Latest / Misfit Podcast / The Compound P.1: Misfit Affiliate. New Season. New Phase E.397
Transcript
- @misfitcoach: Good morning, misfits. were tuning into a special edition misfit podcast, the misfit affiliate, 2026, 2027 season of programming gets started on Monday, May 4th, this coming Monday with the compound part one in this podcast, we are going to go over all of the details about what the programming is, what the thought process is behind it, help you build a narrative. for the people in your gym and then talk through how we think about coaching specific things here. this of the podcast is brought to you by gorilla mind. can head to gorilla mind.com forward slash misfit or use the code word misfit at checkout. And I'm not going to lie to you guys. I mostly my supplement game is, ⁓ know, whey protein and your creatine and the stuff that we know that works. But for years. I had to find, you know, the right nootropics, the right, you know, blend of certain things combine with coffee, which obviously I'm still drinking the coffee. You guys know me better than that. but now I have this guy right here. this, this is nootropics ⁓ and caffeine caffeine is nootropic, but this has the blend. I don't need to be slugging down pills. I don't need to be doing anything. Order a few cases of these bad boys. And then when I go to do something like a podcast or I got a program for three or four hours, definitely notice a difference. So still have all the best supplements in the game. but if you ⁓ are, you happen to be a business owner, a parent, you know, with all this different stuff ⁓ and you to get your brain working, right. Gorilla mind energy drinks. They're fantastic. Hunter: It's the kind of can that I buy just because the color is fucking cool. It's a cool looking can. It just looks cool. @paige_semenza: say that one just looks crispy. @misfitcoach: Right? Yeah. They do. That's honestly, if I like get influencer re on socials, people are like, I'm not going to lie. They do a good job with their packaging. Like they definitely have that part of the whole thing figured out. So gorilla mind.com Ford slash misfit or use the code word misfit at checkout. White frost is my recommendation. My goat it's up, up right, right there. Hunter: Yeah. That's my nickname in high school. @misfitcoach: right. All right. So, let's a little housekeeping here. This is a mix of you're to this and you don't know whether you want to join misfit affiliate programming or you're already on there. We've got some stuff kind of weaved in here. I just want call it back out that this is a new season of programming. And while a lot the ideas based on seasons can come from the competitive aspect of misfit athletics, For us as programmers, drawing a line in the sand and planning out progressions is incredibly useful. And when we get to take all of the data and information and feedback that we've gotten over the course of the year and put it into a new plan and a new progression, it's not only exciting, you know, for the customer to dig back into something that feels a little bit more new, but it's exciting for us as coaches and programmers. So while I put. Season in air quotes. ⁓ this isn't directly related to, you know, a competitive season. it does kind of line up with that and it's fun to dig back into the kind of macro perspective and see what we can do to help move the needle. if you are thinking about joining, ⁓ misfit affiliate, you can head to team, misfit.com and click on sign up now. if you go to any of our programming partners, that would be sugar wad, push press, or stream fit. You're automatically going to get a two week free trial. And if you want to see two weeks of the programming in a PDF version, like it would be if you signed up for the website, I'm going to get to that part in just one second. Just email me coach at misfitathletics.com. We can strike up a conversation. If you'd like to do a call, to through, ⁓ you what the programming is like, answer any of questions, all that stuff. I'm always happy to do that. I'll send you a link set up a meeting with me. So yeah, that's, that's sort of how you get started on the program. I will make another, this is the kind of, this is the stuff that shows up. Once you sign up, you start to get some emails from us. And one of the things that's in there is the telegram group. it's not the most bump in at the moment. but it is a goal of mine for sure. The, the telegram group from the individual aspect is huge. I know that when we move over to more of the. ⁓ coaching education content, we're going to be able to get ⁓ out of telegram. but I would love to see more, more chatter in there. The compound part one again, starts on Monday, May and it is eight weeks long. and one big change to the programming is based on feedback and based on talking to ⁓ you guys, affiliate owners, we have moved away from the engine programming. being a separate side program and it is now day seven, your essentially your Sunday class. it's very unique at the moment because we are working into Murph prep. but you get sort of outside, once we get past Murph, the Sunday engine class ⁓ is whatever want brand it. You know, you want to call it high rocks type stuff. You want to call it. Bootcamp you want to call it CrossFit light. We don't really care, but we get that long duration, sweaty, low skill, you know, not heavy implements type of programming on Sundays. It's a super popular class, at Misfit, Jim Portland. and does a really great job with that. So we are now moving to when you are looking at your programming and a lot of you have already seen the May programming, you're going to see that day seven in there as opposed to off to the side. its own thing. We are also going to be making quite a few changes to the affiliate programming in the summer and fall. and eventually are going to be moving away from providing programming through team misfit.com. We're to have a new website. legacy customers are still going to be able to log in. That's, that's not going to be a big deal there. but essentially we are going to move everyone to programming partners. ⁓ And we are going to email every single customer of the PDF. So you guys are still going to get the PDF. You're going to be able to see it in advance. Sometimes input of the programming partners isn't as far out as you guys would like. So you get an opportunity to see that you get to see the notes. There's going to be some additions to the actual PDF itself. But what I want from you guys in the short term, if we are already offering our programming at a place that would like to see it, please go sign up. So figure out when your end date is, if you need to email me coach at miss for athletics.com, please do that. let's get you onto a programming platform. And then part two would be you guys aren't on. the whiteboard, Spotify, whatever it is, tell us what programming platform you would like us to be on. And we will look into that. some them take a very, large cut. so the logistics of getting, to work with certain partners versus other ones. But if it's as simple as we need to do a little bit more input, on board for that. So let's continue to have those conversations. I'm going to be reaching out to all of you to try and set up some calls ⁓ to through, you know, this sort of thing. But if you want to proactively make the move, please do. And if you want to suggest a programming partner, please do that as well. So. The compound part one, a narrative I think is really This is the kind of thing where like hunters in the trenches, making the and building the structure and doing all of those things. and I'm staring at them and trying to figure out what that narrative can What story can we deliver to a coaching staff? What story can we deliver to members? Because going in this kind of detail allows us to show you how much thought is put into this, that you can then build the narrative within yourself again, within your coaching staff. but variants can look a little random. So connecting the dots for you guys and helping you do that, I think can just help you deliver a better product to your gym. and this works. ⁓ we know it for a fact from data that we get from affiliates, the data that, you know, Hunter and ⁓ and the staff at Misfit, Jim Portland get, but the buy-in getting people to buy in makes the program work better. That's just something that we've noticed on the affiliate side, something that we've noticed on the competitive side. so is one of the main objectives of getting the naming conventions and the biases and all of those things. There is a method to the madness. So before we go into huge detail here, this is what a weekly structure could look like. head heavy deadlift or bench. This is going to help us build a really great strength base. over the course of the season, strict pulling or strict pressing. That is a really important like ⁓ shoulder general ⁓ Longevity, making sure your joints work well, but also a very good gymnastics base. conditioning with very clear intent. How long is it? You know, how many movements are in it? What is the stimulus? What are the target scores? All of that stuff. That's always going to be our bread and butter. You're going to see that, you know, one, two, three, four times a week in every single phase that we put out, running one to two times a week being in here. We'll we'll get into, we will spend. ⁓ Probably 10 minutes too long, waxing poetically about the ultimate expression the sort of human form of exercise. and Murph prep Sundays, just, just something to keep in mind there. Just a piece of a narrative, something that gets people excited. And if people get excited about that, they come into your gym and they run and they do pushups and they do pull ups. And that was the goal from the beginning, right? That's the thing that we're trying to do. So Hunter. page. I've been rambling for 10 minutes and 56 seconds. Welcome to the show. What do you guys think? What comes to mind when you see that weekly structure? Hunter: well, so I'll start with like a little bit of what you said as far as tying like the the narrative and then like the the whole idea of like the phases and the seasons. like I'm a bit of like a CrossFit purist. I the affiliate owner hat has pushed me even maybe further in that direction. as far as like what we are after when it comes to like a Like how do we actually evaluate whether our athletes are making progress or not? Like from a eight week to eight week perspective, are phases, the structure and whatnot. It one ⁓ again, like a little bit of kind of constraints for me as the programmer and us as the programmers to like, hey, like we focus on something, okay? If you just drop somebody in the middle of a cornfield with. and they can't see literally anywhere. It's like, I'm confused. I don't know where the fuck to go. I'm just gonna start wandering in a random direction. You drop them in a field and a road that goes in that direction. It's like, well, I got nowhere else to go except down the road. The week to eight week structure. And when we talk about resetting, like at the beginning of the season, it's like, here's the road. Like we want you to walk down this road. Hopefully eight weeks at a time, can start, athletes can start to see progress on kind of a what I would say is like a more micro perspective to ⁓ a lifetime or a very, very long period of time. So we want people to get stronger. ⁓ want people to get fitter, like in kind of the short term, six, seven, eight weeks at a time where you as you're the programmer, the coach can say like, Hey, see, you're making progress. Like see you tomorrow. Right. It's like, see you for the next month and the next month. So there's a retention element there for you all, but the like, ⁓ you know, when we plug in the occasional benchmark or once we get back around to the CrossFit Open, those are like maybe the larger milestones and determinants of actual progress, right? It's like, is my Fran time a little bit better this year than it was three years ago, rather than is my deadlift better at the end of this eight weeks than it was when we started? the reset is like... again to help provide a little bit of structure for the coaches and then the athletes have something to work towards. The weekly structure for this phase and like the compound, I think it's always fun to like we, the structure of the program is such that we do kind of peak for the CrossFit Open. You're gonna see more like muscle ups and pull ups and stuff like that closer to the open than maybe in the middle of the summer. right now, not because it's not valuable, but because it's like, well, what we're doing right now is building a foundation. the compound is like that, that is kind of step one. So let's get really strong in the raw raw fundamentals. If you were to build a strength and conditioning program, like after having gone to school for four years, you know, it's like, let's squat, let's press, or I'm sorry, let's deadlift, let's press, let's do pull ups, let's do like the foundational strength building stuff. And then on the conditioning side of things, though, you alluded to, Drew, running may not be either running or carrying, know, walking with load, you arguably the most foundational things we are meant to as ⁓ human beings. you know, we've called it baseline, we've called it to basics, we've called it all kinds of like really, really intriguing, exciting names. But Drew, you've done a... Much better job of making that exciting. like, it's phase number one. It's phase one. Fuck. ⁓ Not creative guy. @misfitcoach: I had enough meetings with whether it was employees or marketing agencies where they're like, guys, open GPP. Excuse ⁓ Yeah, What are you talking about? I'd buy it. ⁓ Yeah, sure. ⁓ Hunter: We've see yeah, come on come on dog. Everybody knows what those things mean. Yeah, sounds good ⁓ @paige_semenza: Yeah, I mean, like, you know, as a competitor in the sport, you go back to the There's always something exciting about it because within the sport or within CrossFit in general, there's always something to get better at. There's always something within a movement to get better at. So it's like, this just allows you to kind of like bring yourself back to, you know, zero and Hunter: Hear me @paige_semenza: find those little things that you can fine tune or, you know, maybe your goal is just be like, I really want to get push intensity in, in, you know, two to three met comms a week. it's like, with how varied and how GPP this is based, it's like, this is a really good time to take advantage of that and get stronger in the process. So, I find it exciting going back to, you know, starting from zero again. There's just an excitement about it if you have the right mindset. Hunter: It makes it like to athletes too. It's like, I think at least somewhat intuitive, right? That we start with like simpler things we go to complex things, right? It's not like, hey, off season, like squat snatch three a week, right? It's like, we're not going all that complex. It's if we can't safely pull a bar off the floor, we can't pull a reasonable load off the floor. We're not gonna be able to clean it. We're not gonna be able to put it overhead. @paige_semenza: Mm-hmm. Hunter: Let's get really good at like the super foundational positions and like just fundamentals of these lifts get really good at them and then they build it becomes way easier when it comes time to let's do heavy squat cleans in a metcon. Let's do a whole shitload of thrusters before the open gymnastics all that sort of stuff needs to be built on a solid foundation. @misfitcoach: And that macro perspective so as a tactic. If you keep the people like sort of a second level retention tactic, because the linear progression becomes over that long of time that we're talking about. So we come back around and we're deadlifting again. benching again. We're doing those strict pull-ups. And you can get lost in the sauce, especially if you get obsessed with the open and quarterfinals in an affiliate setting. And then it's like. This was all bands last year. I never saw you do a strict chest of our last year. look really comfortable upside down. Finally, like you're pacing, you're running, and it's really sort of helping you along. So I love when we come back around and you get that. It just reminds me of phase zero with misfit athletics. It's like, it can be really tough to just not like go in and worked so hard in a single workout and that's it. Right. ⁓ @paige_semenza: Mm-hmm. @misfitcoach: Snap the fingers. That was the one that was the thing that put me over the edge. And that's just not how it works. So when we get perspective from coming back around, I think it helps coaches. think it helps members, all that good stuff. compound typically I am searching for a double meaning. I happened upon a triple meaning. ⁓ so I'm very excited about this. The idea originally came from. see this phase and I see West side barbell and I see, you know, ⁓ parents garage and four 29 Warren Avenue with the walls painted black and the dim lights and compound just reminds me of a place that like go to work. Right. And of course. You know, we've evolved community at large has evolved. If you have a nice looking gym, people are probably going to want to be in it. ⁓ know, maybe a little brighter, maybe some led lights, all that good stuff. But the idea still remains that like you go in and floor is basically empty. It's not like a Globo gym. This is a place where work gets done. and a of times you refer to that type of gym as a compound. Hunter: Yeah. @misfitcoach: Now of the most popular and efficacious compound lifts are the deadlift and the bench. So we're check check there. And then maybe my favorite part is compounding. Refers to the process of combining mixing or altering elements to create a new hole. Right. We're starting a new off season. We're doing deadlift bench, strict pulling, strict pressing, running bias. If you add in trying to get better technically at the Olympic lifts and the competitor extra like. Combining mixing and altering the way that we're training to create a new athlete. Like that's kind of the epitome for me. so the reason it's P one is because there is a part two, we are moving on to, the back squat and the compound part two and some strict pressing. We're just continuing sort of down the line here, but, I just love the idea ⁓ of. I'm meathead. We're doing compounding lifts. Or we're doing compound lifts. compounding. We're creating, we're setting the tone by changing the programming. And Listen, if you want to shut one section of the lights off in your gym while people are deadlifting and just really give the vibe and you know, maybe there's a little Metallica on or something. Right. Yeah, exactly. Dude. Yes. Let's go. It's just, it's just Metallica and Pantera, on shuffle. So that's where the naming convention comes from. Hunter: Fucking pent-era. Yeah @paige_semenza: you @misfitcoach: You know, we've sort of gone over the kind of the larger overview. So now we'll get into the specifics of the phase, heavy days. we deadlift plus post activation, potentiation PAP that weeks as the heavy lift only day. So you're coming into the gym. As you know, as a coach, as an athlete and the thing you're doing in class, the main event is heavy sets of deadlift plus the PAP. And then on the other weeks, you're going to be doing in varying sets time domains and stimuli. some heavy, some not as heavy, that kind of thing to round out the GPP. I say it every affiliate episode. I will say it again. We create more well-rounded healthy. Athletes by doing it this way than the traditional strength and conditioning way and it's not surprising That we probably already have the buy-in on the methodology that this works better than just specializing in doing that heavy deadlift And then on those alternate weeks where you are doing the deadlift in the workout. You're gonna have a ⁓ heavy bench press session But because it's bench press because it doesn't quite have the judge, the central nervous system demand, the full body. that's going to be considered a GPP lift, which means it's paired with a conditioning piece on that same day. which really like, I love the lift only days. think it's great for coaches to know how to execute on those, but a lift only bench press day, the third or fourth time around the block, the members might be like, bro. Like they're in the corner doing burpees or assault bike sprints or something like that. why don't we start with ⁓ Do you want to describe some of the methods that you're using for, for PAP? Hunter: Yeah, mean, like, so for those that don't know the general it's PAP stands for post activation potentiation. It's the the training. a, it's a technique that coaches programmers or whatever will use in order to try to capitalize on essentially like excited muscle tissue. So the idea being that like I do a heavy lift oftentimes a like a squat, like a slow lift, a squat, a deadlift, specifically something like that. If you were to Google and then, and then after you do your set, you do something explosive, unweighted or whatever. So again, just think kind of like a little, logically, like I just did something really, really heavy and it was kind of slow. And now I'm going to do something. I'm theoretically it's why baseball players swing a heavier bat before they swing the lighter bat, even though that that doesn't really work. ⁓ understands the concept of do something heavy, then do something lighter and faster. It does work pretty well for strength conditioning, just not necessarily like swinging a bat. If you were to look it up online, you would find that the sessions that are required to do that, like, you know, it's like do a heavy set of five squats, rest like five minutes and then sprint 40 yards. And it's like, okay, well, @misfitcoach: you Hunter: We have a one hour class. We have average everyday people. don't have, I can't get them heavy in a back squat and prime them to sprint as hard as they can without an injury and also do that within an hour. So it's a little bit more of a cross-fitified post activation but essentially when deadlifting is the lift only component for the week, they will do ⁓ a set deadlifts followed by something explosive. a bike sprint, really short, short effort bike sprint, a super explosive jump, whether that's like a vertical leap, you know, ⁓ days are always fun to get some chalk prints on the wall, see who's got the highest fingerprints up there. Occasionally, we've got a couple of one day that's like a broad jump. So you can almost think like a does the NFL, do they do ⁓ the jump like so NFL combine style type broad or just like a track and field style broad jump. But essentially, @misfitcoach: It's at the combine. Hunter: Something short explosive. It's not meant to turn into a metcon Meant to just be something that is like I did the super heavy lift because it was really heavy it was not necessarily executed fast then are excited tissues are fired up the nervous systems ready to go Let's ⁓ jump than we might theoretically jump if I had not done that super heavy set of dead lifts you kind of @misfitcoach: It also has application to intermediate and advanced lifters. So like what I like about it in the affiliate setting and why it has a place in there, even though it's not from the exact strength literature ⁓ because it's not to teach a beginner to be powerful while they were, they, are figuring a compound lift. ⁓ Hunter: Yeah. for sure. @misfitcoach: So you take your, go to the other end of the spectrum. That advanced lifter is really good at recruiting the muscle fibers and the motor neurons to really move the weight. we go back down in the other direction and it's more challenging. ⁓ we are bringing a level of intensity that get the nervous system online to perform better as the session goes on. Oftentimes the people that get stuck in the gray area in the middle are not powerful quote unquote. and this teaches them and their body what that feels like. So while it's not as powerful, they are generating power in a way that again, can get the nervous system online to go do something better because they're typically the kind of athlete that's going to be able to maintain a crazy pace on a runner on a run or a rower, whatever. So we need to be able to teach their body to go to that place, to be powerful because oftentimes in CrossFit it's like they're going to thrive because they're going to call upon those slow Twitch fibers more. often and every once in a while they're going to get really frustrated. And then for the people that are powerful, this makes you more powerful and makes you stronger. It's kind of that, that part of it's kind of easy. Um, so it has really good application there. So what you're trying to do, I think as a coach is the less powerful or less skilled the athlete is, the more you want to push that piece of it. You want to be right there and be like, I don't think, I think you'd probably jump like two, three inches higher than that. think you can be more explosive. I'd need you to kind of put that effort in and there's, it's a super low stakes environment. And I think you can get them to learn how to be powerful and eventually nervous system is going to get online and catch up much more to their muscles than it would if they were just slowly picking a barbell up off the floor. Hunter: Yeah, I think it, I think it provides like especially for the person that you're talking about the newer person maybe the person who's like got Like you if you're a coach or an owner you're listening to this like think about the athlete who only goes at one speed No matter what it's like it's a six minute AMRAP. It's like goes the same speed as a 25 minute AMRAP It's like god fucking damn it like okay watch this like it is impossible to lift something really heavy and then go jump ⁓ @misfitcoach: You Hunter: Right? So like within that same session you are providing that athlete with like the proof and the con the like the concept it's like Listen hear me out. Can you walk? Did you walk from your car into the gym? Yes. Okay. Can you jog from your car to the gym? Okay, so we've established that we have Potentially two speeds here like is it possible that something exists in the middle? Is it possible that if I told you to go like sprint? from the gym to your car that you could do that. Now we've got like, now we've got three speeds, right? It's the same thing with the lifting environment. Like, okay, you think you can only lift so much. It's like, okay, we'll do our set of lifting and then you go to the, we do the bike sprint, we do an explosive jump, and you are providing context for what the athlete is actually like capable of doing the. ⁓ like explosive end of the spectrum, right? The running example I just gave, like, hey, that works really good for the cardio elements. Like, I only run at one speed. It's like, bitch, if I let your hair on fire, I promise you're gonna run faster than you would in that 20 minute AMRAP. So we just need to learn how and when to apply the, like, the sort of gears that we talked about with competitive athletes. the gear set's just a little bit smaller for the affiliate athlete, but it's still like, @misfitcoach: you @paige_semenza: you @misfitcoach: Yeah. Sure. Yeah. Hunter: You can walk, can jog, you can sprint. Okay, well there's room in between. You lift moderately heavy, but you can be real explosive in this thing. So on the power end, we have the to be having different at play. And like you said, for the beginner or the slow twitch that can be really helpful to prove to them, like, you're capable of doing something powerfully. How many things? I don't know, but... Right, exactly. @misfitcoach: You just did it here, go do it there. @paige_semenza: I think I like to like with PAP, it's like, we're not asking you to do a lot. It's like, okay, after you do this set of deadlifts, it's can you do three powerful jumps after that? And like, you know, I think just the capacity for focus can really be there of like, all right, I just need to think about, you know, more speed in this jump or be more explosive. or not asking you to do it to a point where like it's overly exhausting, both mentally or physically, you know? And I think the buy-in for that, I think that helps with the buy-in a little bit more of like being able to, all right, I did one set, my jumps, you know, as a coach and I'm watching, you know, they look a little slow. Can we try and be a little bit more powerful in this next set? Okay, I have another set of three jumps to do. And it's just easy to see, I think, comparison within, you know, that smaller window of work. Hunter: Yeah. Yeah, and we're asking for things like, do three jumps as explosively as possible. There's no standard, right? There's no box, you know, three jumps to a 24, 20 inch box, and then all of a sudden the mindset changes to like, can I just do this as written? Right? It's like, no, that's irrelevant. Like the intent is, if I said do 10 box jumps, all of a sudden it's 10, pick my knees up as high as I can, and I'm no longer jumping. @paige_semenza: Right. Hunter: three reps, right? It's like, be explosive three times. And if you really put the focus in and you actually try, you can feel yourself like, ⁓ wow, that third one was like, ⁓ I did get a little bit fatigued over just the course of these three reps because I was literally just trying very hard to be explosive. And then all of a sudden you learn like, ⁓ wow, again, to the point earlier, it's like, wow, like upper end power, a little less, a little less, you can actually feel those things changing. @paige_semenza: Mm-hmm. Mm-hmm. @misfitcoach: It is officially soapbox time. I will stand on mine first, and then I will extend out. setting standards your coaching staff. and, part of mind goes to just rites of passage you know, things that have to do to get onto a coaching staff. And we've taken people through. what it takes to onboard onto a coach, a misfit coaching staff before. we've had many people be like, I don't know if this is for me. and you want that you want to set standard high enough ⁓ that are entering your building for a level of expertise. And if you have a level of expertise, then the inmates running the asylum is not the way to go. It is a extremely short-sighted lift-only days would an example of this. You have 150 members and six of your most annoying loud members don't like lift-only days. A lot of times those members add a hundred pounds to their deadlift. over two, two and a half years and you just learn that they like to complain and they're good people and you just let them complain every once in a while and you listen and you pat them on the back and it's whatever. If you have a level of expertise, if you into the narrative, if you watch about intricacies of deadlifting or jumping or whatever on YouTube and you bring that energy and expertise to a lift only class, You can do a really great job. can deliver a fantastic product. can keep people safe. You can get people to a point where like, yeah, we're talking about, can they pick up their grandkids when they're 80? What if they want to, I want to go snowboarding when I'm 80, I want to be clanging and banging the iron when I'm 80. I want to be able to do those things. So if we're short-sighted with the standard that we set for our coaching staff, we don't develop. And, you know, sort of pitch that level of expertise and then we program hop we know something works really well and we stopped programming it because we got a couple of complaints. That's going to be an issue. and just really want. whether it's our programming or someone else's programming, coaching staffs to understand the value of these days how good of a product you can deliver. and a pretty good chance that you're either too self-conscious about one those members, or you haven't developed the culture or the expertise. So you feel of, you know, insecure about trying to deliver that sort of product. Hunter: Mm. Yeah, if I had to guess more of the latter, whether it's I've got a coaching staff of great people, maybe it's all part-time coaches, and it's like, I don't know how to actually run a class when the only thing that we're doing is lifting, right? It's like, don't know how to take people through a general warm-up and then do enough coach-led reps where there's a different thing that we're focusing on with an empty bar, and then 75-55, and then 135-95, and actually, and then paying attention to the positions that people are in, you know, doing the coaching. like, the you get at that, the more, the easier these days are. And like, honestly, nowadays, ⁓ between myself and Kyle doing his level four process, like the, those lifting days, it's like, fuck, like I gotta get going. Like I gotta get people moving right away. Cause I got like seven or eight things I need to, I wanna like go through. I want to make sure everybody's actually deadlifting properly. It's not a... ⁓ Like, hey guys, right, like warm it up and let her rip. you know, those people are the often, usually those people are the ones that get hurt. if you're not, if you're not doing a lift only day, if you're, if you follow a program that you don't write or you write the program and you're not plugging in lift only days, like you're, not doing CrossFit for sure. Like that's, that's part of the methodology. That's part of the day. But then you also have to think like, that we only do it like a lift only day once per week. And a lot of that is like, take like Monday through Friday, just as like, cause those are the days ⁓ people are like that schedule around and it's not every week. Monday through Friday, it's like, if I get to the gym or, if I miss the lift only day in one week, like I might go two or three weeks without a lift only day. @misfitcoach: And it's not every week either. @paige_semenza: Yeah. Hunter: If we have that lift only day in every single week, the odds that that person misses that day is pretty low. And then we've also got either, there's usually a heavy barbell in a Metcon somewhere else or the bench press where it's paired with a short Metcon. again, if you're not programming heavy days at all, the people aren't getting stronger. That's a problem. And if it's only once in a blue moon and... the majority, a lot of people miss that day, it's effectively the same thing as not doing them at all. yeah, it has to be part of the program ⁓ it's we need to communicate to people why it's important and then coaches need to be able to ⁓ deliver a good hour of teaching. @paige_semenza: Yeah, I think like the only way you'll get better at it too is to get like give yourself reps. Like you got to program those days and give yourself the reps practicing how to, you know, time manage a class like that. And like what I love when I get into the affiliate meetings with you guys is like I'm scrolling through the programming and the attention to detail in the programming notes is just like this much of just details of how to approach it and what the intent is and, you know, just things for the affiliate owners to really kind of put into their class and put into practice. like, I feel like with what I see here as a coach, it would be very hard like to not fill the hour up, you know, I feel like with that, it's very easy to get, probably almost too into the weeds, like with the way. you know, that you guys talk details and things like that and quality of movement. So, yeah, that's just one thing that like really stands out to me with our programming. @misfitcoach: And there's like a, this isn't a knock on anybody, it's there's a insecurity or immaturity element in the idea of like, I'm going to say, I don't like this because I'm not ready to deliver the product yet. would much rather like have a coach walk into an office hat in hand and be like, I don't quite. know how to do this yet. It's like you are on your way to being a really good coach. If you are willing to say something like that versus coach sits you down and is like, I'm really trying very hard on this day. you're like, it's Deadlift only. Like, you know what I mean? That sort of thing. So, I would say. @paige_semenza: Mm-hmm. Hunter: Yeah. @paige_semenza: Mm-hmm. Hunter: Ha @misfitcoach: from a head coaching standpoint, try to figure out a way to do that without triggering the coach. then if you are a coach and you're younger or, you know, not as, not as, you know, what the word? I'll say conditioned, but like you don't have as much experience. Yeah. As much experience, you're not as seasoned. Hunter: seasoned. @misfitcoach: Go to the people that do a good job on those days, right? Like you take of your taking classes and do a lift only day and go, that's how that's done. And you can just, you know, buy the other coach a cup of coffee and ask them how they do it, how they think about it. All right. so we mentioned bench press that's going to be in there. we will get to it with the gymnastics bias, but it's the right segue here because. @paige_semenza: Right. @misfitcoach: pulling directly from overhead pressing overhead and pressing in the direction of the bench press. We want to be, who doesn't want stronger bench press? I come on, like we want that. Everyone wants to be able to be better on that pull-up bar and on that wall. Crossfitters being obsessed with showing off their gymnastics is never ever ever going away the sense of pride when you have those skill sets is huge but also from a like straight up strength and conditioning perspective Strong healthy shoulders through pressing in different planes, pulling in different planes, which we'll also get into, you know, traction in the shoulder that you get from hanging from a pull-up bar. all of that stuff. Coordination elements you know, the longevity in the idea of being able to kick upside down and hold yourself in that position. not a whole lot of people that. can, you know, can do handstand holds or struggling to get up off the floor kind of a thing. that's why like this matter, even though the bench itself is like, it's kind of funny that it's a staple of strength and conditioning and it's like a chest press, right? It's not a clean, it's not a snatch. It's not as big and as, as important as those things, but it is a thing that we know helps the entire system sort of top to bottom. so gymnastics bias that segue there, strict pulling alternates weeks with strict pressing. there are gymnastics strength sessions. and there are sort of in week. Hunter: Yeah. @misfitcoach: You know, or in workout on those other weeks. it's not precisely this week than that week, then this week, then that, that week, especially with Murph in there. but the dose over the course of the eight weeks is nice and even in terms of like, is it outside of the workout? Is it inside of the workout? Is it pulling? Is it pressing? Hunter from both a programming and a coaching standpoint, How are you thinking about strict pulling we'll, we'll call it just strict pull-ups and strict handstand pushups, because obviously that could be like a warning sign for an affiliate of like half of my classes can't do those things or ⁓ % of my classes can't do those things. Hunter: Yeah, I mean from a programming perspective you kind of hit on it, right? It's the like all the lifts so Like we'll deadlift as a pull. It's ⁓ more it's more of a posterior chain than the anterior chain one, right? So that's kind of a pulling movement and then like you alluded to so bench press being the other primary lift But we're making sure that we are pressing in the vertical plane as well with the strict handstand push-ups and then like the immediate scale to the strict handstand pushup is like a dumbbell strict press. So there's at no point is the scale for strict handstand pushup a kipping handstand pushup. Same thing with the pullup component. you kind of hit on it as far as like, hey, ⁓ a like back the basics, right? The compound phase one, like let's build a strong foundation of strict pulling and pushing musculature. The back to me is like the foundation for all of that sort of stuff. So athletes who really struggle like bench press, bench press is like an easier one. You can just think almost like you're laying on the bench, right? ⁓ foundation of that is literally your back on the ground. Power lifters, you ⁓ always power lifter who like a video you see and they're talking about what they're doing. Like they're, You kind of see them wiggling their shoulder blades together and actually like setting their lats and their back into a strong position So like if we want a strong bench press, let's also make sure we have a strong back as the foundation But more like I would say more functionally for us kind of everyday people They'll like the an athlete especially somebody who struggles overhead It could be lot like there's obviously a mobility component to that someone finds themselves sitting at a desk all day in this hunched over position Right we're like or maybe there's somebody who trained on their own for a long time and well Because I can only look in the mirror and see what's on the front side of my body It's like those are the only muscles that matter right and I start to get pulled into that same position someone at a computer's at so functionally the pulling component is hopefully helping to like Level out our upper body again shoulder and back health, but then also like ⁓ ability to like If can if you can perform strict pull-ups ⁓ like rows with a strict in, know in a strict form like I can Make an about potentially either your upper body mobility that says like ⁓ this person ⁓ actually has and shoulder blades that function ⁓ You know, as intended, right? They actually rotate in the manner that they're supposed to versus the person who whose arms like this is as far over their head as they go. So we're hanging from a pull-up bar to create some traction in the shoulders and also strengthening muscles that again, if you're somebody over at a desk, the muscles on the front side of my body get short, they get tight, they get pulled in forward and that's a huge problem for like one, just longevity and functionality, but two, in the gym. Like that's the same person whose back is bent in half when they're upside down against a wall doing a handstand push-up because their shoulders don't move in the range of motion that they're supposed to so like all of these components ⁓ hugely like interconnected to the athletes like upper body functionality and then like the foundational strength that they have to eventually move on to ⁓ kipping movements whenever that happens to be. we've gone, at least MF, we've fairly, I don't wanna say like crazy, we still let people, it's not like we like zero kipping, but it's very much like, hey, if we're doing strict handstand pushups, it's like at no point do scale to kipping. If we're ⁓ doing strict pull-ups, at point are we scaling to kipping in order to like, let someone do pull-ups. It's like, no, like we need to build some foundational strength here in one way or another. Ring rows, inverted rows are great because they get that horizontal pulling component. Strict pull-up obviously is the vertical one and then the same thing with bench press and the strict handstand push-ups. We're basically just covering kind of all planes of movement with the upper body, the major upper body lifts. @misfitcoach: Yeah. And you've got the, like, there's the bar, the inverted barbell rows, which I really like, ⁓ Paige, we always, we always joke about Paige the first time, you know, you do your five by 15 and the competitive setting. And it's like, what am I doing? Is this doing anything? And then the next day it feels like, it feels like someone put a bar of soap and a sock and hit you in the upper back with it 64 times. And you're like, ⁓ Hunter: Yeah. @paige_semenza: you Hunter: dude. @paige_semenza: It's pretty bad. Hunter: Yeah, that's what we're doing. @misfitcoach: Okay. Um, cause you're actually using the muscular chair that you're supposed to. So we're doing the same thing within the planes of pulling that we are with pressing to the extent that we can. Um, so those movement variations allow for more accessibility. Um, but then, you know, Hunter, you talked about what I love about. introducing the bands in still asking for a large range of motion with like a strict chest to bar I'm not good at for the listener and my hands are just above my head the range of motion of a strict handstand push-up is of weak Hunter: Yeah. @misfitcoach: You know what I mean? I mean, there's not really a whole lot to it. So if I'm struggling in that position, what would happen if I got a dumbbell all the way down, you know, by my collarbone, like adding that range of motion is going to allow for me to actually develop pressing strength, which is incredibly important. And when you have strength through full range of motion. think of that strict chest to bar. We think of taking that dumbbell all the way from the shoulder all the way up to overhead and a control Hunter: Yeah. Yeah. @misfitcoach: in position where you really have to stabilize. That's when we can really move the needle for athletes so that when they go do that kipping movement, we have that true translation of what we're trying to accomplish with the kipping. Like for me, Hunter: Yeah. @misfitcoach: When I get away from CrossFit, when I get too segmented with my personal programming, and then I get invited into a CrossFit Metcon I can just cheat and put my, you put my wrist wraps or whatever, you know, my, hand protection, you know, stuck to the right bar with the right amount of chalk. And then I have Rabdo and my biceps the next day, because I'm essentially just falling off a pull-up bar and then using my hip. Like that's when you really. Hunter: you Yeah. @misfitcoach: understand like that's not how this is supposed to go. The barrier to entry on this is flipped in the direction that it's supposed to be. We want really great strict pulling, good range of motion. We're actually using our back and our grip versus our biceps. We want that strict pressing to be in that position to really make a huge difference there. Hunter: Yeah. think Yeah, I think I think that's a really good point that if you take nothing else out of like that whole conversation about the strict pulling and pressing movements the range of motion is Maybe the most important thing ⁓ and it's like we you know We don't I don't know how relevant this is anymore that I want to yell at the internet for people who have gone away from it, but the @misfitcoach: ⁓ it's huge. Hunter: the stacking of like the ab mats like, coach I can do strict handstand pushups I just need 14, I just need 14 mats right and it's like the range of motion is what you said it's like tss tss tss tss tss look I'm a, it's like the Guinness Book of World Record pushup it's like what the fuck is that? Like I'll let people fuck around with like oh I can do a handstand pushup with four and a half ab mats like great do one of those make yourself happy now go grab dumbbells and actually get strong but like @misfitcoach: I'm gonna start shadow boxing. Yeah. Yes. Hunter: Give people the version of these movements that produce the maximal safe range of motion, not necessarily, it doesn't need to look identical to the strict handstand pushup. And you get someone who's a freak at regular strict handstand pushups, make them do a deficit, make them increase the range of motion in the other direction instead of 500 neck snappies. @paige_semenza: next nappies. @misfitcoach: So do want to put something there and this is like a competitor extra for a non-competitor. Wrap your mind around that. Isometrics in this are worth their weight in gold because they... Hunter: Ooh, intriguing. @misfitcoach: help you like we talked about the traction. Yes, you get traction from doing strict pull ups. You want real traction. You want real changes do dead hangs, right? And we have multiple ways of doing those. So like when I'm working with an athlete that really struggles with them, actually try to get the traction and the mobility first. ⁓ we do like 16, 20 inch box, whatever, and we're standing on it. And we can ⁓ Essentially decide how much weight is on our shoulders because then it is more about the traction, the shoulder, the elbow, the wrist, getting the mobility versus just grip strength. How long can I hold onto this thing? And we can also get them onto the rings, which can be really helpful, less of a grip component. And we can change how neutral that position is. Cause like, if you're in really rough shape, when you get started with this, the pull-up bar is rough. Like you're stuck in a position that your shoulder doesn't want to be in. So handstand holds, you know, the, arms up. @paige_semenza: Mm. Hunter: Yeah. @misfitcoach: plank where you're at the top of the pushup, these positions, these isometrics, not only are they like a huge needle mover lever that you can pull for your blood pressure, they are huge for getting you from point A to point B. it's hard to have like a program of isometrics built into a CrossFit class with all the other stuff that we're trying to do. Hunter: Yeah, ⁓ I'll add to that. The eccentric as well are really, really useful eccentric pull ups, like a slow lowering ring row, ⁓ eccentric like bench or even even a even a, ⁓ you a full like a ⁓ push to the ground. You can add plates and like a deficit push up eccentric. Really great one there. Those are. Yeah, those are ⁓ great. @misfitcoach: Yep. Absolutely. Yeah. Those are so hard. Those are in my program right now, the eccentric pushups. And like, if you go slow, full range of motion sets a 10 or hard. Yeah. Hunter: ⁓ yeah, for sure. Those are great warm-up, like make it an easy version of the movement as a warm-up. The eccentrics are one, like, physical therapists use eccentrics for rehab pretty regularly, but they're also great for warming up tissues. And then, like, honestly, you even have to be a little bit careful for the wrong person. You accidentally make them do too many eccentrics. Like, you talk about soreness, like, you're gonna be more fucked up than anybody. That's why... @paige_semenza: Hmm. Very sore. Hunter: They always tell you like, if you're do filthy 50, like don't lower yourself doing the jumping pull-ups, you're gonna fucking die. But ⁓ yeah, all different, lots of different like, that you can add to these like, get them pressing, get them pulling, make them do it strict. Any version of that with a big full range of motion is gonna get them fitter and stronger. @misfitcoach: Do it. @paige_semenza: range of motion. @misfitcoach: Yeah. And you it's part of your job is working in propaganda of patients. Like ⁓ didn't ask you to come in here to check off a few boxes and then go home. Right. We are here a long time, not a good time. It's opposite of the saying, ⁓ wow. ⁓ Might, might need a ⁓ misfit ⁓ Yeah, might be a new misfit affiliate shirt right there. but getting them to into that, because that's when you get to have that conversation, the compound. Hunter: Yeah, that's literally I've said that before hey motherfuckers. I'm trying to make you here for a long time not a good time here @misfitcoach: You know, part one, 2027, it's like, I'm glad you stayed because we're finally doing real strict pull-ups or whatever. That's the time horizon that we have and buying into that is super important. Be like, all right, we're going to keep it super basic here. And then tomorrow. It's just good old fashioned carnage and you're going to get that out of your system and know, where, yeah, and work on that. And then we're going to come back around to this thing and it's going to be frustrating, but then they're going to, you know, come together and make a GPP baby. ⁓ and you're going to be able to do all of it. Hunter: Fuck yeah. Honestly, I the first like three days of the new phase, it's gonna be like, it's gonna be that. It's day one too. I'm gonna fucking kill everybody. @misfitcoach: Yeah. So this was, this was, when is the last time Hunter that you can remember me being absent from a programming meeting? Hunter: man. ⁓ can't recall one where we've run Like, well most of them that you were either running, but yeah. @misfitcoach: couldn't. Yeah. So, so I did an analysis of all of the programming outside of the programming meeting because I was traveling those few days I was like, yes, Hunter, I love a tone setter. I've always liked it. I think it's the, I think it's the right move. Yeah. ⁓ Yes. Hunter: We had Thursday The tone setter was intentional the Wednesday was like you missed the tone. Okay. Well fucking leave a message And we did have to we did have to modify Thursday slightly to be a little bit friendlier on the old stems But they'll probably be fine You don't even use your legs on Friday. It's just biking rowing and burpees. It's easy @paige_semenza: I'm sorry. @misfitcoach: Yeah. Coaches aren't the only people who need rights of passage. Okay. Athletes need rights of passage and there are definitely CrossFit rights of passage. Pay your dues. Lefts of passage, rights of passage. All right. conditioning. So this is always a funny one. ⁓ Hunter: Dude, I got your fucking rights, the rights here. I'll bless you off, throw some holly water at your head. @misfitcoach: It's just saying it is even funny. Like this, the entire point of the entire program, after we spend all of that time talking about the intricate details of stuff that pops up eight, nine, 10 times in a phase. And thing that pops up 40 times in the phase ⁓ is your ass in shape. so ⁓ we'll talk it, but we don't need to spend a ton of time on it. running one to two times per week. Hunter: I've never heard of her. @misfitcoach: Um, Hunter, this is probably, I would say the change of trying to make the monostructural ask programming more digestible is like people probably don't notice it as much because it just looks like CrossFit. But I would say that's one of the bigger changes to our program in the last, like 12 to 18 months. Um, and I laugh because I still see what it is. I'm re I I'm seeing the forest through the trees in my mind goes to, if we have any trailer park boys fans out there, Ricky eats and drinks some questionable things. Like he, everyone else has cups and he has the bottom of a two liter bottle is his cup. Like you have the like five points. He drinks out of that the whole show, all of his, even though you can tell there's cups and in real rough spot. They don't have any money. They don't have any food. Hunter: Yeah, you. Wow, no shit, okay. @misfitcoach: So Ricky is dipping bread heels in bacon grease and comes out of his tent and he's like dirty old bread heels and bacon grease. Ain't tricking me. Are you? You it too. You're tricking me. Are you? Yep. Bread, hails and bacon grease. So yes, we are tricking you. You are still doing monostructural conditioning. You are still, but I think there's just an element ⁓ of Hunter: That's a great workout name. Bread Heels and Bacon Grease. @misfitcoach: Not, I don't think we were ever intended to do monostructural when it came up and oftentimes was rotated through. doing only conditioning or only weightlifting or only in gymnastics. we biasing too much on the end of straight up machine stuff? It's also the flavor of the month within CrossFit, that kind of thing, because we believe the competitive into the actual. ⁓ Hunter: Yeah. @misfitcoach: Um, you know, CrossFit affiliate setting, which we shouldn't do as often unless like we just find something new that works that we know is going to help our members. So. Like it's still there. It's still very much there, but it has enough elements mixed into it that I think we get more GPP out of it. And we also make it more, if it's more digestible and it still brings the heat, then that's a win win for a programmer and member. Hunter: Yeah, I almost even think that just like, it's like, if you didn't see spreadsheet that we're looking at as far as like the title of the day, it's like, this is cardio day. It's like, no, it's Metcon. It's like, it's a CrossFit Metcon and like, that's effectively all it is. Did you peep that Tuesday, May 12th guy? @misfitcoach: Yeah. Yep. @paige_semenza: Yeah. @misfitcoach: see well I peeped all of them yeah yeah of course I did you kidding me you kidding me and and it's tough for me to read stuff like that because ⁓ man I just I just spent Hunter: Yeah. Yeah. Yeah. Kyle asked if he was allowed to plug that. didn't plug that in there. I just wrote the acronym and wrote Death Awaits and Kyle requested permission. And I had to like, waited to respond for a couple hours because I needed to like mentally myself to do that to myself. And then. @misfitcoach: Yeah. Yeah, that's the thing. I just spent every morning this week, Friday, Saturday, Sunday in this chair, talking to the people at legends about how to execute. And it can be so funny how easy it is for my old ass to sit in this chair and just talk about it. Right. I'm writing these workouts down. Like that side of things is always somewhat amusing to me and not lost on me, I am ⁓ bad at medium. ⁓ Duration pain that when I see a hundred slash 80 calorie air bike, it's just like, dude, a seven year old kid could walk into the gym. That's never been on the bike. And they'd be pretty close to me at some point in wattage on that thing. Right. Like I'm not a small guy. I ride the bike a lot. I'm probably better at this now than I have been before, but like when you're in a gym like Misfit Gym Portland, you just your ass handed to you by someone that you wouldn't think would that to you. And it is so humbling. ⁓ Yeah, is. Hunter: I'm scared, it's scary. The worst part about it is it's been long enough that I've done that. It's like I now need to think back to other shitty bike workouts that I've done, but I've also like, in the last year I would say I've felt like my personal fitness dip a little bit more than historically and I'm like, I see that, and I'm like, I I need a new strategy. I don't think that the strategy from ⁓ @misfitcoach: Yeah. Hunter: Hunter three years ago of ripoff, you know, 40 cows in the first minute and then like thoughts and prayers like I don't know if that's it anymore. I'm gonna see a sub 300 watts hanging around there for a minute if I accidentally do that. @paige_semenza: Survive. @misfitcoach: The reason this is harder than everything else is because you can go hard relative to you, obviously, the whole time, but it's too long to stay out of your head. Like you can make something else hurt more by sprinting, but it's the aftermath. And it's almost to me kind of funny when you do something like that. There is nothing funny about being at calories 64 and have nothing. Hunter: Yeah. @paige_semenza: Mm-hmm. Hunter: Ha ha. @misfitcoach: You have something left, but your brain's got nothing. And you just, the amount of like mental gymnastics that take place of like, listen, if I walk out now, I probably can't come back to the gym ever, but I could leave. And then, Ooh, I got a second wind or my ninth wind. I'm going after it. And then you hit six calories. You thought you were going to get 18 and you're like, now I'm at 70. What the hell am I supposed to do for the next 30? Oh, Hunter: Yeah. I accidentally... I close my eyes and I open them 30 seconds later expecting to see this number and it's like that's 50 % of the number I wanted to see. That is not it. @paige_semenza: 72. @misfitcoach: Or you get the wrong person on your shoulder and they think that you're capable of sprinting the last 11 and you only got like six in you. And then they want to know why you're back at 219 Watts with four calories to go. Oh my God. I'm doing my best and my worst simultaneously. Please leave me alone. Hunter: Yeah. I'm doing my best, bitch. Fucking leave me alone. We had, right, this gonna be an eight hour podcast. Two, like a couple weeks ago, ⁓ we a, it was a five rounder of, it was 21 bite calories, ⁓ nine pull-ups. And in our programming meeting, we had talked to like, do, like I wrote as minute of rest. Drew was like, like, @paige_semenza: it Hunter: you should rest, like we should rest more. And I was like, all right, 90 seconds, that's fine. At the gym, we ended up doing alternating full rounds. So it was like and a half on, minute and a half off. Well, it started that way. I, the first time in the longest time that I can remember, ⁓ I it. ⁓ did what probably should do more often, which is ⁓ go ham out of the gate instead of being good at pacing. I was... so bad at pacing that that it was one of the worst workouts I'd ever done because I paced it so poorly. I pulled off like a minute and five second round one. I'm like, this fucking CrossFit shit's easy. And my partner got done and I was like, I'm gonna die. I was like in the 300s on the WOD. I was like, that 21 calories in the next round took me like a minute 15. I was like, oh boy. Like I did what? @misfitcoach: You ⁓ no. @paige_semenza: I was gonna say how slow is your slowest round? Hunter: It was a spread, it was a 2x spread. pulled a, it was like, what, was like fast, minute seven, slow, 2 14. It's like, oh fuck. Yeah, it was not good. And then remember how I said this to Paige and Kyle in our last meeting? I was like, yeah, you know, like fuck, like I feel like we have to pay attention to this now. Like every time we do like double unders and running. @misfitcoach: Easy. Yes dude. Yup. Hunter: too close together, Drew is always like, how like, the lower legs, like I'm worried about calves, I'm worried about Achilles, and I'm always like, they're fine. Like did a couple jumps and then a couple, a couple running, like a couple runs. And literally that, maybe later that week or the ⁓ day the programming meeting, we had done like, it like box jumps and running a couple days apart. And my calves were so fucked up. And I was like, fuck. We need to spread out, we need to spread out jumping and running. No, not another fucking word about it. Everybody grow up. @misfitcoach: Come on guys @paige_semenza: you Like, why am I getting old? When did that happen? Hunter: Fuck, getting fucked, that's literally, that was literally it. I'm gonna blame getting old. This is not, come on guys, it's important. Go to Vegas. The construction theme birthday party. @misfitcoach: Hey, this is not the week guys. We can't. Don't talk to me about getting old this week. I can't. Yeah. All right. okay. So ⁓ conditioning we're running one to two times per week. Yes, we are tricking you. I also wrote pacing question mark. Never heard of her, really try to help your people here. I mean, listen, some of them need exactly what Hunter just said. A lot of them need to slow down at the beginning when they're running and not torch their entire workout. just, again, it's natural. It feels good. Hunter: Yeah. @misfitcoach: And then it feels bad. Um, so, you know, where the Garmin watch or the Apple watch, if you need to. And when you see at the beginning of a 20 minute Metcon that you're running at a five 45 mile pace, maybe tone it down a little bit, you know, back off. Yep. Uh, so pacing can be incredibly helpful. got the Murph prep Sundays that we talked about, and then I just want to reiterate. Hunter: Coach, I feel so good. Yeah, you've been exercising for 43 seconds. Obviously you feel good. @misfitcoach: the biases the conditioning realm, because again, it us more time to explain to you what isn't obvious about couplets triplets short, medium, long, different stimuli. You know, you're cranking through rounds, you're sludging through rounds, all the different stuff that we do, is just in there already in natural, the biases are worked into those things as well. And I think that's one of the things that separates our program is we're not just taking people. out of CrossFit, putting them on an island to work on something, because when we've done that too much in the past, it shows up in the GPP and the conditioning realm, and that's not what we're trying to do. So you will see deadlifting and pressing and pulling in the actual conditioning stuff as well. Anything else on, know, ⁓ standard hour class before we get into the competitor extra? Hunter: I think the only Yeah, looking at your sheet here the only other thing I'd mentioned is that with the addition of the seventh day the Sunday engine like if Assuming that you want it's if you're in a programming partner. It's gonna show up now It's like there are those seven days a week of programming and depending on how you communicate that to your membership like that could be exciting thing it could be just like It could be irrelevant because you already had the class or whatever, but I think it would be it would be silly to not also mention in some capacity that just because the gyms open on Sunday doesn't mean you need to go to the gym seven days a week, right? So just talking to members about making sure that they're they're not overdoing that, especially if like adding a Sunday class is something new or it's exciting for you guys, like talking to athletes about like rest. Rest days and shit like that and especially with the Murph prep it's Murph prep. It doesn't like Like gonna bet you like you bench press in week one and then you do a shitload of push-ups and pull-ups and Murph prep so it's like Yeah, it doesn't it doesn't fit flawlessly because of the format because of the you know us personally It's like we have one class so there's at most like 20 people who are coming through the gym on on a Sunday @misfitcoach: The puzzle piece is not intended to fit. can't. ⁓ a square peg in a round hole. ⁓ @paige_semenza: Yeah. Mm-hmm. Hunter: Talking to people about making sure that they're recovering, just because the calendar turns over from Sunday to Monday does not mean your body all of a sudden forgot about the last seven days of the week and it's like, ⁓ a new week, it's fresh. @misfitcoach: sick with that be Yeah, yeah, good call. Hunter: ⁓ That was it before we talk competitor extra. @misfitcoach: All right. So competitor extra, you're not lit, if you're not already subscribed to, to misfit affiliate and you've made it an hour or 10 minutes and 41 seconds, I'm very proud of you. we got you hooked now, right? We have to, ⁓ we have a competitor extra, that is built into the programming, essentially either a second or third piece that is not intended under any circumstances to be done within your hour long class. Hunter: you @misfitcoach: I think this is a retention tool. think the CrossFit games and the open and quarter finals and local competitions is a really great way for the right person to stay connected to your gym and to stay motivated and want to want to continue to do it. But oftentimes that leads them down the path of being that open gym person that's following a different program. Even, even Misfit athletics, honestly, I tell coaches that are worried about that. I will get on a call with your members and I will tell. them follow misfit affiliate don't follow this because I think again over that longer time horizon it's it's more important to do that so the competitor extra is essentially if we're looking at a week a month a phase a year what touch points are we not getting a movement in energy system, a certain pathway, maybe it's an accessory or skill, whatever, that would be needed to excel in the CrossFit Games season. And it's built around that specifically. I have for the first time. ⁓ done a bit more planning progressing athletes through things with it sort of woven into the structure that we have already. and ⁓ goals, long-term goals and priorities, I've got four of them here. this is what we are trying to accomplish. And if your athletes stick to these four things, they will notice really massive difference. So number one, being a rowing monster. There's just an implication that if you're really good on that erg, that you're strong and fit and know how to move your body through space. And it's just such a fantastic machine. can be used year round. is the only one that's going to be used. You know, I can't imagine they're ever going to change that. This is the only one that's going to be used within these competitions and The buy-in is pretty high. barrier to entry is pretty high, with the zone to work. So there's a lot of zone to rowing. It's going to ⁓ essentially in there anytime it doesn't interfere with class programming. Just like, we all know that feeling when we haven't been rowing much and we that like kind of capacity. to move through something, but you've got maybe a larger buy-in or larger sets of it. you're it's not all in line together. Your heart rate goes up a little bit faster. Maybe your biceps blow up sooner or your legs blow up sooner. And you just haven't put in that amount of reps. When you do a lot of zone two rowing and then you go to do rowing in a Metcon or in a competition, you feel so much more comfortable at the same speed. The muscles are there, the memory is there. The mental aspect is huge. Like I sit on this thing for 45 minutes to an hour. A hundred calories is nothing. It's not, it's not a big deal. I'm to be able to work through it. So we're going to progress from zone two and aerobic work, kind of your longer, higher intensity stuff to the extra having more anaerobic stuff and more met cons or intervals with the actual stuff towards the end of the year. That is at the top of my, that's the base of your pyramid. That is the foundation. If I can do one thing, if you are Only kind of a competitor or your members are, and it was like, I want you to do one thing to get better on the rower. That would be the foundation for me. Second thing is going to be technique in the Olympic lifts, transitioning all the way out to heavier Olympic lifts in the winter. we're just going to work through positional stuff and make sure that athletes really understand how to move their body around a barbell. that is how you're actually going to help get them better because in class we're deadlifting, we're back squatting. We're doing all these things for a strength foundation. We want that to mix with technique, not also with heavy lifts. The way that we offset that to make sure that we're still comfortable with heavy Olympic lifts is by doing snatch, power clean, things of that nature. that helps us, essentially grease the groove of that dynamic first pull with the technique stuff. So that's that I would say that's number two, number three. longer, slower gymnastics progressions. So we have the hand, I'll use the handstand pushup example, that you've already seen a couple of times and that you're going to keep seeing two rounds, one smooth set of wall facing rest, one smooth set of strict handstand pushups rest, one set of kipping handstand pushups, and then a bigger rest. Even if your athlete Is that one, that person that's like, wow, they want to be a competitor. That's surprising to me. And then there are that one, two, three years down the road that like wins your local comp. I'm okay with them getting. One wall facing, see Hunter, ⁓ one wall facing too strict in five, kipping, 12 later in the year, doing a couple more here, a couple more there. That's, that is what we're looking for. And I would allow athletes to do that where I wouldn't ⁓ normally an athlete to do that. we're going to do this session over and over and over, and we're going to try to build on that. And then we're just going to get those touch points on the other movements as they don't up. so again, longer @paige_semenza: you @misfitcoach: slower gymnastics progressions that should lead an athlete to the open and quarterfinals. And then last but not least weightlifting and accessories. it can be challenging, especially if we do do in two things in class, like a 10, 10, 10 back squat, and then them to go actually execute on something. But strength endurance is so much applicable to being better at the open and quarterfinals than overall strength. So we are going to have that stuff in there. We're going to have sets at 10 and sets of eight and sets of six in our compound compound movements so that athletes can actually use the stuff that they're going to do. So again, those four main goals over the course of the whole year, technique in the Olympic lifts, rowing monsters, longer, slower gymnastics progressions to really build a base and then volume weightlifting to be like, Yeah, you want to have a one rep max so that like you're happy on a random Wednesday when we test it. But then you go to do super heavy front squats and quarterfinals and they're not there for you. so we're going to make sure that we sort of have that there. So those are my goals for the competitor extra over the year. And aside from that, you can expect the usual, the variance, you know, skill, accessory, conditioning, all that good stuff. ⁓ go ahead, Paige. @paige_semenza: Thank Yeah, I think like when you look at the whole, when you look at the whole programming, like far as I have already, like that makes it, especially for a competitor, like super well-rounded, you know, there's not a whole ton that's missing from there. If you, ⁓ kind of easily pick out your, your areas to work on. @misfitcoach: Yeah. And that's an important note too. That's how I think most people should use the competitor extra. Like maybe I'm, don't know. I'm open curious. Like I just going to pick a thing to work on. I know that like leading into a rest day or coming off a rest day, I've got the juice to work on my strict pressing or, know, I'm going to do my zone two rowing. I'm just going to pick one of those things. @paige_semenza: Mm-hmm. Mm-hmm. @misfitcoach: And then eight weeks or 16 weeks or 24 weeks goes by. And it's like, I think I could do two per week. I think I could, know, between, know, on each side of a rest day, I could have one. And eventually you would work yourself to a point where you're using it as a, as a true competitive athlete program, but A lot of people just like more volume. it's the snap of the finger. Wow. There's a competitor extra. Now my gym signed up for this. This is great. It's good chance that there's going to be some junk volume mixed in there because ⁓ just, know, one and to two every single is a huge leap. Doubling your programming is big deal. @paige_semenza: Mm-hmm. @misfitcoach: okay. So before coaches are people too, we a question on, telegram Dustin Campbell, curious ⁓ to other affiliate Do you still use an on-ramp slash onboarding program for new members? If so, what is it? Thank you. This is man. This is like a question as old as time it's really such a of business ownership what the perfect ideal scenario is and what's actually realistic. And we have so many examples of things like that in coaching, programming, athlete execution, but also on the business side. And at the end of the day, if you have this perfect system and you're delivering an amazing product to 82 people, Versus imperfect, but eventually all of the people that didn't come because it wasn't convenient lead us to 200 members. And I'm delivering the gospel to twice as many people. That's a decision that you have to make. Some people are in markets where you can be idealistic, right? I remember back in the day, like, honestly, no offense to anybody, but like gyms that weren't run very well, but they were like the only game in town and they were in a city and there was like a college. And they're like shooing members away. personally would have a really detailed on-ramp class in that scenario. If I was starting out as a gym and I was trying to get people in the door, I wouldn't have it. I would have more time and energy to put into getting that member in. I think there's so different answers to that question. And it can be tough because you try a bunch of different things and you see the pros and cons to all of it. But, I wanted to bring it up because I don't think there's a perfect answer. I think you need the answer for your situation. And then Hunter, you're an affiliate owner now and you're really wrapped up in the idea of, yes, I want to deliver the best product I can, but if I can't get them in the door, then there's no product. So like how you're thinking about that now. Hunter: Yeah. just tell you what will give people the rundown of what we used to do. We've almost to two fairly extreme ends. ⁓ One like, you're gonna do a three day a week, three week on-ramp program. we did that for a long time. The good news is those people felt and were ready to class. The on-ramp program. ⁓ three times a week for three weeks does not make a person go from, you know, couch to 5K, so to speak, but does give them the, you know, like said, if I had, if I, for whatever reason was in a scenario where I needed to turn down members, like the barrier to entry might be a little bit higher, right? As far as like, hey, if you want to be here, this is what it's going to require of you. And if you don't, that's fine. Cause I've got plenty of people here. I am not in that situation. That'd be real cool to get there. What we do now is get a free trial class, you're gonna jump in. And again, this is like, I'll provide background in a second, like free class, whatever class time works for you, come in, we make sure the coach is aware that you have a drop-in. That person has already, like they've contacted, this is not, and this is also not a like, you're brand new to CrossFit, you just show up at the class time. It's gonna be like, hey, we'd love to have you another time. It's not gonna be like just straight up come in surprise the coach. Also, I've never done CrossFit before but for the most part like you have to think The people who are reaching out to you probably have some idea of what's going on I don't know that I've ever had somebody come in and be like hey I have no idea what CrossFit is what you do here I just saw the building and decided to walk in and I want to pay you $200 a month We give people the free class give them the chance like hey, would you like to join? that's kind of the point at which they they make a decision to join or not as part of their like membership get a free one-on-one basically free personal training session that's anywhere from an hour to an hour and a half with me and Kyle or me or Kyle and we go through essentially the nine foundational movements to the extent that they're capable of it if they Happen be moving really well. We can move a little bit quicker give them go into further detail on other movements and stuff like that. If they're a little bit newer, which is more often the case, we stick with the fundamentals. And then from there, we essentially rely on communication between myself and the coaches that say like, hey, this is so and so, this is the deal. They're brand new, they can't do X, Y, or Z. And one thing Kyle actually started doing a while ago was like, This member is very similar to this member. So this new person is very similar to ex-member who's been here for a long time and immediately coaches are like, ⁓ got it. Like I can compare that person. reason that this works or worked better for us than previous iterations of this is like ⁓ one, their first, of their first touch points is me or Kyle, one of our full-time people. And it's like, @misfitcoach: Hmm. Hunter: Not that our other coaches can't do it, they're just like, the availability just isn't there for coaches. And it's really important to me that like, they like, I will so fucking deep in the weeds on the squat, like with that person, that they don't need ever learn how to squat again, hopefully. Same with the deadlift, same with the press, you know, those sorts movements, but they are getting like... a trusted touch point between myself or Kyle to make sure that they are set up for success. But then again, it goes to do as your owner or your coach, whatever, have a competent ⁓ the people who are actually going to be coaching that person if it's not you, to scale them appropriately, to identify like movement faults that are potentially going to like injure them early on in their journey and whatnot. And so Really for that first month, like you just keep a super close eye on the person who's done, you know, a free trial class, a free one-on-one with the head coach or the or whatever. And then from there, it's like, you've got to talk to the athlete about like, hey, this is what scaling means. This is, you're going to scale for the next like two months and you need to be okay with that. you all talking about all of little things, learn how to, you know, mechanics, consistency, intensity. @paige_semenza: Thank Hunter: A lot of it comes down to the conversation and the face-to-face you're having with that individual person to make sure that they are setting themselves up for success as well. Point out, like, hey, see that person? That person's been a member for five years and they're still scaling and modifying something because it's appropriate for them. And then following up with them is huge. After the first couple classes, like, hey, how'd it go? How you feeling? No tweaks or injuries? Great. See you next week. Same thing, you know, a couple weeks in, same thing a month in. Just a little bit more like hands-on talking to these people, interacting with them, making sure that they are like every day they're getting something. They're not feeling like they're getting lost or confused. And if someone is on the fence, I'll let them come in for another class. If they're, if they need like additional guidance, they're particularly deconditioned or new, like, hey, come on, just come in. 30 minutes before class, like, let's work on some stuff together. Like, and I'll do that with somebody, you know, just you have to be willing to in this, in this kind of format, it requires a little bit more hands on and like with that person, make yourself available, make, be willing to give up, give something for free to a certain extent. Cause like once they've signed up, right? Like you more often than not, you've made up your cost in acquiring them on that single first month. if they sign up for a second month, you've definitely made up that cost, right? And ideally, like the ideal client's gonna be here for a lot longer than two or three months. So it's just a little bit more investment kind of on the front end of making sure these people are things correctly. They're not going further ahead than they're capable of early on. And then just kind of like integrating them in the community. having coaching staff. @misfitcoach: Yeah. Hunter: that you trust to make sure like, if I'm not the one coaching this, like, I know that my coach knows how to scale and modify, adjust volume appropriately for this person is huge. So that's kind of where we're at now. ⁓ we do that. @misfitcoach: And from a, like, yeah, from a business owner's perspective to CrossFit, why wouldn't it be unique in another way? The unit economics here are different than traditional industries. So the lifetime value of a customer, the average customer at a CrossFit gym can be thousands of dollars. And typically you are. your investment is going to be advertising in most businesses. How much money am I spending to pull a person in that's going to give me thousands of dollars? Realizing that the unit of economics can often be your personal time or a coach's time what separates this and what separate you from not having true touch points with someone. So many businesses now are online and run through social media and is a messy CrossFit affiliate gym, especially in a more rural areas, a messy place to try to put all of your eggs into that basket. You can spend a lot of money on ads. and then basically have nothing there, but realizing that your time and expertise the unit that you are, you know, sort of the value that you're delivering there can a huge change. And it's something honestly that, that I've noticed at Misfit Athletics as well. It's like, Not spending as much money, but spending more time connecting with the gym owner, the remote coaching client, the person on telegram that's following our programming, move the needle a bunch. And it's just about understanding sort of the differences of costs there. Cause it is worth it. It's just can be short-sighted to be like, I have to go do this for 30 minutes or 45 minutes. You know I mean? And then you realize they're going to, they're going to give you four grand. You don't have 30 minutes like that kind of thing. So. Hunter: Yeah. Yeah. Yep. @paige_semenza: Yeah. We, we've worked with the consulting business here. ⁓ so we, like our social media has brought in people that have never done CrossFit before. We're also no longer a CrossFit named gym or conditioning and fitness. so people come in and they're like, well, what's this all about? and what we've noticed is like, as far as retention goes, like when we're first talking to somebody, we don't talk about the gym at all. Like we talk about them. So it is like the attention to. detail on the person and how much you care about them. And like, if you start from the very beginning and build that kind of rapport, the retention has been better. Like that's what we've noticed. so like you're saying, you know, take that extra time, that 30 minutes that might cost you, you know, however much to leave, you know, keep the lights on. It's like, you're going to get that back 10 fold if you give that person the care, because they just want, they don't care about any like, you know, once they become part of the community, different story, but like in the moment, like the tunnel vision for them is on them. So they want to be taken care of. Hunter: We had a, I had somebody come in yesterday who I had been like texting back and forth. She like reached out, contact. I don't think she was a referral, contact form. It's like, hey, so and so, like let's get you in for a free class. And it's like, sometimes the person's responsive. Sometimes it's like, you're gonna wait a day or two for a message back. And that's fair. Like I do the same thing with my best friends. I'll forget to reply, but it's like comes in, does a class like. @misfitcoach: Yeah, for sure. @paige_semenza: Mm-hmm. Hunter: Hey, how was if I didn't see him? Hey, how was the class? It's like it was fine and you kind of got to push a little bit and then it was like They came back for a class and they were finally like, okay, like I'm I'm gonna do it like they email they talk they were like What's your I want to know what you would do for nutrition and what your pricing is and I was like just come back in like let's talk about it when we get there and then like I start talking to them I end up she takes the class she gets signed up and I'm like, hey I told her I was like, hey, you know @paige_semenza: Mm-hmm. Hunter: You paid for the drop-in, we're gonna like that money is gonna go towards your first month of membership I'm not gonna like double up on you doing a second Class that's not free and then also charge you the membership and I was like where like where you where do you live and she was like It drew you'll understand this in typical like Maine fashion She said a town in Maine that I've never heard of despite the fact that I've lived here for like 30 years of my my life and she's like yeah it's next to this place and I'm like alright there's the second in the month that I've lived in whatever and I was like then and how far is that and she's like yeah I got like an hour drive home so I was like why respectfully like why the fuck are you here like like that's a long way to go and she was like I haven't found a gym that I like like enough so she was like after we took two trial classes a whole bunch of back and forth and like you know @misfitcoach: you @paige_semenza: you @misfitcoach: Yeah. Hunter: some uncertainty and I'm like, and then we finally get to the point where I'm like pushing save on a membership and she's like, yeah, I just like the gym despite it being an hour away. And it's like, holy fuck, like that's pretty cool. Glad we were able to make an impact. Here's a couple extra dollars off your first month for ⁓ love the commitment factor. make you a member here for a while. So. ⁓ @paige_semenza: Mm-hmm. @misfitcoach: That's some Maine shit right there. Both if you're from a rural place in Maine. Yep. @paige_semenza: Yeah That's so crazy. Hunter: It's crazy, but like it came down to like that. That's a super easy like haven't heard from the person You know they didn't reply back. It's like okay. That's a that's a dead lead You know I'm not gonna reach back out to them and it's like well that some people just need a little bit of a push, but And I were starting to get it a different territory, but yeah get them like Yeah, unless you're unless you're like you said. I don't know how many gyms out there are there are that are you know? @paige_semenza: Yeah. @misfitcoach: It's important. Hunter: got a wait list for membership or something like that. It'd be pretty cool to get there. like, otherwise, like you gotta get people in. Like we even had people who did the three times a week, three week on-ramp class, the first fucking class they come into. Like which one's the deadlift again? Like this one? It's like, I'm gonna fucking kill you. Like it doesn't fucking matter. Like if you've got the coaching staff who can like, who can lead a class, like if you have good coaches, it like, @paige_semenza: Yep. @misfitcoach: You're right. Yeah, it's true. @paige_semenza: . Hunter: You can get somebody in with no experience be fine. @misfitcoach: Yeah. Yeah, for sure. shout out of the week is the easiest one ever. I cannot tell you guys, listeners, everyone, important rights of passage paying your dues in a team setting and a leadership setting. you want the, honestly, it's, you want the quick, easy way you got to get the people in, you got to get them working for you, whatever. And then. Your staff's not as good as you want it to be. You know, the, product isn't as good as you want to be. And you realize how much you have to invest into this stuff. I been doing this for 17 years and hands without a doubt, the person who understands. Rites of passage and paying their dues or did so more than anyone else is Kyle Pinkham. he's just bought And then if somebody's gonna, if somebody's gonna like leave their career. Hunter: Cheers, @misfitcoach: behind for their passion, like that just that, you know, that's, that's an arrow to my heart. You know I mean? Like I'm just that kind of person. don't think that, you know, Hunter obviously understands it. Paige obviously understands it. So like that to me also is a huge thing. So for Kyle to go from. I wouldn't even say nervous to talk in front of a group nervous to maybe even speak with me, in a social setting. Hunter: Yeah. Ha ha ha @misfitcoach: to the coach that he is now and having his L four is the coolest thing ever. Like that's, know, Papa type moment, like the kind of thing, like he just, dude gives a shit. Like that's, know, the, misfit core values, the gas tank, they give a shit tank is, know, kind of the number one thing. And he definitely does. And it's so cool to continue to see him get better at what he does. And I know the L four meant, meant a lot to him. for him to, to, to that, it's just, it's just so pumped to see that last week. Hunter: Kid runs a tight crossfit class. ⁓ I was stoked for him. He came in the other week. He was like, had popped out for a couple hours because he was in early in the morning, but he came back and he was like, well, I played like shit, referring to his golf game. Spoiler alert, we all still suck at golf. But like, but it made better by this and showed like the certificate. And I was like, fuck yeah. And I don't think I was, I would. @misfitcoach: Yep. Yes. @paige_semenza: So awesome. Hunter: Be it definitely a stretch to say that I was more excited than Kyle, because that's not true, because he was like literally every time my phone binged with a new email, I'm like to see if it's from CrossFit. The ⁓ of the day email gave like a heart attack once a day for a week, but ⁓ I ⁓ very, close second to just as excited for him as he was, because he worked super hard and deserved it. I don't know if you... @misfitcoach: Yeah. @paige_semenza: Hahaha! Hunter: I don't know if it was on the socials, but Coach Pinkham is the head coach of Misfit Gym Portland, ⁓ we're ⁓ stoked about it, so. @paige_semenza: Hell yeah. @misfitcoach: Amazing. It's just the, like, we talk about the same concepts and strength and conditioning. And I think that's how I learned how to some of those things as a human being. And dude played the long game and followed something that he was super passionate about. And that's how you get to the places that you want to be in life. Whether again, it's professional, personal strength and conditioning, whatever it is. You do the work, you stay involved, you give a shit and you see the results. So just ⁓ huge out to Kyle. Congrats, dude. That's, that's fucking awesome. ⁓ @paige_semenza: Hell yeah. @misfitcoach: All right. Coaches are people too. We're going to wrap this bad boy up. start, this is my, have four days left. as a 30 something year old human being, luckily my son's birthday is the same day as mine. I get to deflect. I get to deflect a lot of attention, which I would want to do anyways. And I'm young. @paige_semenza: Crazy, why didn't I know that? @misfitcoach: I'm going to have a three-year-old son, right? It's crazy. we got, we got, we'll do the, kind of the family thing on Saturday for, for his birthday. And then we have a construction themed birthday party going down, on Sunday. I'm real intrigued. We're at a point right now where he's been a three-nager for a while. and he like of any kind and of any depth. @paige_semenza: ⁓ Thank Hunter: Sick. @misfitcoach: Of surprise. So a tiny surprise is a, is a surprise. so I want him to like, when it's your day, ⁓ just want to let it rip, right? Like you play into what a toddler asked for every five seconds. Cause that wouldn't go well, but like, just, want the kid to have a day, but also left out his own devices. He'll be irate every five seconds as well. So I'm trying to like, what's the balance of like, bud, your friends coming over. Hunter: I understand. @misfitcoach: they're also gonna play with your toys. But also like do I have to tell him to share 150 times when it's his birthday? So I got a delicate balance that I need to strike for. Hunter: Sounds like you've got a bigger problem than he does for sure. Are we renting, you got any cool fucking, gonna get like a fucking truck parade or some sort? @misfitcoach: ⁓ yeah, and it will become my problem very quickly. So he's still the novelty effect is like, he's even worse than me. Like he wants he wants. So like the big exciting thing is like probably more, ⁓ can't want it. So like other kids like love and the bouncy house and the this and the that, ⁓ ⁓ jump in it for a minute. And then he'll be like, that's a sick dump truck. Like I think. Hunter: You can't want it though guy, you can't want it. @misfitcoach: truck. So I'm going to do the like, got a bunch of the little toys. They'll like go around his cake and stuff. Like it will be a big deal to him. ⁓ and maybe another three year old boy that is also there. but the, like, just any the big extravagant stuff is he's just like, Hey, it's whatever. Like if you could, if I could have my trucks, that'd be sick. So, ⁓ yeah, just of how he is. Hunter: Yeah. Yeah. Yeah. He's not, he's not fucking tracking anyway. He'll be fine. @misfitcoach: No, no, he's not. So yeah, I'm old as fuck, but I a three year old yelling at me to keep me young. Hunter: You Love that. @paige_semenza: Listen, I'm going to Magic City this weekend. I'm going to coach Tony in person. I'm pretty excited. So he's ⁓ pumped too. He's like, he's super calm. He feels ready. Like he just seems like he has really good balance right now. And I just feel like I'm going to have fun with him down there. So super excited. @misfitcoach: What you guys got? Who? Yes. Hunter: yeah. you can't ⁓ won't be able to miss with that that combo ⁓ @misfitcoach: Tell me you didn't think of him when they announced Nate. @paige_semenza: Yeah. ⁓ 100%. We're super pumped about it. He's really liking all of them. He is really liking all of these. So we've done some run throughs, variations of them as we could. So we're excited. ⁓ Hunter: I thought of him when they announced Naughty Nancy. @misfitcoach: I love it. Yeah. Hell yeah. What you got for us, hunty? Hunter: Great. Love that. @misfitcoach: You suck at golf. Hunter: You know, I guess I suck at golf. Yeah, that's the big thing. Let's Yeah, I don't have a whole lot. Just the affiliate grind right now. Yeah, the golf game is, we're back, we're back in full swing. Everything's open. Handicap is trending in the wrong direction currently. It's one of those like, ⁓ alt. @misfitcoach: Does it suck that it stays the same while you aren't golfing and then you have to like live up to that? Is that a thing? Hunter: The problem- yeah, that is a problem because like the way that the scoring- the way that the handicap works is like your- like it's basically the best eight of your previous twenty rounds that go into like your average. I ended like last- ⁓ need twelve- I got- well I'm well on my way to having twelve shitty rounds plugged in. The problem is, is that the like- @misfitcoach: Right. So you need 12 shitty rounds to... Hunter: The good rounds that I had from the end of last year are now falling off of my average. So even though my like, actually not, I haven't played like extremely poorly. I just haven't like, everything shows in little glimmers, but nothing has than, more than two things have not shown up together to the course at the same time. So that's where we're at. We're on the grind. ⁓ We're, we're, We're still trending. think it'll happen. I'm waiting. I'm to be the patient athlete who's just saying, like, no, just keep putting the work in. You'll drop, like, one of these days you're gonna go out there, you're gonna shoot like 74, and you're gonna be stoked, and then it'll all be fine. But as of right now, it's not fine. Every time I go out on the golf course, I contemplate jumping off a bridge or driving myself ⁓ into traffic. But other than that, ⁓ everything, every... @misfitcoach: Yeah, yeah that aside everything's great Hunter: Everything's fine, I'm fine, everything, it's all fine. @misfitcoach: What it, it, the ultimate test of that is golf. It's just, yeah. Yeah. The only, the only golf anecdotes that I can think of, I can't believe Scotty missed that putt. Um, that would have had him tied. I, I watched, yeah, I watched on, I watched on Sunday, like a, like a good, actual golf fan is, and like, I can wrap my mind around being excited that one of the Hunter: What a game. I love it. It's so much fun. Scottie missed the pod. Did you watch the Masters? It's been a while since we've been on a podcast. Yeah. @misfitcoach: five, six, seven best golfers ever got his second one. And then I can also get behind laughing while the gap keeps getting smaller. Like I can play hater like celebrating like an all time. Great. ⁓ switch back and forth real fast. Yeah. Hunter: Yep. Yeah, it was a good Sunday for it too, man. And then at the end, didn't look like it was gonna shake out, but like two and number one in the world, two one. @misfitcoach: That shank that shank on was that that was on 18, wasn't it? His first, his drive on 18. I got a lot of texts that were like, ⁓ yeah. That were like, ⁓ Hunter: Rory oh Yeah, dude. I saw that and I was like bro. You can't have why do you have to do that? And they're moving everybody Augusta yeah Everybody yeah, do you listen to Dan Rapoport? He's the he was like the barstool golf like clips. Yeah, he was he made a joke about like He was always like there's a window there's a there's a gap @misfitcoach: I loved it. And then I cheered for him. Just clips. Yeah. Yeah. Hunter: Like, there's always at Augusta, it's like, you don't get penalized for like, someone like Rory can just melt his driver, pushes it off to one side or the other and he's still got a window to look at the green. But, saw, when that happened, I was like, dude, why? Why do you have to, like, just for the love of Christ, just, easy golf, just put it, fairway green two putts and it's over. Instead, we we gotta shoo the crowds across the 10th fairway so that you can @misfitcoach: Right. Yeah. @paige_semenza: you Hunter: play an approach shot and still win anyway. @misfitcoach: I also love that everyone hates Bryson again. I feel like that's the way it's supposed to be. I feel like he's not supposed to be liked. I think he hired a PR team for a few months realized that he could pretend to be cool on YouTube and that everyone would like him. And then now he's back to just be, he's a, he's such a Dick. ⁓ Hunter: It is. It is. It is. I don't like them. He's the ultimate. He's the ultimate. I just can't put my finger on exactly what I don't like about him, but I just like I Just haven't been able to come around to him @misfitcoach: He accepts no responsibility in the moment for playing like shit. He blames the course. He like has those moments where he's like, I can't believe the ball just did that to me on the green. it's like, did you have the one hit net with the putter? What are you talking about? He's not, he's not likable and the villains and sports are great. Yeah. Hunter: I don't know, he calculates it so hard, he's like, that's not supposed to be, I know. @misfitcoach: Yeah. All right. We got our golf chat in page. you excited about the golf chat? ⁓ Hunter: Yep. @paige_semenza: Thank God. Can't wait. We did it. Hunter: Thanks for sticking around, I know you were excited about that, Paige. I'll see you in eight weeks for another recap. @misfitcoach: All right. All right. Did we do it? The compound part one starts this coming Monday, May 4th team, miss fit.com click on sign up. Now you get a two week free trial at stream fit push press or sugar wad. If you would like to set up a call with me and get a two week, preview of what this looks like coach at miss fit athletics.com. will get that done. Hunter: See ya. Yeah, that's what we were talking about. @misfitcoach: yeah, this episode was brought to you by gorilla mind. can head to grill of mine.com forward slash misfit or use the code word misfit at checkout you save and you support the podcast at the same time. I think they're the best supplements in the game. And that's it. See you guys next week. Hunter: Later.