0:05

Hey everybody , welcome to the Herdfit Podcast

0:07

with Dr Sam Rhee and myself , Coach

0:10

David Syvertsen . His podcast is

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aimed at helping anyone and everyone looking

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to enhance their healthy lifestyle through fitness

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, nutrition and , most importantly

0:18

, mindset . Alright

0:22

, welcome back to the Herdfit Podcast . I'm Coach

0:24

David Syvertsen . I'm here with my co-host , Dr

0:26

and Coach Sam Rhee , and we just

0:28

got done with 24.2 at CrossFit

0:31

Bison on Sunday morning . Sam just got

0:33

it done , in case you hear some heavy

0:35

breathing into the microphone . His

0:38

heart rate is still high across the workout and

0:41

maybe we can get into the workout a little bit because we are

0:43

. The theme of today's episode is centering

0:46

around open workouts

0:49

and one of the most popular

0:51

common messaging

0:54

that comes my way during the open

0:56

is should I repeat ? What do you think about

0:58

me repeating this ? I've had this

1:00

thought about in my head several times . What

1:04

should I do if I'm going to repeat it ? You

1:06

know strategy wise . How do I beat my old

1:08

score ? Yeah , Dave , aren't you going to repeat this one ? Nope

1:10

, Nope . We're

1:12

coming off the first ever where my younger brother beat me in an open

1:14

workout , and by literally one

1:17

rep , which , in this workout , was seven meters

1:19

on the row . I should have

1:21

cheated and just pulled it one more time , Anyway . But

1:26

yeah , the concept of repeating workouts

1:28

we're going to go into what that means why

1:30

do people do it , Some of the pros

1:32

and cons and just

1:35

give them some outside perspective

1:37

that I think everyone needs to hear at some point , because

1:39

I do get asked a lot and I do struggle with

1:41

having a really good answer for

1:44

everyone . But I am not

1:46

for or against repeats and

1:48

I think it's foolish for anyone to

1:50

be overly for or overly against it

1:52

. This is one of those like stay in your lane type situations

1:55

. But we definitely

1:57

, as coaches I think we have opinions on

1:59

it and we've seen and

2:01

done repeats ourselves . Right , You've repeated it before

2:04

. I have , and we've seen people

2:06

and I've actually repeated workouts and not gotten

2:08

better . I've repeated workouts and

2:10

gotten better . There's a lot of reasons

2:12

why you would want to do them . But I want to kind of dive

2:14

into some of the dangers

2:16

and some of the benefits of doing this

2:18

, because it's going to be something . If you're in this for the

2:20

long haul , you're going to have this temptation or

2:22

thought at some point . Opening

2:24

thoughts , Sam , on just the

2:26

concept of repeating workouts , whether

2:28

it's yourself , your wife

2:30

, you're one of your kids as a coach , whatever

2:33

.

2:34

As you said , I try to stay in my lane in terms

2:36

of giving advice about this , but

2:39

my personal thought is there

2:42

are very few reasons

2:45

why I would think someone

2:47

should repeat a workout , and there are about

2:49

50 reasons why people shouldn't

2:52

repeat a workout .

2:53

I agree with that . I think the

2:55

reasoning behind taking your score

2:57

, as is no matter what the

3:00

volume of reasons why that should be

3:02

the case , far outweigh the

3:04

volume of reasons why you should redo . And

3:08

the first thing I have in my outline is why do we

3:11

repeat workouts ? And I came up with

3:13

five things and , whether

3:15

you agree with them or not , I think these are

3:17

the five reasons why . Number one is you

3:19

think you have more to give in a workout . You got

3:21

a score on a Friday . You're watching other

3:23

people do it and it's like you know what I have

3:25

more in me . I know I have more in me , and

3:28

that might be the truth , and I would even say

3:30

in most cases that is

3:32

the truth . You probably could have done better

3:34

. So that's an overly

3:37

objective , clear thought in someone's head

3:39

. Number two something went wrong

3:41

in your first attempt . Here

3:43

are a couple of examples . This week Someone

3:46

did a really bad job counting double unders . Someone

3:48

miscounted your rounds , which sucks

3:51

. Your jump rope

3:53

broke . Your calf cramped

3:55

up , the clock turned off

3:57

mid-workout . Someone's

4:00

dog came to the gym and hit your jump rope mid-set . I

4:02

saw that on Instagram this past weekend . Those

4:05

are things that just really actually had an impact

4:08

in your score and today's , in this week's workout

4:11

, as if . What would you do

4:13

if your rower turned off Mid-workout

4:16

? Yeah , you know , you

4:18

get your hips in and we get you a new rower

4:20

. You get set up . You get your damper set up . You get your feet

4:22

set up . You lost a minute . That

4:24

would be a really good example of like you should just do it again , because

4:27

you'll probably . That's not really a true representation

4:29

of your fitness . That score you

4:31

did not meet the expectations . That's another reason

4:33

why you had a goal for yourself . You did

4:35

not get it . You could have been wrong

4:38

about what your intended goal is and what you thought your fitness

4:40

level was , but that's another reason

4:42

why people repeat Someone

4:44

else beat you . That's a reason why

4:46

people repeat , whether they admit it or not . And

4:49

then the last one I have written down is you're trying to qualify

4:52

for something . So

4:55

do any of those reasons jump out

4:57

at you that are totally like

4:59

yo go , yeah , go , do it again and

5:02

do any ? More importantly , do any stand out

5:04

that you should not be repeating ? For that reason ?

5:06

The things that are not in my control . If they

5:09

happen , right , yes , I would

5:11

consider it . Rower , breaks Someone

5:13

totally miscount for you Any

5:16

of those things where it wasn't

5:18

a true representation of what you had . Not

5:20

that you didn't

5:22

do it , it's that something happened

5:24

to you , right , that's

5:27

totally fine . I think if

5:29

you want to feel like

5:31

this is not my true representation

5:33

because something else , an external factor

5:36

, happened to you , by all means , if

5:38

you have the physical capability , go

5:40

for it . I think

5:42

that's reasonable . The other reasons someone

5:44

beat me . I

5:47

hate that as a reason . I find that to be

5:49

more of

5:51

a selfish reason , especially if you gave it your

5:53

all . Yeah , okay . And

5:57

you should be even if it's your little

5:59

brother , I feel like

6:02

that is why you were the

6:04

bigger person this week and you did not repeat

6:06

it , and you're going to give Aaron the

6:08

glory this week . And

6:10

I think that is very admirable

6:12

and I think that that was the right thing to do If

6:16

you weren't feeling like you had an injury

6:18

or something . It's tough because are

6:20

you really going to rehab that within two days

6:23

and redo it , or in 24 hours

6:25

? I don't think so . Did

6:27

you give all that you had physically at that

6:29

time ? No , I

6:31

mean , listen , it is what it

6:33

is . We all have nicks

6:36

, we're nicked up , we're banged up , we have soreness

6:38

, but you did what you

6:40

could , trying to qualify

6:42

as one of those plus minuses

6:44

. If you are a highly

6:47

competitive athlete , let's

6:49

face it . If

6:52

this was the semis , can you repeat it on the semis ? No , for

6:55

an age group . Were you able to repeat ? You did . I

6:58

did repeat one . Yeah , so

7:01

when the state , it depends on how high the stakes are

7:03

for the athlete . If

7:06

you're a Monday through Friday gym

7:08

goer , well , maybe

7:10

you want to , maybe you want to push it a little bit , that's fine

7:12

. I think that that's

7:14

why they lowered quarterfinals to 25%

7:17

, because they want people to try to qualify If

7:19

you're right on the bubble plus

7:23

minus on that one .

7:24

Yeah , I mean , we've seen people not qualify

7:26

in this gym for the next stage and missed it

7:28

by a few reps in a workout

7:30

. This is where

7:33

the most common question that comes my

7:35

way on a Friday , saturday about

7:37

repeating a workout is hey , I'm kind of on the bubble

7:39

of qualifying . I really want to do it again

7:41

to give myself some more breathing room in case

7:44

I get buried in next

7:46

week's workout . My

7:49

advice is like sure , if that is really truly

7:51

the intention , then go for it . Then

7:54

some people they have a hard time understanding

7:57

the numbers and the math

7:59

of where you currently stand

8:01

and how well you need to do in next week's workout

8:04

to confirm that you're going to qualify

8:06

. I remember when I was with

8:08

Coliseum and we

8:10

were trying to qualify for regionals and that was like it

8:12

was really cutthroat for two reasons . It's

8:16

a very competitive region . If we had

8:18

a bad workout as a team , we might not qualify

8:20

B . You're actually trying to beat guys

8:22

on your team to try and be

8:24

the guy that gets to go . I

8:27

remember there was the workout that had like 500

8:29

double unders and I

8:31

did it three times

8:34

in four days . I remember

8:36

the workout that had 90

8:39

deadlifts , half of which at 225

8:42

, half of which at 315 , with the handstand walks

8:44

, handstand push-ups . I did that one three times

8:46

in three days . I

8:49

remember repeating a workout with the holes in my hands

8:51

because they were ripped so bad . And you're just trying to

8:53

do it . Looking back on

8:55

it , I would say that

8:57

I would do it again if I was on the brink of qualifying

9:00

for something like that , but I'm

9:02

accepting a ton of

9:04

risk by doing that . I

9:06

want to get into some of the dangers of repeating

9:08

workouts because right now , sam and

9:11

I are going to try really hard not to be on this moral high

9:13

ground . You should not repeat this . If you're trying

9:15

to beat someone , I will get into it and some of the dangers

9:17

of that . I actually want to give you some

9:19

actual , tangible dangers

9:22

of repeating the workout . The first one is injury

9:24

. Repetitive

9:26

movement patterns is a big part of programming

9:29

from a macro perspective , whether it's a week

9:31

, a month , a year , a quarter

9:34

, which is kind of like the way we run it here , especially

9:38

a movement like this Like I had zero

9:40

intention of doing this again . But even if I was

9:42

like not taking the high road

9:44

and like no , I can not letting my brother beat me , I

9:47

don't know if I could do a thousand double unders in

9:49

a matter of 36 hours and not have

9:51

something bad happen to , like my killies or my

9:53

needs . All the pounding and

9:56

think about there's a lot of people in this

9:58

gym that really get beat up from hinging and deadlifting

10:00

. This is tired deadlifting

10:03

after rowing . So for you to do

10:05

those patterns twice in three days

10:07

, that is going

10:09

to start to open the door to what

10:11

we call overtraining . Overtraining

10:14

injuries are the most common injuries in CrossFit

10:16

, agreed .

10:18

I think look at and this

10:20

is intentional on CrossFit's part

10:22

this was multiple hinge

10:24

and then a

10:26

lot of jumping , and that you're

10:29

absolutely right . If I had to repeat this right now

10:31

, I would blow something out . Yeah , I

10:34

blow out a calf , I blow out my ankles

10:36

, something , and I

10:39

don't think that these workouts are

10:41

really designed to do that . I know a

10:43

lot of people did not love 24.1

10:45

, 24.2 in a row because there was a lot

10:47

of low back , like the burpees , the snatches

10:50

on . I have a thought on that , but yeah

10:52

, and so I

10:54

don't think they're really encouraging you to say you

10:56

know what ? Do each workout multiple times , right

10:58

, like , if

11:00

you've CrossFit , if you've CrossFit it long enough

11:03

, you know what kind of injuries you're prone

11:05

to , and there are very

11:07

few people in the gym that I know that could

11:09

do this workout back to back in two days and

11:11

feel unscathed by it .

11:15

The intensity switch . Right , we talk about

11:17

our CNS , we don't have to get too scientific . But

11:19

if you go on max effort , like

11:21

a real , true open effort , on Friday , and

11:23

then you're doing it again 36 hours later

11:25

, right . Then you're coming back to the gym the next day

11:27

and doing the Monday bison wad , which this week

11:29

is going to be really tough , right . That

11:32

is when you start to get like the too

11:34

much fatigue , not enough recovery , right

11:36

. Where you know , if you're doing the workout

11:38

on a Friday , friday night , and then you have your typical weekend

11:41

with drinks and maybe some you know a little bit extra fun

11:43

, maybe some bad eating , right . And

11:45

then you're coming in and doing another high intensity effort

11:47

. That's what we call burning the candle from both ends

11:49

. And again , eventually it

11:52

might not happen this week , but eventually

11:54

that's going to put you in a really bad

11:56

position . And what I

11:58

mean by intensity switch is also

12:00

that I learned this a long time ago , right

12:02

, that if you go into an open

12:05

workout on a Friday with

12:07

the idea that , like I might do it again on

12:09

Sunday , I guarantee

12:11

you did not give it your all on Friday

12:13

. So I want you to imagine this

12:16

If we said

12:18

, the first shot you get is the only

12:20

shot you get . Period . Hey guys , we're

12:22

no longer allowing repeats . We have

12:24

too many people , the gym is too busy . You

12:26

get one shot at this . Would you try

12:28

harder in that first attempt ? And if

12:30

the answer is yes , you're screwing up

12:32

.

12:33

I think the thing that

12:35

you talk about in terms of fatigue

12:37

, it's adrenaline . Like you

12:39

know , athletes become adrenaline depleted

12:41

after a while and you can't go

12:44

max adrenaline week

12:46

after week after week , multiple days

12:48

, after multiple days , after multiple days . We have

12:50

seen athletes like Sarah Sigmund's

12:52

daughter talk about their CNS system

12:54

was just shot Like you just

12:57

can't do that on a

12:59

regular basis . The other thing is is you're right , even

13:01

if you're like consciously saying to

13:03

yourself you know what , I'm gonna pretend that Friday

13:05

is going to be my max effort

13:07

day . Don't you think ? Subconsciously

13:09

you have a little bit of that

13:11

like you know what , but if I really don't do

13:13

well here , I still have Sunday as a backup

13:16

. That's why , intentionally this

13:18

year I've gone Sundays , because

13:20

smart I don't want , even I

13:22

know unconsciously I will be like you

13:25

know what . I have a little bit of

13:27

safety net if I crap the bed . On

13:29

this one I was like no flyer

13:31

die , whatever I get is whatever I get

13:33

. And that feels you know what , to me . It

13:36

reminds me more of a comp setting to me and

13:38

I enjoy that like . Not so much now

13:40

, but I do enjoy

13:42

. I think I perform better in these workouts

13:45

if it feels almost like a comp . Like you

13:47

gotta do it , you gotta perform . There are a bunch of people there

13:49

, cause we always have tons of people

13:51

around 70 people here . Like

13:54

you know . Like you know , it's

13:57

a test for me , like can I perform

13:59

under pressure once and

14:01

some listen , I have done it where I

14:03

haven't and there's some days that I have

14:05

. And after 10 years I

14:08

don't do it that often , but I'm gonna use this as

14:10

my comp setting performance

14:13

test , and I've

14:15

done it long enough that I'm like you know what , if I really

14:18

didn't do well on the double unders , so be it

14:20

. That's what my lesson is for next year . I've

14:22

been there . So I think , even

14:24

if you say consciously I'm

14:27

not going to treat this as

14:29

a set , like you know , a backup , I have

14:31

a backup . Unconsciously you still

14:33

have that in the back of your mind . Yeah , absolutely .

14:36

I'm gonna tie these last two together impact to

14:38

future training and not

14:40

improving a score . So I'm still talking

14:42

about the dangers of repeating a workout

14:45

. So I've done this before

14:47

. It was one of the worst feelings

14:49

ever and it was one of my least favorite open

14:51

workouts ever . It was the 10 rounds of

14:54

nine thrusters at 95

14:56

pounds and 35 double unders and , like you know , your

14:58

ninjas are doing this like six , seven minutes . I really

15:00

struggle with a workout like that and

15:03

, if I remember correctly

15:05

, I think Adam Ramsey judged

15:08

me the first time and I got like 10

15:10

, oh four and I

15:12

was like I really want it to break 10 , you

15:14

know , four seconds , as if it mattered . It didn't

15:17

. And so I came back two

15:19

days later and did it and

15:21

I get done with the workout and in my head I

15:23

don't know why I was like yes , I beat it . I'm

15:26

laying on the ground , I'm feeling fulfilled , I'm

15:28

like I beat it right . Ramsey looks at me and goes , no

15:31

, you were 10

15:33

, oh eight . Like I was like four seconds slower and

15:36

I remember just being . I felt like such

15:38

a jackass , like that . I put

15:40

so much . I was like stressing me out over the weekend

15:42

and coming up with a split . I thought I was

15:44

moving well and I

15:46

was like I did all of that and like

15:49

me doing that many thrusters in 36

15:51

hours , like I couldn't train for the week , and coming

15:53

up Like I was in shambles . And

15:55

I see this a lot

15:57

where you come in you don't get better or you have

15:59

to stop halfway through . But he's like all right , I'm just and that happens

16:02

every week , you know , and it's smart , in my opinion

16:04

, to just like all right , bow out , especially if

16:06

there's like an injury or you're trying to prevent injury

16:08

. But the negative

16:10

is it's

16:12

going to impact the next few days of training

16:14

and you have to like

16:17

accept that prior to and say like

16:19

all right , am I okay with pretty

16:21

much not working out the way . I would have Monday

16:23

, Tuesday , wednesday and then the open's coming up again . So I'm just

16:25

, I can't go hard Thursday . So you're

16:27

really going to have all that gap . And this is why , especially

16:30

when the open used to be five weeks and

16:32

people would repeat a lot I would see

16:34

it all the time People would like lose fitness during the open

16:36

because they just everything's centered

16:38

around , like this one workout for four or

16:40

five days and then they skip that day , skip that

16:42

day , and you do that for over a month

16:44

. Yeah , you start to lose some of your fitness .

16:46

I've gotten less . I always get less fit during the

16:48

open . It's the intensity

16:50

is too high for the workout itself . I'm

16:53

running real close to red line

16:55

. For all these movements . My

16:58

back isn't going to feel good for days after today

17:00

. Like I know that and

17:02

that's okay , but to

17:04

repeat it it would take

17:06

a tremendous amount of

17:09

incentive for me to do that . Like there's very

17:11

little that would allow me to do that . Even

17:13

tomorrow . I'm like all right , I got a move

17:15

, I'm going to come in , but I'm going to scale the crap

17:17

that I spent out of everything , just

17:19

so that I can sort of recover and get ready for

17:21

the following week . So

17:24

you know , listen

17:26

, it really depends on what you're going after . Like

17:28

I knew I saw people today repeating it

17:30

. I saw some people who stopped

17:32

halfway in . I saw some

17:35

people actually do better and I

17:37

saw some people who did not

17:39

improve and I think

17:41

the people it depends on what

17:43

the stakes are . There's some people who just enjoyed the workout

17:45

, yeah , and they just said you know what ? I want to just do

17:47

it again and I'm not going to try to kill it , I'm just going to

17:49

move and that's totally fine . But

17:52

it really depends on what the stakes are here . I

17:55

take it very seriously . I use this

17:57

as my test of fitness for the year

17:59

of smart and I'm going to push and

18:02

optimize and do what I can . But I also realized

18:04

that in many ways it's counterproductive because

18:06

it , like we always talk about it , it leans on the competitive

18:09

side of fitness , not the , you know

18:11

, the sports side , not the overall health

18:13

fitness yeah , and we talk about that throughout the year a

18:15

lot here .

18:16

It's like what are you here for ? Yeah , no like if you're

18:18

gonna tell me all year that you're just here for fun and health

18:20

and fitness , like stop repeating the workout

18:22

, Because this is not true

18:24

. It's just not right . You know like and you have

18:26

to be , and we talk . This is one of my favorite episodes we

18:28

did . It was back in like at the start

18:30

of the Herdfit podcast . I don't have the episode

18:33

, but it's gotta be one of our first 10 . It's

18:35

you need to know what you're here

18:37

for and it can change

18:39

. It's allowed to change . It might change this year . It

18:41

might change on what your lifestyle is and

18:43

what's going on and what you wanna do in the

18:46

future . But if

18:48

you can't answer that question or it just changes

18:50

every single day based on what kind of mood you're

18:52

in , it's gonna set you up in a really

18:54

stressful , awkward spot where , if you're just really

18:56

confident and know why you're here , these

18:59

decisions are pretty easy . I

19:02

wanna talk about some of the benefits of repeating Okay , because

19:04

I don't want us to sound like we're looking down on it and

19:07

because I do . And when I made that post last

19:09

week about should you repeat an open

19:11

workout , yeah , I had a

19:13

couple of people like I feel like you're talking to me , you're

19:16

telling me not to do it . I'm like , I'm not , I'm not

19:18

. The first thing I wrote in that post is I am not for or

19:20

against . It's your decision . As long as

19:22

the gym allows it . It's your decision , your body

19:24

. But I just want you to think about

19:26

things other than your score , and

19:29

one of the benefits I'm

19:31

gonna use Nick Squire as an example here is

19:33

learning how to strategize and having a thoughtful

19:35

approach to workouts . Numbers

19:39

are hard for some pacing this

19:41

and that , how long does it double on this ? How long

19:43

does your pace at 155

19:46

take the row as opposed to 215 and all that ? You

19:48

don't need to get better at math . It'll have to . You

19:51

can look online or ask a coach , but

19:53

I do like the idea of redoing

19:55

a workout and trying a different plan

19:57

than your previous . So Nick Squire was rowing

19:59

, I think he said between 150

20:01

and 155 . And Nick is the

20:03

second best rower in the gym and

20:07

Nick is a really powerful rower . Like

20:09

, if he wanted to row the whole workout at 140

20:11

, he could . He's one of the best rowers we got and

20:13

he would . But that would ruin . And I think

20:15

what he said is I'm gonna come in , I'm gonna

20:17

row a 205 , which for him is walking

20:20

and I'm gonna see if I get a better score

20:22

. And he did . He crushed his

20:24

score . He probably had another

20:26

45 seconds to work with which in this workout helped

20:28

him out a lot , and that

20:31

, to me , is like those lessons

20:33

. This is where I learned about pacing was

20:36

repeating workouts . Hey , I have a score . This

20:38

is the time domain . These are how many reps

20:41

I average per minute . This is where I was at

20:43

. This is where this round lasted . This

20:45

is where I was at this point in the workout . I'm

20:48

going to learn how to beat that number , and

20:50

the answer is almost always slow

20:53

down at the start of your workout . Go

20:56

slower , you'll end faster . And

20:58

because the stakes

21:00

are high and you care about your score or you're trying

21:02

to qualify for something , you will think

21:04

for an hour about how to strategize your way there

21:07

where you don't do that much of

21:09

that during the year . I know some people do and

21:12

I actually see their fitness getting better , but

21:14

what are your thoughts on someone repeating for that

21:16

reason alone ? Like I think there's value in

21:18

getting a score Friday , coming back and finding a

21:20

way to beat it Sunday For future

21:22

fitness .

21:24

I've seen that . I was thinking about CJ in one

21:26

of the first wall walk workouts we had , where

21:28

he went out so hot , and then

21:30

I was judging him on

21:32

Sunday because he really was so disappointed

21:35

with his score he knew he could

21:37

do better . He went out so hot

21:39

and we worked out a plan

21:41

and he looked at me afterwards

21:43

and it was like Sam , I went

21:46

slower and I got like so

21:48

much better . On that it's usually the answer and

21:50

so ideally , if

21:53

you can figure out your plan before you do it

21:55

on Friday , that'd be better . But that's a really short turnaround

21:58

from the Thursday to Friday and we have people come in

22:00

5 am 6 am On Friday . I

22:02

don't have a lot of time to strategize . Yes

22:05

, and we still have people after six or seven

22:07

years of CrossFit just go out hot

22:09

for every workout . And

22:11

if that's the case , absolutely

22:14

If you felt like

22:16

you left a lot on the

22:18

table because you went

22:20

hot and you didn't have a plan , especially

22:23

on I mean , come on 20 minutes it almost

22:25

defies reason to go 205

22:28

for Nick right , like that's like the nuttiest

22:30

thing . You almost can't , like

22:32

you almost are . Like it's impossible to run , like

22:34

maybe if I row with one arm , nick

22:36

could get 205 . So I

22:38

understand that , like it almost defies logic

22:40

. But that's what CrossFit is about

22:43

. It's about figuring out how

22:45

to pace .

22:46

And I think it's fun to do , Like I genuinely think it's

22:48

fun to do , and if you come out

22:51

on the other side like Nick just did , yeah , a

22:53

better score . That should impact

22:55

the rest of his life

22:57

whenever he sees an AMRAP 20 , today's

22:59

workout should impact that .

23:01

That jazzes me up as a coach . I would say

23:03

that's a great reason .

23:05

So , yeah , just like the thoughtful approach , trying

23:07

different routes to the same score or a better

23:10

score , learning about yourself , what

23:12

can you do , what you cannot do , and , honestly , improvement

23:15

. Crossfit 101 is trying to

23:17

push your threshold and instead

23:19

of saying I went out hot or

23:21

this was my pace on my first five rounds

23:24

, it is did you do more

23:26

work in the same amount of time ? You know

23:28

is the CrossFit equation 101

23:30

? The power equation is how much

23:32

is four times distance over time

23:34

right ? How many times am I

23:36

getting ? How much work am I getting

23:38

done in X amount of time ? And if I can

23:40

come back and do more

23:43

work in that same amount of time , I

23:45

am now fitter , I am getting myself into

23:47

a higher level of fitness , and that's what CrossFit is , that's

23:49

what makes it a special and unique program .

23:51

This is where your analysis over the years

23:53

of talking to you and podcasting with

23:55

you about the reps per minute scheme Like

23:58

I'm almost automatically now

24:00

starting to kind of break it down just

24:02

from osmosizing it from you , just like , yeah

24:04

, this is about a 15 reps

24:06

per minute for me . This is hard

24:08

, it's gonna be more like 12 , sticking to

24:10

a plan , knowing that if I can get through the

24:12

first four minutes , like here , then I can go through

24:15

the next four this way . Like this

24:17

is where , like you said , learning

24:20

about yourself , learning what your capabilities

24:22

are , if you

24:24

feel like that is of benefit for you

24:26

on the repeat , that's great .

24:28

And just do this throughout the year , guys . You don't have

24:31

to do it every time you come into the gym , but every now and then , and

24:33

the math can be easier on some workouts than others , right

24:35

, but like for you to get

24:37

better at a workout like this next year , two years , three years from now

24:40

, I do think , if every now and then throughout the year

24:42

, by the spring , summer , fall , just

24:44

kind of playing around with this idea of rest

24:46

per minute . One thing I personally still

24:48

struggle with is I can figure out my rest per minute

24:50

, what I should do all day , but

24:52

my resting time between transitions

24:55

, right . Like that is where I feel like I

24:57

didn't hit my goal in this workout and like

24:59

that is where I really , I think , fell back

25:01

a little bit . So I do want

25:03

to do this workout again down the road , not part

25:05

of the open and with like a different approach

25:08

, and just see if this plan

25:10

helps me erase those 15

25:12

second breaks at the road .

25:13

I am shocked really . You took a long time on transitions

25:16

. You felt like on this one For the jump rope .

25:18

Really , I got there a few times , I videoed it

25:20

and I just like

25:22

I would stand there for a sec , pick it up , wait

25:24

10 seconds , like again , this happens all the time . You

25:26

think you're resting for five seconds . It was 15

25:28

. Multiply that by seven , eight rounds and

25:30

it's a minute of work Interesting . So it's just

25:32

something to think about . So

25:36

some opinions on when you should and should not . So we just

25:38

gave you some dangers , we just gave you

25:40

some benefits , and that's why this

25:42

is a really interesting topic and conversation

25:44

, because there is a

25:46

good amount of pull in both directions . And

25:50

this is opinion . And , sam

25:52

, you tell me I'll just go one by one . You tell me if you agree

25:55

or disagree . Yeah , I think it's

25:57

totally good , positive

26:00

, acceptable to repeat a workout when you're trying

26:02

to qualify for something .

26:04

Yes , with a caveat . Like you said , you might be accepting

26:06

risk , but that's what you do

26:09

when you flip to the competitive

26:11

side of CrossFit , exactly

26:13

the closer you get to sport , the further away

26:16

you get from health .

26:19

Trying to one up someone else

26:21

in the gym . I

26:23

think that's a negative , because

26:29

this happens every year , and

26:32

I promise that we get this question every

26:35

single time . We talk like this who are you talking about ? I'm

26:37

not thinking about anyone in the gym right now . I

26:39

want to say this , though if you

26:41

do a workout and

26:44

then someone comes in and beats your score and then you

26:46

come back to beat their score , to

26:48

me that's not a win . It's a very

26:50

cheap win . You might

26:52

have the higher score on the leaderboard , but to me , your

26:54

score is your first score . That is your score

26:56

. So again , if you're not caring

26:59

about competing against other people in the gym

27:01

and saving face and ranking this

27:03

, then go beat someone else's score

27:05

. But if you say , hey , is

27:07

that person better than that person

27:09

? What was their first score ? What was their first score ?

27:14

That's the answer right there . I

27:16

think it has to come down to the

27:18

reason why . If it's ego , if

27:21

it's self-esteem , if it's self-worth

27:23

my self-esteem is wrapped up in my score

27:26

. If I get a

27:29

good score , I must be a good person

27:31

. I must be well respected

27:33

by people . People are going to think I'm an awesome

27:36

person . That's a really bad

27:38

reason to do it

27:40

. I don't think it's unhealthy

27:43

to have people that you compete with . I

27:45

look at the whiteboard all the time and

27:47

I'm like what did Scott get ? What

27:51

did this guy get ? I'm like oh wow

27:53

, they crushed me . That might , or I beat

27:55

them , but

27:57

that doesn't define who

28:00

I am . It doesn't make me a better person

28:02

, it simply just means you did a good job on

28:04

that workout . That's it . That's all it

28:06

means . That's where it ends . I'm really happy

28:09

. If someone really kills it on a

28:11

particular workout , I'm like there's no way I could touch

28:13

that . That's really impressive . They

28:15

got stronger over the past

28:17

three months like a lot stronger .

28:19

I would say this it's easy to have

28:21

that mindset when it's someone you like and respect

28:24

and your friends with . There are people

28:26

in this gym . There are people outside of this gym

28:28

that don't like each other

28:30

. They want to beat that person for the sole

28:32

fact that they don't like the person

28:34

. That's where the immaturity can creep

28:37

into the situation . Agreed , something

28:42

went wrong , mental or physical

28:44

. The physical is easy . I'll return to off jump

28:46

rope broke . My grips broke mid-workout

28:48

. Been there , that sucks . Or

28:50

mental I wasn't in it today

28:53

. I hear that sometimes I had a really

28:55

stressful week , sometimes

28:58

, especially the morning . People they come in

29:00

, my kids slept like shit last night . I'm just

29:02

not there right now . I

29:04

feel like I just couldn't focus or I gave

29:07

up when I shouldn't have . I'm really disappointed

29:09

in myself for not pushing

29:11

where I should have . I

29:14

succumb to the negativity

29:16

in my head . My

29:18

opinion I think that would be a good reason

29:21

to try and repeat the workout . The physical one is pretty obvious

29:23

row or breaking all that kind of stuff but

29:25

the mental one , what do you think about that ?

29:27

It depends I just someone

29:31

today repeated it because they were like

29:33

I don't know why I went singles

29:35

on my deadlifts

29:37

at the end . I

29:39

don't know why I did that . I think I'll

29:42

repeat it . I was like

29:44

I think you did six singles because you were kind of

29:46

beat up at the end .

29:47

It wasn't that you just like it's so easy to watch someone

29:49

be like I shouldn't have rested there

29:52

.

29:52

I think you were really tired . I think most of

29:54

us after a workout always have that post-workout

29:56

remorse like , oh , I could have gone bad , like

29:59

harder . You know what . You

30:01

were really taxed . You probably might not have been able

30:03

to go harder , but in retrospect , sure you might

30:05

have . But you know what you do . It again

30:07

you might get to that same situation

30:09

. I'm

30:11

not really sure about that . It

30:14

really depends on the specific situation

30:17

. If your kid really wrecked you , if

30:19

you're not feeling awesome for some really

30:21

big reason

30:24

and you feel

30:26

like you can recover and do better , Okay

30:29

. But I would say if it's because you didn't

30:31

think you tried hard enough for a workout

30:33

.

30:34

I'm not really loving that . So to me , if

30:36

you didn't try hard enough or weren't there mentally , I

30:39

think it's a fail . I

30:41

think it's no different than you failing a rep , because

30:44

the mental part of this and the emotional and

30:46

the ability to balance your emotions

30:48

we call it emotional intelligence . You

30:51

don't have to be happy and have everything

30:53

in your life lined up every single

30:55

time you come to do an open workout . That's not

30:57

realistic . It never

30:59

will be that way every time you come in . So

31:02

there's this thing called emotional intelligence . Can

31:04

you take negative emotions that are going on

31:06

in your life and be able to block

31:08

them out while you come in and do your

31:10

work at the gym ? Because if you can't

31:13

, that is the same thing

31:15

same church , different pew as

31:17

you , just not having double unders . You just

31:19

are not capable of doing this yet and

31:22

that's something you need to work on as

31:24

we get older . We can't just keep training more and more

31:26

and more volume and two workouts a day . It's

31:28

like you know . Bring up Rafi . I think

31:30

some of the mindful training that you guys need

31:32

to do is going to bring you a further

31:34

way in these workouts than you doing

31:36

more volume of snatches and pull-ups , right

31:39

. So if you actually were not mentally

31:41

there and you just don't know why , that's

31:44

a fail , that's a failed

31:46

rep by you and that

31:48

doesn't mean that you should be doing it again

31:50

, right . It means that you need to

31:52

fix your mindset for future

31:54

workouts , for the future open . Maybe that's your

31:56

goal for the next year . Instead of snatching two

31:58

days a week , can you get better at

32:00

your mind space ?

32:01

That is what a lot of people call flow

32:04

state . So if you can enter flow

32:06

state in a workout , you know it almost

32:08

feels like time stopping . You're not even consciously

32:11

moving , like your body's automatically

32:14

doing these things . I know I'm

32:16

going to perform to the best of my ability

32:18

when I don't even feel like I'm consciously doing

32:21

it , it's just happening and

32:23

you're in the zone . Whatever you want to call it , what athletes

32:25

call it , and that is a skill

32:27

you have to learn how to enter

32:29

flow state and there's tons

32:31

of information out there about

32:33

what helps you get

32:36

into that flow state . And

32:38

I feel like after years

32:40

and years and years of CrossFit , there is

32:42

a certain sort of you

32:45

know mental cues and what I

32:47

do to make myself comfortable

32:49

, so that when I hear that three , two , one

32:51

, it's like just get into that zone

32:53

and do that yeah .

32:54

I mean , you don't want to be the person that gets

32:56

yourself so pent up before

32:59

and even right after the start of the workout

33:01

, like I so badly want this result . I put

33:03

all this work in right . It actually makes you

33:05

physically worse . It does , when you're like that , just

33:08

your heart rate alone yeah , it makes you physically worse

33:10

. So there's a talent and

33:12

a skill there to be developed that

33:15

really can help you guys go a long way . And

33:17

if you have a mental hurdle in the middle

33:20

of an open workout right now , it's

33:22

no different than you getting to a barbell and

33:24

you just can't lift it because the answer will be I

33:26

got to get stronger . Well , now , maybe

33:28

the answer is I got to get my mind's face with better , find that

33:31

flow state Obsession

33:34

with comparison , and I'm going to

33:36

group these next two together because we're just going to repeat ourselves

33:38

here . You're

33:40

obsessed with comparing yourself to others , right

33:43

, and you want others to be impressed

33:45

by you . That , to me , is

33:47

a really bad reason to

33:50

repeat an open workout , and

33:53

I sound insensitive

33:55

when I say this , but I'm saying

33:57

this out of like love and

33:59

I want you to

34:01

be happy . That's like one of the goals my personal

34:04

goals of being Bison is just like I want other to be happier

34:06

than leaving here than when they came in

34:08

. When I say this , they

34:11

don't care about your scores that much the

34:13

people you're competing against , but maybe they don't like you , you

34:15

don't like them . Blah , blah , blah . Maybe they're going to go ruin their afternoon

34:17

. Hopefully not right , don't ever want that , but

34:20

we talked about

34:22

this a few times . The let down . Once

34:25

you realize that your

34:27

scores , if someone gives you a high

34:29

five , that's usually the last time they're going to think about

34:32

your score . Like if you think you crushed a workout

34:34

and someone's going to be talking

34:36

about it and praising you for it for

34:38

the next like two years . They're not even

34:40

they're not thinking about that at home . So I always

34:42

ask you do you think it matters next week ? Because

34:45

right now I bet if

34:47

I give you five seconds to give me the top 10 scores from

34:49

last week's workout , you wouldn't be able to do it .

34:51

I could give you a couple of names , yeah . Because , they impressed

34:53

me Right Like Keith

34:55

freaking impressed me Keith Andrews Yep , alex

34:57

is coming in hot . Yep , like these

35:00

were people who have made

35:02

tremendous strides over the past year .

35:04

So right now , if those guys are listening , they better

35:06

be All right . Keep as a

35:08

friggin' hard fit , sherrod , you better be listening to it . Um

35:11

, should that be a reason why he

35:13

wants to repeat workouts ? Because he wants Sam to be

35:15

impressed by his workouts ? I don't think so .

35:17

I think , uh , that's not what

35:20

motivates him . I think he just really wants to

35:22

see what his capabilities are . And

35:25

I think same with Alex . I think they both really

35:27

feel like they have a lot Yep and

35:29

they're a big part of the end of potential and they're achieving

35:32

it , which to me , is exactly

35:34

what they should be doing and

35:36

to me , that's awesome

35:38

Yep , Like they're getting .

35:40

This is a test and they have they're

35:42

killing these tests the common ground between

35:44

them they did it once , they both did

35:46

, they both did it one time . So their score that we're

35:48

talking about right now , a week and a half later right , or a

35:50

week later right , is their

35:53

one shot . And Alex will say Alex is

35:55

very into the mind space and he has says

35:57

, he says this about repeating

35:59

workouts . He goes you

36:01

don't get a second shot on game day

36:03

. So if you actually go and compete

36:05

somewhere , you can't go do an event

36:08

at Waterpalooza and be like , hey , can I , can I try that again

36:10

? Right , that's your score .

36:12

You know there are some people that are almost given

36:14

. When I look like Amy Eddle , right , I

36:17

mean I hate taking

36:19

people for granted in terms of their excellence

36:22

, right Cause that bothers me because it's like you're

36:25

just assuming they're going to be good . You don't even know

36:27

how much time they're really putting in . Like

36:29

, when you see superstars in the NBA

36:31

or in every year and in pro sports

36:33

, you're just like , ah , they're going to be good . You're almost

36:35

minimizing how much effort and time

36:38

it takes to get that good .

36:39

It's like Tim Duncan right , Like Tim Duncan is an

36:41

all time great and he was just so good for so long

36:43

and it's like every year he sustained greatness

36:45

. It's even more impressive than

36:47

it was last year because he's doing it again .

36:49

So when you see Amy Eddleman and she like beats everyone

36:51

by like 40 reps , you're like , yeah , of course it's Amy

36:54

Eddleman . And you're like , no , that's not , that's

36:56

not being good , it's because she's someone who works

36:58

hard and she's very talented , but she also put a

37:00

crap load of time . And so so do I look

37:02

at the top . I do .

37:04

So that . But this is a good conversation , though , because

37:07

this is why I think a lot of people need to hear this . That

37:09

does fuel some people . They want to

37:11

be , they want others to be impressed by

37:13

them . Is there a danger

37:15

there ? There is , you know , but

37:18

is that enough reason for someone to be like ? You know , dude

37:20

, I want to be top five when Dave makes that post

37:22

on Tuesday . I want my name to be on the top five , top 10

37:24

. Because I want other people to

37:26

see it . What do you think about that ? I

37:29

think goals that are all about what

37:31

others think about you are really dangerous

37:33

, because I think at some point you're going

37:35

to realize that doesn't . That won't

37:37

fill your cup forever , especially

37:39

when you come down hard and find out most

37:42

people like you're really into it , like

37:44

you're very aware and present at bison , who's

37:47

doing well , who's not , who did this in the open , who's not

37:49

? Most people are not , and

37:51

there's a negative to constantly

37:54

being at the top like that . Like and if people know

37:56

that you're trying to beat everyone else , that you'd be at the top

37:58

, there will be negatives that come from that

38:00

, whether they're deserved or not .

38:03

People will dislike that and you have to be okay with it Did

38:05

you have a round

38:08

like , let's suppose for this workout , for

38:10

24.2 , there was a number you had

38:12

in mind , right , 10 rounds . Oh

38:15

, I wanted to get 10 rounds . I got into the 10th round . Okay

38:18

, let's what would have been an unacceptable

38:20

score for you .

38:22

Oh man , if I didn't like

38:24

eight rounds would have been unacceptable , I would say yeah

38:27

, yeah for sure . So that means something

38:29

really went wrong .

38:30

Okay , like with . Let's suppose you executed the way

38:32

you thought you were . There was no technical issues . You

38:34

got eight plus something . Would you have read on

38:36

it ?

38:37

No , I just would have been like , wow , I did , like

38:39

I really did not . I probably

38:42

would have made me look at man , I really need to go back

38:44

to working on XYZ , I see . But

38:48

I think I've been in it for so long like there would be

38:50

zero extrinsic

38:52

pressure to be like Sam's

38:55

going to think I did bad , like I was actually getting

38:57

mad the other night when

38:59

I got asked like six times are you going

39:01

to repeat it ? Right , and then

39:04

and I snipped at Ashley and I shouldn't have and I apologized

39:06

after at home , she goes what

39:09

happened , you know , like Aaron beat you

39:11

. And then she goes are you going to repeat it ? And I

39:13

snapped and I was like stop

39:15

asking me , I'm not repeating

39:17

. Why is everyone asking me like it's okay

39:19

if I don't beat Aaron in the workout like

39:22

that ? And his dad has ?

39:23

you leaned into it with your posts on social media

39:26

. That's why I don't know .

39:27

Like I don't even know if that's true . I'm laughing about

39:29

it . Like do I want to lose

39:31

to my little brother in a workout ? I don't want to lose to him in anything

39:33

, but also because you're a competitive MF

39:35

oh , absolutely competitive

39:37

. And so now it just

39:40

circles us back to should I

39:42

be stressed out right now that

39:44

everyone in the gym knows that my little

39:46

brother beat me in an open workout for the first time

39:48

in 10 years ? Should I be upset

39:50

by that ? Because I'm not at all . But now it's

39:52

like you start getting this like pressure from the outside

39:55

and like should I feel a certain way ? Well , what

39:57

if it ?

39:58

wasn't your brother . What if it was like

40:00

somebody else ?

40:00

that's the interesting question Like what if it's someone I don't love , that

40:02

you don't love ? Yeah , like

40:05

what if we had some new guy that came in and started the open and he

40:07

beats me ? Yeah , that's a good question . Would

40:10

I be out there with the Sunday morning crew right now ? I wouldn't

40:12

be , I really wouldn't be . Okay , I

40:14

would have , here you go Five

40:16

years ago . You would have Absolutely Okay

40:18

Big picture . I have goals

40:21

that are beyond the open . So it's like

40:23

that helps

40:25

me manage any sort of emotional attachment

40:28

. I have to open scores , like I compare

40:30

the Ashley again to bring her up , brought

40:32

up a great comparison . I was like , wow , I'm actually

40:34

jealous . I didn't think about it . The open for

40:36

me personally is preseason football

40:39

or spring training Baseball season starting

40:41

yeah , quarterfinals is regular season . If

40:44

you make semis , that's postseason , that's playoff-fied

40:46

. Yeah . You make games , you're at the World Series , yeah , and

40:50

I was like that's actually so . Like you know , the Yankees aren't stressing about losing

40:52

a game in spring training , right , you know , because they're working on

40:54

things Right , right , so

40:57

that it actually does help , kind of like make me process . But like , let's say

40:59

, I had zero goal after the open , yeah

41:01

, then maybe I would come in . Maybe this was my

41:03

World Series , yeah , and I do want to

41:05

kind of have the best score , or beat him , or beat her .

41:08

Yeah , Go do it . I was a little afraid

41:10

of that . Like sometimes my double unders don't work

41:12

and if I really did poorly , I was like

41:14

I might not make quarterfinals this year . What

41:16

would happen ? Would I redo a try again ? That'd

41:20

be tough . Yeah , I don't know Absolutely . I

41:22

would like to think that I would just see , be like all right , this

41:24

is the year I don't make it . That's

41:26

why it's just . I think it's always interesting , but I don't

41:28

know . This conversation is always interesting . It's hard for me to be honest

41:31

with myself on that one . Yep .

41:33

All right . Well , it's good because it comes

41:35

out of humility , and next week episode is humility

41:38

and crossfit , so that's going to be a nice little leeway into it

41:40

. So we're going to wrap this up with

41:42

reality , right , because we're throwing a lot of hypotheticals

41:44

and we'll talk in circles , and

41:46

that's what this conversation is . You'll go in circles and I

41:49

don't even know if this podcast is going to help you have an

41:51

answer , but I hope it can make you think about

41:53

it in a certain way . If

41:56

you go out and repeat the workout and you get better , what does

41:58

it mean ? You should ask yourself

42:00

that , right , if it's attached

42:02

to self-worth , self-esteem , you're playing

42:05

with fire . Okay . But

42:07

if you are simply like I want to see where

42:09

my fitness actually is , like I want

42:11

an objective , am I top 10%

42:13

here ? Or my top 14%

42:15

? Like , where am I top 18%

42:17

and my bottom 20% ? That

42:20

is , that's the reality of this

42:22

question . That's

42:24

where you stack up , right ? Agreed ?

42:26

That's why Nick Squire redid it .

42:30

He got a better a better gauge on where he's at . Yep , let's

42:32

work out . Yeah , Relating this to real life If

42:36

you are someone that likes to tie things together to help you understand

42:38

them at a higher level

42:41

, you don't get a lot of reduce in life

42:43

like this . Right , you don't get to go back to

42:45

that meeting that you have or that presentation

42:47

that you have . There

42:51

are a lot of cases where that presentation

42:53

at work or the meeting you have or the interview you're

42:55

going for , you're trying to get this job . You

42:57

need to , how you do anything and how you do everything

42:59

. I strongly believe that the older

43:02

I get and the more things I see and observe

43:04

. If you're constantly like

43:06

I'll try hard , but I'm not going to try that hard , I'm

43:10

going to really try to aces this test or exam

43:12

coming up and I'm not going to try that hard , you

43:14

don't get a redo , right . Sasha's at Duke right now . If

43:16

she does poorly on a test , which would never happen . She

43:19

doesn't get to go to the professor and be like can I get another

43:21

shot ? Can I get a repeat on Sunday for

43:24

that exam ? And I think some

43:26

of the lessons that you can learn from

43:28

putting yourself in this thought process

43:30

of repeating versus not can help you

43:32

in the outside world .

43:33

I agree a thousand percent this . This

43:35

is how you relate CrossFit to real life .

43:38

Do you care a month later about this score ? I

43:40

don't want to say a week , because I do think sometimes like

43:42

a wound hasn't healed but

43:44

I want you to ask yourself and

43:47

maybe in April you'll do this go

43:49

back to the open scores and ask yourself

43:52

did you really care ? Because

43:54

if you don't care in April about something like this

43:56

, like that , what your 24.2

43:58

score was that you're not sitting at home on April 14th

44:00

thinking about it , then

44:03

don't repeat . Really

44:05

, remember one

44:07

workout . A few reps in a workout

44:10

are not going to sway you that much in the overall

44:12

standings . It's just not so . If

44:14

that's the only thing you're going for , where do I rank Top

44:16

10% , top 5% , ranking the gym

44:18

right ? A couple reps aren't going to help that much

44:20

. So I want you to ask yourself if you're

44:22

stressed out about this kind of stuff in April . Ask yourself

44:25

if you still care about what's going on right now .

44:27

I think I'm really interested

44:29

as a coach . I think I keep track

44:31

of how people are doing more because I'm as a coach

44:33

. I want to see how I track how

44:35

people do over time . There

44:37

are some really great athletes that we have and

44:40

they have a hole and their hole is jump

44:42

rope and I know who

44:44

. I've seen a couple of those scores

44:46

up there . I know who they are and

44:48

in June you

44:50

program a double under workout . I wanna see

44:52

what they do . I wanna see are they working on their double

44:54

unders ? Are they really sort of trying to

44:56

string this together or are they just going to get

44:59

by and not

45:01

really sort of work on these skills ? Because I

45:03

know a lot of these people pride themselves on being

45:05

good athletes . They pride themselves on

45:07

being very fit and capable and

45:10

if you have a hole , whatever it is , whatever

45:12

that hole is , it could be the double unders this

45:14

year , it could have been the snatches , it could have been whatever

45:17

. Like I like looking at people

45:19

and seeing do they care

45:21

? Three or four months ?

45:22

later .

45:23

Because if they don't and next year comes around , ensures

45:25

every year . There's been double unders in

45:27

the open right Every year . So

45:29

how did these people do from year

45:31

to year ? Did they crap the

45:33

bed again ? I wanna know . Yeah , this

45:36

is where , as

45:40

coaches , we gauge how

45:42

much you really care about getting better , and it's not

45:44

about getting better from a competitive

45:46

standpoint . There's benefits , and we've

45:48

talked about it about learning new skills

45:50

, like not being satisfied with

45:53

just staying with your single unders or

45:55

what have you Like neurologically

45:57

developing yourself , challenging yourself

45:59

, and if you haven't done

46:01

that , then you're leaving a lot on the table

46:04

in terms of becoming a better person .

46:06

The best way to become fitter is

46:08

improving your weaknesses . It's not getting jazzed

46:10

up for the workouts you're already good at . That

46:13

is a fact . If

46:15

you get burned by the jump rope , you're

46:17

gonna get fitter by next year , if

46:20

that is your focus . If you keep skipping

46:22

double under day , you keep going back to singles or

46:24

you don't wanna be embarrassed or you don't want it to affect the Wednesday

46:26

wad in the middle of June you're

46:28

not getting fitter . You're just kinda staying where you're at

46:30

. If you're staying where you're at , you're going backwards

46:33

. That's right Big picture . You

46:36

know . Put a gun to my head

46:38

, say should I repeat the workout ? And

46:41

you said Dave , you have to say yes or no . My

46:43

answer is no , but

46:45

I'm not against it and you need to stay in your lane

46:47

. This is your workout , this is your open , this

46:49

is your score . And you

46:52

know I hope

46:54

that makes you guys understand that when

46:56

you get that first shot at it , it's

46:59

gotta be as if we wouldn't let

47:01

you do a repeat . That'll never

47:03

happen , don't worry , unless it's Monday . But

47:07

I think I would be

47:09

really interested in hearing any feedback

47:11

from you guys , as would it change your approach if

47:13

you said you were not allowed to do . Redo , barring

47:16

, something bad happening , judgement's counting rower

47:18

, turning off broken equipment all that good stuff .

47:20

That being said , watch . Both of us are gonna redo 24.3

47:23

and we're gonna eat our words .

47:25

I was actually thinking about doing 24.2 right after this

47:27

. All right , thank you guys . See you

47:29

next week . Thank you

47:31

everybody for taking the time out of your day to

47:33

listen to the Herdfit podcast . Be

47:36

on the lookout for next week's episode .