Latest / Misfit Podcast / Your plan is too complicated // Simple ≠ Easy - E.417

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Your plan is too complicated // Simple ≠ Easy - E.417 · Misfit Podcast

• @misfitcoach: Good morning, Misfit. You are tuning into another episode of the Misfit Podcast. On today's show, we are taking a deep dive into the world of complexity versus difficulty. Do we need to make our plans and programs more complex? Or do we need to embrace the difficulty of what it takes to put one foot in front of the other? I think this is a common misconception. I think. confusing and conflating difficulty with complexity is a problem in everyday life that we can all relate to that we'll spend the first half of the episode talking about and then we'll make the transition into how that applies to your training specifically. Before we get into that, a little bit of housekeeping. The work is the only way collection is live at sharpenheaxco dot com. We did things a little bit different this time based on requests from customers There are black and tan versions of @paige_semenza: you @misfitcoach: like seven different garments for you guys. So we have workout t-shirts, heavyweight t-shirts, crew neck sweatshirts, hooded sweatshirts, long sleeves. We have a few different women's options that I think will be purchased by many men that follow Misfit Athletics. We have a crop and we have a what is called a boxy heavyweight tee. so it is a looser fitting cotton tee, but it doesn't have kind of the full length that goes all the way down. so all that is live right now, and the pre-sale runs through this Friday. and we are doing five dollars off basically every garment if you do the pre-sale. and if you wait until after, you just gotta pay the full price once the rest of the stuff comes in. Sharpen theaxco dot com. reminder we @paige_semenza: you @misfitcoach: are doing. A free weekly coaching call every single week during phase one on Fridays at 9 30 mountain time. 9 30 a.m. mountain time. I got an email asking me if it was AM or PM. I'm not I'm we're not doing a call at 9 30 PM. There it won't ever exist, @paige_semenza: You @misfitcoach: I don't think. So you can you can always assume that if I say 9 30, @paige_semenza: No, thank you. @misfitcoach: I go to bed at 9 30. Or I'm pro I might be asleep at 9 30 depending on the day. So Yeah, week weekly coaching call. I email those links out and they're also always in Telegram. and eventually those will not be free. Those will be part of a new subscription tier where we are trying to give you guys a little bit more one on one time with the coaching staff. But for now, kind of as a preview and beta testing and getting feedback from all of you, that call is free every single week. and I know we're confusing people with mountain time. Listen, I know that it doesn't exist. There is Eastern, Central, and Pacific. I'm stuck in this weird spot here. now where I live, like Arizona's in it and doesn't adhere to it most of the time. So it's a real confusing situation. but 9 30 AM mountain time, check telegram announcements for the link. This episode of the podcast, along with all episodes of the podcast, are brought to you by GorillaMind. You can head to gorilla mind.com forward slash misfit or use the code word misfit at checkout. You save on the best supplements in the game and you support the show. sometimes either the vanilla ice cream or the milk chocolate whey is out of stock. And I order another brand. And I would like to give you guys a little bit of a comparison here. The other brand, in my opinion, tastes worse and is definitely harder for me to digest. and it is 500 grams of protein for $60. If you use the use the code word misfit at checkout, you get six hundred and seventy-five grams of protein. That tastes better and is easier on your stomach based on the digestive enzymes they put in it for $49. I think that's kind of an easy situation to figure out. So just go to gorilla mind.com, @paige_semenza: That's for that. @misfitcoach: click on the gorilla way. I do the milk chocolate and the vanilla ice cream, but they got some wacky shit in there if that's what you're into. Blueberry muffin. I don't know what that's all about. but check that out. @paige_semenza: you @misfitcoach: GorillaMind.com forward slash misfit. All right. Shout outs of the week. I will go first. My somewhat new remote client, Rachel, did a competition this weekend. She has been you know, a lot of times people sign up for remote coaching because they want to level up, right? I want to do my first open RX. I want to, I keep qualifying for quarterfinals, but then I can't do the workouts. And we kind of work our way down the line. And when you are going from class to a competitive program, it's a big leap. Like there's a lot that goes into it. And @paige_semenza: Oof. Yeah. @misfitcoach: we've been working on that. And I'm learning a ton about her and where she's at. but she got to compete at a local comp this weekend. And while, you know, working her butt off and figuring all this stuff out and getting all these notes from me every day about how to fix X, Y, and Z, she got to go have a little bit of fun and remind herself of what her goals are and while why she's doing it. and I definitely recommend that for other people. If you get @paige_semenza: Mm-hmm. @misfitcoach: into that mode and you never really go out there and show off and, you know, get a real feel for for once the adrenaline is going, like what your progressions are actually doing for you. That's when scary season can get real scary. So @paige_semenza: Yeah. @misfitcoach: I definitely recommend whatever level you're at, whatever your version is of that local throwdown, don't be a dick and go steal the $500 if you're a games athlete, you know, @paige_semenza: you @misfitcoach: at your local throwdown. That's not cool. but I I recommend finding ways to do that. And you could even do like a training camp weekend where you just maybe travel and train with other people. But @paige_semenza: Yeah. @misfitcoach: shout out to Rachel for for putting herself out there and doing that. And then we'll kind of get back to the work with a little bit of enthusiasm, I think. @paige_semenza: That's awesome. I'll go double shout out because this is someone that doesn't, she doesn't really go in, in telegram, I don't think, but Elena Pomerisi, @misfitcoach: Mm-hmm. @paige_semenza: she works with another coach, but they follow misfit and she is trying to make that big leap, like get into a good position at semifinals and eventually try to qualify for the CrossFit games. But Sounds like she had been having a little bit of ups and downs the last couple of weeks, getting @misfitcoach: Mm. @paige_semenza: really big in her head with test pieces and just like not figuring out how to enjoy it. And so I forget her coach's name. @misfitcoach: so she goes to a CrossFit raid outside of Philly and Justin Ramentor is yeah. Yep. @paige_semenza: Yeah. Justin, there we go. Yeah. he was like, why don't you give Paige a call? So she messaged me on Instagram and we had like a nice hour long FaceTime. just kind of getting, yeah, just getting @misfitcoach: dude, that's so cool. I didn't know that. Very cool. @paige_semenza: into the weeds on like where her head space is at, what her schedule is like. a lot of conversations, like obviously it's all relatable for me. I've, I've made that leap and, you know, not take advantage, but use the resources and the support around me to be able to make this big dream come true. So, I've been checking in with her like once a week since we had that call and just seeing where her head is at. Is she enjoying training? Is she making adjustments in her schedule? So shout out to Elena for @misfitcoach: Yeah, that's awesome. @paige_semenza: not being afraid to reach out. So for anybody else that's listening, the door's always open. But I'll give a Caitlin Nolan. A little shout out here as well. She competed in a partner comp this weekend. her one rep max snatch, her squat snatch is one 40. She ended up hitting one 35 for four power snatches. Yeah. Exactly. Right. Yeah. So this is all, @misfitcoach: shit. This is what I'm talking about. This is why you go out there and do the thing. Beautiful. @paige_semenza: all fits right under that umbrella. but you know, we're in our kind of biasing toast of our power snout. was hitting big sets of unbroken toast of our there and, is executing on a D-load template. So kind of splitting her D-load in half and taking advantage of the advice that we've given. So shout out to you, Caitlin. @misfitcoach: Love that. All right. the last thing that I have here is I I get a decent amount of question. This is like a frequently asked questions moment, and I think it's a pretty good segue into what we're gonna talk about today. we've changed the way that we do honestly do a lot of things with remote coaching. but one of the biggest things is I don't let anybody sign up for remote coaching without doing a call with me. So basically when people reach out about this, whether th when they apply or they DM with us on Instagram, email, whatever it is, we have to set up a call. And I think One of the biggest things that you can think about if you're listening to this podcast and you're thinking about one on one coaching and, you know, want to work with myself or Paige is like that call is just as much for us as it is for you and vice versa. So like if you want to know what it's all about, what it looks like, what our process is, and whether we can actually help you, because there are instances where I do calls and it's like, I'd love for you to start on the program here. And then like let's reschedule a call in a month or two or something to that effect. and it's just so important for that face-to-face, to do that face-to-face, to get a feel for @paige_semenza: Mm-hmm. @misfitcoach: just the the overall vibe and for us to explain what it is. so if you're interested in one-on-one coaching, you can DM us on Instagram. On Telegram, you can email me, coach at misfitathletics.com, and I'll send you a link and you and I will get on a call for 30 minutes to an hour and just talk through it. where you're at, where you're trying to be, and whether we could help or not. and the it's funny, the the thing that makes this a segue into the episode is also a part of the episode and it's kind of the world of nutrition. where, hey, like Here is your 40, 30, 30 macros, go get a food scale. Good luck. you could obviously do that by yourself, but executing and holding yourself accountable and dealing with staying on track when you have ups and downs. that is a huge part of it. And that's a lot of what we do within remote coaching, right? Like, why not, if if our program's already out there, why not go follow that? And the cool thing is, I think we do a really good job with our clients. So if you go ask one of them, someone who's doing it currently, you're probably gonna get pretty good feedback on on what's going on there. So little little bit of a plug for remote coaching and I think a pretty good segue into our topic today. So okay. I've been working on this concept for a while, and part of it is frustration with what I see other people doing. and part of it is frustration with maybe the way things are sold and marketed to people, that end up really kind of like dominating their headspace and taking over from what is actually real. So my @paige_semenza: Mm-hmm. @misfitcoach: my quote in my working title here is the complexity of your plan should match the complexity of your goal. And there's gonna be empathy in this episode. We will get to that point. But something being hard does not make it complex. And @paige_semenza: Mm-hmm. @misfitcoach: I think that is a really, really important truth of life that we have to accept. Okay. Losing weight is burning more calories than you ingest. While not Complex, very challenging with what we got going on and our, you know, ancestral DNA and even, you know, the epigenetics that's just passed down from you know previous generations, more recently in more modern times. but the reason why this is so important is because the solution is to figure out how to execute, not to, you know, I only eat, you know, the fat on a ribeye. That's my that's my entire diet. That's all @paige_semenza: you @misfitcoach: I do. I take 19 sleep supplements, but I go to bed at a different time every night. And I wake up, who knows when. so we're gonna try to talk through what we can like what this looks like and maybe what we can do about it a little bit. Before we do that, when you were looking through the notes page and talking to me this morning about the topic, like what did you think of it? What were like the first things that came to mind for you? @paige_semenza: I mean, I kind of just think back to like my own, I guess, career of CrossFit of like where it started and how it got to the CrossFit Games for like multiple years in a row and all of it. Like the, the base of it comes down to mastering the basics and the basics within what we do can be in your lifestyle. It could be in your training in the way that you're moving. there are obviously different. areas for that, but it was mastering the basics before intensifying it. So that was kind of like the big thing. Like simple is not easy. You know, obviously it's the same thing that we're saying here. but yeah, that was kind of the first thing that came to mind. @misfitcoach: Yeah. And and the funny thing is that is we are very much burying the lead on this episode intentionally. That is where we will arrive at the end of this episode. And that's what we're trying to do. But I find that if there's I use this term maybe too much, but it's important to me. If there's a bridge from something that we have a deep understanding of that can take us to the new concept, I think that can be really powerful. And I think that again We call it everyday life, but it's probably a little bit more along the lines of everyday life for the thousand people that listen to this podcast every week. People that are thinking about the way that they sleep, the way that they eat, the way that they move, the way that they, you know, feel mentally and physically. So, I I've broken this down into explaining it into kind of three pieces here. So we have order of operations, I think is is incredibly important. Sometimes we just put the end at the beginning or the middle at the end or we move things around. Then we have the overall concept of long levers versus short levers. And then maybe most importantly, okay, coach, well if it's so fucking easy, then why is it so hard? Right? Like that sort of thing. so if we talk about order of operations, it's it's not that like the word optimization just feels icky to me. I don't like it. you know what I mean? Like @paige_semenza: very science-y and a very... @misfitcoach: like I was having this conversation recently with someone, and my like my one of my end goals is to have a podcast that's just a little bit more generic life. stuff. and I I just I didn't want to use the word wellness. I don't want to use that word anymore. You guys stole it. It's @paige_semenza: Your tribe? @misfitcoach: it sucks. Hey, listen, that was that was cool when we talked about it back in the day. All right. So the @paige_semenza: wasn't hating on it. that's like the root of, I was part of those podcasts and listening to those. @misfitcoach: Yes. And I've probably said the word optimization and wellness enough times to to give myself the ick. but just the way that things get ts taken and @paige_semenza: Yeah. @misfitcoach: used for for a different thing is so. okay. Optimization is part of the process, but it only becomes meaningful after you've done almost all of the work. Like the majority of the work, the bulk of it, right? Like we're not optimizing anything at the beginning when there are so many foundational things that we can do that will completely take over our it doesn't matter what it is, our headspace, our energy levels, our body composition. Everything that goes into that has a pretty simple generic answer that we then have to figure out how to execute. And I just made it basically made a list here. in the world of health and performance and body composition, we have what I feel like are pretty obvious long levers to pull. weigh and measure your food while establishing a reasonable macro balance somewhere around 40, 30, 30 as a starting point. 4030 30 by the way, 40% of your calories from come from carbohydrates, 30% come from fat, 30% come from protein. go to sleep and wake up roughly at the same time most days. Follow a repeatable mobility routine. Put your phone down. Woo, that's a tough one. Put your phone down. You're on your phone right now, and I'm telling you to put it down. You can put it down, but keep your headphones and keep this podcast playing, please. @paige_semenza: You @misfitcoach: Walk, train, and generally move your body, drink enough water, rinse and repeat. Like, could we end the episode now? Like, you know what I mean? The changes that you can make in your life that will make the biggest difference. And again, the way that you look and the way that you feel, the way that you feel about yourself, the way that you feel about other people, are kind of generic. They're kinda @paige_semenza: Mm-hmm. @misfitcoach: rrrr you know, right down the middle. And I don't think any of these things require some like advanced education and understanding of physiology. I do think Part of that is because I know who I'm speaking to right now. There could be we we could help the general population be more literate in these things. because again, they they go on their phone and they're like, okay, I am going to choose one macronutrient and I'm gonna demonize it and I will not ingest it. I'm @paige_semenza: you @misfitcoach: a bodybuilder and I can't have fat, or I I I I was gonna say so I'm not gonna, I'm not gonna make this political. I only eat chicken breast or I like carbs are the worst thing ever. That sort of thing. Again, they're not I think that's I think that's part of the problem is the like sales tactic, right? We don't need this advanced knowledge, to understand it, but they do really move the needle. I think that's the issue, @paige_semenza: Mm-hmm. I think. @misfitcoach: right? Like like simple must be like generate simple results, not yeah. @paige_semenza: Yeah, well, I think of like something like a whoop. It's not necessary, right? But it does help you maybe optimize your sleep schedule or, you know, something like that. And it's marketed to make it seem like it is a necessity. But at the end of the day, like, keep a journal of when you go to bed and when you wake up. And that's essentially what whoop does for you. You know, so it's like it isn't @misfitcoach: Yeah. Right. @paige_semenza: a necessity. @misfitcoach: And tracking, like thinking about tracking your food, that can get you can get in the weeds, that can get a little bit complicated. It takes a while to get used to it. Remembering the two numbers that are required to go to bed at the same time every day, wake up at the same time every day, you don't need anything for that. You need @paige_semenza: Right. Yeah. @misfitcoach: the brain that is sitting between your ears. Like that's that's about it. That's a basically all you need there. The final point that I that I wrote down here was the problem with optimization is not that the details are meaningless. It is that their meaning depends on the foundation beneath them. Right. We got good at all of the things that I just talked about, which takes years of repetition and practice. And then it's like, wow, I really did sleep better when I took, you know, Ltheanine or something like that. And I really do feel better when I eat more fiber on my rest days. You know what I mean? Just like, like, that is when those things matter. Like if you get @paige_semenza: Mm-hmm. @misfitcoach: obsessed with fiber and your diet goes from like 10, 80, 10 to, you know, 40, 60, 0 to you know what I mean? Like it's just all over the place. And you're like, yeah, but I took my fiber supplement. It's like that doesn't matter at all. That's not even relevant to what we're talking about. So these things are essentially in addition to what is really helpful and healthy for people, but they become the soul focus, which is just @paige_semenza: right, the shiny object. @misfitcoach: the shiny object. all right. I probably should have put this first, but I didn't, so we've arrived at this point anyways. Long levers versus short levers. If we visualize, I don't know, my mind because I'm a parent goes to like cartoons So you get this really long, they're like in a factory and it's this really long lever and they pull that thing down and then some huge machinery starts, versus if the lever's like, no, it's like a light switch. That is a lever and you flick it. Like you can think of how we could make larger change with pulling that big long lever. That's what that like nomenclature means basically. but a long lever applies to most people. Produces a large potential effect, can be repeated consistently, does not require constant decision making, creates the foundation for more precise interventions afterwards. A short lever produces a smaller potential effect, and that is such an important thing. These tiny little things that we do, once we've like gotten to that point, they don't actually make a massive difference. We're searching for that one percent. that percentage @paige_semenza: Mm-hmm. @misfitcoach: of a percentage point to try and push us over the edge because we've gotten so good, right? Like who, who's allowed to who's allowed to go look for that? Like the person that keeps coming in second at the CrossFit games. They can @paige_semenza: Mm-hmm. @misfitcoach: go go buy your NormaTech boots, you know what I mean? Go get all like get the training gadgets, see what helps, like that sort of thing. but us mortals, like that's just not what we're looking for there. A short lever matters only under specific conditions, often requires more knowledge or precision, looks sophisticated, and last but definitely not least is easier to sell and way more interesting to discuss. @paige_semenza: Yeah. @misfitcoach: We could instantly jump from 1,000 weekly listeners to 2,000 if we talked about a bunch of bullshit. @paige_semenza: True. @misfitcoach: I'd make it three weeks and I'd quit. There'd be no podcast. I can't do it. And I also can't create a time machine and take myself back to my early twenties where I would want to talk to you guys about like new things that I found because they're fun and interesting. we can't do that. I'm so sorry. There might be content that exists somewhere. All right. so this creates a paradox. The shorter the lever, the more complicated it looks, the longer the lever, the more boring it looks. That helps explain why people get the order backwards. The smaller intervention often feels more advanced, personalized, and intentional. The basic feels generic, right? I am a beautiful and unique snowflake. I need the perfect application of X, Y, @paige_semenza: you @misfitcoach: or Z presented to me, or it's not worth my time. Right? Yep. All right, Paige, why is it so hard then? Why is it so hard to execute on simple things if they're proven to work? If we know scientifically that they work. Why is it so hard? @paige_semenza: People want to feel special. People are lazy. And people just like to listen to the internet and think the internet is always right. @misfitcoach: Damn, that damn little information machine. It's too much @paige_semenza: You @misfitcoach: in it. We're not supposed to know everybody and we're not supposed to know everything. @paige_semenza: You @misfitcoach: Like it's we were not wired for that shit at all. but again, this is where the the empathy comes in, right? @paige_semenza: Yeah. @misfitcoach: Like you and I cannot sit here and talk about a topic like this for an hour without intimate knowledge of like the human condition and what it's like to be a person. And the ups and downs that we face and the like, fuck this shit, papers are thrown in the air, and then you realize, oops, I'm gonna need those papers. I gotta go get Like that @paige_semenza: You only know what you know. @misfitcoach: exactly, right? And that's why @paige_semenza: Thank @misfitcoach: we can talk to you guys about this. That's why we can even talk to you guys about, you know, the athletic and programming part of the conversation that we'll have next. so there's no high horse here. but one of the things that happens that's really cool when you are a coach and you're helping other people is you're forced to face a lot of things about yourself in real time while you're doing it. Like damn this is some pretty good advice. What if hear me out you tried it I tried it. You know what I mean? That kind of thing. All right. @paige_semenza: Yeah. @misfitcoach: People are not struggling because they are stupid lazy or unaware of what they should do. They are struggling because These behaviors fight against several normal human tendencies, right? These are things, reward systems, evolutionary biology, stuff that is baked into us that just doesn't fit all that well into the modern world. we look at, if we think about like immediate cost versus delayed reward. Going to bed on time has an immediate cost. You stop watching something, you put the phone down, leave the work unfinished, the reward is not noticeable for days or weeks. Scrolling @paige_semenza: Mm-hmm. @misfitcoach: on your phone delivers that immediate @paige_semenza: Dopamine hit. @misfitcoach: dopamine hit, and consistent sleep delivers a delayed one. This is one of those moments where there is a silver lining in something that would be deemed negative. I genetically get less deep sleep. Over a normal period of time compared to another person. When I have the very few times during parenting that I've gone for revenge time is what they call it. I have friends who stay up so late because it's the only time that they get for themselves @paige_semenza: Mm-hmm. @misfitcoach: and they feel like shit all the time. I am actually really good at not doing that because I think I feel the effects quicker. I think it really rocks me. And it's like this is just not I get such immediate, like quicker feedback. because I don't get as much deep sleep as other people do again in a in a given period of time. but it's one of those things where we really want that quick reward and we don't want to wait for the delayed one. but I can tell you guys right now, one of the best things that you could possibly do for like every box that you want to check is go to bed at the same time and wake up at the same time seven days a week. And I do mean seven days a week. And that's another silver lining of being a parent. You have to get on their schedule. You're forced @paige_semenza: Mm-hmm. @misfitcoach: to. And then you're like, my God, like I wake up every day, like and I So I forgot again. Colin is going to join us at the end of this podcast. @paige_semenza: you @misfitcoach: I can see him in a little box. I think it's called the back room that he's in. let's see, what is it called? He is it's not gonna tell me. That's fine. so I'm thinking of Colin right now because I don't think Colin is able to. Maybe I have like rose colored glasses on with how well my son sleeps. So I know that there's potentially some eye rolling out there with the people that listen to the show. that sort of thing. So I yeah. backstage. Thank you, Colin. He's backstage. He's not in the back room. so where was I going with that? yes. So you would think that having to get on a schedule like that would be super frustrating, but you actually start to get like a true circadian rhythm, not the five on, two off version that a lot of people do. You know what I mean? We've got our weekly @paige_semenza: Mm-hmm. Yeah. @misfitcoach: thing and then we've got, you know, that's e that would probably be the the people who don't have parents, their version of revenge time is the weekend, right? Like their version @paige_semenza: Yeah. Yep. @misfitcoach: of like, man, life is life is really kicking my ass. Those five days a week I finally get to go get after that. Repetition stops feeling productive. So people associate progress with something new, repeating the same breakfast, bedtime, mobility routine or training structure can feel like stagnation. Like they feel like they're getting stuck because they're just in the same things over and over. and like sometimes it's it literally is just that. It's like a boredom element. And then other times @paige_semenza: Yeah. @misfitcoach: they haven't waited long enough to see the benefits of it. Like there's there's the like no free lunch. Like, yeah, you have this behavior, but if you do it for a day or two, like you're not really gonna feel that. and I just think people are drawn to the feeling of making change more than the process of allowing that change to work. Like, isn't it exciting @paige_semenza: Yeah. @misfitcoach: to just take on something new? Like you get that @paige_semenza: It's like program jumping. @misfitcoach: Yeah, you get the dopamine hit, you get the like wow, this is fun. This is the new thing that I'm doing. And oftentimes you're just when you find something new, you're just spinning your wheels to distract you from the thing that you're supposed to be doing. @paige_semenza: that you should be doing. @misfitcoach: Yeah. I get this sweet new organization system for my to-do list. Turns out it's going to take me three hours to get it set up. @paige_semenza: He @misfitcoach: and that is three hours where I'm not doing the work that I'm supposed to be doing. all right. The basics require behavior change. So Buying a supplement is one decision, one little again, dopamine hit Amazon.com. I got my, you know, I heard this, I heard this snippet, this reel hit me, and I knew that if I finally just started taking vitamin D, that I would be able to clean and jerk 350 pounds. so I went and did that versus you have to make the same decision every single time with the other thing, right? So it's back to one shiny object versus actually you need to decide to go to bed again and again and again and @paige_semenza: Yep. @misfitcoach: again and again on repeat. You gotta be able to do that. And that requires that decision making every night. @paige_semenza: Yeah, that is a, there's a lot of discipline involved with that, depending especially to like on what your goals are. Right. It sounds easy, but @misfitcoach: yeah. @paige_semenza: you, the decision to want to go to the CrossFit games. I learned over my career that if I wasn't getting eight and a half plus like nine hours of sleep, I was having a tough day. Even the very next day. Like I could feel immediate effects of that just with how high training @misfitcoach: Mm-hmm. Yeah. @paige_semenza: was. And like, again, simple, like it's a simple task, right? Just go to bed at the same time. Doesn't sound hard, but to make @misfitcoach: Yeah. Right. @paige_semenza: that decision is where the, I guess, complexity lies in the simple, mundane thing. @misfitcoach: I think this is the perfect episode for cheesy quotes because things that are cliches are cliches because they're usually real and usually have like a lot @paige_semenza: Yeah. @misfitcoach: of weight to them, which is just like you know, hey, just do 40, 30, 30 and measure your food. that is in and of itself a cliche. And the the quote that I've always loved is the chains of habit are too weak to be felt until they are too strong to be broken. You can't really tell until they just are you. They become part of you. And then it's not even @paige_semenza: Mm-hmm. @misfitcoach: really discipline anymore. It's just routine. It's just what you do, @paige_semenza: Yeah. @misfitcoach: just part of the thing. and You just have to will yourself in a lot of instances or get support from other people, put yourself in the right situations to get to that point. And then be like, yeah, @paige_semenza: Yeah. @misfitcoach: this makes way more sense now. @paige_semenza: Yeah, you have to give yourself the chance of repetition as well. @misfitcoach: Mm-hmm. Yeah. @paige_semenza: That's the only way you're gonna learn whether something is actually working for you or not. @misfitcoach: Yeah. Okay, so what's what's easier? You go download a meal plan PDF. Literally just the act of downloading it, or preparing, measuring, and eating food that requires execution several times a day. What's easier? What's easier, page? Ooh, $29.99? That's a pretty good deal for a PDF. I love this. @paige_semenza: What's easier? Shucks. Technology just makes everything so easy. @misfitcoach: I'm gonna get this ebook. Download it. It's beautiful. so Really just kind of continuing to double, triple, quadruple down. Complex solutions often ask us to understand more. Simple solutions ask us to behave differently. Complexity creates an intellectual problem and consistency creates a behavioral problem, right? So we would love to swim around in our brains as human beings instead of just getting out there, you know. Getting our hands dirty, going and doing the thing. @paige_semenza: I think of like, so like, I'm going to assume most people now know that like I'm a remote coach for Misfit. I do the programming for Misfit. I do my own training. And I'm a manager at our gym here. And it's like, that's a lot to kind of like turn my brain on in different areas. And I was creating a ton of friction with just like my general, like weekly routine that I was giving myself a ton of anxiety. And like essentially what it took to kind of break that, like these last two weeks I've been talking with Drew about, you've helped me change my schedule, helped me come up with like ways to have a better workflow with the remote coaching, with the programming, and being able to fit in things with great white. And I have been so productive the last two weeks with that, just by taking action and making. an actual schedule of like where I'm breaking everything down. And it was actually a big conversation that I had with Elena when we, when her and I were talking. And just again, reducing that friction of like, essentially it was like, I was getting barely anything done in a day. I went and I kind of restructured my entire weekly schedule. And now I don't have to do work on the weekends. unless like, you know, something needs to be changed for an athlete last minute or anything like that. And it's like, it just allowed me so much freedom that it's like, I can just go in and get the work done and move on to the next thing. Like, what a game changer. But it took taking that action and being disciplined with holding myself to the calendar, to the schedule. @misfitcoach: You have to be it has to be a priority to the level where that friction becomes really uncomfortable for you and you want to do something about it. And that can all @paige_semenza: Yeah. Yep. @misfitcoach: I think that can be telling on the fitness side. Like, are you are you just super annoyed with are you finally annoyed enough with spinning your wheels that you're gonna start doing the things that some part of you knows that you need to be doing? and like Somebody who's who's in that gray area of figuring that out, I'm just I'm gonna say it again, you need a coach. @paige_semenza: Mm-hmm. @misfitcoach: I cannot tell you how much that will help. There are every area of business that I have spun my wheels on and had issues with that I've then gone and gotten a coach relative to, the the d the difference is massive and it's the same thing. Like @paige_semenza: Mm-hmm. @misfitcoach: you get you get better results. with less work because it's actually thoughtful and targeted. And then like the amount of pressure that you put on yourself gets dissipated. And there's there's so many different benefits to it. I do wanna bring in the element of like I wrote this down. The recommendation can be simple while the life it has to fit into is not. That's a big one, right? There are people listening to this that @paige_semenza: Yeah. @misfitcoach: Like th this is one of the things that happens with the podcast that's always funny is like people are like, You were talking about me, weren't you? And I'm like, I didn't even actually know this about you. Sometimes I don't say it, but I'm like, I don't even know you. Like I know you exist, but like we don't like I we've never chopped it up. I don't know @paige_semenza: Right. @misfitcoach: you, know you. Like that kind of thing. So that's always kind of cracked me up. And I think people listen to a podcast like this and they maybe find that one area where they're like I need a I need help. I really need help with figuring out the solution here because the friction is like so incredibly high. That's super valid here. Like that, @paige_semenza: Mm-hmm. @misfitcoach: but that still is difficulty, I think, over complexity, right? Like if you @paige_semenza: Yeah. @misfitcoach: have the craziest schedule ever and like weighing and measuring all of your food and cooking and shopping and all of that, maybe it's like a budgetary thing. The solution still isn't. I bet there's a supplement that could fix that, right? Like @paige_semenza: Right. @misfitcoach: we're still we still gotta find out what the your version of figuring out that simple thing is. and again, that's when we just aren't gonna let like, okay, this is really hard. Maybe I should find a complex like answer to this problem because it's just not where you need to go. I wrote down a bunch of stuff, you know, e work goes later, kids aren't sleeping, you know, we all travel, a lot of people use food and maybe alcohol for social s you know situations that they really need. Holy shit, we could definitely do an entire episode on the stupid phones. this is one of those things where that's th for me that's the papers. Those are the papers. I would love to throw my phone into a pond and just leave it there and then I'm I'm be swimming in that bitch two seconds later, @paige_semenza: You @misfitcoach: like, I need it. I need this thing. Give it back. and then the like we haven't talked about training yet. We haven't even talked about training yet. So, so we'll get there. So, I understand that. and this one, this one will hit home with a lot of people. This is one of those ones where that self judgment, that part of us that continues to let narratives take over, automatic negative thoughts, are like, okay, my feelings in this moment are my actual like existence, all of that. So perfectionism turns consistence inconsistency into abandonment. People miss their bedtime once, they eat one unplanned meal, skip their mobility, and they have decided that their plan failed. @paige_semenza: Mm-hmm. @misfitcoach: That that thing that we were working on is a complete failure. And what do we do? We try to find a new plan to start and then not do. and again, I ain't talking shit. Like we all, I think because we talk about so many different aspects of life in the CrossFit community, we all know individually deep down where we need a little bit of help or guidance or we have to improve the thing. @paige_semenza: for sure. @misfitcoach: And the skill isn't being perfect. In figuring that out, it's just returning back to the thing afterwards, quickly, shortening that gap. That's the skill. That's what you need to get @paige_semenza: Yeah. And it's like, got se- yeah. @misfitcoach: better at. @paige_semenza: Yeah. You got seven days a week, you got five check boxes and two X marks. Okay, cool. Next week it's the same thing, five and two. Another week it's four and three. Another week it's six and one. Like, it's the consistency over time of, you @misfitcoach: Mm-hmm. @paige_semenza: know, kind of hitting that check mark rather than that X box, but it's always coming back to that check mark. @misfitcoach: It is. I like to I talk about like who knows this better than a like a baseball player. Like nowadays, if you have three check boxes and seven X's, there's a chance you're gonna be a Hall of Famer. If you are batting three hundred, if thirty percent of the time you go up to the plate and succeed, then you have a chance of being someone who's remembered as being one of the best baseball players to ever live. It is, right? so it's @paige_semenza: That's so crazy. That's wild. @misfitcoach: all It's all context based. I'm gonna double down again. Consistency @paige_semenza: it @misfitcoach: is not never getting kicked or getting knocked off course. It is shortening the amount of time that you stay off course. That is the skill that we are trying to get ourselves better at. Throw that all of that judgment shit out the window. and again, another reason why, say you @paige_semenza: Shame. Guilt. @misfitcoach: need it, yeah, that nutrition coach is gonna be like, Hey, whoa, whoa, whoa, whoa. You're saying that you had a slice of pizza? This is this is it? This is why you're the worst human in the world. @paige_semenza: Yeah. @misfitcoach: Are we are we understanding what we're talking about now? Okay, we're good. All right, let's move on. so these behaviors are difficult for legitimate reasons. Understanding those reasons should help us design better systems, not excuse us from doing the work. So, yeah, there was some empathy there. We have to return to reality. I'll say it again, understanding those reasons should help us design better systems, not excuse us from doing the work. That's not what we're after here at all. @paige_semenza: I think it's safe to say too, like, you know, we always say coaches are people too. Like we, we're not just talking about it to talk about it. Like we also have to act on these things just as much. @misfitcoach: Yeah. I think you see that a lot on social media. If they're if if the content is very judgment heavy, they are manipulating the part of you that is trying to be perfect. That's what the person is doing that is creating the content. And they're gonna get more eyeballs on it because it's like, whoa, like I'm being attacked. I gotta watch this to either you know, maybe you are trying to better yourself, but more often than not, you're doubling and tripling down on a narrative about yourself. So if you if your algorithm is just people judging the shit out of you, there's a pretty good chance that you should, you know, I think you can reset your algorithm. You might want to try that. all right. So we're gonna we're gonna tie a nice little bow on this section. What is the actual work that we are trying @paige_semenza: you @misfitcoach: to design better systems for? we are trying to reduce the number of daily decisions. That is a huge one. That's so big. If you could just do the things @paige_semenza: Decision fatigue is so real. @misfitcoach: instead of thinking about the things all of the time and figuring out what the heck you're gonna do. Like those days where you just kinda know what you gotta do and you go execute and you go home and you're tired and you go to sleep, it's like wow, what a day. I didn't pontificate for ninety minutes today about doing nothing. @paige_semenza: Yup. @misfitcoach: Right? you can create I I don't know. I would like to know your opinion on this. I eat pretty similarly, pretty regularly, but I also know that that is like super common for people with ADHD. Like we can kind of lock in and just eat okay. I eat rice and then eat pasta and then I eat oatmeal and then ate @paige_semenza: I mean... @misfitcoach: chicken and I beef and I you know what I mean? Like I know that that's a thing, but that has been so helpful for me. Like I @paige_semenza: for sure. @misfitcoach: could eyeball my exact like basically one third of my my macros like within like five different meal combinations. @paige_semenza: Yep. Yeah. I mean, I basically still guys know I still eat a Belvita every day and that's just the thing. with. @misfitcoach: Amazing. We still need the Belveeta and the Drizzylicious sponsorship. @paige_semenza: How we do, I, when Gigi was competing at the games, the one year it was literally 365 days of a cinnamon raisin bagel with cream cheese and smoked salmon on it. Like that was a thing every single morning. Again, you're taking that decision right out. It's done. @misfitcoach: Yeah. Yep. @paige_semenza: You're good to go. @misfitcoach: Yeah. @paige_semenza: yeah, I've had default meals and like, you know, they evolve or they change a little bit just to kind of, you know, @misfitcoach: Sure. Yeah, yeah. @paige_semenza: take away some of that redundancy or, know, if it gets, you get sick of something, but a hundred percent. think even these guys here, like they're running around with three kids every night and the kids have to eat dinner. So, you know, Tara's cooking for them, but their meals are, there's a meal prep company that they've been doing for years. it's four or five nights a week of just. I'm going to pop that in and we're good to go. @misfitcoach: Yep, for sure. I don't know how many people need to do this, but it is something that can be really powerful. Establish a bedtime alarm, not just your morning alarm. So you have whatever nine fifteen, nine thirty, nine forty-five, ten, ten fifteen. Like whenever it is. I got a remote client I think that goes to bed at like eight PM. the alarm goes off and you go either get in bed or you're already in bed, and that's when you actually turn the light off, like figure out what works for you, but that can be really helpful. mobility, scheduled mobility. Like if you're a calendar person @paige_semenza: Yeah. @misfitcoach: or again, just alarms going off, put mobility in a defined place instead of when I have time. Like the people that I know that do a really good job @paige_semenza: Mm-hmm. That's huge. @misfitcoach: of it, like, like I know back in the day, Preston went and did that documentary with Fraser and and he would be like, okay, I'm gonna like roll on a crossball for eight hours and watch The Office every Thursday, like that kind of thing. You started to see people realize that that's kind of what it takes. And then you start to see way more of like, yeah, I am gonna get my hour of Netflix in, but there's a foam roller with me and I got my bands @paige_semenza: Mm-hmm. @misfitcoach: or I'm doing my couch stretch, that sort of thing. I don't know Th this is one where it it's I think it's really personable. You gotta find some way to add friction to your phone use. You're gonna make it just a little bit harder. There's the like there's a lot of people who put the phone out of reach from the bed. I think that can be @paige_semenza: Mm-hmm. @misfitcoach: super helpful. and you know, it's basically just on the other side of the room. So you do have to get out of bed because there's probably a pretty good chance you're not gonna doom scroll like straight to the face. If you stand up, you might have to like, you know, go get some water, go to the bathroom, whatever, that sort of thing. I've got the apps where like at certain times of day I have to shake my phone like fifty seven times to get it to let me into Instagram. so there's that, there's the little Yeah. when you're working @paige_semenza: limits. You can put the limit on. @misfitcoach: or working out, just just make it go away. Take the two minutes @paige_semenza: Mm-hmm. @misfitcoach: to write your stuff down on a whiteboard and then like put that thing somewhere else. And yeah, I just think we have to remind ourselves that a lot of quote unquote the work, the work is the only way, is building that lifestyle that allows you to get into actual routine of @paige_semenza: it @misfitcoach: the things that you need to execute on. Because those side quests are just they're fun and they're exciting, but they take you away from what you're trying to accomplish. And then you have to backtrack and restart. @paige_semenza: Yeah, I think that's a big, I mean, I think that's a huge part of it. Like I remember when I was doing the precision nutrition cert, it's like, is your client ready, willing and able to do X like, and that's, you kind of have to repeat that question over and over again. All right. I want to change. I want to establish a new nighttime routine. Am I ready? Am I willing and am I able to? So @misfitcoach: Yeah. @paige_semenza: it's like, you have to work through that with yourself and, it puts you in a position to be realistic about. about your goals and about just your daily habits and kind of what you're you're capable or, you know, able to currently do. @misfitcoach: Yeah, for sure. All right. So this entire episode has been a setup to talk about your training. to talk about the idea that unless you have reached your genetic potential, which I've been coaching for fifteen years and never seen anyone do, unless you've reached your genetic potential, the best that you could possibly be, then all that weird shit that you see people doing is just not necessary. It really isn't. I promise you it's not. and everything outside of the gym should feel familiar. and I think it's important just to say that as as athletes and coaches, you know, everybody makes the same mistake when they execute or design training, right? It's like, okay, we're we're doing a new training phase. I can think of specific instances where I've really hunted for a new awesome accessory movement and spent forty five minutes deleting strict pull ups and then forty five minutes later putting them back. You know what @paige_semenza: Hehehehehe @misfitcoach: I mean? Like and I can that's just one example, but like there are w we get excited about the new things and it's fun to to go try them. But like the only time that strict pull-up should be out of the accessory work is when there's already an overload of pulling inside of the skill and all of that, right? @paige_semenza: Right. @misfitcoach: so we can get a little bit too cute with it. All right, so to get us back into w how all of this stuff applies to training, I'm gonna I'm gonna read another little thing that I wrote here. We do the exact same thing in the gym when the obvious work becomes difficult, repetitive, or slow to reward us. We assume the answer must be a more sophisticated program. We add exercises, change progress change progressions, chase novelty, or jump to another coach. But the complexity of competitive CrossFit does not eliminate the need for simple, repeatable training. It makes that foundation even more important. And I did a little list here of what one thing in one category could mean in another. Your new diet is no different than your new program, right? Okay, I need to, I gotta switch it up. My supplement stack. Is the same as you thinking you need to go buy BFR cuffs and do all of your training that way. Nutrient timing complexity equates to elaborate movements or complexes. Man, the amount of ring and gymnastics bar complexes that I see people doing before they're really good at the individual components of that kind of drives me a little bit crazy. one imperfect meal. Okay, we got to abandon nutrition basics, one bad training session. We need to abandon the path that we're currently on. I think in a way for maybe the nerdier athletes, research replaces execution. Like if I can go hunt for the thing and read about it and watch all of the content about it, that is time that I'm not just executing on the stuff that @paige_semenza: doing. @misfitcoach: I pr again, I probably know, some part of me probably knows. And you know, more specifically, novelty just replaces execution. It's just it's new, it's fun. You really want me to row again? You guys, you want me to row again? I just rode yesterday and I see that I gotta row again tomorrow or the day after. You really want me to keep doing that? but the cool thing here is CrossFit HQ for you competitors sets our barrier to entry at are you good at double unders, thrusters, pull-ups, burpees? Toast to bar, snatch, deadlift, wall balls, and rowing. Are you good at those things? Is there a handstand ramp or a gymnastics complex on @paige_semenza: you @misfitcoach: that list? @paige_semenza: Nope. @misfitcoach: No, there's not. There's not. And I think that that trap extends further than you would expect. Okay. So there is that list, and that's our barrier to entry. And a lot of times you have to get to a certain level in CrossFit where you really feel like you're competing with a cohort of people. You gotta get like good enough to play the sport and then you kind of figure out what's going on there. So like that list. Does increase to things like muscle ups and inverted gymnastics, but the pace at which the athletes that are one level ahead of you execute double unders, thrusters, pull-ups, burpees, toasted bars, snatch, deadlift, wall balls, and rowing will blow the top of your skull off of your head and 30,000 feet into the sky. Okay. @paige_semenza: Yeah. @misfitcoach: So we get. We get the basics of it and we can go execute on the sport. And then we think we need to get super complex with it. And then you go to a competition and you're doing shuttle runs and toast to bars and snatches and wall balls and the basic shit. And it's like, whoa. They can do a lot @paige_semenza: Yeah. @misfitcoach: of wall balls in a row. They don't walk their transitions. Like just still just amazing, beautiful, artful execution of. really basic things. The very first thing that you said at the beginning of the podcast is what got them to that place and continues to make them move forward. @paige_semenza: basics, you got a solid foundation on basics and they don't disappear. Like you just, you, you kind of your standard for, for them rises, like a simple plan, double unders, thrusters, pull ups, burpees, toast bar, like can still ask so much of you. And it does in our sport specifically. Yeah. @misfitcoach: dude, it it really does, yeah. One hundred percent. It's usually the simple workouts when we are, you know, at a high level comp @paige_semenza: You @misfitcoach: at the games where you know, like I'm just gonna be able to go. Yeah, @paige_semenza: You're so excited to watch it. Yeah. @misfitcoach: yeah. so again, you I don't know if people know this joke, but it's like why don't they build the whole plane out of the black box if it survives the crash? Like You can't build the whole plane out of muscle ups and handstand walking, right? You just you can't do that or super heavy weights. That's the super heavy weight thing is a trap for people who are kinda on the other side of the spectrum. Maybe they're a little bit smaller, they like gymnastics, but they're because their perceived weakness of not being as strong as other athletes feels very personal to them, like they get pulled into that trap with always just trying to get stronger. And kind @paige_semenza: Mm-hmm. @misfitcoach: of letting their fitness lag behind a little bit. So even when the best of the best get a little cute with trying to find an edge, 90% of their program looks exactly like yours. The weights are a little bit heavier, the volume's a little bit higher, the reps are a little bit more, but they're working like your 16-minute workout, just they have a 16-minute workout too. It's just, again, it's like a little they just get a little bit more work done. in sixteen minutes than you do. Right. Like the differences are smaller than you would than you would probably think when you watch them @paige_semenza: Mm-hmm. @misfitcoach: go out there and execute. @paige_semenza: I have to admit, like, I've never followed Hatchet programming until this year. And it kicks my ass. And I know it's, you know, the capacity there is there, right, for me. But like, it's fun because I'm not used, like, it's very humbling. You got like Hatchet, you guys are, it's a very humbling program. But it's just interesting to see that, like, you know, I'm on the @misfitcoach: Yeah. @paige_semenza: same, I haven't done it before. but I'm able to push really hard and I feel the effects of it a ton. Like that stimulus bomb is just there. @misfitcoach: Right. And the funny thing about this entire conversation is if we go back to Lindsay Hoffman, Kyle Malin, they either follow Hatchet or they need to be like like really, really convinced that there is a period of time where they need to follow pro. They see the results of always getting stimulus. @paige_semenza: Mm-hmm. @misfitcoach: And they're like, this works. Why would I level up and do this? Why would I go to that place? Now the cool thing about that is it teaches us as programmers as well. Like there have been moments, Paige, where you've been competing on such a schedule that we've been like, we're gonna go lower volume and rely on stimulus to get us there versus volume. and like w after the competition you've like, I don't know, I think we might need to like do this more, you know, that sort of thing. @paige_semenza: Yeah. @misfitcoach: So you learn as programmers to be like, okay, there are like this is this is top of mind because I've had this conversation with Kyle recently. There are just things, especially his strengths, things he's really good at, that I just need to ask a little bit more of him on. Right? If he's awesome at muscle ups, it does @paige_semenza: Mm-hmm. Get that overreach. @misfitcoach: need to be ten instead of six in the round. Like that kind of thing. I @paige_semenza: Yeah, for sure. @misfitcoach: I can't you're not gonna you're not gonna break up six anymore. And I need you to break it up. I need you to, you know, we gotta overreach in certain elements, that sort of thing. @paige_semenza: Yeah. @misfitcoach: but a lot of the programming from, you know, I don't competitor extra and the affiliate all the way up to pro is well, how how many meters can you row for in six minutes four times? You know what I mean? Like that's the same @paige_semenza: Yeah. @misfitcoach: for everybody. so I do want to address part of this that might sound either counterintuitive or we're maybe hiding behind it. We do have to work really, really hard as programmers to make a genuinely complex sport look simple. Like the way that we ask you guys to go execute, because you know, we're we're this is this is actually probably a part of the conversation. Colin will will rejoin us here in a minute or two. but this is a part of the conversation that I think We are helping Colin with in his progression as a coach, where it's like, man, if you go look at that movement tracker of what movements we're doing within a phase, like there you can't fit all of them. It's @paige_semenza: Mm-hmm. @misfitcoach: not possible. And if you were to try to hit every single one, you would overprogram the shit out of one of the things that drives me nuts is when you see a programming trend on. Instagram, you can't unsee it. The amount @paige_semenza: Mm-hmm. @misfitcoach: of coaches that forego a couplet for like barbell movement, other gymnastics movement, other barbell movement, other gymnastics movement, other bar, they're giving away so much of that overreaching stimulus that comes from nah. You're doing a hundred toes to bar in this workout, right? You don't get to switch from toe to bar to chest to bar to bar muscle up every single time. That you go do @paige_semenza: Mm-hmm. @misfitcoach: it. And I'm not, that is a stimulus bomb. Love it for competition prep. But like, there are so many ways that coaches make workouts easier for athletes that again probably look a little bit cooler when they're written down. something's going on recently with burpee getovers that I just I'm like, you you ever heard of a burpee or burpee box jump over? And I @paige_semenza: I feel it. @misfitcoach: I we program them once or twice a phase, you know what I mean? @paige_semenza: Yeah. @misfitcoach: It's a good movement, but like I know for me that's an illusion of fitness movement. I'm a little bit more dynamic. It's easy for me to get over the box. I love a slow cycle rate. Hit me up with a super slow cycle rate. Like when they announced that we didn't have to do burpees to target anymore and we could start jumping over a bar and spinning all around, I was like, hell yeah, dude. Slow these babies down as much as possible. And @paige_semenza: Right. @misfitcoach: then you asked me to go lateral, and I'm like, everybody calm down. Let's slow this, let's do burpee, Let's do burpee shuttle runs. Let's do burpee backflips. Let's do anything that adds a ton of complexity to this simple movement. so again, we have to work pretty hard with all of these choices to identify what we need to be doing. But I I think about it this way. This is the easiest way. This section is probably what took me the most time to try and articulate the way that I wanted to. The complexities of CrossFit need to be managed. Through your training architecture. So think more macro concepts, right? It is complex the way we prioritize your season, how we try to progress you, specific exercise selection, volume and intensity, fatigue management, testing versus training, et cetera. Your execution does not need to be complex, right? We don't need you @paige_semenza: When I, yeah. @misfitcoach: to add that to it. @paige_semenza: Like going from being the athlete that just did what I'm told to do and just kind of understood, understood like the, the overview of it to now learning how to program and having to pay attention to the macro concepts. @misfitcoach: Yeah. @paige_semenza: It's a lot guys. You don't want to know unless you want to do this thing, you know, like that's, that's, @misfitcoach: Right. Yeah, yeah, yeah. @paige_semenza: really is, it can be very overwhelming. So it's like, Essentially, need to make it, like our goal is to make it, make the purpose clear without, again, over complicating it for you. @misfitcoach: Yeah. I wanted to end with why just reiterating why coaches and athletes chase that novelty effect, why we chase complexity. I think it feels more productive in the moment because again you get that jolt of energy as a programmer and and as an athlete of like, ooh, what's this? Versus @paige_semenza: Mm-hmm. @misfitcoach: again being like, dude, there's no way I have to do a first gear aerobic road today. If you're doing comp prep, first gear is 15 times three. Okay. Times three. It's not times two. @paige_semenza: Fuck. @misfitcoach: It's times three. Coach, why isn't there something wacky in here that's gonna make me like get excited about it? complexity looks like expertise. That is a huge one. That is such a big one in the CrossFit space. and you want I s I've said this a bunch of times. It's it's part of the the education platform that that I'm working on. Like I want you to have enough information to be dangerous. Even rub shoulders with someone who is talking about the complex stuff, but only so that you can defend the reality of the situation @paige_semenza: Yeah. @misfitcoach: of what we're trying to kind of work towards. and then this one is not intended to be a knock against anybody. But I think the biggest reason is if you kept it challenging and thoughtful versus complex and you either weren't writing a very good program or as an athlete weren't working your ass off, you would be exposed. You can hide behind that as an athlete and as a programmer, trying @paige_semenza: Mm-hmm. @misfitcoach: to make something, you know, wild and crazy, right? So the athlete is one of the athletes that's like, why isn't this program happening to me? I need to go find another thing. Or the programmer is like, Well, you're just not like up to snuff, like you're not ready for this level, like that kind of thing. You it's it's you, it's not me. kind of a situation. And I think people can hide behind complexity. We can put that up as our banner. Okay, we're gonna get crazy with it. Like, and in my mind, I I I don't I have no intention of calling individual people out, but you just see the way some athletes train that are kind of stuck in no man's land. @paige_semenza: Yeah. @misfitcoach: And you're like, what are they doing? Why in God's name is that what they're working on. This is crazy. Like the solution is simple, it's so challenging. It's so hard to dedicate your life to something like this. I honestly, like, I know what it feels like to dedicate your life to it from the coach's side. I don't know what it's like to go execute on the athlete's side. This is massive thing and undertaking. But like if you're gonna work out that often and you're gonna keep doing the that stuff. Instead of what you need to be doing, like g go f go outside and start running. Right? Whatever weird shit you're doing, literally don't do it ban yourself from doing it for a year and run three times a week and see how that goes. Like, I don't know. I just I get fired up about it because I know some of the athletes, like on a personal level, and I'm just like, why are you doing that? Why is that your training? Yeah. @paige_semenza: Yeah. I mean, I even think of like something as complicated as a back injury. Like for me having to train through the games, was like, actually the solution was rather simple. Hit stimulus and keep movements that are pain free. Like it, it didn't take much more outside of that, but it's more of like the understanding that and also like the willingness to want to do the simple stuff. You @misfitcoach: Hey Colin. Colin Boesch: Hi guys, how are we doing? @paige_semenza: Wonderful. @misfitcoach: We're good. Colin Boesch: Yeah. @misfitcoach: We're good. even though my quarterback's eight hundred years old and yours doesn't have one of his hamstrings. Colin Boesch: Well, so I don't know if the while while you guys were talking and I was back here in the back rooms, apparently, if you've watched that movie, you @misfitcoach: Yeah. Colin Boesch: finding my way through all the different yellow rooms, Caleb Williams was announced that he only barely strained it and is week to week. So There you go. @misfitcoach: There go. We're gonna we're gonna that's that's a teaser for coaches or people too. So Colin, Colin Boesch: Exactly. @misfitcoach: you can take this in multiple directions with your anecdotes, QA. Obviously you are the athlete's representative, but you are also a coach that is working through finding their way and their own kind of programming style and all of that stuff. So if you wanna wanna chat about any of that, we can obviously do that as well. Colin Boesch: Cool, cool, cool. Okay, cool. That that make that adds a couple more questions. I I did have I do have 10 written down. @paige_semenza: Oof. @misfitcoach: Little boy. Colin Boesch: yeah, I I try to I I try @paige_semenza: Good. Colin Boesch: to like pick something on every like aspect that we talk about to to like dive into a little bit more. Although I will say that my first question was like immediately answered as soon as I wrote it down because @paige_semenza: You Colin Boesch: it was, where are you at on listening to a watch? And then Paige immediately brought up the whoop and was like, We don't really need too much of that. So do you have any other things that we want to say about where we're at on listening to a watch? @misfitcoach: That would just be part of optimizing. Are you are you like if you sleep like shit and you don't pay attention to your circadian rhythm and you're like deep in the analytics, that just makes no sense, right? Colin Boesch: Exactly. Yeah. @misfitcoach: So if we are using these as tools to improve something that's already going pretty well, then I think that's totally fine. but if we are using these tools as our end all be all before we do like just hammering the basics and it's ten thousand hours in every single category, then it's again just spinning our wheels for the sake of it, I think. @paige_semenza: Yeah. Colin Boesch: I think there's also the there's a contingent, at least from what I've talked with about like with some athletes in this area around by me, where like I would wake up after a awful night of sleep, as as we might know that I have from time to time, and my recovery would be like 92% on whoop or something like @paige_semenza: in the green. Colin Boesch: that in the green. And then I would have a great night of sleep, and I slept the whole night and nobody woke me up for the first time ever. And my recovery would be like twelve percent. And it was like, I'm just gonna not listen to this anymore. Like @misfitcoach: Yeah. Colin Boesch: I feel good, I'm gonna go train hard. Like, that's just what it is. so question number two then. we talked early on about nutrition and it being like simple enough with the forty, thirty, thirty. As remote coaches, do either of you have like any long levers that you pull? Besides just going with forty thirty thirty. @misfitcoach: I don't actu well, so forty thirty thirty would be like a a rough guideline if someone wanted to kind of take it over on their own. Because what you're what you're typically doing if if someone is is already sort of in that mode of trying to figure out their nutrition, you can probably get like my step one is always like do your macros on your own for a week and show me what you're already doing. because Colin Boesch: Mm-hmm. @misfitcoach: then it could just be like, hey, we're we're under eating in general, not getting enough @paige_semenza: Mm-hmm. @misfitcoach: protein, that fat number kind of scares me for your hormones, like that sort of thing. So you can usually manipulate from from that point. But I think honestly the longest the longest lever is convincing an athlete that if you have lofty goals and you're not weighing and measuring your food, like we need to talk about that. We need to figure that out. And people have really complex relationships with food. So you have to figure out what to do about that in different instances. @paige_semenza: Yeah. @misfitcoach: But like starting with weighing and measuring, I think, personally is the longest lever to to begin with there. And then you kind of build on that. @paige_semenza: Yeah. I mean, I had the most success tracking macros like that. I know it's not, maybe it's not the only way, but it's a very effective way of staying on top of making sure you're eating enough, you're fueling enough for training. Yeah, that's where I'm, that's my answer. Very successful with it. Colin Boesch: Yeah. Yeah, I I feel very similarly is that if anybody asks me anything about nutrition, the first thing that I say is, Well, let's write it down for a week and see where see where we're at. @paige_semenza: Yeah. Yep. @misfitcoach: Yeah. Yep. Colin Boesch: Paige, this one's kind of specifically for you because in your shout out you had mentioned the I can't remember her name. I tried to remember her name and I can't remember her name, but you tried to Elena. Elena. You @paige_semenza: Alaina or Caitlin? Colin Boesch: mentioned that she's working with someone and trying to make like the next the next like leap in competitiveness. Did any of this type of stuff that we just talked about for the entire podcast like come up? And like @paige_semenza: Ahem. Colin Boesch: was there any like long levers that you talked about within that meeting that might have been and I guess this is kind of personal, but that might have been what you like prioritized, you know what I mean? @paige_semenza: I definitely think like the, the weekly structure that she has right now, like, think she's pulling herself in too many directions and, Colin Boesch: Mm-hmm. @paige_semenza: has the means to have support where she doesn't, for example, she has, let's say three different jobs. Like she has the support at home to only really need two of them. so I think to be able to, if her goal really is to make the games like, I think if you have the chance to make that sacrifice of like taking out one job and being able to put that energy and resource into training for the games, or to compete or what, you know, whatever that goal is, to take advantage of that. And the biggest thing I think was that in a, like, in relation to her weekly schedule. So I think being Colin Boesch: Mm-hmm. @paige_semenza: pulled in too many different directions was kind of the biggest thing where like, she wasn't. going into training without feeling a ton of pressure around it. Colin Boesch: Gasha. That makes sense. I mean, I like I yeah, like I was just trying to relate like this entire podcast to like more of like that like higher level competitor of like what the decision fatigue I guess could do to you. You know what I mean? @paige_semenza: Yeah, it's it's it's really big. I like even myself, like I remember training for the games and like at the end of the day, I don't want to have to figure out what I'm eating. I want my rice cooker to have my rice cooked and my meat ready in the fridge so I could heat it up and be good to go. Like you want things that could be more of like convenience, I guess. I don't really know if that's the right word to use, but like if something could be @misfitcoach: I think it is. Yeah. @paige_semenza: Yeah, if something could be convenient and ready to go, I want that. And there are things throughout the day, for example, they use a meal prep company, they can afford it, it's in their budget, cool. They're doing that five nights a week because it takes out a big stressor for them when it comes to making sure the kids are getting to their activities on time. So figuring out what those little things are for you and making your life easier can really go a long way. Colin Boesch: Yeah, that make that a hundred percent makes sense. I think that leads great into like this next little section of questions that I have because we jumped into like what the work is or what the work would be to get better at some of these things. But like so say I I go back to that list that we had of like put the phone down, like set a bedtime alarm, like that type of stuff. I'm say I'm I I am, but say I'm bad at like four or five of them, right? Like, is there a priority? @paige_semenza: Hehehehehe @misfitcoach: Asking for a friend. Colin Boesch: Asking for friend. Is there a priority like within that list or is that list in order, I guess, of like what you would fix first and slash or like is there a cognitive load to like fixing all of them at the same time? @misfitcoach: Yeah, go ahead, Paige. @paige_semenza: I was just going to say there's definitely a cognitive load. would figure out what that like, I would start with like lowest barrier to entry, maybe like that. I think there's a couple of different ways you can go. think starting lowest barrier to entry of like, what am I ready, willing and able to do right away and start with that? Because like you give yourself something to build momentum off of. And it's like, I can start small. I could see this thing. consistently improving and then it's like, okay, am I ready to add another layer to that? And what's the next kind of low barrier thing that I could do? Colin Boesch: Yeah. Yeah, I mean it's @misfitcoach: Yeah. Colin Boesch: it's gotta be person dependent, right? @paige_semenza: A little bit, I think so. @misfitcoach: It's yeah, I think I think the barrier to entry thing is huge because you can identify the things you can take care of by yourself. the things where you're like, yeah, no, I I know what I should be doing here and it fits into my schedule. The things that you need more help with that you know you just have like an aversion to yourself, is where you need to find a way to get accountability and help. But then like my coach's mind goes to like what's the largest gap. Like if you look at that list @paige_semenza: Yeah, same. @misfitcoach: and you can figure out, okay, I do actually sleep pretty well. So I'm l probably low energy because either my macronutrients are out of whack or I'm just not eating enough food. or like I'm always in pain. I don't do any of my mobility stuff. Like I I would thinking of long levers, one of the things that makes a lever longer is something being a massive weakness. It's easier to manipulate something that has more room for growth than something that doesn't. @paige_semenza: Yeah, I think the way that like I was looking at it either like lowest barrier to entry or like biggest impact. I felt like those were two ways that you can think about that. @misfitcoach: Yep, I agree. Colin Boesch: So and then switching into that was kind of my questions on like the outside of the gym or the everything else side of the gym, switching into like more of the training side. I have been someone in the past, so I use like I draw a lot of these questions like from my personal athlete experience, right? But I have been someone in the past where if not everything on the whiteboard gets done, it's a bad day. And like And so like what is the mindset around or maybe Paige can answer this one too because she's doing Hatchet now, but like what is the mindset around like the mandy and non mandatory pieces within like Hatchet? And like how do you lower the minimum acceptable dose like yourself to like to be like, Okay, this is all that I need to get done today and I have to be okay with not getting done some of the mandatory stuff? Like what is that how does that mind shift start to happen? Mindset shift. @paige_semenza: think for myself right now, if I hit a lift and conditioning piece, I feel fine. Like I feel like that is enough because I know I'm going to hit the conditioning hard and I'm gonna do either the percentages or I'm gonna focus on the things that I need to focus on within the specific lifts themselves. I'd say that's minimum effective dose for myself and then anything on top of that, if I have time, I'm gonna do it. But I think for an... You know, an athlete following hatchet, like if you are picking your goals at the beginning of the phase and then prioritizing those pieces in the week, I think that's one big start. So like, if your goal is to hit the whole toast to bar progression, like you better make sure that that toast of our skill and that conditioning piece are both in there. I think that's one way to kind of go about it, but I think a lifting conditioning piece, we talk about it quite a bit. Like those should be too. Like. non-mandatory things that we do in a day. Colin Boesch: Yeah, makes sense. @misfitcoach: I think changing your mindset and actually flipping it in the other direction, you should be really pissed off if you if you execute junk volume as an athlete. It's a waste of your time, it's a waste of your personal resources. @paige_semenza: Yeah, that's a good point. @misfitcoach: I think you earn Colin Boesch: Mm-hmm. @misfitcoach: volume through looking at the pieces every day and being like, I did fifteen training pieces this week and I would rate my execution and effort between like an eight and a ten on all of them. Maybe I can add one thing. And then how what did that do once I did it, once I did add that volume? and I'm like so big on warm up, cool down, thinking about the way that you strategize doing all of those things, refueling. Like if if you can't, if you don't have time to refuel and you end up doing junk volume because like you don't have glycogen, you don't have the electrolytes, like you get into that territory, you're you're gonna fuck up your week. Like you're gonna you're gonna feel that for, you know, thirty-six, forty-eight, seventy-two hours. So I try to get people to think about it again in the exact opposite way. Like, I am not gonna go in there and waste my time and do things that I don't need to be doing. I think that mindset set shift is huge for athletes. Because more is more is not better. @paige_semenza: Yeah, I guess I never thought of it that way. Yeah. @misfitcoach: It's not at all. @paige_semenza: When I, but Colin Boesch: This @paige_semenza: to your point, Colin, like I was an all or nothing when I first started, like I got my Google sheet and I was like, all right, every piece gets 110%. What happened in three days? I hurt myself. So, yeah, that's a, you kind of, and the same thing with like, you know, starting like an intake with a new athlete right now. Like if I show them the sheet, I'm like, you're not doing all of this. Like I need to know what is appropriate in your day, in your week, as far as volume goes. Colin Boesch: Yeah. Yeah, that makes sense. Like I said, like I am also shifting a lot of priorities these these days. And last year I was very much the if the whole whiteboard does not get erased, I am not a happy camper. And now I'm focusing mostly on like what the mandatory pieces are, and then if I have time for anything else, it's the weakness work, which I actually have a bone to pick with Drew in a different question. @misfitcoach: Lot of people do. Get in line. Colin Boesch: But but I know it's but I get to. That's why I I'm here. @paige_semenza: Hahaha. Colin Boesch: okay. @paige_semenza: speaking for the people. Colin Boesch: speaking for the people. @misfitcoach: That's true. That's true. I did say that. Colin Boesch: number number seven here, getting close. there are nine movements that you listed, Drew, and I @misfitcoach: Yeah. Colin Boesch: I obviously know what these nine movements are. But why am I not @misfitcoach: You been in that sheet lately? Colin Boesch: why why am I not just doing those nine movements because can't enough variance be created from those nine that I could just do those the entire year with maybe like an additional muscle up workout once in a while because we know that an open workout is going to end with them. Why am I not just doing that to get better at the open to then make it to quarterfinals? @misfitcoach: We have tools. I'd say the surface level answer would be we have tools that we know do a better job at the thing than the thing that might just not fit into online competition, right? So there's a bunch of equipment that they're not gonna ask you to have. you know, the the Echo Bike, basically all other machines, there's no running. Like the idea that there's no running, that's crazy. and then things like weightlifting, obviously we can use, you know. You wanna get better at thrusters, your back squat is about what you back squat and handstand holds, some mobility, like that kind of thing. So we just have tools that we know work better. And a lot of what we're doing by programming them is exposure as well as stimulus. so if we know that we're trying to figure out our percentage of specific movement exposure and different combinations versus getting you fitter, then we can look at it and be like, okay, we does this stimulus bomb that's not specific to it, maybe a sled or something like that, does it influence the things that we're actually trying to get better at? I think that'd be the easiest kind of step one answer to that without. Deciding to do another podcast episode at the end of this podcast. Yeah. Colin Boesch: Yeah, exactly. number eight, because I think that the answer to that question kind of lends itself. Actually, the answer to the last two questions probably lends itself to this, but what are the signs of knowing when to push volume versus stimulus? Like Paige was talking about like how volume the last year or so has gone down and the like attention or intentionality of the stimulus has gone up. Like what are the signs that like I would need to do that, you know what I mean? @misfitcoach: I mean, first and foremost, you should feel great. You should be crushing your training and feeling really good. and it probably takes us back to the beginning of the episode. Is your fueling really on point? Are you doing what you can do outside of the gym to make yourself feel good inside of the gym? and then there are just there are usually like really cool seminal moments in athletes' careers where they know that they're gonna have to, you know, do a half day at work or only f work four days a week. Just these moments of you're asking more of yourself in that off season, then you go compete and you do pretty well and you see how much better the person is that's like a level ahead of you and you kind of just know some part of you knows that like even if it is just this year we gotta add the accessory and man if if I'm Doing that right, that's like 45 minutes a day, like what for accessory? That's crazy. So I would say if you follow kind of just the narrative of your career, you usually have those moments where you know you've got to do something to level up. and it's probably like adding a piece that's weakness work, more machines, more lifting. More athlete IQ work with MECCons and intervals, things of that nature. And then the other answer is the one that I already gave. You're just looking at I did these ten things this week and I crushed all of them. And I want more. Like I'm ready. I feel Colin Boesch: Mm-hmm. @misfitcoach: good. Like like if I had more free time, I would probably be in the gym adding thirty to sixty minutes to my training session. Colin Boesch: Yeah, that makes sense. And @paige_semenza: McKenna, McKenna texted me on Saturday and was like, this isn't the first day that I've been incredibly exhausted from a Saturday training session. I was like, perfect. Go home, take a nap. And then she texts me the next morning and she's like, I slept from 10 PM to 8 AM. She's like, I only got up because of why it's alarm. And I'm like, so she's been increasing in her training. @misfitcoach: Well, she's in the one of those situations where we have to be we really gotta double and triple down on Saturday, Sunday specifically, without @paige_semenza: Yeah. @misfitcoach: like doing something dumb, basically. @paige_semenza: Okay. @misfitcoach: that sort of thing. So she's she's in that she's in that instance right now. And honestly, I like personally when an athlete switches to that because the double like increasing volume and making two really challenging days is so much more manageable than three. Like if you do the Tuesday, Wednesday, Thursday, Monday, Tuesday, Wednesday, Friday, Saturday, Sunday, any of those three day chunks, if you have big volume in those, it's it's tough to first of all, it's @paige_semenza: Yeah. @misfitcoach: tough to like do the puzzle. maybe I'm convincing myself that people should do two on, one off here. I think I I think people would have serious volume panic if we switched to that. but yeah, that's that's a a fun thing to work through, but you I think you have to be careful as a programmer and and as an athlete with those. Colin Boesch: Alright, I think my I think my last question here is I have an anecdote here of the program happening to you. Okay. So since yeah, exactly. Since @misfitcoach: Make me fitter coach. I'm literally sitting in a chair right now. How would I do that? Colin Boesch: since like man, I couldn't tell you like July of this year, probably. What are we almost end of September? I've switched programs like six times now of what I've been doing in the gym. And @misfitcoach: Goodness. Okay. Colin Boesch: I I so the anecdote that I have in the bone picking with Drew is that now I've been following Hatchet for this phase one, right? @misfitcoach: Mm-hmm. Colin Boesch: or the last like two or three weeks of phase zero and now phase one. And my ring muscle ups and my strict handstand push-ups feel the best I think they've ever felt in my entire 10 to 12 years of training CrossFit. And I literally like kicked up to a strict hand sam push-up set for the reps the other day and like fully expecting to get like three reps and to be disappointed and I knocked out like the easiest set of seven I've ever did and I literally like came down and was mad. Like, damn it, Drew, like I haven't even done a strict hand sam push-up in like three months. Why am I good at that? Why did that not feel awful? So I feel like I want to dive more into the not happening to you and like actually being intentional about how we as coaches like dive into the you have to all the athlete also has to be intentional with this, but we have to be intentional with like controlling the complexity and volume of it. And how does like as an athlete, like how do I know that I'm getting better at strict hands and push-ups without doing strict hands and push-ups? Like why is that happening to me as opposed to I'm intentional about handstand push ups now. @misfitcoach: I need a button where like a booming voice like from a movie says general physical preparedness. I need it. I need a @paige_semenza: Hahaha! Colin Boesch: Ha ha ha. @misfitcoach: button where it's like It's a rising @paige_semenza: GPP @misfitcoach: tide raises all ships. General physical preparedness. It is you know, I mean you you asked a thoughtful question with why don't we just do those movements? And again, there's just There's the things that we know that we can do. That's why we ask people to do dead hangs and handstand holds and accessory work. Because you might not suck at strict handstand push-ups. You just might not have triceps. Right? I call those, I call them elbow bends. That's what they feel like to me. As someone who likes pressing, I feel like I'm just bending my elbow, like going through it. And it's like, okay, well, Colin Boesch: Ha ha ha. @misfitcoach: if that's the case and I'm working through it, I can start to be like, okay, what accessory movements make my elbow bends easier? that sort of thing. So I knew I knew Colin Boesch: It might have more bits easy. @paige_semenza: Stupid. @misfitcoach: what you were gonna say. and I have a smirk on my face, not as like a pat on the back, but just because you go through so much as a coach and a programmer, not only when you've been doing it. for eighteen or nineteen years, but you grow up while you're doing it. Like I started at one of the I started at like maybe not the peak, that's probably for a male more in like the teens, but like pretty high level of I know everything, but I actually know nothing. Like that's where I started. So that arc as a human, as a coach, as a programmer is one of those things It takes a lot of practice. It takes a ton of restraint. It takes putting the athlete over your bank account. You know what I mean? Cause I could I I really do think that I could double the size of this podcast if I went nerd talk most weeks and, you know, put the clips on TikTok or something. But it's just not what we do. It's not what we want to do. It's not what we try to do. so Yeah, I mean it's gotta work or I would lose my mind. I don't know, I just could not @paige_semenza: Well, it's also like Colin Boesch: Yeah. @paige_semenza: the discipline of putting the effective thing that works, no matter how @misfitcoach: Yeah. @paige_semenza: simple or mundane it is over the shiny @misfitcoach: Yeah. @paige_semenza: object. @misfitcoach: Yep. Colin Boesch: The other @paige_semenza: you Colin Boesch: the other half of this anecdote is that something that I've been embarrassed to put on Telegram because the first time that I did the wall facing handstand hold or whatever, like @misfitcoach: Mm-hmm. Colin Boesch: the mobility piece, in the ten minutes I got capped at three minutes. I could not I couldn't @paige_semenza: Yeah, it's pretty normal. Colin Boesch: I I just couldn't stay like stay up there. And now we've been doing it for This is week four, right? So I've I'm gonna do week four tomorrow. And like last week, Friday, was the time when I tried strict handstand push-ups. So I have three weeks of trying to hold this wall-facing handstand hole under my belt. And I'm sure that that has something to do with all of a sudden my strict handstand push-ups not feeling like total ass. @misfitcoach: Yeah. I mean the the isometric stuff can be huge if it's not a strength for you. You kind of just have to like with Colin Boesch: Just yeah. @misfitcoach: the pressing stuff, you have to figure out whether like for me, it's the eccentric. 'Cause I always fly up and then like when I start to get really fatigued, I'm like, I'm gonna break my neck. I could do a hundred more of these if I didn't end up in a stretcher. Like, so I just don't have that eccentric control, Colin Boesch: Yeah. @misfitcoach: to be able to do that. And that's kind of when you figure out these things. If you I mean, you've you've been to semi finals and you can't execute on yeah, and you can't and it's hard for you to execute on a handstand hold, that should be like a damn, I got some low hanging fruit here. This is gonna make a huge @paige_semenza: Mm-hmm. @misfitcoach: difference for me. Yep. Colin Boesch: Exactly. That was my exact thought. Yep. A hundred percent. @misfitcoach: There was a teen games not a champion, runner up, I believe, that reached out for a consultation years and years ago. And he could back squat like four eighty and he couldn't do a wall set for a minute. Couldn't Colin Boesch: Whoa. @misfitcoach: he could he had couldn't do any ISO like no isometrics whatsoever. None. @paige_semenza: Wow. @misfitcoach: Absolutely none. Yeah. And that's when you start to think Colin Boesch: That's so that's so interesting. @misfitcoach: like, Wow, I d is that that's possible? Yeah. Colin Boesch: Yeah. Yeah. @paige_semenza: make him so good. Colin Boesch: Yeah. All @misfitcoach: Right. Yep. Colin Boesch: right. I think that's that's it for questions. @misfitcoach: Beautiful. All right. Coaches are people too. This is a longer episode, so we'll make it somewhat quick. I got my wish. The Steelers are terrible. holy shit, that was like so painful to watch. we'll see what happens now. They usually find a way to be mediocre, okay? They usually find a way. They're gonna win a game that they're not supposed to win. Then you get excited. Then they lose a game they're not supposed to lose. They kind of work their way through it. Honestly, I do have to give a shout out to Aaron Rodgers, even though I wish he would have retired two years ago. that hit that he took, where he just popped right back up afterwards, was crazy. I I thought he was dead. Like, @paige_semenza: You're an old man. @misfitcoach: my god. @paige_semenza: You @misfitcoach: I mean, you assume immediately blue tent, like, who knows, taken off in a stretcher. It was that kind of hit. He literally just stood up. He was like, I've learned over the Colin Boesch: Yeah, well well that was we'll @misfitcoach: course of my career that if I stand up, they don't check me out, and then I get keep playing. And it's like, that's a Colin Boesch: Ha ha. @misfitcoach: that's a tough old bastard right there. That is a tough old man. I can tell you though, Colin Boesch: W We're gonna talk about @paige_semenza: It's amazing. @misfitcoach: from my playing days, that those hits don't actually hurt the blind @paige_semenza: Mm-hmm. @misfitcoach: side ones. It's like the drunk driving thing. Like even though your head snaps back, you're kind of loose when it happens. It's scary, but it doesn't really @paige_semenza: Yeah, yeah, yeah, yeah. Colin Boesch: I guess it makes sense. Yeah. @misfitcoach: hurt. When someone's coming right at you and you go and then they s smash you, that @paige_semenza: you @misfitcoach: hurts really bad. That sucks. But yeah. So the Steelers suck. Congratulations, me. especially because it was the Patriots. Colin Boesch: I got my wish. @misfitcoach: They suck too. That was just I don't wanna hear I know Colin Boesch: I mean @misfitcoach: I'm gonna get messages from you guys back home. I don't wanna Colin Boesch: I was gonna say, I mean the su @misfitcoach: hear it. Okay. Colin Boesch: in the Super Bowl last year @misfitcoach: Drake May, yeah, by default, they played Jared Stidham in the AFC championship game in the snow and almost lost. Colin Boesch: True. True. True. @paige_semenza: Hmm. I didn't watch any football this weekend, guys. But Colin, you did. Yeah, Colin, you did @misfitcoach: Gotta create the balance here. @paige_semenza: text me about your quarterback or whoever, and you sent a sad face. And I was like, @misfitcoach: Yeah. @paige_semenza: I don't know. @misfitcoach: Okay. @paige_semenza: I don't really have much going on. Colin Boesch: We'll get there. Hold on. @paige_semenza: I don't have much going on. I did say last week that I'm in a bartending course and I have to take a speed test at the end of this week. So how many drinks can you make in seven minutes? They give you 23 drinks that you have to make. So we'll see how many. @misfitcoach: Listen, if someone's ready for an AMRAP, right, in a different category, you've done a few. @paige_semenza: True. Yeah, it's funny, though, because like you don't really like you can read the index card and be like, all right, an ounce of vodka, half an ounce of Kahlua, whatever. But it's like you actually learn the drinks so much better by repeatedly making it over and over again. Just the muscle memory that it creates. So yeah, I think I might buy some practice bottles. We'll see. Listen, I'm a CrossFit Games athlete. I take everything to the, you know. 10th extreme. you guys will see speed bottles here. I'll have a little table @misfitcoach: I was just like, you're explaining. I'm like, Paige, you already know how to get better at this, okay? If we need to do a separate call, we can. Yeah. @paige_semenza: laid out. So Colin Boesch: That's awesome. @paige_semenza: yeah, speed test. I'll let you guys know how goes next Monday. Colin Boesch: Very excited to hear about that. @paige_semenza: Who is just about to walk in? Colin Boesch: that was my mother @paige_semenza: No. Colin Boesch: telling me that I am about to be late to go pick up my son. But I will so I will make my anecdote or my coaches or people too quick here. every ounce of confidence that I had last week about the Bears is gone. @paige_semenza: the lowest scoring game on the planet. @misfitcoach: Brian Flores will do that to you. Colin Boesch: Yeah. That's I mean, I said that I was nervous about about Minnesota, but Nine to three and quarterback going down for what seems to be an ex extended amount of time is pretty much the end of the season in week two. so yeah, so it was an interesting weekend in that way. the other itty bitty anecdote @misfitcoach: But but we have we have a CrossFitter is now a starting quarterback in the NFL, which is amazing and awesome. So yep. Yep. Colin Boesch: That is true. That is true. Yeah. That is true. Tyson Bajan, the Bayon C starts. Hiller @paige_semenza: And that'll be fun. Yeah. Colin Boesch: can get his wish of. I don't know if we're supposed to mention Hiller on this podcast or not, but Hiller will get his wish. @misfitcoach: You absolutely can. Colin Boesch: Hiller will get his wish of seeing if Tyson can handle the offense better than Caleb. I have a @misfitcoach: Mm. Colin Boesch: very heavy doubt about it, but never know. and then my other piece of information is we went to what's called a railana's if you've ever heard of that Drew. It is like a kids consignment sale. So like @misfitcoach: Okay. Colin Boesch: my wife actually owns one now. She's also starting a business this year. @misfitcoach: Nice. Colin Boesch: so we went to one in West Chicago which is like the top 10 like largest ones in the nation basically And it was like 200,000 items. They took over like a l an old Lowe's. And I'm like, I was like sitting in there, like walking through these aisles with my super confident wife, who just like knew where everything was, and like all the different baby clothes, and this size is over here, and the Halloween costumes are back here. And I was like, You're gonna do this? @paige_semenza: He he. @misfitcoach: Yeah. Colin Boesch: This is insane. And she's like. We're gonna start on a smaller level. This is one of the biggest in the country. And I was like, Okay, because this looks like it's a lot of work for a long weekend. @misfitcoach: What is the negative version of nostalgia? Is it still nostalgia? Like, what is inverse Colin Boesch: I @misfitcoach: nostalgia? Being a little kid with my mom in a department store, like I still like if I go into like a like Ross or Marshall's or TJ Maxx, I get like this feeling in my chest that's like, I'm gonna die here. I'm gonna be here for the rest of my life. my goodness. That's what I thought of immediately. I was like, I would Colin Boesch: And we went Yeah. @misfitcoach: be laying under one of the tables groaning. Get up! Get off the ground! Colin Boesch: Yeah. my god. Like @misfitcoach: I can't! What are we doing here? Colin Boesch: Archer was like so beyond overwhelmed that he came with us. And there's like toys on every corner everywhere. And he's like looking @misfitcoach: Ooh, yeah, that would be cool. Colin Boesch: at everything, and everything's five dollars because it's a technically like a goodwill or whatever. And I'm like, man, this is this is killing me, it's killing him. And the Bears game starts in 20 minutes. Can we go? @misfitcoach: Yeah. that was the other thing. I was choosing paint choices for my new house while the Steelers were playing. That was tough. We made it @paige_semenza: It's a double whammy. Yeah. Colin Boesch: That's a double. @misfitcoach: we made it through. We made it through, but yep. Colin Boesch: Proud proud of your dedication. @misfitcoach: All right. did we do it? @paige_semenza: We did it. Colin Boesch: I think we did it. @misfitcoach: Thank you for tuning in to another episode of the Misfit Podcast. Thank you to our show sponsor, GorillaMind. You can head to GorillaMind.com forward slash Misfit or use the code word misfit at checkout to save on the best supplements in the game and to support this podcast. Shout out to everybody who continues to do so. We really appreciate it. That is the way that you make some sort of financial contribution to the podcast. without buying directly from Misfit Athletics. but you also get something out of it. You're actually buying a product. And you save money. Wow. You should probably just head to GorillaMind.com right now. Use the code word misfit at checkout. this podcast has been one hour, forty five minutes, and thirty-four seconds. You don't need to hear me talk about anything else. See you guys next week.