Double Edge Monday Update: HYROX, Open Gym Rules, Steps, Sauna + Feb New Member Pricing Changes

This week’s Double Edge Monday update is a longer one — but it covers everything you need right now:

✅ Programming focus for the next ~5 weeks (clean & jerk + bar muscle-ups)
 ✅ HYROX Vegas crew update + what we learned from our full simulation
 ✅ How we’re training HYROX at Double Edge (CrossFit foundation + extra running)
 ✅ Open gym policy reminder (who it’s for and why we don’t do “open gym only”)
 ✅ January coaching reminder: book time with me for nutrition, goals, macros, or injury modifications
 ✅ Alcohol: understanding trade-offs + how it impacts sleep, stress, and long-term health
 ✅ Steps goal for 2026: how to “fill the gaps” with small daily walks
 ✅ Committed Club: possible new recognition tier for 16–20 sessions/month
 ✅ Recovery Room: sauna vs cold plunge — what actually matters and how to use them smart
 ✅ February pricing/admin updates (new members only — current members unchanged)

If you’re a Double Edge member and want to chat 1:1, my calendar is pinned in the WhatsApp group.

Love you guys. Peace.

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Transcript

Programming Focus: Cleans And Jerks

SPEAKER_00 0:01

All right, party people. It's time for that little Monday update. So today's gonna be a little bit longer. I'm sorry for those of you that don't like that. Hopefully, there's some value in all the things that I want to discuss today. Right? Had some topics come up that I want to have a moment with you. So, first thing, programming. Right now we're focusing on squat clean, push jerk, all right? Clean and jerk. The end of the day. But yes, we are focusing on the push jerk, full squat clean, building some strength and improving that lift. And then we are also putting a little more emphasis into the bar muscle up, which translates into kipping pull-ups, kipping chest to bar pull-ups, and the skills required for those. All right. So that's the two kind of focuses in the programming. Yes, we still got the Metcons and all the fun things, all the sweat things. All right, it's all still happening. So, but those are kind of two focuses in the programming. I won't beat that too much because I did make a video yesterday on the weekly programming update that is in Sugar Wad. If you want to know a little bit more, I try to dive into important details, thoughts, and things related to programming in that video. All right. So it's in Sugar Wad. It's underneath Monday's workouts, and you can watch it there. Yeah. So that's kind of the focuses for the next about five weeks, improving those two things. Okay. Next, we had a high rocks simulation here on Saturday. All right, it was awesome. The crew that is signed up, there's about, I think, 28 of us signed up heading to Las Vegas to compete in the actual High Rocks event in Las Vegas. The simulation that we did here on Saturday, that some people in the gym were like, oh, I didn't know that was happening. I know, because I didn't tell anybody outside the people going to Vegas that that was happening. That was specifically for them because I'm coaching them all in a private group for all the people going to Las Vegas. If you're interested in high rocks, want to learn about it, interested in training for one, I'm happy to let you know how we're running that here in the gym. We can set up a time. My calendar is in the WhatsApp group. You can book a time anytime that's available in there, and we can sit down and have a conversation about all things related to how I am running high rocks here at the gym. Just a quick overview of how that's going. I'm basically guiding the group through extra running, which is outside of class. We get all of our strength training from our regular CrossFit class. And when we ran the simulation this weekend, everybody did awesome. You know, there was nobody in the gym got stuffed by any of the individual events. And uh overall, everybody did really good. The biggest thing is high rocks is five miles of running in 1,000 meter intervals. You do eight of them. So it's 8K, which is just slightly under five miles. And training that requires doing running outside of class. We get the strength stuff in CrossFit. Like the whole group has a great foundation there. But what I do specifically, and you can see it in the sugar wad app, is programming uh specific running intervals and running, running, more running. So that's something we're all doing outside the you know group class hours. It doesn't make sense to have a high ROX class per se. Uh doesn't fit. Uh, we get our strength and conditioning required for high ROX in our CrossFit classes. I'm a big believer in that. And I plan on doing more detailed video of the relationship between high ROX, CrossFit training, understanding the differences and thoughts there as like an industry. Um, I'm a big fan of training for it. And I think our general training that we do in class was is a great foundation of fitness. And then we have to layer in more running. It's just that simple because it is 50% of the entire event. Out of 16 events, half of them are 1,000 meter runs. And, you know, anywhere from 30 to 50 minutes of the entire thing for some folks is running. So you have to have that running foundation, but you also have to have a strength foundation. And I just watching all the people who have been long-term members here totally fine with the strength pieces for the divisions they signed up for. And we are improving our running. So the simulation was an invite to them to run them through a full high rock simulation so they could get a test of what it's going to be like, roughly. It wasn't a perfect test, but we are able to do all the events in order and um feel out the whole event. And the goal of that was so we can get a little more specific if we needed to plug any holes leading into Vegas. Um, I'm happy to report that I didn't see any gaping holes for anybody who signed up. So that's a testament to the consistency of everybody participating already in the consistency in their fitness, already laying a great foundation for doing this event. And the more that, you know, we continue to improve our running, which is just something that, you know, just has to be done, you know, and either you guys get together, some of them run together, but most of us just do it outside of class. And layering that in with our regular training is how we are approaching high rocks. I know there are specific classes and this and that at various places that's quote unquote high rocks classes. I don't see the need for that. Um we develop phenomenal strength capabilities for the high rocks events in our regular class. CrossFit builds an amazing foundation of strength and conditioning for the high rocks event. Um, but it is a 60 to some people two hours, but it's anywhere from a 60 to 90 minute event on average. So training that time domain is hard for any class setting in an hour. So that's just something where we just have to build our aerobic capacity and adding, you know, anywhere from one to three specific running workouts a week is what I'm programming. It's in Sugar Wad. I mean, you guys can see it, for this group to layer in on top of us doing class. For most of us, it's not replacing class, it is on top of doing class. And um, it's working really, really well. I was pretty impressed by the entire group as a whole and what they did this weekend. And again, if you're interested in, I'm really enjoying it. You know, I am. I do think the event is a great test of aerobic fitness, and it's forced me to get out of my personal comfort zone and improving my running, which has been I'm not a huge fan of running, but um not because I don't think it's good for you, it's actually really good for you. This is gonna be a separate video, but I do, I'm excited, I'm fired up, and I know I do believe that I'm going to plan a destination high rocks trip like this every year, at least one a year, maybe end up being two, to where we travel to like Vegas, Anaheim, you know, West Coast, Phoenix to compete in an actual High Rocks event. Now, the HyROX event, that is their business, right? They run these events and they're massive, huge scale, thousands of people competing. Carson City CrossFit is hosting a high rocks simulation. So, similar to what I put the group through on Saturday, it is a simulation. They're not no nobody but HyROX can run a HyROX event. Okay. It's like nobody but Iron Man can run a sanctioned Iron Man event. They own that. Okay, that is their thing. But us as HYROCS affiliates, which Double Edged Fitness is a HyROX affiliate, HyROX training center, if you will, can hold simulations. And Carson City CrossFit has a great venue and they do a great job. They ran a simulation last year, they're running another one this year, and I'm gonna try to get the information from them so I can put it in this newsletter. So if you're interested in signing up for that one, I am going, I believe quite a few people are gonna sign up for it from the gym, and I'm going to continue the programming and building that high rocks community, if you will, within our existing class structure and the extra running and helping guide people down that training journey. Again, this is my first HyROX myself, is gonna be Las Vegas. You know, I granted I've been training and coaching and doing this stuff for a long time, but I'm also learning the sport, if you will, and the event and how to uh appropriately train for it, particularly the running and not taking things too far, you know, making sure we're doing enough. So it's also a learning process for me as a coach, but um, I think we got a pretty good grasp on it, and the group is training awesome. It's really cool to see everybody's base of fitness just get amplified, and uh the growth that's taking place has been pretty cool. So that's what this simulation was this weekend. It wasn't a class, it was just me getting the group that's going to Vegas in here to test the event so that they had their familiar with it. And it's good for teams to run a simulation before they go and compete at HIROC. So they can work on their team strategy. And if you don't know this about the team event, everybody runs the same. So you and your partner do the same runs. You run together every time. Running is not shared work, but then the eight individual events you can break up however you want between you and your partner. So team strategy is important, and that's another reason I want to make sure that our teams that are going down there were able to get a simulation in to kind of feel out their teammates and uh work on dial in their strategy as a team. Individual, you just grind it out. As a team, you can apply a little more strategy, working off each other's strengths and weaknesses a little bit better. But you still have to do all the running together. You're not allowed to be more than five seconds apart. So you and your partner have to stay together, which reiterates my point that the bulk of our training is improving our running, all right, for this event. But if you have questions on high rocks, I'm happy to help. I'm the self-appointed like head coach of high rocks at this point. Uh Coach Faye is also going to Vegas. She has actually done a couple of high rocks. They started in Europe. That's where High Rocks is actually headquartered. So she um she's the one that kind of first turned me on to it. And she's done a few. She has great insights on it also. So you can also pick her brain if you want to learn more about high rocks. Yeah, you guys, I'm happy to help. And yes, I plan on this one's on February 22nd, Vegas. I know that the Carson City simulation is in like early spring sometime. I'll get that date, it'll be in the newsletter and uh share it with you guys. And then we'll see another West Coast one that maybe comes up in 2026, towards the end of the year, that I might organize another destination-oriented, fully sanctioned HyROX event um to oversee and train for. But yeah, so that's what's happening with HyROX. All right. Next thing, understanding Open Gym. All right. I had to have a few conversations with folks. Open gym is an add-on membership, right? It is currently our all access membership. All right, that will be changing in February for new people coming into the gym. Our existing people, there will be no changes. So don't stress. Okay, no changes, but it is, you do need to have an all-access membership to be doing open gym. So if your monthly bill doesn't say all access, if it just says unlimited or two days a week, you are not paying your part to do open gym. And the reason I bring this up is congestion, one, which hasn't been a terrible issue, but I'm still reminding folks out there like, hey, doing a full workout over here on the turf side, you need to be on open gym. Okay. That's just the way it's done here, all right? The night 80% of our members do group class, which is great. That's what I think that's where I think your time should be spent. If you want to do a little extra or you know whatever, open gym is uh a service that we have available, but we it is an extra monthly um add-on. You know, if open gym was just available to everybody, it would be an absolute shit show and full transparency. I don't want to be an open gym gym. You know, global gyms they're not good at getting people healthy and fit. They're just not. So open gym and just working out that's not the business model that we aim to grow, right? What changes people's lives and the passion that I have and all of us coaches have behind fitness is our group class model, which I've 10,000 times believe in way more than working out on your own all the time. Now, some people are great and successful working out on their own, it's cool, but that's not the business and gym model that we at Double Edge Fitness want to have. Because we have the space, you know, some extra space, it is a service that we make available, but it is not the model we want. And I've had in the new year multiple people requesting online do you guys have an open gym only membership? I know some facilities like ours have an open gym only membership. We don't and we never will. Okay, I want to be very upfront and clear about that. We will never have an open gym only membership. Now we do have people here that pay for all access and primarily do open gym. And they that's their own prerogative, right? In my mind, you can save money and go to a regular gym, but they like the cleanliness, the organization, the equipment, they like the vibes, they like the you know, being able to engage with the coaches and so forth. So it's great, it's it's fine, but we will never have a tier of membership that is open gym only, that's cheaper. If you want open gym, it's gonna be our premium membership to have that perk available to you. And that keeps congestion. We also do reinvest into open gym stuff and various pieces of equipment and whatnot. And it's something that I will keep limited. Like it's there's not gonna be just endless open gym memberships. I am keeping an eye on daily hours of usage. I don't want, you know, 20, 30 people trying to work out in, you know, in the turf space. That's not something I want. So our goal here and our focus here as a fitness facility is premium coaching and providing you the most effective high-quality workout in a one-hour time frame. That if you do that consistently, three to five days per week, you're gonna be a fit and healthy human being. All right. And we have 13 years of data just in this gym, and me watching some of the fittest people in this gym, all they do is group class, they're consistent with it three to five days per week, month over month, year over year, and they are fit, healthy human beings. And that is our goal here to provide the best product, the best bang for your buck in time and money, but completing that one hour a day in the structured, coached environment of class. And that is the business model that we at Double Edge Fitness lean into, not an open gym style facility. All right. So if you need to make some changes to your membership, I've been talking to folks that you know need to, and some people told I mean everybody understands, and either make the change or stop abusing it. So I just want to be clear there that it is an add-on, right? If you're doing a little foam rolling, a little stretching, whatever, you know, I'm not gonna bust people's balls. But when you're throwing down a full workout, know let's just be grown-ups about it. Know the difference there, okay? Know the difference, all right? Let's not put each other in a weird place. All right. Next, it's January, new year, new you. Just want to throw out the reminder. I'm here to help you guys with your nutrition, goal setting, whatever you need. I've been getting people booking appointments, meeting up with me, and we've been talking about it, diving into some nutrition, fine-tuning some things, reviewing goals, expectations for where you're at and what chapter of life you're in, overcoming some obstacles and whatnot. So my calendar is in the WhatsApp group. It's pinned to the top of my deal there. You can join that group in the newsletter, links on there. You can click on my calendar and you can book a time. All right. And if you can't find a time, reach out to me. I can make other times work. I just have to coordinate child care and um, you know, stuff outside the gym my life to make other times work. But um so far, people have been booking some slots, which has been cool to see. I just, I really want our members to know I am, even if you don't come to my class, I'm here to help as much as possible and help you guys reach your goals. Right? I'm a resource and I'm really, really going into this new year, just trying to make sure I'm very um upfront and open. open about my availability and making it as easy as possible to be able to get the uh help you need. I mean, all the coaches will help you. Everybody will give you tips, tricks, and help you overcome this and that. But I just want to make sure you guys know like if you need a dedicated sit-down conversation, set up some macros, talk about nutrition, most, you know, mostly nutrition is what a lot of these conversations are, but injuries, got something nagging going on you want to talk about, I can typically help point you in the right direction andor teach you some things about modifying and adjusting and understanding the injury better. You know, I've coached lots of people, done this a long time. And um I just want you to know I'm here and happy to share whatever knowledge I have. And if I don't have the knowledge, typically at this point in my career, I can hopefully point you to the right direction of resources locally here in town to help with finding that knowledge so you can continue to crush your goals and overcome any obstacles that might be in your way. Right. So again calendar is in the WhatsApp group all right I have my own channel in there. I plan to evolve that with all the coaches throughout the year but right now that's where I'm coaching High Rocks and that's where my personal channel is there for questions and or I keep my calendar pinned so you can just pull it up click on it book it and yep all right this is available to double edge members only I'm not opening up my calendar to the general public so if you're a member here at the gym I'm here to help you all right any of you all of you cool so alcohol I want to touch on this real quick little Instagram post got put up the other day about all the negative um effects of alcohol so any alcohol equals negative effect little bit little negative effect a lot a lot negative effect there's no little bit no effect all right so all alcohol is bad your body treats it as poison if you're interested in the more details I threw it up in there on the Instagram post on the double edge page you can see it you can read it there's the notes there but basically alcohol contributes to the four horsemen of death you know metabolic disease heart disease uh brain health dementia Alzheimer's and cancer right acetylaldehyde is your body your liver has to deal with it so all other bodily functions from the liver shut down so the liver can deal with the alcohol too much of it well any is negative a little bit is a little bit negative a lot is a lot bit negative but I'm not sitting here on the high horse saying you gotta go like totally abstinent from alcohol right it's not a bad thing but alcohol is the only drug that you are looked at sideways on if you don't participate in it. If you say hey I'm not gonna drink people automatically assume you have a drinking problem right it's it's got this inverse societal relationship that is very interesting. And if you're out with friends who like to recreationally drink or you know you get together friends it's just normal and then you decide you know I'm not gonna drink and then you go out and they're like oh you're not drinking why why and I can get that that can be challenging and there are ways to overcome it change your friend group that's one way might not be the best way but you know I can honestly say over my years my friends group has changed. It is what it is you tend to outgrow people who don't want to evolve so I'm so grateful for the gym and everybody in my life here because we are all evolving together and growing together and getting healthier and fitter together. So like we're all growing in this same direction but is having one or two drinks I mean shit maybe even four or five drinks a week going to be the thing that kills you in the long term probably not I mean realistically probably not is it gonna be something that's holding you back maybe um giving up alcohol and I haven't I mean I just went on a cruise had quite a few drinks um I'm back into normal routine one or two drinks a week tops I really really try to stick to that the best that I possibly can I happen to enjoy alcohol so it's not like I do enjoy it but um I want to make sure that I'm not coming off over the top yes if you give it up I support you I think that's the best thing for your health but keeping it in moderation is good for your health if you drink too much I think you should look into making some changes all right that's where I'm at with it with you guys. You know I want you to continually move the needle forward on your health and fitness uh some people are overwhelmed by the thought of I can't have my glass of wine I can't do this you know what about these parties or these events it is it's life's about trade-offs and you just need to understand the trade-offs that you're making when you decide to consume these things when it comes to your long-term health and fitness and for me personally it's a bigger trade-off to keep it in check and be very intentional of when I'm having a drink and making sure that I'm not mindlessly just having drinks throughout the week. You know, and what is the driver of me having a drink? Am I having a drink because I'm stressed out about something and I want to you know kind of knock that stress burden down to chill out or do I need to go deal with this source of stress fix that so that this feeling doesn't come up and that's been something over the last few years I've been really working on for myself personally because alcohol would become a tool for me to wind down and you know kind of bring that stress anxiety into bay. Unfortunately it has this gross circle of life when you're using alcohol to mitigate stress and anxiety because sleep is one of the best tools to help mitigate stress and anxiety then you have some drinks and then your sleep is shit and then the next day it's worse. And I've noticed that with myself multiple times you know you have some drinks and the next day you're more anxious than you were the previous day. Like it's compounding in a negative manner when it comes to that psychological experiment at least for me it is that's when it's like okay I need to focus on dealing with what's causing extress better so that I'm not having these um responses and like trying to drink to mitigate them. And there's some tools I mean there's some great non-alcoholic beverages I do enjoy non-alcoholic beers I like beer but you know it's a calorie trade-off also even the non-alcoholic ones you have to everything's a trade-off so you got to find you know just ask yourself the question of what and why am I doing this? Is it worth the trade-off? Ask that question consume whatever you want you know when it comes to what we eat what we drink it all has health trade-offs there are health trade-offs in a positive direction there are health trade-offs in a negative direction so making sure that you're just intentionally thinking about what you're drinking what you're consuming and understanding the trade-offs now if you don't understand from a metabolic effect of what said food or drink is doing to your body to facilitate better health and recovery and performance I'm happy to sit down with you and break down the details the best that I can of why or what we should change there to optimize you know better health, better performance, better sleep and mental well-being I mean food and alcohol play huge piece of our mental health. So I want you guys to just be very intentional, right? And that's that's the biggest message I can say with it because like I said I still have a couple of drinks per week. And typically it's just very intentional something that like I'll have a martini with my wife it's something we do. So but we're both very intentional about it. It's not every day get home pour drink. You know I'll get home and sit in a hot tub and have non-alcoholic beer. All right you can have you can make some swaps there still have kind of the ritual if you will without the negative consequences and yes non-alcoholic drinks especially the mocktails can be loaded with sugar right so these are all trade-offs that we need to be mindful of okay we're giving up the alcohol but we are now in we're now consuming a lot of sugar so you got to trade off there you know non-alcoholic beers still have carbohydrates still have car calories in them you just you need to understand just acquire the knowledge of what you're consuming ask the question of why am I consuming this is the trade-off worth it if you start doing those things in 2026 alone you'll start making very positive moves forward with your health just asking the question each time you're eating each time you're drinking is this trade-off worth it either negative or positive right so ask those questions all right and you guys here to help another question came up I'm trying to get my 12000 steps per day average in 2026 2025 I hit it a little over 10 000 step per day average I'm like let's try to step this up a little bit step this up a little bit you know general movement is powerful when it comes to your overall health helps with glucose management it helps with overall weight management it helps with recovery you know sitting in a desk like this for eight hours a day increasing your general movement is going to be very positive now is 10,000 steps going to replace quality strength training and good high intensity aerobic capacity work absolutely not not even remotely close so when it comes to time allocating time appropriately we want to make sure we are getting in our good training sessions but if we can sprinkle in general movement a little more intentionally throughout the day I don't want you to underestimate the compounding effects that that will have over the course of year when it comes to weight management and general health mental health going out for a 10, 15 minute walk in sunlight is one of the best things you can do for your mental health. And finding these gaps so I made this comment that I need to fill the gaps to hit this goal. And that comes down to something simple I found a gap that I can fill to hit this goal pretty simple. I usually get to my kids' school to pick them up about 15 minutes early right my kids go to school you got to get there a little early or you don't get a parking spot. So I get there about 15 minutes early picking them up for school and in that 15 minutes I'm usually doom scrolling on Instagram. That's typically what happens I get in the parking lot I park doom scroll I am going to replace that in 2026 when I get to the school early I'm going to replace that with I'm just gonna walk the parking lot in that 15 minutes I got like 1400 steps in boom just took my average that one change that one extra little walk I'm gonna take my average of 1000 up to almost 12000 with just that change. Okay it's that 15 minutes. All right so you can find small gaps in the flow of your day that you can add some general movement in and really make a profound effect on your long-term health you know just find these little these little gaps in your day and you know typically you can find a couple of them you know that was a there's a big standout gap for me I'm there 15 minutes early instead of doom scrolling I'm going to walk you can walk and doom scroll I mean you could do that you know I'm not going to I mean I might who knows depends on if something's popping off on Instagram you know I got to get sucked into the reels again. But um if you go to your phone screen time usage you can typically find a good amount of time that you can fill the gaps. But um fortunately for me my Instagram usage actually isn't terrible considering I run a business that has to be on social media. It's not it's not that bad. I've reeled that in a lot but that's why I want to tell you guys increasing your general movement in 2026 can be a very powerful health and fitness tool for you and it can really help when it comes to honestly weight management you know it is powerful and just to mitigate and help with calorie control and also your mental health just getting that little extra movement getting 10,000 steps per day and averaging that is extremely powerful. And the influencers be talking about this shit all the time on Instagram and you know what and I happen to agree with them and the research supports it. So just you know maybe take a look at your calendar look at your day look at your weeks and see where you can plug a little bit a 10 minute walk here 15 minute walk there. One or two of those a day and it'll add up to a profound effect over the course of a year and over the course of a lifetime. All right so do that for yourself a couple more things to chat about I brought up the idea of recognizing adding a layer to the committed club and I'm still conflicted here. I'm I'm my three days a week 12 sessions per month is the benchmark of where I've seen over the years people who do that consistently and eat healthy move the needle on their health and fitness when they're consistently three days per week. Looking at the committed club list for this last year and just thinking through what I know of all the people on that list is pretty solid when you look at their the health and fitness of that entire list. So it's the proof is in the pudding like watching our community for 13 years and we've had members in this gym who have been here that long and their growth and they consistently average three to five days per week month over month year over year and it shows like it shows in a very meaningful way but there are people that are just slaying it and I thought maybe you know recognizing the people that are doing maybe 16 or even 20 visits per month and just throwing that out there because these people these aren't gym rats like me. These aren't people that own a gym work at a gym all day these are people that have some of them four kids full-time jobs that have real shit outside here. Like I said they're not gym rat like me. Okay? These are real folks out in the real world who are prioritizing and slaying their fitness goals and I think of this analogy when nobody thought the four minute mile could be broken. I can't think of the dude's name right now I looked it up but he broke the four minute mile. Nobody thought it could be done by a human being running a mile in four minutes. When it got broken like the following year multiple people broke that because they saw this barrier taken down that now that it's possible well I can do it too. And that's what's great around that's what's great about surrounding yourself with people who push you and show you what's possible. You know you might be at home with a lot going on in your life but this other person you're like wow I actually know that person they have a lot going on in their life too and they're getting 20 visits per month and that might inspire you to take a look at your calendar and look at your day and what can we clean up there? You know it's easy for me and I get it like I I work in a gym it's my job and it's like well I should be healthy and fit and do all these things and it hasn't been an easy journey for me. It's it's been I've had challenges but or any of our coaches right we all work here we all get to train it's part of our job okay so it's hard to say hey it's easy to to get it in for the person that doesn't work in a gym and there is a there's a gap there into relatability between what you know for myself in my training and you know a mama four with a full-time job training you know it's hard to make that relation close that relationship relatable gap but when I look at the list of people and see folks who aren't gym rats like me crushing it it's inspiring for me like okay they're crushing it I should as very well sure as hell better be doing the best that I can but if you guys see that happening and it inspires a couple of you to you know to take a look and you know clean up some excuses if you will and it elevates you. So when you're surrounded by people better than you it elevates you. For instance, you know in my world it's like me working out with Faye. She makes me better she's better than me. Me and JP training together for high rocks we're both pretty equally in a lot of things but we're both making each other better. You know when you're surrounded by people that push you to be the best version of yourself you get better. And that's what this community is all about. We're all got stuff going on in our lives we all got things we got this and that but when we're here supporting each other and showing what's possible And if that can be an inspiring moment to help you level up in some way, that was the idea behind, you know, maybe bringing another layer of recognition to the people who are just downright crushing it. And it's impressive. It inspires the hell out of me. You know, they don't live in a gym like I do. And the what they the priority that they put into their health and fitness with everything I know personally that they have going on in their lives is awesome. It gets super inspiring. It's super cool. So that was the idea behind it. No, the three days per week, we're still going to continue to recognize that. I still believe that to truly be the benchmark tipping point. And that's why I want to continuously inspire those of you, you know, to that benchmark, but also highlight what's possible by regular human beings who are members of this gym. And by say regular, they're not regular human beings. I mean, we see regular out in society. But people that have that aren't coaches and aren't gym owners, okay? These are just, you know, your co-members, your co-community. All right. And they're crushing it too. And if that can be some inspiration for anybody to help level up, that's what we're that's what we're about. We're about helping people level up, regardless of where you're at. You can be at the very top, and you want to level up, we're gonna level up. All right, that's the goal, that's the idea, all right? It's all positive. Uh, two more quick things. Plan on doing a little more in-depth update on this particular topic in regards to the recovery room. We have had sauna cold plunges now for a couple years, and two years, three years ago, trendy, right? Every influencer in the world was a sauna, was sponsored by some sauna or cold plunge company. They're giving them to you. You know, I saw this one asshole on Instagram say the cold plunge is the best thing you can do for weight loss. I'm like, what the fuck is the world coming to? No, it's not. Shut the fuck up. All right. So there's stuff like that two years ago. Yeah, you don't see as much of that bullshit anymore, which is great because some people were trying to sell saunas, sell cold plunges, and it was trendy, like all over the place. You know, you you couldn't talk health and fitness without are you doing sauna and cold plunge? Okay. It became a point in it to where it's like uh people felt that if they it's sauna and cold plunging was more important than training, and that's never has been and never will be the case. So here's my take. I think it's a value add to your overall health if done in a way that adds to your quality of life. That's kind of like word garbage there. But here's what I'm getting at. There's places in town right now that are charging$250 to$300 per month to use a sauna cold plunge. Now, this shit ain't cheap, right? A decent sauna is$10,000,$15,000. All right. Cold plunges, I mean, you can get little rubber tubs all the way to something that like has filtration and hot and cold. Anywhere from you know$2,500 up to$8,000. Like the I seen cold plunges in the$20,000 range, right? This stuff's not cheap, it's fancy. Does it add value? Yes, it can. Should you prioritize that over training, nutrition, sleep, good hydration, limiting drinking, limiting sugar consumption? Uh no. Like we should have all those other rocks of our health pretty dialed in. And then does sauna and cold plunging add health benefits to you on top of that? Absolutely, it can. And I personally have noticed that over the years. Um, when it comes to if you had to choose one, I get people ask me this. If you had to choose one, sauna or cold plunge, I'd choose the sauna. Way more research there, long-term research when it comes to heart disease and dementia, like brain health stuff. Um, it genuinely makes me happy. And I do enjoy it. You know, getting three to four 20-minute sauna sessions per week is my perfect week as long as all the training was in line. When I can do that, when I pull that off, it's a it's a great week. And I really enjoy it. And when I do the sauna post-workout, it doesn't happen for me that often. You know, might be shocking. I do live in a gym that has a cold plunging sauna, but my training time is priority number one. Eating is priority number two. Then I'm back to coaching or making awesome videos for you guys or trying to pay the bills or whatever running business life is for me at that moment. Sometimes I don't always have the time. It's I have a block that basically goes from 7 a.m. to 9 a.m. That all my training and I do work with a client during that time also. And my eating, my primary meal of the day all takes place in that, and then I got a shower, clean up, so forth. So it doesn't always happen, even for me. But those days where I can get the sauna in after my workout, my recovery the next day is better. No question. When I'm consistent with the sauna, uh, my blood pressure improves. When I'm consistent with the sauna, I do feel more relaxed, I sleep better. Um, those are indisputable, indisputable benefits that I personally have noticed with sauna usage. And I do enjoy it. Cold plunging, I do usually twice a week. All right. I do it on my low, more recovery-oriented training days or rest days. All right. I do not cold plunge right after training. I never have, I never will, uh, unless it's a fucked up workout. That it just, I don't want to ruin a week of training and I want to try to knock some of the inflammatory response down so that I can function the next day. And I seldom do those kinds of workouts anymore. Um, I'm trying to be more responsible with my training in my 40s than I was in my 30s and 20s. So it's not too often I'm doing a workout that just puts me to that level that I feel cold plunging right after is a benefit. Now, the reason I want to bring that up is cold plunging can and does lower body inflammation. Okay. But training causes inflammation. Our body overcoming that inflammatory response from training is all part of the process of improving fitness and strength. So if you're using an external factor to knock down the inflammation that was derived from training, you're potentially to a small degree, but even a little bit every single day can add up over time, can impede your fitness progress and muscular gain, right? A lot of the research this is tied to hypertrophy. If you're trying to grow muscles, cold plunging right after your training session can be detrimental to muscle growth. Now, when it comes to strength, I'm not really sure what the answer is there, but you don't see a strength-oriented power athletes doing a ton of cold plunging after strength training. So I don't do it after training. My favorite time is first thing in the morning. Wakes me up, I'm alert, it knocks down anxiety, I feel better. Like doing it first thing in the morning, then giving my body a couple of hours to regulate back to neutral before training is my perfect situation. Now you might be thinking, Derek, you got a cold plunge. You got two of them at the gym, and you get there early. Why don't you do it every day? You want to know why? Because you know what? I don't have it mentally. Not every day, especially in the wintertime, do I want to climb into cold water first thing in the morning when I'm already cold? Plus, now I'm getting to the gym early to set up the gym for the morning class, and it's just a variable. So I haven't been doing that over the last year. I had like a year where I was cold plunging in the morning when I got here every day, and I did. I felt great. Now I'm pretty consistent on two days per week. They're on my low training days or rest days. And I typically do a contrast deal between cold plunge and sauna, working those and doing some contrast. So that's my answer to those questions about sauna and cold plunge. I think it's a very valuable thing that we have here. I think our price point for it is very valuable to our members who want to pay the little extra to have that availability and to have those health benefits available to them. Do I think they should replace training? Absolutely not. But if you have the time and you want to invest a little bit in the say maybe 5% improvement, that might be generous. But if you want to improve, you got your training dodge, you got your nutrition, and you want, you know, sleep style, but maybe adding some sauna can help with the sleep. I don't know. Does for me, does for my wife. Um, could be something to try, could be something to play with. It's here, it's available. And when I see places popping up that are charging$250 a month to be able to just use sauna and cold plunge, I'm like, this is a great value ad that we have here in a low-key kind of private environment that is available to you guys, right? Currently, members, it's$60 per month. Um, add on to your membership to get unlimited usage going in and out of there. And yes, there's some spots available. I don't market it because I don't want it to get congested. And I'm I'm chief cleaning officer of that room, and I pride myself on keeping it pretty dialed in there and um keeping up with the upkeep. That's always clean, always sanitary. And um, we don't want it to get too congested. Now, if the desire grows, I am considering and I'm looking at adding a second sauna in there. Um maybe sometime this year, maybe next year. We'll see how you know kind of usage plays out and so forth. Starting in February, new members will have segue into next topic, but starting February, new members to double-edged fitness, there will be a new pricing structure for darn near everything. This doesn't affect current members, okay. Current members might be able to look at a couple options and be like, oh, well, actually, I can save a couple bucks here. You are right. So, you know, there will be some opportunities of um paying in full. That is a money-saving option, and restructuring add-ons. So coming in February, like I saved this for the end if I lost everybody audience, but those of you that made it this far, new people are coming in February. Uh, there's gonna be two days per week membership and limited membership. That's the two options, all right. Both those on a month-to-month basis are going up ten dollars per month. Okay. For new members. So cool it. You guys, we don't have to have stress about small price change that's gonna take place next year, but um, right now, nothing's changing with our existing members, all right? There's new people. So we're gonna have cleaner pricing, two days per week in unlimited. That's the two options we're gonna have. Month to month, it's gonna be 10 bucks more. There will be paid in full options for the unlimited membership, three, six, and 12 months that do have money saving options with it. The next change will be open gym and recovery room will just be their own add-on, all right? Their own separate add-on. Um, I'm doing that because some folks who are training for specific things like having a two-day per week membership to do class, and they want to do open gym. All right. So they'll be able to add open gym to their two-day per week membership. Again, quantity of people that I bring in on this, it's gonna be low. All right. But they'll be able to add that instead of just like having to go to all access, and this will be a month-to-month deal. You can pay for open gym month to month, you can do it for three months, you can cancel it. For instance, I got a handful of folks in my high rocks group that are paying for open gym to do extra work on the side while they're training for high rocks, but after the event, they just want to go back to group class. Perfect. So we're gonna have the open gym to where you're not going up to all access, just a little cleaner, right? It's just a little cleaner that you can add open gym on top of any membership as an add-on. Same with recovery room, you can add that as an add-on. That will be$75 per month for current members versus 60. Um that current price. Okay,$75 a month will be the new recovery room price for anybody joining the recovery room starting next month. All right. If you already pay for it, your price isn't changing. All right. So don't ask me questions like, am I getting a no, you're not. Not yet. 2027. We'll have this conversation going into 2027. Don't be stressed about that either. All right, feeling it out. But new members coming in gym in February will have a new pricing structure. If I still have your attention this far into this, I want to send out a friendly reminder that chances are most of you are on some kind of grandfathered membership rate. And don't get me wrong, I love the referrals. But there's a high probability that the rates you have, no new members getting that. I mean, they're not. No, unless you've been a new member in the last year, that rate is still the new member rate until the end of February. But I've had a couple things come up this month. Somebody comes in, they're interested, and they're like, oh, yeah, whoever told me about that, well, that's their rate because they've been with us for nine years. Right? We do reward longevity and I try to hold rates for people in a grandfathered way over time, um, to respect that, appreciate that. Right. So it's like, you've been a long-term member. I try to, you know, we do our best around here to run a business the way we can maintain that the best that we possibly can. So just I mean, I don't care if you tell your people I'm a hundred percent confident in standing up for myself and the business and the way we have our pricing structure and the way we've honored grandfathered members in who have been with us for a long time. But chances are when you reverse that, that's not the rate that person's getting. So I just don't want that new person to be blindsided, like, oh, they don't pay that. And all of a sudden they're like, so yeah. Just want to touch on that. All right. So yeah, new structure coming in February for new people coming to the gym. If you're somebody that listens to this stuff who's not a member and interested in becoming a member, maybe a new member or reactivating a membership, well, January is probably your best chance to do that and get the good pricing. All right. So February, there will be some changes and some cleanup done administratively for new folks going forward who join the community. All right. And then yeah. That's all I got. That's everything. Yes, this was long. I'm sorry. 56 minutes, but I had to touch and wanted to touch on all these topics for the, you know, maybe the 15 people that listen to all my stuff. And you know what? I appreciate you. I appreciate you, and we'll see what AI spits out as far as bullet point notes for the rest of you guys. And um, yeah, that's what I got. Love you guys. Peace.