Latest / Misfit Podcast / Open Review / QF Preview: Misfit Leaderboards, Open Review, QF First Thoughts - E.393

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Open Review / QF Preview: Misfit Leaderboards, Open Review, QF First Thoughts - E.393 · Misfit Podcast

• @MisfitCoach: Good morning, misfits. were tuning into another episode of the misfit podcast on today's show. Page and I will be doing an open. Review and a quarter finals preview. will say right off the top here that we are not going to go in depth on the podcast about quarter finals. We're going to talk to you guys about what we thought when we first saw the workouts, some general thoughts. We're not going to like hide our opinions on them, but then tomorrow, Wednesday, ⁓ 9 a.m. Eastern time, we're going to do a group call, we're going to go over everything. We're going to talk about order. We're going to talk about the different avatars that would present, you know, strategies, one, two, three, four, five, all that different stuff, warmups, cool downs, which should do on certain days, et cetera. on that. ⁓ And it's really about gatekeeping. It's not really about whether you give us money or not. it's really just, is a. ⁓ Narrowed window of athletes I want to deliver the information to misfits directly and I want them to be able to ask questions So we're gonna put more eggs into that basket So if you want the email with the link to get into that you got to sign up for one of our programs Or can get into our telegram and the link will be in there as well So you got to do a little bit of legwork on your own, but it's a free trial on the program side and Telegram free. So if you're willing to put in a little bit of work ⁓ to be able to join the call and ask the questions and listen to us talk, then you can come in. So somewhere like everyone gets to listen and full on gatekeeping of like, have to pay us. so I just wanted to put that out there to start ⁓ a little of housekeeping and then we'll jump right into it. if you ⁓ you know, rain or shine crew, if you're a true podcast listener, the end of the episode, we will have a new segment called coaches are people too. ⁓ ⁓ where we'll just, you know, yap a little bit about whatever the heck we want. and maybe we'll keep that at the end of the podcast moving forward, or maybe we put it at the beginning and you don't need to listen or you can click the chapters thing. Or if I forget to put the chapters in, then you can figure it out. so, okay. next steps programming wise, we've been getting a few questions about this. and we made a little bit of an update to some of the. ⁓ Answers that we gave in telegram and I will put this in telegram as well. but first and foremost, if you are a semi-finals athlete in any division, individual age group, team, that would be a whole, whole different can of worms, but, ⁓ we're always, we're always here to help everybody. if you're going in person, you know, at a competition, if you're doing it online, contact us ⁓ quarterfinals and will help you plan. ⁓ your semi-finals prep dates. then we'll probably just do some separate ⁓ on so that you guys can ask direct questions. Ask direct, ⁓ my goodness. Try to say it twice fast. @paige_semenza: Got it. Asked our questions, asked our Yeah, hard. ⁓ No, actually kind of, there's hesitation. @MisfitCoach: ⁓ that was too easy. Nah, you made that look a little too easy. so you can ask us questions directly. ⁓ so contact us for that post quarterfinals the week of, next week, next Monday, the week of March 30th is cherry picking week. We have a program in there and then I am also going to share, @paige_semenza: You @MisfitCoach: The misfit benchmarks PDF. If you want to check in on one of the benchmarks, you want to do it for the first time. Great. will share a preview of the misfit affiliate programming. And then everyone who has access to hatchet and masters also has access to GPP. so you have all of that stuff to choose from, go take an affiliate class, go for a jog, get on your bike, get outside, do single sessions, double sessions, triple sessions. The is to do basically whatever the hell you want. So that there's a little bit less stress involved with that. week after that of Monday, April 6th something I've used quite a bit in the remote coaching world and something that I think could be helpful in our transition from like big adrenaline dump from open and quarter finals to starting off season programming is essentially a preview week of off season one. So you guys will get basically one lift, one accessory, one conditioning, one skill. And it's going to explain to you within it, how it's going to be programmed in the next week. And you can take out some of the guesswork that oftentimes is in a test week or a week one of a program. so make sure if you plan on following off season one, that you get started or you subscribe the week of four six and then week of four 13, off season one will start. You will have the strength bias or conditioning bias path that you can be on. ⁓ And then something that I've done for remote athletes, and honestly, lot of athletes who just reach out is a hybrid version. So we're going to do a little workshop video where I give you guys the template and show you what things go on what days, and you can come up with your version of what that is. And that's sort of bridging the gap between remote coaching. Like I rarely have a remote coaching athlete where it's five days a week of conditioning bias or five days a week of strength bias. ⁓ @paige_semenza: Yeah. @MisfitCoach: And part of that could be due to schedule could be because they're more open athlete, you know, volume wise. ⁓ but a lot of times it's because not really one size fits all. Like, yeah, I, I have a, I need to have the strength bias, but I'm good at pressing or I'm good at squatting or I'm good at deadlifting, that sort of thing. so that all be on there. Last but not least this episode of the podcast, as well as the rest of them are brought to you by gorilla mind. can head to gorilla mine.com forward slash misfit or use the code word misfit at checkout. You save on your order and you support our show. we've had really good support thus far, and I've got a lot of DMS about how much ⁓ are liking the products. So just to kind of a hat tip to you guys, I appreciate you guys supporting the podcast. I just ordered. So there, I two things. @paige_semenza: You @MisfitCoach: I just ordered gorilla dream for the first time, to, test out their sleep supplement. ⁓ I want to, I wanted to talk about this because I'm super sensitive to these things and ⁓ is super The personally, the way that, and it's not like, you know, me being a, a, a 200 pound male. Well, I wish 190 pound male these days. like @paige_semenza: What's in it? @MisfitCoach: A lot of times I need a little bit more of something, but when it comes to this, it's definitely not the case. If I take the recommended dose of most sleep supplements, have the craziest dreams and like my sleep metrics are sort of all messed up. So I'm definitely going to start with, they have dosing instructions of like, basically if you're small or sensitive, I'm one of those things, ⁓ then start with, you know, whatever a smaller dose. @paige_semenza: Mm-hmm. you @MisfitCoach: But the reason I added it to my cart is because they had a deal where if you spend a hundred dollars, you get glycerol. I've been fascinated by this for a while and I've never tried it. It's basically for liquid retention. and do you. Okay. So the idea would be pre endurance event. @paige_semenza: They got you. Okay. have it. I never used it though. I don't really know how. @MisfitCoach: Like I know whenever I've been on an endurance kick, my body can't handle the level of hydration. the amount of times that I have pissed on like the side of the road or in the woods, getting off my bike or like on a run, is than 20. so it's hard for me to hydrate in that way. Like my body's not trained for it. and then, like six weeks away from a 40 year old. @paige_semenza: Okay. Mm-hmm. @MisfitCoach: sometimes I got a tinkle in the middle of the night. so that be another use case for it. ⁓ where you have better water retention. so it'd be basically, like I know like fighters use it, endurance athletes use it, and apparently old men use it. ⁓ I don't know how many old men are going on gorilla.com, but, anyways. ⁓ the sleep supplement so that cause glycerol is like 40 or 50 bucks. So was like, all right, I'm in like, like I'll add this to try it. that sort of thing. And I know that I can always pawn the, ⁓ if, the stuff doesn't work well for me, like I'm a pretty good sleeper. can pawn it off on my wife pretty quickly. so I am very interested try both of those things and I will. @paige_semenza: Mm hmm. Deal. Yeah, I have it. bought it because it was like a bundle. They got me to and then but I haven't used it. kind of scares me because it's liquid and I'm like, don't know what it's going to taste like. I haven't even opened it. Yeah. Right. Exactly. @MisfitCoach: I don't if it's flavored, what the deal is. I do a lot of like, I've gotten to the point where I like have be very no fuss about my supplement taking like this morning. I don't put creatine in my smoothie in the morning because my son tries to steal a lot of it. ⁓ like this morning he was yelling at me that he, even though he had his mini one, he wanted my big one. ⁓ @paige_semenza: Yeah course. @MisfitCoach: As I'm leaving, he's literally pounding on the door, the window. I want the big smoothie. And I'm like, it's my breakfast dude. And he's like, so you think that matters to me, dude? I don't care. me the big smoothie. Um, so I just like four tablespoons of water, seven grams of creatine. Just swish it up down the hole. It doesn't really taste like anything. It's a little mealy, but like it doesn't taste like anything. So I will probably. @paige_semenza: you I don't care. Ugh, I'm say the texture, Yuck. @MisfitCoach: put a cap full of glycerol into a cup, tiny bit of water down the hatch. Yeah. I don't have the space in my days anymore to get cute with stuff like that. Cause otherwise I just don't take it. Yeah. @paige_semenza: Shoot it down, it's fair. It's still nasty. Yeah, that's fair. Yeah, fair. ⁓ have to keep it in a very convenient too. ⁓ again, up there on my shelf, so that also doesn't my case of taking it. @MisfitCoach: ⁓ yeah, for sure. Yep. Yep. Yep. All right. Uh, let's do some leaderboards. So we have 26.3 leaderboard and prize. Um, I think almost everyone has reached out to me. I think there might be one straggler. If you've won a prize, um, please reach out to me, but I think almost everyone has now. So we'll give away a prize for that. And then we're going to double the prize, um, for the overall. So we're going to do. @paige_semenza: Oof. @MisfitCoach: 26.3 women 26.3 men overall women overall men and we'll go through the prizes. So let's pull this bad boy up here. women, Kenzie Riley, Elena Pomerisi, Lindsay Hoffman, Adrian Winjes, Kelly Clark, Paige Semenza, Ashley Drabicki, Kaylin Mitchell, Peyton Forsyth and ⁓ G. are top 10. And the drawing is from, so shout out to all of them for crushing 26.3, but the drawing is from everybody that's on the list. So Paige, you got your random number generator going. @paige_semenza: Yep, yep, out of the 19, we got 8. @MisfitCoach: Kailin Mitchell. Congratulations. Reach out to me. I am at misfit coach on Instagram and telegram coach at misfit athletics.com is my email. All right. 26.3 gentlemen, Kyle Malin, Adam Salmani, Anthony Greco. I like saying Anthony, Tyler Kluver, Shane Lloyd. Okay. Here we go. DJ. Smoczynski. Yeah. @paige_semenza: lives. sounded right. @MisfitCoach: No, I gotta I gotta basically told me shout out. He did get ⁓ 1.5 times gift card for telling me how to pronounce his name ⁓ He said a lot of his family tells people the Z is silent, but it's actually not so I could say Machinsky But it's ⁓ I think I even looked it up DJ DJ tell me how I did That was sixth place seven through ten Wyatt Mel John Domek Nicholas Cole Butler and @paige_semenza: You It's amazing. @MisfitCoach: Hunter Stewart. Well done on 26.3 gents. Paige, what do we got for a winner? @paige_semenza: 18. @MisfitCoach: 18 Nicholas Nicholas Becker, reach out to me at miss the coach everywhere. Except for I don't know, tick tock or Friendster, coach at miss but athletics.com. All right. Now we're going to do the overall. One thing that was interesting and really lends to GPP reigns supreme is the scores don't really. ⁓ @paige_semenza: vibes. @MisfitCoach: I had to do a lot of manual scores. ⁓ that was a pain in the ass. will not do that next year. but we'll, we'll put the information out sooner. it's pretty ⁓ similar. Like you put someone in, I had to put them in overall and the workout, they're almost always in the same spot. ⁓ and that was the case across the workouts, which is, which is kind of cool. So overall ladies top 10. @paige_semenza: Mm-hmm. @MisfitCoach: Kenzie Riley, Elena Pomerisi, Lindsay Hoffman, Paige Semenza, Kelly Clark, Adrian Winjes, Emma Hagstrom, Peyton Forsythe, Kaelin Mitchell, and Ashley Drabicki. out in 11th while doing Masters, Semi-Finals prep, Missy G. All right, Paige, this is the double gift card right here. @paige_semenza: Out of 19, who is in 12? @MisfitCoach: Caitlin Nolan there you go. Caitlin. Well done. Well done Reach out to me. I know you will Also, you said you could only do strict handstand push-ups in the winter and I really wanted Barrow to kind of jump in and say something I thought he would take care of that. I got to know what that means Because he there was there was one comment a while where he said this is the most Caitlin post ever I think I can only do handstand push-ups in the winter @paige_semenza: vibes. Yeah, what does that mean? @MisfitCoach: might now be first place. And I'm pretty sure she said that. She said, I can also only do them in the winter. I was like, that's amazing. What does that mean? @paige_semenza: What? Wow. I mean, I'm cold in the winter. Those shoulders are not warming up. @MisfitCoach: Yeah, have said this on the podcast quite a few times. The first time I ever did 20 unbroken. was nude in a hotel room. I just want to throw that out there. was, I was what? ⁓ pre-shower. Yes. Pre-shower. Yeah. Yeah. I can't now. I'd be too sweaty the rest of the day. about those walls barefoot just cruising. ⁓ right. overall gentlemen, Adam Salmani with the victory. Congratulations. @paige_semenza: Post shower or pre shower? Post shower? ⁓ okay. Yeah. @MisfitCoach: Adam Salmone, Kyle Moline, Tyler Kluver, Shane Lloyd, Antonio Greco, Wyatt Mel, Christian Bergseth, DJ Zmachinsky. Let's get an easier John Domic, Hunter ⁓ Well done gents. Top 10 overall misfits in the open. ⁓ wins the double prize? ⁓ @paige_semenza: We're going way to the back. 25th. Yeah. @MisfitCoach: All right. I'm gonna, I'm gonna kibosh that this person didn't do 26.2. So we've got a few people on here. ⁓ if you know who you are, and you feel slighted, reach out to me and we'll, we'll make it right. If you don't know who you are and you're not listening, it is what it is, but you got to do all the workouts to get the full price. @paige_semenza: Bye. right, we're going. All right, we'll take it back to the front of the pack six. @MisfitCoach: Wyatt Mel. @paige_semenza: ⁓ he's going to be so excited. Listen, I could show you this is random number generator. I don't, I don't see it. @MisfitCoach: Listen pages out here given the prizes to her fucking remote clients She also doesn't she doesn't have the list that I have I don't share that with her so she couldn't have done that but Wyatt congratulations ⁓ know where to find me Beautiful beautiful beautiful Alright, so we're gonna start this we're gonna open recap first before we do the quarterfinals stuff @paige_semenza: He's gonna be so excited. @MisfitCoach: 12 minutes of wall balls and box jumps, 26.2, eight to 15 minutes of lunging, snatching, bar pull, and some ring gymnastics, 26.3, 16 minutes of burpees, cleans, and thrusters. Now, we will give you our opinions, but I want to address how deal with this information. This is data for us. This gives us more data to collect. ⁓ Not only in what the workouts are, but how you guys did, what the stimulus was, all of that. And that goes into how we think about open prep that goes into for remote coaches. And someone says, man, I just never get better at the open. If you want to work on that, we'll work on it. So this is data for us. that is what we are going to talk about for the most part. Opinions. Me. I've got. whiteboards all back there and on none of them. it say medium duration, medium duration, medium duration, medium duration, squat, squat, squat, squat. Right. So learned to program at first ⁓ from CrossFit journal and the within that with the lifting, with the short workouts, with the long workouts, I have no clue. ⁓ how they're thinking about this. If it's like affiliate perspective three medium, the same as short, medium and long in terms of the total volume that they're doing. I have no clue. And I would like to see what I would consider better programming, I'm not taking the affiliates into consideration at all. ⁓ I'm really not. That's just not the way that I think about this. @paige_semenza: Yeah. When you, when you've like came up with a short, medium, long duration within misfit was that's also based off of like, obviously it's based off of like looking at so much programming, right. And like kind of finding patterns, but @MisfitCoach: Mm. I don't, I'm not gonna lie. don't remember. So what page is referencing is if we're in the programming meeting and you've got a short or you've got a medium and we get into that weird, you know, eight, nine minute range, how are we classifying it? Are we saying it's a short workout? Does it fit into that or there? we saying it's a medium workout? And the stimulus itself, the way that it's executed will dictate how we feel about it. If it is or nine minutes long and it's like, well, people are getting stuck and they're kind of standing around a little bit. Then in terms of energy system pathways, we're probably dealing with something that feels a little bit more medium. Whereas a lot of 26.2 felt very short, kind of blasting through and then, ⁓ there's the rings. There's this part of the workout. I have to go back and look, it is definitely based on, you know, a lot of, lot of information that got me down the rabbit holds. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: Of energy systems of the pathways within the body are, you know, the fuel sources that are being used, cetera, came from the CrossFit journal, but then branched out into other places. ⁓ I would probably have to like, go back and read again to know exactly where the specific information came from. but you know, @paige_semenza: Okay, yeah. Mm-hmm. @MisfitCoach: One of the easiest ways to think about it is the, the real gross, your mile run, your two K row, things of that nature. what happens to pacing as we bleed beyond that, ⁓ as we get into that weird, you know, gray area of, of timing that is medium workouts. yeah, that's a good question. And I don't necessarily, I don't necessarily know the answer. but I do know what a short. @paige_semenza: Mm-hmm. That's a good way to look at it. @MisfitCoach: Workout looks like feels like sounds like 26.2 doesn't really fit into that ⁓ for 99 % of the population Because a lot of the people found out that if they had to back off a little bit They had to back off a little bit to be able to go execute which means to me that the pathway we were tapping out of You know sort of that longer short duration type thing @paige_semenza: Yeah. Yeah, right. okay. ⁓ Yeah. Yeah. Okay. Yeah. The thinking of it from like the one mile run to K row that makes gives a paint a better picture. @MisfitCoach: What is your opinion on the programming, both from a coach ⁓ then over to you executed the workouts. @paige_semenza: Ahem. mean, you definitely felt very gas stimulus, throughout all three of them. Obviously there's that muscle endurance component in them, I think for most, you know, it's all gas. from an affiliate definitely very accessible, right? Like think it's low barrier to entry as far as like, if you run heats at your gym or if it's kind of even a free for all, like you can. ⁓ @MisfitCoach: Yeah. @paige_semenza: manage it either way. And then like my own standpoint, it's like, well, I like wall balls and box jumps. My you know, sneaky pulling right? Like that was deceiving kind of workout. Twenty six point two and then twenty six point three. Like, you know, I don't love that was more squatting involved, especially being a thruster and being very much, another version of a wall So. @MisfitCoach: Yeah. @paige_semenza: ⁓ but I did like the, the variants having barbell cycling, having the burpees in there, like as far as like them hurt in like challenging even the fittest on earth with the time caps. I really did like that because it's like, it is accessible for everybody, but also like Dave a way to push the of the best in a different way. It wasn't heavier weight. wasn't. bigger rep schemes, it was like, all right, we'll just shorten this up and see if you can move faster. And I really liked that. Cause it's like, feel like we, we haven't gotten away from it, but we haven't seen it in something as simple as the open. And I liked that. @MisfitCoach: Sure. Yeah. Yeah. it's so easy for me to complain and then play devil's advocate. Like I could literally just, I could have, I could do a show where I set up two cameras and I argue with myself. like jump back over to pages side. It seems like he was trying to accomplish ⁓ thing ⁓ three opportunities because in a vacuum, there's nothing wrong with any of this. I don't like. Let's do or nine minutes of something and then stand there for six minutes and look at the rings. I don't, I'm not a huge fan of that. I don't think that's necessary. I know that ⁓ a up variant seems to have to be in there basically every year, but I'm not sure why I don't understand that part of it. There are just little pieces there are movements that feel like an obsession and @paige_semenza: Yeah, agreed. @MisfitCoach: The like whole unknown and unknowable thing. It's like, we're going to talk about what we're, what was surprising, what was not surprising. It's like, there weren't very many surprises, ⁓ when it comes to, to these workouts. So that part of it to me is just of, the 16 workout is interesting because we often talk about him removing fluff from workouts. Like, @paige_semenza: Yeah. @MisfitCoach: How much different is that workout if it's 17, 18, 19 minutes long? You know what I mean? Like it's not going to be probably not going to end up with a huge difference in where people are on the leaderboard. And I think. @paige_semenza: Right. @MisfitCoach: I don't know whether he does it on purpose, but it looks like he does it on purpose at the games where a lot of workouts that if it was a semifinal or a quarterfinal, they would be pushed in one direction or the other. they don't necessarily need the extra minute or two when you see the gaps that are created by the best in the sport. So, again, it's easy for me to go in both directions, but I want to bring it back to this is information for us as coaches. ⁓ and and you can talk about that from a macro. @paige_semenza: Mm-hmm. @MisfitCoach: ⁓ aspect you can go in and if you as an athlete have an outlier in there it needs to be addressed right like if you're fit enough to be way higher than your muscle-up score then you're moving some rough movement patterns or maybe you've got some mobility issues that sort of thing so it's it's definitely data for us surprises @paige_semenza: Yeah. @MisfitCoach: No double unders rowing or wall walks. Any of those individually would be ⁓ they finally decided not to do that thing. But three of those is pretty surprising. Those are close to like check the box. Yes, we're going to do it sort of a thing. The beautiful thing here is I like stimulus of all three of those movements and I will not apologize nor stop programming them. ⁓ @paige_semenza: Yeah. you @MisfitCoach: So that part is good. Like if it was a silly movement, you know, if it was like they do pistols every year and I made you guys do a million pistols and then they didn't do them and you were like, you owe me from knee surgery or something like, then would understand. but, but there's good stimulus with all three of those movements. We told you guys that there were only four things that you needed to be good at to excel in the open. And one of them wasn't in there. @paige_semenza: Mm-hmm. @MisfitCoach: On the lowest level, you could say that holding that single dumbbell overhead for the lunges, kind of. But when you remove the element ⁓ ⁓ to, you know, basically have both arms connected to something, whether it's independently with the dumbbell or, know, both of them going overhead with a barbell. It's a little bit easier for people to get one dumbbell stacked up overhead. So there's like a slight bit of overhead mobility stability, but that's an element of every open. And it wasn't really this year again, though, access to strength, to making. You know, your dip easier, your, you know, holding the dumbbell overhead easier, having, you know, the wall balls, the thrusters, your front rack position. Again, there's not, we're not going to ever shy away from overhead mobility stability. @paige_semenza: Yeah. @MisfitCoach: and then I don't know, the only kind of programming wise surprise to me was relying heavily on the wall balls and thrusters. This is three workouts. It's three weeks. Like. @paige_semenza: And it wasn't like low volume, like was 144 of thrusters. How many? No, 72, but it was a lot still like, um, and then the wall balls you're like smashed on those. Right. So yeah, definitely some overkill. Um, if you were to change one of them, which one would you change? If you look at just the programming as a whole at this point of the open. @MisfitCoach: There's a lot of what is yes. Yeah, there's a lot of both. Yeah. Yep. @paige_semenza: of the two movements, the wall balls and thrusters. @MisfitCoach: It's tough to pick one because I liked the implementation of both. ⁓ that, that part of it, like, would be really easy for me if you said, okay, like 26.1, got get rid of the wall balls. Like I'm probably going to rowing and box jumps. Like going to keep it real bare bones. And then. @paige_semenza: Yeah. Okay. Yeah. . @MisfitCoach: That separator of this workout feels okay. And I'm doing all right. And then each time you have to do more thrusters and the weight increases, that becomes a huge issue for people. I would probably change the thrusters. I I think I would change the thrusters. would give people an opportunity to get further into the workout. and maybe honestly, I'm in my head. was like, I'll just make them all 95 pounds. I would make the workout better, but. that then makes it still wall balls and thrusters. ⁓ so it's really just for me about it being both. I'm okay again in a vacuum with the way that both of those workouts were, but the, yeah, both of them. Yeah. Just kind of whatever. What was not surprising about the open thrusters burpees chest bar pull ups muscle up variant snatch wall balls. So @paige_semenza: Hey redundancy. Yeah. @MisfitCoach: We basically got one, two, three, four, five, six of the nine workouts or the nine movements that we expected to get, which isn't like again, super. @paige_semenza: I was surprised no toast bar too. weren't surprised about that? @MisfitCoach: I wasn't there a little over half of the opens and it's really just what we'll get into in a bit is there's no toast to bar and either that is surprising. Yes. So the combination of the two, the combination of the two, is definitely a thing there. @paige_semenza: Right, okay. I guess that's more, yeah. I guess now that I've seen those. @MisfitCoach: Okay. Here's what's not surprising, even though I don't like it in the lifting era, was 65 % of the workouts were medium duration in this era, % of the workouts are medium. So we had that information already. We already knew that. And we gave you way too many medium duration intervals to with volume at a higher intensity. This year was a hundred percent. Congratulations. Every workout is medium duration. they definitely felt different for sure. had a different feel to them. 26.3 felt a lot longer than 26.1. ⁓ you watched people's body language, ⁓ lot different. so part it again, whether we like it or not, doesn't matter. Not that surprising workout styles were pretty status quo, although were they really for time? @paige_semenza: Yes. Yeah, true. @MisfitCoach: Like 70 % or so of open workouts are for time. I don't know that these were for time. got a lot of, I got a lot of really solid athletes on these lists over here and it says reps next to their score and not an actual time. So I'm not so sure that those are actually for time. second one was definitely for time, but the first and the third were AMRAP for, for just about everybody. we our couplet, we got our movement family chippers. @paige_semenza: For who? Yeah. Mm-hmm. Yeah. @MisfitCoach: Triplets, that sort of thing. None of that is surprising. and then I basically just went into the other things that we told you, you had to be good at. GPP was like like your face, everything other than the 20 muscle ups was just in your face. How fit are you? and that's what the open is, is trying to test and ⁓ it kind of to because of the accessibility piece. grip strength and hollow arch efficiency was definitely tested. @paige_semenza: at a premium. @MisfitCoach: people found some shit out about themselves when they went up for that first muscle up. I a lot of videos of that first muscle up. You could just tell people were like, ⁓ don't feel that bad right now. I don't feel that bad right now. I feel terrible. Right. so @paige_semenza: should send you my video. ⁓ I did three and I come down and was like, whoa. And I look at McKenna, I'll have to send you that video. Yeah. Whoa. @MisfitCoach: ⁓ McKenna was there. Wasn't I could tell in your video that McKenna was there. like, Hey, this is not, I think that was coming. Yeah. and then barbell and dumbbell pulling, being able to use your legs. That's always going to be in there. The power clean, the power snatch, the dumbbell snatch, your ability to, you know, it's CrossFit, Quarter extremity. Are you able to do that? Or are you just doing the old bend and snap? and causing issues. final thoughts the open, feel free to take this in ⁓ direction you want. You got to wear a lot of hats. You write workouts for people, you coach at the affiliate, you coach remotely, you the workouts, you judge workouts. what are final thoughts on all of after all said and done? @paige_semenza: I mean, when I think of evolution of CrossFit how fit people gotten and how it's ⁓ trying become professional sport, it is professional sport, I think something like this ⁓ makes sense. It's a narrow test. It's a filtration system. And it's highly accessible. like that's all I'm going to always come back to that because of again it being a worldwide test, being that affiliates need to manage. And it's, I don't know, I think when I look at it from that standpoint it's like. Yeah, redundancy and movements, but an affiliate have a great open? ⁓ I think so. I I've seen it here. I know had a great outcome with it. lot of people move into quarterfinals. So again, that filtration system is working, and it's still something that is accessible for lot of people. But when I think back to when I was getting into the open how hard they were and how high skilled things had gotten, ⁓ like pretty early on, like still love that stuff. ⁓ like I do miss, ⁓ like I still miss some part of that, but again, that's also like why you move on to the next stage. And if you have those things and you don't get to express it in ⁓ open, you're still going to have your chance to do so. @MisfitCoach: was the only part of it I liked. Yeah. Yeah. Yep. Yeah, never having the, we're to a point. So one of and this will end up being a pretty good segue. I'll try not to get too ranty, but I'm feeling it after last few days, feeling the rant just bubbling inside of me. One of the things that we talk about when we analyze competition programming is we say, if it just happens this time, ⁓ then that is part of variance. Not being that varied is part of variance in a way until it isn't. there are just things that are just like, it's like every year, it's like we do the medium, it's just medium duration workouts the whole time or most of the time. There's no lift anymore. And the lift is the easiest way. to have something where you show off the muscle up, then the other person does the exact same thing at just infinitely scalable. And I'm not saying this open needed it. I'm saying a open needs it. ⁓ And I just don't know if and probably Dave, @paige_semenza: Mm-hmm. @MisfitCoach: cares about the other stuff other than the games because it's always like well he doesn't even program this or he programmed this one and this person programmed this one and then this unknown seminar staff person sent him this one i don't fucking like that right like he's supposed to be the guy in the mastermind and like i gotta give him credit i don't he's @paige_semenza: Yeah. @MisfitCoach: When he's trying, he's so good at it and his only experience is the thing. Like you would think, cause he's not a programmer otherwise as far as I know. And maybe he did back in the day. don't know, but he's got a very keen eye and mind for it. And I don't know that he uses it at every opportunity that he can. So it's like, @paige_semenza: Yeah. @MisfitCoach: Is it, are we just saying that these things don't matter that the open doesn't matter that quarter finals doesn't matter. Well, well, boss does the semi-finals and like, again, if boss did all of it, great. so I don't know. I just, it irks me a little bit that it's like, I don't want there to be a pattern like this. Like I don't want to be able to, to, to guess all of these things. And then going into quarter finals. Why, what is the deal with like, we're going to just sprinkle details onto you guys as it comes. And we're not even going to explain half of the shit and everything changes every second. Like when you said they want it to be a, a professional sport and that it is a professional sport, there's like a part of me that's rolling my eyes. It's like, they're almost trying to make it not that. Like the athletes are the, they, they make it that. Right. @paige_semenza: Yeah. true. Yeah, that's true. @MisfitCoach: That's how I feel about it. The athletes are incredible. You guys that do this are incredible and you keep getting better and you're the engine that drives this thing. Without you guys, this thing would crumble in two seconds. Like, and that, is just so obvious to me. So it's like, I'm talking to remote athletes and it's like, all right, we're to get started Thursday. And they're like, no, the, graphic they posted said Friday. They put graphics on their website and on Instagram that said the 27th through the 30th as key dates that you were allowed to do the workouts. Then they announced that the workouts are coming out early, which is fine. I have no issue with that. No one's going to, you know, I didn't, I don't see the only thing that I cared about the, exactly. The leaks only bothered me if they were given to specific people. and that like just. @paige_semenza: I didn't see that. Not gonna get fitter in two days. @MisfitCoach: Like hopefully there's a level of professionalism that could be put into it. But like we're not doing video review anymore, which makes us say you can't do a password anymore. And then that's not even addressed. They're not saying anything about it. And I know that it's on the integrity of the affiliate to be like, you guys can't let people do these workouts until it's time. That's fine. They didn't say a word about it. It's like, @paige_semenza: Mm-hmm. Yeah. @MisfitCoach: It's like a hinted implied nowhere like during any of this and I shouldn't have to tune into a podcast hoping that you guys are going to give me details and then nothing is in there. Right? Like I just, this part of it is just frustrating and I know that people have their like CrossFit Messiahs like Greg's the greatest thing ever. Dave's the greatest thing ever. I Greg. I hate like all, you know what I mean? Like you have to take this like crazy stance on it. And it's like, @paige_semenza: Right. Yeah. @MisfitCoach: I just want this to run in a way that makes sense for the people that really give a shit about it. Because sometimes when they act this way about a level of competition, I think they're forgetting, like Dave thought quarter finals didn't matter and he got rid of it. he lost like, I don't know, a hundred thousand people, whatever it was. I don't know how many people, a lot of people. And it's like, he's like, ⁓ I didn't know this mattered. And it's like, it kind of makes sense that you didn't know. You should know. @paige_semenza: Yeah. A lot of people, yeah. it. @MisfitCoach: But like, you know, I can see how you wouldn't. You know, he does like the interviews with the games athletes and he's like, I have no clue who this person is. And it's like, everyone on earth knows this person. So I don't know that that's. @paige_semenza: Yeah. You It's so strange. He's like, he's literally under a rock, but also @MisfitCoach: Yeah, I don't know. I don't know what's going on there. I've never like fully. Yeah. You get the set. You can understand that works when you meet him. It's a weird interaction. He's like talking to you and like seeing if he can leave and move on to the next. ⁓ like, I'm not applying that directly to. Yeah, I'm not. I'm not saying I'm important and that he's skipping over me. @paige_semenza: but also you have the most inclusive sport on the planet. Mm-hmm. He's strange. Yeah, literally every conversation. @MisfitCoach: ⁓ the only thing he ever says to anyone about misfit is he talks about Travis Williams. like, yeah, misfit you had that fat guy. I'm like, yes, thank you so much, Dave. That is the, ⁓ is the sum total of the hit, the fucking year history ⁓ of athletics. so yeah, I don't know. I just, that's, that's, that's a fairly light version of my rant. I don't think I need to go any further than that, but it's just as we deal with this stuff and I'm talking to athletes. @paige_semenza: You @MisfitCoach: And we're like arguing over the dates of a competition. I don't know, man. I just, can you guys stop that? That'd be so sick. @paige_semenza: Yeah, just to have it like, it could be so clear and direct and yet it's not. @MisfitCoach: Yeah. Yep. Agreed. All right. So we are, I will reiterate, if you would like the full conversation tomorrow, Wednesday, 9 a.m. Eastern, you will receive a link via email and on telegram. If you're in our telegram or you were signed up for our programming, if you listen to this podcast today on Tuesday, you will receive that this afternoon. So. @paige_semenza: It doesn't seem that hard. @MisfitCoach: That is the full one. Paige and I are just going to kind of off the cuff, talk a little bit about these workouts. So workout number one, 10 to 50 foot shuttle runs, 20 overhead squats at one 15 slash 80, 30 burpees over the bar rest one minute. And then you do that in reverse gargantuan cap of 12 minutes. That time is crazy. Yeah. I don't know what's happening there. Right? Like you throw up 12 minutes in a 16 minute time cap on @paige_semenza: Wild. That one's pretty wild. @MisfitCoach: point one and point three for everyone. And then now you have narrowed it down to people who can go faster. Maybe it's because it's like, if you made it, you need to, I'm not like going to save you. Maybe that's the devil's advocate there. @paige_semenza: and you widen. That's a fair point. @MisfitCoach: Either way, I mean, there's nothing say about this other than the purple devil smiling emoji there. This is like the you are, the harder you go. Most athletes do workout unbroken and fast. I mean, that's really just, cause for the best athletes, they don't like 115 slash eighties, not going to change for them from the 95 65. @paige_semenza: Yeah. Mm-hmm. @MisfitCoach: It's not going to be any difference for the, for the high level athletes. And it's like, you the bar on the first set of 20. If you're, you know, lower down as a quarter finals athlete, and then see if you can go unbroken in the back half, but like, this workout just ⁓ dirty and ⁓ starting off if you did this workout first, this like, wait a minute, didn't I just, didn't I just this? ⁓ @paige_semenza: No. Mm-hmm. @MisfitCoach: Didn't I just do burpees and see how well I can and stabilize over anyways. so yeah, this one's like, I'm mad about the workout. Like it's cool to see them make, cause a lot of times the sprinty nasty workout has a weight component to it where like your true meatheads will, we'll get after it. whereas this one, this is not a special. That's pretty damn sure. looks fun though. @paige_semenza: Yeah, you get bottlenecked. Mm-hmm. Especially. Yeah. I mean, if you are a meathead, like you basically have 60 burpee over the bar. Like. That minutes going to go by fast, so it is very much fitness. It'll be and I mean, we've done a lot of intervals where it's like, you know, start out a little bit slower in interval one, try to get a little bit faster interval two. It's like you guys have an idea of really how to approach that. You know, you're different. @MisfitCoach: Yeah. ⁓ Yep. Yep. @paige_semenza: burpees, burpee speeds, things like that. So you do have a lot of athlete IQ for this workout, I think. @MisfitCoach: Yeah, for sure. Um, workout number two, uh, you can tell Boz wrote this bad boy right here for time completed anyhow. 80, eight zero double dumbbell hang squat cleans with the 50 slash thirties and 40 bar muscle ups. Uh, another whopping time cap of 15 minutes. What are we, why are you going to make them look at the bar like that? Why? Like that would be me. @paige_semenza: That's a doozy. Yeah. @MisfitCoach: I'd be like, Hey, pull up bar. How are you doing? Maybe we can sneak two more of these muscle ups. Like, Oh, gross. You're being penalized for qualifying. @paige_semenza: It is, but this is also, it's also the one where like, if you get the right strategy, how much that will pay off dividends in that kind of workout. I the partition as needed. @MisfitCoach: Yeah. Yeah. mean, we are so obsessed with athlete IQ that it's fun to see them be like, do you have one? Like that part of it to me is really cool. That was the first thing that I thought. And then what you don't want to do, and I don't know how many of you listening to this out there program workouts, but what you don't want to do is think of like ⁓ different scenarios. @paige_semenza: Yeah, yeah, exactly. @MisfitCoach: You want to think of like, go to page and I say, all right, we're going to do a duration, short to medium duration, double dumbbell hang squat clean workout with bar muscle ups. I'm like 80 and 40 total volume. Try to make it as cardio as you can, like that sort of thing. That's where my mind goes. Now for different athletes, that execution will be different, right? Like @paige_semenza: Yeah. Mm-hmm. @MisfitCoach: Do you got to jump all the way from like a set of eight to a set of five, could you go like five, five, four, four, because you a little bit, you're actually fit. got a little bit more muscle endurance, that sort of thing. So it would change from athlete to athlete depending on energy systems, muscle fiber type, skill level, all of that. But like what's, what are the workouts that feel the easiest while you're doing them. And I'm going to tell you right now, it's not a rep scheme, right? I'll kind of put that out there. @paige_semenza: I heard of one or two of those. Yeah, I heard I heard some athletes chirping about ascending rep schemes and I'm just like. Really? sounds insane. @MisfitCoach: You could, yeah, yeah. So ascending rep schemes are funny because you feel so good and then, and then you feel terrible. It's like a death by, right? I'll tell you right now, this workout is dependent your grip and endurance, but dude, everyone will about how how bad this workout is just from how do I feel? ⁓ @paige_semenza: Yeah. @MisfitCoach: heart in my, you know, just, just heart pounding in my chest, sort of a thing. Cause those movements you're moving a long distance. And then the way that you're under load in the double dumbbell with not being able to sort of share the grip intensity with a connected barbell is going to be interesting. So one thing that I will say today, practice that movement above anything else. I don't think you need to test any of these workouts. If you want to take little snippets. @paige_semenza: Yeah. @MisfitCoach: That's totally fine. But like that movement, like, can you hook grip a dumbbell? Can you really set that in so that you can do that? Do you know which side you want your hand on, like up against one of the sides or the back because of the way that it's going to swing in that movement. like check the movement standards and then grab some dumbbells and get after it. And movement flaws will show up in a massive way at a heavier weight. if you're a woman in 35 pounds is fine. @paige_semenza: Mm-hmm. @MisfitCoach: Grab forties, grab 45s, grab fifties as you're working your way up and really think about the movement cost as you're doing it. Because that is that annoying thing where like you've got a two for one situation. Like, ⁓ yeah, I could do seven, six, five muscle ups. How are those going to feel with 14, 12, 10 the dumbbell hang squat cleans in between? So just something to put out there. @paige_semenza: Yeah. Mm-hmm. And I will say if, yeah, if you looked at the movement standards on the website, don't hold them the way Allison Scuds is holding them. I'll say that much. @MisfitCoach: okay. Fair enough. What do you think about this workout? @paige_semenza: All grip, like I definitely, definitely gas, like the dynamic turnover of a bar muscle up and ⁓ exactly. Yeah. ⁓ @MisfitCoach: The fitter you are, the grippier it will feel, right? Like the more you can just handle what it is, because like people get into, people get obsessed with that and it's like, well, if you hit the time cap, your grip's probably not gonna be that torched. Like you're just gonna be gassed. @paige_semenza: Yeah, yeah, exactly. But definitely like, I really like a movement like a dumbbell hang clean. Like I like those and I feel like I get really good hip drive. But again, that's where ⁓ ⁓ stimulus of that fast turnover, like wouldn't surprised by like, you know, that's a lot bar muscle ups and grip fatigue for me. That's all I know. So it'll be interesting see like how to approach it, because obviously @MisfitCoach: Yeah. ⁓ huh. Yes, it is. @paige_semenza: I think everyone's gonna be slightly different. Like what do you, like I'm already hearing like, emom or emom that. What are your thoughts there of as an emom right away? @MisfitCoach: No. don't, I don't, I just can't, I can't put myself into the head space of people who try to make a trick. The amount of people that have asked me like, do you think I should like go like 30 on 30 off in this? I'm like, are you fucking insane? Like just gas your, not this, but like a workout. And it's like those kinds of things make no sense. @paige_semenza: was talking to some athletes ⁓ I'm like, I have to marinate on it. Yeah. @MisfitCoach: Now, if you put way too much work out work into a short period of time and then rest, you do end up within 10 % of what your score would be. But like, it doesn't make any sense to stand around, do smaller sets, do something is more reasonable and stay moving. Right? Because someone will choose the opposite and they will get a really long ways through this and then run into a wall. @paige_semenza: rest, yeah. Yeah. @MisfitCoach: And we don't want either of those things to happen. Right. We're not going to do 40 rounds of one and two. be wild. That's a lot of transitions, kind just adding a little extra time there. And then we're probably not doing two rounds of 20 and 40. So like, where do we live in between? How do you handle that sort of stuff? But no, no gimmicks, no tricks. There's nothing there. There will be one athlete who does really well. @paige_semenza: Yeah. @MisfitCoach: And their strategy will be weird. And then just go look at their name and their competition history and accept the fact that they're really fit. Cause that happened with Velner when Velner crushed everybody in the partition as needed. He did bigger chunks of movements in the row wall ball muscle up. Yep. I could tell you right now that this workout is not like that. ⁓ that's not going to work. @paige_semenza: Yeah. Okay. Yeah, like, you know, obviously the thought of an Imam, like, I have to marinate on this more. ⁓ I see why choosing an Imam makes sense, but also, you know, like you said, the whole standing ⁓ eight four. @MisfitCoach: Now, what do you mean by an imam? You're keeping yourself to a clock of like, I want to be able to accomplish this much as an imam. @paige_semenza: Yeah. Yeah. So like, for example, their, their thought was like eight dumbbell hang squat cleans, four bar muscle ups, 10 rounds of that. @MisfitCoach: 10 rounds of it or every minute on the minute? @paige_semenza: every, but done as every minute on the minute. like, getting 30 to 40. @MisfitCoach: But what if you need rest at the beginning and more rest, you know, like that, that those ideas just don't make a ton of sense to me. Now here's, here's one element to this. ⁓ I really like it when I tune in to listen to another coach that I respect speak. And they're like, we'll find out. We think this, but we'll see. Right. @paige_semenza: Right. Yeah, yeah, Yeah. Right. Mm-hmm. That's a point. @MisfitCoach: There are people with the ego of I'm going to tell you exactly how this is, even though no one's ever done it. You know what I mean? And then also again, the problem with the content and the videos and all that is we've got probably got or seven avatars ⁓ this athlete, this athlete, this athlete within misfit athletics. And like that needs to be addressed. It's going to be completely different. There are people that can do bar muscle ups ⁓ day long. ⁓ @paige_semenza: Mm-hmm. @MisfitCoach: And their strategy is going to be a lot different than someone who struggles with those, like different. Like you're probably going to get dumbbell hang squat cleans done with a amount of them left so that you can just move and get more reps. Cause if you just wait around to get those four or three or two bar muscle ups done when you can't, when you could be doing squat cleans, then you know, your tie breaks are going to be all messed up, that sort of thing. So the strategies are. @paige_semenza: Yeah. Mm-hmm. @MisfitCoach: They're not endless, but there's, you know, there's at least five good ones. @paige_semenza: Yeah. also TLDR, get cute, basically, is we're ⁓ @MisfitCoach: Dude, yeah. love a gimmick. I love a gimmick. Like, give me ⁓ restriction cuffs on my eyeballs and I'm going to do Wim Hof breathing before and going to butt chug glycerol. No! Do your work! Get to fucking work, people. Work hard in the off season. ⁓ @paige_semenza: Hahaha! nasty. @MisfitCoach: Make it varied. can't help myself when I get fired up. The gimmicky, the gimmicky stuff is just like, and I think I'll go into some personal psychology here. I think I looked for them both as a coach and an athlete for a long time and they do not exist. Right. They do not exist anywhere. If you are the fittest athlete on earth and you are looking for this tiny edge and you got this weird thing you do great, but like, We're all just so far away from our genetic potential that could be reached through habits that everyone knows about that. Like thinking of these things is just silly. And that translates down to workout strategies, right? We've gotten away from a lot of that. Like was sent a lot of different stuff throughout the open. it contradicted what we said and were all really solid points, like variations of things. didn't see any ⁓ super @paige_semenza: Mm-hmm. @MisfitCoach: Dumb shit this year saw a lot of really sound like explanations of workouts and whatnot. So think the level of coaching has also like gotten to a, a really high level with the athletes, which is cool to see because we just used to have the craziest people will be talking about different style of plates how far you stand away from the wall. And know, you've got your 22nd timer and you're to do this many of this and that many of that. ⁓ And just wanted like something cool to focus on, but @paige_semenza: Mm-hmm. Mm-hmm. @MisfitCoach: Luckily we've gotten away from that. All right. Workout three, three rounds, 50 dubs, 10 deadlifts, two rounds, 50 dubs, 10 deadlifts, one round, 50 dubs, 10 deadlifts. Waits go to 25, 275, 315 for the gents, 155, 185, 225 for the women. Honestly, all of these time caps are kind of crazy. It's it's. @paige_semenza: I like it. Yeah. @MisfitCoach: 300 deadlifts or 300 deadlifts. Yeah. Fuck yeah. Let's go. ⁓ it is the, I should go back and edit in that I got fired up in this episode. And if you're the person that doesn't like it when we curse, you need to get some headphones for this one when you're in kitchen with the little ones. yeah, this is a this is a cool workout, right? I mean, it's, ⁓ it's like, so different you're and ⁓ @paige_semenza: Yeah. @MisfitCoach: even a little bit more different. I would, okay. So I would say if you're super fit, this is just exactly what you think it is. Do exactly do what is written the page and quickly as you can. Now, one tier that, it depends on if you like deadlifts or double unders or not, right? Cause that changes your strategy. you want to in a workout like this, ⁓ @paige_semenza: Yeah. Mm-hmm. @MisfitCoach: break things up earlier on that are a problem to make sure your transitions are there so that you have the possibility of like, you know what? can do 50 dubs and Ted deadlifts at 350 and 225. Like I saved it. I've got it in the tank. I can like black out and get this done. ⁓ sort of thing. Yeah. I mean, it's super straightforward. @paige_semenza: Yeah. @MisfitCoach: If you don't like the movements, then it changes a little bit, but it's very straightforward. Like the first one. @paige_semenza: Yeah, like I like the simplicity behind it. And like we always know that the ones that are simple on paper are really, really spicy. But I think with something like, you know, this is obviously the heavy barbell considered in quarterfinals. So it's interesting that they made it a deadlift. Yeah, right. Exactly. ⁓ But like, again, accessible can be a race, ⁓ know, like I think that's fun. @MisfitCoach: Okay. Yeah. Yep. For sure. Yeah. I mean, there, there isn't a whole lot else to say about it. One of the things we're definitely going to talk about in the call tomorrow is the way that you move with the barbell. My goodness. Like if you get squatty with that thing, you are going to hate the last probably two rounds of this workout. You're to be able to survive the first four rounds and then the last two rounds are going to get ugly and people are just going to walk right past you that move a little bit better than you do. @paige_semenza: you @MisfitCoach: All right. Last but not least one K row 30 clean and just a one K row grace one K row 30 strict handstand pushups. The most polarizing of opinions of workouts that we get from people. lot of people are like, love this because I love strict handstand pushups. And obviously the opposite. I apologize to Caitlin that it is not winter. so. ⁓ Okay. @paige_semenza: Mm-hmm. mean, it's kind of cold here. ⁓ don't know where she lives though. ⁓ so it's got to be cold. ⁓ @MisfitCoach: And she's up in Canada somewhere. Yeah. It is not cold here. Holy smokes. It's hot as hell here. Yeah. Um, so what do you think? What is your, what is your initial reaction to this workout? You probably see the fourth thing immediately. Correct. @paige_semenza: Jealous. Jealous. I mean... What do mean? @MisfitCoach: You probably do use zero in as an athlete on the strict handstand pushups. @paige_semenza: Me personally, I'm like, what is my real pace going to be so that I feel good on the other two movements? Because like, yeah, do. But like my strict hands and pushups have also come a long way. ⁓ But I mean, just the accumulating fatigue before getting to those is like, that's a lot of work to do before you get to that final component. ⁓ But like movement efficiency on the jerks, clean jerks in general, like @MisfitCoach: Yeah. Yeah. Sure. Yep. @paige_semenza: And then don't like, I'm, ⁓ a little torn on like, does rowing make strict handstand pushups harder or like far as your pressing goes, cause it is, they're, they're opposites, right? Pressing and pulling. @MisfitCoach: always interesting about the push-pull with the strict handstand push-ups specifically is reason I tell you guys to stop stretching your wrist to make your come back. That actually makes it harder. So the ⁓ wrist extension connected pulling sure. Like everyone knows that feeling of their grip is fried and they kick up into a handstand. It feels different. And when you're doing a strict variation of a movement in the kinetic chain changes, if there's kind of a kink in what's going on there, that is going to cause more issues. while like, I know for me personally love pushing, don't like pulling. I would have to be, I would have to be careful on the row for that to, for that to be true. But good for misfit athletes is amount of one ⁓ the main that we do so much zone two rowing is for a like this because you should be significantly more efficient at clearing waste while you are rowing at a manageable pace than other people are because it's a very specific movement pattern, the way that you're moving. Now with that said, the way that you row. My goodness, that's, that's going to matter quite a bit, right? Like, you flying open? Not using your legs, not using your core, that sort of thing. So that will definitely matter. I think the first row is a little bit of a trap, right? I think the first row is a little bit of a trap. think you get to make more choices on second row. You got to lock in on that first one and ignore the adrenaline and be @paige_semenza: Mm-hmm. @MisfitCoach: In more of that, like it's so hard for me not to give the full advice right now, but in more of that, like five K like that little, just that longer duration, like there's still intensity here. This isn't easy, but like. If six and jerks in, I'm like, then we've some problems. ⁓ Yeah. Yeah, sure. @paige_semenza: Red flag. Yeah. Yeah, that's kind of the first thing that I was thinking of is like, how much the effort on the road going to affect my strict dance and push ups? And obviously the the fatigue from all three movements prior to that, but like paying attention to how hard the effort is on that second row as well. ⁓ @MisfitCoach: Yeah. Yep. And that's where have to be smart about that whole too cute thing. Cause there's, there's both, there's both sides of this, right? Going to have some bigger athletes out there that @paige_semenza: Mm-hmm. Yeah, yep. @MisfitCoach: put themselves in a place where getting the last 11 strict handstand pushups is going to be really hard just because of the work that they've done leading up to that point. And then you're to have people potentially in the telegram group that are like, I'm thinking 225 on the rover. And it's like, don't know. ⁓ we're ⁓ we have to find that middle ground. And we also have to @paige_semenza: Mm-hmm. Right. Yeah. @MisfitCoach: Connect it to the piece of it meaning more and and you having that adrenaline in this instance a 203 is Probably gonna feel Like a 204 205, you know what I mean? Like you can there's there's there's some manipulation that happens there when you're really heightened I mean we're going one workout a day for the most part here like @paige_semenza: Yeah. Yep. @MisfitCoach: really good fueling, really good warmups, really good sleep, all of that. Like, so I think there's an opportunity for people to that line, right? There's going to be moments where you're a little bit too far behind it and a little bit too far past it. And in a workout like this, you can definitely correct that. Like you're spending decent chunks of time on those things, but, @paige_semenza: Mm-hmm. @MisfitCoach: Yeah, that one will be, there's definitely like two workouts. And then there's two of like, wow, there could be like a 10 % swing in the leaderboard for me, depending on how I execute it. @paige_semenza: Yeah. Yeah. That's what I was talking about yesterday with two of my athletes too. @MisfitCoach: Also, if you don't like pulling, pull, pull, pull. That's an issue. Something we'll talk about tomorrow with order. order is not defined. The order is athlete dependent. I will put that out there right now. If anybody tells you it's this, this, this, and this, and they don't know you, ignore that information. yeah. So is our initial thoughts, more detailed conversation ⁓ @paige_semenza: Yokes, Yokes. Yeah. @MisfitCoach: and we are going to finish up the podcast with our segment coaches are people too. We've had ⁓ snack life chat. given you our media recommendations. Coaches are people too. It's just free form. Any of that. You had a great snack. Tell us about it. You watch something cool. Tell us about it. You have a random anecdote and Hunter's going to talk for 45 minutes about fixing his car window. @paige_semenza: You @MisfitCoach: Tell us about it. That's the kind of thing I did not tell page that we were doing this. I'm to go first. I'm going to give her, just a little bit more of an extension here. So the reason this podcast is ⁓ this versus week is I did my annual disappear for a few days post open. ⁓ it was short. ⁓ yeah, I did. It was awesome. @paige_semenza: He did in fact disappear. He did. @MisfitCoach: I drove into the San Juan mountains Monday afternoon and did not emerge from the San Juan mountains until afternoon. ⁓ I around for the part, taking pictures of mountains. and also, so I'll a, well, I don't want to say I'll do it and then not do it. I will probably post a. @paige_semenza: crazy. @MisfitCoach: Nice little carousel of all my photos. Cause it is crazy down there. It's like Colorado propaganda, Southwest Colorado, the mountain range. Like they call it the Switzerland of America. It's just crazy looking. So I do want to post that, but then what I should really post is like, maybe I'll do a story version. The photos you take when you are the father of a two year old boy, I have like professional level photos of snowcats dump trucks. @paige_semenza: That's cool. @MisfitCoach: tractor trailer trucks. So it's like this beautiful mountain in the background and I'm in the middle of nowhere. And I literally pull over to the side of the road and I'm shooting photos of this like lime green. Um, we call them big rigs around here. Um, you know, 18 Wheeler, big rigs, a little bit easier to say for a two year old. Um, so I, dude, I'm editing my photos and like laughing. I'm like, my brain has completely changed. Like literally just like a boom lift. @paige_semenza: Yeah That's so fun. @MisfitCoach: A boom lift on the side of the road, like beautiful trees and mountain behind it. I'm like, dude, kid's going to love this. That thing is sick. we go around the neighborhood at night and I put him into the machines on like the people who are building houses in the area. Like I'll, I'll just, we'll just break into the construction site and put him in the machine. And ⁓ he talking about where he's going and what he's doing. He's working on a big job site and it's lunchtime or whatever. It's fantastic. So, yeah, my, @paige_semenza: you @MisfitCoach: enjoy, get some good snacks. I listen to one podcast. I like a constant kind of narrative that goes. ⁓ so, so I'll do that kind of thing so that I don't necessarily need to pay attention. I would say that I'm allowed to drink energy drinks on road trips, I breaking that very heavily. @paige_semenza: long hours, yeah. @MisfitCoach: With the gorilla mind, I say it doesn't count. I am. That was the only time I was allowed to. Back in the day. Cause I really liked the, the rehab monster, the like tea and lemonade one. And then rock had one, their recovery lemonade that used to be in the vending machine at the gym. And Cody's kind of person who would be like, come on, dude, let's get one. @paige_semenza: that you are or aren't allowed. ⁓ okay. Okay. Obsessed. Mm-hmm. @MisfitCoach: Let's get one of those need to have one sip and then make me drink the rest of it. He also like invites you out to pizza and is like, come on fat boy, eat the pizza and then doesn't get one. he's the one who wanted to go to the pizza place. Yeah. Right. ⁓ he just likes watching people eat pizza and drink energy drinks, apparently. so yeah, that's, ⁓ that's where I was. That's what I was up to. Maybe I'll share some photos on the gram if I get around to it. What's going on with you, Paige? @paige_semenza: rude. ⁓ I like it. ⁓ gosh. I don't know if most people know, ⁓ I live with the owners of the gym ⁓ now that coach at ⁓ in New Jersey. Yeah. And they have three young kids. They're six, four and two. And they basically become like my best friends because they are just so fun. Yeah. Like Rex is the youngest. @MisfitCoach: in Jersey. Yes. @paige_semenza: I'll come home with Chick-fil-A and he's just like, Paige, can I have a fry? like I started ordering. Yeah, so I started ordering the larger size fries because I know in Tara, she's like, you need to start eating this in your car. I'm like, I do it on purpose. Like don't, it's so fun. Like it's just kids, they so fun. ⁓ @MisfitCoach: ⁓ dude, they want your meals. ⁓ They make things more fun. They do. Yeah. @paige_semenza: And like, you know, when you first move in I lived by myself previously, like I have two cats, which, you are basically little tiny self-sufficient. Like machines moving in with three kids is very overstimulating, but like it just ⁓ it you know, it takes some time to to get over, like to move past that. And it's like you embrace it and it's just so fun. The kids are. @MisfitCoach: ⁓ dude. Yeah. @paige_semenza: and Stephen are awesome. just, they're so energetic with the kids. Like there's parks everywhere here in New Jersey and they get to like every single one of them. ⁓ Yeah, they're in sports, they come to the gym. So definitely embracing almost like auntie life, but not, you know? So bestie life, maybe I'll say that. @MisfitCoach: Yeah, that's awesome. Yeah, it's, I, I have like a pretty strong parallel to this. So prior to Carter, ⁓ wasn't around kids a ton. So they don't like, like, you just kind of assume that they're like maybe annoying or like a burden or a pain in the butt, right? Cause you usually see out in public, like the, of them. So I didn't really like know what to expect and dude, @paige_semenza: Mm-hmm. Yeah. Yeah. @MisfitCoach: I'm, like, if I'm at a birthday party, I'm like reading to the whole crew in the corner. And they're like, why are all the babies with true? ⁓ they just, they this is, is not hyperbole for me. Could be taking it too far for other people, but like they help restore your faith in humanity because you remember what it was like to be enthusiastic and like curious surprised by things. @paige_semenza: You ⁓ my god. Mm-hmm. @MisfitCoach: And like, ⁓ that is like baked into us we let it go away or it's conditioned to go away. So like just the, like. The of like holding my son up this morning in the window is the garbage truck drives by. And we're talking about like, knows every kind of garbage truck. So like that's a side loader and like, then it's out of the way and he's like, where did it go? Like, so exciting. just a garbage truck driving by. And then you start to like see the world that way. @paige_semenza: Yeah. Yeah, it is so fun. So fun. @MisfitCoach: and they steal all your food. to, I, when I weigh and measure now, it's like that's, it's, it's not a scoop of gorilla mind or gorilla mode way my shake anymore. It's like a scoop and a quarter. @paige_semenza: more. Yeah. Yep. @MisfitCoach: into the smoothie because it's like, got to get my 50 grams. Okay. Like I got to be able to get my 50 grams and he's stealing like nine of them at least try to steal the whole thing today. so, so yeah, that's, that's a cool thing to hear you say because you don't really know it until you experience it. Yeah. @paige_semenza: Exactly, yeah. And I mean, it took time, right? Like, I can't just go from like living by myself to being in a house of five people and, you know, three tiny humans at that. So it's been, again, it's just been like, they're welcoming and they're so loving and like the way like their ⁓ kids are raised with that, like it just, it warms my heart and it's cool to be around it. And it just like reminds me be @MisfitCoach: Yeah. @paige_semenza: Like it's so easy to get caught up in remote work and stuff like that. And they just help the reset button. So it's been fun experience. goal is obviously to have my own place But if you guys don't know, New is very expensive. ⁓ yeah, ⁓ things just, they worked out way ⁓ I'm very appreciative that they @MisfitCoach: For sure. Yep. Whoo, yes it is. That's awesome. Super cool. @paige_semenza: It's been fun. Yeah, it's been a cool transition. @MisfitCoach: Well, that was your open recap, your quarterfinals knee jerk reactions. I'll go back through the housekeeping real quick. Group call tomorrow, 9 a.m. Eastern. need to be signed up for the program and slash or in telegram. Some of my finals athletes get in touch with me so I can tell you when your program starts post quarterfinals next week. have cherry picking week. You're going to have a lot of options. A week after that, we will do a week long preview, um, low to moderate volume of off season block one. And then on April 13th, off season block one starts with our strength or conditioning bias, all that good always, this of the podcast was brought to you by gorilla mind. can head to gorilla mind.com forward slash misfit or use misfit as a code in your checkout to save and support the podcast. we will either see you tomorrow morning or next week.