Barbell Shrugged - 105- Is the CrossFit Level 1 Cert Course Worth It?

Episode Date: February 26, 2014

Hey, this is Rich Froning. You're listening to Barbell Shrugged. For the video version, go to barbellshrugged.com. Welcome to Barbell Shrugged. I'm Mike Bledsoe here with Chris Moore. Doug Larson is on vacation. We had to leave him behind because some CrossFit Level one seminar staff was in town and over at CrossFit Chickasaw and I went over and abducted them. I was like, we're getting a podcast with the team no matter what. I thought you were driving

us out in the middle of nowhere to kill us. I was like, yeah, just come out. The studio is out that way. Baited us with barbecue. Yeah. We went to Central Barbecue. It was quite good. the studio is out that way. Baited us with barbecue. Yeah. Worked well. We went to a central barbecue. Barbecue drunk.

It was quite good. They will do anything now once they've had the barbecue. Oh yeah. I think, yeah. True that. The mouths are good and greasy. Before you do anything,

before you listen any further, make sure to go to barbellshrug.com sign up for the newsletter and you will be notified of all these cool podcasts that we've been doing and maybe some other stuff too.

Who knows? Who knows? Yeah. The mysterious. I think Pat knows. I know now. I told him all about it on the way here. He told me the secret caverns of the website. It's interesting. Yeah. So if you want to know what those things might be, you should probably go sign for that newsletter. Fair enough. All right. We have with us., geez, here we go. Chris. Okay. Last name? McDonald. Chris McDonald. Not Mac.

Don't say Mac. Mick. It's a Mick. He's a Mick. All right. Pat Barber. Yep. Sherry Chan.

I read it all the time, but I don't know how to say it now. You're right. Sherry Chan. We have Nick over here. Nick Tomlinson. All right. I should have said what you guys are known for as we went around. Now we're going to go back around.

Nick, you own CrossFit Temecula? Yeah, out in Temecula, California, about an hour north of San Diego. Oh, sweet. Sheree, multiple games, years of games athlete. What does that mean? What does that mean, actually?

I can't say multiple. Are you drunk already? I don't know how this works. I'm drinking tea? I can't. What does that mean? I can't say multiple. Are you drunk already? I don't know how this works. Yeah. I'm drinking tea. I'm drinking tea. Fair enough. Yeah.

I was actually the only one drinking alcohol. Okay. So, uh, games athlete, level one seminar staff. I said it right. You did.

Good job. And then, uh, you like rock climbing. You were once a vegan. Vegetarian, but vegetarian. Close enough.

They're all crazy. I get them mixed up crazy I get them mixed up I get them mixed up as you should okay yeah I get corrected all the time on a lot of different things

it's okay wait you're not allowed to be wrong I am wrong a lot but not for the things that people pay me to be right about fair enough

but I'm only I'm wrong about everything else just about alright Pat you've been in the games a couple times yep what years did you go uh 2008 2009 2010 2011 and then the last two years i've missed out

oh shit yeah i know fucking amen yes i'm just yeah i like hearing everyone's stories that you know you know sometimes we run into people that i've been every year but when people miss a year or something like that i like to hear those stories because uh it gets really interesting when they come back when they come back yeah i haven't done that i just want to know what the struggle is like you know are you still like going for the games things like that and then all right so i didn't want to leave out uh chris here it's all good so your background is uh soccer and exercise fits, right? Yeah, I played soccer, dabbled in the pros a little bit, and then strength and conditioning, just like you guys. So that MLS, Major League Soccer? Yeah, back when it wasn't very good. Back

when it was like Arena Football League status? Exactly. Fighting for a $20,000 contract. Wait, it's not still? It's getting better, but it's still. Well, I think it hasn't improved. Absolutely, yeah. Especially even like the Timbers. They're actually fun to watch. I would never watch it when I was playing. I'd be watching the Europeans. Oh, shit.

I've never watched MLS. So have you ever played with Beckham? Just got to know. No. I did see him at the games, though. You did? Did you see him with his shirt off? No. That's an important question.

No? Oh, well. Which hairstyle did you have? I'm not too good with that stuff. I couldn't him with his shirt off? No. That's an important question. No? Oh, well. Which hairstyle did you have? It doesn't count. I'm not too good with that stuff. I couldn't even tell you. Like Pat's. Yeah, fair enough.

It's perfect. Just like that. I was waiting for that one to come up. That's not the beard. Can't do that. All right, Pat. Pat, you haven't been in the games in a couple years. Yeah.

You're making another run at it, I'm guessing. Always. Always. Never going to give up. Because you're a young guy. I'm ancient. I've got a foot in the grave up because you're a young guy. I'm ancient. I've got a foot in the grave. So are you already planning for master's division?

I mean, I hear people say, oh man, I'm going for master's. Yeah, that's my favorite. How old are you now? I'm 28. So just one foot in the grave. Almost two feet now, actually. With these two feet in the grave, what does that make us? You're already dead.

I'm ancient, man. You're already dead. When did you start training? Seriously, for some specific outcome. What the age back in high school no actually so in the my senior year as high school was the first time i got exposed to any training and i've actually only ever done crossfit so i started in crossfit i never had a traditional strength and training background so you never had shit you had to unlearn no high degree like we were always burdened with the oh it's high school it's time to start training football or something actually back in middle school so you do bodybuilding flex magazine and then that you'll never catch a rack

or you'll never rack a bar in the right position again the rest of your fucking life that's what i found is that how it works you guys know who his teacher was how he got into crossfit no tony budding yeah oh really so yeah okay and nicole carroll they were both my old high school teachers uh way back in the day. So, long story. Basically, they were high school teachers, very different people, wanted to learn how to do a clean and jerk. Typed in clean and jerk in Santa Cruz, Santa Cruz, California, where I'm from, and crossed

at Santa Cruz, popped up, went in there to try to figure out. And these details may be as I remember them, not as exact details. That's all memories man if we talk to Tony that's not what happened go to the gonzo version of your memories

this guy's an idiot I bust through the fucking door and the lights run and the fucking white doves so Tony busts through the fucking

door and comes over to CrossFit and is like hey I want to learn how to clean and jerk and he's like well we do CrossFit and he's like

I don't want to learn how to do CrossFit I want to learn how to clean and jerk and eventually he's like fine but go ahead and come on board to do CrossFit. I want to learn how to clean and jerk. And eventually he's like, fine, but go ahead and come on board and do this CrossFit stuff. And I think he was working with Jason Highbarger, one of the original athletes out there, started to get into it and really saw the potential behind what CrossFit was and

brought it back to the high school. And we started training and doing that stuff for volleyball. And just kind of, I got in on the surface level there, went off to college, came back, started doing a little bit more full time and then got fully wrapped up in it after that. What year did you get fully wrapped up? Fully wrapped up was more like 2006. 2006, 2007 was when I got hired by the company

and started doing it more full time, which actually made me train all the time. Did you do the 07 games? Maybe I wasn't paying attention. I didn't. I actually didn't know they existed. I was taking a hiatus. My old training methodology was train two weeks as hard as you can, throwing up every

day, and then don't train for six months. I know some people that do that. Do you? That was my style, man. Sounds like how I diet. I hit hard, I go, fuck this shit. It's not very sustainable when you hit it that hard for two weeks.

It's the same thing as that. Yeah, the thing is. So that was my initial kind of intro into it. And then one day I quit my job working room service for a local resort and then drove by and Tony was working out and Tony was like, hey, do you know how to edit video? And I was like, no idea, but I can, I can learn. And he sat me in front of a computer and was like hey do you know how to edit video and I was like no idea but I can learn and he sat me in front of a computer

and was like edit this video spent nine hours editing a yeah 15 second clip and obsessing over every detail well

too bad you didn't have the iPhone 5 yeah and cut video editing's come a long way since that year fuck me

yeah well I mean he sat me down on Final Cut Express so it wasn't that bad no Final Final Cut Express yeah and just kind of went from there

brought on board and started filming seminars started going to all the different places learning from some of the best coaches in the world just jumped right in

just jumped right in it was really cool like I got a very unique experience and then from there because I worked for the company I kind of had to train

a little bit more than two weeks at a time that kind of stuff started experience and then from there because I worked for the company I kind of had to train a little bit more than two weeks at a time that kind of stuff started happening and then they required you to work out regularly yeah they were like

they were like you should probably do this stuff and I was like ah fine I'll do it were you like a fat guy or were you just no I was just a small guy

I weighed like a like a buck fifty and never lifted a thing in my life loved pull up workouts of course you did hated running couldn't overhead squat

to save my life like why do my hands always workouts. Of course you did. Hated running. Couldn't overhead squat to save my life. Like, why do my hands always go numb? It's because you suck. Yeah, okay, all right. You know, but that was kind of my background in that

and kind of went from there. Very cool. And then find myself here somehow. What about you, Sheree? Tennessee. How'd I find CrossFit? How'd you find CrossFit?

Yeah. I found CrossFit through my husband. He found it at the firehouse he was looking for something so he could be better he was tired of always huffing and puffing when all of his firehouse drills and he's like hey I found this thing

you want to go try it? and I was like sure what is it? and he's like yeah let's look it up so we looked at CrossFit.com he's like 30 muscle ups for time let's go try that that was your first workout? yeah that was our first workout

and I was like I was always up for kind of anything but you guys were climbers we were climbers so you might be able to do it well I was pretty on for kind of anything. But you guys were climbers. We were climbers. So you might be able to do it. Well, I was pretty on the pulse of with how many pull-ups I could do because that's like the quintessential exercise of a climber, right? So I knew that I had five pull-ups in me, right? And I had to do 120.

That's how many you have to do for 30 muscle-ups for time. So I was like, okay, if I could just do five at a time for three hours, right? I'll be able to get through this workout. So we went to the local 24-hour fitness and literally I did 120 pull-ups and 120 dips. And it took me almost an hour and I de-gloved both of my hands. De-gloved. Oh, yeah, both of them. And Matt, too, he clearly.

I've never heard that term, but all the skin off your hands. Yeah, that is what that means. Oh, shit. That's a bad term. Were you kipping at all, or was this like- Oh, I don't know what that means at this point, right? It's one of those pull-up bars. Wait, but were you like jerking around, like on the bar?

Nice kipping technique you just showed. Seizing. Seizing on the bar? I did look as though I had a seizure, yes, for sure I did. And Matt clearly finished it before I did. And then we got done, and we looked at each each other and we were like, what's tomorrow? That was really your story? Yeah.

That's awesome. Where you went, what comes tomorrow that don't have to be explained to her? No, fuck this. I'm out. I'm de-gloved. No way. No, the next day was a clean and that was so foreign to me. I was like, you mean you want me to do what?

And I would just do these like curls and Matt would look at me from the side and he's like, no, you're doing it wrong He's like this is what they do And he'd do a beautiful clean He'd never done one He'd done one in his life How did he get a beautiful He was a natural

He's Asian No no no he's Asian That's totally why That's totally why And I'd be like I don't know what you're doing You're doing this right? Yeah that was day two

I can't believe your elbows worked Yeah Oh shit And cleans degloved Yeah I've seen some pictures yeah that was day two I can't believe your elbows worked yeah no shit and cleans de-gloved yeah I've seen some pictures lately

on Instagram of people like being shredded hands like way more than anything like a point of pride almost

I'm about to make everyone hate me no no go ahead they only torn my hands one time in one workout ever I don't tear my hands

often I don't tear my hands often. I don't tear them that often. Maybe it's just because I'm a pussy. I just stopped working out. I was like, man, this hurts my hands. I'm done. Wad over. I mean, that's part of it, though, is when you train at a higher volume of pull-ups and

things like that, part of the smart thing to do is, yeah, you could probably do another pull-up, or you could jump off, shake out your hands a little bit, jump up, hit another set, and then train for the rest of the week. Take care of your hands that's a better strategy for making progress right but i mean there is something that right of passage of like wow i went so hard that i physically tore open my hands doing a workout like that's that's messed up but at the same time it's like well you know what it's right of passage you did it you made that mistake now you can learn from that you can trim those hands down and kind of go from there

i was just an idiot like i was like this is this is the workout like i have to finish it like there was no not finishing it i didn't i didn't understand that just say matt made me i think that's a good thing though like a lot if you're new to it and you don't know that you're not supposed to be able to finish it yeah i mean that's probably what made you a great athlete you know in the first place like you just there's no off switch this is the task. How do I finish it? That's impressive. I just stopped. I was at the original headquarters and I'd be midway through a workout and be like,

guys, this is way too hard. We're not doing pull-ups anymore, so I'm done. That makes me feel better. Oh, you know it. Back in the day, how many are you supposed to do? 21? Probably going to do it at 18. Probably going to do an 18,

probably going to do 18. Here we go. Moving on to the next part. We'll get the rest of them next time. Okay. Yeah. Shit. We'll do it in the next round.

I'm not going to do it this round. Get it tomorrow. Yeah. I remember, uh, like when I was new to instructing, like in running CrossFit classes, you know, all right,

we're going to do 21 of these. And then, you know, the numbers, you know, those things. Yeah. Numbers.

They're not important when it comes to actually understanding. But people, there'd be people, I just was not instructing well. Cause they'd go, they do like, they'd hit failure and they would just move on to the next movement. I go, that guy did not do 20 of those. What is he thinking? But then the next person, I was like, man, I suck at telling people what to do. And then figured it out after a while.

Yeah. But that's all part of the magic one or two learning process nick what brought you into crossfit man you know shoulder injury yeah i had a chiropractor friend and he was uh checking out my shoulder for an injury you know the old bench press stuff doing too much of it yeah right joint shit yeah yeah exactly biceps tendonitis yeah and so he's like hey come try this stuff out. CrossFit, you know? And I'm like,

I'll check it out tonight online. I went on there, Googled it. I came back a couple days later for another session with him and I said, no, that shit's stupid, man. I'm not going to do that.

Seems like a cult. Yeah. A 12-minute workout? Come on, I'm in the gym for an hour and a half, right? That's what you have to do. And he's like, no, come on in with me.

And we went into this little gym with some dumbbells and stuff. We did Helen and we ran on the treadmill. That's one of my favorite workouts. Yeah, I love that workout. I love it now. Yeah. Then a quarter mile sprint on a treadmill set on a speed where you can't adjust. Oh, nice. There's no escape. Yeah, right. And then grabbing a dumbbell and swinging a dumbbell and then doing strict pull-ups on the lap pull-down machine bottom pinned because there wasn't a pull-up bar. Oh, yeah. And so we're doing strict pull-ups on that. You put so much weight on it, you can't move it and you just come up on it?

Yeah, yeah. You're just swinging all around on that thing? No. Let's see. I broke them up a lot towards the end. So it was like maybe three pull-ups at a time I couldn't kip that that's pretty resourceful man

I come from we were talking earlier I was in Marine Corps background and if you kipped you're the devil so yeah strict pull-ups only

so that reminds me one time in a globo gym I was doing speed benching like in high school I was like I heard this guy

Louie does speed bench I'm gonna do that and I had like five guys come to me you're totally fucking cheating bro you're supposed to slow it down you're cheating awesome I was like well okay come to me. You're totally fucking cheating, bro. You're supposed to slow it down. You're cheating.

You're not breathing right. I'm not cheating because this guy says fast is good. I didn't know any reasons at that point in high school. I liked hearing people's stories that weren't introduced by a proper CrossFit gym. He's like, well, I found this website. That's how it was for me. He's like, I found this website and I couldn't do it in my gym. So we had to get some equipment with a credit card and do it in a carport. And I landed on my head doing handstand pushups on concrete. So it's

like, I like hearing those stories. It's just, it's just super fun because people don't know what the hell they're doing. Right. I didn't understand. But they like, for some reason, for some reason you want to do it because it's so different from I mean if you were getting your workouts from like bodybuilding.com or something

and then you know it's all the same shit over and over again with different rep schemes essentially and then you come across this thing that says handstand pushups

and deadlifts as fast like 21 deadlifts why would you do 21 that's counter cultural you're supposed to do eight and then rest and then do eight again that's what I did

with Fran my first time's what I did with Fran My first time I think I did Sets of seven thrusters And I set the bar down And it was at a globo gym And I sat down on the bench And I stared at the bar

Went back Did seven more thrusters I think my first Fran time was I want to say around Seventeen and a half minutes That's awesome Strict pull ups It's about my time

But I was trying the whole time Somebody was telling me A story the other day They did The first time they saw and a half minutes. That's awesome. Strict pull-ups. It's about my time, but I was trying. Somebody was telling me a story the other day. They did, they did, the first time they saw Fran and said three rounds for time, 21, 15, nine.

Oh, man. So they did, they did that three times. They did Fran three times. I can't, I can't remember who it was. It must be the OC throwdown. Yeah,

just the OC throwdown. I've seen a few people do three frans for time before back to back to back that is a scary sight when you see that happen I saw a guy do it

all sub threes and this was years ago what this is all fuck man there's so many Matt Baird

ridiculously gangster people I know Matt Baird Matt Baird did he was in my gym he did he came in he did fran rested 20 minutes

fran rested 20 minutes see there, rested 20 minutes. See, there's the difference. He rested the 20 minutes. Yeah, yeah, yeah. I thought you were saying like, Fran, start over. No, no, no, no, no, no. Fran, start over.

Wow. No, but he was able to hold sub threes. I thought that was pretty. This was a couple years ago. I was like, you know, before people were like doing sub twos. Yeah. Well, how many people are doing that now? Not very many.

I don't think any of them maybe are legit even, are they? I got a sub two friend. Do you? What is it? She's like, it ain't legit, bro. What's your time there, Patrick?

It's 158, but it's like, it's a workout that, I'm a short guy. I'm a short guy and pull-ups are easy and 95 pounds is light. So,

it's not. I mean, that's not really. Let us enjoy that. Like, you don't have to be upset about it. Like, that's awesome.

One fucking 15 to eight. I'll take it. It's amazing. I'll take it. Good job. It was cool. Fastest one I've ever heard of. That's awesome. One fucking 15 to eight. I'll take it. It's amazing. I'll take it. Good job. It was cool. Fastest one I've ever heard of. Making excuses why it's not impressive.

That's what I mean. It's not impressive. Totally impressive. Well, it comes easy to make. Right. Yeah, that's easy. Lightweight. Dude, my first friend was, that was the first time I think I really did CrossFit.

I had done CrossFit for a while, but all the workouts were like Barbara and Angie and stuff I was good at. But the first time I had that feeling of like, oh my God, what's happening to my body was during Fran. Like Tony Budding made me do Fran. And I remember I did 21 thrusters and I tell this story often, but I did 21 thrusters and then I jumped on over to the bar and 95 pounds was pretty heavy at the time. So I had to put out in order to get those 21 thrusters,ed up on the bar, 21 pull-ups, no problem. Of course, that was my thing. Crush.

Drop on back to the bar, picked it up, did one thruster and my eyes just like exploded. And I was like, and I like put the bar down and I looked at him. I'm like,

Tony, there's something wrong. And I like said those words and I sat down and I like just stared off in the distance. I was like, there's something wrong. There's something wrong with me. I can't breathe. I don't know what's something wrong. There's something wrong with me. I, I,

I can't breathe. I don't know what's going on. Like, and I just started panicking. Like, just cause I, I had never felt this kind of like, like supreme amount of suck before.

I've never felt that in any of the other things I did. Cause you know, I cheated most of the other stuff I did. So like when I hit this point, this threshold of like, you have to pick the weight up and you have to do this thing. There's nowhere to hide. You can't hide your rest intervals.

Oh my God. In a thruster? Bars in your throat. You can't breathe up and you have to do this thing there's nowhere to hide you can't hide your rest intervals oh my god in a thruster bars in your throat you can't breathe and you're like this is terrible and i sat down i was like tony i'm done i can't do this and he's like if you don't pick that bar up and finish this workout i'm never going to coach you again so i sat down and i sat there for like two minutes and i was like okay and i stand back up and just like tell this guy to fuck himself do Do I take another seven month hiatus? I just got hired by this company. You know, it was like,

uh, my two weeks are up now. I did hit it hard for two weeks. Yeah. So finally picked it up and kind of finished the workout. But that was my first like true. Okay. I'm in.

Would you say that's your moment of awareness? We realize, Oh, I see the kind of things you have to do to bring out the next level of yourself. Like all of a sudden your eyes are wide open. Holy fuck. What is that? Oh yeah.

Oh yeah. Like, I mean, that's, that's, it's a wide open. Holy fuck, what is that? Oh yeah. Oh yeah. It's a different place. That's what no one ever feels in a globo gym. Well, it's that humility. Nobody can go through that to that point and then walk away like an asshole. You just got your ass handed to you by a piece of steel and yourself.

You were exposed. You were completely exposed. You're so vulnerable. Someone could have walked up, like a baby could have walked up and knocked me out. It's like you were exposed. You were completely exposed. You're so vulnerable. Someone could have walked up like a baby could have walked up and knocked me out. Like it's like, like you're so,

exactly. You're so vulnerable in that moment that it's like, you know, you can't walk away from that and like try to be a dick. Like if you truly push yourself to those limits

and take yourself to those places, that's, that's the humility of what this is. That's why people bond so hard over this stuff. Yeah. There's, there's,

there's moments when you realize what you don't know like an educational sense you go, I got a lot to learn. I guess this is moments to realize there's so much I cannot fucking do.

I got that way with powerlifting where I was so good at certain things. Like I could do a 700 pound good morning which is way up on the level

of good in that. Yeah, me too. But I can't do a fucking overhead squat. I quit running away. I quit just like hiding in the things I was super good at. I realized, wow, like now one of my favorite things to do a fucking overhead squat. I quit running away. I quit just like hiding in the things I was super good at.

I realized, wow, like now one of my favorite things to do is handstand holds. It's such a liberating, fresh experience. Like, wow, I go from being fucking outrageously terrible to being able to hold this position or overhead squat or getting better slowly, slowly with a snatch or rack position. It's like going back and it's a whole new cycle of renewal and discovery. Oh, yeah. I leave the stuff i'm good at a home chris doing handstands was fantastic uh carl powley got him in a handstand you put

those hands around me i think i think it was like two or three weeks prior to us going to san francisco you had posted somewhere a podcast that somebody pointed out that said bully i will never fucking do a handstand like this is like two or three weeks prior to him doing it yeah then everything changed with that he said he said why would i be on my hands if i have two good feet or something like some dumb statement you know we're all but i can look back and say it was a dumb statement i don't have to be limited by like my moment awareness came i was i can do other things not just deadlift squat bench but i don't know

especially the fucking bench fuck benching right man yeah my shoulders have never felt better I've never I didn't believe that Chris would ever get into a handstand if you would have said to me

a couple years ago like Chris would be in a handstand and I've done three straight handstand pushups that 285 or so but Carl is such a good instructor he was able to get him build his confidence

in a very short period of time and get him in a handstand he could have got my pants it was magical i had he was right there man i had chills running down my back it was crazy yeah that's all good coaches realizing you don't think you can do something i think you can't right you start believing and then the coaching job is done then he's got to keep the momentum going right oh yeah he did that with me all right chris we didn't get how you discover i want to ask ask all the level one seminar staff, like how they found CrossFit, just because I find it fascinating that you would, you know, people start from this point where they just have nothing and just have that first moment of suck. And now you guys are teaching other people.

I think it's amazing. Yeah, I actually have the cliche story. Like my I dabbled in what I thought was CrossFit, and we had a coach from Invictus come up to our gym. I just opened up my own space. And she comes over, and she's like, I want you guys to do Fran. So me and this other trainer line up. And, of course, I took my Eno Extreme because I had to get my vasodilation on.

So I took that, and I'm like, it's only 45 thrusters and 45 pull-ups. This isn't going to be that bad. It always seems easy. And dude, I remember finishing and like walking off to her and like, she's trying to congratulate me and all it is is a Charlie Brown teacher. Well, want, want, want. And I'm walking outside tunnel vision and laid out. I couldn't even train my client an hour later.

Like, I'm sorry, Tom, I really want to train you, but I can't move. I'm fucked. Yeah. And like that, that was like how all this training I've been doing for year after year after year how can I get punished so bad by something that took three and a half minutes. I couldn't even believe it. You did your first

Fran in three and a half minutes? 341. Are you serious? You're a dick. That is phenomenal. That was back when I used to train before I started coaching. Wow. Hang on. Plug the laptop in so we before I started coaching. Wow. Hang on. Plug the laptop in so we don't lose anything.

Bingo, bango. Bongo. Can I get it? Yeah. Boom. You ever play bingo, bango, bongo in golf? I don't know what that is. What is that?

It's a golf game. It's like you first to closest to the pin once everyone's on the green gets a buck. First on the green gets a buck. And first to the green gets gets a buck first on the green gets a buck and first to one putt gets a buck and at the end of the game you total it all up who hits the most of those and you pay out if you can slip drinking in there that sounds like a really fun game yeah just take shots shots shots yeah drunken bingo bingo so what what happened from there though on the i was hooked after i mean i mean i ended up like throwing up like five or six times. Well, that's where you said you couldn't train your client.

I could not train. It was literally an hour later. I'm like, I'm sorry, Tom. I really want to train you, but I can't move. I was laid out on the concrete for a while. So I almost lost it. I had been doing CrossFit for probably like maybe less than six months on my own. I went to San Diego to get my cert

in the beginning of 2008. I went out and saw some of my Navy buddies the night before. Oh, man. Good call on that one. It was a late night. I was like, pfft. I had done some other certifications drunk. I was fine.

But not CrossFit. We're going to do Fran. I had like, we're going to do Fran. And I had no idea we were going to do Fran. I know of one you did drunk. USAW did drunk. I did that one. Don't tell people. I have that piece of paper. They all know now.

Yeah, nobody knows. I was in college. What's it matter? Everyone's drunk in college all the time. All right, so yeah, I did Fran. I had a pretty good time. I was like, you know yeah if you had a level one seminar like you push you do not want to look like a pussy like that's the last thing and you

want to impress the instructors you know like like the guys that I saw on on uh you know the journal and stuff like that were there and I was like oh man I know their faces so you know you want to impress them so I went all out I had like I didn't have my best time it was like high threes but I'm in San Diego I think it was

CrossFit San Diego I don't know it was back then it was the only one I remember stumbling back to the bathroom and grabbing the sink and all of a sudden

my vision got real narrow I go holy shit here we go I'm about to pass out in the bathroom here oh my god i'm gonna be so embarrassed it's gonna be the most embarrassing point in my life because someone's

gonna walk and be like bledsoe has passed out in the bathroom and there was a couple of navy guys there that uh knew me that would have been definitely identified my body but uh yeah that that was pretty crazy getting the narrowing of the vision and going like that hard that was the first time I had gone that hard I'd been going hard and competing against my buddies in Memphis but like going in front of like other people and people are counting your reps and saying no rep

oh my god it was crazy it was intense man who were your trainers at your level one come on Castro was there who's that no I'm kidding Who were your trainers at your level one? Come on. Castro was there. Who's that? No, I'm kidding. I love Castro.

Castro's a great buddy of mine. Can't remember anyone's name. Well, you remembered his. That's the important one. I remember him for a reason. There's no reps we were talking about. I want to say Spieler was there. I might be wrong about that I feel like he was

What year did you do that? 2008 I did mine in San Diego Same one 2008 like around August Do you remember if that was the same one that Jason did his? Jason was right around 2008 I have no idea

So was Miranda and Tyson See that's the thing is I had my head down the whole time with the hangover So like I didn't... I've met many a drunk at these. So, I was wondering if maybe it was you. Because I was probably there. It could have been.

I thought you pointed out, do you remember a furry drunk? We might have been hanging out. I don't know. I wasn't furry at the time. I was very clean shaven. He might have been furry. Oh.

He might have been a furry drunk guy. I wasn't furry then. I was clean shaven. We both looked like crap then. Yeah, we both looked like kids. Yeah, children. I shaved my beard earlier this year on basically a bet. Oh God, that was horrible.

And people... They're angry. They hated me. Yeah. You got the same thing? You shaved and people are like, don't ever shave your beard again, Pat. Yeah.

You're a freaking asshole. What I get is you got a face that people want to punch. That's what my wife says. It's like a face that people want to punch. That's, that's what my wife says. It's like a face that people want to punch. And I'm like, thanks, hon. Like,

I love you too. So like, she doesn't let me not grow facial hair. I mean, this is extreme, but like I can't clean shave. Hey, my wife,

I shaved my beard like two years ago once and I shaved it. Didn't tell her I'm in the shower. She peeks in the shower and bursts into laughter. That's a good scene. That wasn't in your beard. Yeah. I trimmed the under beard as well. That was what was so comical.

She saw the real size. Is that what it looks like? Manscaping. Oh, my God. You never want to hear laughter. You never want to hear, oh. Look at it. She burst into laughter, and immediately i was like i

have done something wrong i've done something wrong and then and then people berated me for shaving it and then yeah and then i did it again you know six months ago and people people on instagram hated me yeah yeah yeah just terrible no compassion no i'm actually trying to grow my first legit one i'm in a very early stages're going to give me the beard paste and grooming tips, right? Yes. Actually, I'm going to give you a can before we leave. I got some beard balm. Really? Yeah. I'm going to be selling

some beard balm. I'm partnering with some guys. Are you really? Yeah. Legit. Have you seen the Beards and Barbells guys? Yeah. I think they got some beard balm stuff coming through too. Do they? They were partnering with someone else. I should probably talk to them. I don't want to compete with people. Nah, don't compete with people.

Just get on board, I think. Yeah, I think we should team up. Do it. That's the way to go. Might as well. All right, let's take a break real quick. When we come back, we're going to talk about how you can get on Level 1 seminar staff. Yeah, we'll give you the secrets.

And we're back. Talking with Level 1 seminar staff. You're learning, man. You're doing good. I gave you that one mental cue and you got it. Yeah. If people, if people seem in our, Oh no.

Are you going to get fired now? So what's going to happen? It was just like a, an audio cue for you to remember it. Oh yeah. It worked. Uh, I do want to get back to uh i want to ask you guys how does someone become a level one uh staff how's that work what's the process going i gotta go through like coach's prep course and intern for a period should we do you guys not want to

talk about this is this like a very there was like a complete silence it's like there's a super selective process and it's like well are you afraid like a bunch of people are gonna start there's a secret recipe there's definitely been a uh it's process and it's like, well, are you afraid a bunch of people are going to start applying? There's a secret recipe. There's definitely been a- Hidden. It's different. Yeah, it's culminated a lot. Yeah.

I'm newer. Yeah, we all are kind of quiet for a second there because we all had different processes in. Going through changes. He's probably the newest, so he could tell you kind of more how it pans out currently. Yeah, now, I mean, so I've been on a little over a year, about a year and three months. And, uh, I, now I, I guess you can apply, um, they put something out on Facebook or something like that, that you can apply for it. And, uh, yeah. So then you get accepted to the insurance internship process. Um, I was lucky enough. I, uh, Dave Castro came

up to CrossFit Temecula one day and we just got to talking and then he asked if I wanted to come in and intern. And but I have I know other individuals who have did the application process and then you go on there and your first one, you're just kind of getting, you know, they show you the ropes and you help out here and there. But then the second one, it's like it's not like a gradual like here's the first one. And then the second one, it's like, it's not like a gradual, like here's the first one. And then the second one's like, okay, here we go. Go for it. Yeah. And I mean, I liked the way they explained it to me in the email. It's, it's not a, a learning experience for you. It's a job interview. Like you need to know the stuff coming in already. And if you don't, it's not a knock on you. It's just like, Hey, go back, refine your skills.

And then, you know, maybe try again in the future. And, uh, very cool. already and if you don't it's not a knock on you it's just like hey go back refine your skills and then you know maybe try again in the future and uh very cool yeah it's a hefty process though the people who make the final cuts and the people who do all this stuff are they're they're serious people and they they they there's a lot of factors that go into actually making it on staff and if you make it on these days, you're a rock star. Does that include me a year and three months ago? I'm just kidding. Not when he got on about a year ago.

No, just nowadays. There's a lot of people who want to do this job. It's a spectacular job dealing with amazing people. You're teaching something you're passionate about to a bunch of people who are passionate about it as well and day in and day out, even though it's the similar stuff that you're teaching, everybody's different. So it's never a boring job.

And you're traveling and you're meeting people. And it's a phenomenal thing to even think that you get paid for. And so it's a very highly coveted job by a lot of people who want to kind of come on board and do it. But you've got to know your stuff. And not only do you have to know your stuff, you have to be able to apply that stuff in a specific style of setting. So if you make it on staff nowadays, it's like, you've, you've really shown that you are not only a, like an amazing coach, but B, you can apply that knowledge and see, like, you're just an awesome

person because the biggest thing is that you fit with the group and stuff. If you don't fit with this group, you're, I mean, it's, it, yeah, it's all good people. And it's all, we're all friends. We all do this stuff.

It's like, I know these guys mainly through seminar stuff, but I would get invite these guys to my house any day of the week. Anybody on staff, I could come and stay in my guest room and it would not even be a hassle. It wouldn't be one of those things where it's like family coming to say, yeah, literally be like family.

There's someone you've known for years and you could have just been on staff. It's a special thing because you can tell there's collaboration and it's a tight-knit group. All the teams just show up and do these. I felt that. I've done it. I thought it was one of the more higher quality

training experiences you could have because there is the intensity. It's very clear that the quality shows through and it's true because everything, just about nothing there is theoretical or abstract. Everything's like you will leave here knowing how to do all this shit much better It's very potent and very concise and very to the point and fast-paced and you can feel the quality of us

Whatever the fuck I'm doing it's what's working Yeah there's a there's an interesting feedback loop that CrossFit has sort of taught me as a human being through the process and everybody that went through the intern process went through it and You get evaluated on how you're doing and you get told the truth you know good better and different you get told the truth and that that speaking of the truth never ends when you work for crossfit and so as you continue your journey with them they're constantly just telling you like it is and to hear that from somebody about your job like i've never i'm i'm 40 years old i had a lot of other jobs in my life. Yeah. Never. Most have sucked, right?

I've had some good jobs. Like I've been really lucky in my life, but nobody ever told me the truth about what I was doing ever in any job I had before this. They never walked up to me and they said, Sheree, this is what you're doing good. This is what you're doing bad. How often do you get this feedback? Every seminar. I was going to say today.

Every seminar. If you're going to get that type of feedback that frequently for anything in your life you're going to be spectacular at it i mean that's the only way to refine and get better to it right yeah yeah you have to be but i feel like i'm sure you wouldn't stick around very long if you weren't very open to it well you wouldn't have been hired yeah exactly yeah that's what i was gonna say yeah it takes a special character to hear what you need to work on consistently but it's one of the reasons that I do it because I'm constantly being forced to be better. And I love that about it.

Cherise told every one of us today, Hey, you need to work on this. You know? And I mean, she's told us, Hey, you did this really, you know, really well. Are you in, but this is a portion of your skills you need to work on. And so we all take it and we celebrate that, you know, that's really like, yes, like that's what I need to work on. It's cool to know that. Like, awesome. That's what I need to go back and work on before next weekend.

And so you're constantly getting better. And once you open up to embracing that attitude, then you've got nothing to fucking stop you. Right, exactly. Then you realize it's just a matter of me just keeping this attitude. I'm going to do whatever I want. And you spoke about the quality. And I mean, that's where it comes from. It comes from open-mindedness and how close we've become

I mean, let's see the connection between how the the thing is run like no constant honest feedback That's that's what the work at itself is. You can't it was just like these things and here's the truth You're gasping struggling convulsing body like a dead fish on the fucking floor. I got to that. There's no hiding Here's what's going on. No, it's you. You just can't really hide from that right you had a weakness here yeah well but what no it's yeah you know you had you had a week we measured we measured it yeah sweat and time there's data here yeah you're lying on the ground like it but people are fucking scared of data sometimes raw honest feedback they much rather sort of hide in the gray zone the nebulous zone there's a ton of people like that but the people that aren't,

like it's really amazing because now take that concept and apply it to anything else in your life other than working out in your job. Apply it to like your marriage. Like imagine like being able to like accept feedback from people and being able to like change

every single thing that happens in front of you. Whereas before you're powerless because you weren't able to accept what was truly going on. It's pretty amazing really. Yeah, I think you see a lot of people coaches uh especially like the coaches prep course where you get they plan on going there to show you how good they are and then suddenly they start getting feedback and like whoa wait a second and you realize like hey your little bubble in your gym you're like we're constantly trying to make you better just like

fitness right we're constantly trying to push that work capacity curve even if they are really good you're still going to get feedback that's going to be humbling exactly and that's hard for people to handle because it's all about getting better it doesn't matter where you're at it's about just you just want to improve from wherever you're at you're never going to be done right you're never going to be like yeah i made it exactly i'm all done now you know like i don't need to learn i don't need to do anything now i feel like i need to go to another level one seminar they've changed they've changed a lot like have you not been in the last little while uh i think the last one we hosted one in our box maybe a year and a half ago so i sat through most of that one you should you should retake the whole thing like go back just like you know you're a good salesman man no fuck it go back every year no it's it's it's the the just like anything like

it's this constant feedback loop so the seminar has only gotten better and better and better it's it's you distill the information you get these people who can give the information in a more concise way and and uh just make the overall experience better and it's it's only gotten better since i've been on staff like on staff when I first started filming these seminars it was 100% different the information the core values behind crossfit for were always the same that's always been the basic same information that the core values the definition of cross for the definition of fitness but things have evolved and now the process with which that's kind of given to everyone is phenomenal it's like not that it wasn't

before but it's it's evolved so much and it's always open to evolving. Yeah, I don't hear this happening with any other organization. Well, this is... And like the sports certification, because out of... I mean, I went and got certified in 2008. I did the seminar and then I later took the test. But the...

I want to be correct with you guys. That was good. That's fine. That's fine. But when I attended, I have many certifications. When I showed up to CrossFit, I was like, this is top notch.

This is the best. And that was in 08. We're in 2014 now. So if it's been refined as much every single time, new people come in with new ideas and it just keeps getting refined and refined and refined.

I don't know of like a certification or, you know, a seminar weekend that's going to be able to hold a candle to it. I think that it, but I think it's humble from the top down. So when someone from the seminar from this weekend sends an email and it gets

filtered out from the top down, they're like, you know what? That makes sense. Let's make that change. And the email goes out and they're like, Hey, we tweak this a little bit.

Let's, let's try it this way. So I think it's humble from the top down. And so I think that carries all the way and that goes downhill to us too. But that's the core belief behind CrossFit. It's like, we're not set on our methods. We're set on what increases work capacity across broad time and modal domains. We're set on what makes you more fit. We're not set on Fran necessarily. We're not set on Diane necessarily. We're set on what gets you there. And if you show us something that works

better, hell, we'll take that on. Like that's a core belief behind what we do and if you apply that to kind of everything in your life it's like i'm not set with what i have i think what i have worked quite well but if you show me something that's cooler i'm willing to hear it shit i'll give it a shot if it works really well i'm gonna do that i'm gonna call it my own yeah yeah for sure that's just a fundamental belief in in our fitness program. And then exactly like she's saying, you apply that to... Respectfully steal whatever you can find that's useful. Yeah, that's right.

There you go, yeah. Call it our own. I'm going to change the subject completely here because I'm extremely curious. I talked to Sheree's husband, Matt, a few months ago, and he had mentioned that y'all had been living in an Airstream. I think y'all were in the process of getting into a house when I talked to him. We lived in it for a full year. So yeah if you don't know what Airstream

is just Google it but it's you're in a trailer. We are but it's not called a trailer for an Airstream it's a little too you know. Get your terminology right. If you're gonna do this shit you better get this shit. You better get your facts straight man. That's right. I you're going to do this shit, you better get this shit. You better get your facts straight, man.

I've been corrected several times today. I'm enjoying it. You're being humble. You need to be open to criticism. No. Take this feedback. I refuse. Yes, we did.

We lived in a trailer for a year. Dude, you got to see this trailer. That's not a trailer it's like a this is nicer than my damn house I grew up in are you kidding me I saw a picture

of the truck bed that was like a fucking modular gym unit like you just unpack it like go go gadget gym wherever you're at was that a pain in the ass well we do like nice things

no it wasn't actually it was kind of fun the fact that pulling the gym out and everything yeah it was fun what was a pain in the ass was when places told us, because we'd stay places like three weeks, four weeks at a time,

so we'd be able to kind of camp a little bit. The pain in the ass was when people were like, hey, don't leave your pull-up bar out at this site. We're like, why? It's so ridiculous. Because of the bears. Yeah, like what? They're going to get stronger.

And fuck, what do we do then? They're going to get stronger. Fit bears, Jesus Christ. Right? Exactly. they're gonna get stronger and fuck what do we do then they're gonna get stronger fat bears Jesus Christ right exactly so that that was annoying if we had to take it down

every day but if we could leave it there it was actually really easy yeah oh man yeah so I was talking to Matt and he was like oh yeah we've been living

in an airstream moving in a house and I was like what and I don't you guys kept a blog and everything we did

and I somehow missed it basically it's cause we're really lame at keeping up on it I work too much I don't, you guys kept a blog and everything. We did. And I somehow missed it basically because we're really lame at keeping up on it. I work, I work too much. I don't get to play with people's blogs too much. That's what I'll, that's what I'll claim it is. I work too hard. Yeah.

But I want to hear some like, what was like the, what made you guys decide to get into it? Uh, we took a day. Uh, both of us, we own a gym in Denver, Colorado with some partners, Jolena Mosco, Dinius, and we were lucky enough that we have those partners that we were able to kind of pull away from our gym. But we own a gym and work full time for seminar staff. And when you do that for several years on end, you start to realize that you don't really

have a life anymore. Right. Like all you do is work. And we went on a trip one day, we had a one day trip down to the South Platte, which is in Colorado and it's a climbing area We've been to a ton when we were dating and we're heading down there drive and drive and take several hours to get down there We're hiking up and spend the day climbing. It's pretty mellow Climbing and as on our way back. We're like what if we could do this every day? So that there's the first wheel turning right? Like, how could we make that?

What if we lived in a vehicle that took us to climbing areas? And we could do that every day. Y'all are like, y'all, you were saying Pat, you were calling Pat a hippie earlier. But that's super hippie. We totally had that hippie conversation back and forth. Like, it just kept snowballing. And like, I would say something and he would say something. People would leave us alone, man.

Totally. You gotta say, alone, man. Totally. You gotta say man. Man, like whoa. Like whoa. What if we grew our hair? And then they wrote a song about it. Never wash our hair. Here's the thin air

the altitude does from having all these creative thoughts coming to your brain. What if we could just like be free, man? What if we were like well, you know, how would that work?

And by the time we got back to our house that evening we had devised an eight month plan. Oh, wow. Yeah. To buy an airstream sell of all of our things work for seminar staff full-time and our very very first step was calling dave castro and nicole carroll we were like okay we can't do anything and until we call dave and

nicole because what if they don't want to hire us full-time right oh shit we sold everything what if they want what if they don't really want us working for them consistently? So that was our very first phone call was to those two. And as with everything we've ever done, they were 100% supportive. And they're like, yeah, cool. Just tell us at a time where you're going to be. All good. Thumbs up. And eight months, almost to the dot, we pulled away from our house.

Wow. Yeah. So I was inspired. So I came home after talking to Matt that day. I said, wife. Wife. We're going to move into an Airstream. And then you grunted and pounded each other.

No, right. It took me about a month to convince her. Now Ashley's like full on board. She showed her pictures of how cool they are. Yeah, we started shopping. And that was like, she was like, oh my God, these are nice. Yeah, they're very nice. But they're small.

Oh, you know what? It was actually pretty fun living in such small quarters. Like we actually. Did you get to know each other all over again? I did. It's so, so unbelievably corny. But we're going on eight years being married. We met back in 2000.

So we've been knowing each other for like 14, right? And so like if you ever want to like rejuvenate your marriage, go live in a trailer for a year. Because like there was no part of that whatsoever that was like, get out of my way. This is a tiny little place. Bah! It was so fun because there was nowhere to hide. It was like, here we are in this trailer together. Because I hide in my office all the time.

I'm going to regret this whole thing. No, just prep by living in your office for about a month before you take off. But she and the dog have to live with you in the office. Right, yeah. You all have to eat in the same spot and shit in the same spot. You have two dogs, right? We do have two dogs in both.

Two dogs in the trailer. Everybody's getting intimate with each other. Yes. So, what do you want to talk about? There was a lot of intimacy. So, Rogue did some... I might be wrong. Rogue did some custom work to get a

rig type thing in the back of a pickup truck nope uh matt and i bought a bed slide which is very common in uh the logging industry which is pretty much what i think it was for yeah it was for people who actually work for a living who need to be pulling out their bed i haven't worked for a living in like a decade yeah yeah, right. Yeah, exactly. So no, it was a pre-made type of a thing that we had found to be able to pull the equipment out. And we did get,

we did purchase the whole gym from Rogue that was pretty awesome. Or did you just bolt it to a platform and be able to pull that platform on and off? Or how does that work? Never mind. No, bedslide. Pull it out.

Pull the barbell out. Put it on the ground. Is that easy? Huh. I'm going to need visuals. That's cool. I'm not very good with words

I'll draw you a diagram and show you pictures you need to hoe the iron out of a chalkboard that's true you need your eight month plan to go there

there's a lot of things I do that I never mind I was about to spill a lot of beans that I'm really bad at the romantic freedom

side is great. And everybody's like, I want to get a fucking Airstream now. What's like the most raw, like, this part is not so cool, mom. You're like, I could do without this part. Every single thing that could possibly go wrong on an Airstream went wrong in that year. No joke. One of the most fun things that fun, quote unquote, things that happen is I came home one day and my dog walks up to the airstream and Like literally walks like this

I'm like I'm like shit. What happened Bosley? You know, oh my gosh. I'm like, are you okay? What happened? I'm like clearly he's fine. He's ridiculous. What's wrong? So I go to touch the door and I get electrocuted I do the how electric is this like electric fence electrocution or is this like you could have stopped your heart if i would have continued to touch the airstream i would have died luckily the intense pain discouraged that yes the that you know hence the pain you know that's why we have those receptors and uh i'm like okay so the dog got electrocuted i got electrocuted so i call my husband like hey matt go on the go on theream. I'm like, I need the shits on the counter.

Give me that iced tea. You should go in the Airstream. You should figure out why this thing is electrocuted. He's gross. All right, whatever, babe. Holy fuck. Totally. Just rips the door off.

And we had to try to figure this out on our own, right? Like, I mean, who are you going to call? There's no Airstream mechanic. In the middle of the desert this is a jot like metal thing yeah and it's now electrocuted electrified yeah and we need to have no we are the least handy people in the universe like there are no two people less handy than my husband and i and we need to figure out how to get this thing grounded so that we are not electrocuting ourselves and our animals. That was probably one of the more

raw things. I would have been like, first things first. What the fuck does grounding, I know grounding's a thing. How do you ground? This is what Matt does as he's trying to figure out. Honey, go touch it again. See if it shocks you. I'm not going to touch it again. He walks around and stares at it and goes, I think I fixed it.

I think it's grounded. Try again and see if it's still electrified. So did y'all sleep in the Airstream that night? We did. So you figured it out. We did. We figured out a lot of silly shit. So that was the craziest thing that happened.

And you guys figured it out. You didn't have to sleep in a motel. No, we did not sleep in a motel at all. We figured out all the crazy stuff that happened. I went through a month of panic attack thinking I was going to be trailer trash that might have been one of the more wild things as well because you know I literally was like oh my gosh what did we do oh my gosh

we sold our house we live in a trailer in the middle of Las Vegas at this point and the worst part of Las Vegas that you could possibly live in and I am trailer trash oh my god my whole life is going to be trailer trash a whole month like that I was a lunatic I gotta start eating Cheetos so where did y'all travel mostly on the west a whole month like that I was a lunatic now I gotta start eating Cheetos so exactly where did y'all travel

mostly on the west we were in you know Nevada we went up into Canada up into Squamish we hung out in Southern California pretty much the west

because we were we were hitting up climbing areas that was you know the original plan yeah that was where you wanted that's where it came from

right yeah so we hit up a bunch of famous climbing areas you should have ventured down the deep south maybe through Alabama for a nice scenic go in the first place. That's where it came from, right? Yeah. So we hit up a bunch of famous climbing areas. You should have ventured down to the deep south maybe through Alabama for a nice scenic tour of the deepest parts. Well, there's this thing that he does every year which kind of consumes a lot of

our time. That thing he trains for. Oh, yeah. That thing. So we did have a few constraints that we had to follow so that he could compete in that big competition thing. Are you competing anymore? No, no, I'm not. Are you competing in any more?

No, no, I'm not. No. No? Are you going to compete again? I don't know. I'm a master this year.

I don't know. That's what I was thinking. Find out. I don't know. Yeah, seriously. So you're just going to, you're going to wait till, wait till next month to find out.

Yeah, right. We'll just, I am definitely registered for the open. Let's put it that way. All right. Yeah. I'm going to play and have some fun

and put my hands out there and who knows. Oh. Yeah. We'll be watching. Now everyone put it that way. All right. Yeah. I'm going to play and have some fun and put my hands out there and who knows. Oh. Yeah. We'll be watching. Now everyone's going to see. No pressure. All right, guys.

We're going to wrap it up with that. Thanks for joining us. Had a great time. Good chat, man. Yeah. Yeah. I know you guys worked really hard this weekend, so we do appreciate it. I'm sure all the listeners will appreciate it.

And they should follow you guys on their Twitters and Instagrams and stuff Y'all want to give out those Handles? Yeah mine's just CrossFit Temecula On Instagram Charizzo I follow you Pat Barber CF Awesome

X Factor underscore Chris Cool awesome guys He's tried out for the show a bunch Oh really? I had it first Chris. Cool. Awesome, guys. He's tried out for the show a bunch. Thanks. I had it first. It's going to be in my life. Does anyone have anything they want to promote right now? Level one is good. Go to the level one. Keep us all employed.

This whole podcast is about going to level one. Definitely, though. Seriously. No, we're not just pumping. It's a great seminar, man. It is. You're gonna learn everything you need to know as a beginner. Not even as a beginner, just as somebody getting their feet wet in CrossFit. For sure.

All right guys, make sure to go to barbellshrug.com, sign up for the newsletter so we can send you cool stuff. And I'll see you next time. Thanks guys. See you. Thanks a lot. Thank you.