week. They're like, hey, we've had a few drinks and we want to take a road trip this week later in the week and we want to come visit you. So they came on Friday. ⁓ Hunter: Had a few drinks, so we're getting on the road right now. Where should we go? ⁓ @misfitcoach: Yeah. @paige_semenza: Yeah, right. like, we have our best ideas when we have at least a drink in ⁓ So they came later in the week. ⁓ came on Friday. They came and worked out at our gym for the first time. We went and grabbed brunch. We went and at a brewery and just talked for a while. So ⁓ it was fun. And then another friend from ⁓ back home on Sunday and visited with her kids. We got Letty's burr- birthday party coming up. So we got a lot of things happening here in the summertime and ⁓ ⁓ it. So that's @misfitcoach: Did you, Paige, did you see the we won't cover it in this in this podcast, we'll do it next week, but ⁓ got the apprenticeship ⁓ videos kind of rolling in. And it was funny because one of the questions from one of the people was essentially, Paige, ⁓ media media makes it seem like you're a well-adjusted human with like friends and you do things outside of CrossFit. How are you as successful as you are while you're doing that? And that's that's what like popped into my head ⁓ like @paige_semenza: Yeah. @misfitcoach: We've we've said it before, but like the thing of if you wanna be part of the community and you want their support, you actually have to be part of the community and like, ⁓ know, help the people and show up to their things as much as, you know, they show up to yours and vice versa. So I gotta I gotta chuckle out of that when you asked that question and then it made me think of it when you ⁓ @paige_semenza: 100%. Me too. I definitely have a much more elaborate answer to that too, because it wasn't always like that. But always being part of the community is something that I have valued. And to know that people just randomly want to reach out from back home and want to come visit here, ⁓ shows impact as well. ⁓ that makes my heart full, fills my cup, for sure. @misfitcoach: Very cool. Hunter: Handicap's going up, fitness is going down. That's what we got going on up to over here. @misfitcoach: Wait, ha handicapped going up as in in the correct direction? Hunter: in the incorrect direction. Yep. Ha and fitness going down also correct. Yes. Yeah. Yeah. Surprisingly enough, both things are are going in the wrong direction. Yeah. I yeah, that that might might have something to do with it. yeah, golf season is in full swing. ⁓ we are we're we're just we're just grinding a little bit. Definitely @misfitcoach: ⁓ in the incorrect direction. You are less fit and worse at golf. got it, okay. You sound like a small business owner. Hunter: Definitely fewer reps than in previous years, so I'll blame it on that. ⁓ but I think what's that? @misfitcoach: Hmm. Yeah. @paige_semenza: Do you go with Kyle at all? Does Kyle go with you at all? Hunter: ⁓ we don't play together that often. He he gets his golf in a whole shitload, but ⁓ for the most part, like when if Kyle's golfing, it's because Hunter's at the gym and if Hunter's at the gym it's Kyle's gol you know, vice versa a little bit. So and we hang out more than enough here, so but we get we get out together every once in a while. We had the gym we had the gym scramble yesterday, which was a a good time, good turnout. ⁓ @misfitcoach: Yeah, yeah. Nice. Yep. @paige_semenza: What's that? ⁓ wait, it? ⁓ OK, got you. Hunter: ⁓ it's just a nine hole ⁓ like a golf scramble. We basically yeah, we basically just go over to the the golf course that I have a membership at. ⁓ they like we we had forty people show up and we played the the gym. Yeah. Yeah, it was a good turnout. ⁓ forty forty people just played nine holes. I got some looking trophies for long drive and closest to the pin, so it was a good time. But yeah, the fitness the fitness going down. There's there's @paige_semenza: That's awesome. Wow, that's awesome. @misfitcoach: ⁓ damn. @paige_semenza: love it. @misfitcoach: Thanks. Hunter: plenty to it, but I think don't know, I'm getting older and cro like it I actually thought about this. I was like live chat. I was like, you know what? CrossFit's kind of hard again. And it was it's not that it was ever easy, but it's like it's like the it's the it's it's fran. It's like we did a workout the other week that had thrusters in it. It was the thruster burpee box jump over workout. And it made me like just one of those workouts that makes you question your fitness. And I was like @misfitcoach: He @paige_semenza: I feel that. Hunter: Am I could I do Fran Unbroken anymore? Have I like because the last time I did Fran, it was e it wasn't it wasn't easy, but it was like I finished it. It was in like 218. I sat on my barbell, I was like, I'm done. Like I think if I did Fran today, it would feel like the like fourth time you did Fran, not like the 18th time, you know? So it's like I have like my fitness has ⁓ ⁓ a little bit. @paige_semenza: the @misfitcoach: Mm. Yeah. Hunter: And now everything in class is like if you're gonna if you wanna win or get to the top of the leaderboard, like you're not gonna like what you have to do to do it and y you're still there's still probably gonna be like two or three people who beat you. So I'm pouting a little bit, but @paige_semenza: Mm-hmm. @misfitcoach: As you get older, that Goldilocks zone is like there's it's so easy to do too much, it's kind of easy to do too little. Like you really gotta find that like band ⁓ the middle there. But I will say, asterisk to that is mixing up with the the plebes. ⁓ Like always say this, I always joke about this. Like, I I hang out with way too many people. @paige_semenza: Mm-hmm. Hunter: Yeah. @misfitcoach: Who could give me body dysmorphia? But then go on like a vacation with the normies ⁓ you're like, ⁓ check this shit out. You know what I mean? ⁓ ⁓ every one of my friends is significantly more jacked than me, not the normies, right? ⁓ just moments, there's moments ⁓ a CrossFitter ⁓ you get to ⁓ Hunter: Yeah. Okay. Got it. Yeah. @paige_semenza: You Hunter: So I need to go like take an orange theory class is what you're saying. Like yeah. @paige_semenza: Not the NARBS. Hunter: Mm-hmm. @misfitcoach: express that or show it a little bit, you know what I mean? Or you just get the random person at a restaurant that's like, look at those forearms. You know what I mean? Like like just y you gotta you gotta mix it up outside of 'cause 'cause sometimes those four walls that you're in all the time, you're just looking around like, ⁓ my goodness, what's it gonna take to keep up? Like it can be a lot. Yeah. Hunter: Yeah. Yeah, look at Thank you so much. Yeah. That that is definitely the thought the thought has that thought has happened more often than not. Yeah, fucking yeah, the other day that that thruster workout is a couple of got I got fucking waxed by that thing. And Bernache, Ryan Bernache. Ryan or Ryan Berna I don't like thrusters. Ryan Bernache was just like, Yeah, like this was like two days later, he like, Yeah, I saw a hunter, you post got that score, wasn't @misfitcoach: Mm-hmm. Yep. You love thrusters. Yeah. Hunter: Wasn't like the highest on the leaderboard. He's kind of getting soft. And then the next day he came out and like beat everybody by like three minutes. And he was like, Okay, he's back. I was like, Yeah, fu like, fuck off. Like But in reality it was very much a like the Michael Jordan, just like, and I took that personally. So But yeah, CrossFit's CrossFit's still hard. It's hard. It's getting harder. @misfitcoach: Yeah. @paige_semenza: You @misfitcoach: Yeah, come on now. Yeah. Yeah. Yeah. Yeah. Gotta be ready for those moments. Yes it is. I am ⁓ I'm off to finally going to the Purple Mountain throwdown in person this this coming weekend. ⁓ driving across the state to ⁓ Hunter: Yeah, what's up? @paige_semenza: Hell yeah. Hunter: You guys programmed again, I'm assuming. @misfitcoach: So let me let me just give me one second here. I gotta I gotta tell you guys. ⁓ coming weekend. @paige_semenza: this weekend? What are qualifiers that Kyle and are @misfitcoach: Desert City. That's Yeah. ⁓ one of the reasons they like Desert City is because they're both amazing at swimming. And there's always swimming at Desert City. ⁓ man ⁓ @paige_semenza: ⁓ okay, got it. Yeah, yeah, yeah. Yeah, yeah. There's a pool, right? Yeah. Hunter: Got a website with workouts on there or do I have to fucking open Mind Poison app? @misfitcoach: So I I I well that's what I was doing right now. I was where is event? @paige_semenza: Mind poison app. @misfitcoach: I'd say this is riveting, but I'm just gonna cut all of this. @paige_semenza: Drew, I'm pretty sure you, this is what you had me at events that I had liked in the past from other competitions. ⁓ you inspired by any of those? @misfitcoach: Yeah, for like for structure, yeah, for sure. Yeah. That that's one thing where like I care but I don't. You know? I'm I care way more about like push versus pull, big athlete, little athlete, you know, we doing too much of this, we doing too much of that, all that balance. So like by the time I figure all that out, I I'm like, okay, great, are we doing, you know, two, two, three intervals or whatever. ⁓ @paige_semenza: Yeah, yeah. @misfitcoach: I so we're finally doing the sprint triathlon. So we've got 500 meter ski, 800 meter run, 2800 meter C2 bike. I heard from the testers ⁓ that bike at the end is bad. ⁓ And and that's an 800-meter run. Hunter: Yeah. Ski was it sorry, what was the what was the dis what were the distances? @misfitcoach: 500 meter ski, 800 meter run, 2800 meter C2 lake. And those proportions are based on an actual try. and basically can you can you sit down Hunter: Yeah. @paige_semenza: Is a 500 meter ski? minutes of skiing. @misfitcoach: Yes. Two minutes of skiing, four minutes of running, and then. So that's what, like if you were to do the math out on a triathlon, how long the swim takes in comparison to the run, in comparison to the bike. Yeah. Yes. Yeah. Yeah. And there's a it's a 14-minute time cap, so it's not like, you know, a crazy, a crazy long thing. But I've heard that the ability to push the bike at that point is gets real sassy. And then @paige_semenza: Oh, I see. Got it. That sounds nasty. Yeah. Hunter: P propor proportionally as long. Yeah. Not a sprint sprint. I mean that's not Yeah, that's a you get on the bike with four and a half minutes in and you're four and a half, five minutes in, and then you got two two @misfitcoach: That's fun, right? Hunter: no, that's another that's another four minute, five minutes on the bike. Yeah. Yeah. @misfitcoach: Yeah. Yeah. Now this one got I will say that one got manipulated a little bit outside of my control, but it still holds its essence. 40 wall balls, 15 power snatch at 135, 15 burpee box jumpovers, ⁓ 40 wall balls, 15 squats at 135, 15 burpee box jumpovers, 40 wall balls, 15 squat snatch at 135. @paige_semenza: doesn't end on burpees or does? ⁓ @misfitcoach: It was supposed to. I I was the testers were running into some walls with the time caps. that's definitely ⁓ @paige_semenza: toasty. ⁓ Hunter: Fuck. I feel like that finishing right on that forty wall balls would be perfect, but yeah, that sounds terrible. Power snatch, burpee box, jump over. I can I can smell you. @paige_semenza: Yeah, that too. Either one. @misfitcoach: And it originally I think it was fifties and twenties. was fifties and twenties originally. So twenty-twenty. Like fifty wall balls, twenty power snatch, twenty burpee box jumpovers. ⁓ Yeah. Yeah. So yeah, I'm going to Purple Mountain Throwdown this weekend, driving across the state to Colorado Springs. ⁓ I'm intrigued because I've never been to something that and not Hunter: Fifties and ⁓ fifties and ⁓ that would be a that's a problem, yeah. @paige_semenza: Yeah Hunter: ⁓ yeah. @misfitcoach: been running it, coaching six hundred people, like that sort of deal. Yeah. Yeah. I they Hunter: Honestly, probably gonna be pretty sick. Just walk around and no responsibility, talk to the mingle with the people. @paige_semenza: Get your, yeah. @misfitcoach: Mingle with the people, you know, do a little bit of media, that sort of thing. ⁓ but I'm just I'm I'm excited to see it. We've been programming it for years. it's a cool setting. You know, it's red red up against the mountains and ⁓ of the running is always, you know, around trails in the area and all that good stuff. So excited go there and and see that. so I'll I'll report back on how that is, but @paige_semenza: cool. @misfitcoach: I don't know how many people going to the Purple Mountain Throwdown will be one hour and 31 minutes and 37 seconds into the affiliate podcast, but if you're listening to this, I'm excited to see you and I'm excited to see the programming kick your ass. Alright, and we do it. Hunter: Noise. @paige_semenza: Did it. Hunter: Yeah. @misfitcoach: Thank you for tuning in to another episode of the Misfit Podcast. Thank you to our show sponsor, GorillaMind. 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, we get a little bit of a kickback. You support the show in Misfit Athletics. Compound part two, ⁓ June 29th, teammisfit.com. Click on sign up now. You will get a two-week free trial at StreamFit, Sugar Wad, or PushPress. ⁓ If you would prefer to communicate with me about it, set up a call, get a two-week free trial through the PDF, just email me, coach at misfitathletics.com. We'll see you guys next week.