Misfit Podcast
Misfit Athletics provides information and programming to competitive Crossfit athletes of all levels.
Misfit Podcast
Syndicate Crown Preview: The Art of Programming - E.355
How much does the time of day affect your workout performance? According to our latest deep dive, it could be impacting your results by as much as 25-30%.
During this illuminating episode, we unpack the fascinating relationship between mental load and physical output. Even with perfect nutrition, hydration, and recovery, the accumulated stress of daily life dramatically alters how your body responds to training stimuli. The science is clear—mental and physical resources pull from the same reserves, making that evening workout feel disproportionately difficult compared to your morning sessions.
We examine how this phenomenon affects athletes across all levels, from CrossFit Games competitors to everyday fitness enthusiasts. The tendency to misinterpret these normal performance fluctuations leads many into negative feedback loops, where one disappointing session breeds another. Learning to observe these challenges objectively rather than judgmentally becomes as critical as any programming or nutrition strategy.
Between previewing the exceptionally well-designed Syndicate Crown workouts and analyzing what makes effective competition programming, we reveal why a workout that appears identical on paper feels completely different at 9am versus 7pm. For coaches and athletes alike, understanding these patterns provides invaluable insight into optimizing training schedules and maintaining consistent progress.
Whether you're following our newly launched offerings on Strivee or simply trying to maximize your results in the gym, this episode offers crucial perspective on working with—rather than against—your body's natural performance rhythms. Listen now to transform how you approach your training schedule and mental preparation.
------------------------------
Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.
If you'd like to join the Misfit family and get fit head to the link in our Instagram bio to get started today.
Misfit Athletics Programming:
https://strivee.app/marketplace/p/misfit
https://misfitathletics.fitr.training/t/misfitathletics/
Misfit Affiliate Programming:
https://teammisfit.com/subscribe/
Misfit Apparel at sharpentheaxeco.com
Instagram: http://instagram.com/misfitathletics
Facebook: https://www.facebook.com/misfitathletics
Thanks for clicking like and don’t forget to subscribe!
Good morning Misfits. You are tuning into another episode of the Misfit Podcast. On today's episode we do a little bit of a syndicate crown preview. I've got some random topics, maybe a little Misfit podcast. On today's episode we do a little bit of a syndicate crown preview. I've got some random topics, maybe a little Misfit freestyle. Before we hit the road again, before we get into live chat, got a little bit of housekeeping here.
Speaker 2:Misfit Athletics is now available on Strivee. If you go to the link in bio on our Instagram and click on that, you can head over to Strivee and you have three options that maybe you haven't seen before. Um, that will end up being um integrated into fitter as well. Uh, we have the GPP program. We have the comp pack, um, which gives you GPP masters, and the hatchet program um, that comes in at $49. And then we were offering a brand new offering called pro, which is essentially for our professional athletes, our semifinals athletes, our CrossFit games athletes. These sessions are broken up into two sessions per day. You are in a private chat group with myself. We'll do video review, we'll talk about technique and strategy and have some stuff that's more detailed in the season. If you're watching on YouTube, seb's bringing it up right now. Here are your options there, so Strivee, misfit Athletics.
Speaker 2:I can tell you from personal experience, really great to work with from the remote coaching side. Straightforward, easy to put in, really good scoring parameters, that you get the notes when you're a remote coach you're looking for round splits on things you can upload videos on there. So pretty cool platform so far and I'm excited for new customers and misfits to let us know what they think of that. On that note, off-season block two started yesterday. I know a lot of people out there were mixing and matching and asking how do I do 300 air squats and a five rep max back squat? We don't put Murph in the program necessarily, but know that something like that happens.
Speaker 2:It is the off-season. It is nine weeks long. You can either do the five rep max back squat in week one or you can do eight weeks of it. None of those variations I think are are too big of a deal. Uh, we also have brand spanking new um t-shirts and hoodies that sharpen the ax codecom, so you can head there and check those out. I think that's it, life chat. Gentlemen. What's up?
Speaker 1:hey, everybody um, I received this oh, yesterday uh one of our, uh, of our longtime members, good friend, uh, lillian, and her, uh, her daughter.
Speaker 1:I don't know how old lena is, probably like six, five, six, I was gonna say yep yeah, they found the, uh, the abcs of golf in a a free library and brought it to me. Um, yeah and uh, I think I'm just gonna pack it in the bag just for uh, for the old the rounds, when I uh, when I get, when I, when I get get it probably pretty good at getting you to take it down a notch, which is often uh important thing on a golf course.
Speaker 1:Yeah this is my favorite one so far. It says uh, c is for club. You need a club to hit the ball, but but if you hit yours toward others, four is your call.
Speaker 2:Whoa, I like that Very good, very good.
Speaker 1:yeah, I'm not going to lie when I read children's books.
Speaker 2:If I'm ever down and out, I could write this shit out. I love fucking rhyming and puns and all that. If you go back to the old school misfit workouts when I'm reading them, I'm like I would have gone this direction with that. That was kind of yeah, kind of low-hanging fruit. So, uh, if you ever see me disappear, maybe I'm writing children's books yeah, yeah, uh.
Speaker 1:Yeah, maybe not a coincidence, but I I received that book and then, uh, after murph went out in the afternoon, managed a 77, um, after a yeah, a one over nearly, nearly perfect front nine.
Speaker 2:Uh, just one over on the front almost you like actually know how to golf yeah, well, well, geez, c is for club but when you hit your ball toward others.
Speaker 1:four is your call, but yeah had a heck of an outing, made the turn and was very nearly the definition of a back nine disaster. Like good heavens, just a couple of not even that bad of shots, but got myself into trouble. And then the old two iron two irons currently in timeout. We'll just say that two irons in timeout. Every other club was was working pretty good, but the two iron had two, two or three chances which was like one or two too many. And she is.
Speaker 2:She's in the bag until further notice, but ever think about the fact that the consequences are a little too dire in that sport. Like if you throw me a nasty curve ball and I look like a fucking idiot and then you throw and I, and then you throw me a fastball and I smash it Like yeah, no one remembers if I throw an incomplete pass and then I throw a fucking touch.
Speaker 1:It's like every time you fuck up is like yeah, I mean, imagine, imagine shooting one over on the the front nine, just looking like a goddamn war hero, and then topping a two iron 12 yards into the woods and having only imagine the second part of that story uh, holy fuck, yeah, it was. Uh, it was quite the experience.
Speaker 2:So I shot either a 47 or a 49 on the front nine at willowdale when I was like 16 and that was my.
Speaker 1:That was it that was your culmination yeah, and I always played the front nine yeah, it was not that long ago that I shot 45, so while a 35 felt really nice on the front, 45 is not that far away.
Speaker 2:so man unreal in golf. But I got the ABCs in golf now so I'm good to go.
Speaker 3:I'm just living vicariously through a Dodgers win or loss. So my life's good today because the Dodgers won last night. Otani's picking up a little steam again yeah, yeah, he's gonna be upset when he ruins his season by getting on the pitcher's mound did you see him pitching? He, he was that fucking blast dude.
Speaker 2:Yeah, did you see him moving?
Speaker 3:on those pitches. Yeah no, he's gonna have to pitch, we he's going to have to pitch.
Speaker 2:We'll see, we'll see, they were like we're going to defer every penny of your entire contract. And he's like only if I can pitch.
Speaker 3:He's like I'll get paid in 20 years, but only if you let me pitch.
Speaker 2:No, he had.
Speaker 3:Tommy John surgery.
Speaker 2:Again.
Speaker 1:Yeah, how old is he? How many years? Has he been in the league.
Speaker 3:We talked about this, I think this is his seventh, but he hasn't been fully playing for seven. He's been injured. Let me get it for you.
Speaker 1:I think, he's had six full seasons, something like that.
Speaker 3:Yeah, his rookie year was 2018.
Speaker 2:Is he injured more than a typical pitcher, or about the same, I think. Maybe a little more. Yeah, maybe a little bit more. Yeah, it's interesting because he's like if he can come back and do it again, he's on that Babe Ruth level of what?
Speaker 1:you're doing is literally impossible, literally impossible, dude, I think he might hit over 50 home runs this year it wouldn't surprise me at all. Who's is is. It is mike judge on the heater right now batting over 400.
Speaker 3:Mike judge is he I was thinking of?
Speaker 2:mike trout yeah, he, you did hunter, you did mix the two best baseball players yeah, I was tracking before shohei yeah, um, aaron judge is having.
Speaker 3:He has 18 home runs right now ever what?
Speaker 2:yeah, that's. That's what's funny about all of it is is like they're they're having two of the best like runs in mlb history. You got your al and nl.
Speaker 3:They're both gigantic too, judge warbur's got like 19 homers too.
Speaker 2:Oh, warbur's got 18 home runs 260, 270 like that dude's built like a fucking nba forward, which is so rare in baseball. Yeah, schwarber's great they're in a three-way tie for most home runs I want to ask you guys we're gonna take a real hard left turn here what do you guys think about kites?
Speaker 3:They're lame.
Speaker 2:I don't get it. What the fuck's going on with a kite? Like? I was at the Eastern Promenade yesterday and someone flew a kite and it was like a big cool kite and then they just kept doing it. I think they did it for hours. What's going on there? Do you just tie it to the to the ground and walk away? What is happening with the kite?
Speaker 1:yeah, I don't really have strong opinions. I could see that as one of like those super weird niche things that like a really small number of people are wildly into and there's like weird or there weird nuances about kites and shit like that. It's like it's like people who puzzle. It's like there's only 12 of them on the planet, but they're all like so into it that it's like they just keep the puzzle business going, and portland, maine is the place where there would be fucking kiters all over the place puzzle people both.
Speaker 3:And puzzle people a lot of puzzle people, a lot of puzzle people, a lot of kites puzzles and kites.
Speaker 1:Yeah, it's been on the eastern prom fucking people tying up their puzzles to tying up their kites to puzzles and shit.
Speaker 2:I just don't. Yeah, I, I couldn't really. Because like, like, when you're a kid and you like go on vacation to like you know people go to old orchard beach or you go to myrtle beach or whatever like you snag a kite with like a smiley face on it. But I know for a fact that if I had done that and flown the kite, I then would have been like mom, dad, you gotta take this. I gotta go, like dig a hole or go swimming or I don't know what I'm supposed to do now. We could dig a hole. I'm so glad that I got it up in the air, but I think I think my add is too strong, for, like, I would enjoy buying a kite, unraveling a kite, figuring out how to make it fly, and then, once it was flying, I'd be very confused about what is next, dude growing up in Columbia.
Speaker 3:I remember we had like a kite day, like once a school year. You saved enough money to get the fanciest kite you can get and then they would bring you to a farm. It was on the side of a mountain and you flew your kite. That was the only time I flew a kite. It was one time and I was seven years old. Also, you mentioned Myrtle Beach. It is the most overrated place in America. Myrtle Beach sucks.
Speaker 2:Yeah, a lot of those tourists Shout out.
Speaker 1:Listeners from Myrtle Beach yeah.
Speaker 2:It's. All of those touristy places are usually pretty disappointing. What I can say is what the fuck are you watching on YouTube? You're getting a ride right now. If you live around it, it's worse like people actually like old orchard beach. Old orchard beach is disgusting like.
Speaker 1:There's nothing like pure fries are delicious like if you want to go get into a fight um with some locals that's a good spot to go to, Uh.
Speaker 2:But man, like Canadians love old orchard beach and anytime you hear about like so-and-so, when you know how you can tell if they come back wearing a hoodie that says the name of it on it, I'm not going, I have no interest in going. I don't need that. I don't need that in my life. Like, if you can walk into a gift shop and buy the town name on your shirt, I think I'm out. I don't think I can do that.
Speaker 1:But for the most inconvenient amount near a few of those places. It's like $43.99 for that hoodie.
Speaker 2:Oh, yeah, yeah yeah, yeah, yeah, yeah. And you know that I've turned into this, that commercial, like you turn into your parents, like I'm always doing math when I walk into a place like that, yeah, I think the lease is on this place. A little markup like wow, okay, margins here, um, I don't know if that counts necessarily as life chat, uh, but I just I don't understand kites. So I just want to make sure that all the listeners know that I don't understand the point of a kite, kind of once it's up there and then it doesn't seem like the payoff's really there.
Speaker 1:Yeah, I don't know, is there like you can't really race right, it's like attached to a string you got like I only got so much string here, you know.
Speaker 2:Professional kite racing and you let go of that thing.
Speaker 2:Now you professional kite and you let go of that thing. Now you're just littering. Um. All right, seb and I are headed to syndicate crown tomorrow in knoxville. Um, I said this last year, uh, after the competition. Um, which makes me more excited for it. It is so well run like they just have their shit together. They don't have the briefings where they bore the like absolutely bore you to death. The coaches pass as a lanyard that can be given to whoever the athlete wants, like you want your fucking grandmother to come down and give you a high five. Your coach just goes, and I don't know that this is the case this year, but that's how they did it last year and it just there wasn't like a ton of pomp and circumstance attached to it. Um, so I'm always excited to go when you remove some of those variables from the equation, because the little things that most people wouldn't notice will put athletes at ease and allow them to go out and kick ass. So definitely shout out to them there.
Speaker 2:Misfits, erica Folo, brandon True and Lindsey Hoffman will be competing there. Have to give the shout out once again to Lindsey Hoffman for following the Hatchet program and paying her dues for such a long period of time and making it there. I've been communicating with her and helping her get ready a little bit and it's just that is. Those types of things are just as important to us as the games. Jerseys outside. The games jerseys outside on the wall are just kind of a representation of something bigger.
Speaker 2:Um, my barrier to entry now as a coach in a lot of ways is just like, is this person committed and are they working hard? And if it's in a beginner's class, if it's in an affiliate class, if it's someone following GPP, hatchet, pro, whatever, um, like I'm in, that's kind of my barrier to entry. So, like back in the day when you get super excited because someone will walk in the gym and they can do butterfly chest to bar, like on day seven, like I don't fucking care anymore because, like the there's the intangibles are the thing. Um and for, for her to be able to do that, to persist and continue to push and get to that level, I just think is really fucking awesome. Um, seb, why don't you pull up the workouts? We'll take a peek at them.
Speaker 2:Obviously I've been in under through between all of these workouts a lot over the last three weeks with my athletes and I'm not going to be sharing any inside baseball, um, but let's do a little preview. Let's just talk about the workouts a little bit. One thing that was funny about this I don't think we need to talk about heavy Isabel Dewey. Um, I think that's been played out. It was listed on the on the Instagram as 12, nine six, three, which is 30 snatches, um, but that's how they did it. It and I part of me wondered if that was tongue in cheek, because I do believe it was their idea first, but because they're going last, it feels so played out.
Speaker 1:I will say it being it's been the consistent workout across all semifinals.
Speaker 2:Right, you have to assume that crossfit did that no, no, these guys that CrossFit didn't even tell them that they were doing it. They were just like, oh, that's fun, that's a good idea. I think they agreed with Mayhem, who agreed with so-and-so, but the original idea was from the programmers of Syndicate, which just makes it funny, because now he's like I don't want to talk about this anymore, I've had enough. Workout two Regionals Revenge. This is some fucking old school Regionals beatdown right here and you're going to see it too.
Speaker 1:This is such a more responsible but atrocious version of this workout. I think, this is shittier than the original.
Speaker 2:Yeah, so this is 100 slash 80 cal echo bike 100 toes to bar, 100 bar facing burpees, 100 front squats at 115 slash 85 pounds. You will see a few athletes, maybe 10 per division, execute this not only at a high level, expressing fitness, but also knowing exactly what they should do in this workout. Um, you will also see some of those throwback moments. You will see people resting on the burpees. You will see people bike way too fast. You will see people bike way too slow. Um, there's just, there's a lot that goes into this from a strategy standpoint. And then again, not too much inside baseball, but push-pull on the bike, open and close your shoulder, push a hundred times on the total bar, lower yourself and press off the ground a hundred times and then hold the barbell in a front rack. Like a lot of people don't see that when they look at a workout like this, um, and it is very much a thing yeah, I like those.
Speaker 1:The original was wall ball chest to bar pistol dumbbell snatch. Is that correct or did it end with pistols? I think it ended with the dumbbell I thought it ended with the dumbbell.
Speaker 2:I feel like I remember visualizing I think so coming across the field.
Speaker 1:It was a set, I mean yeah, it was with the 70, one of the first times they they put that in a competition. Um, yeah, I mean, we we've we program, I think we even have and we might have, I think, at the affiliate, this fr. We have toes to bar, burpee box, jump over, overhead, squat, just like we know what that combination feels like, like every movement interferes with each other in its own special way. Every movement has crossover within each movement as crossover within each movement. Um, no matter how many times you tell an athlete until they, like, accidentally do too many toes to bar in too big of sets or whatever, that bar facing burpees are just toes to bar, except you're not hanging from a pull-up bar.
Speaker 1:You, you've got 200 hip closers in that uh like right smack in the middle of that workout you alluded to, like the, the upper, like the sneaky, just continuous time under tension on the upper body and like the midline and those front squats.
Speaker 1:Uh, glad they got the weight correct, I think 115 and 85, uh, as far as like a male female equivalent, but also just like. I think that's the right weight for that workout as well, where it's just like on, you know, right now I mean I don't know 100 fucking front squats, that that way it looks miserable right now, let alone at the end of it, but for that level of athlete I think that's the right, that's the right weight. Uh, I think that's gonna be a. That's gonna be a fun one to watch just from an execution perspective. Probably more so for coaches and programming nerds than maybe your average everyday spectator. But yeah, I mean, how many athletes did we so many nuggets in there?
Speaker 2:too, like if you're not a nerd yet but you want to be, you want to understand athlete iq. Like you could write yourself a fucking dissertation on this workout because you just see fitness when you know, if I zoom out, I just see you know each station's five to six minutes long for most athletes and like that's a lot going into, you know, going into a chipper like that. And then you're like, okay, heavy leg, toe to bar, don't feel that good, right, hip close, hip close, upper body, upper body, upper body, upper body. So we're talking about basically an assault on your lungs, legs, midline and upper body, and to be able to do that and have it still be appropriate for most across the board is is cool.
Speaker 1:This is very well thought out yeah, I was just thinking to myself like man, this is uh, maybe not hundreds, like 75 of each at the affiliate level. That'd be a killer workout. Um, it is super accessible. I will probably get there to the end, but, like, this is probably the best set of workouts we've seen this season, in my opinion, I think this is the best programmed event.
Speaker 2:Yeah, I. One thing that was cool is like when events get announced and there's very rarely an inside look at, just a conversation about why the events were chosen. And there's two reasons for that. One, a lot of times people have a lot of shit going on. But two, and a lot of times more likely, how thoughtful were they in the first place? Could you spend however long a time and not just say this one is monostructural, this one is a triple G, this one you know what I mean Like yeah, like to be able to dig into it really hard.
Speaker 1:This one's going to kill them.
Speaker 2:It's like yeah congratulations. And the guy who wrote um. The guy who wrote this owns CrossFit, crash um and does competitions down there that some of our athletes that live in that area have done that really enjoy, say, throws a really good event, um. And he went on the podcast and he joked a little bit like, basically there's probably a hundred people out there that want to hear all of this and my hand was definitely raised.
Speaker 2:it's just like this is the kind of shit I'm talking about. This is the kind of conversation that I would want to have with another coach, um, so so that was that was really cool to see, and that's just the barbell spin. I don't know if it's a podcast or like a YouTube show, um, but but Jr Howell was on it and had the conversation, and it's like Hunter and I have talked quite a bit over the years about, like how many people are having these types of conversations related to this stuff.
Speaker 3:um, yeah, right there, yeah, so it's on youtube.
Speaker 2:It's called the barbell spin. Again, I don't know what you would want to call it, but, um, really really good conversation, um, if you're into programming um and want to know more about it, I think, I think that's a a really good, really good episode his interview part of it, anyways. Um, all right, seb. Event number three the yoke repeater. Eight rounds for time, 400 meter run, 40 foot yoke carry with 425 slash, 305 pounds.
Speaker 1:Spicy little 18 minute time cap yeah what we got, so two miles of running got two miles of running and 320 feet of shuffling yeah, yeah, I mean I don't think there'll be too many who struggle to finish under the cap. Uh, obviously, unless your caps are almost there to be too many who struggle to finish under the cap, obviously unless you're.
Speaker 2:The caps are almost there to be like are you fit enough to do this workout?
Speaker 1:That's what they feel like, as I'm going through, I'm sure you didn't come in first in the open and then just blow it.
Speaker 2:Oh man, I was hoping that the gentleman from the Mayhem Classic was going to be there, but it sounds like he's not.
Speaker 1:Dang it. Yeah, gonna be there, but it sounds like he's not saying it. Yeah, uh, yeah, I mean, I like good monostructural test. I think the yoke I think the yoke will definitely start to wear on athletes. It'll be what you know, what is your? What's that? Repeatable 400 meter run pace look like with super heavy legs.
Speaker 2:Um, I don't know how much it reminds me of the workouts where they have something in there that's disguised as a thing and it really should just be a very minor inconvenience to the workout. Yeah, like that's. That's what you see immediately when you think about, like the the back and forth sprint type workouts where they're running back and forth and doing a legless or something like that, and you watch it play out within the field and you see that person that, from a metabolic standpoint, is pushing themselves too hard early, and then that person that flies up the rope and is right fucking back down their lane going through, ends up catching and passing that person um and that was one of the things that that was sort of released about the.
Speaker 2:The general testing for this is the athlete who basically made the yoke insignificant was able to keep up with the better runner um, which again like there's there's. We talk about this so often in crossfit. It's like we have these workouts traditionally a triplet um in online competition, but often a couplet in this level of competition, where you need to know which thing you're doing has a higher movement cost than the other. So like you get the 20 minute amrap all the time with rowing and people are like well, so so row at your 5k pace and it's like are the other meters?
Speaker 1:are rowing a time at a time. Yeah, like is.
Speaker 2:The other are the other things. The movement costs is significantly higher from a muscular standpoint, from a cardiovascular standpoint, like that sort of thing thing. So when you come into something like this and it's like, okay, you're either thinking about it from that perspective or the amount of time, cause if I run my ass off and then belt up and stand it up and make sure it's not swinging and walk, you could fly right past me and we could just be playing that game of going back and forth and I would guess that my, that your version would probably be a little bit easier and allow you to control the pace a little bit more during the workout.
Speaker 1:It is nice that that first starts with the 400 meter run too, because we'll see. You see how many athletes you know, whoever wins that first 400 is not going to stay there. Whoever is sitting in like a comfortable third or fourth is like that's the guy.
Speaker 2:They run so fucking hard now the whole workout in all time domains like that's another one where I don't know how many people watched world fitness project, but women coming back in in that top heat or around two minutes for that 600 was just like dude, what the fuck yeah what is going on, right?
Speaker 2:now and you're, you're gonna see some absurd splits. When it comes to this one thing that I will say that's kind of fascinating about the running is competition. Run speeds are the the delta between in gym and competition. I think that's the greatest one compared to the other machines. Like, people are able to hold some pretty absurd paces in person, and it's usually not worth it to do so. Nor do people actually do so on machines in a competition, and I'd have to sort of explore that a little bit more.
Speaker 2:But I just know that, like when my athletes are doing testing on something like this and then what they do in person, it's it's rarely similar, like they're able to hold themselves to partially, because maybe one of the aspects of it is I go to test this. I don't have, you know, fucking jeff adler, emily rolf or whoever like out showing me what I need to be at least close to right, like you're running at at the gym by yourself and you're running hard and you're uncomfortable, but it's not quite the same thing yeah number four a little two, two, two, three interval.
Speaker 2:For anybody out there who um remembers the, you know the. Was it rope climb double under ski. Is that what it was? I know it was rope climb ski.
Speaker 1:I think it was ski rope overhead squat. Yeah, that's what it was um.
Speaker 2:So basically, if you don't know what this means, if programmed properly, there is a number, a distance that you need to reach in the final movement for you to be done with the workout.
Speaker 2:So this workout is essentially 240 feet of double kettlebell overhead walking, lunge with 53s and 35s, completed in six 40 foot legs with a 50 slash, 40 double under four slash, three cut rope climb buy-in each time. So you get three two minute am wraps and then you get one three minute am wrap where you're basically trying to get like once you do 240 feet you're done that sort of thing. The I like the use of the of the heavy rope just because it's a. It's a bit of a separator. It kind of makes. It reminds me of the difference between bounding box jumps and step down box jumps, like I might be able to to hang with a speed rope, um. But if you give someone who's aerobically challenged a heavy rope and you make them buy in with something like that and they don't move efficiently and they're, you know, using their upper body and then they got to go do four slash, three cut rope climbs, like it would take a lot of people two minutes to do that buy-in.
Speaker 1:Yeah, that buy-in. That buy-ins I mean for the best there. I got to imagine that's just just over, like you know, a minute 15 or so they're going to have a good 30, 50 seconds, 45 seconds to to lunge. But I do think that that buy-in will accumulate pretty good, especially for athletes.
Speaker 2:Yeah, like, how do you play stamina?
Speaker 1:is not, is not great. Maybe you don't have great overhead mobility and it just makes holding those kettlebells overhead a lot more difficult, more taxing.
Speaker 2:And then I think everybody knows that one minute rest is so wonder if the 40 feet walk back to the start was intentional, or if it was just based on the the layout of the arena, because a lot of athletes don't like get to the end of the 40 feet and only have a little bit of time left. So like are do you put the kettlebells down or do you turn around and get one more five foot section, two more five foot sections, like that kind of thing? Um, and then there's just the idea of like man, a really fast twitch athlete has to like crash and burn on a type of workout like this, because if they get caught in the infinite loop they're in trouble, and if you don't finish the buy-in, your workout's over. Um, so you can't like take a round off for funsies like that sort of thing yeah um, but yeah, it's a.
Speaker 2:It's a cool workout. We haven't seen the. We haven't seen the cut rope in a long time like last time. I remember that was the the down and back chipper um 2017, I believe. Um, because last time I remember seeing that. So there's there's quite a bit of that in this competition. It's someone who's like been around the game for a while and doing some throwbacks do you think it's more of a safety thing or an actual like stimulus thing?
Speaker 3:I think you can easily say for sure, but yeah, you gotta go you gotta go legless for a little while.
Speaker 2:Um, I think it changes the, the upper body pulling, um, and then, uh, just metabolically, like I think that's different. There's a different level of intensity, that that comes with that.
Speaker 1:So so can't let the kettlebells come in contact with the head, don't drop them on your head athletes, I'll be a fucking no rep, all right, um, this one reads a little funny, so I'll.
Speaker 2:I'll read it in this way so you do 30 ghd sit-ups um 30foot unbroken handstand walk obstacle where you do the ramp plus the stairs, then 10 box jump overs at 42, slash 36 inches and then you do the obstacle back in the other direction. So it's 30, 24, 18, 12, of the couplet portion of it, the GHD and the jump over early on, and you're putting, you're essentially inserting some sneaky volume with the handstand walk so that you get I think you get a bit of a show when you get down to 12 handstand walk, four, handstand walk, six, handstand walk, two, handstand walk um, you know how quick can you kick up?
Speaker 1:there's a lot of handstand walking it's 300 feet, 300 feet I mean more, more so than I mean 10 obstacle traverses is no joke either, right?
Speaker 2:Yep, it's true, yep, and that's another. If you want to study this stuff a little bit, go back and watch. We had the what muscle-up handstand walk pistol at regionals, is that right?
Speaker 1:When 18, 19. At regionals.
Speaker 2:Is that right when 18, 19, the year that the year with linda would have been 2018, I think, the year with triple three linda I don't think I remember that.
Speaker 1:Is that like with the hands, weird handstand push-up?
Speaker 2:no, that was nope, yeah, that'll be it said. If you go back up to that, yeah, so event one was over under on the website working heyo um event. Two, I believe, was linda scroll back up, you got the tabs there. I think two was linda and then maybe three was the one I'm talking about yeah, oh yeah, that's right.
Speaker 1:Yep, so basically it's double. I think we were in california.
Speaker 2:I remember seeing that in california yeah is double the double the ramp. And if you go back and watch like people were, people are freaking out when an athlete just got done their pistols and walked over it like, yeah, cheer, that was one of the first years they introduced that right.
Speaker 1:That was like the start of just the handstand walk cirque de soleil.
Speaker 2:It was back when we had patterns, two seasons, when everything had like a continuity of if dave's going to introduce it at the crossfit games. You should be ready to do it. As a regionals athlete, the following year um, which was fun it was. It was cool to have those, have those things where you probably like it's those kinds of things.
Speaker 2:For the most part there's been some gimmicky stuff, but for the most part at the crossfit games level, like it's cool to throw those things at athletes with no warning, um, but no one wanted to go to regionals without that warning yeah, like the first couple of heats would be rough, but if you want to see the progression of the sport, um, you're going to watch people run on their hands unbroken every single time that this comes up, um, which is which is pretty cool to see, and it's actually a pretty quick workout because, like you are, basically you're fresh for the handstand walks to start and then, when you're not, there's nothing else, like the, everything that's in the back end of the workout that's not handstand walking is a nuisance yeah, I think I.
Speaker 1:I mean this is another workout where there's sneaky interference with between a little bit of everything like ghd's we so often see, like a ghd sit up and a handstand walk sort of thing, midline, just like the midline component. Crossfit loves to do that, but I think the box jump over to that's a sneaky one, just like that. That continuous, I mean depends on. I guess also a little depends on what the standard is for the ghd and how they like enforce that they're saying on the ghd the athletes, but rust must remain on the opposite side of the foot pads during the movement.
Speaker 1:So at least they kind of read into that a little bit. But yeah, just that constant knee extension and closing of the hip and then needing to do a super tall box jump like which is the extension.
Speaker 1:Pulling the knees up to the chest is like hip flexor yeah, another, another movement or like workout where there's just sneaky demand on an athlete that isn't going to know it and they're all going to interfere with the handstand walking, not that that, like you said, kind of that. We're at a level now where they're going to move pretty quickly on their hands, but I think there will be like that is a good dose of movement interference. But I like how they have the movement interference in all these workouts. It's just an, it's the I think it's the correct amount of movement interference that also elicits a metabolic component as well.
Speaker 1:it's like you can just you can annihilate somebody with like set of 10 rope climbs, smack in the middle of the workout and just see how long they have to stand and start the climbing rope or you know, or the handstand, you know, 100 ghd's straight in the middle of a workout and see how long they have to sit on top of the pad, but like when you tow the line kind of on muscle, like a muscle overloady type movement, I think you that kind of elicits like that gas tank stimulus. So I I think this, all of these workouts so far, toe that line really nicely and it's not you know, we saw it at mayhem where it's just like we're just gonna blast you with, like we're just gonna annihilate your legs for a day straight then we're gonna annihilate. You know it's just move. It's like I can make this workout hard by just making you do so many reps of everything that it's just like you have to like either you can do it or you can't.
Speaker 2:I think here there's a little bit more nuance in the metabolic component for all of these workouts and they still test good stuff I agree, separate from what I'm about to say, but at a competition like this one, they expanded the field from 30 to 40. We need a better split of the like halves and have nots, like you want, 20 plus people jammed in together on a leaderboard, because that's how you get those moments I see you get athletes to push harder, like if you just have muscle endurance on top of muscle endurance on top of muscle endurance workouts, you're going to send a very, very similar, like those athletes that are battling for those few spots are going to be obvious going into it and then it's going to be like kind of the same show over and over yeah, so yeah, I, I definitely agree with that, not not.
Speaker 1:Yeah, it's not great from a spectator perspective either, and in a in a sport that has to work on their ability to retain the attention of spectators like that's important. A tight leaderboard with tight races on every workout is final, critical fucking doozy this final is fucking wild bag.
Speaker 2:Nine yeah, this is uh, yeah you want to scroll down Seb to workout number six nine sandbag cleans with the heavy 15 slash 12 ring muscle ups 21 slash 18 cal echo row is permitted 15. Slash 12 bar muscle, ups nine sand bag cleans. What do you think of this?
Speaker 3:that and bag cleans. What do you think of this? That?
Speaker 1:21, 18 cal row in the middle. That's hilarious, just like we. This is just purely for the aesthetic of the workout. This is the most meaningless 21 calories you've ever rowed.
Speaker 2:Well, but what if you are battling? What decision do you like? I like it because, like you are going to the games or not going to the games, and we know how people act when that's the case. Like shit changes when that happens and it's like what is the if you go onto the rower at the same time, or way before or way behind the person that you're trying to keep up with or the person you're trying to stave off, whatever it is, what is the pace that you hold there? I don't think it matters.
Speaker 1:I think there's too much work after it for it to matter. There's still too much like, whatever chance, whatever time you could have made up on the row if you were behind and trying to make up ground. You're now going to need an extra set of bar muscle-ups or you're going to take the extra two or three seconds between those nine sandbag cleans. I think if the reps, if the rep number was a little bit smaller of the gymnastics, it would be more consequential. Gymnastics it would. It would be more consequential I. I just think there's too much work after that row for an athlete to like, like, okay, this is where I need to make up my, this is where I make my stand. It's like you make your stand on the rower, you do not. I also have no idea what the echo row feels like. Um, when.
Speaker 2:That's when they let people use it in the open. A few people did tests and said that the calories went a little quicker. On the Echo Row at similar RP.
Speaker 1:I wonder how it feels compared. Is there a damper setting on that thing too? Is it similar to a concept too? It?
Speaker 2:looks the same to me. I mean, I haven't seen one in person. Person. Yeah, the only devil's advocate that I have for the row is, I think, bigger athlete not as good at gymnastics. Within the like 12, 18, 12 on the women's side, you can spit out on the sandbag clean at the same time as someone who's better than you at gymnastics because there's a row in there. Like you can go snag one to two transitions from the row. Now back to your point. What the fuck's gonna happen to you? Like because you're bigger, does that mean that you can then go sling the sandbag? Who knows? But I think there are athletes who can make up the like two transitions that another athlete might not have not necessarily transitions, but rest periods on the row. Like I think there can be two separate strategies in that middle chunk that spits both people out at the same time. Now, metabolically, what are you trading? You know what I mean.
Speaker 2:Like if you're going to push those like that sort of thing. But I think to me that's where my mind goes I see the bigger, stronger athlete maybe having to break the gymnastics one more time and I think that they might be able to make that up if they go sit down and they're rowing at an 1100 or a 1200, something like that. But if, if you crush the gymnastics, like if you like gymnastics and sandbags, um, you can go fucking thousand cows per hour on that row and it's not any difference at all. People are probably not going to catch you.
Speaker 2:you can fuck up the other stuff so many different ways like yeah, you really can't fuck that row up yeah, I think this one is.
Speaker 1:I mean, anytime you have a final that blends both of like, obviously, a high level of fitness component but with, like, the need for really good execution, you you set up for a good final, so hopefully, like the you know, preceding five events, create that tight leaderboard. And then this is the one where it's like I don't know. I got to imagine we're going to see the biggest spread of times in this workout.
Speaker 1:Yeah, from a percentage standpoint yes, from yeah, I think you will, I think you will see five minutes and you'll see a time cap for sure, yeah, um, yeah, and I guess I, I guess I don't really have as good of a concept of how, like the elite of the elite, move that 200 pound sandbag. I see, just, I still see so many athletes struggle with it. But I also don't fresh.
Speaker 1:It's like five seconds a rep uber close attention okay, so, but then the spread on the back side of the bag is so high, it's crazy yeah, though that's what I'm thinking, that's what I'm saying like that nine to end, like all that pulling, all that cumulative pulling, and like there's really almost no way to keep that sandbag clean, movement like a true core to extremity. You know, like you could a theoretically could like a power clean or something like that, and even there's a grip component there, but like sure, and just because how fucking big those sandbags are, like there's gonna be dudes who have to just like bicep, hug the shit out of that thing.
Speaker 1:Um, I think this is the probably that I I don't know you could. That might be a good take, but like the most muscle overloady workout of the the weekend, and especially just because of how short it is, like there is no like it's almost like there's a muscle overload buy-in.
Speaker 2:but then watching people like this is one of those workouts. This is a workout, like everyone will understand this. You go into an affiliate, you see a triplet written on the board. It's nine to 12 minutes long and it doesn't look very bad and you're like two rounds in two minutes in three minutes in and you're in. You know, zone six, as apparently we found out from kyle last week, is is the new zone, the, the top of the zones, um at a 7.8 gpa out of high school my son's in ap classes.
Speaker 2:He's weighted, he has a 400 gpa, um it's two. When you arrive at that sandbag and you need to toss it again.
Speaker 1:You very much have to know I have arrived, I have departed. Yeah, like like.
Speaker 2:I am such a firm believer in that of like when I'm about to do, when I'm about to do, the cube test, I don't really think about anything else. The whole day I'm fucking locked in. I know the pain, especially on certain machines, is just going to be something different. If I want a decent score, I have to accept the fact that there's going to be a point in time where I'm going to want to just not do it anymore or back off 200 cows per hour and like it's going to be a choice. If I know that going into it, there is a much greater likelihood that I will agree to meet the challenge.
Speaker 2:I think that's what that final round of sandbags is yeah, I mean I think for just athletes at that level show up there it's event six 99.9 of the competition is over and yet your heart rate is at 190 and there is 1800 pounds waiting for you before you can cross the finish line and figure out where you're at on the leaderboard yeah, I do like that.
Speaker 1:They put the ring muscle up first. I don't know if it was intentional as far. I mean, I'm sure it was intentional. I don't know what the justification was. It's it's the more difficult of the two movements, so it's a little bit of a trap. It's like do you like you go big out out front there and all of a sudden the bar muscle up that used to be very easy is like now you do need the extra set and that's the, that's the window of opportunity for someone to to try to jump through. And then on the other side you get somebody who is good at them or maybe is is fighting for a spot. It's like I have to try for 10, 5 or you know, 8, 8, 4 or something to get like get these muscle ups done.
Speaker 2:I don't know if that'll actually be the strategy, but yeah, yeah, um, and just which one are you better at?
Speaker 2:you definitely want to be better at bar muscle ups in this workout. Right, because, like, athletes at that level can go into this workout and do like. I can't imagine there's many people that are going to do three sets unless they have some super secret strategy where they're going to rocket ship afterwards On the bar no, on the rings. So I think the rings what happens on the rings is going to be very similar athlete to athlete. And then if you include transition time in and out of the bar muscle ups, I think that window is going to be different for different people.
Speaker 1:Like, yeah, you want to be real good at bar muscle ups in that workout man, I just like I don't know who who is good, who is really good at ring muscle ups but is bad at bar muscle ups, like I could see somebody who's good at bar muscle ups and maybe not so good on the rings maybe just not not great pushing stamina, but I don't know how many.
Speaker 2:I don't know who people have learned how to swing and kip and dangle much more in a bar muscle up than the ring muscle up yeah, I mean there's just no.
Speaker 1:But there's no like getting around the ring muscle up, as far as, like you, you have to pull, you have to get on top and you have to dip that and the dip is the big thing and there's nobody out there yet I guess who's, and they're the rules, I don't know.
Speaker 2:I'm sure the rules say like you have to pass through some form of a dip in the muscle up, but, um, yeah yeah, she's a doozy and a lot of a lot of athletes that tested this workout did not test it as the sixth event in three days. This is one of those ones where it will be the crux.
Speaker 1:Yeah, for sure, yeah, 9, 13, 12, 18, 25 minute Good spread to actually some actual like. Got a couple that are past that 15 minute time frame. Got to imagine that that yoke is probably he didn't he didn't like call people out, but he did for most when he talked about how the run.
Speaker 2:One's not the not a long workout he's like yeah if you're programming, this doesn't count. If you're programming a competition, this does not count as the long workout right like it's no, definitely You're taking 18 minutes.
Speaker 2:I know why competitions do it, but it ruins the leaderboard in my opinion. Yeah, like we're not going to make people sit through heat after heat, or we don't have time to do it, we don't have the logistics for it, whatever, but, like, anytime we're programming a competition, one of the first notes is can we take time off X, y and Z from the person running the competition? Can we take time off X, y and Z from the person running the competition? And it's like well, it's your competition, but I don't think that this is going to be the test that we are looking for. Like, if you do that, like, yeah, we need something that is 20 to 30 minutes long. You know, 21 to 30 minutes on 22 to 30 minutes long, like that sort of thing. So, yeah, we've got some, we've got some, we've got some.
Speaker 2:You got a favorite? Oh, um, oftentimes, a favorite for me is something that makes me think more as a coach. Um, so in thinking about these workouts, I think think probably oh man, that's actually, that's actually tough, because two, four and six, I would say, are my favorites for sure.
Speaker 1:The chipper you can't pick 50% of the two, two, two intervals in the final.
Speaker 2:Um, I can lop off the final. That would be my favorite as, just like a meathead who wants to see carnage shouldn't be a problem yeah, um, so so not that one. So, hmm, I don't know, it's either two or four twos, twos. My favorite yeah, I guess, I guess the I don't know what the criteria is in my brain, because I've been thinking about these from different angles.
Speaker 2:Um, yeah, vent to being long and making sure that none of your body parts are functioning by the end of it. Um, that's got a special place in my heart for sure. That's the kind of thing that that needs to be in there.
Speaker 1:You're gonna see some shit out on that floor if you're yeah, I don't know if my this would be consistent across all. Anytime I get asked about a favorite workout, but I just think the accessibility component of that workout obviously like to a certain extent the volume is can be prohibitive, especially with like toes to bar. Certain extent the volume is can be prohibitive, especially with like toes to bar. But of the gymnastics movement that we have, that's that's probably the most accessible and I think, just anytime you can create a workout where it's like any, yeah, you could go like you gotta do, do that in open gym right now, like you don't even need to set the floor up the same way, because it doesn't fucking matter.
Speaker 2:You're gonna be working out for 25 minutes anyway, um, but yeah, I think those are the that'd be, that'd be my favorite so this weekend friday, saturday, sunday erica, folo, brandon, true, lindsey hoffman, make sure you are shouting them out on social media, watching them, all that good stuff. Give them the, give them the support from the Misfit community. If you are in Knoxville, make sure you um stop and say hi to myself and Seb say what's up? We always like meeting the Misfits. We'll be. We'll be rocking our gear. Um, all, right, I have one. I have one quick topic, that kind of kind of chewed up the episode, which is which is good, um, hunter, do you what is your average workout time in a day? Like in terms of the clock? Like what time of day do you work out and how much does that change over the course of a week?
Speaker 1:Sorry, so time of day or duration spend exercise time of day it kind of depends on the the day, so like today, for example, I usually work out immediately after I coached 9 am class and right before this podcast. Um, most other days it's probably like either between like 11 and 12, so kind of before lunch or maybe like one to two.
Speaker 1:I try to get in like every once in a while. I'll take the 3 30 pm class. That's kind ofa tough time and then I'm usually coaching at 9 am, or I'm coaching so far at the other end of the day that I'm not in the gym yet by 9 am.
Speaker 2:But yeah, those are the two primary windows if you notice a difference, physically or mentally, in terms of time of day when you work out um in in the workout performance, or well, I would say that I mean there's. There's, there's different factors, right, because if we have our, we have our, I am, I am more productive, peers and then the others I am more productive outside, like unrelated to fitness, the earlier I work out.
Speaker 1:The odd days where I like come in and either evaluate or participate in like the 6 am class, the 730 am class, whatever, like I always feel better the rest of the day, probably because I have, like I've already checked off something that's really that's necessary and and pretty much a daily thing for me. Performance-wise probably I don't know that there's a huge difference between the 11 to 12 or the 1 to 2 time frame. It's pretty similar. It kind of depends on what I was doing before that. It kind of depends on what I was doing before that. So I do think, like the earlier I work out, the better the outcome is. For the rest of my day, 9 am is about the earliest I would work out and be like and have good performance.
Speaker 2:When's the last time you remember working on the evening Like how often would that happen?
Speaker 1:so that's a. That's a good question. That's actually been a long time since I've taken, like taken, a 5 pm class again, partially because I coach it, or I've been at the gym for eight plus hours by the time 5 pm rolls around. So within the last three months, but within the last three months probably only once or twice, sure, yeah.
Speaker 2:I just I'm. One thing that can be helpful from a coaching standpoint is having a bit more of an intimate understanding of what your athletes go through. Um, like when, when you go through similar things on a personal level. Um, and since being a dad, the amount of times that I work out in the first half of the day without a lot of shit having already happened in the day, like a lot of mental load. When I do that, it's like probably two or three times a month, I'm 25 to 30% better, like in my physical performance.
Speaker 2:Like when I work out. Let's say, an example would be like on a Saturday I'm with Carter until like 10 am or something, have breakfast, have a few cups of coffee, then go into the basement and do like a C2 bike session, something like that. That would be a scenario where I haven't done a ton of work, I haven't had to like bounce around and do a few things, and then I go down there and do that and the performance level is staggeringly different. And then the inverse of that would be I don't get to work out and I go do a zone two session at anywhere from like seven to 8.30 PM, something like that. So I'll go down into the basement and turn the TV on. Not only is the like objective measure of what's my heart rate at compared to my wattage, that is significantly different at that point in the day, even though I've had like, oh, yeah, yeah, even though I've had 200 grams of protein and 300 grams of carbs and 90 grams of fat, like hydration's good, all of that, yeah.
Speaker 2:And then, subjectively, the voices are much louder A lot of chirping going on in my brain Like dude, what the fuck are you doing? Like go lay down, you're cooked bro. Like what are you? Stop it? Like that kind of thing. Ooh, I like go lay down, you're cooked bro. Like what do you stop it? Like that kind of thing? Oh, I do have a good life chat. I do have a good life chat, but we'll get to that in a second um half related to this.
Speaker 2:So for me to talk through the idea of mental load with athletes, I have, I just feel like I have a much deeper understanding of it now, like yeah like to to really do a like 10 hour work day where you, like you know, typing in toast to bar with your left hand and eating with your right hand, like that sort of thing.
Speaker 2:Those kinds of days it is really hard to perform like at a decent level and it's really hard not to have the like chirping there and if that is a biological, physiological phenomenon, something that's happening to me in my body, and not a reflection of like dude, you're a pussy, you can't sit on a bike for for 45 minutes.
Speaker 2:You know what I mean. Like the difference between why is this happening and is there judgment attached to it? I think within the competitive CrossFit space, on those days where athletes do feel like shit, not only are they judging themselves in an improper way, but then they get the negative feedback loop, they develop the narrative. And then Tuesday sucks and Wednesday sucks, and Thursday sucks and Friday sucks. You start to stack these days on top of one another because you are almost generating that mental load through, like you had that one day where your resources were diminished for what could be five to ten different reasons. But then the narrative develops I'm not as strong as I used to be, I'm not as fit as I used to be. This program doesn't work.
Speaker 2:I suck, I don't want to do this anymore, like that sort of thing, and my takeaway for me personally and this could be different for athletes is like kind of the meditative, like the goal in meditation is to end up being an objective observer of your thoughts. So like can I be on the bike and want to not be on the bike like at like an eight. My rpe of staying on the bike literally at all is an eight out of ten like if that's the case, can I dismiss it and keep riding the bike?
Speaker 2:Because it's literally just the gas tank is cooked, like mental and physical resources pull from similar places. They have similar stress effects on the body, like that sort of thing, and it's just like felt, very like. My example is a little aggressive, but it feels very binary to me, like it feels so black and white of like when I get a good night's sleep and I eat breakfast and drink a bunch of water and have some caffeine, I can go fucking dominate on a bike. And if I've had a stressful day and I go up into cardio theater at 4 PM like flip a coin, like maybe, and it's again, there is objective data, there is like yo I'm at a.
Speaker 2:You know I'm riding at a 158 on the bike and my heart rate's at 171. Like that's not. That's not great. That's like not what I'm going for.
Speaker 1:Yeah, I do. I mean, I personally, I definitely. I was gonna say like, I think there's a bell curve right. It's like the bell, it's a bell curve that's shifted slightly left of like noon.
Speaker 1:I guess from to go back to your original question Like peak performance does not occur at 5, 6 am for me, like it does for some warfighters out there, like it does for some warfighters out there, like kind of it peaks, probably, you know, in that like nine to noon range and then starts to wane on the back half of the day and I think it's just like, yeah, the accumulative, the cumulative mental load, the into like you've you've now presumably received additional tasks and stuff like that you just have there's more anticipation of things that you have to do, and like having a workout also mixed in there with kind of like the to-do list, I think is makes it just like I don't like.
Speaker 1:It definitely drops off the end of the day not not quite as in-depth of a assessment of what you just did, but for sure, like earlier in the day, is better for across the board. For yeah, yeah, pre and post.
Speaker 2:I've stayed away from it because I don't perform as well in that, like early, early, yeah, like I've never figured out, that's what I mean, I'd say early and earlier is better, as in like 9 am or later, earlier than that we start to.
Speaker 1:It's also like a schedule thing as far as like, well, if I got home at 8 pm the night before and ate dinner at 8, 30 or 9, it's like fuck, well, I'm not gonna eat at 6 am before I go work out at 7 30, um, and that, yeah, more of a convenience thing there.
Speaker 2:But um your life chat I don't know, it's delicate, it's a delicate life chat I. So when I'm riding the bike and I'm doing I'm, I'm fucking weird, like this ocd, like this, when I'm riding the bike and I'm doing an hour-long zone 2 session, I stand up in bike for like 20 rpms every five minutes on the five minute and like get some more blood back down into my legs, like that sort of thing. You get a little, you get a little the, the, the cable system in the old jungle bridge gets a little dampened. We'll say that. So I am 52, 52, 50, 55. I'm, however, many minutes in to my session the other night and I stand up to bike and I sit down and I sit down on a part of my anatomy and we've all been hit and kicked and that's its own thing. Thinking it's gonna pop is very different. Oh it, dude, I launched I actually I can feel it right now talking about it I launched off the bike and was in the fetal position in my basement like almost.
Speaker 2:It wasn't even that much pain at that moment, because I was figuring out whether I had ruptured a nut yeah, and I hadn't, which is lovely, wow. But the pain was like whatever, probably seven to eight out of ten, but it was weird. It was my body was like hey, knocked out of you, did you?
Speaker 1:lose, look breath, no, no it was.
Speaker 2:It was like a like a crazy level of panic, like I don't feel like I got off the bike. I feel like evolutionary biology was like we need more people. Get off the bike and make sure that you're alive. Get in the fetal position to make sure that that little guy is a-okay.
Speaker 1:Yeah, I was literally just about to say that is the mammalian brain from 400,000 years ago, Like yo that ain't it, dog? Curl up into a ball and protect him, and.
Speaker 2:I sat on it so smoothly that again there was no impact, it was just squish. It was bad dude Like that.
Speaker 1:Don't like that, don't like that.
Speaker 2:I did not finish the session. I'm sorry. I had like six minutes left. I think I'm I gotta put it out there.
Speaker 3:Um yeah, I 52 minutes Pretty good.
Speaker 2:Yeah, I forgot that happened. Um, wow, that was that wasn't. That wasn't that fun. I don't recommend it. No, no, that's good. Um, you guys have any final thoughts to the episode?
Speaker 1:how many more semi-finals are there? Is this the last semi-final?
Speaker 2:torian pro still hasn't happened and everyone's watching because tia is potentially retiring at torian pro pro or excellent marketing campaign Right.
Speaker 1:Yeah, I guess we'll find out.
Speaker 2:So we'll see. Also just interesting that she didn't train CrossFit for a year and it's probably, I'm guessing it doesn't take her long to get back into it Just doing high rocks. Yep, um, so that will be sort of interesting to see. And then, last chance, kitchen is back. But it's weird this time it's like only one and a certain people qualify percentage of people, seb?
Speaker 2:can you bring up the games instagram, the? It's a certain percentage of people, I think, from an affiliate semifinals that didn't qualify for the games, so they basically have to do a third semifinal. It's on here somewhere. If you scroll, there's the community cup. Thank goodness yeah we'll definitely do like four or five episodes on the community cup. I'm very excited about that. It'll be on patreon, though be $200 an episode. I know it's on here.
Speaker 1:Oh, the barbell spin one right there, yeah there's a there's a section of the rule book called athlete entourage. Information regarding an athlete's or team's entourage will be provided in the athlete information package sent via prior to on-site registration.
Speaker 2:That's hilarious all right, who's eligible for last chance kitchen. Top 50 non-games qualifying athletes from the in affiliate semifinals. Top 10 non-game qualifying athletes from each in-person qualifier. So if you're top 50 in the, subtract out the games people or top 10 at your in-person.
Speaker 1:Programmed by CrossFit coaches around the world Seems like a good idea.
Speaker 2:Next yeah.
Speaker 1:Register via hustle up, yeah, next.
Speaker 3:How many?
Speaker 2:qualify One one. What's it say, one chance to make it count, or is that just one chance? Oh, the final opportunity to earn a spot? I don't know if it says see it in the oh, this is this one seems very obvious to me, but they fucked up really bad with putting in affiliate semifinals before the in-person, like the amount of ticket sales and revenue for the venues in the cities, because they just don't no longer go into the physical event yeah, yeah, the
Speaker 2:top 25 athletes in the world aren't gonna compete at all to be devil's advocate on that side.
Speaker 1:If they did it in the other direction, how many people would be like fucking twats, trying to get money from athletes before letting them try to qualify without having to travel?
Speaker 2:I just think, if you're going to make them independent, if you're going to say, hey, go run this event for us, um, removing the reason people go is probably not the best. Because if you look at the leaderboard on the men's and women's side of the people that have already qualified, it's like, uh, okay sick, okay Sick, all right, syndicate crown week, pretty excited uh to get down there and coach. Uh, see some, see some misfits. Um, and then we, then we get into the summer and games prep and Phoenix world fitness project prep and masters games and all that good stuff. Um, did we do it?
Speaker 1:the use of any form of adhesive or lubricant on the footwear is prohibited. This applies to built-in adhesives such as sandpaper. Athletes may not add tape or cloth to the heels of their shoes for handstand push-ups. We did it, yeah.
Speaker 2:We're done, yeah thank goodness, thank you for that little tidbit. Make sure you clip that stuff. Thank you for tuning into another episode of the misfit podcast. Sharpen the axe cocom. Brand spanking new t-shirts and hoodies. Link in bio to get signed up for our programming on strivy or fitter team misfitcom. Slick on, slick on the click on the sign up now link two weeks for free on push press sugar wad or stream fit. We will see you next week later.