Latest / Misfit Podcast / Open Workout 26.2: 26.1 Recap, Live reactions, warming up, strategizing, & more - E.390
Transcript
- Drew Crandall: What's up, Misfit? It's Drew. If you are listening to this or watching this, you have arrived at the post-production version of the 26.1 recap in 26.2 live announcement. Just like last week, if you weren't here, if you're new, we just chopped out some portions of dead air when we were live. We got rid of the portion when they were doing the workout. @MisfitCoach: Good morning, misfits. You are tuning into yet another ultra super special edition, misfit podcast. got the 26.1 recap coming your way, for the next half hour or so. And then will jump into the 26.2 live announcement. We'll watch it with you. We'll talk about it, talk about strategy and warmup and tips and answer your questions and all that good stuff. Just like last week. Drew Crandall: But that live version does still exist. We want to watch the full thing all the way through. That is going to be on our YouTube channel 26.2 livestream. yeah, you could follow along if you wanted to in that way. Otherwise, 26.2 live announcement, 26.1 recap starts now. @MisfitCoach: So most of the people that tune into this, that listen to the podcast are aware of the fact that we started a supplement company years ago, called proper fuel ⁓ rest in peace, proper fuel. and a lot of people don't know ⁓ is lot of the inspiration for proper fuel, was a YouTube channel called Derek at more plates, more dates. ⁓ Derek is the like ultimate meathead @paige_semenza: you @MisfitCoach: right up my alley. and just had a lot of really awesome content about supplements that actually work and the doses that you need. and that sort of sparked the idea ⁓ to, do fuel. And now that fuel exist. I annoyed someone at gorilla mine for long ⁓ that they became a sponsor of the show. ⁓ So if you are ⁓ a fuel, fan from back the day, ⁓ @paige_semenza: you @MisfitCoach: I've got a, I've got some relics down here somewhere on my shelf. ⁓ just as a reminder, but if you are a fan, our like flagship product was recover and it was basically trying to get all the things that we need post-workout into one bottle. The next best thing is it in two bottles. and you can get what basically what were trying to do. Protein carbs, creatine electrolytes, post-workout. I've been doing the intra strawberry Kiwi from gorilla mind and the vanilla ice cream protein together. tastes fantastic. And again, you get the flexibility that people actually ask for from us. Like, Hey, I love recover, but I would also like just way. So like, I can use it in other scenarios, other contexts. So, maybe it's not even the next best thing. Maybe it's just as good because it's got some flexibility there. So. ⁓ @paige_semenza: you Yeah. @MisfitCoach: You can head to guerrilla mine.com forward slash misfit, or just use the codeword misfit at checkout. you're going to save money on what I thought were the best supplements in the game, even before we were ever involved with them ⁓ back in the day. And you support the show by doing so. So guerrilla mine.com forward slash misfit. Paige, did 26.1. Not once, but twice. why don't you tell the people about that? And then. @paige_semenza: ⁓ did. ⁓ @MisfitCoach: Maybe just commentary on doing the workout. Cause I'm sitting in this chair typing and doing whatever doing wall balls. So tell us about it. @paige_semenza: ⁓ Yeah, so gym here is no longer an affiliate. So I submit my scores via video. So I have it judged by the public. And I want to leave no doubt in my video. So went back and watched it. kind of a rush job on my part of getting myself set up and ready to go. First time doing it, Friday night lights here as well. So that was kind of part of it. But again, I take responsibility and I didn't like what I saw in my video. I didn't like the angle with squat depth and it just, it didn't sit right with me and I don't want the public scrutiny for it. So ended up doing it twice, which the second time I tied my score, @MisfitCoach: Mm. @paige_semenza: And I got a three second slower tie break, just kind of sat or four seconds or whatever. But with the way that I felt and to watch my video and feel like I was literally moving in slow motion the second time, ⁓ will take the same score. ⁓ Yeah, so like no doubt in my video, I'm not questioning anything about it. And yeah, I mean. They, you know, thank God we do so much seat to bike zone to because like. @MisfitCoach: Yep. ⁓ hell yeah. For sure. @paige_semenza: My legs handled it and I actually like the soreness after the second time was not nearly as bad as the first time. @MisfitCoach: Mm-hmm. Yeah. When you say we, you mean you, because there are people watching this that are not doing their zone two and they're hurting and maybe now they'll do it. Let's hope. @paige_semenza: Guys, ⁓ yeah, yeah. mean, granted I was sore for four days, but you know, so was everybody else. And to go back and do it a second time, just, you it wasn't as bad, but. @MisfitCoach: Yeah. Yeah, for sure. And for the people I will put out there, I watched Paige's first video and there weren't any reps you would pause it and say, she's above parallel. Like this is no good, but there were plenty where from the angle you were like, it's probably a good rep. ⁓ exactly. Yeah. So, so that makes it, that makes it tough. And obviously the angle, I won't call you short, but maybe. ⁓ @paige_semenza: Yeah, and the speed and yeah. @MisfitCoach: You are short and maybe that's not the easiest to kind of show range of motion. so a shout out there for, for the integrity for that. Cause that's the kind of thing where you probably would have been totally fine. and it's kind of a reminder of, ⁓ of like you do when the darkness comes to the light sort of a thing. So, ⁓ I thought it was cool that you did it. and I will tell people, I did not tell her to redo it. @paige_semenza: you Yeah. @MisfitCoach: So that was a, that was a hundred percent on her own. all right. So this was again, very cool workout, just from the perspective of the message that we've been trying to put across to people. and thought that the way that we programmed leading up to it prepared people pretty well. now that done with it, I can say something that had a bit of restraint. @paige_semenza: He didn't. Yeah. @MisfitCoach: within the telegram group, when we get into these phases and we talk about a strategy that's, that's supposed to game the workout a little bit, we can't get too cute with it. and people were like, all right, here's what I'm thinking. I'm going to do a half a wall ball. I'm not even going to do a wall ball. and then each round I will just do twice as many half wall balls. And that's obviously a joke, but we don't want to get too cute with like, Okay. Tens drop it and pick it right back up. And then all of sudden people are like, I might be going threes or fours. And this is a, there's, was a 12 minute workout. So it's just one of those things where like, you know, can, I of left it alone in the telegram group, but after the fact, we'll say it now. so that maybe you can bring it into this next one. so that people, again, like it's still nasty. You still got to grind. still got to hold onto the wall while you still got to kind of do your thing. ⁓ @paige_semenza: Yeah. @MisfitCoach: So with that said, do, we will read off the top 10 men and the top 10 women, but then every single person who their name on the Rain or Shine leaderboard will be up for a sharpen the axe gift card to get you some misfit gear. So if I call, if your name gets called and maybe you get free anyways, or I would send you free shit. Uh, we're going to go to the next person. And if you're listening to this and you're like, they just said my name and I don't have anything. You also get to message me and say, Hey, give me my free stuff. Um, so it's just maybe more prizes depending on. So, um, I'm going to read the top 10 men and then page is going to press a little number over there and tell me, um, which number gets the prize. So shout out coming in at number one with 331 reps. 229th in the world is Adam Salmani. then we go to Kyle Moline, Tyler Kluver, Wyatt Mel, DJ Machinsky, Zeckin, John Domic, Anthony Greco, Nicholas Cole Butler, and Hunter And because he is an absolute legend on Telegram, Jason Barrow, two reps behind in 11th. is gonna get a shout out as well. Paige, hit me with a number. @paige_semenza: Let's see. @MisfitCoach: Number 16 Peter with the names I Got to go on to like I got to go on to like like chat GPT or Google before this Peter NASA NASA roots Nazareth's Peter Nazareth's huh I'm add like five to ten to twenty to thirty dollars to your gift card because I can't say your name Pete I apologize You know where to find me telegram @paige_semenza: No. That actually sounds, that sounds fair. @MisfitCoach: coach at misfitathletics.com, email, DMs, we'll get you set up with your gift card. will say from last year, there are some gift cards that been unused. ⁓ And I actually think one person reached out to me and said, you didn't give me a shirt. And I said, I didn't give you a shirt. I gave you a gift card and you didn't use it. So if that's you, use your card or ask me and I'll hook it back up. All right, let's go to the women. Okay, Naz, thanks Pete. There he is. @paige_semenza: Yikes, people. NAS works, vibes. @MisfitCoach: Pete Naz, Pete Naz with the prize. All right. From the top rope, in the world, the legend continues. I get a text that says 80 % of my training these days is bodybuilding. If she didn't already piss people off, with way that she just strolls in and does this stuff. here she Mackenzie Riley. @paige_semenza: Crazy. @MisfitCoach: Aged 38, 24th in the world with 11 minutes and 32 seconds. The other, yeah, incredible. The other finisher of the workout in second place, Alaina Pomerisi, um, 11 minutes and 50 seconds. We've just seen how hard that she's worked over the years. We love the Raid Crew. So shout out to her. Absolutely incredible. Love to see it. We go on down the line. Lindsay Hoffman, Peyton Forsythe. @paige_semenza: She's just silly. @MisfitCoach: Paige, Samenza McKenna, Enslin, Mel shout out for, for, for going in and signing up for the open just to do this workout. And then, she said, I just sent it, ⁓ which is fantastic. Emma Hagstrom, Adrian winches, Kelly Clark, Kaylin Mitchell. ⁓ then a surprise here. I guess 11th place is for the telegram legends, Ashley Dubecki with 282 reps. Fantastic job, Page, random number generator, what do we have? @paige_semenza: Get it. Was I four? I gotta redo that. Who's four? Vibes. @MisfitCoach: No, Peyton Forsythe. Yes, there we go. Congratulations. You get some free gear. Again, you know where to find me. Telegram, coach at misfitathletics.com, smoke signal, carrier pigeon, whatever you got to do, get in touch. So a lot people did not. @paige_semenza: Atta girl. I'll let her know. ⁓ @MisfitCoach: Put their name on this leaderboard. And if you want to shout out, if you want a chance to get some free stuff, you go into your competition dashboard and add rain or shine. I had to manually add page, Samantha, because did not add hers. so, well, we'll it. We'll figure it out. I think you should go into your competition dashboard and type rain or shine into the hashtags. Maybe you got to delete it. Like maybe you got to like delete one. @paige_semenza: Yeah, I don't know. I can't figure it out. If anyone else can, let me know. I did, I'll show you my hashtags that come up. ⁓ yeah, but I don't even know where. My hashtags that come up, United States, CrossFit Trainer, Pennsylvania, and Cat Mom. And I can't figure out where to add another one. @MisfitCoach: Isn't there just like a thing in your competition dashboard? @paige_semenza: I'll keep... There's nowhere on here that I can add. If anyone knows, let me know. @MisfitCoach: People, yeah, we're gonna need some help here. Yes, Adrian, you messaged me, it's been a while now. You've been in ⁓ top 10 of these announcements for years ⁓ yeah, and I probably said your name wrong 50 times. And the hinges ⁓ with ⁓ W very helpful. Somebody else is ⁓ also having doing the hashtag, so it's not just you, Paige. @paige_semenza: We just talked about her yesterday. Mm-hmm Thank you. @MisfitCoach: Yeah. All right. I one, I one thing here. actually really quick. So a lot more listeners to this podcast. a lot more live viewers, ⁓ lot more people come in want to listen about 26.2. there are four iterations. Adrian, I got you. legend status gift card. so there four variations of semi finals prep. and trying do marketing for follow my flow chart, get your cracker, Jack box out. so you can find your secret decoder ring and you pointed out the sun and it reflects it's too much. so if you are on doing the online individual semi final, an in-person individual semi final, an in-person age group semi-final or the online semi-final. that is your goal, if that is a bigger goal for you than quarter finals, we are starting semi-finals prep this coming Monday and you need to get in touch with me directly. This is the kind of program where I don't like to just put it out there for anybody to follow. I want you ⁓ be able to communicate with me and of work through how we're trying to execute on the program. ⁓ So if you're trying to prep for any of those things and you want to know when you're starting and how to get the program, please reach out coach at misfitathletics.com at misfit coach on Instagram at missfit coach on telegram. Please get in touch with me. Let's chat about the right now masters online semi-finals prep, ⁓ starts this coming Monday. okay. I, this is going to drop soon. This is a little bit of a teaser. @paige_semenza: Yeah. @MisfitCoach: But we got ⁓ ⁓ misfit mind post coming out tomorrow that just feels very like technical difficulties, ladies and gentlemen, welcome to the live version of the show, or I can't just edit this out. I think it's very timely. I'm listening to a podcast and there's this famous, like, I don't know, yogi, Buddhist monk, teacher, who was famous for exuding calm confidence that people were just like, like, it was incredible to be in his presence. and at the beginning of one, one of his talks, he asked people, do you want to know what my secret is? And course everyone said, yes, please tell me. And his was, I don't mind what happens. And he did follow up. He did not go into further detail related to that. And this is this of having ⁓ a, in our world, process oriented mindset where. If we get so obsessed with outcomes, we're resistant to particular outcomes, you are going to be a shell of yourself when you go to compete. And if we're using that brain space for, my goodness, going to happen in competition in the open, then when we are training that is taking away from it. Right. So it's like, I'm obsessed with, I'm, you know, to in this spot. Everyone's going to think that I did so well, we shouldn't care as much about just as much as, my everyone thinks that I didn't train all year. And again, that takes up that brain space where we don't get to really buy into the process. And you think that telling someone in a competitive realm, I don't mind happens is the secret is like so counterintuitive. Like it's this like Blase attitude of who cares. It doesn't really matter, but what it does again is it gives us the opportunity to be present and have freedom in expression of the way that we did the work. And now we're just showing it. so it's a, it's a really powerful thing in the coaching realm. It's very much the be the thermostat. if an athlete's like freaking out celebrating on event one or event two of a event we try to kind of bring it back down. ⁓ @paige_semenza: Yeah. @MisfitCoach: get ourselves back to a place where we can go to execute. We have someone who has a really bad event. We have to have that conversation of like, we don't get to choose the order of these. So we need to get back to where we were. Like that might've been a damage control type of thing. have, that happens all the time. and then something I think will resonate with you, Paige, it definitely does with me is this is a really hard for a competitive person. Like it feels wrong in a @paige_semenza: Mm-hmm. 100%. @MisfitCoach: But when you coach it, when you help other people, because you do believe in the concept deep down, when you help other people through adversity and you help them kind of brush it off and move on to the next thing, you start to, you have to exude that confidence that you, that calm confidence that you're trying to get them to do. And then you start to embody it. starts to become a part of you because you see in them. @paige_semenza: Mm-hmm. @MisfitCoach: what the actual change is there. So I would just say to people, you've already done that you can, good, bad, or indifferent, related to this stuff. And if you can just go do instead of, I'm so nervous, what are people gonna think? Am I gonna think that this was a huge waste of time? You're gonna do better. Like, @paige_semenza: Yeah. @MisfitCoach: You really have the opportunity to go in and execute at a really incredibly high level. the two examples that I thought of were, they mentioned that the goalie for the U S hockey team was napping on the bus, like on the way there. He didn't know that it was three and three on three and overtime in the gold medal game. He just like, he's one of those people that ⁓ his parents didn't let him obsess hockey. @paige_semenza: Mm-hmm. @MisfitCoach: So like he didn't get recruited and he had to go this super long route to get where he was going, but he just was like, no backup plan. I'm going to work as hard as I can. And I'm end up being there. Now he's the best goalie in the world and one of the best players in the entire NHL. And then the Tom Brady thing where he would be napping before a Superbowl, like in the locker room, because the process is the thing. Like, like he was so devoted to that the outcomes just happened. And clearly with. @paige_semenza: Yeah. Yeah. @MisfitCoach: Tom Brady, some outcomes there. @paige_semenza: Yeah, for sure. Man, I could take that in so many different ways. Like I can give an example of myself. I can give an example of McKenna. I can give an example of a toddler falling and getting hurt. ⁓ are so many ways that that mindset plays into like everyday life. Really? I mean, you're talking Super Bowl, the most like prestige event of the year, all year in America. So, and he's just taking a nap. wild. ⁓ ⁓ Like the experience is there. And as you know, as we're talking here, the experience is already under everybody's belt. That's doing this open. You did open sim in prior, you've done the open last year and the year before. So it does come experience, but you also have to, you know, sometimes just reminded ⁓ and have somebody tell these That's a very fitting. @MisfitCoach: He already did it. @paige_semenza: podcast for to be listening to, because that is how I feel this year. feel like last year I put a lot of value on the things that I didn't actually find important for myself, like deep down, in, you know, internally. and I just, I didn't enjoy it. I didn't enjoy what I was doing. I put way too much pressure on external things that really didn't matter. and then this year told you that like, I want to take it kind of like, @MisfitCoach: Hmm. @paige_semenza: part by part, like each section, like open quarterfinals, whatever, like just take it step by step. And I had the most fun, like I had so much fun on Friday night lights here at the gym and then getting to go home and visit Vertex and watching everybody do it. Like I was more present this year than I have been in years past. And that is like a really refreshing feeling. And workout went really well. I was not expecting to. ⁓ You know, the moment I saw him six reps shy of Peyton, I'm like, damn, I couldn't I just beat her? It's just a young buck, you know. @MisfitCoach: I love that. That's awesome. Yeah, the thing that comes to mind after coaching for so long the who live so far from what I'm talking about. I mean, I have worked with people that you would not believe the genetic gifts that they had. You know I mean? Like, Like I worked with someone that came in like six or seventh at regionals, um, like months into the, into the game, right. Had someone that said they did a two 75, uh, thruster in their beginner's class. Um, I got people sending me sets of 90 toes to bar. Um, and honestly, it's like the mental version of GPP. Like we want to be those people. And the turmoil that they have about living up to expectations makes it too hard for them to buy into the process because they're obsessing over this thing, this forward thinking thing, things that have already happened, the depressive mindset, things that haven't happened yet, the anxiety mindset. Like, man, don't want that. And I try and I've helped some people get over that and I've @paige_semenza: Yeah. @MisfitCoach: Not been able to help some people get over that. And I can tell you right now again, those, ⁓ the tricks, the shows are not always all they're cracked up to be. In fact, they're usually not all they're cracked up to be. Yeah. @paige_semenza: Yeah, I mean, we talk about it all the time of like the you're moving the needle by doing the work that's not so sexy. Like that is the stuff that's not so sexy. @MisfitCoach: Yeah. I think, we might have to... Would be okay with sharing your screen and going to the game's website? @paige_semenza: don't know if I know how. @MisfitCoach: Riverside, there's a thing at the bottom that says share with an arrow pointing up and can choose like a specific window typically. Guys, we're doing tech support live on the podcast right now. This is not dead air. This is content right now, okay? If you know Misfit, you know we're all about content. It's what we do. @paige_semenza: Give me a second. Google Chrome would like to record. Grant access. Okay. Later, see if this works. ⁓ @MisfitCoach: Vic thinks that maybe if you're not affiliated, you can't add the hashtag. That does not sound right. @paige_semenza: Can you see it? Nice. So this is my... @MisfitCoach: ⁓ it, there we go. right. @paige_semenza: So I put a custom leaderboard, but that's not it. @MisfitCoach: Custom leaderboards. No. My hashtags. You can't add anything. @paige_semenza: Right, I wasn't lying guys. @MisfitCoach: Is that what? Yeah, but Tony, you work with Paige with the technical difficulties. I'm not saying anything. I'm not starting to fight on ⁓ TV here. ⁓ well. @paige_semenza: And then They're pretty bad. It's not in here, I checked. Yeah, I know. @MisfitCoach: That is so weird. So if you guys go to the same thing and you scroll down there, obviously there's the little bar, right? Tammy is not affiliated and she was able to add it. @paige_semenza: Timmy, tell me how. I wonder if you had to add it like when you initially went in. I don't know. @MisfitCoach: Nah, nah, cause we had a lot of people add not last minute, but. @paige_semenza: Yeah, I don't know. Maybe I could try something different. @MisfitCoach: Maybe it's a browser thing. Could be like a switch from Safari to Chrome or maybe try on your phone. That would be like a totally different thing. there, is there still a games like app? It's gotta be right. @paige_semenza: Let me try on my phone. Yeah. Yeah, there is a CrossFit app. I will try. I'll stop sharing this and... @MisfitCoach: Does anybody have any war stories from 26.1 they want to share with the group? You have to provide us with two more minutes of content here until we go live. then Dave takes 25 minutes to say what the workout is. so someone did do it on their phone. So maybe. @paige_semenza: See, that is a custom leaderboard. That's what I have, but that's not the same thing. Like I can't separate men and women like you did. @MisfitCoach: Hmm. @paige_semenza: that's sad. You boo-boos on those @MisfitCoach: off the box. Yeah. That's another one of those things. There's like a rite of passage. Like, I don't think I've ever gone hard enough to fall off the box. @paige_semenza: That sucks. True. You're afraid to look at your shins. I don't know guys, don't think I ⁓ figured it out. I did that. Yeah, that's what I did. I do have that, but it's a separate leaderboard. It's not. Just a hashtag. @MisfitCoach: You need to go to add custom leaderboard and add the hashtags at the bottom. yeah. Yeah, Vic, probably my most embarrassing ever music stopping story is I was running a half marathon at my house and basically just running this one mile stretch back and forth. And on miles, definitely over 10, um, on my like 11 or 12, my Apple watch died. So I didn't have music or proof that I ran a half marathon and I stopped and I walked home, um, when I just needed to run for like 10 more minutes. @paige_semenza: You you @MisfitCoach: boy. All right, you have a prediction of what this workout's gonna be? ⁓ @paige_semenza: Me and McKenna were talking about it being a, was it 24.2 20 minute AM rap of Rowe, Devil Unders, Deadlifts. I think it'll be long, but. @MisfitCoach: You know, my mind went to, to, to debt to a double under, but like, do we need to jump again? Like those are just small things where if I was, if I was writing it, I probably wouldn't have that, have that happen. Yeah. @paige_semenza: Right. Yeah, yeah, yeah. Yeah, the amount of people that have asked me if we'll see thrusters, I'm like, I don't think so. @MisfitCoach: Dave would definitely do them on one week later. 100%. Not that it makes it balanced. @paige_semenza: Yeah, can't. Silly if he did. @MisfitCoach: I was the no rep champ at wall balls. did not do them that much this year in our programming. You definitely don't follow miss fit athletics. Yeah. Chat, let them know how many wall balls have we done in phase two and phase three. It's nothing like a little spiders on Mars or cube staked 18.1. Is that the, that's, I thought it's that real wall ball. Oh, @paige_semenza: We did a lot of them. Hey. 18 row dumbbell hang clean. No, that was 19. That one's row, toast-a-bar, dumbbell hang clean and jerk. 20 minute AM rep. @MisfitCoach: That was 19.1. What's 18.1? ⁓ you ⁓ know what was a good one? They won't do it, but the AMRAP of the TOTA bar double, was TOTA bar double under wall ball? Is that what it was? ⁓ yeah, they won't do that again, but that was like. @paige_semenza: Mm-hmm. Dumbbell thrusters. It was like four, four, was like six, six, four, six, 24. @MisfitCoach: here. You got sound going on? Am I missing anything? I just see people doing the wave. No, I didn't know if Dave was going to like launch out like a machine gun Kelly concert. Does it come out of a cake in the middle or something? @paige_semenza: I do. No. Yeah. Just cheering. He's got to be somewhere in there. @MisfitCoach: Spiders on Mars as an open workout would be incredible. @paige_semenza: That'd be wild. @MisfitCoach: cube test, row cube test. You imagine the pain and suffering worldwide. @paige_semenza: You Very, very sad. Some people are thinking we won't see a rower at all because Wadapalooza has a rower programmed. Yeah. @MisfitCoach: Wait, why do we care about Wadapalooza? @paige_semenza: Cause they're doing the open announcement at Wadapalooza. Or they're doing it... Yeah. They did that another year too, I forget what year. they did something, right? @MisfitCoach: as part of the competition. I was there. Well, it wasn't part of the, wasn't part of the announcement they did. The problem was they strength and depth on an workout. That was, that was 19.1 and I got kicked out of, I got kicked out of the coaches area. @paige_semenza: Right, that's what it was. Okay. Nasty. Why? @MisfitCoach: one of my athletes was going and every wall ball looked exactly the same. And every third or fourth one was a no rep. And I was screaming at your job to fucking count. And they were like, get out of here. And honestly, if I hadn't, I was with like some VIPs, I think I would have been actually kicked out if they were like, dude, this is not okay. You need to leave. @paige_semenza: Jesus. Yeah. @MisfitCoach: Can I say I was a young gun at the time I was 33 years old. Pennies for 26.2. Oh my goodness. I wrote pennies in, I wrote pennies 15 years ago as what I believe to be the ultimate test of fitness. And now it's like how hard it's, it's like, uh, what Helen turns into, like how hard can you run basically? Yeah. Yeah. @paige_semenza: Just baby. Gosh, it was that long ago already. Run, yeah. @MisfitCoach: Hunter's famous YouTube moment of Austin talking about he's tried every strategy in pennies and he can't get faster. Austin or a Hunter said, have you tried trying harder? ⁓ was like, actually And then beat his time. He thought there a trick. Yes. And honestly, those two can create the polarization. @paige_semenza: love Austin for his honesty. ⁓ ⁓ huh. @MisfitCoach: that could not be more opposite than those two human beings. So them together creating a moment is a beautiful thing. I mean, Ashley, are pretty strong. got to be strong wear running shoes in that workout. That's for damn sure. Page, competition were we at? ⁓ I probably shouldn't. I won't say what the shoes were, but we were at a competition and you were wearing some shoes that were supposed to be CrossFit shoes that were more ⁓ runner ask was definitely this year. @paige_semenza: wasn't it just yeah it's just that rogue because of the fucking barbell was that thing called? @MisfitCoach: and @paige_semenza: The Strongman Bar. @MisfitCoach: Oh yeah, yeah, yeah, the log. But like that was the, that was basically everything that you were doing where you were stabilizing with both of your feet on the ground. You were like doing all this. And I was just like, I can't tell her right now. Cause I don't even know what shoe she has, but like I probably said in my head, I hate these fucking shoes like a hundred times. @paige_semenza: The log, yeah. You Those were it. He said that at the end of the weekend. @MisfitCoach: Yes, yes, I have to get something off my chest. This is again. ⁓ don't go back and watch it. Don't go back and watch and figure out what she was wearing. ⁓ @paige_semenza: You Now, now I I'm like, can I get some rads? I just asked. I just emailed Adam. Adam Klink works for them. I'm like, hey, can can I get some? He's like, yeah, what do you want? I like them. Mm @MisfitCoach: I got the Misfit-y ones. They those purple ones and comfortable, crazy comfortable. I'm not really the person to ask to test out shoes in a CrossFit setting, ⁓ but like very comfortable shoes. @paige_semenza: Yeah, I do need to go. Yeah. Yeah, I do like them. I don't even have an issue running like short distances on an assault runner with them. They've been pretty good. see. @MisfitCoach: Where are they? @paige_semenza: I just blacked out. don't know what she just said. 500 signed up for the open. @MisfitCoach: That's crazy. @paige_semenza: ⁓ CrossFit Black Edition, is that what it said? @MisfitCoach: Yeah. What modification would you make to pennies to make it more current? So we've had this discussion. I actually like that it is, I would create a totally different workout. I like that it is now for the best in the world. How fast can you run? Because that was awesome to watch. That was the version of Helen that was done at the games was really cool because you got to see that. like, @paige_semenza: Good question. Mm-hmm. @MisfitCoach: I would definitely, write a different workout that was monostructural weightlifting, because honestly, the, the, the idea of the muscle up and people put too eggs into that basket, honestly, because it's like the cool movement. I probably wouldn't even do that again, but at the time, the ability to do those squat cleans and the muscle ups and be able to run. was crazy, but again, that was 15 years ago. So ⁓ would want to have a training camp with ⁓ some the athletes in the world and just see how fast they can go. That would be how I would, how would want to see that for sure. ⁓ @paige_semenza: Yeah. It was 155 back then 225. Like that's what's crazy to think about. That's heavy back then. @MisfitCoach: Yeah, I think so. I think so. ⁓ yeah. Yep. They're in Portugal, Tony calm down. And I have to tell us twice with exclamation points. times. @paige_semenza: Yeah. You He is in the sea of @MisfitCoach: that's, mean, thank them for, giving us these representations of this, right? Cause they're, however good you think they are, they're like times better. It's hard. Page has context. It's hard for us to have context for the machinery that they're working with in a workout like this. So when they show us that there's probably honestly for all three of them. @paige_semenza: Mm-hmm, agreed. @MisfitCoach: a slightly slower version where, Hey, break up those pull-ups a little bit. It's just, again, it's got nothing to do with whether you can do them or not. It's what is going to happen to you with the state that you're in metabolically, muscularly. Once you arrive there. @paige_semenza: Right. Yeah. And you know, if you're going head to head with somebody and you see them pull ahead in those first 80 feet of lunges, smirk a little bit. no, like hold yourself to your plan. That's going to be a big part of it. @MisfitCoach: Exactly. Yeah. Yep. I can only imagine how bad first goes would be without the announcement. I mean, obviously they already are and they're going to be anyways. Cause you get so excited and the coach always puts rage against the machine on, with three, two, one, go. And it's turned all the way up, like, @paige_semenza: A hot mess. Yeah. @MisfitCoach: We don't want to get too cute we don't want to do this workout unless we don't have our muscle ups. If we don't have our muscle ups, you go, you go in this workout, ⁓ a minute break after you're done in whatever minutes, five minutes, minutes, just sit there and wait before you start doing your, your stuff. @paige_semenza: Yeah, for sure. You're going for time. Yeah. and go flush out that body afterwards. @MisfitCoach: Yeah, jalexander wants to know page What is like competing against lucy and amy and them being two emerging stars in crossfit? @paige_semenza: for being a fan. they're very professional. They are, you know, I don't know if you guys saw like some of the, the reels that CrossFit was posting about them, you know, doing a Tik TOK or whatever beforehand, but like, it's not cutthroat ⁓ with guys. And I think that's what makes it an enjoyable experience when you're competing against them. I've seen training quite bit when she came from overseas before world fitness project. And again, very, ⁓ Professional, you can tell when she's locked in, but also very respectful at the same time. They are fun athletes to watch. @MisfitCoach: All right. So we kind of talked through it as we went page any takeaways from watching that, like, because when you're watching it, you're wondering, is this the pace? But, but waiting for the ups. ⁓ @paige_semenza: Yeah, I think, um, I, I personally, sorry, I almost watched her fall. Um, I personally, I like muscle ups, but I know I need to be smooth and strategic to get there. Um, and it is one of those workouts where like, again, being in a group like that, I'm going to go out faster than I should. Um, and I'm going to have to, I think you're playing around with that. Nice work. @MisfitCoach: I didn't mean to do that. I didn't even know that was a thing. @paige_semenza: it's, it's that, that calm is, ⁓ smooth, smooth as fast in the beginning and very, very intentional on when I'm breaking. I'm not forcing reps early on in this kind of workout. I'm curious too, because ⁓ was going to say Miriam, she didn't switch ⁓ nearly much as someone like Lucy did, or I wasn't watching Amy as much, but I'm curious how much that will play a factor for people too. Like. @MisfitCoach: Yeah. Yep. Yeah. Yeah, go ahead. @paige_semenza: Instead of turning around and hanging onto that same arm, like that quick switch, like how much help does that give you? @MisfitCoach: Yeah, I've learned to be very observant in these things because it's so hard as a coach to hold every archetype that's about to ask you for advice and do the workout in your head while you're watching someone. also people surprise you, the evolution of the sport surprises you. Someone will @paige_semenza: Mm-hmm. @MisfitCoach: And get to, mean, she ended up having an issue with the lunges, but someone will be in the neighborhood of three minutes two rounds and Like finish the the way that they intended to, but it's, it's going to be like a couple people in the whole world. so, so that's part of it when I'm watching it for sure. And just like you like, I mean, they were at the, they were at the muscle for. ⁓ That's a long time to be at the muscle ups for, for 20, for, athletes of that level. ⁓ I don't, I, well, I was, I was following the, I wasn't following the wrong athlete. I was following the person in the lead. She went all the way from four and a half minutes to like seven and change. but three, three plus minutes for, it's funny to say that because for general population, that would be amazing. @paige_semenza: for 20. How long? What was your split there? Yeah. Yeah. @MisfitCoach: So if you do that listener, congratulations. Um, but probably if I had to guess roughly two minutes ish for the other two in that range, at least that kind of thing. Um, they were probably closer to four 45 plus when they got to the rings and, and Lucy finished at six 52. Um, so again, for those athletes, @paige_semenza: Yeah. @MisfitCoach: we could be talking about shopping 10 or 20 seconds off with some of the nuance like, know for me personally, but I'm a little bit more fast Twitch. I would I would probably right ⁓ arm for like or three and then switch personally. ⁓ but if you are actually fit in like conditioned, I don't think there's anything wrong with like, @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: Well, I don't know. What do you think? Would you transition twice during the workout? @paige_semenza: My arm's overhead. @MisfitCoach: Like would you go down, switch, down, switch, down? Or would you go down, back, switch? @paige_semenza: I probably go down back switch or I go three lengths and I know. I kind of have play around with it. I don't hate the idea switching. Yeah. Yeah. Yeah. ⁓ but I don't, I don't hate what Lucy did with switching overhead. Like I've practiced that before. I feel comfortable with it. and for me, knowing grip is the main thing that I'd be. ⁓ @MisfitCoach: Well, and a lot of times it is based on feel and you can adjust as you go for sure. Yeah. 100%. @paige_semenza: concerned about by the time I got some muscle ups that might be better for me in the long run. @MisfitCoach: Right. Yep, absolutely. Caitlin, watch this technology. This is about to be insane. What do you suggest if you have one or two ring muscle ups? I'm happy with myself right now. ⁓ So honestly, advice isn't that much different than what I said because of the tiebreakers. I haven't seen the scoring sheet, but I'm assuming the tiebreaker time is when you finish your snatches. If you get into the muscle ups and there are Caitlin, the amount of people on the leaderboard @paige_semenza: you you Yeah. @MisfitCoach: zero two three muscle ups is going to be pages of just over and over and over so if you want to be at the top of that the play is this is from the opening lunge to your final set of dumbbell snatches four time and then you're probably going have a long time like a really significant amount of time to then go and do your muscle ups and @paige_semenza: Right. @MisfitCoach: I don't want to tell you to fully crash and burn cause not go get three, four, five muscle ups. If you end up having seven or eight minutes to do them. but if we're talking tiebreakers here, the way that you push that I think is, is incredibly important. you know, weird about this is I don't think the leaderboard is going to be jammed up with people who are. with people who are trying to finish as opposed to what I just talked about because there's an insinuation of GPP you can do ⁓ 20 muscle-ups Five six eight something like that that you're probably gonna get to a point With the other movements where you're giving yourself time to finish So I think the real logjam for a lot of people ⁓ is going to be at that really low number of muscle ups. And that means again, three, two, one, go all the way to your final snatch is four time. ⁓ That doesn't mean don't break it up, but it definitely means get it done as fast as possible. @paige_semenza: Mm-hmm. Yeah, I do too. Yeah? Yeah. I, don't think I have much more to say than that. Like if you are confident that you have one or two ring muscle ups, then like really it and then give yourself a little bit of time to try and get on the rings. But, yeah, exactly. ⁓ Yeah. @MisfitCoach: Don't get on the rings too early. I really can't stress that enough because because you're going to, you're going to use up the muscle ups that are waiting for you in 30, 45 seconds, a minute longer, that kind of thing. So make sure that you really feel ready when you go to do that. ⁓ one that I don't want to do, ⁓ I that we're going to have unique listeners to each podcast, but one thing that I don't want to do is just say the exact same thing for the stuff. @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: I will make the post on Instagram again, where we talk through the specifics of the sweat check of mobility and activation, that sort of thing. we'll go real like rapid fire here with it. I that the sweat ⁓ is non-negotiable of So we're going four to five minutes, three times. So 12 to 15 minutes. And the easiest way to think about this is we are going for. ⁓ your resting heart rate up to your zone two heart rate by the end. That is the spectrum that we are taking from zero to 12 or zero to 15. So it's nice and easy. you don't have to switch machines every single time, but think it helps mentally to switch machines. ⁓ and we can get blood flow kind of into different areas there. this is one week where I would suggest the, the ski erg, get some hips involved, into some of those same positions. @paige_semenza: Mm-hmm. @MisfitCoach: that you would have and then really get the upper body involved. do not push. Like if you're a aerobic monster, you don't actually need to make it to one 40 minus your age on that final one. We just want you locked and slightly trying the fitter you are, the lower your heart rate needs to be, or the your heart rate can be essentially towards the end of that. So don't get super strict with it and feel like that you did a four or five minute, like pretty hard on the skier. We don't necessarily need that. But that's going to be our sweat check. That's how we're going to get started there. When we're talking mobility here, really upper body focused. I do think that we always need to reiterate the fact that with you know, the way that our works that we are all one muscle. Everything is very connected. So your hips open is going to end up allowing you to be in the kind of position ⁓ where your thoracic spine is nice and stacked. So we do want to pay attention to the hips. Couch stretch for me, couch stretch is easy because my shins are tall. So dragon pose is a little bit better for me. So if you can get into a couch stretch really easy doing the dragon pose where the that is trailing, you put your arm up on the post, you can get into a really good stretch there. So we're going to pay attention to that. We're going to make sure ⁓ that glutes and low back or just kind of along for the ride. If you have those issues in general, especially related to the dumbbell snatch, and then getting into the hollow and arch position, ⁓ just sure that you're, know, you're doing your pigeon pose and smashing the glutes and that sort of thing with your mobility. and then, man, I really I know this is a cop out, but I find upper body mobility to be so personalized, ⁓ in what @paige_semenza: Yeah. @MisfitCoach: opens you up. Is it your lats? Is it your traps? Is it your shoulders? know, do you need to do the scat mobility for some people, you know, going on each side with the single lacrosse ball works better for other people, the peanut or the ⁓ foam where you're getting into thoracic extension. That's why the test retest model is so important in this. Our test is basically, I don't know that I'm going be able to show this right now. I can get far enough away and that you can still hear me. But we want to be in this beautiful stacked position here with our rib cage down. And we want to see where that range of motion is at in this position. And then we just want to go do some tests. if you have a friend that you trust, ART is incredible for getting ready for something like this, where go down, you know, to your lats and they pinch on to the bottom and squeeze and you've got to work through range of motion with your arm. You can do the same thing up on the traps. That was something that always had a huge effect for me. ⁓ And then someone who actually knows how to wrap your shoulder with voodoo floss. is such a game changer. a huge thing there, but spend the time to prove to yourself that you've made a noticeable difference. It can be cool to do the bilateral stuff and then like one arm straight up overhead and the other ones looks like it's bench pressing. ⁓ then you can then go do that to the other arm. but take your time. You've already gotten warm. You've already gotten sweaty. Give some love to your upper body. We don't know whether you're. @paige_semenza: floss. Yep. you @MisfitCoach: You know, you're, you're jacked and your biceps pulling you forward or it's your pecs, that sort of thing. So that whole, all of it, all the way around everything that you can think of that is basically from mid spine up in your body should be addressed if it feels tight while you're trying to work through these things. the actual, activation here, personally don't. I personally don't do a ton of upper body activation. Um, I just feel like there's not that many bullets in the gun, um, when it's related to this stuff. So like, I'll make sure that I'm doing the band pull aparts, but like, I was always the person in class that was like three, four, and then looking around 19, 20, like that kind of thing. Um, because I did notice a difference, but again, a little bit more fast Twitch there. So @paige_semenza: Yeah. @MisfitCoach: So the activation is just to make sure that the musculature is firing after we've done this. then specific warmup. This is probably easiest way to ⁓ how ⁓ do ascending level of difficulty and skill related to a movement. I'm doing regular old walking lunges to start. I'm dumbbell snatches from the hang. or with a really lightweight, I'm just going through a movement pattern. I'm not even doing pull-ups in round one. I'm probably kipping on the bar, getting a really good feel for that position. And then as I go, I'm going to add a little bit of weight to the lunge. I'm going to add a little bit of weight to the dumbbell snatch. I'm going to start to do my pull-ups. Then I'm, you know, if I need a longer warmup, maybe there's a round where I'm in between chin over bar and chest to bar. And I'm just getting these really small sets and getting into the rhythm of @paige_semenza: Thank @MisfitCoach: What does all of this feel like together? What do these movements feel like in unison with one another as I go? And then eventually we'll end up making sure that the movements themselves feel really good and the muscle ups feel really good. I personally would not prime for this at all. I don't know if you would page, but this just to me doesn't have that like shoot out of the cannon kind of feel to it. @paige_semenza: No, it doesn't. But the start of any workout that makes me anxious, I'm going to prime myself. I'm a primer till I die kind of person. So if you do get anxious, like prior to three, two, one, go, get some of those nerves out with the primer. could even be a 10 second spike the eco bike. Like it doesn't need to be drastic. It could be 30 seconds ski or, you know, ski hard until it feels and then get off. @MisfitCoach: Mmm. Yeah. ⁓ huh. Yep. @paige_semenza: It doesn't have to be crazy. @MisfitCoach: I I misspoke a little. would, I would go, you know, if I'm by myself and I want to be slapped in the face, I'm just going to go see if I can get up to, would just go get to ⁓ a 1500, whatever Watts on a bike like that kind of thing. Just, just ⁓ wake up and know that I'm going to be in a slight level of discomfort for, well, for seven, eight, nine minutes, however long that would take. @paige_semenza: a specific movement primer. Yeah. Yeah. Yeah. @MisfitCoach: And then I really got to be locked in mentally on the muscle ups, the way that I move. Yeah. Rep one probably is going to feel okay. but am I keeping my dip? Am I using my hips? Am I turning over and letting my lower half get below me? That sort of thing. so that's how we're thinking about warmup here. Strategy. I that we've already talked about this, but for the people who are listening to the version where I cut out all of the dead air, we are going to just kind of lay this out. @paige_semenza: Yeah. @MisfitCoach: Um, the lunges and the snatches for most athletes need to be done basically unbroken with quick transitions, pretty smooth. Um, we want to make sure that we're switching arms as often as we need to, um, putting the dumbbell down, um, because you don't, you want that like one breath before you start to do your dumbbell snatches. That's also totally fine. Um, But we're working our way through that stuff, knowing that most people that we are competing against at our level are going to do those movements in a similar amount of time. And if that's the case, we kind of need to follow suit. that happens with a lot of, a lot of workouts. Also, we haven't said it yet this year. which is crazy. Normally you have like a counter of how many times that we say it, but it's no standing around season. and you're going feel weird if you put the dumbbell down and just wait. @paige_semenza: Mm-hmm. @MisfitCoach: to do something that you can do right now. The place where we make our money strategically, the place where misfits will be smarter than other athletes that don't talk about this stuff on a regular basis is the way that we break up our pulling gymnastics. I want you to choose descending sets the first two movements. for sure for the pull-ups in the chest to bar. And I want the amount of sets that you're planning to do to be more @paige_semenza: Right. @MisfitCoach: in your chest to bar than they are in your pull ups. Right? So like a high athlete, unless this is like, we're going for a world record, I want two sets in the pull ups. And I know that you're going to hate me for saying it and you're just going to jump back up anyways. You're jump right back up, but we are under control. We are, it looks like I cut out there. I don't know if you guys can still hear me. @paige_semenza: ⁓ Drew, I lost you. @MisfitCoach: Damn. I'm back. All right. I'm going have to run an ethernet cable out here next week, apparently. I don't even remember what I was talking about, but basically we are having those descending sets as we go. we get into the chest of bar, and we're thinking the same thing. If we did two sets there, it's okay to do three sets in the chest of bar. if we did three in the pull ups, it's okay to do four with the chest of bar, that sort of thing. And then. ⁓ @paige_semenza: Okay. descending sets. Yeah. @MisfitCoach: We're stomping the gas pedal if we're going to the end of the workout here. So that's, that's something to keep in mind. If you think you're going to get between, would say zero and five muscle ups somewhere, somewhere kind of in that, in that realm, with the muscle ups descending also for sure. Right. Like that first set should be your biggest set. but we with like, I think Lucy probably could have done this workout again, 10, 20 seconds faster with a few changes. @paige_semenza: Mm-hmm. @MisfitCoach: ⁓ we saw the, that final rep where I think she might've gotten a no rep. didn't look like a no rep to me. where just kind of had to ⁓ work way through that dude. are not, we are not touching that in the first set. Right. And pet peeve for me as a coach and I do it as an athlete, which makes it kind of hilarious, but the ⁓ stop the bottom of the dip on the rep of every set. Wait. @paige_semenza: Yeah. @MisfitCoach: and then drive the knees up to then finish your final debt rep. Do not do that. Don't do that in this workout. Time under tension is everything. Know you're doing them. Okay, ⁓ two, three. I think I'm going to stop at four. Pretend like you're going to do five. ⁓ rep 20. Well, thank you. You will finally do your 20th rep when you're supposed to and not later than you're supposed to. @paige_semenza: Yeah. Yeah. @MisfitCoach: So again, do not stop and change the way that you're doing your dip in the final one. And again, this kind of thing happens when we're getting real deep into something like this. I get it, but fight it as much as possible. But whatever would end up being the wrong choice, the six muscle ups, the seven muscle ups, whatever your number is, ⁓ want to cut it short because it's going to make a big difference when you go in and do one to two more reps than you would have in that next set. We just sort of keep going down. Yeah, okay. I'll show this. I'll show this comment to everybody. ⁓ So again, move the way, move the way that is like you're trying to show off how beautiful your movement is. And we'll go into actual strategy here in a second. Page anything on the strategy element that I didn't talk about ⁓ that's into your head. @paige_semenza: Got scared. ⁓ not really. Like some of like, you do have to be ready for that backup plan of like, this is the plan that I'm setting out. If start to feel shitty earlier than I thought I would, okay. I have to know what I'm going to change to. you like, have to accept that. Like don't let your ego play into it of like, I'm going to force another rep. I'm going to force another rep. Don't it's 20 is deep set of muscle ups ⁓ and that's not to pay off for you. @MisfitCoach: Hmm. @paige_semenza: That's like the, know, the biggest thing that I'll say there. and again, the body language could come into play with that as well. So you saw go out way hot, like her body language didn't change that much. She still did her best to finish the workout. so there is a layer of like, don't feel defeated if things have to change. and then the other thing I'll say ⁓ about the. @MisfitCoach: Yep. Yep. @paige_semenza: Warmup stuff is like, make sure the single overhead dumbbell feels good when you're walking in warmup. Like as you're testing movements, like if there's something that feels off or you feel like off balance, take the extra time to make sure it feels good before you do start. Like a couple extra lunges is not going to hurt you. You just did 500 wall balls and box jump overs last week. Your legs are, well conditioned for that kind of stuff. @MisfitCoach: Yeah. I don't think you're going to over warm up the lunge or the dumbbell snatch. I don't think that's going to, I don't think that's going to happen to anybody. it is this workout is a trap for athletes who are good at pull ups, chest to bar and muscle ups. And I'm talking about, I don't know, 250th to 2000th in the world. somewhere in that range, that type of athlete. Because you're going to feel so, so you're basically, if you push early in this workout and you're like, I don't need to break these up. Like this is going to be a huge deal here. You're going to end up getting the exact same score as somebody who doesn't like pulling gymnastics that game, this workout, you get to show off on the rings. You don't get to show off before that. It doesn't mean anything. Right. Like if you're, this, if this workouts for time and you're anywhere from seven minutes to 12 minutes, you're falling into that range there. This is 20 ring muscle ups for time after doing all of the other movements, you up to get there. You can go get that time back on the rings, especially because this is like one of the rare stand around during the open moments that there are, right? You get to go show off there. So we've, have some. @paige_semenza: Mm-hmm. Right. @MisfitCoach: pretty incredible pullers that I mean honestly put up some of the skill numbers. I'm like I got to start capping these things when I tell you guys smooth set because that's too much. That's not what I'm looking for here. So again just like we talked about with like the rower that rose at the same pace as you but they're better than you at it. They feel better when they get off the rower at the same time as you and then can do go do more. Same concept. You're a better puller. @paige_semenza: Yeah. @MisfitCoach: You aren't going to show it until we get to the rings. And then when you get to the rings, hopefully again, you have the athlete IQ to back off from like, yeah, I could do eight right now, but I'm going to do six or I could do seven. I'm going to do five, that kind of thing. Kind of want to save some of that as you go for sure. All right. efficiencies. Talk about lunges. this is a very straightforward. @paige_semenza: Mm-hmm. Mm-hmm. Yeah. @MisfitCoach: I'm gonna say easy movement, but like very openy movement with the weight that they're giving you. and Paige's nod to the way that you're moving and the way that you warmed up is probably going to have more to do with its effect on the rest of the workout than anything we say related to while you're actually going. We want your hips to be open. We want your T spine to be open. We want you walking in a way where your feet aren't so close together. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: that you're getting that wobble, that sort of thing. we don't want to be doing these split squats, ⁓ because that's going to be too much of the quad. So basically you're at the bottom of the lunge. You stand up and then bring your leg forward. We want to get the weight onto that front foot so that we can use the glutes and hamstrings to kind of pull us forward. But dude, warm up. They should really, really good before you go to me. ⁓ That's more important than the exact way that, my goodness. You, one of those people that like, looks like your wrist is going to break because the dumbbells hanging like that kind of thing. I don't think that matters as much in this workout with the weight and the rep scheme I to be ⁓ warm and super comfortable with the movement. So it's like an afterthought. I just go do it, get it done. Yep. @paige_semenza: Right. Yeah. Right. Yeah. You want to be able to stay stacked. Like you don't want any of that low back extension happening. You want your rib cage to be able to, to pull down towards your belly button, like take the time to really roll out your lats, get around your rib cage, get into those like deeper. So as muscles, if you need to, the more access you have, the better you're going to feel. @MisfitCoach: Yeah, absolutely. dumbbell snatch. did the entire episode of the podcast where we talked about one the lowest barriers to entry. One of the things that you need to be able to do ⁓ is your lower half and what we refer to as CrossFit only. Here we go. the things that we talked about are popping up in the open exactly as we thought, cause they just do the same things over and over. Not a, not a knock. It's just how the sport is. and. ⁓ your ability use legs to move the dumbbell. Biggest correlation that I can have would be the kettlebell swing. Because when you do the kettlebell swing, because you send it out away from yourself, it is so obvious when you try to yank a kettlebell up in this position. But it's the exact same concept. So as we're down in that position, we really want to have the legs loaded. typically means a little bit, it's gonna depend on your proportions, but we're looking for knee bend as the, basically as the dumbbell passes back in front of your hips, we wanna get the legs bent there and we just wanna be in. Just not a compromise position. don't want your T spine rounded over. I don't want you kind of hunched over in that bottom position because that's also not a place where you're able to breathe as well. It's not a place where you're telling your nervous system that you're doing all right. it's not going to think you're doing all right if you have a C shaped spine. so I'm not saying to like squat down in the movement. We don't want to see that either. That's, that's the scariest kettlebell swing of all time. @paige_semenza: Mm-hmm @MisfitCoach: The one that goes, the bell goes close to the ground. ⁓ but basically you're standing up, just like last week, we want that knee extension, like just over and over and over. Keep that bad boy close to you. Don't send it out away from your body. don't over grip it. you know, don't squeeze the shit out of it and not breathe as you're going. that's going to have effects on both sides, but obviously the dumbbell snatch is a, is a pretty straightforward thing. There's a million YouTube videos, including on our channel related to them. @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: Use your legs. @paige_semenza: Yeah, I mean, I would use the rower and warm up. Like there's your leg drive. There's your pull. Like there at least you start to get the timing component, you know, get that muscle memory going posterior chain warmed up. Yeah. @MisfitCoach: Mm-hmm. for sure. This part's a little funny. You guys go too high in these things. I don't know what you're doing. If you were a normie like me, you'd know that you just, this is your chin. Your chin's not right there. ⁓ I don't want it to mess with your timing. I don't want you to invent a new movement pattern for yourself. So if you're a little, you know, we don't want you ⁓ getting, you know, a chin hair over over the bar to break the plane, but like, @paige_semenza: Yeah. playing with chest of R @MisfitCoach: This is one of those things where the time under tension is less. The KIP is a little bit more shallow. Like, so while you're warming up, try to think about working through that and making sure that you're not getting way over the bar because it's just not something that you need to do. man, set the tone ⁓ the way that you are. mean, we're, basically going from, we're using our lower half to we're using our lower half to you use. ⁓ You're you know, your lower half ish your midpoint. again, when we're fresh, we don't need to use our hips. there's a few, you stragglers out there still living in like 2019. you're not your hips ever. so we need to address that at some point, but there are people who are going to move less efficiently because can early in this workout. And that's going to be a problem. @paige_semenza: Yeah. @MisfitCoach: so my advice is as corny as it sounds that rhythm of in my peripheral vision, I can see my feet. That means it's time for my hips to pop feet, hips, feet, hips, feet, hips, every rep, get yourself into a rhythm. This is the time of year where you can actually have ⁓ like internal dialogue because you don't need to count. Hopefully because you have a judge that sort of thing. we're, thinking about it from, ⁓ from perspective of, really using our hips. We're not. holding onto the, to the barbell like this, Our gymnastics grip is pinky knuckle on top of the bars. We're going to really over grip there so that we're locked in. And the only difference between a chin over bar and a chest of our pull up is timing. We get further behind the bar and our legs come higher to create a deeper hip pocket to then have hip extension. so we're just, you know, a little bit more patient as we get into our hollow body position. @paige_semenza: you @MisfitCoach: And we have that hip pop. And once you get that feeling, same idea, feet, hips, feet, hips, feet, hips, really try to get into that rhythm. Whatever 10, 20, 30 % efficiency you can eke out at a point in the workout where you think it doesn't matter be ⁓ more full set on the muscle ups, which can be 30 seconds, which can be a hundred places on the leaderboard, that kind of thing. @paige_semenza: Yeah. Yeah. Yeah, I was just bringing up, I actually just sent it to one of my athletes earlier today, the misfit butterfly complex, the like the ⁓ hands my favorite one. I'm going to share it in telegram for everybody, but ⁓ there is nothing I like more ⁓ for with timing on a butterfly pull up versus a chest of our pull up. So if guys can incorporate this in some way in your warmup, I think it really help. @MisfitCoach: Yeah, that would be really good as part of the warm up for this. Yep. @paige_semenza: just shared it in the community ⁓ on ⁓ I want to forget. @MisfitCoach: Yep, for sure. all right. So, we just don't, no one has time for me to talk without having a visual show of muscle up. could, I could, I swear to God, I could talk for one hour straight about how to perform a muscle up correctly. If you went roots camp and I said that our little section was going to take 20 minutes and it took 45 minutes. @paige_semenza: you We know. @MisfitCoach: then you know. ⁓ @paige_semenza: And I had to figure out what to do with double unders in 40 minutes. @MisfitCoach: Right. If people over there teaching shuttle runs I'm on like minute nine of, of kipping. so here's what I can say. We need full open hip in this movement. And it would be worth it for you to film yourself and figure out if you're doing that or not, because the people. who start CrossFit with an abundance of upper body strength that can just get over the rings. Um, just die out in these workouts, right? You're the, you're the cool jacked muscle up person in your gym. And everyone's like, go, what is he doing? And it's like, I don't use my hips. Um, and my arms are gone, so I don't know what to do here. Um, so we're paying attention to that. I would say we are paying close attention to the angle of our torso. One of the @paige_semenza: Mm-hmm. @MisfitCoach: pitfalls of learning a muscle up that ⁓ are and this goes for muscle ups, kipping handstand pushups, getting myself over the rings one time and getting myself over the rings 20 times just have a very different feel to them and people learn ⁓ the things. They learn like, what can I do to just get one of these? And what see is an athlete hits hip extension ⁓ their body is like this. Their torso is like this and they need to rotate. All way to here from this position. And that is a massive range of motion, especially if you're struggling, right? Like if someone who's amazing at muscle ups did them wrong in that way, they would just be able to do less. But when you were trying to get a muscle up and you need to get yourself so high. that you can then send your entire body over. That's a problem. So step number one with this the is typically going to follow the head. The head is going to follow the eyes. So while I'm doing a muscle up, I'm picking a spot on the wall straight in front of me across the gym. And I am staring at it through the entirety of my set. we found this out in a lot of ways because when we studied the best muscle uppers, their position looked the same. See if I have enough props here to show you guys what I mean. So they're in this body position. less of an angle. Okay. Their leg is hanging like this, but their chin is tucked up here. They're in this position. So each person that we watched, so have someone who like is very similar from a genetic standpoint. You think they would be able to do the same amount of muscle ups as the other person. It's literally like, are you an open or closed pes dispenser? can be whether you're good or not. The people who are able to just transition quickly through have that angle that we need and the chin is tucked and then getting through the rings is very subtle. The person who is laid all the way back or is at that same angle, but their head is like that has to whip and come through. That's a huge issue in that position there. So we want to think about again, that full hip extension. ⁓ little bit of an angle to the torso and our chin tucked from this position. Our number one problem with the muscle up, the most common fault in people who have their muscle ups is from that position there. Watch this is going to be sick. All right. We have our marker. man, for the listener, this is terrible. I'm really sorry. Go to YouTube. All right. So we're in this position here and what do people want to do? They want to go like this. Okay. They want their torso to come through. ⁓ @paige_semenza: Ha! @MisfitCoach: and their legs to kick out in front. And then they're trying to hold themselves in a, bottom of a strict L sit on the rings. Not so easy, but the best muscle up muscle uppers in the world go like this. turn over in that angle between their torso and their leg stays the same. Okay. Watch really good muscle uppers in there here. They kick over and their legs just follow. They follow in behind there. The beautiful thing about that is that is the most natural version Not only is it easier for me to get over the rings than you, it's now also easier for me to keep my dip because I don't have this really long time to bring my legs back behind to get into that position. So, I will try in less one minute to say that in a way that the listeners could think of. So we have a beautiful KIP, we have a full hip extension so that again, the hip is fully open. We don't want to exaggerate it and have the hips above. have a angle, that is not. parallel with the ground, it's a little bit more upright. We have our chin tucked and then as we transition through the rings, our legs are swinging underneath us instead of kicking up in front. And then for the love of God, keep your dips, the amount of strict ring dips that we will get sent to us in this workout from people who should finish that don't finish. It's going to be a lot. So don't do that. Keep all of your dips, start to keep them when you're fresh, continue to dip them. Um, yeah. Page. How did I do? @paige_semenza: Not bad. Definitely a lot of, yeah, yeah, yeah. There's definitely a visual aspect to it, but again, we do have videos on YouTube that we can translate this in, with the visual, but that's, that's really what it comes down to. If you guys want to see that stuff, we could share it on in Telegram, but we have ton of access on YouTube. @MisfitCoach: All right, thank you. ⁓ yeah. And watch, you know, the so many, we go to training camps. talk to people online, people DM me, people email me. What books did you read? How do you know these things? Just watched people who were really good in slow motion over and over and broke down the component parts. Yeah, that kind of thing. So if you're trying to figure out a visual representation, go to YouTube, find someone who's good at muscle ups, and they will probably be doing all of the things that we're talking about here. @paige_semenza: Right. Monkey see, monkey do. @MisfitCoach: The biggest thing I would say though, is identifying that you can take and put into practice. Like a single thing. Is it tucking the chin? Is it letting the leg swing back behind? Like for me, for years, that up was such a huge part of my muscle ups and got worse and worse as the set went on. And because my muscle memory of the turnover was just there from doing it for 10, 12 @paige_semenza: Yeah. @MisfitCoach: I actively pull my legs backwards when I turn over. it's ⁓ added, don't know, ⁓ 30 back to my muscle ups because ⁓ as work through the sets, things just start to break down ⁓ and get this magnifying glass and the things that you do wrong. So we're going to try to find that one thing that we can change, when we're doing this, because it can make a really big difference. @paige_semenza: Mm-hmm. Yeah, I think I have much more than that. @MisfitCoach: Come on, Paige, you don't have anything to add to that? ⁓ We will stay here for a couple more minutes. We still got some people on the live. If you guys have questions about individual strategies, about warmup, about what the fuck is Drew even talking about, feel free to throw them in the chat. @paige_semenza: HMMMM You @MisfitCoach: Thank you to give me a two second time out there for rambling. @paige_semenza: See if. @MisfitCoach: What are you doing this page? @paige_semenza: I'll do it tomorrow afternoon. McKenna's coming here. yeah, our friends, it's her birthday tomorrow. So we're going to spend the weekend. I was hoping it something McKenna could do, but now I'm just like happy that I have her to go through it with me. @MisfitCoach: ⁓ nice. Cool. Very cool. Yep, for sure, for sure. @paige_semenza: but I will definitely get sweaty for this one. @MisfitCoach: Well. Yeah. Yeah. Really good warmup is big here. It's like, and it's funny too, cause you want to put a lot of eggs into the basket of like the sweat check, the mobility, the activation, not as many eggs into the basket of stealing, pulling reps from yourself. @paige_semenza: reps. Yep. @MisfitCoach: All right, gang, I think that's it. Thank you for joining us for 26.1 recap and 26.2 announcement breakdown, all that good stuff. We got a cool, cool workout here. Hopefully you, hopefully you like it. But we opened this podcast with I've just, I've done it right. Like I've already done all the stuff. This is an expression of the work that you've done. And if you're going from @paige_semenza: Yeah. @MisfitCoach: Lunge to the final set of dumbbell snatches. And that is your workout. Give that the attention. Yeah. Just, just go get after it. Go do your thing. There's thousands and thousands of people in the same position as you try to go faster than them. That is your competition for sure. Yeah. All right. Do we do it page? Thank you for tuning into another episode of the misfit podcast. Thank you to our show sponsor. You can recreate. @paige_semenza: Send it. Yeah. Mm-hmm. Fuck him up. We did it. @MisfitCoach: The legendary proper recover by getting gorilla mode intra gorilla mode way. ⁓ the strawberry Kiwi and I add, no, we got a question. no show on stream ⁓ for who are just starting to get their kipping pull-ups. Is there an advantage to doing singles or very small sets like two to four at a time? I would not recommend singles something like this. think the plyometric dynamic effect of @paige_semenza: Jumping. @MisfitCoach: jumping and grabbing the bar is going to be a little bit of an issue. So it's more about ⁓ you're doing it, thinking about, it's typically going to be a grip thing when comes to that. So I would, pay attention to your grip and we're doing descending sets and ⁓ trying to be as you go. and you should head to guerillamo.com forward slash misfit or use the code word misfit at checkout. Save money on the best supplements in the game support the show, support what we do. Thanks guys. See you next week. @paige_semenza: you