CrossFit Open 24.3 - with Special Guest Jordan Hopper

In this episode, Sam Fischer interviews Jordan Hopper, a CrossFit athlete from CrossFit Kinesis. They discuss Jordan's background in CrossFit, his motivation for joining, and his experience with the CrossFit Open 2024 workout 24.3. They also share their strategies and reflections on the Open and encourage listeners to try CrossFit.

Takeaways

• CrossFit is for everyone, regardless of fitness level or age.
• The CrossFit Open is an opportunity to test yourself and identify areas for improvement.
• Having a strategy and mindset are crucial in challenging workouts.
• Burpees are a mental challenge that can be overcome with practice and mindset.

Chapters

00:00 Introduction and Background
01:29 Starting CrossFit and Joining CrossFit Kinesis
06:29 Motivation and Goals
07:54 Benefits of the Noon Class
09:18 Challenges and Mental Battle in CrossFit
10:15 Overview of CrossFit Open 2024 Workout 24.3
11:43 Jordan's Experience with Workout 24.3
13:35 Sam's Experience with Workout 24.3
24:31 Reflection on the CrossFit Open Experience
29:30 Encouragement to Try CrossFit

Transcript

 (00:00.73)
Welcome to Cowboys, Not Eggheads. Home of the brave, not home of the fearful. The world needs more cowboys and fewer eggheads. We're everywhere podcasts are found. So tell your fellow cowboys and let's keep the conversation alive on Instagram, Facebook, and Twitter. Remember to subscribe, rate, review, and share. And now, Cowboys, Not Eggheads with Sam Fisher.

Sam Fischer (00:32.846)
always save the best for last always save the best for last crossfit games open the open across open is over thank you god uh... today we have my newfound friend from crossfit i just have lots of friends from crossfit you know i'd like to across fit and i really didn't care i didn't i already had friends in the anymore but this i guess it's a very benefit a pleasant surprise across it

Welcome to the podcast Jordan Hopper. Now Jordan is a guy that I had mentioned earlier and I can't remember which episode it was. Oh, that's my other podcast. Yeah, it was the other podcast I had. I called him Jordan Hooper. So his real name is Hopper. See, that's how good I know Jordan. That's all right. I actually know him as tree and I'll never forget because I'm terrible at names. He gave me a great clue. Jordan goes about what? Six foot. Six, eight, six, nine, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight, six, eight

6 '9". Yeah. I thought he was 6 '7". He's a tall bra. And he goes, well, who's the most famous basketball player of all time? I'm like, Michael Jordan. Well, there you go, Jordan. And so I've always, that was a very helpful tip. But I just call him Tree. Big dude. Now Jordan is a different perspective, I think, than what we've had from the other two. 24 .1, 24 .2, those guys were seasoned.

Ten year Grizzly Nooner veterans, but Jordan I is this yours first open or second open? This is my third there is it really so my my first ever real CrossFit workout was 21 .1. What was that that was? wall walks and double under Oh have mercy that was that was my welcome to CrossFit moment if you're six foot nine wall walks You're not exactly pleasant no

Yeah, I uh, yeah, good for you dude. That's awesome. The first CrossFit open was in the first CrossFit workout was in the CrossFit. Oh, and that's two years. That's already been two years 21 .1. So it's two years ago. Three years. Wait a minute. Three years ago. Yeah. Three years ago. Three years ago. Really? So we've known each other that long. Been doing CrossFit for three years. I had, I hid in the early morning classes.

Sam Fischer (02:47.758)
for a while before I started popping up at noon. Okay. But yeah, that's now why are you a nooner? I am a nooner because of I like sleeping in in the mornings. Oh, that's pretty honest. I thought you were going to say I'm a great guy and just want to hang with me. But okay. Yeah, I I started at 6 a .m. and

I started because I was in the 180 program. I know you've had Matt Jackson on the show before. Yeah, we had a 180. I can't remember if it's Omaha 180 or 180 Omaha. 180 Omaha. Is PetSmart or PetSmart? Yeah. It's 180 Omaha. Yeah. So I actually went through 180 Omaha. Good for you. So that's how I started. Yeah. And so I think I knew that. Yeah. So I started. Some of those folks as a part of that program.

about some this this mentor is part of the program is part of the program but not everybody stays a lot of people right this was crazy it was wonderful but i'm out right you are as a state yeah i i fell in love with crossfit uh... was in one eighty and all right now we're going to be part of the matter why did you fall in love with crossfit i a m well so i got a little bit like my backstory was i'd played sports in high school so i got worked out then and then after high school my guess is you were playing tennis

I actually did play tennis. Oh my god. I was a tennis player. Please tell me you played basketball at some point in your life. I did. Okay. I did. But yeah, tennis was a spring sport. I grew up over in Council Bluffs in Iowa. Okay. So in Nebraska I think tennis is a fall sport. Correct. In Iowa tennis is a spring sport. Gotcha. Okay. So during the spring athletic season I was a should have been running high hurdles or something. But okay. But tennis you work on some agility. Yeah, yeah, yeah. But yeah, so.

Well, I mean after high school then I took a 12 year hiatus basically from working out until I walked in the door of CrossFit Kinesis as a member of the 180 program and I mean it was pretty rough. Pretty?

Sam Fischer (05:01.022)
I mean it was okay. It was not pretty. So you're 30 years old when you came back into yeah, I was 45 so cry me a river but go ahead I mean, yeah but yeah being out of doing anything physical for over a decade and then It's being so that's what's like being sore. Yeah being being six foot nine. Yes There were quite a few

tight tendons and joints that weren't happy about necessarily being moved. But I just, I don't know, I kind of, I guess it was almost like the runner's high that I would get after a workout. Um, and seeing just even in that four months of being in the one 80 programs, seeing just how I felt different, how I slept different, how all of the sudden, like my back started hurting a lot less, probably because I'm engaging.

my core and those muscles and strengthening all those muscles. And I was like, wow, like I feel like a different person. And so like I really enjoy it. And like part of my motivation is I have four kids and like not one, not one, not two, not three, not three, not four. Yes. Four children. Now we shut down the factory or we still the factory has been closed. Is that right? Yeah. Workers went home. The factory has been closed.

Good for you, man. But yeah, four kids. My oldest is nine years old. She'll be 10 in September. But part of my motivation is being able to do things with them as they grow up. We like doing things outside. This summer, we're going on a trip to Colorado and Utah. We're going to hit like seven national parks. Wow. That's awesome. Yeah. It's going to be like a kind of like a two week thing.

Kids aren't gonna forget this trip. No. Mom and dad won't either, but it's, you know. So we're phrasing this as, it's not a vacation, it's an adventure. Right. We're going on an adventure. Good. Good attitude. We're gonna go hiking, we're gonna, you know. You have an agenda, but no agenda. Right. You're not gonna say like, this day we're doing this, or you're just going west. Right, we're going west, and we're gonna be outside. That's awesome. That's the plan. And you're gonna try and keep up with these four kids. Right. I think you can. Yeah. You can outrun them. Yeah, my three -year -old...

Sam Fischer (07:25.518)
The other day he was like, he's like, dad, you're slow. I'm faster than you. I was like, line it up right now. We'll find this out right now. Who's fast? I was like, oh man, the competitive juices just. So you're one of those guys that like cross it. Why must two? I'm in my 10th year of complaining. So, but why, but why noon? Why noon? Did you answer that? Yeah. So yeah, I mean, I don't like, yeah. So 6 a .m.

Um, I was kind of like a, it was like a six day or bus kind of life. I lived for a while. And then, um, after I got to one 80, my job changed and now I work from home most of the time. I go into the office some more manageable. So, and things are just more flexible. And I found out, yeah, I found out that I have more energy at noon class. I feel like I get a better workout in at noon class.

Is it hard for you after to go home sometimes though when you're like really super tired and you have to do something with work? Yeah, I do feel like it gives me almost a little bit of boost for like a boost of energy for the afternoon. Okay. Helps me limit my afternoon caffeine consumption. Everybody gets out of there like right at one o 'clock and ladies and gentlemen, I mean there are times where I think that I just freaking played dodge ball with her.

dodging semi trucks on the interstate. I mean, you know, and I got clipped by a couple of them and I can't just walk out there like nothing happened. It takes me about 30, 40 minutes just to like, just to be able to get up again and walk out of the gym. And then I get home and I have lunch and then I'm just like, whoo, I need to take a nap. I never do, but I feel like it. But yeah, you're a younger guy. Well, there are those days for sure when it's just like,

I have to sit on the bench after class and just think about all the choices that led me to that moment. Caspar once said that CrossFit is the practical application of the spiritual battle. And I think that's probably the most accurate thing I've ever heard about CrossFit. Yeah. It is just so if you don't.

Sam Fischer (09:46.67)
It forces you to battle things that you wouldn't otherwise battle, basically. And so it does. It gives you, if you're working and are doing other things outside of CrossFit, which most of us do, it just makes the hard things outside of CrossFit seem easier or more approachable, or you go into it with more confidence. Okay, well we are here today to talk about the concluding workout of the

CrossFit Open 2024, which is called 24 .3. 24 .3. You missed the pregnant pause in there. The 24 .3. Yes. Thank you, Dave Castro. I should do a whole podcast on that guy. But anyway.

It is mine was different than this is gonna be two different very different tails because mine being 55 plus finally Sort of benefited me a little bit in the sense that I have a I had different movement standards and I had a different weight but what Jordan had to do is his assigned workout in 15 minutes was to do the following five rounds of

10 barbell thrusters at 95 pounds.

So you do 10 thrusters and you do 10 chest to bar pull ups, which is pulling your butt off of the ground up to the bar with your, so the bar hits your chest. Easy enough. I don't think so. So that would be, so you do five rounds of that. 10 thrusters, 10 chest to bars. Then you get one minute break.

Sam Fischer (11:43.694)
And then it goes to, I think it's five rounds. Yeah, five rounds of seven. Now you only have to do seven thrusters. Oh, but they're heavier. For Jordan, it would have been 135, and he was doing bar muscle -ups. That's where, if you imagine a chin -up bar, you are hanging for the bar, and that's the start of the position. The end of the position, you're on top of the damn bar, pushing yourself off of the bar.

And it's it's it's always the last ones always separate them in from the boys workout, which it clearly clearly did now I had to Do instead of chest to bar my first were actually regular chin over bar pull -ups and my weight assigned weight was 65 then one minute rest and then I went into 95 pound thrusters and then I got to do the chest to bar

There are not very many people in our gym that finished under 15 minutes. I saw four of them. I know what you did. You taped videos of them. But this is a brutal, brutal workout. So before I talk about my experience, we'll talk about your experience. One of the things that we, the CrossFit Kinesis is famous for is encouraging, I use that word.

Quote -unquote encouraging folks to go rx even if you have one rep rx as I've described before you're still gonna be higher in the worldwide state Standings if you do that. Well, that's all good and dandy and I've done what Jordan did And I've been there so I understand the perspective of this tell folks your story of 24 .3 What did you do in 15 minutes Jordan? Oh and?

15 minutes, I did 14 reps. That's awesome, dude. So those first 10 were just fine, right? Yeah, the first, so the thrusters went fine. Even though if you're six foot nine, it's still no picnic boys and girls. Yeah. A barbell thruster is, if I try and just like, give me a haircut over the phone, dude, describe what a thruster is. so the thruster, so you pick up the, you squat clean the bar. So you catch the bar.

Sam Fischer (14:04.494)
You go into a squat clean and then you stand all the way up and you push the bar up. I call it in the CrossFit, the standard is ass to calf. Yep. And then all the way up the bar, all the way up over your head. All the way up over the head. So in Jordan's case, it almost hit the damn ceiling. Yeah. Yeah. And you know, you could have hung a basketball hoop from my bar and it would have been a regulation hoop height. Correct. So that was no picnic, but I bet you got those 10 done pretty quick. I did. Now you attack him like, I'm going to get these done as quick as I possibly can. So I.

I moved, I was trying to move smooth because I had, like you mentioned, I filmed the, I filmed a couple of the higher level athletes at the gym the day before. That scared the hell out of you. And I saw them go super fast at first and then they got dog tired. And then like by the end, like it was a heart rate mother trucker of a workout. Yeah. It was so going in, my plan was I hadn't truth be told, I had never completed a chest to bar pullup.

I hadn't really ever tried a chest to bar pull -up. No, why would you? I had done plenty of chin -over bar pull -ups and I'm like, I'm right there for my pull -ups. So my plan going in was I think I can get the extra couple of inches to touch my chest to the bar, which is the standard. I'm going to stop just for a second. Your chin -over bar pull -ups, what's the most you've done unbroken?

Unbroken, I can string together like five or six. OK, that's really good. So it's come a long way because when I walked in the door in 2021, it took me three years to figure out how a kipping. I could not do one pull up. Like, no, I couldn't. It took me three years. Yeah, when I walked in the door. So my my thought was, I think I can get chest to bar pull ups consistent enough where my goal was to flirt with finishing that first five rounds.

Yeah, go out walking in the door. It's a paper tiger, isn't it? Yeah. And actually, it's not a it's a it's a it's. Yeah, I'm sure. To quote the prophet Mike Tyson, everyone's got a plan until they get punched in the mouth. Yeah, that's right. And I got punched in the mouth. Uh huh. So I got there. I I got to see if in or in our post after probably doing one in probably my first 10 attempts, I was able to get the four.

Sam Fischer (16:29.294)
chest to bar pull -ups. Oh really? Interesting. So fresh I was able to get there, but then I was getting up there and I was probably an inch or less from touching my bar. See that's always been my problem with that damn movement. I'm frightened I'm going to crush my freaking chest. Like every time I would swing, you know, get up there and I would be an inch or less from touching my chest to the bar, which is the standard, but I didn't touch it.

So then my judge being a good judge assessed a no rep. Integrity. Yeah. And I had a tree for judge, right? Two trees go together, right? Yeah. Yeah. There's another guy. Dr. Troy. Dr. Troy. And yeah. So and I told him like, don't let me get away with not like I want to be held to the standard. Good for you. So I spent 12 minutes basically trying to get my fifth chest of bar.

and I never got it. Wow. You were frustrated. Yes. How many attempts do you think were in that 12 minutes? I mean. Did three a minute? Yeah. That's a lot of physical frustration. Yeah. Like, had I been able to complete those no reps, I had a chance of probably achieving my original goal of getting close to finishing that first round of five. Yeah. But that's...

That's not what happened. And so it's a man of integrity. And it turned legitimate reps. And it's you. I mean, yeah, it turned into a mental battle. Yeah. More than anything. Yes. Of not wanting to just get in my car and leave. Correct. Yes. It was brutal. So you were actually though you were tired then afterwards because you were fighting, you were fighting for 12 minutes. I mean, like, yeah, fighting to try just like the rest of us were fighting. But.

You're trying to fight to hit that standard. Yeah. Interesting. And so what would you do differently? I hope that you don't try that workout again. No, no, no. If you were to do that workout again, if it showed up in our regular programming, what would you do differently? So for me, the open and regular programming are two different things. Oh, for sure. The open is where.

Sam Fischer (18:54.39)
For me in my mind, those three open workouts are for me to test myself. To see where I'm at. Like I'm going to try to do RX no matter what. In a regular workout, maybe I try it chest to bar and if they stop, I immediately go to chin over bar. I go back to what I can do because in a normal workout, I want to get the intended stimulus of the workout because that's what's going to help make me get better. So in a...

If we see this again in four months of Kyle programs, that I would probably end up doing mostly chin over bar so that I can keep moving, which I did. Yes. Right. Yeah. I would scale it down to something I could do to keep moving. Um, that would probably be my plan for in a normal workout. Gotcha. So my story of 24 .3 is, and I don't probably have as much as integrity as Jordan, but I had to do.

I never do chin -over -bar pull -ups during the year. It's just something I don't do. Basically, because I've had no fewer than three medical professionals telling me I have no business doing anything with my shoulders in that manner. Because I don't have, I wish we had cameras in here. You could see, for me to put my arm where it should be,

is there is it's not done without restriction or impingement and so I just I normally I get really good at ring rose I'm damn I'm good at ring rose which is on the ground with your feet on the ground and yours you can adjust the angle and make it as difficult as you want you put a box up there put your feet up on a box you do lots of stuff you still get strong anyway so I don't I'm like you I so I'm gonna do more acts

And I don't ever do this during the year and I have to do singles, ladies and gentlemen. So I ended up doing, I did get through the first round. So I did 50 thrusters and 50 single, single means stop, jump back on the bar. And I, I mean, I'll be honest with you. Now, none of the coaches stopped me. I saw coach Ben look, give me the evil eye once or twice. Um, but.

Sam Fischer (21:16.814)
He didn't stop me. He's fine. I'm an integrity guy. And I told my judge, Numchucks, Jeff Niemanchek, who was on episode 24 .1, anyway, I told him, I'm like, listen, you can no rep me. And he did, he no rep me once. But I suspect that all of those 50 pull -ups that I did, I would suspect that a third of them probably were not quite up to snuff.

But who cares, we're having fun, right? So what I did is I was very pleased with my results and I ended up getting four, I think my tiebreaker was 13 .56. So basically I had 14 seconds to get into the next round and I did four thrusters, 104 reps. For me, it was the most successful workout probably of the open in the sense that I had a strategy.

for the first time in my life, I actually had a strategy going in as to how I was going to do this. And I executed exactly the way I wanted to. And my strategy was I knew that I was going to get tired. I mean, it's like, like we said before, it's a heart rate. This thing is designed to keep your heart, to excel your heart rate and keep it excelled at a very high level from a muscular endurance standpoint, a very high level. And I thought,

I've just got to control my heartbeat this whole time. And so on the thrusters, I went unbroken on the first round. The second round, I intentionally went six and four, not because it was taxing necessarily from a muscular standpoint. 65 pounds, not a lot of, that's a joke for me. I mean, that's not a joke for me, but it's light for, it's relatively light for me. I went six and four just to have the opportunity to stand back from the bar for two seconds.

and just catch your breath and then jump you just kick back right up to it and you do it and then on the the pull -up side of things I had Jeff Nemechek give me a five second countdown in between and so he just after every time I drop the ground after a pull -up he would just five four three and it kept me in a rhythm because if your heart rate

Sam Fischer (23:37.422)
is out of whack and you're taking just rest at what you think you need to rest, I would have never made it to the second round if Jeff hadn't done that. And it was really hard. Really hard. I mean, I was on six and seven on some of them, but I tried to keep within, you know, he'd give me a countdown, five, four, three, two, one. So I was actually pretty pleased with what I did. I don't want to do it again. And, uh,

Yeah, I never and so that second round I would have to done chest to bar and it I would have been like you would have been standard looking at the bar. So yeah, that was my experience of it. So how was your overall open experience? So you've done been through three opens. How was it? How did you do? So great to give yourself. It's it's hard because it's like I didn't.

I didn't feel like the performance was what I wanted it to be. It never is. But, like, I feel like I have identified some things that, like, for the next year, I kind of want to work on. Like, those are weaknesses in my game, and those are things that I want to work on. Let me guess. Double unders, this guy was whipped to shit. You should have seen him.

Yeah, double unders even the Lord Lord and Savior said maybe I should get her maybe you should get a reprieve I mean, right it was like wow yeah So yeah double unders burpees like just being a tall guy burpees are just gonna be hard but I I heard a thing. This was about a month ago. It's like hard things don't get easier. You just get better at doing hard things mm -hmm, so

for burpees i'm just going to get better hard well actually an episode called do hard well gonna learn to do something hard better so that's my plan with burpees uh... and then just a bar that was like each week each workout featured a weakness for me a good learning weakness so all i can do now is in the next year be like you know what so it's when those movements come up i'm going to move extra intentionally and i might spend extra time outside of class

Sam Fischer (25:52.61)
working on those things. Good for you. That's awesome. I probably won't listeners, but three will. Burpees are that one is a all that is is mental. Right. That's just mental. And I two years ago or last year, I can't remember. I did a.

I was supposed to do 600 burpees or something for veterans or something in the month of November and I did like 780 burpees, which is, you know, you do the math, you're gonna be working on burpees and I would, I got to the point in my mind where I calloused my mind, it's just sets of 10. I can do a set of 10 burpees. I can do that anywhere, anytime, whatever. And I, since that time, I don't have, I lost that.

I lost that callus in my mind. So to me, burpees is just it's just mindset. It's just it's between your ears. One hundred percent. It's just nasty. It's just nasty. You just you got to get used to the feeling of it, I think. Yeah. But so in my mind, like a burpee, I think about my ninety eight year old grandma. Uh huh. She'll be ninety nine in June. Like at her age, a burpee.

could save her life. You know what I mean? Yes. Because Burpee is falling down and getting back it off the floor. That's all it is. So Lord willing, I make it to 98 like my grandma. Really? You want to live that long? I mean, if I do. That's I'm going to be a nasty mess if I'm about 80. That's not going to be good. But if I did, I'd be like, I'm going to be a nasty mess if I'm about 80. That's not going to be good. But if I did, I'd be like, I'm going to be a nasty mess if I'm about 80. That's not going to be good. But if I did, I'd be like, I'm going to be a nasty mess if I'm about 80. That's not going to be good. But if I did, I'd be like, I'm going to be a nasty mess if I'm about 80. That's not going to be good. But if

would want to know how to do a, you know, have a burpee in my arsenal still, because it could save your life. So it's really, burpees are just kind of a simple thing of life is you fall down and you get back up. That's correct. That is correct. Do you track, so do you put it, did you go into the national, do you, so you know where you're at. So I'm the same way. He's a man of integrity. So for those who want to see, they can go and look.

Sam Fischer (28:02.766)
on crossgames .crossfit .com and you can just plug in Jordan Hopper, CrossFit Kinesis, there he is. You can plug in Sam Fisher, CrossFit Kinesis, there he is. Now Jordan, you'll have to check the 16 to 54 year old male category. And for Sam, you'll have to check the 55 to 59 male category. You can see how we did. My goal this year was to be at 50 percentile, which means I'm right in the middle of the CrossFit crowd.

Unfortunately, I did not make that. However, with this last, before 24 .3, I think I was at 33rd or 34th percentile, no 31st I think, 31st percentile. And I'm now, I look this morning, I'm at 36. So I hope that number grows. I haven't pulled up right now. I am in the 29th percentile for men 16 to 54. Well, dude, there's nothing wrong with that.

Nothing wrong with that. And I also confirmed there is a second Jordan Hopper on there. Oh, there is. The other Jordan Hopper is in, has his country is the UK. So I'm, I am the American Jordan Hopper. Gotcha. Well, cheerio mate. For any listeners out there, I'm the American Jordan Hopper. the American Jordan Hopper. Yeah. Yeah. Well, it's fun. And it, you know, it is what it is. It is what it is. There's always going to be one guy, always going to be one guy to beat you. That's why we come back. Yep.

Man, I appreciate your time today. Yeah. Anything else you'd like to add? Well, I'm super glad to be on the show. Thanks, Sam, for having me on. Yeah. And I would just encourage a listener, if you've ever thought about CrossFit and you're nervous about doing it. Don't do it. No, I'm kidding. I think you should do it. I know there's the running gag of, how do you tell if someone does CrossFit? You wait five seconds and they'll tell you that they do CrossFit. Correct.

And I was going to tell that Mike CrossFit joke on the podcast this year. I forgot. And that is a CrossFitter, an evangelical Christian, and a life insurance agent walked into a bar. Know how I know? Because they told me. They all told you about it. Anyway, I'm sorry to interrupt your story. No, I I think that CrossFit is for everyone. Like it's designed to.

Sam Fischer (30:29.102)
be a functional thing. I see there are people in our gym 70, 80 years old that come to classes. There was a guy, yes, that is correct, that did the CrossFit Open. There were four -year -old children doing the CrossFit Open yesterday. You see that? It was awesome. I know he did, because I got a picture of him filming the kids doing it. There's also a gentleman yesterday who has one leg.

It was doing it. Yeah, and it's like You know, what's your excuse? I mean Now the biggest misperception about CrossFit to me is that everybody thinks I have to be in shape to do CrossFit Listen, or I'm gonna look silly or I'm gonna nobody cares I mean we care about you would care that you showed up But when I'm in the middle of my workout, I am NOT worried about you. Trust me, right? Yeah, I Everyone else is the furthest thing from my mind. Yeah when I'm

picking up a heavy barbell to try and put it up over my head. I'm not thinking about like, yeah, Jordan looks silly doing that. I'm more worried about Sam like just trying to get his next breath. Right. But yeah, like if, I mean, any level of movement, I know Kyle has said that they've programmed workouts for quadriplegics, like finding ways for them to get some sort of stimulus. Like it's not about being like a super fit.

you know, person running around with your shirt off and whatever, it's about like, how can you improve yourself on any given day? Physically, put your, put your body to the test to how can you, how can you get 1 % better? That's right. So if, if you're on the fence about it, just do it. Like any, any CrossFit gym in the world will welcome you in with open arms into a community of people that want to support you.

and help you improve yourself. That's right. Come on in. The waters is fine. Thank you, brother. Thank you.