0:05

Hey everybody , welcome to the Herd Fit Podcast

0:07

with Dr Sam Rhee and myself , coach

0:10

David Syverton . This podcast is

0:12

aimed at helping anyone and everyone looking

0:14

to enhance their healthy lifestyle through fitness

0:16

, nutrition and , most importantly

0:18

, mindset . All

0:22

right , welcome back to the Herd Fit Podcast . I

0:24

am Coach David Syverton . I'm here with my

0:26

co-host , dr and Coach Samri . I

0:28

apologize , we did not

0:30

have an episode last week and

0:32

I think I got a few death threats for that , by the

0:34

way , that someone's Monday morning commute was

0:38

not as normal as it used to be . With the Herd

0:40

Fit Podcast we do try to

0:42

get episodes out every week . I

0:50

would say 50 weeks a year . We do get that done . Just really , really busy over the past few

0:52

weeks , so we took last week off and we were back on the saddle today . So today we are

0:54

going to talk about or

0:57

I would say the title of this is so

0:59

you're starting CrossFit , what

1:02

next ? And I just

1:04

got done doing a couple of beginner sessions

1:06

. We call them beginner , some other gyms call

1:08

them fundamentals or on-ramp , and

1:11

basically this is where it's like an introduction

1:13

to CrossFit type . At CrossFit

1:15

Hoboken we had to do six classes

1:17

before we started taking normal

1:20

classes at CrossFit Hoboken . I remember it was

1:22

like $225 , and then you bought a

1:24

month membership and you had to be there Tuesday

1:27

, Thursday 7.15 , or Monday , wednesday

1:29

7.15 . There was no flexibility whatsoever and

1:33

a lot has changed . That was back in like the early

1:35

days of CrossFit . Things are a little bit more sophisticated

1:38

and cleaner and easier to plan around . But

1:40

I just got done with one and

1:43

as I'm doing this , I'm like this is gonna be

1:45

a good episode , because I've been wanting to put something

1:47

together that we can always send to

1:49

a new member here across at Bison . And

1:52

for those that listen that don't come to Bison and

1:54

you coach or you own a gym , I would

1:56

love for you to bookmark this and save this and

1:59

give this episode to them , because it

2:02

is really hard to explain

2:04

in an hour class

2:06

what this is , what you need to be ready

2:08

for , what not to be ready for some

2:11

common mistakes that we see and have

2:13

made ourselves , what to avoid and

2:15

what to really pursue physically , mentally

2:18

, with your wallet , with your money . You

2:20

know in terms of what to buy , what not to buy . So

2:23

this is really a guide to starting CrossFit

2:25

. Sam , do you wish you had something like this

2:27

to listen to when you began ?

2:30

Yeah , I didn't know what

2:32

to expect when I started CrossFit . I mean

2:34

, we all have our CrossFit start story , as

2:36

we've talked about before , and this

2:38

is really to help sort

2:41

of streamline that beginning . We all have

2:43

awkward beginnings with everything . No

2:46

beginning is usually ever smooth

2:48

and CrossFit is a

2:50

pretty I

2:53

wouldn't say complicated . But there are a lot of aspects to

2:55

CrossFit and so when you first

2:57

come in it might be intimidating

2:59

, scary , difficult

3:02

in some ways , a real difference in

3:04

terms of mental attitude and change . And so

3:06

if someone had sort of helped explain

3:09

some of these things when I first started , as opposed

3:11

to you just looking

3:13

at my clean form being like

3:16

, oh my God , what the heck , and we have a long

3:18

way to go Right Like

3:20

just simple things which I think probably

3:22

could have streamlined things for

3:24

me , I would have appreciated that .

3:25

Yeah , and I think this is

3:28

also important for people that have been

3:30

doing CrossFit for a long time and I think it's great

3:32

to always kind of circle back to fundamentals

3:34

and your start story . It's

3:37

no different than in tomorrow's

3:39

class . We're doing pause back , squats

3:41

and dumbbell snatches and burpees

3:44

. Before I just did it , I coached a burpee

3:46

workout this past week and we were teaching

3:48

people in class how to do burpees properly , like

3:50

what is the standard , and it's not just

3:52

because it's rep and no rep . We always

3:55

want to circle back to fundamentals and

3:57

that's one of these things that we talk about in

4:00

beginner sessions . I mean , if you have someone that's never

4:02

touched a barbell before and you're trying to teach

4:04

them a snatch with

4:06

a PVC pipe , you almost

4:08

like I've done this so many times over the

4:10

past 12 years now of coaching , where

4:13

it almost gets more

4:15

frustrating to coach than it used to be , because

4:17

you know that there's this , it's going to take

4:20

a long time to understand and you're trying

4:22

so hard to teach them , but you also know it's

4:24

going to come with experience and you're not going to teach

4:26

it in 15 minutes , right

4:28

? So I think it's

4:30

. But one thing that we always tell these

4:32

people is like hey , just so you know , you don't

4:35

need to learn the movements today . It where

4:37

do your hands go ? What are you actually

4:39

doing ? You're getting the bar overhead in one fluid

4:41

motion , right ? That kind of get that

4:43

in because , by the way , every

4:46

single time you come to a class and there's a

4:48

snatch and a workout , that coach is

4:50

going to circle back to fundamentals . Have you

4:52

ever done a snatch workout here and

4:54

not gone over the snatch

4:56

in a warm-up with a coach ? I don't think so . I hope

4:58

not . You know , and so

5:01

that's something that just needs to be . You always

5:03

are going to circle back to fundamentals . So for

5:05

those of you listening that you've been doing CrossFit for a long

5:07

time , I think this is going to be a good

5:09

episode for you as well to circle

5:12

back to the foundation

5:14

and fundamentals and what you need and what you don't

5:16

need , and what to keep track of , what not

5:18

to keep track of within CrossFit , within

5:21

your workout program , because I think

5:23

it's going to help elevate your end process

5:25

. And I'll say this I've had so many conversations

5:28

and I think it's because we

5:30

have a lot of people in this age right now

5:32

in our gym my age 35 to

5:34

45 , where , in the past

5:36

10 years a lot of things have changed in our

5:38

lives . A lot of our body feels different . Our

5:40

body responds different . We have different lives

5:42

. We have kids , we sleep less . We have less

5:44

freedom . We can't come in twice a day . Right when

5:47

you have a lot of people that used to be these go-getters in the gym

5:49

and they are no longer the go-getters . They just want

5:51

to come in , work out , not get hurt , and they think this

5:54

is the best way for them to exercise . That's why they're here

5:56

and it's hard

6:02

person that's going to try as hard as I can Now . I'm just hoping

6:04

I don't get hurt when we do a squat snatch . It's

6:06

like , well , 10 years ago you probably looked down on that

6:08

right , and now you're that person

6:11

. So now you're kind of recalibrating

6:13

your foundation across it . Why are you here

6:15

? And I think this episode can also

6:17

help you kind of take

6:19

in and accept that there's

6:22

a transition time Maybe . I

6:24

even told someone after class yesterday that

6:26

is going through this . I told her this

6:28

is gonna take a year . You're gonna have to go

6:30

through the entire CrossFit calendar here

6:33

a week Murph Bison Bowl

6:35

open , prep open and

6:37

now you're gonna be like , okay , I got through this year with

6:39

different goals , different mindset . I'm

6:41

still okay , I'm happy and I'm healthy . Now

6:45

it's easy for me to come in and just have fun . So let's circle back to

6:47

some of these basics . Guys not just the new people

6:49

and if you are new to CrossFit , really

6:52

try to tune into this . We're going to try to keep this 30

6:54

to 40 minutes and really

6:57

go over the most important things you need

6:59

to know as you're starting CrossFit

7:02

. Why are you starting ? I

7:04

came up with six and , sam , you tell me if you think

7:06

of anything else , why someone would start . But

7:09

why would someone come from a crunch fitness

7:11

or a globo gym or orange

7:13

theory and come to CrossFit ? What

7:16

are you looking for ? Variety , accountability

7:19

, community motivation

7:22

, intensity and programming

7:25

. That , to me , is why I think people

7:27

come in . The most predominant reason why

7:29

people start this coming from like

7:31

a I work out by myself type situation

7:33

is they just lack motivation

7:35

to always work and they don't want to plan anything and

7:38

they want to switch it up . That's usually

7:40

the most common . Do you have anything else that people

7:42

usually start CrossFit for ?

7:43

Yeah , I mean , I know why I started why

7:45

? Because I went

7:48

on vacation with someone who did CrossFit and

7:50

he looked pretty effing good

7:52

and I was like what are you doing ? And he's

7:54

like I'm doing CrossFit . And so I was like

7:56

I want to try that . If that

7:58

is what makes you look the way you do , I

8:00

want to try that . So for a lot of people

8:02

it's to look better

8:05

, to look more fit . A

8:07

lot of people I know in their heyday

8:09

, when it was on the ESPN the

8:13

games were broadcast on ESPN they would watch the games

8:15

and they were like holy cow , how

8:17

do I look like that ? Yeah , absolutely . That's CrossFit

8:19

.

8:19

Yeah , because it's a combination the

8:22

top of the top , like you're jacked , you're muscular , but

8:24

you're also very lean and ripped .

8:26

And doing crazy stuff . Yeah , you

8:28

know , really amazing functional

8:31

fitness and for some people

8:33

it's literally and I see this

8:35

with beginners all the time I've been sitting around

8:37

, especially during COVID I am unhealthy

8:40

. I need to do something better . Like you said , switch it

8:42

up .

8:42

Do something to improve my health no-transcript

9:11

under that umbrella right , the

9:14

process of actually starting in

9:16

most crossfit gyms and I think this

9:18

should be the way that you do start is

9:20

that you go through some sort of really

9:23

really small group training or even

9:25

personal training , learning

9:27

the movements in a non-intense setting

9:29

, and we call them again

9:31

, we call them beginner classes here . I've seen fundamentals

9:34

on ramp I'm sure there's other creative names out

9:36

there but basically you learn the movements

9:38

and you have a lot of Q and a type time

9:40

with a coach . Often it's one

9:43

of you , one coach , sometimes there's two or three of you

9:45

and a coach , and

9:47

I think this is a really important

9:49

. We've talked about here at Bison getting

9:52

rid of it for a few different reasons

9:54

and I never had a strong

9:56

feel like it would probably make

9:58

our process a little easier . But

10:00

I think beginner sessions here are some

10:02

of the most . It's probably the most important

10:05

and best way to actually start

10:07

CrossFit and it's not because you

10:10

learn the movements . That is a kind

10:12

of like an appetizer to the entree

10:14

of you get a feel for

10:16

what this really is . I've turned my

10:18

personal beginner sessions into less

10:20

about keeping your heels down on

10:22

a front squat and more about hey

10:25

, what's it like to work out here ? Do

10:28

you need to be in shape to start ? It's almost

10:30

because I've been asked the same questions about a hundred times

10:32

over the years , like literally

10:34

the same question . So I kind of know what

10:36

. I can have a conversation with someone for five minutes

10:39

and know exactly kind of where they're at

10:41

. Are they scared of getting hurt ? I just had a guy

10:43

and he's like , yeah , my wife doesn't want me to do it . She goes

10:45

you're going to get hurt , that's why

10:47

she doesn't want me to do it . Well , okay , let's talk about

10:49

this and you get into a conversation . It goes

10:51

on 10 minutes and we haven't even done a movement yet . So

10:54

that's why I think these beginner sessions are really important

10:56

. And then , yes , it's

10:58

important to know basic elements

11:01

of a movement . Where do my hands go ? Where do my feet go

11:03

? What should I concentrate on ? How do I not

11:05

get hurt doing a movement ? And

11:08

the positive is you're not

11:10

out of breath , like you didn't go run 400 meters

11:12

, come inside . I had to do 15 cleans , like

11:14

that's when it's hard to keep track of motor control

11:17

and awareness and coordination and

11:19

technique . So , sam , do you

11:21

remember your beginner sessions ? I remember mine pretty

11:23

well .

11:24

I do somewhat remember

11:26

struggling with the barbell quite a bit . I had never

11:29

done any barbell other than bench and

11:31

you know I was a runner

11:33

before I started CrossFit so I had a decent

11:35

cardio background . So anything that involved that

11:37

I felt pretty good with . I

11:41

just remember struggling with the barbell for the longest

11:43

time .

11:43

Do you think these beginner sessions have

11:45

a ton of value in terms of teaching , or

11:47

do you have it more of conversation and

11:49

have a coach really give a feel of what we do here ? What

11:52

do you think is more important ?

11:53

I think it's important in the sense

11:55

that you get a sense of what that coach is like

11:57

, right , you

11:59

get a sense of just how

12:01

complicated the movement actually

12:03

is , of just how complicated the movement actually is . But whether or not you're actually

12:06

learning anything from that first

12:08

session is irrelevant

12:10

, and I've learned that more and more as a

12:12

coach taking people through

12:15

movements . That first

12:17

session , second session , 15

12:19

sessions , like it really doesn't

12:22

matter , like what is being

12:24

picked up because it's it's a gradual

12:26

, gradual process you know why

12:28

.

12:28

I think it's hard to learn initially and

12:31

this is where a coach needs to be present , for

12:33

of their perspective is

12:35

when you come in here , especially for the first time , if

12:37

you have , especially don't have , a lifting background , your

12:40

mind is on 11 different things

12:42

, even though the coach thinks that your mind

12:44

is on your air squat and pushing your knees

12:46

out and keeping your chest up Like

12:49

, yes , you're hearing that and you're trying to

12:51

do it as the coach tells you to squat further and your

12:53

legs are burning . But you're also looking

12:56

at the seven people in class that are

12:58

taking the WOD , throwing up 225

13:01

pounds above their head and people laying

13:04

on the ground being dramatic after a hard workout

13:06

and the music being really loud and

13:08

people ripping their shirts off . It's

13:10

really hard to fully concentrate

13:12

on what you're learning because

13:14

of there's like almost anxiety

13:16

about starting a hard program that might

13:19

injure you , that doesn't have the best public perception

13:21

, and there's weird stuff going on in the gym

13:23

that you've never seen before , and

13:29

I think a coach needs to be really present with their athlete if they're doing

13:31

a beginner class , while there's other things going on in the gym that , if you

13:33

talk too much about a movement , you're

13:36

actually going to get them to understand less

13:39

. So I think it's really important for a

13:41

coach , when you're teaching a snatch , a clean

13:43

, a deadlift , be as short

13:45

, like less is more , like be

13:47

really short and concise with how you're

13:49

teaching it , because I can say

13:51

I could write a book about how to do a deadlift , but

13:54

if you do , they're going to zone you out or it's just going

13:56

to confuse them too much , among other things

13:58

. So when you're coaching a class , a coaching a

14:00

beginner , a fundamental class , assume

14:02

that athlete is thinking about seven different things

14:04

while you're teaching them how to snatch and see

14:07

if you can clean up and almost funnel the

14:09

best way to teach that person

14:11

movement . Now , if you're an athlete because we're talking to athletes

14:14

here on this podcast if you're new

14:16

, take our advice

14:18

. The most important times are when the coaches

14:20

are trying to teach you something that you need to zero

14:22

in on that as much as you can .

14:28

CrossFit is . I mean the definition of it is constantly varied functional movements performed

14:31

at a high intensity , and then you include

14:33

lifestyle changes and all these other things to

14:36

become the most functionally fit person that you can

14:38

be . That is very complicated

14:40

, so the opposite

14:42

should be happening . When you're coaching , especially

14:44

beginners , it should be simple

14:46

and that's that's as

14:48

a beginner . When you're starting , look

14:51

at your coach , see how they're evaluating

14:54

you and moving you . If it's that

14:56

, that was one of the things I learned

14:58

as a coach . As I was coaching beginners , I

15:00

started , I took my L1 , I took my

15:02

L2 , I started throwing all these terms

15:05

at beginners in terms of

15:07

like you know your hips

15:09

and this , and that Hip

15:18

extension , shoulder extremity is key

15:21

. When you work with beginners and now

15:23

, as someone who is constantly

15:25

trying to improve my barbell

15:27

movement and teach others how to do their barbell

15:29

movements , simplicity is key . I

15:32

cannot tell you how many times and they teach

15:34

this also in the CrossFit L1

15:36

, l2 , is your cues need

15:38

to be short and actionable . So

15:41

if you're a beginner , focus

15:43

on the simple stuff and you should look

15:45

and see if your coach is helping you in

15:47

a noncomplicated , simple way . You can't fix

15:49

15 things . Maybe you just work

15:51

on knuckles down . And

15:53

I tell you , when I'm lifting

15:56

, I'm not thinking , oh

15:58

, knees here , foot placement here

16:00

, hips extension here , I'm thinking

16:02

knuckles down . And so

16:04

I will tell you that so

16:06

much of this is about keeping

16:09

it simple , keeping it enjoyable .

16:10

Yeah . So beginners

16:13

are sorry , new people . You just got done

16:15

with your beginner classes . You are now going into

16:17

the fire , literally . You're

16:19

joining the real classes at whatever cross

16:21

that you're joining . Here are three things

16:24

that I think you have to know . I can give you 10 , but again

16:26

, we're talking about simplifying , so I simplified

16:28

this right . Here are the three things

16:30

you have to know . If you're starting

16:32

CrossFit , Okay , you have to do show

16:36

up way before class as much as you

16:38

can . I know schedules are really tight

16:40

for some , so if five

16:42

minutes is all you can do , fine , get here five

16:44

minutes early . If 10 minutes can be done , get

16:47

here 10 minutes . When I started again different

16:49

life lived in Hoboken , didn't have a kid

16:51

I showed up a half hour before my class

16:54

so that I could watch the end of

16:56

the previous class , so I can go and be like oh

16:58

, that's what a clean is . Oh , that's what a clean and jerk is . Oh

17:00

, that's how long this takes . That's the weight that guy's using

17:03

. Right , there is so much you

17:05

can pick up on by showing

17:08

up hopping on a bike , getting a warmup in , get

17:10

a stretch in , get a roller and watch

17:12

a class operate that you're about to do . That's

17:14

one of the great things about CrossFit that a lot of

17:16

people don't know . When they start , the 5 am

17:18

class is doing the same thing in the 7.15 . So

17:21

if you show up a half hour before your class , chances

17:23

are that class is doing the workout that

17:26

you're about to do , and if you're new

17:28

, I promise you will pick up on

17:30

things by simply just watching the class

17:33

. Part two of the most important

17:35

thing about showing up early is

17:37

that you ensure you're going to be there for the whiteboard

17:39

talk , and if a gym does it right , they

17:42

put a lot of thought , effort , energy

17:44

into the whiteboard talk so that everyone

17:46

in the room is on the same page . What are

17:48

we doing today ? What's the stimulus ? What

17:50

are the scaling options ? What should I do

17:53

? What should I not do ? You are going

17:55

to get that at the whiteboard . If you're showing up halfway

17:57

through the whiteboard talk , or you show up and you

17:59

never see a class prior to you , you're

18:01

going to get less out of CrossFit at the start

18:04

of your experience than you would otherwise .

18:07

The first thing I do when I start

18:09

a new activity is get there early . When

18:12

I was

18:14

a brand new attending as a surgeon and

18:17

I started doing cases by myself , I

18:19

got to the operating room over

18:22

an hour and a half early , even though I didn't

18:25

need to . I would go through the pre-op

18:27

area , I would go through post-op area , I'd get

18:29

in the OR , I'd check out things , I'd

18:31

make sure I knew and was

18:33

familiar with everything that was going

18:35

on before I started , and

18:37

that should be the same for you . When you start CrossFit

18:40

, you feel a better

18:42

sense of comfort

18:44

if you're there and you're sort of observing and

18:47

and and knowing what , what everything

18:49

is , and I think most well-prepared people will

18:51

do that . Warming

18:54

up is incredibly important . If you're someone

18:56

who hasn't done CrossFit , warming

19:00

up like you said , getting on the bike , stretching

19:02

can be so helpful and , honestly

19:05

, more of our experienced

19:08

members don't do that and I think that

19:10

that's a huge issue in terms of potential

19:12

injury risk . I

19:15

need to do that more . I

19:17

was much better at it . I'm not

19:19

good now and now that you say that I'm like shoot

19:21

, I need to get in a little bit earlier and I need to do

19:24

a little bit more mobility , work , if

19:26

you can , heart rate , if you can . You

19:28

know and I will talk . Listen , there

19:30

are some people in my classes that always show up right

19:32

in the middle of the whiteboard talk and it drives me nuts . I

19:35

don't say anything . I know who you guys are

19:37

and

19:45

I want to talk to you , not because I want to berate you , but I want to figure out like , what

19:47

is it ? Sometimes it's my fault as a coach , because there's just like a lot of we have very

19:49

big classes sometimes and the parking lot gets like

19:52

to be nightmare and I really try hard to make sure

19:54

that that doesn't happen . Sometimes it does . Sometimes

19:57

people have like four kids and

19:59

it's really difficult . But on the other hand

20:01

, even as an experienced CrossFitter

20:03

, you are shorting yourself if you show up a

20:05

couple minutes late every time and you're

20:08

not getting that whiteboard talk . You're right

20:10

, the coaches spend a lot of time at

20:12

least I do trying to make sure

20:14

I am efficient and explain

20:16

exactly what's going on . If

20:18

you're a beginner , there's definitely no excuse

20:20

.

20:20

Oh yeah , like you definitely need to be there early

20:23

and uh , and I would even say

20:25

those whiteboard talks are for the beginners

20:27

more than any people in the gym , so

20:29

that and I hope a

20:32

beginner can really take that in as all right . This

20:34

is a good thing . This is going to help you out , you know , because

20:36

we really do dumb down , I occasionally

20:38

will change up my whiteboard talk . If I

20:40

have four people in class and they all

20:42

like really know they're doing experience , then

20:44

it's like all right , I need to not dumb this down

20:47

. But the other classes , basically

20:49

every other class , especially in the morning , it's dumbed down

20:51

to the point where a beginner is gonna get

20:53

the most out of this as a coach if

20:56

people are constantly skipping

20:58

your whiteboard talk .

20:59

You also need to look at yourself and be like am

21:01

I adding value with my whiteboard talks ? I

21:05

look at yourself and be like am I adding value with my whiteboard talks ? I

21:07

need to add value . They need to be useful . I try to provide something . If I can

21:09

give you a time estimate for how long this

21:11

part of the workout will take , what you might

21:13

feel after this , what is the

21:15

challenging part of this part of

21:17

the workout ? I need , as

21:19

a coach , to add value . So , on

21:22

both sides , show up for the

21:24

whiteboard talk . If you're giving the whiteboard

21:26

talk , make sure it has a

21:28

lot of value to your athlete so they

21:30

don't want to miss it .

21:31

Yeah , the next two I could kind

21:33

of tie together . We could talk

21:35

about them separately , but I want to say them at the same time . So

21:38

again , three things you have to know slash , do , understand

21:41

the purpose of scaling and progression

21:44

and thinking

21:46

about the long term in relation

21:48

to your ego . So , example

21:51

you start beginners and we show

21:53

you what toes to bar are , we show you the kipping

21:55

pull up , we show you the handstand

21:57

push up and then 99

22:00

times out of 100 , people are like I

22:02

can't do that , what am I supposed to do ? Oh

22:04

, by the way , here are the next three levels

22:06

, down from that movement that you'll start

22:08

at , level you know , all the way down , at the easiest

22:11

, and work your way up and almost

22:14

, like I would say , this happens 50-50

22:16

, where I show a toes to bar and then we go

22:18

over the knee raises , we go over the leg raises , all these

22:20

hey , this is the benefit of doing

22:22

it this way . But

22:25

then the person wants to try a toes to bar , like , hey , can I do it ? And

22:27

like they put everything they have into , like

22:29

barely getting like their toenail to grasp

22:31

of the pull-up bar , and they come down , they start swinging

22:34

back and forth , they try to get in the field . This happens

22:36

a lot . So this

22:38

is where understanding that , hey

22:40

, you can do a toes to bar , that's awesome

22:42

, but when they show up in a workout and there's

22:44

12 of them at a time , you

22:47

can't spend a minute 30 seconds

22:49

trying to get those 12 toes to bar . We have to scale

22:51

because there's a perceived intensity that we

22:53

want everyone to go under . It's one of my favorite

22:55

things to talk about with a beginner , especially

22:58

one that you get a vibe of

23:01

like some insecurity , self-consciousness , where

23:03

, hey , guess what , I , you

23:05

, are going to feel the same after this workout

23:08

as that dude up in the front that

23:10

is one of our top athletes here and

23:13

like they're at me , like wait , what , how is that possible

23:15

? He's doing that way and doing that movement . I'm doing

23:17

this and this . I'm like it's all about your current

23:19

level of fitness , your capacity and

23:22

the stimulus of the workout Catchy

23:26

word , right ? What's the goal of today's workout ? We need to know that and

23:28

we need to know that , if I can't do these

23:30

three movements or these weights , I

23:32

need to find these weights with guidance

23:34

from a coach , so that I am getting

23:36

the same feeling . That is the perfect CrossFit

23:39

class is that there's 17 people in class

23:41

, all different walks of

23:43

life , different goals , different experience levels , different

23:45

strengths and weaknesses , but they all felt

23:48

the same way at the end of the workout because they

23:50

scaled properly and

23:52

it also gives you a ladder

23:54

to start walking up to

23:56

eventually get into that RX level

23:58

or whatever your top level is , whatever you

24:00

want to get goal-wise . But

24:02

you need to know steps one

24:04

through 10 need to be taken one at a time . You

24:07

can't do one , two , three

24:09

and then skip steps four through six

24:11

and then go seven , eight , nine , 10 . It's a progression

24:14

and that is what , to me

24:16

, really kept me in the game . It's like , oh , I

24:18

used to only be able to do two muscle-ups in a row , then

24:20

it was four , then it was eight , then it was 10 .

24:32

no-transcript . Scaling

24:41

is important both for the beginner as well as for the experienced athlete , in the sense that it

24:43

helps you build . The goal is to build quality movement and unfortunately

24:45

, I and a lot of experienced athletes don't

24:47

do that and I'll give you an example . But let me

24:49

talk about the beginner first . So yeah , beginners

24:52

, you're right , there are a couple different kind

24:54

of ways beginners

24:56

approach this . There are some that are like ah , I can't

24:58

even do RX , let me just do the scale , and I'm very happy

25:00

to do that . It's a really good workout

25:03

for me . I love that . There are some , as you said , who want

25:05

to do RX . You know may find

25:07

that challenging . Do the

25:09

scaled . Let's face it , there

25:11

is always ego involved

25:13

at CrossFit in terms of RX

25:16

or scaled . You're never going to get rid of that . You're

25:19

going to have to figure that . You're going to have to wrestle with your

25:21

own ego and figure out what works for you

25:23

in terms of are you RXing or scaling it . Hopefully

25:27

, as a beginner and as

25:29

an experienced athlete , you're going to use the scaled

25:32

progressions to build quality

25:34

movement . I am one of the worst

25:36

examples of this and I will explain exactly

25:39

why . With toes-to-bar , for

25:41

example , I can do some

25:43

toes-to-bar reasonably well

25:45

with reasonable quality . They

25:47

break down pretty quickly and then

25:49

I'm doing that whole like

25:51

curl , look up to the sky

25:54

, like you know kind of

25:56

thing where I'm not keeping anything like

25:58

engaged and I do

26:00

singles and I can get

26:02

by . I am technically lifting my

26:05

toes up to the bar , but the

26:07

quality of that was would not be something

26:09

you would want to see . It's

26:11

pretty ugly Once . Once I start doing those

26:13

curl up , you know , single toes to

26:15

bar . What I really should be doing

26:17

and I just thought of this as you were talking to me about

26:19

this right now is you know what I'm

26:22

going to do as many good toes to bar as I can

26:24

, and once I start doing those horrible

26:26

like curl my body , look up at

26:28

the sky type of toes to bar , I'm

26:31

going to scale it to toes

26:33

to whatever

26:35

. Yeah , not touching the bar , but I'm going to keep my

26:37

plank position . I'm going to keep an engaged core

26:39

. I'm going to move . If I don't

26:41

get to wherever I don't , if

26:43

my- .

26:43

But , Sam , you're a quarter finalist and you're

26:45

a coach . You know you can't . You've

26:47

been doing this for nine years . You can't scale

26:49

workouts , You're too good for that .

26:51

I just had an epiphany right when you

26:53

told me I was like , wow , I

26:55

just did a bunch of open workouts where

26:57

I listen in a competition setting like that

26:59

. You're going to see me , I'm going to be

27:02

doing some pretty ugly toes to bar . It's

27:04

coming baby and I'll grind

27:06

. But for the rest of the year , what

27:15

I need to do is use my scale progressions to build quality movement so I can

27:17

do better movement and not depend on falling apart and doing crappy ones

27:19

. And so that's what you do . As a beginner , you

27:21

should always work on your scale , knowing

27:23

you're going to get better and better and better . And if you're

27:25

an experienced athlete and this resonates

27:28

with you and you're also like I too can do

27:30

some , but then I start falling apart . Don't

27:32

do crappy movements , maintain quality

27:35

of movement , scale it down and

27:37

eventually , as Dave said , you'll

27:40

snatch 135 and 145

27:42

, then 155 .

27:43

And in relation to lifting , how many people

27:45

do we see this , especially with lower weights ? Let's say

27:47

, snatch 65 , they go to 75 , then they go to 85

27:50

. What about the five pound jumps ? That's

27:53

where a lot of our progress , that's where a lot of the issues pop

27:55

up . And then you go to a weight that you just can't do and

27:57

you get used to doing bad movement . And

27:59

the longer you do bad movement , the longer

28:02

and harder it will take to get rid of it .

28:04

I have seen so many people snatch 135

28:06

and do the ugliest press outs , but

28:09

they wrote 135 on the board . If

28:11

I had seen you do more of them at 95

28:13

and really kept that movement quality

28:15

better , and you probably would

28:17

feel better too . Safety wise

28:19

, less injury risk . So this is both

28:21

for the beginner and for the experienced

28:24

athlete Don't rush through your progressions

28:26

. Make sure , as a coach , when you're working with beginners and experienced athlete , don't rush through your progressions

28:28

. Make sure , as a coach , when you're working with beginners and experienced athletes

28:30

, if you can

28:32

get them to get that ego

28:34

because I know there's some athletes I'd be like dude

28:36

, don't do that 135 . Go down to 105

28:39

. They'd be like they're going to 145 . And

28:43

there's no way on God's green earth I'm going

28:45

to be able to convince them . So be

28:47

it , but

28:49

don't try to be that athlete where the scale progressions

28:52

are helping you and you're not using

28:54

it as a lack of ego like an ego

28:56

problem .

28:56

Yeah , like the ego problem . I was talking to this guy

28:59

, just a beginner , with him , really

29:02

big , big , strong dude and

29:06

he's a retired police officer , just

29:09

like a very alpha type dude and he's a retired police officer , you know , just

29:11

like a very alpha type guy . And he said he's very honest . I told him I tell all my guy

29:13

beginners this especially like hey , early on some of

29:15

these more complicated movements , every

29:17

girl in this class is gonna be lifting more than you . You would

29:19

need to be okay with that . And some guys like I

29:22

don't care , like whatever . And then other guys you could

29:24

tell them that they squirm a little bit and

29:26

it's like hey , it's

29:28

probably one of the most important ways to protect

29:31

yourself If you genuinely don't want to get

29:33

hurt , because a lot of people say that and

29:35

then week two they're doing a heavy deadlift with a

29:37

flex back , right . That

29:40

if you genuinely can check the ego

29:42

at the door , that's great , but in most cases you have

29:44

to constantly check this . It's

29:51

not like a one-time thing , I still need to check it and I want you guys to

29:53

realize , as a beginner and I swear on my life this is

29:55

how I think about this stuff and I am into the

29:57

competitive scene . I respect

30:00

quality movement more than quality scores

30:02

and the older I

30:04

get , the stronger that notion gets , and

30:06

when I have conversations with coaches I

30:10

rarely am like yo , did you see

30:12

that time ? Did you see that weight ? But

30:14

what we do see often do you see how well that person's

30:16

moving ? That person moves so well . I had

30:19

a conversation with Liz about it yesterday with a couple

30:21

people doing the ring muscle-ups and

30:23

it wasn't . How many did he do in a row

30:25

? What did he do ? Right

30:27

before ? I was like dude , his movement is so clean , he catches

30:30

it hollow . He has a great arch , he extends

30:32

both his hips , he never chicken wings . It's like

30:34

we don't even know and there are probably

30:37

30 athletes that can do more ring muscle-ups

30:39

than that person . But the person that

30:41

we respect the most is

30:43

the one that does it right that , the one

30:46

that is coachable , the one that is doing safe . It's

30:48

not the best athlete and I think this

30:50

is a performance center program I'm going to get

30:52

into that at some point and we write your scores

30:54

down on the whiteboard and we're a competitive

30:57

society , so we always think more

30:59

is better . But really the

31:02

respect that you get the extrinsic

31:04

respect that you get . I would say 80%

31:07

of it comes from what your quality of movement is , especially

31:10

from the coaches , things

31:13

you have to get . So this is going to be a little bit

31:15

more lighthearted . But you know

31:17

you go to CrossFit . It's a pretty expensive gym

31:19

membership compared to most gyms

31:21

and I actually feel guilty

31:23

sometimes , like , oh , so your membership

31:25

is this and , by the way , you need to go buy about

31:27

80 bucks worth of stuff . I

31:30

do think the CrossFit equipment gets a

31:32

little overblown with what you actually need

31:35

and some of this is individual based , like some people

31:37

need , like compression and belts and wrist straps . I

31:40

do think there's three things you really got to figure

31:42

out pretty quickly . One of them is hand

31:44

protection . We

31:46

call them grips , pull-up grips and there's all these different

31:48

brands . When I started it was you got

31:50

a tape and you know

31:52

there was . I remember watching a YouTube video

31:54

on how to create pull-up grips for your hands

31:57

and it was always great for like the first three minutes

31:59

of a workout and then it was just a complete mess by the end

32:01

and we we really

32:03

CrossFit grips were not

32:05

really a big thing until 2012

32:08

, 13 , 14 . So like if you were . Before that you

32:10

were barehand on bar and

32:12

can you guys imagine that ? You know you guys doing CrossFit

32:14

now , like some of you guys put grips on when we hang

32:16

from a pole bar in a warm-up . You know like

32:19

it hurts too much , right ? Like you guys would do entire

32:21

workouts like that . And

32:28

I do think it can impede someone's progress if their hands are always hurting . Like it is an

32:30

awful feeling at 5.30 am on a Tuesday

32:32

where you hop up there and the second you

32:34

touch the pull-up bar your hands are throbbing . It

32:37

kind of throws you off a little bit and you get pissed

32:39

. You don't want to be there . So

32:41

I think getting pull-up grips is

32:43

the . If I told a new person what's

32:45

the first thing you should buy , that's my

32:47

answer . What do you think ?

32:49

Yes , especially if you're a woman . Because

32:51

, as guys like

32:53

, when I first started I had really

32:56

soft surgeon hands . They never did

32:58

anything manual or hard

33:00

in my entire life . I picked

33:02

up books and then I picked up scalpels . That

33:05

was pretty much it . And then I started CrossFit

33:07

and I noticed I developed all these calluses

33:09

and I

33:11

didn't mind so much . But I know a lot

33:14

of women like it's a big effing deal if

33:16

they start getting calluses . They really hate that

33:18

. So I remember I was

33:21

at a party once and it

33:23

was downtown . There

33:25

were some CrossFit NYC-type people

33:28

there . It was like one high-level regional athlete and she

33:30

comes to me and she says how

33:32

do you deal with calluses ? You're a doctor , how do you deal with calluses

33:34

? Like she didn't care about anything else , she

33:36

just didn't like her calluses . And I was like , oh wow

33:39

, this is really a big thing Aesthetically . Yes

33:42

, I think they just want soft , nice

33:44

hands . And

33:46

so the

33:48

good answer is the good is that

33:50

the best way is to avoid calluses

33:53

, not develop them . There

33:55

are a whole bunch of things you can do for skincare

33:57

and calluses which I'm not going to get into , but grips

33:59

are tremendously helpful . If

34:01

you start tearing and ripping , it's like

34:03

it's a bad thing .

34:05

It's a bad thing and it does like even to this

34:07

day . I

34:10

get annoyed when I rip because then , like I know , the next week of workouts are going to have

34:13

to be like slightly altered or you have like it hurts and you could still get

34:15

through a workout Like my . My least favorite thing about ripping

34:17

is that snatching for the next like

34:19

week sucks Right Like you do it , but

34:22

it's like it's annoying , you know , it's like you

34:24

suck it up cupcake . I know , and I do

34:26

usually . But there are people that I've

34:28

seen them rip really bad where , like they almost can't

34:30

work out normal for like five , six days and that's

34:32

like all right , what's the point ? Right ?

34:34

So grips are very individual

34:36

. You'll get tons of advice about which ones

34:38

to get , but I

34:40

agree , investing and figuring out

34:42

what grips are good for you will improve

34:45

your life quality .

34:48

Google , pull-up grips , crossfit , and

34:53

there's so many brands now I don't even want to . You know , we don't have a sponsor

34:56

from a pull-up grip , so I'm not even going to get into any , but

34:58

maybe someday . But there's so many different brands

35:00

now . The second one I think is really important

35:03

is figure out your footwear . This

35:05

is tough . I actually don't lean

35:07

heavily in one direction

35:10

in terms of telling people what to do with footwear

35:12

. I do think it gets overblown

35:14

. And there are a lot of like CrossFit type

35:16

companies or companies that have benefited

35:19

from the growth of CrossFit Reebok and Nike

35:21

and Noble and TYR . I'm

35:24

not going to endorse one , but

35:26

I do think you need to kind of figure out your jam

35:29

with that , because the traditional CrossFit

35:31

sneaker with the Nike Metcon or the Reebok

35:33

Nano even some of the no ball trainers

35:35

they suck to run in like

35:37

awful , like to this day . I hate running

35:40

in a Nano and I will avoid it if

35:42

I can . Based on what other movements are ? Um

35:44

, because there's just they're too flat , there's

35:47

not enough giving cushion to them , so my joints

35:49

will start to hurt , my Achilles will start to hurt , but

35:51

at the same time I don't want to wear running shoes

35:53

all the time , because when I'm inside

35:55

doing movements with a dumbbell , barbell wall ball

35:58

, I don't feel stable . I feel like I'm kind

36:00

of almost like on a pillow and I'm just falling left

36:02

to right . And I don't like feeling like that when I'm lifting

36:04

a load and then I have

36:06

weightlifting shoes , where it helps my

36:08

lack of ankle flexibility out or it gives me a

36:10

little bit more of a platform to really

36:12

like screw my feet into when

36:14

I'm doing a heavy lift . So you're

36:17

going to have to figure out your gym . I would say this don't

36:20

buy a CrossFit sneaker , because

36:22

other people have CrossFit sneakers . Start

36:25

off with whatever cross trainer you have , whatever

36:27

you normally wear to the gym . Give that a shot , and

36:30

then the only thing I would recommend not

36:32

wearing are full blown running

36:34

shoes for a traditional CrossFit workout

36:37

, because they're just like . There's a

36:39

little less stability in those and

36:41

they are meant to propel you forward

36:44

, and a lot of times in CrossFit

36:46

you need to drive through your heels and that

36:48

can be a little bit of an issue .

36:50

Shoes are incredibly personal . I

36:52

know someone who did their first four

36:55

months of CrossFit in

36:57

loafers until

36:59

someone pointed it out to him hey , maybe you should not

37:01

be wearing loafers when you do your CrossFit and

37:04

he bought another pair of shoes . I would say

37:06

running , I feel exactly the same

37:08

way as you . I don't like running in flat

37:10

um sold shoes , which are what a

37:13

lot of the CrossFit shoes are . I feel

37:15

the same way about my ankles and my feet . I

37:17

don't like high ride

37:19

, like big heels , thick

37:22

sole shoes for lifting or

37:24

indoor movements . Um , I

37:26

do have different types of shoes . Unfortunately

37:28

, most crossfitters after a while

37:31

and it's a meme you collect a lot of

37:33

different shoes and I have

37:35

a couple of different pairs for

37:37

running workouts , for mixed modal

37:39

type workouts , for weightlifting

37:42

workouts . I think you should

37:44

try to find something that works for you . I think that's

37:46

great advice . You should try your own cross-training

37:48

shoe first and see how that feels , and

37:51

then you can try other shoes . I

37:53

think one of the big things for me is width

37:55

. I don't like narrow shoes , I

37:57

like wide shoes and it took a

37:59

while for me to figure out which ones

38:01

worked better for me . Yeah , but I

38:03

think worked better for me , yeah

38:06

, but I think honestly it

38:09

is really personal and you could try almost any . The first three

38:11

to four months you could literally do

38:15

anything in any shoe . You're not

38:17

gonna need a special .

38:19

I had a pair of normal cross trainers for , I think , for

38:21

the first year .

38:22

Yeah , I mean , like you said , the only

38:24

major thing is the running part , though Like

38:26

you need to find something that you can actually run in Yep

38:28

.

38:29

The last thing I think you should get doesn't have to be right

38:31

away , because a lot of gyms

38:33

have multiple jump ropes for you to borrow

38:35

and maybe even test out . I do

38:37

think at some point you should get your own jump rope

38:40

, and this is going to

38:42

come down to personal preference . Some of these people

38:44

like these really light metal

38:47

cords that can just whip and

38:49

whip it as fast as they can . Other

38:51

people really generally like the heavier

38:53

ropes that you can feel the resistance

38:55

, you could feel it spinning . It's easier to kind

38:58

of keep track of when to turn it

39:00

, whether you're doing double unders or single unders

39:02

or now even crossovers . And

39:05

I'll tell you what , man I mean . I'm not a good jump roper

39:07

and for a long time I always thought it was the jump ropes

39:09

fault . But I think I went

39:11

through six

39:13

jump ropes and probably in six

39:15

years , and just wanted to try a different kind

39:17

where I think the best . Maybe

39:20

one of the top three double under athletes in our gym

39:22

, aaron , my brother , yeah , has been using

39:24

the same jump rope that

39:26

it was like the OG CrossFit rope

39:29

from 2010 . He has not bought

39:31

into these speed ropes , these ball

39:33

bearing rope , these ones that are designed

39:36

to go super fast and super light . He

39:38

just never trips up . There's

39:40

long handles , there's short handles . I

39:43

don't think it's going to matter that much

39:45

If you master that jump rope . It's not

39:47

going to slow you down or going to matter that much . If you master that jump rope , it's not going to slow you down or speed

39:49

you up that much . Not everyone agrees with

39:51

that , because the lighter ropes do cause less shoulder

39:53

fatigue , but that's not the issue . For some people

39:55

it's not always a shoulder . So , just like the

39:57

shoes , this is a personal choice

40:00

, and here at Bison we have 50

40:03

jump ropes that you can try all right , different

40:05

sizes , different brands , different

40:07

thickness levels . What I would do

40:09

is maybe play around with those for a month

40:11

or two , maybe even longer , and

40:14

then find the rope that you kind of just naturally

40:16

gravitate towards and go

40:19

buy that rope .

40:20

And a good rope will last you a

40:22

couple years minimum , so it's not

40:24

like you're buying a new one every very

40:26

often if your you're start , if you just do single

40:28

unders and we have a number of people at our gym

40:30

who don't push themselves

40:32

and only do single unders , unfortunately

40:35

, and uh , if that's the case , you could pretty

40:37

much choose any rope , because you can get through

40:39

any jump rope workout doing

40:41

single unders with any

40:43

crappy rope . Yeah , uh , if

40:45

you start doing double unders regularly

40:48

or you want to learn double unders , your

40:50

rope length with weight

40:52

does make a huge difference . It

40:55

took me a while to learn double unders and

40:57

it took getting an

40:59

RX smart gear rope which was kind of heavy

41:01

, which forced me to go slow

41:03

. I could have eventually learned , but it

41:05

helped speed the learning process for me in

41:07

terms of my rhythm . And then I've switched

41:09

over to a speed rope and

41:13

even now , anytime I kind

41:16

of mess up on jump rope , I will go back to

41:18

a longer , slightly longer rope to help

41:20

me slow down a little bit before I go back

41:22

to my normal rope . So the length

41:24

of jump rope is incredibly important

41:26

for a lot of people when

41:28

it comes to consistency on their double

41:31

unders , I think , and you

41:33

can pick out the jump

41:36

rope that you want every time . Oh , I have a favorite

41:38

rope . There it is on the hanger over there for

41:40

me , but what happens if it's not there

41:42

? What if someone broke it ? If

41:45

you're going to be in CrossFit

41:47

for more than a couple months at some point , just

41:49

spend your money

41:52

for don't buy lattes for two

41:55

or three days and just pick up

41:57

a jump rope .

41:57

Yeah , the most expensive ones are $90 , but really

42:00

most of them are anywhere between $20 and $40

42:02

. And it's a good investment . You're

42:04

going to use it a long time . It'll last a long time . So

42:07

those are the three things I think are most important . Sam

42:10

, would you think of anything else off the top of your head ? That is really important

42:12

. Like , I don't want to go down the knee sleeves games Not everyone

42:14

uses them .

42:16

I don't want to encourage them just because right Is

42:21

there anything else off the top of your head that

42:24

you have to pick up stuff ? And trust me , my bag is

42:26

full of stuff . But

42:28

I think when you're especially starting , and

42:31

as I've gone farther along

42:33

, I try to strip . I

42:35

try to use less sound size stuff . I try

42:37

to use less knee sleeves , less

42:40

wrist stuff . I'm

42:42

still a big taping guy , but other than that , yeah , less

42:44

is more .

42:45

I'm still a big taping guy , but yeah but

42:47

other than that , like , yeah

42:49

, less is more . So

42:52

five things that most people , including ourselves , don't realize at the start of

42:54

their CrossFit journey , if you want to call it that . That man , I wish , I wish

42:56

I knew this Right , and we've . We've talked about

42:58

this in some ways in previous episodes

43:00

, but again , we're really I told Sam

43:03

before this like act like there's 10 new people sit in

43:05

front of us right now and I want

43:07

to go over five things that a lot of people just don't realize

43:09

early on . That , man , the sooner you

43:11

get this , the better off you'll be . And

43:15

one of them is testing your progress

43:17

slash workouts with

43:19

the whiteboard , with the open , with

43:22

certain benchmark workouts . This

43:24

can revolve around recording your results

43:26

. The way we do it here . We take

43:28

a picture of the whiteboard , so you don't have to do it . I do think it's

43:30

better and more efficient to keep track of your own stuff , especially

43:33

benchmark workouts , and

43:35

you'll know when there's a benchmark workout that comes up . The

43:38

coach will talk about that on the whiteboard . But

43:40

this is a program that

43:43

in some way

43:45

, everyone needs to be somewhat performance-centered

43:48

. I'm not saying you need to be the best , right , but you

43:50

want to kind of get your best . You want to push your thresholds

43:52

and you need to test

43:54

yourself every now and then . And testing yourself

43:57

often brings in some stress

43:59

. Example what happens

44:01

to all of our stomachs the

44:03

day of an open workout a minute before the workout

44:06

, you get nervous , you get butterflies , you

44:08

get butterflies . You got to pee for the seventh

44:10

time in 15 minutes . Right , and

44:13

why do I feel like this ? I get that every

44:15

open , like some random guy or girl is like why

44:17

am I stressed out ? I'm like I need your care and you're

44:19

about to get tested . And I don't know if you're like

44:21

me , but when you got tested in school and

44:24

you think you were prepared but you weren't sure if you're prepared

44:26

. You think you study but you don't know if you started

44:29

enough . There's that nervous feeling Like

44:31

did I pass your board exams

44:33

to become a surgeon ? There were some nerves there

44:35

because you were being tested . You put a lot

44:37

into it and as

44:41

a CrossFitter , you have to accept that . You

44:43

can't turn a blind eye to it . You can't turn your

44:45

shoulder to it , because to me , you're really

44:47

not doing CrossFit if you're not testing yourself every

44:50

now and then . It doesn't have to be every day , but every

44:52

now and then if you don't test yourself , in my opinion you're

44:54

not doing CrossFit , you're just exercising

44:56

, and we take it a step

44:58

further , not to the extreme

45:01

. But we're also not just

45:03

basic dummies here running around with

45:05

our heads cut off .

45:07

Measurement is important for

45:09

both the beginner and the experienced athlete

45:11

, and I'll give you an example . There

45:14

was a pretty new

45:16

CrossFit athlete even last week and we were

45:18

doing hand cleans in

45:21

the workout and the

45:23

athlete asked me oh , what weight should I use

45:25

? And I said , well , you know , last week

45:27

we just did power cleans from

45:29

the ground . What did you do

45:31

? Oh , I don't remember . Wait , I think it was

45:34

. Maybe it was like 55

45:36

pounds or something , I don't know

45:38

. I was like , all

45:41

right , let's put some weight on the barbell . And it's

45:43

like , yeah , it was this , this , like there was

45:45

a 10 and this . I was like , okay

45:52

, perfect , all , all right . And how did that feel last week ? Oh , that , yeah , I could do that . That wasn't

45:54

a problem . I was like , all right , you know what , start with this and

45:56

see how it feels . Let's see you do a couple of

45:58

there . And it was like , oh , yeah , yeah , this is good . Well

46:01

, if she had

46:03

known , yeah , that she what she was

46:05

doing . And then after that workout , she's like , oh , yeah , that was what she was doing . And then

46:07

after that workout , she was like , oh , yeah , that was really good . I was like , okay

46:09

, keep that number in mind

46:11

. So when you're doing cleans , you can say , all right

46:14

, this is where I know I could do and maybe

46:16

I can like , depending on the workout , go up

46:18

. If it's a lot more , maybe go down . Now you've

46:20

got a baseline . So for all of these

46:22

workouts , if you start keeping track

46:24

of all of these things that you do one

46:27

as a coach , we will thank you because

46:29

it will help us guide you better . But two

46:31

, you can now say , all right , last

46:33

week I was doing this , or last month

46:35

, but now that's way too easy . I can

46:37

actually add five pounds on each side and do

46:39

more . So you are

46:41

measuring and improving your performance

46:44

by those measurements . And that is the same

46:46

for Rich Froning

46:48

, same for Katrin David's

46:50

daughter , same for me , same for a

46:53

beginner Keep track of these things

46:55

. So you know I don't do as

46:57

good of a job these days as I should recording

46:59

. I do record my workouts

47:02

. I'm not logging them in a good , coherent

47:04

way , but I think , even if you just

47:06

wrote down what you do every day

47:08

in some fashion , I just take a picture

47:10

of my whiteboard and keep

47:12

track of it . So it's not very efficient

47:14

, but at least I can know . Oh yeah , I did a snatch workout

47:16

like two weeks ago and I can like kind of scroll back on

47:18

my photos and see what I did . Like whatever

47:20

it takes as a beginner one

47:23

, you will be amazed what

47:26

kind of progress you can make in three months and

47:28

two . You can dial in

47:31

, for safety reasons

47:33

as well as performance reasons , what

47:35

you should be doing for a workout .

47:37

And the CrossFit equation centers around

47:39

intensity , and intensity is not screaming

47:41

your head off , trying really hard , sweating

47:45

a lot , getting your muscles to burn . It's

47:48

a mathematical equation . Are you doing more

47:50

work in less amount of time ? All right

47:52

, like that's the goal . Whether it's more

47:54

weight , whether it's more reps , whether it's a faster time

47:56

, you need to have a

47:58

gauge to chase after . So there is some

48:00

sort of sense of responsibility on the athlete

48:02

side . Yes

48:12

, even though you're new , you got to know what you lifted last week . You got

48:14

to know what you did last time . There was toes to bar . Write it down , have a good memory

48:16

. That kind of stuff Like that really does accelerate . What you want to get out of CrossFit

48:18

will come from you pushing your own threshold

48:20

, trying to improve by 1% , and I'm telling you

48:22

this right now , your first year CrossFit

48:24

. If you're dedicated , smart

48:26

, stay healthy , you're coachable , you're going

48:29

to make gains across the board

48:31

. But you need to know that you used

48:33

a green and red band two weeks ago and did pull-ups

48:35

. If you show up and say I don't know , it's

48:37

like , all right , well , I don't know about your results . I don't

48:40

know if you're going to get that much out of today's workout

48:43

. So just trust me on that . It really

48:45

try to make this a performance center movement

48:47

, not because you're trying to be the best

48:49

in the world , but because you want to get better . That

48:51

is the . That's the reason why you're here , right ? You

48:53

getting leaner , gaining muscle , losing

48:55

fat , losing weight want to look

48:58

better . You got to get better at something . It's

49:00

not going to happen by showing up . You have to get

49:02

better at something and the way to get better

49:04

is to keep track of what you're doing . So

49:07

this kind of like goes into my next comment

49:09

. It's performance centered . And let's

49:12

bring out the CrossFit Open

49:14

. You know we are worldwide known for here

49:16

at Bison for what we do with the CrossFit Open . It's

49:19

once a year . It's a test . I view it

49:21

as a test . I think you should too . It's three

49:23

weeks long . It's one workout a week . So

49:25

when you don't have to do that much , it's 20 bucks

49:27

. It's not that expensive . But

49:29

if you're new to crossfit , your

49:32

next , the next open , will be your first

49:34

one . So we just got done with this . So if you're starting right

49:36

now , you got a good 11 months 10 , 11 months

49:38

before we do the open next year and

49:40

you get a rank , you get a number something objective next

49:42

to your name how you ranked in every workout scaled

49:44

, foundations , RX , whatever . The next

49:47

year ? 12 more months of training

49:49

. You now have something to try and beat

49:51

. You don't need to beat people in your gym . You can

49:53

, and I do think that can help you accelerate your progress

49:55

and keep you focused . Blah , blah , blah . But

49:58

look at what you did in year one . I

50:00

love looking back at what people in this gym

50:02

did their first open , then

50:04

their second open , then their third open

50:06

and it just

50:08

gets better and better and better . And that's when you get

50:10

to compare against the world in

50:13

relation to who you are in the CrossFit sport

50:15

. And again , it's not because I know you're trying to be the

50:17

best athlete in the world , but it means when you see

50:19

someone go from the 45th percentile to

50:22

the 65th percentile , you

50:24

think that's luck . Maybe some of it is , but no

50:26

, they worked hard and I always

50:29

love to show someone an objective . Look

50:31

what you did , Look what you did last

50:33

year , Look what you did this year . Not a pat on the back

50:35

and say , good job , they do that at any gym

50:37

. You know , a crappy personal

50:39

trainer will do that even when you don't do

50:41

a good job . They're like hey , good job , Good for you

50:44

. Where's the objective ? Progress .

50:46

Here's your open rank no-transcript

51:14

is it keeps your relative intensity

51:16

high . The only way

51:18

you're going to get better is if you keep

51:20

your own relative intensity level

51:22

high , which means trying really

51:25

hard , which means you're chasing after your own

51:27

relative performance . If

51:29

you're focused on doing better than

51:32

you did before , then

51:35

that's the only way you're going to be able to

51:37

keep your intensity high and not go backwards , not

51:39

slide , not improve

51:42

. And then the second thing is that

51:44

you might not do better . I have many

51:47

workouts gone and done it and not

51:49

done better and realized I

51:51

have a huge hole in my game . I am not

51:53

doing this movement

51:55

well , I did not . You

51:58

know , I'm good at like eight minute workouts

52:00

, not so great at the 20 to 25 minute

52:02

workouts . There are a whole bunch of reasons

52:04

why you may . I'm getting older , like

52:07

. All these reasons will point

52:09

out why you

52:11

know what it is that I can do

52:13

to try to improve myself as

52:16

a , as a fit person . And

52:18

if you're not trying to improve yourself

52:21

now , that literally means you're backsliding

52:23

. If you just try to maintain , you're falling

52:25

back . So as

52:27

an athlete , as a functionally fit person

52:29

, I have to try to keep improving . I

52:32

have to try to measure my performance in

52:34

order to make sure I'm not

52:36

getting worse .

52:39

Number three things that people don't realize when they start . Mobility

52:42

is a game changer . We

52:44

don't want to admit it . We don't want to stretch . We don't want to admit it . We

52:46

don't want to stretch . We don't want to dig a lacrosse

52:48

ball into our scapula . Right , if

52:51

you can improve the mobility within your

52:53

joints across the board ankles

52:55

, knees , hips , elbows , shoulders

52:58

, wrists you're A going to be

53:00

much safer doing this program , but it

53:02

will also open the door to you accelerating

53:04

your fitness gains , strength gains

53:07

, skill gains . You

53:10

know , the longer you do this , you start to realize

53:12

like even someone just holding a front rack

53:14

requires a lot more mobility

53:16

than what people have when they start . If

53:19

I had someone ask me like what's the thing that people struggle

53:21

with the most when they start , cross it , and I'm like

53:23

front rack . You

53:25

know it's a really uncomfortable thing for them . It

53:27

hurts their wrists , their fingers are getting bent back . Their

53:30

fingers have never been in that position before . Now you're doing

53:32

it with a loaded barbell on

53:34

your throat while you're out of breath . It's a really

53:37

uncomfortable position , and

53:39

the people that I have seen use

53:42

Matt Cipollaro as an example . He started

53:44

doing this in the right around

53:46

reset , where he came in and did a 20-minute

53:49

stretch every single day before he worked

53:51

out , and it wasn't anything

53:53

intense right , you don't want to do like a yoga session before

53:55

working out most of the time but it was just attention

53:58

to mobility . I

54:00

mean , this was the best opening he's ever had . He

54:02

didn't work out any harder . If anything , his life is harder

54:05

now than it used to be with multiple kids . All

54:07

right , so as a pretty serious job , his

54:09

movement is so clean , His squat is better

54:11

, it looks more stable , it looks safer

54:13

and it's just because he put that

54:16

attention to unmobility and this is a guy that's been doing it for

54:18

a long time he's already really high level fitness

54:20

. This isn't just for beginners , but

54:22

beginners . The more you can

54:24

pay attention to really putting

54:26

effort into becoming more mobile even

54:29

though it's not fulfilling and it doesn't make

54:31

you look better in pictures on the beach during the summer , it's

54:34

going to help you stay in the game longer .

54:38

It's always a blessing as a coach when you have

54:40

a beginner who has great mobility . You're

54:42

just like , oh , that's so great

54:46

, but so many of us are

54:48

not blessed with awesome mobility

54:50

. And I think when

54:52

you start CrossFit , you're going to start doing these movements

54:54

and you're going to see what

54:57

movements are difficult for you because of

54:59

a lack of mobility . Once

55:01

that that shows up , that's where

55:03

you can say I can work

55:05

on these things to

55:07

be safer , to be

55:09

healthier and to

55:12

improve my performance , because , like

55:14

you said , crossfit is performance

55:16

centered and you can make amazing

55:19

gains that way . Now we also

55:21

have a lot of experienced athletes who , including

55:24

me , don't work on our mobility enough

55:26

. It's a bore , it's boring . I understand

55:29

that it's not fun . Uh

55:31

, there's , like you said , there's no sexy

55:33

upside to it . It takes time

55:36

, but if you

55:38

do care about getting

55:40

better , like you said , matt

55:42

, I saw I just saw matt cipollaro kill

55:45

last week's workout and I was kind of wondering

55:47

what was in him that

55:49

was it , and that blows me away

55:51

. So it's

55:54

a great reminder for both the experienced

55:56

athlete as well as for the beginner Look

55:59

at your movements , see what's holding you

56:01

back mobility-wise and focus

56:04

on that part of it .

56:05

I think we have a lot of people here that are really good at working

56:07

hard and they're ambitious and they're consistent

56:10

. They show up and like I love it . It's like

56:12

one of the most admirable traits to me just me personally

56:14

when I look outward and I see someone that just like

56:16

works hard and like I love that and

56:19

but that that's

56:21

not good enough . If for for this like

56:23

there has to be a level of discipline

56:25

with your mobility work and

56:27

your recovery tactics , because you

56:30

are going to eventually burn

56:32

the candle from both ends . If you are not paying

56:34

attention to that but also have that admirable

56:36

trait of working hard , you

56:38

eventually will get hurt or tweet

56:41

or you'll be that person that every two weeks you're tweaking something

56:43

. So when I see someone like really puts

56:45

the attention on mobility'm like they get it

56:47

all right . Um

56:49

, what we just talked about ? This

56:51

sam off camera , what five things

56:53

? People don't realize the value of virtuosity

56:56

. Virtuosity is doing

56:58

the comp , the common , uncommonly

57:01

well . Aka , if

57:03

you want a practical example , when

57:05

we have air squats , push-ups and pull-ups , we

57:07

have a workout that's coming up it's called cindy , I think

57:09

it's uh next week and

57:12

there's no barbell , not

57:14

a ton of skill , it's just pull-up , push-up , air squat

57:16

nine times out of

57:18

ten . Those at those movements

57:20

get really ugly as people get tired and

57:23

they don't really care because they're just trying to get a great score . And

57:25

then you got someone like Brian Miller In

57:28

the corner , who is perfect

57:30

air squats every single time , perfect

57:33

push-ups , every time , perfect pull-ups

57:35

. He might get 17 rounds . The

57:38

guy that's moving poorly and

57:40

faster might get 22 rounds . Guess who

57:42

? We're more impressed by the guy that

57:44

did 17 rounds and everything was the same

57:46

Round one looked like round 17 . That

57:49

is the most impressive thing and that's

57:51

virtuosity . That is wow . This

57:53

is a boring workout . There's not much skill

57:55

, it doesn't look sexy , but hey , I'm going to

57:57

put so much attention on doing every

58:00

air squat so perfect . I'm

58:02

going to do every push up so perfect

58:04

. I'm going to stay hollow and arch on

58:06

my pull-ups so perfect . That

58:09

is doing something that's really common

58:11

, uncommonly well

58:13

. Uncommonly well means

58:15

most people don't do that . They

58:18

get away from clean movement because

58:20

, hey , I'm tired , dude , chill , relax

58:23

. I'm just here to work out , dude , I'm trying to get

58:25

my beat score . I'm trying to beat the person that came in the

58:27

morning , so I'm going to kind of short a few things and not

58:30

move well . If you can be the one

58:32

that moves well maybe

58:34

not fast or strong you're getting more

58:36

out of this than the other people . Virtuosity

58:39

.

58:41

I kind of went a little crazy on my morning

58:44

classes last week with pushups Yep , you're

58:47

allowed to every now and then and I basically told

58:49

my classes that as

58:52

a collective whole , our pushups

58:54

were awful and I

58:56

had seen it for a really long time People not reaching

58:59

death , people not locking out at up

59:01

top and I understand

59:03

why we all want

59:05

to chase a number because that's put up

59:07

on a whiteboard . And I

59:09

basically said what you said

59:11

coaches , other people

59:14

don't respect you when

59:16

you don't move . Well , and I said

59:18

it reflects poorly on me

59:20

as a coach If someone who had never come

59:22

to him so ask yourself this

59:24

someone who's never come to your gym

59:26

walks into your gym and they watch them

59:28

. Your athletes are in the middle of

59:30

a workout . What would they

59:32

think about your class and

59:35

your gym ? Right ? And I was

59:37

thinking if someone came in in the middle of

59:39

a pushup workout , I'd be so

59:41

ashamed of myself

59:43

and my athletes , so

59:48

ashamed of myself and my athletes and I said I don't want that . I know you guys can

59:50

do better movement , but you're chasing the score . And

59:52

I literally yelled

59:55

at my classes and

59:57

they responded amazingly

1:00:00

well . I have never seen so

1:00:02

many good pushups in my

1:00:04

life with these people . Their numbers

1:00:07

probably weren't as good and I said listen , I

1:00:09

don't care what they do in the afternoon

1:00:11

or evening classes . Maybe their

1:00:13

numbers are going to be so much better than yours and

1:00:16

I don't know if they took comfort in it , but I said your movements

1:00:19

were so good today

1:00:21

. That's what you need to work on .

1:00:23

I'll tell you what I think it carried over to Friday because

1:00:25

I coached Friday morning and all

1:00:27

my classes , classes on that high school day the pistols

1:00:30

, my self-sales , you

1:00:34

guys moved really well . I think sometimes that message really does hit home with some

1:00:37

CrossFitters and I think , just like this episode , it's for veterans of CrossFit as well . Let's

1:00:39

remind ourselves we need to approach things

1:00:41

like beginners and beginners just do things

1:00:43

well .

1:00:46

It's so much easier as a coach to coach a beginner because they don't know anything

1:00:48

. So you're like do this , don't ? You know you're not doing it well and

1:00:51

they'll go slow on purpose Right . And as

1:00:53

a coach , it is much harder

1:00:55

to take someone who's experienced

1:00:57

and has been doing it a particular way to

1:01:00

make them move uncommonly

1:01:02

well when they are used to working a

1:01:05

certain way . And I still wrestle with that as a

1:01:07

coach and you should as an experienced athlete . I

1:01:09

just heard of someone who is a very good athlete

1:01:11

here and someone was

1:01:15

giving them a tip about how they weren't

1:01:17

I forget if it was a ring muscle up or something else and

1:01:20

that athlete did not respond

1:01:22

very well . And this coach is an excellent

1:01:24

coach , not someone who I would

1:01:26

ever consider being denigrating

1:01:29

or confrontational , and I was like that

1:01:32

made me one think less of that athlete

1:01:34

big time . And two , I was

1:01:36

like we as coaches should not be

1:01:38

afraid , not just beginners

1:01:40

, but with our experienced

1:01:42

athletes , the simple movements , the

1:01:45

common movements , as you said . This

1:01:48

is what CrossFit

1:01:51

hounds in us in

1:01:53

our L1 , l2 . Don't

1:01:55

be afraid to make them move uncommonly

1:01:58

well . I think that that's one of my big focuses

1:02:00

, probably for the

1:02:02

next year is how can I

1:02:05

make my experience athletes

1:02:07

move uncommonly well and make

1:02:09

sure the beginners don't learn bad habits

1:02:11

from the beginning ?

1:02:12

Yeah . And if you're a beginner listening to this , you're

1:02:14

like , oh , this is kind of intense . But

1:02:17

I'll say this now's the time to

1:02:19

learn . We're coming from a lot

1:02:21

of experience over here . The people that ignored it , or

1:02:23

maybe us as coaches , we didn't pound it enough

1:02:25

. Two , three years from now , it's

1:02:27

going to be even harder to fix

1:02:29

. Four or five years from now , even

1:02:36

harder , seven , eight years , almost impossible . So if you ever have

1:02:38

a coach that spends three minutes talking about your foot placement

1:02:40

on a front squat , I'm

1:02:42

telling you , if you can really zero in on that

1:02:44

and practice it , you're going to get

1:02:46

more out of this . You'll be safer , and

1:02:48

I think that's why most people do

1:02:51

respond well to what you're talking about . Like , yes

1:02:53

, some people don't like to be coached hard like that , but

1:02:56

I think most people do . You know , after

1:02:58

the laughing is gone and oh , sam's being this

1:03:00

like we , it means a lot and

1:03:02

I actually think it shows if you're a newbie

1:03:05

, if you have a coach that's like that , I'll

1:03:07

tell you what it means . They care about you , because

1:03:09

our jobs would be a lot easier if we didn't care . Like

1:03:12

, bro , here's the push-up , here's the workout . No stimulus

1:03:14

, no scale , just kind of go do what you want , see you later . I'm

1:03:21

going to go sit in my chair for the next half hour . If

1:03:23

you have coaches that do care about the movement and virtuosity

1:03:25

, it's going to help you

1:03:27

a long way . Last thing that people

1:03:29

don't realize we're almost done Importance

1:03:31

of being with others . This

1:03:35

is where I think it's kind of obvious . But I don't know if beginners really truly

1:03:37

understand the value of being in a class

1:03:40

, and you know some

1:03:42

classes are bigger than others , some classes are too

1:03:44

big , some

1:03:59

classes are too small , blah , blah , blah

1:04:01

. Right , the value and appreciation that you need to have for

1:04:03

the other people in the room is going to make your like some little

1:04:05

bit of meditation mindset practice . And

1:04:08

maybe it's because it's

1:04:10

new , but I do think it's helping me

1:04:12

and my mindset during the middle of a workout

1:04:14

Because , trust me , I just watched you and

1:04:16

Susan do the pain face run

1:04:18

row workout for this Thursday and those are hard

1:04:21

workouts to be like , like be

1:04:23

motivated for , because it's not fun . It's got

1:04:25

running in it , you know , just a lot of

1:04:27

heavy breathing but deep

1:04:30

down . I bet both you guys are really

1:04:32

grateful that the other person did with you , because if you did that

1:04:34

. If you found a solo version of that , like you

1:04:36

did it by yourself , it would not has been as

1:04:38

fun or as fulfilling

1:04:41

. Relate that to a new person

1:04:43

coming to a class . You're a little overwhelmed

1:04:45

. You don't know all the movements . Can you imagine doing

1:04:47

this in your basement by yourself ? You

1:04:49

wouldn't work that hard , I guarantee

1:04:51

you wouldn't work out that hard . Maybe

1:04:53

once or twice you would , on a repeated basis

1:04:56

. Not happening , You'd quit . You'd

1:04:58

short the reps , you'd short the workouts , you'd do four

1:05:00

rounds instead of five . You'd do this

1:05:02

weight instead of that way . When you're in

1:05:04

a room of people like this and

1:05:06

most CrossFit's , in my opinion , are like that great

1:05:08

community people that are go-getters

1:05:10

, they want to work hard . They're going to feed off you

1:05:13

and you're going to feed off them that kind of

1:05:15

relationship where it's mutually beneficial

1:05:17

is awesome and

1:05:21

I want you to lean into it . I want you to show up and introduce yourself

1:05:23

to people , introduce

1:05:25

yourself to the coach , talk to someone after

1:05:27

the work Like , hey , how do you do this

1:05:29

? You know like I love these guys . At 7 am that come , brendan

1:05:31

and Angelo . They're the best . They'll

1:05:42

spend a half hour talking to Dan Cota about . You know his

1:05:44

big toe on snatches . But

1:05:47

and like , what's unique about them is they're still relatively new to the gym and

1:05:49

they really put themselves out there . They ask questions , they get into conversations

1:05:51

, they reflect on their own experience and

1:05:54

it's like it's fun to be around . It actually lifts

1:05:56

the room up . So if you're new , even if you're not

1:05:58

a big extrovert , try

1:06:00

to as much as you can to lean into the community , because

1:06:02

the community wants to help you .

1:06:06

Yeah , and actually , if your

1:06:08

gym isn't that , go find another CrossFit

1:06:10

gym that does , because I think some

1:06:12

of the people you mentioned had actually been at other gyms

1:06:15

didn't find that came . I

1:06:17

mean not to brag about us , but found

1:06:19

it here . I'm

1:06:22

an introvert , I don't like really putting

1:06:24

myself out there , but

1:06:26

in CrossFit gyms for some reason I

1:06:28

am very social

1:06:31

. I want and I think as a

1:06:33

beginner and when I drop in at

1:06:35

other places I don't I'm

1:06:37

always reticent , but I do I force

1:06:39

myself are

1:06:48

you Go meet people , talk to people , because that will make your performance better , that will make

1:06:50

your workout better and other people and theirs , and

1:06:53

you'll help other people work out better

1:06:55

. And so I have never regretted ever

1:06:57

being in a CrossFit gym , reaching out

1:06:59

to people , talking to them , saying

1:07:01

you know , connecting with them . Even

1:07:03

when I've been at gyms where people are like who

1:07:06

are you Like , why are you talking to me

1:07:08

? At the end of the day still better . And

1:07:11

I've never regretted it . And I think if

1:07:13

you're an experienced athlete and you see someone

1:07:15

new at your gym , definitely

1:07:17

reach out to them . Always say at least hello

1:07:20

, how are you ? What's going on ? That

1:07:23

is why CrossFit

1:07:25

works , because of the social aspect of it . There's

1:07:27

someone at our gym who comes to

1:07:29

the 6 am class . He's

1:07:32

recovering from a

1:07:34

back and he hates working out so much in his

1:07:36

garage . He's

1:07:48

always asking her can you

1:07:50

just stay and work out with me instead ? Yeah

1:07:53

, right , and

1:07:55

he's a really disciplined guy . It's just really hard

1:07:58

to be motivated when you work

1:08:00

out by yourself . Yep , I am so

1:08:02

grateful I have a full gym in

1:08:05

my garage . I could do

1:08:07

almost every workout at home

1:08:09

and I

1:08:11

come to the gym because it's

1:08:13

the people , it's the power of the community

1:08:16

. Crossfit has talked about that . I

1:08:18

am a firm believer about it . I

1:08:20

also believe from a health perspective , literally

1:08:23

from your health . It helps

1:08:25

you to be around others

1:08:27

, especially when you're fitnessing

1:08:30

, and I feel like if you're

1:08:32

a beginner and you don't take advantage

1:08:34

of that , you are missing out on

1:08:36

a tremendous amount of

1:08:38

the benefit of CrossFit . It's not just the

1:08:41

workouts and the training

1:08:43

and the nutrition , it's the people

1:08:45

, the connection .

1:08:46

Yeah , yeah , take advantage of the connections here . So

1:08:51

this went a little bit longer than I thought it would , because I'm just

1:08:53

going to wrap this up just on your focus in year one . Right , because I hope

1:08:55

that you stick this out for a year . I

1:08:57

do get asked that how long , like when

1:09:00

someone says I want to give it a shot for a month . I'm like

1:09:02

not coming from the business owner perspective

1:09:04

. I promise you got to give this three months . You

1:09:06

really do , and you got to be consistent . You got to

1:09:08

be dedicated and if you don't like it after three months

1:09:10

, then I get it . It's not for everyone . I

1:09:13

say that as much as I say everyone

1:09:15

should do it , this is not for everyone . What

1:09:18

I would do in my first year is

1:09:21

try to find my weekly flow

1:09:23

. People ask all the time should I come in every day ? I'm like probably

1:09:26

not . If you're new , I would say

1:09:28

either two on

1:09:30

one off , two on one off and

1:09:32

then every now and then , try three in a row , or

1:09:34

you could try every other . I like the idea

1:09:36

of coming in two days in a row at least . So

1:09:41

I like that idea of two on one off , two on one off or two on one-off

1:09:43

, three on one-off , you know , get you two full rest days per week

1:09:45

and see how your body responds to that . So

1:09:47

I think that's really important . But also I think

1:09:50

the next most important thing would be when

1:09:53

you can try to dive into some material

1:09:55

. Like there's so much stuff on youtube now

1:09:57

, like if you have thrusters in tomorrow's

1:09:59

workout , go type thruster into youtube for two

1:10:01

minutes and like I guarantee you're going to pick

1:10:04

up on things that your coach doesn't talk

1:10:06

about , that you just haven't picked up on in this group

1:10:08

. Setting that

1:10:10

, if you can come in just a little bit more prepared

1:10:13

and I'm not going to tell you to find 20

1:10:15

minutes a day to read about CrossFit two

1:10:17

to three minutes and then maybe it'll end up doing

1:10:19

more than that because you're getting into it I

1:10:22

think that's something that can kind of accelerate

1:10:24

your experience here .

1:10:44

I think that's something that can kind of accelerate

1:10:46

your experience here . It's just

1:10:48

kind of diving into some CrossFit

1:10:50

type media material the

1:10:53

Herd Fit podcast . That will actually just

1:10:55

kind of enrich you and again kind of change

1:10:57

the mindset a little bit of what this really is , because it's not just an intense

1:10:59

workout program . It's much more loaded than that . Yeah , embrace it . That is what beginners

1:11:01

should do . They should , if you are doing

1:11:03

this to make yourself a better person . Not just showing up is helpful , like you said

1:11:05

, putting a little bit of extra in and say you know , I

1:11:07

saw this and what do you think

1:11:09

of this ? When they were talking about a

1:11:11

particular workout or that like to

1:11:14

me it's . It shows

1:11:16

that they're invested in themselves . They're

1:11:49

not just showing up saying , hey , make me an athlete , like they're actually caring enough about it to

1:11:51

invest their own personal time into it . Now listen , if you just show up every day or you know , two on

1:11:54

, one off , which is sort of the way I think it's , yeah , 60 days , two to three months , is a

1:11:56

minimum to sort of really feel like you get it and you understand it . Give it your very , very

1:11:58

best shot . Not all gyms

1:12:00

are for everyone . So if you

1:12:02

find a gym and you're like this is really

1:12:04

not my style

1:12:06

either I'm not jibing with the coaches

1:12:08

or the people , or something else find

1:12:11

another gym , see

1:12:13

what works for you in terms of that flow . But

1:12:16

listen , we wouldn't be

1:12:18

in this if we didn't believe in this . You

1:12:20

know , for as many years as we have

1:12:22

been , as

1:12:30

many years as we have been , and honestly , I feel like the people that are in CrossFit

1:12:32

are really quality people , a lot of people that I've known who

1:12:34

have tried it and left . I don't want to be a snob

1:12:38

, but there were a lot

1:12:40

of reasons that I felt like they

1:12:43

had mental

1:12:45

issues that prevented them from really

1:12:47

achieving their full potential . Yeah

1:12:49

, and I always hope

1:12:51

that they would address those and then come back

1:12:53

, because it

1:12:57

is a methodology that we truly

1:12:59

believe in that really works and I think for beginners

1:13:01

, if you're starting , keeping

1:13:04

that in mind and really

1:13:06

giving it your best effort is going to allow

1:13:09

you to become your

1:13:11

best person . Yeah .

1:13:12

Yeah . So thanks , guys for listening . Just

1:13:16

a disclaimer there's going to be someone out there that says

1:13:18

you guys didn't talk about nutrition at all

1:13:21

. Remember , this is for someone that's . Yes

1:13:23

, yes , the nutrition is the most important part

1:13:25

of any sort of fitness and health program

1:13:28

, but I really wanted to dive into

1:13:30

what is the ? What are the things that really prevent

1:13:32

people from understanding what we do here

1:13:34

? Right , like the actual

1:13:37

logistics of a day and the workouts and what

1:13:39

you need to be a crossfitter and

1:13:41

then I think , once you get those are

1:13:43

the basics to get down first in

1:13:45

. In my opinion , I don't think it's the most important

1:13:47

. But do you want to do this workout program

1:13:49

? Will you put in all these extra little

1:13:51

efforts and thoughts into it ? And then

1:13:54

you're going to turn into someone that's like yo . I want

1:13:56

to get more out of this . I want to take my game to the next level

1:13:58

. Then we go to the nutrition game . I

1:14:00

think you have to really fall in love with CrossFit

1:14:02

. First , the coaching , the

1:14:04

classes , the environment , the community , the intensity

1:14:06

, the variety , the virtuosity

1:14:08

. You need to fall in love with that , get

1:14:10

that foundation and then all right , now

1:14:13

I'm in this . I'm in this for three , four

1:14:15

, five months . I'm in it for a year . I want to make this

1:14:17

my program forever . All right , we got to dial

1:14:19

your nutrition , if it's not already dialed in . So

1:14:21

I just want to put that disclaimer out there . But first , that's

1:14:23

how I think you guys are going to have

1:14:25

to star cross it and get the most out of it

1:14:27

. I

1:14:32

hope you got a lot out of it , or at least I hope it can create some questions in your

1:14:34

head to go ask your coach , your owner , your friend , your fellow CrossFitters

1:14:37

, so that you can really get the ball rolling

1:14:39

and stay on track for a long time , because this should

1:14:41

be a workout program

1:14:43

for life , not just before the beach

1:14:45

season . All

1:14:47

right , thank you guys . See you next time . Thank you , everybody for

1:14:49

taking the time out of your day to listen to the Herd

1:14:52

Fit Podcast . Be on the lookout

1:14:54

for next week's episode .