Latest / Misfit Podcast / Open Workout 26.3: 26.2 Recap, Live reactions, warming up, strategizing, & more - E.392
Transcript
- Drew Crandall: What's up, Ms. Fitz? It's Drew. If you are listening to this or watching this, this is the post-production version of the 26.3 live show, 26.2 recap, all of that good stuff. The live version is still available on our YouTube channel. If you want to go watch the full thing, you could try to sync it up with what was going on down at Wadapalooza. your choice which one to listen to. Without further ado, the live podcast. Good morning, Misfits. You are tuning into the 26.3 live open announcement, 26.2 open recap. We'll do a little housekeeping here first while we accumulate people. I will apologize if my audio isn't as crispy as usual, but the video and the connection will be better because I have a 150-foot ethernet cable. running from my house through my backyard and out to my office. we're pushing like ⁓ we're close to a gig. So we're gonna be a lot better in that respect, but I ate up all my ports and I need something, I ⁓ need 49th dongle to be able to get my microphone. So maybe next week we'll make that happen. As always, shout out to Gorilla Mine for sponsoring this episode and every episode. fit to guerillamind.com forward slash misfit or just go to guerillamind and use the code word misfit at checkout. save money on the best supplements in the game. ⁓ company that inspired me to start a supplement company and then inspired me to come back and beg them to sponsor the podcast over the course of a few months. ⁓ support them, you support us in the show and you save a little bit of dough. So guerillamind.com forward slash misfit or use the code word misfit at checkout. We are four days away from our latest affiliate programming phase getting started. Rushmore gets started on Monday, March 16th. And you can get a two week free trial by going to teammisfit.com. Click on the sign up now button and you can get a free trial through Stream Fit, Sugar Wad, or Push Press, or you can email me directly, coachatmisfitathletics.com. I will send you the PDF version those two weeks so you can take a look at those. And if you want to hop on a call, just let me know. Same email address, we'll get on a call and talk through our affiliate program. a little teaser, if you didn't listen to the episode, the Rushmore concept is based on doing a benchmark workout once a week, every week for the seven weeks, which is ⁓ little bit of fun we'll put out there. I don't want to be too direct with the word fun once you see what the seven benchmarks are, but you guys get the idea. If you're looking for individual programs, ⁓ you get a free trial. to any of those by going to the link in bio on our Instagram and clicking on the fitter or strivy links. That is our GPP program, all of our competitor programs, all that good stuff. Free trials are available there. can also head to sharpentheaxeco.com. ⁓ are a few pieces left ⁓ the Rainer Shine collection as we get prepped ⁓ do the 2026 athlete collection jerseys, ⁓ is pretty cool. Paige, show them your shirt. Pass me a fridge cig. I love that, that's great. Just a little something to take the edge off. ⁓ right, ⁓ are gonna start with the top 10 from 26.2 on the men's side and the women's side for misfit athletes. I know that a lot of you wanna know how to get on that leaderboard, but also maybe disappear for the next week. @paige_semenza: it It's a little something to take the edge off. Drew Crandall: and don't get the instructions. So you have the instructions now for the wrap up show, which we're going to do two sets of prizes. We are going to do one based on the 10 overall in the open. And then we're going to do one based on everybody that did 26.3. So it's ⁓ going be double prizes next week. So make sure that you get to the spreadsheet that we put out, which is in the telegram. currently on an Instagram story. I'm happy to post it wherever you guys need it to be posted. I'll probably email it this week as well to get as many people involved as possible. So we will flip the order this week and we will shout out the top 10 misfit women on 26.2. Kenzie Riley squeaks out narrow victory for first place once again. Kenzie Riley, Paige Semenza, Lindsay Hoffman, Elena Pomerisi, Kelly Clark, Emma Hagstrom. Adrian Wenge's, Kaylin Ashley Drabicki, ⁓ Missy G. Shout out to Peyton Forsythe for jumping into ⁓ place there. Page, random generator. What do we got? @paige_semenza: Let's see, 16. Drew Crandall: 16. Paige, how timely is this? Before the podcast starts, Paige makes sure that her remote athlete is on the leaderboard. We manually add Katie Tabog to the leaderboard and she has won the prize. Katie, please reach out to me directly. You have my email address. You have a few different ways of getting in touch with me. What a buzzer beater that is. ⁓ None of this is staged. @paige_semenza: Yeah. Let's go. Amazing. That's so great. Drew Crandall: So you get a free Sharp in the Axe gift card. Reach out to me. I don't think anyone reached out to me last week. So there are, yeah, both people that won. I don't even remember. Pete Nas won and I don't remember who won on the women's side, but you should reach out to me directly if you wanna get it. All right, the gentlemen, top 10. @paige_semenza: Guys. Yay. Drew Crandall: Kyle Moline, Adam Salmone, Tyler Kluver, Wyatt Mel, Anthony Greco, Shane Lloyd, Hunter Stewart, John Domic, Nicholas Cole Butler, DJ, you're doing it to me again, DJ Machinsky. I'm just guessing that the Z's gotta be silent. I don't know what to do with it, DJ. You gotta tell me what to do with the Z. Or I'm have to Google it. And then there is technically, ⁓ One based on the tiebreaker, so we'll shout out Nicholas Becker as well. All right, Paige, random number generator for the gentlemen. @paige_semenza: Let me get it. Go 10. Lucky number 10. Same guy. Drew Crandall: DJ Zmichinski. please reach out to me, coach at missfitathletics.com, at missfitcoach on Instagram, at missfitcoach, yes, that is part of it. I will give you, if you tell me how to pronounce your name, I will increase the amount of the gift card. So shout out to DJ, both for being in the top 10 and for making so that I can't. @paige_semenza: Tell him how to say your name. Drew Crandall: I don't know what to do with the Z and for your gift card. Congratulations on all of those things. All right, page 26.2. What are your thoughts from the athlete perspective? @paige_semenza: you Ahem. Listen, if you're not conditioned with your pulling, you're going to pay for it in that workout. Yeah. I mean, it was a combination of like gas and muscle endurance. So, you know, obviously for some it's going to be straight muscle endurance being on the pull-up bar that much. But if you're able to move fast, then you know, you're going to feel it. but yeah, I'd say right now, like for me personally, not very conditioned, which. Drew Crandall: Yeah. @paige_semenza: I guess when I put it in perspective of like, this is me feeling deconditioned on pulling, that's not a bad thing with where I'm sitting. So, of a cool perspective to look at it from. But yeah, I mean, where did your midline go and where did your grip go? Pretty, pretty Drew Crandall: Yeah, we talked about it on the affiliate podcast. Um, but one of the, one of the fun things with classic CrossFit is you can run interference in multiple different ways. And one of the ways is putting sneaky work capacity early. So while the five to seven minutes, roughly for a lot of people, maybe five to eight minutes for a general population. @paige_semenza: Silly. Drew Crandall: that it took for you to get through into your tie break time, not, I mean, not terrible, right? Like even if you pushed it, not necessarily terrible, but then you go do the math on what the work is. And that has always been the magic. That was the magic of Fran, you know? We've got 45 reps each. It looks pretty simple on paper. And there's just an alchemy to ⁓ it's a pretty long range of motion to go with the thruster. You're moving your body. @paige_semenza: Mm-hmm. Drew Crandall: you know, a longer range of motion with the pulling, especially with kipping being involved. And what that does to you from like a metabolic standpoint is very sneaky. So you put all of that work in there and yes, there is pulling, there is the overhead with the dumbbell, there's all that, but there's also all of the work that gets jammed into that period of time before you're asked to do the 20 muscle ups. One thing... that confused me community-wide in terms of content that was put out is people who are really good at muscle ups couldn't believe why someone else was like failing their final one. A bad strategy is a bad strategy whether you are starting your on-ramp class ⁓ the CrossFit Games winner who did the CrossFit Games winner did fail a muscle ⁓ So. ⁓ It just cracks me up that there's a conversation about like, you should be better at these muscle ups. it's like, well, maybe they shouldn't have done 12 to open, right? You're pushing your capacity past a point. Your athlete IQ isn't sending you the correct signals to come down a rep or two sooner. Um, and I totally understand. Like we saw some of the best athletes in the world on the men's side and the women's side posting about how rough their muscle ups were. Um, the, @paige_semenza: Right. Mm-hmm. Drew Crandall: the risk profile is very low. Like why not go for it, right? Like you can redo if you're really that worried about it. Most of them aren't going to redo. And it's like, well, this is where I can find out. This is where I can develop my athlete IQ. So I thought that narrative was just kind of funny. It's like, well, why aren't you better at this movement? And it's like, well, you have to be better at it and you have to be smart, right? How many people on earth can do that workout unbroken? @paige_semenza: Yeah. Yeah. Drew Crandall: It's like, I don't know, five? Like, I don't know the answer to it. ⁓ But I just kind of, cracked me up to see that much content out there about like, can't believe these people are failing. And it's like, if they were failing and they were doing like sets of three, I would get it. But like, so many high level games athletes opened with large sets and didn't take into account the amount of work that they had done and then they failed. Yeah. @paige_semenza: Yeah, very few. Okay. Right. It's also like, they're there to show us what is possible, right? So it's like, they're gonna push the envelope. Like, and especially on the guy's side, like they are so competitive with each other. Like Jason Hopper is going to fight for every single rep that he could get. Like that's the competitive nature of him. Like, I don't, I didn't know that narrative was being passed around. That's kind of funny. Cause I'm like, who is this coming from? Let's go see you do muscle ups. Drew Crandall: Of course. I saw a couple videos, the one that was funny was was Hiller's video and he is actually absurdly good at pulling gymnastics. And honestly, it, well, I shouldn't say this, cause I am a fan of his, I'm a fan of, well, he calls himself HillerFit2.0. ⁓ I a fan of the ⁓ version his content. Some of his old stuff, just, don't, like it's not really my thing. @paige_semenza: Here? Yeah. Mm-hmm. Drew Crandall: ⁓ And it seems like he's progressed maybe a little bit with his content. He's definitely evolved with his content. But like if I was going to pull a technique video to use to be able to show all of the elements I tried to show with a pencil like ⁓ a pen cap last week, I would probably use his. They're, they are very technically sound. ⁓ you have to have @paige_semenza: Yeah, he's evolved. Okay. Yeah. Drew Crandall: There's probably five or 600 people on the men's and women's side that have the physical capabilities to move that way without that big heave being part of it. But yeah, that was one where it was like, well, that would be like me being like, well, why can't you do the, after the step ups, you can't do like 50 handstand pushups in a row or whatever that number was, like that kind of thing. It's not necessarily the most fair thing. @paige_semenza: Sure. Mm-hmm. Yeah. Drew Crandall: to put out there, but just a narrative that I thought was kind of funny. And I'm intrigued because to this not be leaked is very challenging with the amount of moving parts that they have. So there's rumors ⁓ on a but there's multiple rumors. ⁓ it's like, they're finally buying into that and ⁓ putting fake ones out intentionally. I don't know. Because I've heard 15.1 A and B and I've heard 20.1. @paige_semenza: that's also like... Ooh, what's 20.1? Drew Crandall: the ground overhead burpee. @paige_semenza: ⁓ nasty. Okay. I mean, people are starting to put out fake videos for Hiller. Like if you saw like, he put like blocked out his clock and stuff like that. And so they could be about time because it's like I'm sick of people knowing. Not that it really makes a difference, but Drew Crandall: Yeah, yeah, that was that was a really nice to work out. That's true. Yeah. Yeah. Yeah. It's annoying that they know. Yeah. There were, there are times when it makes a huge difference. The, the, the Chad thing at the games was the most egregious one to me. @paige_semenza: Sure. Yeah. Yeah. Drew Crandall: Literally, it gets released and you're like, okay, these are the people in that video and then being at the games and listening to the people that were in the lead, it was literally the names of the people who had practiced that style. @paige_semenza: Mm-hmm. Just, yeah. Oh, you mean like up on the box, the way they float? Got it. Okay. See, I didn't even know that. Yeah. Drew Crandall: Yep. Yep. Because everyone was like, there's got to be some kind of nuance to this. Yeah. Yep. Yep. I'm looking at the chat. People are arguing here. It will be interesting not to have rowing. @paige_semenza: Yeah, that is. Drew Crandall: if that's really the case. @paige_semenza: Definitely see it in quarter finals. Drew Crandall: is true. And don't you worry. There's plenty. Well, everybody knows already we're in week four. There's plenty of rowing and who To the to the Misfits following our quarterfinals prep right now. I told you that you would be able to tell that the open is over You will be able to tell that the open is over just look at what's programmed for Saturday @paige_semenza: Mm-hmm. Our poor semi-finals online people. Drew Crandall: Hmm @paige_semenza: Thank Drew Crandall: The other rumor deduction based on water-palooza programming setup is 22.2 deadlift burpee. That was a doozy. That was a doozy of a workout. @paige_semenza: Yeah, I've seen that. That was nasty. All quick ones though. Drew Crandall: non-pullers, non-pullers didn't like that workout. found that out pretty quickly. There's just enough hinging to make those deadlifts not want to be as hingey. And then when you start squatting the bar up from the floor, that's when you start to have some real problems with your deadlifts. ⁓ @paige_semenza: guys. Mm-hmm. Yeah. I mean, we've done so much deadlift conditioning. prior to quarterfinals prep, so. Drew Crandall: No rolling please, pukey face. When's the last time they didn't? No rowing in 21 or 22. @paige_semenza: wouldn't think two years in a row. Drew Crandall: Kyle, I would say the chipper is fairly indicative of what I'm talking about. The chipper was like, I'll read the chipper to the people. @paige_semenza: Thank Kyle, just do the volume, do the math on that chipper. Drew Crandall: Alright, what is the Chipper? The Chipper is a 2K bike, 100 wall balls, 200 foot double dumbbell overhead walking lunge, 200 double unders, 50 wall balls, 50 double dumbbell hang power cleans. @paige_semenza: Yuck. Drew Crandall: definitely the chipper. ⁓ sprinter bowl, I think bar muscle up version might've been a little bit harder, but I flipped the bar muscle ups and the ring muscle ups this week on the open workout. ⁓ @paige_semenza: It was a little more reps. Drew Crandall: Yeah, there is a little Karen in there, huh? @paige_semenza: You guys should be well informed on Wobbles at this point. Drew Crandall: Kyle, that's a gift for you on Monday though. I guess you train on Tuesdays. But, that was a little of the deficit handstand pushups. Or maybe it's a curse, because that'd too easy. Yeah, that one does look fun. Even to me. @paige_semenza: That one looks fun. Thank you. Drew Crandall: Yeah, double dumbbell, Kyle. just subtle little thing thrown in there. Well, if there's no rowing, Monday's rowing ⁓ really, really a gift. That is ⁓ a staple of competition prep. We have eight gear row, ⁓ by 90 seconds, three and a half minutes off at eight gear. ⁓ @paige_semenza: I hope like, obviously if handstand pushups is something that you really need to work on, like, you you hit that training piece, but if somebody is doing like one training session right now, I sure do hope that they do the 92nd row intervals. Yeah. even as much as I don't like it, I choose it. Like I McKenna to join me ⁓ and in it for the 40 minutes that were there. We're in it for the long haul. It's so worth it. ⁓ Drew Crandall: You choose the rope? Yeah. I always at the gym, I was a workout the middle of the day kind of person. But if it was monostructural that I didn't want to do, I always went to the 330 class. It's just different. Yeah, in that circle of rowers or bikes or whatever. And at the very least, you can commiserate. I can try to convince affiliate athletes to pace properly, which they won't, but it at least takes my mind. things while I'm going. @paige_semenza: Mm-hmm. Drew Crandall: Did you know or notice that you did the eighth gear running, rowing, or eco bike every final week of competition prep? Is that something that you noticed before we started programming together? Yeah. @paige_semenza: So Kyle is. I only... No, only until we talked about it did I realize. And then I was like, ah, okay. Like this is that training piece. It's like Matt Fraser did the 145.15, right? Yeah, it's like that. Drew Crandall: Yeah. @paige_semenza: Well, the last eighth gear, oh, eighth gear row. I was gonna say the last eighth gear piece we did, I think was Echo Bike, wasn't it? Like from a programming perspective. I remember Peyton, cause she's good at the Echo Bike and she was unwell. Girl is scary good. Drew Crandall: Probably. Yeah. Dude, I am NOT a fan of look of looking at her scores at all. I do not like looking at her echo bike scores. Those are crazy. Yeah ⁓ No, so Hunter when Hunter bought Hunter bought the gym from me in November and is a full-time small business owner, ⁓ he's still doing the affiliate podcast with us But he is not he's not on the podcast. It's so funny. He like his his grumpy little quips ⁓ like people people definitely miss it miss those so I don't think you're gonna get that much of that from Pedro @paige_semenza: Mm-hmm. No, I'm too nice. He does. He's doing the affiliate podcast with us. So you could always, yeah, you could always tune in on those guys. Drew Crandall: He comes from the top rope on a fairly regular basis. Yeah. Yeah. He does all of the affiliate podcasts with us. And there's also like 300 episodes with him on there. You want to go listen to it? got, we got plenty, plenty of content there. @paige_semenza: you Drew Crandall: ⁓ watch this. Hold on. Technology baby. @paige_semenza: Peyton does have that long, sleek hair. She's actually, she's down at Wadapalooza right now. They're doing team of three. She did a little primer day. Yeah, did a little primer day. She's like, man, I feel good. Perfect. Drew Crandall: ⁓ nice. That's cool. When do they start, the teams? @paige_semenza: I have no idea. It's a good question. Drew Crandall: But they do, she's gonna be able to like go do open workout. @paige_semenza: Yeah. Yeah. So if I can you you can't hear this if I have it on, can you? OK. Drew Crandall: We gotta get something short and nasty, @paige_semenza: I mean, both of... Yeah. Drew Crandall: That's what I hope. Short and real gassy. That's what we to balance this out. Give them meatheads a chance, would you? Goodness. Short and or heavy. @paige_semenza: Power clean handstand pushups from 2015? 3-3, 6-3, 9-3, 12-6, 15-6. I think the barbell went up every time. One of the movements went up every time and the other movement went up every three rounds. Drew Crandall: Yeah. @paige_semenza: Here we go. It sounds like, ⁓ if you're at water, please, ⁓ the two days to do the open workout at the venue is Friday and Sunday. I saw Tony sent me a He's down there watching. Hey, queen. Drew Crandall: McKenna, you beat me on 26.2. I didn't do any dumbbell snatches. You got me by one rep. @paige_semenza: you you Drew Crandall: That's dumb. while I've got you here, if you could learn to use your hips ⁓ in gymnastics, ⁓ you be dangerous. I'm just putting that out there. You probably have heard it already. I haven't an open hip on a pull-up a muscle-up yet. So I am happy to free video review and gymnastics coaching if you reach out to me. We got to get those hips open. @paige_semenza: Take advantage. crazy close-downs. Drew Crandall: Raaaay! @paige_semenza: Yeah, she is a muscle up queen, Claudia. Drew Crandall: Those are fast lunges. @paige_semenza: was right next to Victor Hoffer too, think when she did it. At least the first time. Yeah. Drew Crandall: good person to raise in this one. @paige_semenza: Wow, Matilda Garns. Drew Crandall: Six points. That's rude. Is she gonna win the games this year? @paige_semenza: Lucy Campbell? She could. think the only way Tia doesn't compete is if she stays pregnant having babies. Drew Crandall: ⁓ she's not competing. I don't think. I don't think that's possible. Yeah. Yeah. Yeah. @paige_semenza: I know, that's what I'm saying. I think that's the only way. Drew Crandall: ⁓ that's the only way that she doesn't win, you mean. @paige_semenza: Yeah, if Tia is back in. Drew Crandall: Yo, Chad, is my video better this week? That's what the live streamers say, I think. Sup chat. @paige_semenza: Always us chat. This is the second year I didn't go to Guadalupe Luz and I really do get FOMO. Most other competitions I don't, obviously the games and semis, but it's such a vibe there. Drew Crandall: Yeah, last year was my first year in like a decade that I didn't go and just not leaving Maine go to Miami. ⁓ the huge part of it. And that definitely is the, that's the competition for me from like a community standpoint. @paige_semenza: Mm-hmm. That break, yeah. Yeah, agreed. Cute. Drew Crandall: Yeah, Dallin just can't pull the Velner and try to come back from like a 30th, place finish to open. @paige_semenza: I feel like Dallin was like really on pace to win it past year, but with World Fitness Project, all the training around it, it's been hard, like finding that balance is hard. Drew Crandall: With how close all of those athletes are together though, the programming matters so much. Programming is, and he's just not quite there on the monostructural like the other guys are. I think that's a huge part of it. Yeah. @paige_semenza: Yeah. easy to think about. I remember, I think it was 2023 with Gabe and we were at semifinals and he's like figuring out who's gonna snatch heavy, who's not with that like snatch and then run and then run and then snatch or vice versa. And he's like, Paige Powers, she's not gonna get over 185. Olivia Kersetter, she's not gonna go that heavy. And it was like 205, 205. Drew Crandall: Yeah. Didn't Olivia do like 200 when she was a teen athlete? His research is a little off there. I stay home for one semi-final. Oh yeah, yeah, yeah, yeah. @paige_semenza: He's so confident when he says it. Amazing. So fun. Damn. Damn! Drew Crandall: Wow. @paige_semenza: Guys, you're gonna need a fridge thing after this one. Damn. Drew Crandall: 16 minutes burpees, power cleans, ⁓ thrusters. That's no joke. That is no joke. Okay, so one thing that I people will be happy about based on feedback last week, I am gonna put the warmup at the end of the sliders ⁓ on Instagram. not five of warmup. @paige_semenza: That is no joke. Drew Crandall: and activation and all that stuff to start. Although I know Instagram just serves you a random page or a random tile anyways. So when we're warming up for a workout like this, I'm gonna tell all of my athletes to bump that sweat check from 12 to 15 minutes. It's just really, really one of the disadvantages of the athletes that we just watched is they didn't know what they were warming up for. Who knows when they warmed up? They were standing out there. They were then confused as to what the actual workout was. @paige_semenza: Hehehe. Drew Crandall: than they did the workout under the sun. So a lot of disadvantages there, not knowing the exact feel of the workout, all that stuff. part of what makes the open announcement so powerful is we get to reverse engineer a lot of our thoughts, get to sound smart because you just watched those people go through that. So I would bump the sweat check up to a full 15 minutes for most athletes. And I would definitely make sure that I got the upper body involved. I would probably be personally be on the eco bike for the final five minutes of that, making sure that I'm really kind of getting into the sweat and the flow of full body type workout. When we're talking about, ⁓ and definitely a primer for this one. This is one where because the movements themselves are gonna make you feel like they looked after the first minutes or so of this workout, it's really important to. @paige_semenza: for sure. Yeah. Drew Crandall: really important to have a primer. So there'll be a primer in there as well. The general here ⁓ of in workout is from a point view, ⁓ how little time can spend doing absolutely nothing. Slow reps are better than no reps as we say and then the other side of it is break the workout before you're broken. Barbell movements need to be done in sets at a pace, at a fatigue level, both from a like beats per minute heart rate to grip and hip flexors and quads, all of that, where you can stay moving continuously on your burpees. It's very rare to see athletes, and that's one of the traps of a lateral burpee, is that you can rip them off at a big clip and you don't really feel the ramifications. ⁓ until you are whatever, 60 deep. And then you've done all this other work as well and you have a ton of work to go. the barbell needs to again, be broken up in way where you don't stand around as much. So we're talking about a lot more singles than they did with the barbell. I know it's annoying. There are some that you can kind of figure out on your own as you're warming up. @paige_semenza: Right? Drew Crandall: for how you drop the barbell, being willy-nilly about it and just chucking it from the front rack position and having it not balance very well is going to be a problem. So that's something to consider there. And then the style of place that you have definitely matter. So the ones that you know that don't bounce as much or don't bend as much ⁓ are definitely ones that you wanna be able to use, but it's gonna be more singles for a lot athletes. Bless the affiliate owners who are about to lose some plates. Some callers are about to pop out of some plates here. And ⁓ the thrusters, again, like there is nothing wrong with three sets. There is nothing wrong with, you know, five, four, three. Because ⁓ if are dropping it and treating it like the single drop and reset, there's not going to be any issue there. @paige_semenza: Yep. Yeah. Drew Crandall: and that's just gonna give you some breathing room as you go to be able to do that. So really issue here ⁓ they, for the most part, ended up in the place where you should be on the third section in the second section from like a metabolic standpoint. This workout will catch up to you no matter what. There's not really gonna be any hiding here ⁓ you magically have just like. @paige_semenza: Mm-hmm. Drew Crandall: the stars align for your strategy to be the most perfect thing that it could be, which no offense to anybody, it's just not gonna happen. the nuance of ⁓ our sport essentially change every single time that you do it. So the barbell needs to be carefully executed because other athletes are gonna be able to figure out how to do that and they're gonna stay moving on their burpees. They're not gonna have as many issues there. @paige_semenza: Yeah. Yeah. think two things that really stick out to me, if, you know, you might start off doing a burpee, say every three seconds, okay, 12 takes you 36 seconds. And all of a sudden you fall off and you're at every six seconds. That took you from 36 seconds to a minute 12. Like you need to find that happy medium for yourself that you can just stay consistent and not have a wide range of around this pace and around is that pace. And then the other thing, like you said, with the, the thrusters is like, you're better off dropping it than resting at the top and holding this position and just that time under tension is just going to catch up so quickly in this workout. so, you know, being very intentional now of like hit your lockout, bring that bar right back down, save those arms as much as you can. Drew Crandall: Yeah, for sure, for sure. So again, I mean, we could definitely cook up a silly strategy that gets us as many views as possible, but it would apply literally to like one subset ⁓ maybe we have 15 avatars to give this advice to. So again, we remain, you know, pulled back enough to see the full spectrum here. Still the same advice, manage the barbell to a point where you continue to move there, but that means different things for different athletes. That means, ⁓ know, one for certain athletes on the thrusters at certain points in the workout, it means two sets for most. It means, you know, three or four sets for a lot of athletes. If you really struggle with burpees, that is going to be an issue where Oftentimes that athlete is a little bit better with the barbell. And then you accidentally put yourself into a place. I'm essentially talking about myself right now, but I know that there are more out there that are like me. The barbell is just gonna feel easy and you're gonna overdo it there. it's two or three times more challenging than you would think to back off enough to be able to go move yourself through the burpees. ⁓ So ⁓ something really put out there. And again, it's nice to have, depending on who the athletes were, you know, some of the athletes are, you know, in the, in the sport at the highest level of men's and women's side are a little bit bigger. And if we had watched them specifically, some of the smaller athletes, some of the ninjas might've still thought like, just going to stop the gas pedal and get this thing done in 14 minutes. then we saw Ariel do what she does. ⁓ and @paige_semenza: Burpy Ninja, yeah. Drew Crandall: Yeah, and have some issues there. So really be thoughtful about the way that you do that. Movement efficiency. So we talked ⁓ while was on live, but we'll go kind of movement by movement here. So our lateral burpee, we wanna make sure that we are stepping up ⁓ with a leg each time. And the most efficient version of that is going to be stepping up with the outside leg. So that when you bring ⁓ inside up, we've got a little bit of a lean into that position before we jump over the bar. That is something that if you don't do it and you're the type who does the like bar facing burpee in a circle until you get dizzy, it's gonna take you a minute to figure that out. So that's something where we would add a little bit more practice to the warmup. But with having the thruster in there, @paige_semenza: Mm-hmm. Drew Crandall: and having the hip involvement with that many burpees, with burpees really dominating this workout, it's really important that you figure out how to do that within the workout. ⁓ the worst thing in the world if you do the inside leg the whole time, but if you can do the inside leg, you can the outside leg. It's just the same thing on opposite sides of the bar. So there shouldn't be any issues there. And we're staying low. So we got good examples of athletes while they were still with us on planet earth. @paige_semenza: Yeah. Drew Crandall: Essentially not standing up any further where your head and shoulders would be above your hips as you're going over the bar. So that'd be one way to think about it. And then as we are lowering ourselves, you've got to learn to actually like drop yourself down to the ground. You got to be able to sprawl into that position ⁓ so we don't have that negative each time. Because again, that's one thing where you didn't see this from the athletes. @paige_semenza: Mm-hmm. Drew Crandall: but will be present in 90 % of the CrossFit community, that negative each time will add up and will become an issue in conjunction with your front rack position in the front rack position, and then definitely getting those final reps overhead as you're really gassed. Not a lot of people are gonna get to do those final reps, but a lot of people will get to do the first round with the thrusters there. a decent amount of athletes will be able to do that. And then it's just the same thing on the way up. want to reverse what that looks like as we're coming back up. So we want the hips to stay above the head and shoulders on the way up. We want it to be a hip closing movement instead of a press up movement in that position. ⁓ And we made the, I made the comment about Danielle Brand and having the, you know, the pressing capacity, it caught something caught up with her in that workout. And that's just not an efficient burpee, whether you like to press or not. @paige_semenza: Right. Right. Drew Crandall: The athletes that you see that are really burpee ninjas are the ones who stay low and use the fact that they sprawl and then close their hip to come. @paige_semenza: Yeah. Yeah. And if you are that athlete that has that kind of slow negative, it almost always means that you're pressing out of your burpee anyway. like really, if you can learn to just get yourself, get your chest to the ground early, it's also going to help on the way up too. So, you know, take some time beforehand to practice it, take videos of yourself so you can see, get a visual of it. But yeah. Drew Crandall: ⁓ yeah. I don't think I've ever seen the worm negative and then someone magically closed their hips to get themselves back up. Yeah, that's just something that we don't see there. So yeah, that's the burpee. You have to find, that's the one, ⁓ not a counterpoint, but it is something to consider. The style of burpee that we are talking about is typically a bit more dynamic. So you have to find a way to ⁓ well within your burpee and be efficient, but not be too fast. @paige_semenza: Right. Right. Drew Crandall: So it's the subtle things of when you step out over as you have your arms extended, you're lowering yourself down, you're taking a little bit of a beat because you're putting yourself essentially on like a hamster wheel that eventually you're going to have to jump off of. again, while you're warming up, we're thinking about a lot of things, but I I can tell you that when we're stuck with a hundred plus burpees, when we're stuck on the rower in these workouts, Having something to think about at each point in the movement is helpful to me anyways. It's helpful to my inner narrative as I'm going through. So I have this cadence and I'm repeating and going through this in my head ⁓ I'm going to sprawl and then I am going to keep my head and my shoulders low while I use my hips to come back up. I'm gonna step up with that outside foot. @paige_semenza: Yeah. I was going to say. Drew Crandall: I'm gonna bring the inside foot in and then hop over. And while I'm doing that and I'm working through those things, I'm really thinking about like, could I stay efficient and slow down a little bit? That's really what we're looking for. Because it's when we are forced to slow down that we change our movement a ton and then it just gets really sloppy. Like a lot of things change, you're basically just in survival. @paige_semenza: Mm-hmm. Right. Yeah. And like we, we had an athlete at camp that was doing burpee box jump overs and he was so methodical in his pace that he was like standing and waiting at the other side. We also don't want that either. Like you want to find that in between where you are steady down, steady up. And like that might, it's going to look different for everybody, but like, you know, if you're going to use a clock to your advantage, like it's not to stand and wait at the other side. So just keep that in mind too. Like. Drew Crandall: No. @paige_semenza: Again, that's getting cute with it and we're not after that. Drew Crandall: No, the cleans are the place where there's a lot of nuance from athlete to athlete. if you are either moving or you rest a lot, if you're that kind of athlete, it might be worth it for you to do small sets of touch and go early and then take an extra breath before your next set. Then it will be to do singles. If you don't think you can stay mentally on top of. putting your hands right back on the bar. So ⁓ don't know how many athletes there are out there that are gonna listen to this that are like that. But again, if you are, if you're ever delivered by a coach or listening to something like this or reading ⁓ of the 100 strategy things that you can find on Instagram, if you ever find yourself doing someone else's strategy and then not able to cut down on the rest periods, That's when this, the like singles all the way through just probably isn't gonna work for you. But I can see a lot of athletes in this workout benefiting from singles the entire time. Like the negative, you don't get any points for that negative. Like that's a huge part of it. It's not just that it's gonna jack up your heart rate. It's that you're doing this other half of the movement that isn't necessary. And it doesn't require the kind of tension that say a deadlift does where another rep is going to be more challenging. @paige_semenza: Right. Drew Crandall: that you can get yourself into that good position there for sure. @paige_semenza: Mm-hmm. Yeah. mean, it's literally that bar isn't going to leave near your shins. You're going to keep it close to the entire time. And it's like, that it is actually something that you can again, use the clock to your advantage of like, all right, I'm going to do a rep every however many seconds. And like, I, I personally find that really, helpful to keep me accountable when I'm doing things like singles, but like your athlete IQ, like you can write up a sheet, like we can make an athlete IQ sheet for this one. Um, and I think like, least for my remote athletes, I've seen that to really benefit on every workout that they've done. So, um, yeah, I, I'll be interested to see like who says they're going to go singles and then all of a sudden three, two, one, go. And they blast off on the barbell. So, but I agree. think singles can really be a way to go. Drew Crandall: Sure. Yeah. Three sets of four, four sets of three, and you're making up maybe one second per section on the people that are doing singles, that means you drop it and you go, then you put your hands back on. So it's okay to do that, but we are trying to have the same amount of work in the same amount of time as the singles gang. That's what we're trying to do. So it's totally fine to grab some sets of touch and go, but give yourself that extra beat. @paige_semenza: Mm-hmm. Mm-hmm. Drew Crandall: Just because we program so many volume singles at Misfit Athletics those sessions I've seen enough athletes who they need to pull down into tension on cleans and power snatches ⁓ and you do that and do singles you might not make it to the second section in this workout so what I mean by that is you drop the bar you put your hands on your hips are still up in line with your heads you're in that kind of ⁓ like @paige_semenza: Yeah. Drew Crandall: ⁓ Deadlift position and then you pull yourself down into tension That has no place in a workout like this So when I drop the bar it is no longer in my way anymore and I can do a basically a squat down to the barbell So I can push my knees out I can bend at the knee I can bend at the waist my hands don't need to go like the more accurate you are the easier the workouts gonna be but it does not need to be perfect @paige_semenza: Hey Perfect. Drew Crandall: you know, as it gets a little bit heavier, maybe you do take an extra second to just make sure that you know where you need to be there. But I do have to throw that out there because there are a lot of athletes that you see take really long to do like their set of 12 volume singles. And it's like, that's not quite what we're trying to practice here. ⁓ When it comes to the thrusters in terms of actual strategy, we got a lot of avatars here. @paige_semenza: Right. Drew Crandall: We have a lot of different people and I would say at the very most, close to scale level athlete, maybe four sets early, intermediate athlete, three sets, and then a lot of athletes to begin will be two. ⁓ @paige_semenza: Yeah, I mean, you saw these guys have to break it up. So that should tell you. Drew Crandall: Yeah, yeah. And we want, again, there's nothing wrong with that, but we want to invert when that happens. We want to purposefully do two or three sets for the first four sets of thrusters so that if we are racing the clock and we happen to have 135, 85, or even 115, 75 in that front rack position, that we get at that point get to go push. Because a lot of people are going to have different strategies and end up at a very similar point at the end of the workout. lot of the people that you're competing against are going to do that. But what happens in that last minute or so completely changes where you're at on the leaderboard. Right? So you do completely different strategies. You're at the exact same point at like 14 and a half minutes. What happens after that? Did you leave enough in the tank to be able to go @paige_semenza: Mm-hmm. Drew Crandall: like get after it and completely change your score. @paige_semenza: Yeah, I don't know. Thrusters, guys. Drew Crandall: Yep. @paige_semenza: I mean, we have done also enough workouts where you are ending on a shitty movement. So it's like, have you pushed on a row or at the end of an AMRAP? You already know what that feels like. So you can also use your experience there of like, I do need to leave a little so that I can give at the end because there's going to be a lot of people really paying the price of standing up from their burpee and being real sad to even want to put their chest back on the ground. That is where body language can also come into play. Drew Crandall: ⁓ yeah, big time. I mean, in terms of efficiency with the thruster, we do see a lot of technical issues when someone's moving through a thruster. I'm gonna talk you through them. I don't know much they're going to matter in this specific workout. The thruster is not, the thruster is not like fucking everything else up in this workout. The thruster is just another annoying little chunk of something unless you make it to the point where you're really pushing to try and finish. So the biggest thing that we see with the thruster @paige_semenza: Yeah. Drew Crandall: in terms of, we'll talk about the lower half first, in terms of the squat mechanics, is people just get too forward. don't keep the whole foot on the ground. We don't keep the big toe and the heel pressed into the ground while we drive the knees out. That creates the arch that creates a stable hip position that allows us for our torso to be more kind of between our feet instead of back behind our feet. And then as you go to stand up, the amount of people that we see, especially with light barbells, try to press early is a huge problem. It's no different than a wall ball. So we really want to get a feel for while we're warming up, we have a little drill that we do can be really helpful with that ⁓ you've made it up to that quarter squat. You're almost done the rep bar is still squarely rested in that front rack position and it's knee extension and then hip extension by proxy. Like we don't push our hips forward. They just open. @paige_semenza: Mm-hmm. Drew Crandall: because we've snapped our hips or our knees open and then stood up, that acceleration there is what is gonna drive the bar up off the upper body and allow you to have that press up overhead. So that is really important there. The drill that I like to do to make sure that we're doing this in both directions is you do a front squat and you stop at that quarter squat position. Am I still where I need to be? and then we drive through and we lock that out overhead. And then we come down and we knock ourselves back into the quarter squat in the front rack position and we pause there. So essentially on the way up and the way down, we are pausing at a quarter squat to say, I am using my lower half to drive the bar up and I am using the bar hitting me to break me down into my next rep each time. We don't want to be squatting with the barbell. like in our hands, we don't want to be going down there. We want it rested on our torso to be able to go down into that position. So those are the main faults that we see. Paige mentioned the thing made famous by either the fittest or second fittest man ever, Rich Froning and his Keep It Up Overhead. I'm so sorry guys, not a single person listening to this podcast is Rich Froning. Don't watch that, don't do that, okay? @paige_semenza: Right. you Drew Crandall: And honestly, there are a bunch of other people you can tell have copied it over the years and it just cracks me up. So don't do that. Put the bar down. We're not doing any barbell overhead holds. That is not necessary. ⁓ course, unless you want to be famous on YouTube, block the thing out. But do your thrusters, do your thing. potentially inadvertently did ⁓ technique simultaneously there while we were doing strategy. @paige_semenza: You got enough of those in accessory. Drew Crandall: But I do think in this type of workout, the way that you think yourself through it does have a lot to do with the technique while you're doing it. So I think that kind of makes sense there. Paige and I will finish up here with final thoughts over the next like five minutes or so. So if you guys do have any questions, definitely let us know. How are you thinking about this, Paige, from a... Because you go coach it and then you go do it. So like, how do you feel about this from the athlete perspective? @paige_semenza: Yeah. ⁓ mean, this is definitely a workout where if I'm around the wrong people, I'll get baited way too early. Like I will go outside of my strategy that I should hold. for me, this one is actually a lot more about my body language early on and like staying really calm. Like you said, staying relaxed and in my movements. but also like, you know, there's gotta be a sense, a sense of urgency within that. ⁓ like, you know, knowing what, movements coming next, knowing when I'm going to change the weights on my barbell. So obviously like I'll go and McKenna will be at the gym when I go do it. Like I know she'll keep me, you know, in my own head space of where I need to be with this workout. so making sure that you have somebody like that around. but I, I would probably go into this and not want to break it up early on and like, I think right off the bat after this conversation and watching, I wanna see what happens when I do that. So I'll probably go a little bit outside of what I would typically do and I'm gonna see if it actually pays off in the end. Drew Crandall: And nuance in what you said, I want to make sure people pick up on this is like, she's trying to remain calm to lower the floor in the ceiling of where her heart rate's gonna be at. She's trying to manipulate that. She's gonna be in pain three, four in. That is still going to happen. And that's what happens this time of year when we say things can't get too cute. We want, you @paige_semenza: Right. Right. Drew Crandall: Probably four and a half minute range like we're trying to figure out how to add about 30 seconds roughly to the rounds that they did Give or take that's what someone at pages level is trying to do There's no like ⁓ okay. Well, this is 16 minutes. So I'm gonna take my time. I'm gonna do my thing It's about the way that you carry yourself your body language the way that you're breathing in the way that you're pulling back like 10%. You're just finding a way to pull back a little bit so that you can survive the middle and then push as you know that things are kind of slowing down there. So she basically she was going to be calm and not calm. Like, and it sounds contradictory, but that's what we're trying to accomplish at a high level in this sport is what can we do about some strategic breaks in the workout? What can we do? @paige_semenza: Right. Drew Crandall: about the way that we're breathing and focusing on the way that we move, that just buys us little bit more pacing while it looks like we're remaining just as steady as everybody else. @paige_semenza: Yeah, it's a good way to explain it. Drew Crandall: I think it's unique that a lot of coaches that do also compete or at least do the workouts to be ready to deliver five different strategies to people and then make sense of what that means to themself. Like it's very much in a vacuum for me. Like I know you and I know you and I know you and I know all of these people as individual athletes and I just give them the advice that I would want to give them. But then ⁓ @paige_semenza: Yeah. Drew Crandall: There's a lot swimming around upstairs for you personally, for the way that you execute it. @paige_semenza: Right. Yeah, it is, it is pretty easy to kind of get lost in the sauce because it's like last week, for example, I have athletes that are very good at ring muscle ups. Then I have athlete to ⁓ don't get one. So it's like, the strategies are very different as to how we're going to approach that workout. And then, okay, now it's time to think about myself and what that look like? But again, you know, part of the reason coaches have coaches as well. So ⁓ utilizing you know, is, helpful, which I honestly Drew Crandall: Yep. Truth. Yeah. For sure. @paige_semenza: Didn't do that last week, guys, so don't be like me. ⁓ Drew Crandall: So yeah, that's the thing here. Maybe the thing that wasn't talked about enough, we talk about it regularly, that needs to be brought up this time of year. This workout is going to be a four out of 10 pain, and then five, and then six, and then seven, and then eight, and then nine, and then 10, if done properly. You could be at a 10, nine minutes in. @paige_semenza: it Drew Crandall: and then you survive and you just do what you're gonna do. Yeah, at that point. But this is going to be really bad and you have to know that. You have to accept it. You know, when I think about last week's workout as an example, it's a very different version but it's the exact same thing. It's that time that you see a triplet and you're a muscle up athlete, you love muscle ups, you're good to go, but there's like... @paige_semenza: survive. Drew Crandall: intense rowing or something before and you jump up and you do that first set and it's like demoralizing because you're like wow that did not feel the way that I thought it was going to. That's a bit more of a mental game than version is like it will continuously get worse. So you can't when it does hit seven out of ten you can't turtle at that point like @paige_semenza: Mm-hmm. Right. Drew Crandall: You signed up for it, it is what it is. You have to keep going. You have to keep digging. It's going to continue to get worse. It's going to get a little bit slower and that's okay. But it's not like, ⁓ no, I did the wrong thing here. Now I'm screwed. I can't keep going. A lot of people back off at those points. And that's when you can get like 15 more reps out of them in a redo. When you stay on their ass. And a lot of us have quarterfinals and semi-finals to work about. So let's just do it once. Let's do it that first time. @paige_semenza: Right. Yeah. Yep. I, ⁓ like I, I'm always been, you know, I've always kind of been somebody who, like, I don't just like do it for myself. Like again, team athlete my whole life, I'm going to lean into it for other people as well. So like, you know, we have a lot of athletes that are new to semi-finals prep or who are new to quarter finals prep. And it's like, you guys can lead by example, by leaning into these types of workouts to show everyone else like, Hey, We're in it with you. Like you guys are going to go into the trenches on quarterfinals prep. You're to go into the trenches on semi-finals prep and like practice what you preach. Like, you I'll take it from Kenzie all day long. Don't just talk about it, be about it. And it's like, this is a prime example of a workout to really kind of let that, you know, that phrase shine, especially within the MISFIT community. So I think it'd be really, really cool to really see how many people can. dig into the trenches on this workout specifically. Drew Crandall: Yeah. If you are highly invested for any level, right? There are people at the highest level that aren't as invested. There are people at the lowest level that are all in. They're super excited about the open. If you are really into this and want to do as best as you can, having a judge a coach separately are there. where the judge is counting the way that you're asking them to count and the coach ⁓ ⁓ that's a little bit too fast. Okay, we're reaching that point. We're starting to slow down. ⁓ time to keep that pace. ⁓ we got to hold on. This is going to hurt, but you can do it like that kind of thing. That's another thing that can just completely change what you end up having for a score in the workout. Getting into the wrong head space, the wrong strategy, the wrong movement patterns in a workout like this. ⁓ @paige_semenza: Yep. Drew Crandall: will chop off bigger chunks what you're capable of than what you would think. @paige_semenza: Mm hmm. Yeah, 100%. Definitely have experienced that too. Drew Crandall: Well, you were not handed any, yeah, you were not handed any short, dirty workouts, but I did tell all of you that the open is all medium workouts and quarterfinals is mostly short workouts. ⁓ So we that in there. It's built into your program. We've done way more medium workouts than we normally would have, especially on the interval side leading up to this. @paige_semenza: No questions, comments, concerns? you Drew Crandall: It's a doozy. I don't know what to, I don't know what to, yeah, seriously. This is, this is very much GPP. There would be people in your gym that get to play around with the heavier barbell that you feel like it's unfair because they're not as strong as you. But that buy-in is, that buy-in to show off the fact that you can cruise through 12 at 135 is too hefty if you didn't bring GPP along for the ride. Yeah, we definitely got our propaganda in. @paige_semenza: TPP, guys. it Mm-hmm. Drew Crandall: both from the way that we spoke and from the programming itself. That's for damn sure. All did we do it? @paige_semenza: it ⁓ We did it. Drew Crandall: Thank you for tuning into another episode of the Misfit podcast. Thank you to our show sponsor, GorillaMine. Head to gorillamine.com for slash Misfit or use the code word Misfit at checkout to save and support the podcast. Misfit affiliate rush more phase begins Monday, March 16th. You can get a two week free trial by going to teammisfit.com click on the sign up now button, Sugarwatt, Streamfit or Pushpress, or you can email me directly coach at misfitathletics.com. I will give you the first two weeks in our PDF form that you would get if you signed up directly on teammisfit.com. If you wanna set up a call and talk through what the programming is like, I'm always available for that. Just shoot me an email. Individual programs are available on Fitter ⁓ yeah, Gorilla Mode vanilla ice cream, well done. What was I talking about? The programming, instagram.com forward slash Misfit Athletics. @paige_semenza: program. Drew Crandall: The link in bio on fitter and strive you this all of our individual programs free trials are live now And we will see you guys next week for the recap show Make sure that if you want your name on there to potentially win one of two sets of Prizes that you go to a spreadsheet and fill that out. I will email it out I will post it all that good stuff. See you guys next week