Latest / Misfit Podcast / Get More Out of Every Workout: Fueling, Preparation & Recovery - E.419
Transcript
- @misfitcoach: Good morning, Misfits. You are tuning into another episode of the Misfit Podcast. On today's episode, we are going to be talking about how to get the most out of your training based on what you do before your workout and what you do after your workout. And before you stop the episode, because you think it's all Drew's cooldown and warm-up propaganda, we have wrapped it up in all kinds of interesting information. Like nutrition and hydration and mobility and activation and plenty more things. Okay. So while that propaganda will be in there, and I'll try to get nerdy enough that you guys get excited about what's actually happening within your body, I think we've developed a nice way to talk through this and relate to you guys. Before we get into all of that, a little bit of housekeeping. Misfit affiliate phase, the unicorn gets started today. You can head to misfitathletics.com and click on the affiliate programming tab. you can get signed up for a two-week free trial at Sugar Wad, Push Press, or StreamFit. we have had people ask why can't I purchase on the website anymore? You are every single customer is going to receive the PDF no matter what. You're gonna receive the entire month. It's gonna have the leveling, the class plans, all of that stuff. That's gonna be emailed directly to you one to two weeks before the month actually starts. so you're gonna get that no matter what. So if you use a different software, that's okay. Essentially, you're just gonna choose the one that's easiest for billing, basically. so you can get signed up for a two-week free trial on any of those. you can also email me directly, coach at misfitathletics.com. I will send you. a sample of the phase and we can also get on a call and talk about whether this is the right fit for your affiliate. but the unicorn gets started today October 5th once this podcast episode actually runs it will have been going for a day or two. so misfitathletics.com get signed up the work is the only way collection is still going strong at sharpenheaxco.com If you miss the presale, that's okay. You are charged a $5 penalty for not remembering to buy when you needed to, but there's still plenty of garments left there. reminder we have a few weeks left of the weekly coaching call being free. It's every Friday morning at 9 30 a.m. mountain time. The link is in the telegram. so you can head to the link in bio on our Instagram, get into our telegram, and then you will find the link. for those of you that are coming to it weekly, that link is the same every single week. until it's not, until Google decides that it isn't. also, this episode of the podcast is brought to you by GorillaMine. You can head to GorillaMind.com forward slash Misfit or use the code word misfit at checkout. You save on the best supplements in the game. And you support this show. had a hell of a bike ride this Sunday and I did switch from the energy drink to the actual pre-workout. and I would say that I noticed a difference. One thing that's really cool about the pre-workout that I found is the mental benefit. I'm just more locked in and there's less chatter, there's less This hill sucks. Why am I already at 165 beats per minute? Like a lot of that I am kind of out of my head and in my body a lot more. and there is a stim free pre workout. If you work out later in the day, that's probably something that will come up in the episode today. and then there's the the full on what is it called? It's behind me. Gorilla mode. So this gorilla mode is the the the full stem one, and then gorilla mode nitric is the one that you would use if you just aren't into caffeine. gives you too much anxiety, keeps the heart rate too high, whatever, or you train later in the day. GorillaMind.com forward slash misfit, or use the code word misfit at checkout. A reminder that the Misfit apprentice, Colin, is backstage right now. He's listening to the episode. And he is going to hit us with a QA at the end that tries to cover the types of questions that coaches and athletes would have while listening to this shout outs of the week. @paige_semenza: Okay. @misfitcoach: Paige, I'll go first. I'm gonna do I'm just gonna this is kind of a broad one, but it's been cool for me to see. I think we finally have a D load gang. I think people bought into it. I think people @paige_semenza: I think so too. @misfitcoach: understand that it's not a rest week. that it's just a a you know, relative intensity drops and we continue to move our bodies. the mental load goes down, the physical load goes down. And again, I s I think I probably said it last week. I don't remember if it was in the coaching call or on here, but the the you only get three of over the course of like six months. So while phase one can be tough, @paige_semenza: It's not that many. @misfitcoach: it's like, okay, I I think I understand why I'm gonna wanna deload in phase three. @paige_semenza: Yeah. Yeah, I think people, I mean, I guess you could say it was deload propaganda that we really put out there, like, and people are actually taking, yeah. @misfitcoach: I think the coaching calls are really helping. and I wanted them to, but like you get a lot of ideas like when you run an online business of like what's gonna work and what's gonna help people, and then you get the feedback of what really does help. @paige_semenza: Mm-hmm. @misfitcoach: so while I thought that it would, you know, go well and people would really buy into it, having that actually be the case is pretty cool. @paige_semenza: Yeah, I saw some feedback. had some feedback from remote athletes, but also saw like on Fitter, like people are like, I think I'm a true D loader. Like it's hard to get back into @misfitcoach: Yeah. @paige_semenza: the swing of things the following week. And it's like, you did kind of put your body in more of like that rest and digest state for the week, even though you're @misfitcoach: Mm-hmm. @paige_semenza: still moving. So like give yourself a day or two to like, like it's going to. you're gonna turn it back on. It's gonna take maybe a little bit of like willpower to do that and a little bit of discipline to make that choice. you'll kind of find you'll hit, you'll hit a specific training piece that allows you to be like, okay, I am getting back into my intensity and ready to pick things up again. So I promise you, you don't stay in that state. @misfitcoach: I also think today's episode is perfect for that conversation because the way that your @paige_semenza: Yeah. @misfitcoach: body works, the way that your body wants you to warm up, the way that your body thrives, is not by going from a D-load to like all out Echo Bike Sprint with no warm-up. Like @paige_semenza: Right. @misfitcoach: easing yourself into it could even mean like in that particular day, less pieces, @paige_semenza: Yeah. @misfitcoach: longer warm-up, like being a little bit safer with where you start, but then you actually probably can end at a higher intensity than you normally @paige_semenza: Yeah. @misfitcoach: would based on the rest. I think you just gotta let your body know what you're about to do based on what you've been doing. @paige_semenza: Mm hmm. Yeah. And if you're, know, most people, would say a majority of people are getting back into like their zone to row today and in their back squats. And I think the back squats can be a really good piece to be like, all right, I'm going to focus on speed out of the squat. Like that's where my intensity is really going to come from today. So, yeah. But my shout out, our backstage baller, I'm going to shout out Colin for the last couple of weeks. Yeah, he doesn't know that I'm doing that. But he has been very active and telegram with the community and taking every opportunity he can to learn by also doing the programming and seeing just how psycho some misfits are on machine work. So it's just, it's nice to be surrounded by someone open-minded and not afraid to put his scores and results out there, regardless of what they are, because he knows it's an opportunity to learn and a chance to better himself. So yeah, shout out to Colin. We'll see you in a bit. But I just, you know, that was definitely one that's been on my mind for a couple of weeks. @misfitcoach: I think we're at the point now where I could say that I I'm on 75% sure that we will do another apprenticeship following this. and Colin not only will be one of the people that helps decide if you're gonna be the apprentice, @paige_semenza: you @misfitcoach: you should probably talk to him about what it is on @paige_semenza: Yeah. @misfitcoach: the side. What it is, should you do it, like how did you actually get the How did you get the gig? We all applied for it. Why did you get it? That sort of thing. because I don't know. I don't want to say that for some of the people based on their their interview or their their video that they did, it probably just isn't a great fit for them specifically. Right. So I think @paige_semenza: Mm-hmm. Yeah. @misfitcoach: like some people just needed to do a better job with their video and or their interview. And some people were probably just like, well, this sounds fun and exciting. And it's like is counting someone's toaster bar and figuring out how many seconds it took them to do those and then doing that for every other movement in the entire sport. Is that fun for you? turns out it is for Colin, luckily. but yeah so @paige_semenza: Yeah. @misfitcoach: I would I would double down on that. and I think it's a I think we've had a good start to to the program in general and adding more coaches for sure. @paige_semenza: Yeah, 100%. @misfitcoach: All right. Let's talk about Today's episode. before we get into the nitty-gritty, there are we talk about this a lot. We try to present ideal scenarios and then how to iterate on them. but when it comes to warm-up, nutrition, hydration, cool down, personalization is so important. So While these are ideal scenarios and will help you work on what could change based on your personal circumstances being different, it's broad and generalized. It's not individualized. so not only is it like test and retest in terms of what your hypothesis is of what the best scenario, you know, scenario is for you specifically, it's also about establishing routines that you can repeat. @paige_semenza: Mm-hmm. @misfitcoach: And then you can rely on those things and you can go to the well, you know, relative to, you know, competition time and all of that stuff. So I just think it's really important to we're gonna start and end the episode with that message because there are a lot of finer details here. and you figuring out what works for you or your athlete is so important. @paige_semenza: Yeah, the sustainability factor is huge. And @misfitcoach: Mm-hmm. @paige_semenza: I could tell you over my 10 years of competing, there was a lot of trial and error in figuring out what works and what can be sustained through my lifestyle and, you know, kind of where I was in life at that time. So, yeah, I'm excited to dig in. @misfitcoach: So I like to think that programming itself is an opportunity to improve. Okay. So we talk about like you can't print it out and put it under your pillow and get the osmosis. we have the athletes who want that sign up for programming or remote coaching that want the program to program to happen to them. doesn't really work that way. and while we The kind of the three parts are how do you prepare, how do you execute, and then how do you recover? And we talk about execution a lot. today's episode is sort of being on either end of that. And there's a section in the middle that talks a little bit about execution. but I'm gonna try to hold myself accountable and Paige is gonna help me not to get into the weeds @paige_semenza: you @misfitcoach: because that's not the point of the episode. so Again, as we dig into this, what helps you personally and what can you repeat? That's what we're trying to figure out once you take this episode and try some new things. so pre workout, we're gonna talk about nutrition, hydration, and caffeine. Okay. Told you guys I wasn't gonna I was gonna hit you with some potentially interesting information. To start this before I talk to you about your sweat check. so if we start with ideal, we're gonna have this whole rhythm start about three hours before we work out. And I know there are a bunch of people, especially my remote clients, that are like, you know, I don't have three hours before I get started. We're gonna get to that, I promise. so over like let's say. We'll we'll use you wake up at seven and you're gonna start training at ten. From seven to nine, you want to gradually hydrate. We want to be drinking water. It doesn't need to be like an ultra specific amount, but we wanna space that out. because when you space it out, you can actually hydrate tissues and expel the excess, you know, without it being the kind of thing where You feel absolutely nothing and then you're like two minutes into a workout and you're like, I'm gonna pee my pants. This isn't great. @paige_semenza: You @misfitcoach: And that this is one of the things that you learn really well when you get into the endurance sports of the timing of all of it. Like I had to really dial things in to be able to not like jump into the woods and take a piss on my runs. like that's a that's a kind of a really challenging thing. So we want to be gradual over those two hours. you're not necessarily cutting it off an hour before training, but you wanna feel prehydrated basically, and then just drink to thirst after that. breakfast, carb focused, we're looking at one to two grams of carbs per kilo. Your body weight in kilograms, @paige_semenza: of body weight. @misfitcoach: one to two grams of carbs. and that spectrum is pretty good for most people. Like if we know that we need a lot of carbs based on the session, we can push into that two plus. And then if we either like don't tolerate it, like in terms of our stomach, that that part of it, trending back towards not having the full three hours, that one gram is is gonna be enough if you actually did a good job of eating the day before. protein is important, but more just because we need to spread it out over the course of the day. so we're looking at the like 20 to 40 gram range. I personally anecdotally do 50 grams at three meals and then 40 post workout, and that's just how I get and I don't see any issues personally if I train in the morning with doing that, but I also do give myself the time to kind of digest that. @paige_semenza: Yeah, I think just from a planning perspective, some people eat two meals a day, some people eat three, some people eat four. And then also your post-workout. So think of all the meals that you're eating and make sense of how to divvy up if you're doing a gram of protein per pound of body weight. How do you want to split that up? @misfitcoach: Yeah. @paige_semenza: prioritize something prior to training and something after. think that's what I had learned over time was like 20 prior, like pre and then 40 post was like an optimal window. I don't know the science of it. I'm not going to even try to explain that, but the people that I worked with knew the science. I definitely. @misfitcoach: I think it depends on digestibility. So @paige_semenza: That too, yeah. @misfitcoach: so I personally if I if it's me, it's typically a smoothie in the morning. @paige_semenza: Mm-hmm. @misfitcoach: and like having it broken down and turned into that liquid form is one of the easiest ways to like get the @paige_semenza: Yeah. @misfitcoach: absorption and have that sort of happen. I think if I ate fifty grams of protein through like chicken breast or something like that in the morning, you're just gonna be able to tell that your body's still attempting to break that down. Yeah. @paige_semenza: for sure. Yeah, that was the other part of it was like a tolerance level. So, yep. @misfitcoach: Yep. Yeah. keep fat and fiber manageable. The reason I don't give targets is because you are you, right? So like each person is going to tolerate those things differently. Each person probably lives anywhere from like twenty percent to forty percent of their calories from fat. hopefully. I know some people are down closer to like ten or fifteen. Please stop that. your hormones will thank you later. And I just think people are fat phobic. I know that @paige_semenza: Yeah. @misfitcoach: we've tried as a society to not demonize macronutrients, but there always just seems to be a swing in one direction or the other. Like you eat fat, @paige_semenza: Of course. @misfitcoach: you're gonna die, you eat carbs, you're gonna die. It turns out your body likes both. @paige_semenza: Yeah. @misfitcoach: and the fiber thing is one that to me is pretty obvious from like a feeling standpoint. Like there is a big difference between like Eating a bunch of rice and eating a bunch of vegetables. Like you can really tell the difference in digestion. so those things have places in your diet. The timing of them can just be more important when you're eating for performance. @paige_semenza: Yeah. Yep, for sure. @misfitcoach: an hour before, so we've kind of hit that window of what we're talking about here in terms of trying to fuel. I don't know that I said it, but I meant to say it. Like You're eating that meal at seven. Like you're trying to eat that meal three hours before three, two, one go. @paige_semenza: Mm-mm. @misfitcoach: so we talked about spreading out the hydration. an hour before, it can be helpful to top up on carbs by having a smaller, you know, 20, 30, 40 gram kind of snack going into it. that would be I'm hungry. Like I can feel it. I can really just feel my metabolism working now that I'm getting into better and better metabolic shape. it can be this training session is gonna be nasty and I've done enough of the like, okay, I know what's gonna happen here. Like I was programming for somebody yesterday and they have a like nasty 20 to 25 minute MECCO. on Tuesday and then on Wednesday they have is it 27 minutes of rowing? and @paige_semenza: Mm-hmm. @misfitcoach: they row very hard. And it's just like those, like those are the days where you look at it and you know I'm going to be at an elevated heart rate for a significant period of time. it's probably gonna help me to like go in and get a little bit extra. I personally rely on liquid form. in that case, because it's really easy to like finish up the hydration thing and make sure that my my salt intake is there while also just drinking some carbs. I know a lot of people do like applesauce. There's different things that you can do. but I find that to be to be really helpful. The under th the other thing would be under fueling. Like if you @paige_semenza: Yeah. @misfitcoach: aren't doing a good job, a lot of this is predicated on like I've done a good job up until this morning. Right. It's like if you try to follow these parameters and you just completely depleted your glycogen the day before and didn't refuel it, you're not gonna notice the benefits of it. @paige_semenza: Yeah, like we put so much attention into like how hard we're willing to train, right? So it's like, you have to remember @misfitcoach: Uh-huh. @paige_semenza: that the work starts prior to the clock. It starts prior to that @misfitcoach: Mm-hmm. @paige_semenza: long day, that long Metcon day, especially when you have two back to back that are longer in duration and you know that your intensity is probably zone five for most of those, for most of @misfitcoach: Yeah. @paige_semenza: both of those. @misfitcoach: It's always fascinating. The the type of person that's drawn to the sport is thinks the harder stuff's easier and the easier stuff is harder. @paige_semenza: Mm-hmm. @misfitcoach: and this is so much of this is based on us giving you guys a glimpse into what professional athletes do and you finding those pieces that you can go grab from it. but In a lot of instances, that is the actual difference, is they don't @paige_semenza: Yeah. @misfitcoach: see their dedication to the sport as a window of time when they enter the gym and exit the gym. It's the whole thing. It's the whole @paige_semenza: Yeah. Right. @misfitcoach: story. let's talk about caffeine a little bit. So there's like caffeine addicts anonymous, which is essentially the entire country, I believe, let alone the CrossFit community. But then there's using caffeine for performance as it is, like with along with carbs, one of the best legal PEDs. and if you are doing it for that specific thing, we want to start that drip about an hour before 321 go. So let's say in this instance, you are heading to the gym at 9 a.m. to warm up at 9 30. To 321 go at 10, we would start drinking the caffeine at around an hour before. And we would be on most days probably relying on roughly two grand, no, two grams. Yeah @paige_semenza: You @misfitcoach: two milligrams per kilogram of body weight. That is extended up to three for like you're just kind of everyday. Caffeine intake. And then there are some Olympic weightlifters who do six milligrams per kilogram of body weight. But @paige_semenza: That's a wild training day. @misfitcoach: they don't really give a shit if they feel like they're gonna explode out of the room @paige_semenza: Right. @misfitcoach: because they wanna go do that to the barbell and then go pass out somewhere. so that's context specific, right? Like @paige_semenza: Yeah. @misfitcoach: maybe actually. Here's what I'll say. I would say general range across every requirement for a crossfitter would be two milligrams to four milligrams per kilogram of body weight total. Anything that you do should be tested completely outside. Like you can go try to do 300 to 400 milligrams of caffeine before you lift or before you do a conditioning piece and see what happens. Like, I do @paige_semenza: Yeah. @misfitcoach: feel really focused. I feel good. Because for me personally, I am a slow metabolizer of caffeine. So my body wants to overdo it to get the feeling. And there are some athletes that are really fast metabolizers and they get that jolt like immediately. @paige_semenza: Mm-hmm. @misfitcoach: and they're typically the people who abuse caffeine a little bit less because they really feel the effects in the moment. versus it getting spread out over a period of time. So pay attention to it's just just throwing it out there. pay attention @paige_semenza: you @misfitcoach: to what actually works versus some narrative you want to tell yourself so you can post monster energy drink memes on Instagram. You like just they're separate things. @paige_semenza: Yeah, I've tried the, I've done probably every like dosage in a canned caffeinated beverage, like the little amino drinks like a hundred, Monsters like 160, C4s are 200. I'm like, and then like, you know, the, what are they rain and bang, they're like 300. I do that. I explode. I die. It's wild. I'm like a, @misfitcoach: Yeah. Yep. Yeah. @paige_semenza: I'm below 200. That's my tolerance. @misfitcoach: I'm I'm probably somewhere between a hundred and two hundred on like a normal day. @paige_semenza: Yeah, same. @misfitcoach: And then I get a benefit from like the two fifty to three hundred range if I do it like a few times a month total. I'm like, @paige_semenza: Okay. @misfitcoach: I'm gonna go do this thing specifically, like wanna do better on this bike rider. I wanna, you know, get more, you know, reps in my Mac sets, you know, that sort of thing. @paige_semenza: Yeah, I haven't really played around with the like high dosage of caffeine in a long time because I've always figured like this works. Why? Like, but I would be curious, like dependent on the type of training that I'm doing if there would be a difference. @misfitcoach: When I do bodybuilding, I get like if I get real geeked up, I get like multiple extra reps in my max sets. Like there's there's definitely a difference there. @paige_semenza: Yeah, I'd be curious. It is maybe something I... Yeah, maybe it is something I should play around with again. It's been a while. @misfitcoach: Yeah. And I think the same would go for I think you can put yourself in the right level of anxiety to lift a lot of weight. You know? There's probably a pocket there of like, @paige_semenza: Yeah. Yeah. @misfitcoach: I'm freaking out, man, you are freaking out, man. Like we don't want that. But at the same time, you know. @paige_semenza: I have to stop this training session because it's too high. Yeah. @misfitcoach: Exactly. Yes. Yeah. We don't want that. That's not good. okay, let's talk about the the shorter windows. Okay, what do we do when we only have a certain amount of time? Okay. So we talked about three hours being ideal, two hours. honestly, it's just like whittling the things down. Okay. @paige_semenza: Mm-hmm. @misfitcoach: Like we're getting closer to the to the one gram per kilogram. We're not pushing that protein number past, you know, what Paige recommended with the 20 roughly. We're really careful with fat and fiber. and then you really just gotta start that that hydration drip when you wake up. Like @paige_semenza: Yeah. @misfitcoach: right when you wake up. So it all kind of needs to happen there. if you are, if you have one hour before you work out. W literally I wake up at six AM and I will three, two, one, go at seven AM. we want super, super easy carbohydrates, so like really digestible. It can still be like I think you could train your body to still ingest one gram per kilo, roughly. but I wouldn't start there if you're not used to it. that's @paige_semenza: Yeah. @misfitcoach: one thing that you also learn from dabbling in the endurance community is building up that tolerance. Of digesting the amount of carbohydrate and you can actually train your stomach to do it, but it's gotta be done kind of linear progression style. So like one hour before we're talking like again, super easy carbs, really low protein, @paige_semenza: Stay tuned. @misfitcoach: if you can tolerate it. And again, just it's gotta @paige_semenza: you @misfitcoach: be like like hyper digestible. Like that is super important. If you this is also a cohort that we know is in the Misfit community that is out there that's like I'm basically warming up pretty close to when I wake up. Like I've got maybe 30 minutes before I get started. Honestly, we are reaching territory of this being inappropriate. It's right on that line of like you probably I think what a lot of people mean when they say this is they have an hour, but they start their warm-up 30 minutes after they wake up, which we've kind of already covered. But if you're truly like I wake up and I, you know, go out and get the coffee going, whatever, and then I go into my garage gym or something like that and I start warming up. really small amount of like easily digestible carbohydrates and that's basically it with water. and in a lot of instances you would just, you know, mix up 30, 40, 50 grams of carbs into a liquid form, drink it, and then you at least have that started. I also think that In a lot of these instances, one of the best things that you can do is still strive for that one gram per kilo of body weight spread out over a longer period of time. So you have the Gatorade or whatever there and you're ingesting it as intra workout just across your session, so that you can keep, you know, kind of at that level. @paige_semenza: Yeah, I wanted to, so I feel like there are quite a few people that probably do the one hour before the workout. So if they're listening to this, @misfitcoach: Yep. Mm-hmm. @paige_semenza: and Colin, I apologize if I'm stealing your question, but it's just coming up in my mind. If you're saying like a linear progression of like trying to add carbs in, would you do that like @misfitcoach: Yeah. @paige_semenza: week by week, day by day, or like, is it like taught like, I'm going to say it's probably a personalized thing, but like if someone were to do that, what should they have in mind as far as starting a linear progression of trying to increase their carbs? @misfitcoach: You should feel really good about like what I am doing today feels okay. I think that's the baseline that you have to set. You have to know, you gotta play around enough with like, okay, I think I'm tolerating 50 grams or 60 or 70 or 80 really well. You can actually go in the other direction, like and do 40 and see like, I actually do feel better in this instance. Because then @paige_semenza: Okay. @misfitcoach: you've set the stand you you gotta set a standard that's like actually somehow measurable or observable, like, @paige_semenza: Right. @misfitcoach: okay, this works for me. so you would play around with going lower, going right where we're mentioning, going a little bit higher, and being like, okay, how do do I feel best where? And that's when it would be like, okay, I feel really good at 50 grams. I'm gonna try 60 tomorrow. And like you just ride that out until it becomes your new normal and then you continue to add. @paige_semenza: Okay. @misfitcoach: as you go. Yeah. I think @paige_semenza: Got it. @misfitcoach: that would be the best way to think about it. I think a lot of people just assume that what they are doing works for them because it's what they do and it's @paige_semenza: Yeah. @misfitcoach: how they feel. So it's like, okay, could I feel better with less or more? @paige_semenza: Yeah, I mean, that was my same thought on the caffeine intake for myself. It's like, I haven't done that thing, tried it in a long time. So, okay. @misfitcoach: Mm-hmm. Yeah. Yeah. For sure. all right. So we're gonna circle back to the beginning a little bit. yesterday's food and hydration matter a lot. Did you @paige_semenza: Yeah. @misfitcoach: do what you needed to do the day before? Are you developing these habits so that you can dial in something more specific like How do I eat before I go train? Not just like what is my general nutrition plan over the course of an entire day. so you're just not gonna be able to compensate for that in the morning in the way that you think you might be able to. Your body's not ready to take on this like bolus dose, just like a ton of, you know, macronutrients, micronutrients, like a gallon of water, you know, two tablespoons of salt, whatever you want to call it. Like that's just not realistic. You're not gonna be able to do that. So before we even have this conversation yesterday and the day before and the day before and the day before matter like really a lot. @paige_semenza: Yeah. Especially like you were saying for your athlete, like I've got a 25 minute metcon on day one and a 27 minute interval on day two. It's like, that's a lot of intensity that if you're under @misfitcoach: It is. @paige_semenza: fueling, you are going to feel that the rest of the week and probably. I maybe not the first workout feel like you're dragging, but that second day of conditioning, you're going to feel that lull. @misfitcoach: Yeah, for sure. okay, so our next topic here is actually workout strategy. and it's workout strategy because it will inform our warm-up in a lot of ways. So number one, we go into our training session and we look at our workout. And we need to be able to execute on or ask someone to help us execute on the know your enemy exercise. and you're basically doing a bunch of math. What is the total volume of your workout, your session, etc.? What is the loading? How much, you know, Distance or calories are you accumulating, you know, out there pounding the pavement or on a machine? What is the duration, right? How much time am I spending at any given heart rate or, you know, relative intensity? transitions, rest, all of that stuff. You gotta know what you're about to do to be able to strategize for the workout and to be able to strategize your warm-up. the @paige_semenza: Mm-hmm. @misfitcoach: more you do this, the easier it gets. Okay. @paige_semenza: Yeah. @misfitcoach: I know a lot of people out there are like, I don't know how long it takes to do a certain amount of totobar. And I bet if you removed your anxiety from like third grade math class and just said @paige_semenza: you @misfitcoach: How long does it take to do nine toes to bar? I don't know, probably less than 30 seconds. You're off to a great start, and then you can start to build @paige_semenza: you @misfitcoach: on that. It's not dependent on loving math or numbers. It's dependent on it being routine for you to do. Like the more @paige_semenza: Yeah. @misfitcoach: you do it, the more you can just have the intuition of seeing something and going. I think that takes about X amount of time. And then you just iterate on it as you go. now. From there to strategize, we want to understand the stimulus of the workout. Like what am I what is how is it written and then what am I trying to get out of it specifically? Because that will change @paige_semenza: Mm-hmm. @misfitcoach: some of the math. And that will change some of like, okay, I want to go unbroken on my muscle ups today. I better be ready round one, like To be able to go through that range of motion and have that intensity and not want to come down and be like, my God, like I didn't do this right. @paige_semenza: Yeah. @misfitcoach: A set of nine muscle ups to open a workout versus a set of three is like not honestly not that similar. when I think about how you @paige_semenza: Not at all. @misfitcoach: would how you would warm up for that specifically. and you gotta understand yourself specifically. So like what is your specific limiter gonna be in that workout? Like as coaches. We generalize when we talk about how long something's gonna take, how many sets you should do in something. Like that is personalized to the person specifically. So your limiter, like how ready do you feel today? Like, okay, yeah, on my best day, that's a 17 minute workout and I'm gonna get five rounds. Today, you know, it it might be longer or I might not get as many rounds, depending on if it's for time or an AMRAP, that sort of thing. And then all of that brings us to the point of like, what's a good opening pace to have? Okay. That's gonna inform @paige_semenza: Mm-hmm. @misfitcoach: what kind of primer we need to do, what's actually appropriate for you specifically. and then last but not least, I think this one's really important. and a little bit of a deviation from the episode. What is success for you in the workout when you are strategizing @paige_semenza: Right? @misfitcoach: your workout on a training day? What is success for you? I am not gonna see, you know, anything above a 159 on my split today. I want this particular score. That's also fine, right? We talk about like needing to be able to game workouts and figure that part of it out. That's also okay. I wanna go unbroken on this gymnastics movement specifically. Can be the opposite of all of those things, you know, for the people out there who go out too hot. I'm not gonna see. anything faster than a two-minute pace. I'm gonna @paige_semenza: You @misfitcoach: do six, five, four every round instead of trying to go unbroken, right? So like identify what is successful for you because then when you get done, the information you get from other people where you're comparing is just data. It's just information. It's just them helping set a bar for you, that sort of thing. But you already know whether you were @paige_semenza: Mm-hmm. @misfitcoach: successful before you see anybody else's times. So @paige_semenza: Yeah. @misfitcoach: That's how I wanna think about that. We wanna do the math on the workout. We wanna understand the workout, understand ourselves, and then decide what is success for me today in this workout specifically. @paige_semenza: Yeah, I think that is probably the way to keep the most positive mindset in training as well, because we all get into workouts that have a major weakness. We have a hole somewhere, but like when you can reflect on that question alone, like what was success for me and did I accomplish that? Like regardless of the leaderboard or, you know, how you were feeling, it's like, did I do the thing that I asked myself to do? And if I can say yes, it's like, that's a great day. That's a really good day. It sets you up for momentum. @misfitcoach: So why does that matter relative to our warm-up? I need to know what I'm asking myself to do to know what I'm preparing for. Like, so important. here comes the propaganda. Our general warm-up is building from resting to working. We've called it a sweat check, we've called it the mafetone warm-up, we've called it the misfit. It's it has all of these different names. what we are doing. Is 12 to 15 minutes of a monostructural movement starting very easy and slowly, slowly, slowly building towards the higher end of a zone two heart rate. why do we do this? At rest, right now, me sitting here, maybe I'm getting fired up enough that my body thinks that I'm in fight or flight. I shouldn't be. I should be in rest and digest. And most of the blood in my body is sitting around my organs. It's in the vital areas, keeping everything working, doing what it needs to. It doesn't think it needs to go out to specific musculature @paige_semenza: you @misfitcoach: and give me blood flow and warm me up and you know deliver oxygen, all of that stuff. When we rush into, and you everyone listening will know this feeling. When we rush into that, our body panics. And tries really hard through like muscle contraction in our midline to push blood to where it needs to go. And that is when we have the like huge surge of sympathetic nervous system activity and like we're really in fight or flight and our body jacks up our heart rate. and you really kind of feel the like battery acid in your muscles, those moments are because our body is surprised essentially. and is not brought @paige_semenza: Mm-hmm. @misfitcoach: online like all of the different things that it can if we do the gradual warm. @paige_semenza: I can't tell you how many days I felt like crap going into the gym. And I start with like, for me, it was like almost non-negotiable to do 15 minutes, @misfitcoach: Yeah. @paige_semenza: because of the way it made me feel every single day. Like the days that it was like, man, I'm dragging ass. I like, that is the easiest thing to actually start with too. Like some people don't like, I know we talk about it. quite a bit, but like some people don't know how to like warm up well on a C2 bike, but like I've kind of locked that down to where I can take a solid 10 of my 15 minutes on a C2 bike on a day that like I really maybe don't want to touch a machine and get really warmed up on it. And then, you know, my other five minutes are on a different machine that is more specific to what I'm doing in the training for that day. But man, if you haven't done the 12 to 15 minutes, talk about propaganda. will run that down your throats. @misfitcoach: And I think the C two bike is perfect because we're gonna talk about the science here in a second, and you can feel what I'm about to explain happening because it's localized. @paige_semenza: Mm-hmm. @misfitcoach: Right. And @paige_semenza: Yeah. @misfitcoach: then we can take that and bring it to other areas, try to get the upper body involved, all that good stuff. but at the end of the day, in CrossFit specifically, if you're trying to deliver blood and oxygen and and warmth to an area, your lower half is a real good place to start. Right. @paige_semenza: Yeah. @misfitcoach: Like that's that's super important. I think for me the turning point was this helped me a ton in my aerobic work. And it really just makes sense for the aerobic work. But I did a full 15 minute warm up for a power output assault bike session. And my first round was something like 32 calories in 15 seconds. It was something that should not have happened. @paige_semenza: You @misfitcoach: I had never Had that thing where you're reaching into like I don't know however many free seconds feel like people feel like they get on an assault bike to start. Maybe it's 10. Like you could just do 10 second repeats for, but there's a moment where you know that your output is gonna fall off a cliff and you're really gonna start to feel it. And that got extended out like five to seven @paige_semenza: Yeah. @misfitcoach: seconds by doing it. And I was like, my goodness. We could use this for everything. What? If it works for zone one and it @paige_semenza: It's especially for something that short, right? @misfitcoach: works for power output, there's a lot of real estate in between to be able to do that. So the movement itself by moving increases circulation toward the working muscles. Okay. We are getting circulations. We talked about the being able to feel that. You can feel it really well on the C2 bike because we are getting a ton of of muscle contraction because of how many RPMs we're doing relative to, you know, kind of how slow a rower is or how slow an echo bike is, that sort of deal. oxygen delivery in aerobic energy production rise while muscles work on generating heat. I always thought of this one of the updates to my knowledge on this was I always thought about this more as core temperature. There isn't really a core temperature requirement for good exercise. It's actually muscle temperature. Okay. It's warming up a particular area so that you are like, like we'll talk about why that matters going into mobility. I feel like that should be pretty obvious for a lot of people. but @paige_semenza: Mm-hmm. @misfitcoach: essentially we are bringing online the aerobic system and giving the muscles what they need. to actually become aerobic and flush waste over that period of time. And simultaneously, because you're moving and because you are getting warmer, those specific tissues get warmer. and I mean, we're talking injury prevention. We're talking about, you know, your nervous system becoming more online and being able to contract the musculature a little bit better. So really I think We're going into the weeds a little bit, but I'm trying to keep it in a place where it makes sense and you guys can feel this while you go to @paige_semenza: Yeah. @misfitcoach: do it. That sort of thing. And the way that you would feel the aerobic side would just be when you learn how to do this right and you learn what intensity makes sense for you. Like I think some people like could get away with being low end zone two. And I think some people need to head into zone three between twelve and fifteen minutes, @paige_semenza: get uncomfortable, yeah. @misfitcoach: that sort of thing. But the first time that you're holding that same pace and you feel completely different physically and mentally, that's your aerobic system actually being along for the ride at the beginning of a workout and not like, okay, round two or round three. @paige_semenza: Yeah, right. I was going to kind of relate it to the like lifting sessions. I don't know how many people do their like overhead squat holds or their their back squat holds. But like I'm always sweat check squat hold and like I've done it the other way around and it just you don't feel good. Yeah. Yeah, right. It's like I can hold it for @misfitcoach: Yes. Ugh. Snap crackle pop. Uh-huh. @paige_semenza: probably like I'll go like even on the overhead squat like close to two minutes. after a sweat check. If I did that before, I'm like, okay, 30, 45 seconds for the first like chunk of holding. @misfitcoach: And there is a physiological element to it. Your body knowing that you want to go do something like that again warms up that particular area and like tendon stiffness isn't as strong. Like your body's really good at going and performing when you tell it what you're about to do. When @paige_semenza: Mm-hmm. @misfitcoach: you don't, then it's like, well, yeah, you feel stiff because it didn't think it needed to do all of these things. You know, at the biological, physiological level to prepare you to do that. but @paige_semenza: Mm-hmm. @misfitcoach: the body is really good at that. So when we get done, we want to be warm. You want to be breathing more deeply. It shouldn't be, there should be no panic breathing at any point yet. You should feel ready to move, and you should never feel like what you just did will detract from your training. Now, if you're one of those people that always thinks that. We need objective evidence, right? Like there are people that are like, I don't wanna I don't wanna warm up and then like not be able to perform. And it's like, okay, is that narrative real or have you made that up? Right. So like @paige_semenza: right? @misfitcoach: if your body can't hand 'cause this happens to us all the time when we do the open videos. So we go on Instagram, @paige_semenza: Mm-hmm. @misfitcoach: talk about how to warm up and they're like, You fucking kidding me? If I rode for 15 minutes, I would die. And it's like, well, first of all, that's a That's a problem in and of itself. you're also probably rowing too hard. Okay. Like, no one's gonna judge you if you're at a 240 per 500. We're doing something specific here. so like you gotta be objective with that. I'm sure there are people who warm up to the extent that it has like it runs into their training and there's an issue there. but I would say those @paige_semenza: Mm-hmm. @misfitcoach: people are pretty few and far between. so. This creates a foundation where mobility, activation, and movement prep are now appropriate. let's talk about mobility. So I believe the order that makes the most sense is sweat check, mobility, activation, movement prep. and what questions are we asking ourselves when choosing what to do for mobility? So the session demand is first. What positions do I need to be in and how do they feel? Right. So that would be dropping into the bottom of your squat and figuring out, okay, how are my ankles? How are my knees? How are my hips? How's my low back? How's, you know, maybe even my upper back if I gotta be in the front rack or the barbells overhead. so we're checking in there, making sure that the positions we need to get into feel good. then there's the personal needs. Like I know that. Every time I exercise, if I don't get some blood flow into my spine, there's gonna be some issues there, right? So there's different @paige_semenza: Mm-hmm. @misfitcoach: activation and mobility that we can do to to get ourselves to that point. and then there's just like I was doing my sweat check and clearly my hamstrings are fucked from yesterday. And while there isn't @paige_semenza: you @misfitcoach: a ton of hamstring in this workout, I'm gonna do some hamstring mobility so that I feel okay. @paige_semenza: Yeah. @misfitcoach: And that isn't like sitting in the back of my head while I'm getting ready to work out. @paige_semenza: Yeah, I mean, think if you're like, I think a thing to like keep in mind is like, if you're spending, you know, five minutes on something, like, can you explain to yourself, like, why I'm doing this thing? And can I feel a difference from doing it when I retest it? I think that's like a simple kind of check within the session @misfitcoach: Yeah. For sure. @paige_semenza: demands. @misfitcoach: Yep. so we're gonna check the position, choose a targeted work, and then reassess. keep it purposeful and proportionate, right? The people who spend thirty minutes stretching before a workout's probably not you're not gonna get the ROI that you think you are. @paige_semenza: Mm-hmm. @misfitcoach: I would actually argue and we'll get to it that that would be a better down regulation practice than up r regulation practice. @paige_semenza: Yeah, you definitely have to narrow down your drills early on. @misfitcoach: You do. I know a lot of you I'm I'm late to this, but I believe McKenna was the one who sent this to me. if you guys are looking for specific mobility stuff to be able to do before the workout, Dr. Lee the Cairo on Instagram, his content is awesome. It's like @paige_semenza: Dude, he's so great. @misfitcoach: quick and to the point and you know Like, here are four variations of because a lot of those people will be like, pigeon stretch is stupid. This is how to do it better. And he's like, Have you thought about these four ways to alter @paige_semenza: Mm-hmm. @misfitcoach: that thing? And it's like, okay, I can go try those and see what works for me. @paige_semenza: Yeah. @misfitcoach: and I and like I get triggered because I'm like, listen, when I do pigeon, I feel better. And when I don't, I don't. So like you can't tell me that it doesn't work for me, right? Maybe I should. @paige_semenza: Yeah. @misfitcoach: be elevated on a box or have the, you know, the incline bench or whatever, that sort of thing. so if you guys don't know what to do, I think that's probably the best resource that I've seen in I don't even wanna like be hyperbolic, but five years at least. it @paige_semenza: Yeah, especially on Instagram. @misfitcoach: yeah, exactly. Yeah, for sure. Okay. so what do we what do we do now? We want to we've addressed access to the positions and Now the question is whether we can control them. activation. Man, I get a little fired up about this because honestly, even at the gym that I used to own, at a lot of CrossFit gyms, you go into a class, and the first thing that you do is either a mobilization or an activation or a hybrid version of those things where you're kind of bringing them together. and As a 40 year old, like you asking me to do that before I'm actually warm, like I think I was screaming before the podcast episode started, where's the warm and warm-up? Like the amount of like and the amount of dumb shit that I've done, like as a drop in at an affiliate where like I'm just like, this is I'm this is not a warm-up. Like I need to do an actual warm-up. So if @paige_semenza: Yeah. @misfitcoach: you're an affiliate athlete, I just go 15 minutes early and Ride a bike for 15 minutes. Like, and then @paige_semenza: Yep. @misfitcoach: if they want to hit me with a double warm-up, I'll be surprised and that's awesome. Thank you. So that's why I get a little bit jaded when it comes to activation, because it's like a really small piece of the puzzle, and people make it the whole puzzle. @paige_semenza: Right. @misfitcoach: I think crossfitters are not awesome at activating localized musculature because we have these movements that are like demanding of the entire body head to toe and we're dynamic and we're at a really high heart rate. So when I go and do my banded glute activation and I maybe even keep the band on for some warm-up thrusters, I can understand how my glutes could be the thing that like finished the rep, you know, on a wall ball, on a thruster versus like always being frontal plane. And like not being able to use the bigger muscles. you know, the people that aren't good at using their upper back and pull-ups, it's all bicep. when we activate those areas and do it with our movement prep, you can start to feel what you could do to bring other muscles online to help you. that to me is one of the main reasons why I think that can work. But I I I think people do too much of it because they see other athletes doing it and they're not figuring out how to personalize it for themselves. @paige_semenza: Yeah. Especially when you see like an Instagram reel of it and how much time some people spend on it. It's like, you're not trying to win the warmup or the activation work. Like you are just trying to get ready to go train. So it's like, @misfitcoach: Yeah. @paige_semenza: it doesn't need to be like an immaculate. Perfect session of activation work. It's like, need to be same, like same as the mobility needs to narrow down the long list of things that you need and keep it really to the point. Because like, Again, you're not trying to... The warm up is not your workout. The warm up is to get you ready for it. @misfitcoach: And what you're seeing on Instagram is often, I would say, one of three things. The first one is someone doing just a really long, deliberate warm up. Is what it is. Probably works for some people. Doesn't work for other people. number two, they're getting paid to show you a specific warm up so that you'll buy a subscription to an app. @paige_semenza: Yep. @misfitcoach: Or it's being shown as a warm up, but it's actually a completely separate, dedicated thing that they're doing to maintain like health, which is awesome. @paige_semenza: Yeah. @misfitcoach: Like if you want to go do, you know, pliability or any of these other companies, if you want to go do that outside of your your training window, man, like that's amazing. We love that. We wanna see that. @paige_semenza: Yeah, right. @misfitcoach: But if you're getting into rest and digest and breathing through all these positions when we're trying to let our bodies know we're about to be intense, it's probably not the right place for it. So @paige_semenza: Right. @misfitcoach: something to think about there. all right, let's talk about workout prep specifically. I like to think about this as building towards some semblance of the actual workout itself. Right? If it is a short intense workout, our end goal is probably a primer. And if it is a like longer, potentially more aerobic workout, we're gonna kind of blend the movement prep and the primer into one thing. And I'll get into how to do that. So I personally like to put athletes through r rotating, simple versions, simple progressions of what the movements would be into the full version. So if we used a workout, I thought this would be fun because it sounds disgusting. a workout that is chest bar pull-ups, burpee box jumpovers, and thrusters. depending on who you are and how old you are, I would say this is anywhere from three to like seven rounds of what I'm about to explain. And I'm just going to explain the three round version. So round one, we do gymnastics kips, regular old burpees, and air squats. Round two, we do chin over bar pull-ups, low box, burpee box jumpovers, and light thrusters. Round three, chest to bar, workout height, box jump over, workout weight thruster. So you can kind of see how we could spread that out more, right? When there's heavier versions @paige_semenza: Yep. @misfitcoach: of of this, then we add rounds to go from air squats to empty bar to 75 to 95 to 135, whatever. We work @paige_semenza: Mm-hmm. @misfitcoach: our way through doing that. keep the reps really modest. Like just work your way through it. Like do as many rounds of even the same thing as you want to, but we don't @paige_semenza: Yeah. @misfitcoach: want to We want to warm up and understand the interaction of the movements really well as we're going through. So we're thinking about what it's like to transition from one to the other. We're thinking about did you breathe at all during your chest to bar pull-up kind of a thing? what is the interference of those things? What are our planned sets? We're just building our knowledge while also warming up. In an aerobic workout, I like To do multiple rounds of that last full on, like really low rep, chesta bar, burpee box jump over, and @paige_semenza: you @misfitcoach: workout weight or even above. That's also a tactic that @paige_semenza: Yeah. @misfitcoach: we can use. You know, you got something heavy, you want to make it feel less heavy, you know, after you do a few at one sixty five, one fifty-five feels a little bit better. and you're working through that and maybe one of the rounds. like you actually go close to workout pace, that sort of thing. And then not only have you kind of primed yourself, you also again have a better understanding of it. When the workout is really high intensity, we're gonna cut off that rotation that we're talking about and we're gonna rest a little bit and we're gonna do a primer. The primer is going to be @paige_semenza: Mm-hmm. @misfitcoach: anywhere from thirty to like ninety seconds, depending on how hard you want to go or not hard you want to go for the athletes that get scared about going hard before. And it's like a sprint chipper esque version of the workout @paige_semenza: Yep. @misfitcoach: that we're about to do. Right. You do a set of these, a set of these, a set of these at higher intensity. if you want to do moderate intensity, you do two rounds of that. Like @paige_semenza: Yeah. @misfitcoach: it's it's pretty straightforward. you wanna go you want to go hard enough that you just like Dip your toes into like knowing what the discomfort's gonna be when it gets really nasty, and then you're done and you kind of back off. @paige_semenza: Yeah. @misfitcoach: really important to recover fully after doing any of these things. You know, I think we're good at doing it in competition because we're forced to. And then I think people get antsy and just start before they've fully settled. So for me, I have to pay attention to my actual heart rate. I gotta get all @paige_semenza: Okay, yep. @misfitcoach: the way down. like into like a low end zone one. Like I gotta be between a hundred and a hundred and twenty beats per minute, if not lower, where I'm like, okay, I've actually calmed myself back down and I'm gonna be able to go execute now. @paige_semenza: Yeah, I would say like bare minimum, like five minutes. Like that gives you time to also like catch your breath, but like go use the bathroom one final time. Like I just think of even, you know, grabbing a sip of water, you know, kind of visualizing your strategy one last time. It kind of gives you an avenue to do quite a few things if you give yourself at least five minutes. And then for other people, like you'll again see it a lot in what we do for people at competitions, for athletes at competitions. But if you are going to do that little primer, that little chipper, I really like adding a machine before movements. So that's @misfitcoach: Mm-hmm. @paige_semenza: another way to get that heart rate or get that pre-fatigue up and see that discomfort level of hitting the movements at workout pace after something like a machine at a hard effort. So 8 to 12 calories and then little movement chipper is another. a really, really solid way to prime for something that's high intensity. @misfitcoach: We also get the athletes that want a prime no matter what. We would remove in a aerobic workout, we would remove honestly any of the workout movements and just do like 10 seconds on, 10 seconds off, or 10 seconds on, @paige_semenza: Yeah. @misfitcoach: 20 seconds off a few times on a machine. you can go, you can go do that. That can be the kind of thing that can drop the anxiety level down a little bit. it can just remind you of what you're about to do, that sort of thing. but you mentioned something that's really important. visualizing your visual Visualizing your strategy was what this is why all this matters relative to a warm-up. Like, okay, my strategy is my best guess, and it tells me how to warm up. But then once I've actually understood how these movements interact, was that a good idea? Like, am I right? @paige_semenza: Yeah, right. @misfitcoach: Like, you can learn a lot about your strategy from the way that you warm up. Like, was I correct, or do I need to alter that a little bit? @paige_semenza: Yeah. And that is honestly the best time to figure it out. Like, am I being too ambitious or am I maybe even being too conservative? Like, depends on what kind of athlete you are and like what kind of @misfitcoach: Yeah. For sure. @paige_semenza: purpose you're trying to get out of that training piece. @misfitcoach: And how you feel on that day. Like you might @paige_semenza: Yeah. @misfitcoach: like you go into the gym, you mentioned you go into the gym and you're not feeling it. And you can either like go through your warm-up and see if that's again objective or subjective. And then you can have those moments where you're like, I was wrong. Like, I feel great today. My body feels @paige_semenza: Mm-hmm. @misfitcoach: good. Like I'm not breathing as heavy through my primer. Like, I actually think I can go for it today. And that's when you would potentially adjust what you're going to ask yourself to do. @paige_semenza: Mm-hmm. @misfitcoach: all right. This is the part of the podcast where I'm not allowed to talk for very long before moving on to cooldown. execution is that bridge from preparation to recovery. like That corral time, you know, whether it's the absurd 20 minutes that happens sometimes at a competition down to the like mandated five minutes in the gym. are you remembering to respect your opening pace? Talk to a lot of you motherfuckers out there, a lot of you. And listen, @paige_semenza: You @misfitcoach: I was the first round champion of the world for. the first six years of my CrossFit career. You couldn't touch @paige_semenza: You @misfitcoach: me in the first round. And I couldn't touch anybody after the first round. But it was real. So I under like I'm speaking from experience. Crossfitters, even ones with high athlete IQ, fall victim to this because it just sometimes doesn't feel like it makes sense for like your first round of why why would I make it easy, right? Like I'm not even trying. @paige_semenza: Mm-hmm. @misfitcoach: What is this? And then 30 seconds later you realize why you probably should have done that. and like how to adjust a workout in the moment when reality differs from what your plan actually was. That's incredibly important. try to understand, especially if you're in interval work, like What caused you to actually slow down when you did your unplanned breaks? Was that because you were forced to, or the like double under conundrum that I always mention of like I'm smooth and unbroken and this feels easy, and the second I trip, I'm gasping for air and I can't do double unders anymore? that's such a pet peeve as a coach. you have to learn to train through that and like realize that you're actually gonna feel better while you're doing double unders again. Just start doing you're gonna @paige_semenza: Yeah. Yeah. @misfitcoach: feel better than you do when you're not. And you know, if your movement breaks down, why did it break down? Do you start moving like shit? Like you can usually like in kipping movements feel when your sequencing is off. that sort of thing. So while you're doing it, like it there needs to be a level of like background observation that is happening @paige_semenza: Mm-hmm. @misfitcoach: in your brain. And if you're not good at that, maybe you film your workouts, that sort @paige_semenza: Right. @misfitcoach: of thing. We don't want to analyze it in the moment, but we want to be dangerous enough to remember when we got done. How do we break it up? What did it feel like? All that good stuff. @paige_semenza: Yeah, I don't have much on that to add to that. That was pretty spot on. @misfitcoach: Yep. okay, so now the clock has stopped on the workout. How do you recover and make your next session better? we are going to start with a cooldown, which is gradually reversing the warm-up. It's the same thing. It's kind of doing the same thing in reverse for you specifically. So we want 12 to 15 minutes of easy movement, gradually easing ourselves down into zone one. start easy immediately. You have to be real fit to earn the right to like have to actually try. To keep your heart @paige_semenza: You @misfitcoach: rate above, you know, a 120 or a 130. Most of us, that just happens. and let your heart rate and breathing come down alongside the movement you're really thinking about trying to down-regulate as you're going. and essentially what we are doing here is we are honoring both circulatory systems. So we have the one that everybody knows about, our heart. And our veins and our blood vessels are pumping. If you completely stop what you are doing and your heart rate drops immediately, we are getting less contractions and we are moving less blood around the body, which is both an issue for recovering, but also an issue with removing certain things from tissue and putting them back into circulation. The other one that people may or may not know about is our lymphatic system. Basically have a drainage system within your body that is negative pressure only, which means it works from the outside being pumped back towards your lungs and your heart. And the only way to pump limp lymph through the body is muscle contraction. Okay. That's the only way to do it. It's not gonna happen alongside the heart rate in the way that you would want it to. So we want the heart rate to be slightly more elevated than it would be completely at rest, kind of dropping off that cliff, and we want muscle activation. Part of this I need to mention is anecdotal for me because it was explained to me in this way. And I tried to circumvent the system. I wondered if I got an asana when I was done, it would elevate my heart rate and, you know, just clear all the bad stuff out and I'd be good to go, whatever. that did not work in the way that I wanted it to. And then the the B minus C plus cooldown that happens a lot is go for a walk. If I can't @paige_semenza: Yeah. @misfitcoach: get the elevated heart rate, I don't feel as good either. So for me personally, anecdotally, And it could be placebo because of the way that the science was explained to me. But for me personally, if I slowly reduce my heart rate and I contract the muscles that I don't want to be sore from the workout the next day, I feel significantly better. And I actually notice it in my HRV as well as like subjective soreness. So. @paige_semenza: burpees, handstand pushups, thrusters, anything involving upper body. Would you just get on a C2 bike and flush? Does that matter? @misfitcoach: No. No, I definitely wouldn't. No. Yeah, the the C2 bike @paige_semenza: get something that involves upper body. @misfitcoach: were we're that seat is the problem more than anything because everything like upstream of the seat is just turned completely off. I think like if it's the workout that you just explained, I think that maybe the ski erg can be really helpful. and it would go like in order of importance, it would probably go ski, echo, row. and the rower, you would want to again ignore the screen completely and put it on a one damper so that you can get a few more strokes per minute, muscle contractions, that sort of thing. @paige_semenza: Mm-hmm. Yep. @misfitcoach: so again, What what do we have here in the notes? It says, Explain circulation and gradual transition without promising toxin removal or universal soreness prevention. This was me putting my notes into the robot and the robot telling me, from a physiological standpoint @paige_semenza: you @misfitcoach: this makes sense. From a research standpoint, we can't prove it yet. It's like, okay, there's my disclaimer for everybody out there. that they haven't been able to basically say that if you do this exact warm up that comes from Misfit athletics, I don't think there's been a study on that, in terms of subjective soreness. Okay. So @paige_semenza: Does anyone want to do it? We got some nerds in the telegram. @misfitcoach: Right. our end point here is like that we feel like we've kind of come back down to a baseline and we have not pushed ourselves to increase the level of fatigue from the workout. Right. Like that would be my line of like, I don't even care if my heart rate stays over 120. Like this is hard for me to do. I'm probably doing the wrong machine or doing too much intensity. Like we don't wanna @paige_semenza: Mm-hmm. @misfitcoach: add training volume in this scenario specifically. All right. next up is collecting data. Your strategy from the all the way back at the beginning, you've arrived at the gym ready to warm up. and you're gonna do your strategy before you do your actual warm up. What happened in the workout? What actually happened? Coach, how do I get better at understanding @paige_semenza: you @misfitcoach: how long things take? How do I get better at knowing like when to break? You put out your hypothesis, you test it, and then you, you know, observe and, you know, make changes the next time that you go in and do it. So it's not just enough to execute on the workout, right? Gotta prepare for it. And then we have to learn from @paige_semenza: Yeah. @misfitcoach: it and recover from it. So you're recording your score, you know, what your splits were, what breaks you took in any relevant context that you have for the workout. That's going to be different workout to workout. What matched your plan, what changed, and why did it change? Did you just change it in the moment because you wanted to? Did it have to? Did it feel like the right strategy changed? That sort of thing. and I think making sure that you know the difference between like, I'm not capable of doing this yet versus this was a bad idea, like those are two very different things when you're thinking about it. @paige_semenza: Yeah, I mean, you could have two identical scores and they can represent two very different performances, right? Like I can go out controlled @misfitcoach: huh. Yeah. @paige_semenza: pacing or I can start out with an early sprint and hang on and survive. Like you can actually. So like you can if you're writing things down, like I like to think about. And again, I do coach remotely, so it's like I have to get athletes thinking about things critically with their own training. But like if I were to. write down my own stuff, I would want like a question I would ask myself is like, if I shared this with somebody, like, would they understand the breakdown in my movement? Or would they be able to like, kind of see the story within my notes of how the workout went? @misfitcoach: Yeah. Yep. @paige_semenza: So if all I write down, @misfitcoach: And a lot of that is @paige_semenza: go ahead. @misfitcoach: a lot of that is comparing what you thought or what w what it was supposed to be versus what @paige_semenza: Yeah. @misfitcoach: it actually was. Cause we have the stimulus in their cardio gas muscle at Misfit Athletics, and we try to let you guys know, hey, we are writing it in a way that we want it to kind of elicit that, but we also need you to go execute that way. So if you get done and it wasn't that, was it our fault or yours? And it could be either. @paige_semenza: Yeah. @misfitcoach: You know what mean? @paige_semenza: Yeah. @misfitcoach: Like, like again, trying to cast a really wide net with one specific workout can be challenging. and if you're trying to get into the practice, you would have what is success for me to start one specific thing, and then when you leave one specific thing, you write it down, you underline it, you put it in telegram. What one thing did I learn? That I can actually use the next time I go do something similar like this. You know, I think people get good enough that it becomes natural that they might learn two, three, or four things. But if you aren't naturally good at this, you don't gravitate towards data collection and talking about the workout, define success for yourself before you start and then one action item that you could actually take with you when you're done. and then the the question that you would want to ask yourself is. If I just wrote down 19 minutes and 50 seconds and we redid the workout six months later and I went to check my notes and it just said that, what are you missing in this conversation? What could you have written down or talked about or posted in Telegram that you didn't? Like that's the question we want to ask. Because then you can develop getting better and better at it. if you Just kinda do this stuff and go through the motions because we ask you to and you're not again personalizing it and figuring out how to get better at it. It's could be a waste of time. @paige_semenza: Mm-hmm. Yeah. @misfitcoach: All right, let's talk about down regulating and post-workout mobility. I think these go really well together specifically. So we talked about those warm tissues. they're real toasty and they might not be ready for muscle contraction, but they're definitely like in peak positional, you know, kind of situation that like you should be able to get into really good positions. after a workout specifically. and one of the issues that we see with a lot of CrossFitters, especially at the affiliate level, or athletes that just bring their habits from affiliate athlete to competitive athlete is blast yourself, get in the car, drive home, @paige_semenza: you @misfitcoach: you're straight into, you know, family life and all this, and you got to do X, Y, and Z. Those are the people that say that even short, intense workouts Fry their nervous system because their body has no delineation between beginning and end. That @paige_semenza: Yeah. @misfitcoach: you stay, and you can to me, that is such a physiological feeling, that feeling of not downregulating, because you will have that, you know, 12-second moment of peace, like an hour and a half after your workout, and you can tell that you're still humming. You can feel it. You can @paige_semenza: Yeah. Yeah. @misfitcoach: feel your body in that side. of your nervous system. And that's when it's like, no, I've been riding this for ninety minutes. And like @paige_semenza: Right. @misfitcoach: while your body's not gonna think that you're doing a bunch of muscle contractions, it's gonna think that you need heightened awareness. It's gonna steal your glycogen stores. It's gonna do all kinds of stuff that like aren't gonna prep you for the next thing. @paige_semenza: Yeah. It also doesn't give you a time to like, like we talked about, like pick one. Like component of success in the workout for you. But if you're not giving yourself time to kind of digest that by reflecting on it right after, like you might sit with feelings that like, you feel like maybe you didn't accomplish something or do well. And then you're @misfitcoach: Mm-hmm. @paige_semenza: going to carry that into the rest of your day. And if you're adding that onto like a hectic day or like a day where like, you don't take any time to down regulate. Again, that's going to just like, stress is up, your urgency is up. And it's like that little, like, I don't know, maybe it's five minutes to just reflect on the workout can really actually change your day. McKenna and I talked about that all the time when we would go for a walk after, you know, you're going to maybe hit something that wasn't so great. And it's like, you take those five minutes and that can actually change how the rest of your day goes as well. @misfitcoach: Think about the times in your life when you are more impulsive, when you do rush to like be aggressive in a response to another person, or you're like not so nice to yourself. Like that's you in fight or flight. Do you think @paige_semenza: Yeah. @misfitcoach: that you're gonna be a thoughtful person? in any category if you don't take this extra time, right? And during @paige_semenza: Yeah, right. @misfitcoach: those walks, like the ultimate expression of this is walking with an athlete after they did not like how they performed on the competition floor and they're in tears. And then by the time you make it back, they're fucking ready to go for the next @paige_semenza: Yeah. @misfitcoach: like event. Like that is the epitome of Let's walk, let's talk, let's breathe, let's, you know, @paige_semenza: Mm-hmm. @misfitcoach: you know, sort of do that, that kind of thing. So if we want to put out general recommendations here, we're talking about one to three mobility movements. If you have a ton of time, you can separate your down regulation practice from your mobility routine. You can definitely do that. You can take the time to go sit in the corner and, you know, meditation app, breathe, really. Bring yourself back because some of us in a couch stretch are not in the deepest, most relaxing moment. but if you need to @paige_semenza: You @misfitcoach: combine them together, I think that's totally fine because the best way to actually get into a stretch is to be in your parasympathetic, like really kind of breathing through it and doing that whole deal. @paige_semenza: Yeah. @misfitcoach: warm tissues make the positions much more comfortable. like This is one of those things where athletes will tell you they can't do it couch stretch. And it's like, yeah, no, you can't go from the couch to the couch stretch, right? You can couch stretch if you go to the gym and do a warm-up and do mobility and do activation and do a workout and do your cooldown and then go do your couch stretch. Like that's @paige_semenza: Yep. @misfitcoach: that's gonna be a huge difference there. So, and then just kind of reiterating that your routine. should be short enough that it is repeatable, right? Like what you were doing to downregulate afterwards needs to be the kind of thing that you can do on a regular basis. It @paige_semenza: Yep. @misfitcoach: can't just be what works on the you know Saturday afternoon session where you finally have time to go do that. Find what works for you in a short period of time. Post workout nutrition. we want to let our body know that we are done. We're gonna begin recovery. And then we're gonna keep feeding it. So our initial priorities after the workout are protein, carbohydrate, water, and sodium will be according to the losses that we actually had. protein is gonna supply the amino acids to muscle tissue, and carbs are gonna begin restoring glycogen. This is one of those moments where somebody's peeking at me through the window. this is one of those moments where. I like to remind people that insulin is a good thing and it's not your enemy. You know, you get the like like insulin or cortisol, and it's like all of the things that are happening within their body have a use. It's just modern diets and modern levels of stress that make us think that they're bad. feeding provides materials and signals for recovery. so one of the things that we're doing when we have one of the reasons whey protein works really well. Is because it is insulinogenic. So it does spike your insulin. and carbohydrates obviously do that. When we do that combination, you get this moment where you're telling your body stop breaking down muscle tissue, stop being catabolic. It is time to be anabolic. so @paige_semenza: Mm-hmm. @misfitcoach: that can be really helpful. I think. One of the best things that you can do is cool down, down regulate, do all of that stuff, get yourself back to rest and digest, and then have a shake. Because while it probably won't be the amount of protein and carbohydrate that you need to completely refuel, it starts that cascade and it starts letting your body know what to do there. If that's not your thing, and you can tolerate and digest other Like meals afterwards. I don't know, I guess go for it. I just know for me and for a lot of other people, like hitting a full meal thirty minutes after @paige_semenza: you @misfitcoach: a training session isn't like that awesome. Yeah. @paige_semenza: rough. Yeah. @misfitcoach: Not not the most fun thing to do. and then we're just planning subsequent meals with meaningful amounts of carbs and protein. and we want to over the course of time start to get ourselves closer. And closer to bringing in more of the dietary fats, bringing in a little bit more of the fiber, a lot of that stuff can can live pretty comfortably like over the course of the rest of the day. another okay, so one thing that we see an issue with is people think that the shake is kind of the end all be all, and they'll have the shake, and then three hours later They'll have a meal and they'll try to refuel and they'll do a ton of carbs and a ton of protein. and they've tested this in studies. And the person that does 40 to 60 grams of carbs, you know, within each hour window, three hours after training, recovers better than the athlete who does all of that three hours later at once. @paige_semenza: Thanks. @misfitcoach: And it's not necessarily that like This perfect spreading out of those carbohydrates is the answer. It's your attending to the needs that your body is asking for in a more timely fashion. So @paige_semenza: Mm-hmm. @misfitcoach: that's one of the pieces where it can be really helpful to remember that reminding your body that we are no longer, you know, fighting for our life and we're fueling it and we're getting back into rest and digest and we're, you know, refilling glycogen and amino acids and all that good stuff. When you do that. your body has a much greater chance of being in the side of the nervous system that we want it to versus like it's holding on for dear life for that big meal that you're gonna give it while you stay in that like stressful scenario that we talked about before. @paige_semenza: Yeah, definitely comes in handy too when you're competing. especially if your events are pretty spaced out, I mean, your job there is to eat. @misfitcoach: Another reason 'cause it could be so hard to get the amount of food in that you need to if you try to do it all at once. @paige_semenza: Yeah, right. You know, obviously, and again, like, @misfitcoach: Like when you spread it out you can look @paige_semenza: yeah, no, go ahead. @misfitcoach: I think you just look back over the course of the day and go, Wow, I did get five hundred grams of carbs in. Not I wanted to and then I tried to do two fifty at once and I'm the person groaning over the bowl of rice again. @paige_semenza: Yeah, yeah, is that that does make it work. But also, again, we're just to kind of I know we'll say it again, but like, this is also like ideal scenarios. So like, obviously, not everyone has a perfect schedule that you can fit this kind of stuff in. But take what you can where you can. Maybe it's not three hours of eating, but maybe it's an hour and a half and then an hour and a half again. So. @misfitcoach: Yep. All right. This next topic is what I consider to be one of the impossible topics. I consider mobility to be an impossible topic because it's so personalized and people want a prescription and you can't give them one because you don't know them. we talked about the arrival fallacy. I think, you know, the the work is the only way that whole episode, like You have to do it to understand it. And you're never gonna do it if you don't understand it. And it's this weird, like impossible thing to explain to human psychology. And the only reason I say that is because somewhere out there there is a book that isn't written yet that would be real popular if someone could figure out how to sell the fact that getting the thing that you want doesn't matter. Good luck writing that. and the other one is hydration. It's just I think it's I don't know what it is. It's like the the recommendations are so fucking complex and it's literally just water. Maybe @paige_semenza: Yeah. @misfitcoach: like there's when it's food, people are on board because there's a lot you can talk through and the timing and there's three macronutrients and there's a bajillion micronutrients and foods a lot more fun than water. I don't know what it is, but like when I tell people the science behind hydration, like I can I can feel them falling asleep. Or @paige_semenza: Yeah. @misfitcoach: about to ignore my recommendations. And I get it because I haven't found like there are apps you can download to like track. And you're just like two weeks in, you're like, I'm not fucking doing this. Like so I don't know what it is. I have my theories, but hydration is a really challenging one. what you can do, you can just drink water when you're thirsty and like Go a little bit above and see if it makes you feel better, kind of that guess and check model. That's definitely a part of it. but there are ways to figure out how much water you need to replace post workout. basically weigh yourself before you train naked and weigh yourself naked afterwards, and that is going to give you your fluid loss. We don't replace that fluid one to one because we expel a bunch of fluid. Obviously, we're not gonna retain like all of the water that we drink to bring it right back. We're gonna pee a bunch of it out. so if you lose a pound of body weight, which over the course of an hour is not like that crazy, you would go all all the way up towards like twenty-four ounces to be able to replace that one pound. If you lose two, it would be all the way up to forty-eight ounces. and the We go back to the baseline real quick. The amount of water that you should be drinking at bare minimum every single day is half of your body weight in ounces. If you weigh two hundred pounds, you should drink at least a hundred ounces of water over the course of the day. The part that won't do us any favors with getting a new sponsorship is how we've overcorrected from salt is gonna kill you to like just just roll me around in salt and take 12 scoops of it until I ship my @paige_semenza: drink it all the time. @misfitcoach: pants. we've overdone it. Everyone's overdone it. to a to a pretty serious extent. But there are solutions here. one of the one of the things that you can do if you're a real nerd is there are companies that that have like Gatorade has one and there's another company you just basically put a patch on and it measures your sweat rate and it tells you, you know, over that hour you lost the weight that you did. So you lost a pound. You also lost 500 milligrams of sodium. You know when I get done, 24 ounces of water, 500 milligrams of sodium, I'm good to go. if you are the kind of person who gets done a long workout and you get the sweat rings on your hat, you are probably closer to a gram per hour. and if you are like a China Cho who didn't sweat at the CrossFit games, Then you might be all the way down at like 250 @paige_semenza: So crazy. @misfitcoach: 250 milligrams. So just something to think about there. if you heavily salt your food and aren't like a crazy sweater, you might not need those supplements at all. Dare I say. @paige_semenza: Mm-hmm. @misfitcoach: Just kind of putting that out there. so I don't know if you have any thoughts on that whole. world page, how you deal with it personally. @paige_semenza: not re not really. I've stuck to the suggestions that we've made a lot of, like, I have salt every day in the morning. and that's just like my part of my routine now, but like after training, especially in the summertime, like, you know, it really depends on how the training session went and how much I was sweating, but a lot of the guidelines really come more down to. like competition days for me. Other than that, it's kind of more just by feel. But, you we've done the, shit, what do we call it? Yeah, the double dosing @misfitcoach: Sodium loading? Yep. @paige_semenza: there, we've done that. And obviously I've seen some good success with that. But a lot of that stuff too, like if you are considering for around a competition, like something you don't want to do that just that weekend, that's something you got to test out because. @misfitcoach: Yeah. Right. @paige_semenza: Like you said, you can shit your pants if you have too much salt. So @misfitcoach: Yes, you can. @paige_semenza: you don't want that. @misfitcoach: No, you don't want that. yeah, and I I mean the other general rules here are just like if you are under salting, you're gonna pee a bunch and it's gonna be clear. And if you're @paige_semenza: Yeah. @misfitcoach: over salting and under hydrating, you're not gonna pee as often it's gonna be darker. Like that's that's usually kind of a kind of an easier way to to think about this stuff. All right. Let's close this out. Talk about building your minimum standard for all the stuff that we talked about today. First order of business. What reliably improves your readiness, execution, and recovery? What actually moves the needle for you, listener? What actually moves the needle for your athlete coach listener? Right? Like this matters a @paige_semenza: Yeah. @misfitcoach: lot. It would be great if we could just go on here and generalize and give everybody like this is ideal for. Every single person just doesn't work that way. @paige_semenza: Yeah. @misfitcoach: so you have to test this stuff and see what works for you, see what stuff you notice. I mean, give it enough time to actually be able to notice. but @paige_semenza: Right, that's a big part of it too. @misfitcoach: it it really matters that you figure out what works for you. And then we move on from there. So, what can you actually repeat over and over? What can become routine? What can you do so often that it's like, You feel weird when you miss one step of the process. @paige_semenza: Mm-mm. @misfitcoach: that really matters. also one at a time, probably with a lot of this stuff. Maybe it's one per category if you're really getting after it. But one of the issues that we see with the short-term ultra-motivated human is all right, I'm signing up for remote coaching. I am signing up. for nutrition coaching. I got new shoes. I bought two thousand dollars worth of stuff from Rogue. I'm waking up at six a.m. I'm do you know like it there are people who just like go full on fucking whatever Andrew Huberman style and then they're like this sucks. Like I can't do this and @paige_semenza: Yeah. Yeah. @misfitcoach: then they're done, right? So one improvement before training One improvement after training. Think because that also gives you the space to audit, right? Like that gives @paige_semenza: Yeah. @misfitcoach: you the space to be like, does this work? If you jam a bunch of stuff together, you might not know where like improvement or decline is actually coming from. @paige_semenza: Mm-hmm. @misfitcoach: and I guess the I have a final prompt here. What are you, the listener, gonna do differently after or before or after your next session? What's the thing? Like what's @paige_semenza: Yeah. @misfitcoach: the action item? You listen to this and you're like, Wow, that was the thing that really stood out to me. What am I gonna benefit from? @paige_semenza: I think the biggest thing that like I, from even just doing this, this episode and like, we talk about volume and training all of the time. And hopefully you see this and you listen to this and you understand why we talk about like how, how enough one training pieces, like one conditioning @misfitcoach: Uh-huh. @paige_semenza: piece, right? Like not having to add on so much extra, because if you go in and you fine tune your routine with this stuff, you're gonna see why adding more is very hard. And you kind of @misfitcoach: Mm-hmm. @paige_semenza: have to earn that, earn that volume. @misfitcoach: It's I didn't do it on purpose, but coming from the last episode where we talk about like why it's a benefit to have low volume, high intensity at the beginning @paige_semenza: Mm-hmm. @misfitcoach: of that competition prep. Like if you're setting these standards, it's gonna be r so much more doable to actually like execute on that at the beginning when the volume's lower. @paige_semenza: Right. Yeah, absolutely. @misfitcoach: Colin, welcome to the front stage. What you got for us? Colin Boesch: Hi. The front stage, not the backstage. Hi. I have written down sixteen thirteen @misfitcoach: Six hundred and fifty three @paige_semenza: Yes. Colin Boesch: things today. and my computer has another twenty-four listed, but that's besides the point. I like this one. @paige_semenza: Jeez. Colin Boesch: That's why you guys see me like scribbling, or Drew probably sees it like scribbling and then typing and then scribbling and then back and forth. @misfitcoach: We get some in we get some gestures when he really agrees. Colin Boesch: Yeah, I try to try to nod my head like as 'cause I'm sure that I'm like this big in Drew's @misfitcoach: Yep. You're that big, so I only notice when you move a bunch. Otherwise it just looks like the same thing the whole time. Colin Boesch: Okay. well the first thing that I have written down is that I'm still blushing from that shout out, so thank you, Paige. I appreciate that. @paige_semenza: course. Colin Boesch: and then the second thing is is that I think if I'm if I'm learned one thing about Drew over the past couple of months, it's that he loves a warm up. but if life gets in the way, what possibly gets cut first? And before you answer, I think This like entire scenario kind of like reminds me of a really dumb joke. But the the joke being like Drew can probably attest to this or probably feels this a little bit stronger in that the the the joke starts with your wife is giving birth. Obviously Drew and I have that a little bit in common. but you can only run there. Okay? And the hospital is five K away. Do you stretch and do you start your watch? @paige_semenza: You @misfitcoach: Supple leopard. you definitely start your watch. You gotta. Come on. Luckily my aura ring @paige_semenza: Yeah @misfitcoach: will be like, ooh, did you just run a seventeen minute 5k? And it'll be like, maybe. I might have. Colin Boesch: But it's like what of that's like that's this whole like warm up and cooldown conversation in that like if something like r out of nowhere happens, right, like what's the first thing that gets like chopped off? @misfitcoach: Paige and I might have different answers. I am in this situation regularly. activation would be the first thing to go for me. Mobility would be the second thing to go for me. And the final four-minute section of my 12-minute section needs to include some movement prep while I can still elevate my heart rate. So I would @paige_semenza: Yeah. @misfitcoach: go eight minutes on machines, and then for the next four minutes, I would go. Movement, machine, other movement, machine, and so on. So I'm taking the same principles and I'm kind of squishing them down into that kind of moment. And if it's monostructural and I am forced to, and this is like again, I'm not competing. I'm not going to compete, right? So like I can get away with doing things that could create a bad habit and then I can just kind of jump out of them. so like sometimes I don't have time to warm up and I just go slow for a round. And I, you know, if I can @paige_semenza: Mm-hmm. @misfitcoach: tack one on at the end, I can, and if I can't, I can't. because I know for my mental health that if I don't if I just skip this because I don't have the perfect warm-up time, it's gonna be an issue. But I don't think that context is appropriate for competitors. @paige_semenza: Yeah, I know. @misfitcoach: You gotta evaluate a lot of shit if you can't find time to warm up and you're a competitor. @paige_semenza: Yeah, I definitely would keep some form of a sweat check in there no matter what. like if I, and I would have to prioritize like, I trying to, like is there something like range of motion wise that I really need to make sure that I work through that needs some sort of activation or mobility? I'm gonna attack that in there somewhere in the the back half of a sweat check. Or it's like. I mean, you could get creative with it. Like it's, wouldn't be ideal, but like I would do maybe five minutes or four minutes on a machine and then do some movement prep. kind of like the, we took the progressions, right? The kipping into the, chin over bar pullup into the chest of our pullup. Like I would do like three rounds of something with that, but make sure like that the machines I'm on are really prioritizing what is going to help me best in the workout. So everything would. If it has to get condensed, I would be pretty on track with Drew because I have noticed, I'd say I have my own evidence of like a sweat check has been pretty injury preventative for me alone. I don't do a ton of activation work or mobility work. I'll say that now, but, also time wise, but Colin Boesch: Yeah. @paige_semenza: the sweat check does wonders. So if you are doing that correctly and getting blood flow everywhere, that stuff could definitely condense or be removed, I think. But if you're prioritizing Colin Boesch: Yeah. I think @paige_semenza: an injury or something, obviously you gotta make sure that that fits somewhere in there. Colin Boesch: Yeah. Comi from coming from somebody who f is not trying to be super competitive anymore and who also doesn't have as much time as he used to, the sweat check is the is the minimum for everything. So that I that has to get done. Paige, I have like a bunch that I want to ask you, I feel, at some point here. So I I also like I I have a few things for For Drew as well, that I'll I so I'm kind of trying to like break it in between the two because I have athlete questions and coach questions. so Drew, what is like when you're writing for a remote athlete, especially, because it's easier to kind of like break it down per person, obviously, @misfitcoach: Mm-hmm. Colin Boesch: what is the minimum warm-up slash primer criteria that you would have for somebody? And then how would you say other coaches in the space and slash or other coaches that you know or have worked with overcomplicate that? @misfitcoach: I think I try to work with athletes in a remote setting based on what they currently do and trying to improve that. I don't go in and write out you have to do all of this stuff in your warm-up because I find that to be overwhelming. I like to try to find my spots where it's like, man, I r felt really gassed before this workout. Or like I've done in-depth running warm-ups for a lot of people because they're just like, Man, that first round sucks. Like my ankles don't feel @paige_semenza: Mm-hmm. @misfitcoach: good, like I don't feel ready, like you can't really it doesn't feel like you can prep for running, which you can. so I would say in the remote setting it's more about that. Because it's one piece of this huge puzzle of what we're trying to help an athlete improve on. And I think you overcomplicate things by asking athletes to be amazing at warming up and being all in on this particular workout and we gotta fix this in your squat and we gotta do X, Y, and Z. So I think it's a gradual process of helping them build really good habits. I actually find most coaches either under. Complicate @paige_semenza: Okay. @misfitcoach: the warm-up or don't have the type of respect in the relationship between their athletes where they've set the precedence to be able to give them a warm-up before. I see athletes not do much of a warm-up at all at the CrossFit games, at the Rogue Invitational, and I see athletes go to their coach for a warm-up. And then the coach tells them what it is and they're like, not doing that. No thanks. And you can see the coach like turtle a little bit and they don't say anything. and that's just not the place to, you know, to develop Or fix or repair that level of respect or trust that you have with your coach, you gotta do that long before. You gotta prove to them @paige_semenza: Yeah. @misfitcoach: that what you're asking them to do is worthwhile. and I think what does happen is a lot of athletes don't really have coaches. they follow a particular program, they deviate whenever they want, and then someone goes with them because they're more of a maybe a high ticket individual. and you can tell. You can tell when someone's actually somebody's coach and when someone isn't. there are a lot of high @paige_semenza: Mm-hmm. Colin Boesch: Interesting. @misfitcoach: profile bag bitches out there. and that is not a that is not a gender specific statement. I wanna clarify that in today's day and age. It's honestly usually dudes. It's mostly dudes. @paige_semenza: Yes. The girls aren't gonna, we're not gonna tolerate. For the @misfitcoach: Yeah. @paige_semenza: most part. Colin Boesch: That's hilarious, actually. @misfitcoach: Yeah. Colin Boesch: in so then that kind of brings me to the next part in in remote coaching and slash or in well, obviously like in a non-remote coaching setting, it becomes more of the athlete. But in a remote coaching setting with this warm-up and this respect type of thing, like all of this outside the gym stuff, is it athlete responsibility to accomplish all of this, or is it the coaches' responsibility to put the accountability on the athlete? @paige_semenza: It's a 50-50. You got to meet me halfway. I think that's a big part of it. We can talk about it all we want, athlete to coach and coach to athlete, but if you're not going to go execute on the thing or, you know, like there is an accountability piece in there for an athlete. Colin Boesch: Yeah. @misfitcoach: I think it has to be so gradual, you know. I don't want to give the exact same answer, but I don't think there's I don't think you're doing the relationship or the athlete like a lot of service if you just say you have to do all of these things. @paige_semenza: Yeah. @misfitcoach: I think that's the I think that's the biggest issue with that conversation. By the time you arrive at a competition you should know what is appropriate for that athlete. And @paige_semenza: Yeah. @misfitcoach: sometimes you get there, you get to the competition a little bit sooner and you just got to do a really good job of explaining yourself and being like, okay, I'm going to adjust these windows of time. you know, there are athletes who need to start their warm-up 40ish minutes before corral. And there are some that need like an hour and 15 minutes before corral. And you kind of learn that with the athlete as you go. @paige_semenza: Mm-hmm. Yeah, I think a lot of that is also feedback based. I can @misfitcoach: yeah. @paige_semenza: give you like, if I'm giving you a warm up and you're like, hey, this was too much or this wasn't enough or like, it's definitely, again, I Colin Boesch: Yeah. @paige_semenza: think it's that 50-50 where it's like, I need to hear from you too so that we can continue to fine tune it so that you do feel good and prepared. Colin Boesch: Yeah, I guess like my in my head it was like I know that there are a lot of people out there that like like the green check mark, you know what I mean? Or like the the that in Fitter it gets outlined with the check mark basically to say that you did it, right? @misfitcoach: Sure. Yep. @paige_semenza: Yeah. Colin Boesch: is there any like way that you create that like same feeling with like remote clients on nutrition or you know, stuff that's just not like I did my five by five back squats? @misfitcoach: Yeah, they have to be able to give feedback. Right. So so we talk about in the intake conversation, like This is only going to work if you give me a bunch of feedback and then I give you information based on said feedback. It's the only way that athletes are gonna stick with it and the coach is gonna be able to actually help them move the needle. So @paige_semenza: Yeah. @misfitcoach: like the checkbox is a is honestly a pretty big red flag for a remote coaching situation, unless you've just been working together for really long and you know like Yeah, we're still gonna back squat, but you're a beast and you back squat really well and I'm not even gonna watch that video unless you tell me to. So like there's that, but then that usually is just diverted into we're putting a ton of eggs into, you know, the workout basket or skill or accessory. @paige_semenza: Yeah, I don't think people quite are ready for how much feedback we ask for as remote coaches, but like we got to get to know you. like there's a lot of think about any new relationship that forms. It's like you want to get to know somebody you got to ask questions. So, yeah, there's you know, we talk about Drew and I have talked about how detailed McKenna can be for him. And it's like. not everybody's going to be on that level, but we do need a level of detail if you want constructive feedback back. yeah, telling me that, I was slow in this round and I was faster in that round. Like, cool. What are we learning? Colin Boesch: Yeah. @misfitcoach: Why? Colin Boesch: Yeah. Yeah. Why do you think I have so many questions for you guys all the time? @paige_semenza: Yeah Colin Boesch: okay, really quick. Paige, can you do me a favor? I don't know how you if you keep track in Fitter or if you keep track on Google Sheets, but can you pull up the notes that you took on Dip Fatwinkle when we did it at the beginning of phase one? Because I have @paige_semenza: I didn't do dip. Did I do dip and we go? did. I don't have notes on it. @misfitcoach: Yes, you did. @paige_semenza: I did. I have it Colin Boesch: Yeah. @paige_semenza: in telegram. @misfitcoach: Yep. @paige_semenza: What do want me to? Colin Boesch: I just whatever you what I have like questions like on like what you kept track of, basically. and then while you're while you're trying to like find that, Drew, in a recent video made by Hiller, because apparently I watch Hitler a lot. I don't know. Emma Lawson talked about a general warm up that she does every single day for her back. Is this something that you would recommend or should you should everything be session dependent? @misfitcoach: What is it? Well, I can't answer that question if I don't know what it is. Colin Boesch: I have no it was like she was doing like some sort of like Cossack squat into like on her knee and like something very generally stretchy it looked like. @misfitcoach: yeah, there are people who that's definitely appropriate for. we're getting things can get very like bogged down in that area and the relationship between the sacrum and the lumbar spine and getting fluid and blood flow into that area can honestly be the basis for like like neurologically your body doing a good job of having conversations from lower to upper body to be able to brace in your midline, all that good stuff. So can definitely be appropriate. Colin Boesch: Okay. and then do you have any recommendations on like double session nutrition versus single long session nutrition? So like we and like the what I was thinking are along the lines of like the similar to the breakdown with like the breakfast either two hours before, one hour before, thirty minutes before, like we talked about with that. Is there anything that's like specific to an athlete that you're gonna give a double session to that they should like eat so much in between or it needs to be Like four hours in between sessions or like any sort of double session versus single long session nutrition that you have. @misfitcoach: I'm gonna be back in fifteen seconds. @paige_semenza: I have no notes on this. It's up here though. Colin Boesch: Okay, well Okay. I @paige_semenza: But I'll say that. Colin Boesch: No notes on that workout. It's just like yeah, I did it in twenty two, twenty seven or whatever or what @paige_semenza: It was 1817. Colin Boesch: excuse me. Sorry. @paige_semenza: I said, wow, did that get hard? Colin Boesch: I'm dying. @paige_semenza: You What are you gonna do, you know? @misfitcoach: Mm-hmm. Colin Boesch: Yeah Just wait till Drew. Okay I was just @misfitcoach: I kind of heard that. I kind of heard that. @paige_semenza: Yeah Colin Boesch: gonna say @misfitcoach: Very detailed. @paige_semenza: This is gonna be a Kenzie moment, don't worry. Colin Boesch: That's amazing. I have like three questions about that page. @misfitcoach: okay. So so you asked how does the nutrition timing change relative to double sessions, correct? Yeah. So I think it depends. Is it actually a double session? We have athletes that say they're doing double sessions and then they're in the gym for five hours and they call that a double session because they like hung out for a little bit in between. for it to merit the answer to this conversation, we need full cooldown. We need including the post-workout nutrition, all that good stuff, a full meal, and then the subsequent time. going into that next session to be able to digest that and do the exact same thing again. So a lot of the rules apply there, but you learn to personalize it and you have tricks relative to it to how much solid food am I eating, like Some people, you know, do really well with a, you know, a big bowl of oatmeal or rice or pasta, whatever it is in between, and some don't. so you really are thinking about it from can I repeat this thing? can I take what I just did and then move it out to that second session? because otherwise you become very ambiguous in what a double session actually is. and if it's all crammed together, then we're probably talking more about a lot of intra workout nutrition that is like really simple carbs, protein, that sort of thing. And then you're waiting for your meal Colin Boesch: Mm-hmm. @misfitcoach: afterwards. Colin Boesch: Gotcha. and the last thing that I had written down for within the coaching questions here, I think that the book that you talked about that doesn't exist does exist. Is it Chop Wood Carry Water? @misfitcoach: No, I I'm talking more like not rah-rah. Like I can understand Colin Boesch: yeah. @misfitcoach: that part of it. I'm talking about like a atomic habits, subtle art of not giving like one of those books that goes into the science but does a good job of connecting it to like Like for me atomic atomic habits got me because th the opening story is a baseball story, right? and then it gets into the science of of you know, habit forming and all of those different things. So, I know that we can, because we have, you know, give that rah-rah around it, but I don't think there's ever been like 'cause that type of book is for a particular type of person. And I'm actually I'm actually personally not that person. I don't really need my rah rah from from reading. That sort of deal. Colin Boesch: Yeah. @misfitcoach: I need a little bit more of the like, yeah, but why? Like Colin Boesch: Mm-hmm. @misfitcoach: that foundation needs to be there for me. That sort of deal. Yeah. Colin Boesch: Gotcha. Not just the the journey is what matters. @misfitcoach: Right. Colin Boesch: okay. Page. @paige_semenza: I found it in Telegram. My notes, Colin Boesch: Okay. @paige_semenza: Dip Van Winkle, 18-17 total time, 436, 439, 502 were my splits and I said, wow, did that get hard. Five-three and then four-four on the rings. I gave no good notes on this workout. @misfitcoach: That's not bad. That's but that's the thing. That's that's @paige_semenza: That's, Colin Boesch: That's not horrible, yeah. @misfitcoach: way better notes than most people. @paige_semenza: Right. But when I Colin Boesch: Yeah and that @paige_semenza: think about like the way that I compete and what's actually going on in my brain, that @misfitcoach: Yeah, yeah. Sure. @paige_semenza: like that isn't a display of what I would want to give to a coach. That's me sharing in Telegram @misfitcoach: Yeah. @paige_semenza: last week's stuff and me just getting back into the swing of things. So but yeah, @misfitcoach: Yeah, that's fair. @paige_semenza: I mean, it is decent. Like it tells me like, OK, fifth round or third round, excuse me, I really, you know, I fell off pace and, you know, my strategy on the rings was this. And then when I go back and retest in two, three weeks, like, can I do that again faster? Can I go bigger? Like, so. Colin Boesch: Yeah. I think that's kind of what I was like looking for is like what exactly like did you pay attention to in each piece to be like, This is where I think that I could possibly like improve on the next time. You know what I mean? Like @paige_semenza: Yeah, definitely, certain things like this, like I know ring muscle ups when I'm gassed, I don't want to get on the rings, but like the transition is really important. So I pay attention to how quickly I am going from movement B to movement C, if that's going into rings. So that's one thing that I focus on through a lot of the pieces throughout the phase that have the ring muscle ups in them. It usually gets pretty movement specific. And yeah, like we said earlier, it's picking that one action to kind of focus on for the next piece. And sometimes that can, if it's a progression like this where it's six weeks of progression, that might be the thing that I really focus on the entire time and then kind of sprinkle in other things that I know I can kind of double down on with two different things. Colin Boesch: Yeah. The other like half of this question, I guess, that I had was take us through your sweat check and then cool down if you were just gonna do dip van winkle on a day. So like @paige_semenza: Okay. Colin Boesch: nothing else. I'm just gonna do dip van winkle because I feel like a lot of people listening to this podcast probably have at least some sort of an idea of what the benchmark workout is or because they follow Misfit. so like what would What would the sweatshack look like warming up? What would the cooldown look like? @paige_semenza: I would probably go, I'm trying to think if I, because I did this, I did this after something else, so I wasn't specifically warming up for this, but I would go eco bike, row, ski on my three movements, or my three machines. I would go through some, I would go through some like dead hangs, I'd probably floss my shoulders. I would floss my hips. I'm to think of my walkthrough here. I like to make sure that my adductors and my hamstrings are really activated for deadlifts. That helps my low back. Had issues in the past, so I'll do quite a bit of glute activation work in some adductor, maybe rock backs or get into some lateral squats. Those are movements that really help me. Some static holds on the rings to start getting my pecs and shoulders ready there. and then I would start with some kip swings and I'd start kind of the movement carousel of, starting to warm up light, lightweight, a lot of reps on deadlift, move through some burpees, maybe some box stepovers, then jump overs. and then while I'm doing that, I'm also trying to pay attention to any tight areas or maybe something that doesn't feel just right yet. And I might go back Colin Boesch: Mm-hmm. @paige_semenza: and do something within activation to, test and retest there. Colin Boesch: And then before before you get to the cooldown, so like with that like sample build up kind of of everything that you just did, what is and how do you like find rep ranges in your preference and and why? Why are you doing like how do you for warming up burpees, why do you do three burpees or why do you do five or whatever it happens to be? Like what are your rep range preferences? @paige_semenza: Sometimes it's by feel and it's by like the expense from the movement. Like what's the cost of doing too many reps on the rings? It's going to be anywhere probably from one to three. on the burpees, it's probably going to be anywhere from three to seven as far as like figuring out what kind of cadence I'm going to hold on that movement, especially because like, again, in that workout specifically, that is the movement that's kind of like navigating the piece a little bit. And then deadlifts like most barbell movements I know that I need to grease the groove quite a bit and I want to make sure that my movement patterns are good from an empty barbell up to the set weight up what 165 I think it was Colin Boesch: Hmm. @paige_semenza: So yeah Colin Boesch: Okay. That's awesome that you just said grease the groove because @misfitcoach: I have to Colin Boesch: I use that saying all the time too. Sorry, Drew, go ahead. @misfitcoach: I have to separate my muscle up warm up from like the two phases of the movement. Like I do a lot of @paige_semenza: Yeah. @misfitcoach: no dip, no dip, muscle up work, @paige_semenza: Catch. @misfitcoach: and I do a lot of I do a lot of dip work. I find those warm-ups to be so vastly different for what makes my like lats, traps, shoulders, elbows feel good, that I have to completely separate them. And then it's only honestly un until right at the end that I knock out a few muscle ups to make sure that they're like connected and feel good. @paige_semenza: Yeah, Colin Boesch: Mm. @paige_semenza: I have to make sure that like the deepest range of motion feels good. So like if I'm going to catch a ring, like a muscle up really deep, I need to make sure that I've held that position for a little bit of time before getting into it as well. @misfitcoach: yeah, negative down to the pit of despair and then just kinda hang out there and move @paige_semenza: Yeah. @misfitcoach: back and forth, that kind of deal, yeah, for sure. @paige_semenza: Yep. Colin Boesch: That's exactly what I do with ring muscle ups too, is I find some low rings and get down as far as I can in the dip. @paige_semenza: Yeah. @misfitcoach: Yep. Yep, for sure. Colin Boesch: and then take us through the the cooldown for that same thing. What would you do after we're after Dip Van Winkle to cool yourself down from the session? @paige_semenza: Grab my keys, get in the car and go home. I'm just kidding. Something Colin Boesch: Yeah. @misfitcoach: No @paige_semenza: like that. @misfitcoach: Lie to him, Paige. Come on. Colin Boesch: Lie Lie to a page. @paige_semenza: No, something like that. I mean, I've become really accustomed to like cooling down on an eco bike. I like getting the push and pull with my arms and keeping my lower half moving. I do. just I like that there is no. I guess recovery phase in that I'm just kind of constantly moving, but, you know, it, it might be. Echo bike, get on a rower and then maybe even finish with a walk at that point and kind of reflect on the workout, especially if, know, if I'm doing it with somebody that makes it a little more, it makes it a little more enjoyable to do the cool down because you have those, that is a time to, to have conversation. @misfitcoach: I think an air bike is the GOAT cooldown machine. @paige_semenza: Yeah. And it's usually what we always have at competitions. So it's like, it's easy to kind of replicate that same environment by doing that. Colin Boesch: Yeah. Drew, I saved this one for last just because I'm not a hundred percent sure on it either. And you can always cut it if you want, because it it'll be an easier cut. But the L one has a prescription of increasing your fat blocks, if you feel like you're underfueling or underperforming, as like the only prescription for increasing. what are your thoughts on that and why why do they say that? @misfitcoach: What'd you say? Fell asleep. I mean, listen, when you take in more calories, you are fueling yourself, you're giving yourself a better chance to be in a surplus. the problem is the contradiction between asking athletes. To do 40-30-30, which is what the zone diet is. is exactly where that comes from. And CrossFits issue with the dogma of a carbohydrate. now there are instances where this could be potentially appropriate, but like what How many people are out there that are in general population that go to a CrossFit affiliate that are super worried about this are trying to add calories through fat specifically? It just feels like a very specific prescription. And also 4030-30 is the right balance for hormonal stuff. Why do we all of the sudden decide that there's some kind of cap to using that rule and then everything above it is fat? Where does that cap even come from? How does how does you know what I mean? And like people don't digest fat, you know, in those quantities quite as well. You really gotta kind of spread it out. Like that's infamous for the days of people doing the shots of olive oil and all that shit to try and hit their numbers. I will say that we are talking about eating for performance and carb phobia just doesn't really have it this doesn't have a place here. Like I think there's eating for your metabolic rate. And I think staying really healthy within that. Of like if I did nothing today, I burn twenty five hundred calories at rest. I think you should get really good if you want to be a healthy human at eating twenty-five hundred calories a day of good, real, healthy food. But then you're a competitor and you burn thirty five hundred, that extra thousand, a lot of it's gonna come from carbohydrate and you're gonna perform better if it's simple and then you go use it. Right? Like @paige_semenza: Yeah. @misfitcoach: athletes who know what it feels like to eat a bunch of sugar and then just fucking lay waste to a workout, a long, hard workout, versus athletes who maybe eat a bunch of sour patch kids at the movies and go home and feel like somebody hit in the head with hammer. Like, you can start to understand when these things are appropriate and when they are not appropriate. but yeah I think that there's a lot of dogma in CrossFit and I'm a fucking Kool-Aid drinker through and through, but I'm not just gonna agree with something because I'm told that I need to agree with it. Like not interested @paige_semenza: Yeah. @misfitcoach: in going down that path at all. This is @paige_semenza: I'll put a side tangent to that though of @misfitcoach: Yeah. @paige_semenza: like when it comes to competing, for example, at a competition, like it is very carb and protein based in the front half of the day and then it's usually back loaded with fat. So that does, there is a nervous system recovery aspect to that, like a component of that. But @misfitcoach: For sure. @paige_semenza: I'd definitely say that that is, that's not, that's very like competitive. base or maybe if you are working with a nutrition coach and that is just kind how your daily life is with if you're a full time athlete or something. it's not about adding more fat. That's more about recovery purposes and there's a different intent there. Colin Boesch: Saturday at Watapalooza. I always got a nice burger and @paige_semenza: Yeah Colin Boesch: for whatever reason I felt great on Sunday. @misfitcoach: Yeah, and that's like that's where the fat comes in in a lot of ways is like easy calories. Really easy calories. That's one @paige_semenza: Yeah. @misfitcoach: of the reasons why it makes sense to backload it. @paige_semenza: sleep on it. @misfitcoach: Yep. Colin Boesch: That's all I got. @misfitcoach: I don't think coaches are people anymore. coaches are not people too. Colin Boesch: I'm worried about it. We go for two to two plus hours every week. @misfitcoach: I didn't get any feedback last week. I am asking the diehards to put it in Telegram @paige_semenza: guys. @misfitcoach: to DM us and we won't be offended. I will find it's my job to find a way to make the podcast shorter or longer. Do you guys feel like you're getting bonus content the last few weeks? Or are you not listening to the whole thing? Guess I wouldn't you wouldn't know that I'm saying this right now if you're gone. but @paige_semenza: You @misfitcoach: just Let us know what you think of the kind of longer episode. And I'm sure that there's some people that like it and some people that don't. but we need that feedback. Did we do it? @paige_semenza: Cool, we did it. Colin Boesch: Yeah, we did it. @misfitcoach: Thank you for tuning into another episode of the Misfit Podcast. Do not forget the Unicorn Misfit affiliate phase gets started this week. You can get your two-week free trial at misfitathletics.com on Sugarwad Push Press or StreamFit. You can also email me directly, coach at misfitathletics.com. I will get you a sample. And we will get on a call and talk about whether this is the right program for your affiliate or not. Shout out to GorillaMind. You can head to GorillaMind.com forward slash Misfit or use the code word misfit at checkout. You save on the best supplements in the game and you support this podcast, keeping it free forever. Time for me to stop talking. See you guys next week.