Barbell Shrugged - 44- Is Getting Too Much Intensity or Volume Hurting Your CrossFit WOD?

Episode Date: January 23, 2013

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This week on Barbell Shrug, we talk about intensity, and volume, and intensity, and volume, intensity. Yo, this is CTP, and you're listening to the Barbell Shrug Podcast, the number one strength and conditioning podcast for CrossFitter. If you want to check out the video version, which you should, go to Fitter.TV and watch that because it's way cooler than just listening. And how do you spell Fitter.TV there, Mr. Bledsoe? F-I-T-R.TV. He's a good speller.

While you're there, definitely go and sign up for the newsletter. As part of signing up for the newsletter, you'll get a video that Mike made where he shows you the top seven snatch mistakes that you're probably making that are keeping you from hitting that next PR and lifting some big weight. Look at the seminars, tune in to the show, and get ready to become

a more awesomer version of you. We give you the tools you need to succeed. You become a tool. Two, two, one. What's up, guys? Welcome to Barbell Shrugged. I'm Mike Bledsoe here with Chris Moore and Michael McGoldrick. Michael McGoldrick is intense!

Yeah, he's joining us for our talk today. He's become a regular podcaster with us. How many times have you been on the show now, Mike? This will be my fourth time. Fourth time. Is that the leading? Who's been on more besides us? I think it's you.

I think you're holding the trophy. Mike might be overtaking some people all right so step aside doug larson that's right uh we're gonna just kidding yeah today we're gonna talk a little about intensity but first i want to thank all the people who've been watching us word we started uh podcasting back in i think it was about march is that right yeah and uh we've been trying to do it every single week. We've been pretty good at it so far. And we really appreciate everyone that's been watching.

And it's really grown. And we saw a lot of comments this past week on Twitter and Facebook and a lot of kind words. And I really do appreciate it. It's pretty awesome. Steam is picking up. Yes, the Steam is picking up. About almost half of our our audience is on itunes and a lot of you guys are watching on youtube and uh if you don't know you can actually listen to us on itunes too so if you're having a hard time keeping up with just watching you can listen in your car if you can um head over to

itunes for us and there's a place where you can give a a rating you know one through five stars i would like for you guys if you could go and give us a five star rating and say something nice about us five is good five is good one lame five good yeah excellent so if you could go to itunes knock that out that That would be awesome. I would really appreciate it. Again, this show is brought to you by Chris Moore's seminar, Simple Strength. I ain't bringing nothing. What? Oh, we're cooperating now, yes.

Simple Strength, the mind-blowing, fantastic program to make you a much stronger version of you. Yeah. That's the truth that is the truth we've gotten a lot of good feedback on his seminar uh some of that if you go to our website and click on if you go to barbell shrug.com just click on shop and uh you'll see the simple strength there if you click on that you can kind of see what other people have said about the seminar and there have been some uh really great reviews on that some very kind things that's right um and if you don't like it money back guarantee you can't beat that no where you gonna beat that can't do it all right so uh last thing i want to talk about

before we get started with the discussion on intensity is uh garage games so uh if you're listening in the future which you will be we talk about this every week we tape the show and then later people hear it that means it's the future how many how many listeners do we have right now five million at this very moment none i think we've got four we got ourselves yeah yeah so uh we're gonna be at the garage games next month that'll be february 16th and 17th, 2013. You're giving a nice lecture. Yes.

I'm giving a lecture. That's right. For a bullshit session. Doug's giving a lecture. That's right. Mike's going. That's right. Yep.

Mike McGoldrick will be there. Mike Bledsoe. Chris Moore. Doug Larson. The three guys that are normally hosting this show will all be giving talks on Saturday. Doug is giving his talk first. It's going to be on mobility and restoration and how to recover on game day. Chris, you're talking about strength training, of course.

Not really. Oh, well. Who knows what he'll be talking about? There's no way to tell. It's going to be fantastic. It's going to have roots in science and to tell. It's going to be fantastic. It's going to have roots in science and some philosophy. It's going to be funny. It's going to make fun of some stuff.

It's going to shed light on some stuff. It's going to make you think differently about the stuff you are going to do in your life and stuff. Excellent. That's all you need to know, player. That's all you need to know. If you're a gym owner, I'm going to be giving a talk on Saturday night about how to differentiate yourself in the market. I know a lot of gyms in the Atlanta area is super saturated. So we're going to talk a little bit about that and how to gain some financial stability in your business.

So if your gym is making like $50,000 a month, this talk may not be for you. But for everyone else, it might be beneficial. You want Mike to plug what he's going to be there for? This seems timely. That's right. Mike McGoldrick, the owner of MobilityKits.com, will be there. He's going to have a booth right next to us. Yes, I will.

If you're tired of your balls and your straps being all loose in your gym bag, you need Mobility Kits. Don't let your balls go loose. It's a good opportunity to pick yourself up a kit uh save on shipping and then we might have a five percent discount as well you might or you will are it's kind of a secret is that the lure you'll have to come and see you may or may not be in for big deals come on by mobility kits are pretty cool i think all of us have uh one or two at our houses or stays in our gym bags so they're excellent product all right so we're gonna get started about intensity uh and i think

a lot of people um in the crossfit community um in the training and the strength conditioning world as a whole kind of maybe missed the mark on intensity i think we want to kind of clear that up and uh and and with talking intensity, we also have to address volume because they are pretty much directly connected. It's yin and yang. You can't have the intensity talk without talking about volume. And one of the things we thought about is how much volume people are training when they're doing CrossFit now.

And, Mike, you are a high-level CrossFit competitor, and you've been training for the CrossFit games and for regionals in the open for years now. Some would call you a beast. Allegedly. Allegedly. Some would allegedly say you're beastly in your ability to do stuff. So you're having to do more high-volume training now than you were, say, two years ago. And it's just absolutely necessary.

Can you tell us a little bit about how that's progressed? Right. I think since the sport has grown, you look at just the volume at, for example, a regional competition. You know, let's take workout number four, for example. You know, two years ago, it was 100 pull-ups. The next year, it was 120. This year, it may be 150. So you're just going to have to prepare for more each each weekend it's also a three-day event now and the games are what four

day event now so that's just more work so by that logic in the year 2030 how many pull-ups will be at the crossfit 650 that doesn't seem that doesn't seem safe it doesn't seem like it's safe doesn't matter we're pushing human potential. It's so intense, bro. Something like that. Move beyond. You got to move beyond humanity. Right.

You got to take chances. You don't know where your body can go. I'm going to have robot arms by then, so it won't matter. What's volume? Yeah, so. Yeah, what is volume? Are you going to define it? Oh.

You're going to leave us guessing? That's actually a pretty good idea. We should probably talk about exactly what volume is. We're totally lay here. Wow. Just explain. Okay. You define volume, and then I'll explain why it's important.

That's a good idea. All right, so volume, when referencing, it's hard to say. Damn it. I will say this. Volume is the amount of reps you do in a workout, okay? Especially when you're talking about strength training. If you're talking about strength training, it is the amount of reps that you complete in a workout, all right?

If you're talking about conditioning, say you're having a row session or you're going for a run, your volume could be your mileage or your meters, but it's probably a better thing to look at the duration of the training. So the amount of time that you spend conditioning is the volume. That's what I like to measure when I'm looking at conditioning, when I'm looking at measuring the volume is how long did they spend doing that conditioning session.

So when we talk about there being an increase in volume, we're talking about the amount of reps that people are doing um especially uh over 60 percent of their one rep max and the volume that's the time they're spending doing conditioning going up that just means they're spending more time in the gym doing more reps spending more time doing conditioning and all that and all that shit don't make a difference because we're here to talk about intensity now what's the intensity homie so for the people no i want to talk about volume for a minute real quick oh whatever i want to let mike talk about how how's the volume gone up in

the last few years of training though and preparation because we just talked about how the volume's gone up in the competitions you know that event four in both, you know, 2011 and 2012 regional competitions, the volume increased. So how does that correlate to your training? You know, speaking from like a, from a games competitor standpoint, like if that's what your goal is, yeah, the volume is definitely important and it comes with a system and I believe in checks and balances. So each year they're asking more from you,

so you're just going to have to put out more work throughout the week, which is in turn going to require more work done outside of the gym to prepare for that volume. Seems to me that this can only go so far before the average athlete won't be able to keep up with that escalation of maybe that or it's just gonna start weeding more people out you know weed yeah yeah um i i get a lot of questions um in regard to i i this happens quite a bit and it happens to come from a lot of people in the military uh there's a lot of guys in military they're like i

want to prepare for the crossfit games and i find find out that they're spending, you know, they're in the Army and they're doing a 13-mile ruck every weekend. They're doing all these bodyweight conditioning, CrossFit-style conditioning workouts. And then they're getting a strength train twice a week. But they're not, I would say they're not that strong so their deadlift still hasn't broken 450 pounds or their or their squat hasn't broken 350 400 pounds they're spending all this time getting all that volume in what do you think about building strength base before throwing in a lot of the volume and how do you think doing a lot of volume can hurt your chances of getting stronger i think if you're not recovering properly uh of

course it can you know it obviously depends on the athlete but the you know you got if you want to get stronger and faster and you know grow as an athlete you have to train more you just have to do more you know because that's what they're requiring each and every year um you know so that just like i said but i think the most important thing to remember there is a lot of people hear that and go well more is better i should do more i want the more i do the more i'll improve and that shit ain't true because i think the key is if you're doing a little bit of work and you're making a lot of progress then you don't change you don't change anything i think it'd be folly to say well i'm getting good getting good. If I do more, I'll get better quicker.

Absolutely. I agree. I think it's got to be quality. If someone on your level, you've got to do so much because you've already accomplished so much. And to get any response out of the conditioned flesh needs a pretty intense stimulus. And the recovery from that takes all your energy and focus on getting lots of food in, getting lots of recovery in.

So it takes more and more of a demand of your time. But it should only be done when you absolutely need to do it yeah as soon as it becomes detrimental then obviously you're it's too much volume yeah and and you kind of touched on that a little bit too is like uh the recovery side of things so the type of volume that you're having to do now to prepare for uh a regional competition or for the crossfit games you're having to do more volume so you have to be smarter about recovery. How much sleep are you getting a night? How much sleep do you get a night?

Do you take naps during the day? From a sleep perspective, what does your recovery look like? It's much more demanding now. Don't be guilty. I'm not. I mean, I'm an athlete, and I'm 8 to 10 hours a night and 1 to 2 15-minute naps a day. Do you think that if— Only 15 minutes.

Yeah, I just need a quick little power nap. And I'm like, I wake up, recharge. You go George Costanza style underneath the desk at work. So turn off the lights and hit, hit punch a clock. I'll turn out the lights sometime.

I honestly, like I even show up to the gym sometimes. And if I haven't had time to do it when I'm out, I can lay on the ground. And this is just me personally, but I can fall asleep in five minutes. You fell asleep by Tuesday in the floor of the gym. I just need to shut. I just need to close my eyes for five minutes. You fell asleep like Tuesday in the floor of the gym on the elevator.

I just need to close my eyes for five minutes. Two naps a day does wonders for you. Just try it. People are like, I can't take naps. You take two 15-minute

naps a day? Five to 15 minutes. What the hell is a five-minute nap, man? You know like right when you start to fall off? And then you just wake back up? Yeah, I'm like, oh yeah i'm like oh shit that is not a nap so so if if you couldn't get

eight to ten hours of sleep a night say you were getting six hours of sleep a night and no naps what do you think would happen to your training volume it would it would have to go down there's just no way i could do it i i could go through the motions, but the intensity would not be there. Well said. Yeah. That sounds like your segue into the intensity. It actually kind of is. I just lubed you up and slid you out.

You got lubed up and eased right in. Uh-oh. Damn it, CTP. Yeah, so we need to talk about intensity a little bit and how volume and intensity are interrelated. It's a teeter-totter. Checks and balances. That's right. Chris, I think...

I reject your analogy and I reinstitute the teeter-totter. So, Chris, define intensity for us and how it relates to volume. Yeah, I mean, in my view, in my view, in my view, ladies and gentlemen, I mean, intensity means not how much you yell and scream, but it's how much load you put on a barbell.

And then usually, usually, unless you're a superhuman freak on massive amounts of some sort of drug, the more weight you do, you're probably going to have the volume come down a little bit. And the less weight you do, the more weight you do, you're probably going to have the volume come down a little bit. And the less weight you do, the more apt you are to increase the volume. You're talking about barbell training.

So you say the volume is going to come down, so you have to reduce the amount of reps in that entire workout. Yeah. Not just per set. We say have because, I mean, the more like 1RM attempts you take, the less you have physically left over to do anything else no one's going to do a set of 10 with 90 of the one rm unless it's not really a one rm uh that being said 50 of your one rm you could do lots and lots of reps with it's a natural give and take

with load and reps and these two things work together to give you something called training volume load and training volume load so what is training volume load versus just volume uh well if i remember correctly i actually haven't defined this since i was back in grad school i used to teach about and talk about all the time but i think that's basically the amount of work you did times load gives you a product of sort of work accomplished so if you did like you could have a huge training volume load by doing like 100 pounds lots and lots of times or if you deadlifted your your one rm once and rested for 30 minutes and did it again and did it again and again and again the cumulative effect of all that work adds up over time okay yeah so it's basically your reps times the weight and i will fill out the

pearl ladies and gentlemen here comes the luscious pearl if you are training really hard and you have you feeling beat up you want to rest if you say well i'm going to rest i'm going to back the weight off i'm going to the gym just do a pump if you go in and then do three four five sets of ten at something your training volume load is still kind of high even though the weight is down the reps are way up and you will not be able to actually recover from that. You'll feel good. You won't feel like you've done a lot in actuality. You have. If you resume your training, you're going to have shit training,

get bad results. You've got to keep this teeter-totter and these checks and balances in place in your mind. What is it about intense training, heavy loads, what is it about that that causes this fatigue? Actually, last year I did this experiment where I kind of tortured myself basically the whole year where I started doing the frequent squatting. You recall that.

I do. Yeah. So I picked three kinds of squats. I did them Mondays, Wednesdays, Fridays, or Tuesdays, Thursdays, Saturdays, spread it a little bit. Every day was to a 1RM. And then one or two times extra that week I'd go in and work up to like 80, 90% lift. So for me, for some weightlifters,

that's not a lot of squatting. But for my pal out there who spent his whole life thinking that once a week heavy squats was a lot of squats, maybe too much, this was a big change of pace. And what I actually found is that if you're working up heavy frequently, it's actually not that fatiguing.

The key thing is, from my perspective, is you start learning how to – You adapt to it. You learn how to get really efficient moving. You don't get emotionally kind of what some people think of as intense. You don't get emotionally worked up over something as silly as rep. The biggest mistake I made in my powerlifting career, one of the biggest mistakes I made in my powerlifting career, was this whole idea of this

one day a week bro i'm going in the gym i'm gonna freaking max out i'm gonna play pantera i'm gonna wear military boots i'm gonna wear break up my knee sleeves and wear a cut off sweatshirt i'm gonna yell and scream i'm gonna lift some weight and it's gonna be all i can do and that's actually the shittiest approach you can take to training. The best approach is actually to become very, very comfortable with a lot of weight, with a high intensity, with a lot of man. So remaining physically calm, but getting very, very used to lifting a lot of weight frequently. And even on my unloading weeks, the weeks I tried to rest and not do a lot, I would still lift 80%, 90% of my ability, but I would just do less sets.

So I would back the volume down but i would always keep the weight up so never had not something you could do year round not something you can do year but you don't want to do that kind of focus year on anyway because then you're not doing things like building muscle mass or improving your your body composition or getting in better shape it's all ebb and flow so when it's time to get strong the best way to get strong assuming you're you're capable your form is good you have some experience, is to lift heavy frigging weights. Yeah. I find one thing I really like to do when I program is alternate between higher volume days versus higher intensity days.

So there's definitely, you can find that people are capable of doing more work. If you go intense, intense, intense intense intense you know three days in a row you're going to wreck people if you go volume volume volume three days in a row you're going to wreck people but if you go intense volume intense then people are going to there's almost a rejuvenation effect there too um the total training volume load is going to stay high and you definitely can't do that week after week. But alternating between volume and intensity, in my opinion, can be really beneficial for most athletes.

I think that's something Louie Simmons talks about too. He has the max effort, the dynamic effort, and then he also has all that volume training that he stacks on after you do that stuff. Yeah, the form of all the system stuff. I may be going a little, talking a little too specific in that manner. Pardon me, yo. For all our pimps and hoes out there, can you give an example of what maybe an intense day and then a volume day

and then an intense day looks like? Sure. I'll just talk about uh back squat so a high intensity day would be uh going up to 90 of your one rep max and doing five singles so that would be a high intensity day a damn fine way to get stronger if i might say it it is um and then a high volume day would be uh doing going in and and doing five sets of eight on back squat. Now, you're obviously going to do way less weight for the five sets of eight than for the five singles. So that would be an example of a high volume day versus a high intense day.

And the same thing goes for a conditioning as well. I know, uh, McGoldrick McGee in here, uh, and I have, I've talked about this quite a bit is the, um, the intensity of conditioning as well. It kind of follows the same type of rules. So the volume, if the volume's lower in a conditioning workout, say you're doing Fran, which is a lower volume workout and is extremely intense on the conditioning side of things, you wouldn't want to do that five days a week, would you? No, absolutely not.

But it's so hard to, it's not black and white because it depends on the athlete too. For some people, it might be high volume because the pull-ups may be difficult. That's me because I'm fat. 50 pull-ups for some people is a lot. Yeah, if they do 50 pull-ups in a workout, they're wrecked. I see what you're saying, but it's hard.

I'm going to suggest Mike's cramping. I'm cramping my hamstring. His training volume is too high. He's not wearing any underwear. I'm good. Look at the jazz pants there oh yeah looks good sweaty thighs and those suckers uh sliding right we're talking about the uh fran fran uh so if your friend takes you three minutes then then that's probably the relative volume for you is probably pretty low. It's much more on the intensity side of it.

Right. So what would be an example of like a high volume, low intense workout? Something I did tonight, for example. Every minute on the minute type stuff. So I did, you know, for every minute on the minute, for 20 minutes, I did seven power cleans at very light load and then um on the what's a light load for you 135 pounds and what's your one rep max um the 330 so so the load is is like less than 50 of your one rep right but seven reps times 10

minutes right right 70 reps so So high volume, low intensity. And then on the odd minute, some gymnastic workout is eight toes to bar. Right. Right. So that's over 20 minutes. That's 70 power cleans and 80 toes to bar. I don't do math. That's very high volume, but low intensity is the way to my phone, man.

Give me the calculator. So, you know. A lot of people would walk away from that workout, be out of breath, be like, holy shit, that was intense. Right. You know what I mean? And I think people get confused on what intensity means, especially on the conditioning side of things.

Yeah. It needs to be the right dose because those who probably, I don't know, two reasons. I mean, obviously your their conditioning is poor, but why they may be walking away from it wrecked is just because their muscular endurance may be the issue. I'll keep it simple. They're just not good at the movement yet. Right. So pick something that's not so challenging,

like a leg raise or something, or sit-ups. Every other minute, do eight sit-upsups and then deadlifts. Yeah. You know, I think that's one reason I like to use percentages for conditioning. So before CrossFit came around, I mean, people did, they, they did rowing, running, cycling, you know, swimming, that's what they did for conditioning and it was a single mode and it was, you know, do it for this amount of time

or for these many miles or whatever. And now that we have CrossFit, you've got pull-up reps and deadlift reps and power cleans. Mixed modal. Mixed modal domains. Boom. Oh, you guys are such a suck. Bare with us, dude.

We're almost done. Hashtag mixed modal domains player what i think that sounded intense bro when people start doing the weight because that's rx just because they want to do rx weight if your one rep max thruster is 110 pounds and you're gonna do 95 pound thrusters for a total of 45 reps in that workout that is too intense that load is too heavy you're not getting across the threshold bro hammer yeah you're not getting the conditioning stimulus that whoever programmed that workout is trying to get you're in a testing state or fatigue state exactly i would wage that maybe you made enemies in the gym when they're

trying to kill you totally man it's just a light conditioning workout keep at it and and uh i used to think of rx weights as a goal to have but um now i think about um you know what your your goals for raising the amount of weight you can lift should be done in the strength realm you know when you're doing strength work and when you're doing conditioning let's pick a percentage of that one right max and let's keep it between say 30 and 60 percent and 60%. Keep it light and keep it a conditioning workout, not a strength workout. Well, dude, haven't you noticed the biggest improvement in your training has been learning how to get comfortable and take your time and sort of immerse yourself in what you're working on, which is not going crazy, not doing max effort, but just riding in the pocket? Absolutely.

It was spending more time in the volume area. Yeah. Just putting more time in the gym as far as away from the intensity. Moving efficiently, being calm. Doing the long AMRAPs, that kind of stuff, basically helped me get comfortable with just moving better. I think that's more like the common idea and the common definition of intensity, this stiffness

this intensity this yelling this putting all you have into a workout sort of crosses back over what we're talking about because really a lot of times what you're trying to do is fucking relax man yeah it's okay it's okay if you're not on the ground screaming withering pain after every workout you can put shaw day on radio. You can get a little relaxed. You can ride in the groove. You can sip an iced tea and get your work in. Get a gentle sweat going because that's a specific thing

that you're not going to tap into if you're yelling and screaming and doing a max effort XYZ. It's okay to go deliberately and smoothly through a lot of repeated effort. And so I't even call it sort of meditative like you probably get a very satisfying feeling from 30 45 minutes an hour of working steadily through something and then getting done with it that's a whole different

kind of training when i lift weights a lot of times people may come in and I'm lifting when uh before everyone else gets there and I'll be listening to some music which people are think might be a little bit strange well you're a strange dude uh yeah yeah maybe a little bit but like I like to listen to chill music when I weight lift like when I'm hitting like a 1rm if I'm going for a 1rm snatch I don't want crazy pantera on the radio. I usually benefit... That shit ain't going to help you. Everyone's different, man. I benefit...

Well, I'll say this. And I've seen this happen with athletes as they become more experienced. Like a younger athlete can walk around the gym fired up for two hours straight. I can't do that. That magical manufactured energy pop. If I walk around fired up for 15 minutes,

I am exhausted. Like I want... You're an old lion i i lift my weight well and when i lift my weight i'm not hearing any music i'm like extremely focused i find my focus i lift and as soon as that lift is over i immediately try to recharge i want to rejuvenate i want to recover so recovery is just not for when you go home and hit the bed recovery happens in between sets boom there's a that sounds like like the second pearl of the show recovery is not this thing you do when you translate into a lot of things recovery is is instant right there for sure in the moment yeah um i commend you on the pearl thank you thank you uh there's a good book uh about this. This guy did a lot of research on recovery for professional tennis players. And they found that the best tennis players in the world had a ritual.

So as soon as a set was done, the heart rate of the tennis player who was doing really well, or the best tennis players in the world, the heart rate would automatically come down. They would have a ritual. Like they would strum their fingers across the strings of the racket. And they just the strings and shit. Yeah. A lot, you know,

you see them, they, they do the same ritual and over and over again, maybe they, they pat their racket five times, but that's a ritual that they have built in to help them relax in between sets. And those are the guys that have intense focus i mean

it's intervals right so they they they compete at higher intensities than anyone else in the world can compete at for 10 seconds i know how to turn it off right away and yeah as soon as over and that's why i will last i talk about music a little bit sometimes like sometimes if there's music that's really loud and blaring and just going nuts for two hours straight, I was like, it's going to screw up my entire... I don't let it try to... I can kind of shut the music out, but if it's up to me, I would much rather have some mellow stuff. It's like a flashlight.

You turn it up bright. If you want that battery to not burn out within five minutes, you've got to turn it back off. If you turn it up a little bit, you can let it last longer. It's the same kind of thing. but if your training session is 30 minutes i blow it out what's the reason why you shouldn't there's no need to ever do that though i mean why not treat it like every day is a competition as soon as you get done start working on your recovery right then you know you finish that last interval you go knock out fran and you're smoked it's so cool to lay on the ground and look everybody look at me look how tired i am hey

everybody look how tired i am get up, everybody. Look how tired I am. Get up. Start moving. Your recovery starts then, and that's good practice. That'll put you in a good habit. Yeah, and if you want to compete, that's going to be extremely important. Yeah. Because guess what?

You're going to do multiple wads in one day. Yeah, the guys who last and do the best in those competitions. I can make a recommendation that you start selling Every Day is a Competition t-shirts on mobilitykits.com. There you go. Every Day is a Competition. Use the balls stretch yourself work work your product into it somehow i don't know i mean the balls is a funny thing

but every you're doing a fine job just keep it up every every day is a competition it's nice i like that but you know that's a hashtag the guy yeah the guys who do the best in those competitions the ones who are able to turn it off right away and then turn it back on rather than staying up all day long because that will drain you yeah so if you do if you do stay on the whole time that's going to lower your ability to be intense though it's going to lower your ability to have intensity during the workout so if you're staying intense and not getting that recovery in between sets this shit reminds me of my first thousand uh meat why guy dude i was up are you done so i'll let you finish dude and my perception was that you were done uh, meet white guy. Dude, I was up. Are you done? Solid.

You finished dude. My perception was that you were done. Not yet. You were done with him. No, but like, uh, I was,

I was trying to find out why intensity is important. So I think it's obvious why it's important in competition, but why is it important in training? I think what we really answered was why the control and balance of intensity is important. And if you don't have the control, intensity will get out of control. That's your fifth pearl. I don't understand what that means.

All right, Chris. Who's controlling what? Go ahead. Who's being controlled? No, I was just going to speak to this point. I think a lot of people approach a competition or a testing day, and the whole night before, they're stressed about it. They don't want to look like an asshole in front of their friends.

They don't want to let anybody down, even though no one's going to be let down no matter how good or bad you do. No one's thinking about that. They're just going to support you because they love you they're friends and family relax but in your mind in your mind six pearl this is the most important thing that could ever happen to any human being ever this is like oh yeah the great wall it's defining you this is pyramids being built this is your moment this is where your destiny comes into shape meanwhile it's not that intense but that whole day of stressing struggling to eat

struggling to sleep that totally zaps you before you're going to go do the thing and the most important thing to do is to stay as calm as possible relax as possible before the moment arrives and like you said in between those events you're testing in between that big set to turn it off man not to not to pace around like a maniac listening to death metal in your ears. I've never done a power lift to me, but I can imagine it's the same way. It's stupid.

Well, I used to think, man, weightlifting meets are so stupid, man, because everybody's so damn quiet. I'm stupid or it's stupid? It's stupid. No, I think you're stupid. You're my bro, bro. I was just trying to...

Hey, come on the podcast so we can call you names. I used to have the idea that, man, the podcast so we can call you names. We can make money. I used to have the idea that, man, it's so boring. These guys are just sitting around being quiet. There's no music. This sucks. That's because.

And Power of the Meat was, you know, frigging hate breed playing at 8,000 decibels all day for 10 hours. Yeah. And everybody sniffing shit and rubbing shit and blaring shit and hitting their head in the barbells like I used to do, like a dum-dum and missing a and blaring shit and hitting her head in the barbells like i used to do like a dum-dum and missing a whole lot of weights and yelling and screaming for nothing and then after a while you're like wow the inverse is true this is stupid and optimally rousing yourself being focused focusing on what you're doing and how you could do it best is actually

what gives you the most fulfillment and makes you perform better. It's totally a flip-flop for me. I'm the first person to say that my old ways and that sport needs to adopt some different practices. I think you bring up a good point. People go into their first competition, and it's actually not even possible to relax. You go into your first competition, and there is no way. I i mean i've done it i've gone into like new sports like the first time i competed in crossfit i was like all right i gotta recover in between sets and i'm like i'm like i'm like i'm like pacing around like oh shit i should be like a nightmare you you were awesome i got like 20 minutes of sleep

because in your mind you're like you're about to compete in the beijing olympics exactly what you said happened i did awesome on my first one i felt great and i i mean i blew it up but then after that i was done he spent the whole day he spent the whole day eating one grape at a time and throwing up i was destroyed but that's where that's where you gotta learn you gotta take did you also take any stimulants no no no on top of all that silly shit i used to also take any stimulants? No, no, no. On top of all that silly shit, I used to also take like a gram of ephedra. I don't need any stimulants. Be fucking coughing up blood in between warm-up sets, basically. I think the point here is you got to practice.

Don't take a gram of ephedra. Don't train year-round and then try to go to the games. It ain't going to happen because you have to practice competing. This happens with weightlifting. It happens with any sport, weightlifting, powerlifting, CrossFit. If you don't go and practice competing, I know a lot of people, they wait until their numbers are good, and then they go compete, and they bomb out.

They're like, you wasted all that time. You should have been competing before your numbers are where you thought they should have been because you have to practice competing just as much as you practice things really builds confidence is kind of skew the word but things are really intense for the at the day of the meet things are pressured you feel awkward because you're not in control you don't lift you don't move when you want to move you lift and move when the judge says it's time to lift and move everything's thrown off yep you are worried about what you're looking like. You're not in your element.

I need to give CTP these videos. I have some videos from my last weightlifting meet. And I have a ritual when I get on the platform. I guess you could call it my zen moment. I have this ritual where I don't win. I won the last one. I i have a zen moment i get placed first out of two lifters that's true i get up there i i i have like a zen moment i think about happy things good things that are happening in my life and then i have my eyes closed bring it

all in reach down snatch the bar and then after i get done with that then it's like everything gets loud again and i think it takes practice just to be able to find that yeah that zen moment but it was funny because there's uh there's some girls you can hear him taking the video too like i love it when he does that like he's like what's in your head is it chubbs playing the piano he's like hi happy i got my hand back it's blue blue is up there there you go uh now but uh one last thing i want to cover before we take a break and that is uh we talked about what intensity is for strength training which is a percentage of your 100% or your one rep max on a particular lift.

Mike, I think you could do a good job of describing exactly what intensity is for conditioning. Maybe talk about RPE. Oh, sure. I know you have some opinions on that. You mean as far as like uh we'll just go simple with the airdyne uh airdyne intervals which is a real bitch of a machine yeah like you want intensity that's an easy way to get it you will if you want intensity and you want to learn where your rp your rate of perceived exertion is airdyne is a great tool because you can get on it and you

it's easy to find what 100 is so those of you don't know what this is super low skill movement yeah like this kind of cycling apparatus yeah it's a goofy exercise bike with a big fan that's probably in your grandma's basement um get one they're on craigslist they're great what is rpe rate of perceived exertion so how does that scale work uh so basically depending i i use it based on day to day how i feel that day all right so my 100 today may not be the same as tomorrow may not be the same as it won't be no right so uh how you feel that day if you go in and you say i'm going to do five sets at 100 of you know how i feel today um at 15 seconds long you know rest five minutes that's

a good example of some high intensity intervals you know or 30 seconds long or however long you know obviously the longer you go you want to bring the intensity down i mean even that sounds familiar yeah i mean in a conditioning scenario teeter-totter yeah it's impossible to hold the intensity for a 15 second interval versus a 60 second right right the power output's gonna drop you know what i don't want to tell you to do it go experiment go home grab your airline get on it go all out for 60 seconds make sure you take a video of this by the way don't yep and then try and do it again don't eat a French dip sandwich a minute later. You'll throw up.

Um, do it, do it five times. Well, RP and you'll learn how to, you know, how to adjust your intensity. Can I just say,

I did that the other day, the, uh, a French dip sandwich and get on the Airdyne. You did that? No, I was, I was one of the people not to do that.

Cause you will throw up gravy all over the fan. Spray it back in your face. No, I'm just talking about an Airdyne sprint. And I felt like, uh, like it was, because you will throw up gravy all over the fans. Spray it back in your face. No, I'm just talking about an Airdyne sprint, and I felt like it was, after two of them, at max intensity, it was like I had to go to the toilet, and it felt like you're hungover, like you have the cold sweats, and you're just waiting. Oh, yeah, like your body is going to death throes.

It's tricky, too, because it's a tool that's not like many others. Like a rower, you can sprint on it, but it's not constant output it's like work rest work rest work rest work rest airdyne is i mean everything on your body is working all out at that one moment your personal hell would be eternal airdyne sprints right no getting off me yeah yeah that i mean can anything i don't know if you get comfortable with that like you might get used to it but you just they always i was gonna make a point that's gonna make an actual point that rp is really actually incredibly useful idea because like people train with percents with barbells the reason why i never really like to

do that is because if i go in and feel really awesome, I can use heavy percents and move them well. If I come in and feel really crappy, and for some reason I made up in my mind that I've got this prescription, I'm going to do X sets of X with 70%. That number doesn't mean anything. 70% doesn't mean, that's why you need good coaches who say, who can look at you and be like, take it off, add weight. Because on any given day, we're looking at the cumulative thing over time some days are really awesome some days are crappy the cumulative effect is in the

middle and you're making progress so you can't get too caught up in the high days you can't get too bummed out in the low days but you've got to know how to adjust what you plan on going in a gym and doing an rp it's a super awesome way of doing it and you might do that with you you write your weightlifting programs you know it's you write the numbers out first and then i imagine you keep an eye on the weight lifters and you might change it up on the fly because if you if they go in one day and they're like i have to hit 90 today for 10 doubles and they can't hit it on the first set that's when you scream in their face what do you what do you oh i gotta stay in my program 10 doubles 10 doubles sounds ridiculous you know first off but um no but

you're right but uh actually run into this um this this happens pretty frequently with the weightlifters and it's it's hard as a coach too because i've got so many athletes and i may see one athlete one day and i tell them something and i i feel like i've told everybody at least once but sometimes i'll tell an athlete something they're like that's the first time i've heard that i'm like you've been training for six months how can that be the first time but it might be uh but what this happens probably about once a week we're doing 90 and they're missing right and i walk around how many times have you missed that like three times i'm like that's not your 90 today yeah it's like it's the percent is a suggestion.

And you know, I don't want to have to write that on the blog every single day or in their training. You got to put comma effort next to it. Right. You know, you just say 90% and they're like, well, I'm going 90% on one.

Yeah. But then 90% effort. Yeah. And then there's the whole other thing there too. It's like, they don't, they haven't been training. They're not experienced enough to know what effort is.

You know, I want, if they can hit 90% and that feels like a one rep max for them that day and they've been weightlifting for less than a year, do it. You know what I mean? Take those lifts. Don't be afraid to take two and a half pounds off each side of the barbell and practice hitting your lift.

If you're missing half of your lifts you are officially training to miss lifts pull the weight off and keep pulling off two and a half off each side each time pull five pounds off each side until you start hitting lifts and then go back up quit stroking your ego you maniac that's right so um and what any anyone have any strong feelings about heart rate percentage as a measure of intensity i don't know much about it i've never considered that in my life i use it for recovery and that's about it i once i once wore a heart rate monitor in school i did a treadmill test and i had to wear a heart rate monitor that did not quite stretch across my fat chest like the velcro kept popping off Is that what you're talking about?

Yeah, yeah, yeah. Okay. I don't use it for intensity measures, but I use it for recovery methods. Okay. Meaning, because there's a certain point where your heart rate's too high and you're out of a recovery zone.

Sure, yeah. And that's important to know because if you think I'm going on a jog and I'm not recovering, I'm on a jog, you might not be recovering because some people suck at jogging so it might be you know you might be at 150 beats per minute and you may think oh just because i'm jogging i'm recovering you're not you're right you're you're out of breath that's

the same idea as when people try to recover by lifting light weights lots of times right like you think you're recovering but you're not you're actually blowing up your recovery. That's all I know about that. I think the heart rate monitor for percentage of whatever, of your max, is something that's highly utilized in the endurance community. Yeah. But I would like to remind people, I personally don't like using it just because in CrossFit it's almost impossible to actually track that. And then the other thing is it's's gonna vary from day to day if you're a little dehydrated if it's hotter if it's colder yeah if you had two beers last night like these are if you didn't get enough sleep last night

if you got if you ran out of k didn't snort before the workout exactly like you know there's what are you gonna do yeah it's way down you're usually 280 beats per minute it's it's too it's too variable but i do like i do like using the heart rate for to know if you're recovering it's also good to maybe track first thing in the morning yeah um if your heart rate is going up day after day you that might be a sign of overtraining so that's my indicator yeah you might it might be good to know that from that versus oh i got a fever you know that in my perception that's when you have to like totally stop training all right anyways all right let's go ahead and take a break and when we come back we're going to talk about reading comprehension stay tuned

we're going to talk about interval training and how uh that can help with how intense you're training and how that can benefit you. Awesome. Tater tots. Hey guys, this is Rich Froning and you're listening to Barbell Shrugs. For the video version, go to fitter.tv. Some people just may not be able to go fast. Right. Oh, you didn't know. Yo, Aspen! Call somebody! We'll get that on tape. All right, we are back. No. Oh, yeah, he is recording.

All right, we are back talking about intensity and volume still. And now we're going to talk a little bit about how you can use a little bit of this knowledge to develop some training for yourself. First, I want to say, check out our sweet Barbell Shrug t-shirts. Da-da-da! These things. It's got a logo on it. Yep. CTP put a... This shirt is intense, bro!

CTP went on the fan page. He went on the Facebook fan page. It can be beneficial. That's right. The Rock has one of these. The Rock. Dwayne The Rock Johnson bought five of these. Wow.

That is true. Yeah, so you can go to the website and order one of those for yourself. They're pretty sweet. CTP put up a few different versions of the shirt on the Facebook fan page one day and everyone kind of voted on it and this is what we ended up with. You wanted it. That's right.

You got it. That's right. Democracy. Wait, what did I do? Shut up. That's another fact. Just go with it. Fact.

CTP did that one day on Facebook. All right, we're going to talk about interval training and how you can... This is how you make your workout intense. This is how we're going to apply some of what we were just talking about to your training. And what do we want to talk about, barbells or rowing or conditioning first? Conditioning. Conditioning?

Conditioning sucks and is more boring, so let's get out of the way. It does suck. But so let's talk about different types of intervals. So the whole point of doing intervals is to be able to do something called overload. And that is to exceed what you're capable of normally for a longer period of time. So if you want to train your ability to row further in five minutes, You could do five one-minute intervals. I'm just using an example. And you could row all out, and you could go faster for one minute each than you would for any single minute of a five-minute row.

So the idea is, the basic idea is that you would be able to exceed your ability for a period of time, recover, do it again, and keep overloading. And that way, you'll be able to cause an adaptation um and actually end up going a lot farther yeah oh yeah like i actually do a lot of that kind of rowing i notice if i want to row 2 000 meters i'm going to go slow pace by the end i'm dying my ass is numb everything's going south but if i do if i do it all out for a minute at a time or 30 seconds at a time and back off for x amount of time i end up going 2500 3000 meters actually and each one of those bursts super fast yeah it causes an adaptation breaking it down like that so yeah so rather than testing it all

the time and there's a there's a balance between adaptation and and exhaustion so it you want you want to exceed your ability just enough to get adaptation but if you take it too far you can reach exhaustion and how can we find like how do you find that balance mike when you're doing like say rowing intervals at what point do you go okay i'm probably exceeding the adaptative phase a little too much and i'm reaching to exhaustion i should probably shut this down when you can't reach sustainability anymore so you know let's say you did your your five intervals at a minute and the first three let's say you're hitting around the same distance right per per minute and then the fourth one it might drop you know 10 you know a little

bit that's quite a bit actually uh you know just a little bit and then that fifth one you know it's like you're struggling to hold on and you may not you're way off the pace where you were on the first three minutes probably time to shut it down right you know what i mean and probably to get in better shape because three rounds of intervals is not that's's not a lot of 40-pound ass gets done. That's a small example. That's not exactly true. I've seen – I mean, it's common to do – if you're going all out, if you're not pacing, if you're doing, say, you do six or five one-minute intervals

and you're taking a three-minute break in between each interval, I mean, people will start, you know, taking a three minute break in between each each interval um i mean people will start you know taking a dump around you know the fifth fourth one a lot of times a minute long three minute rest all out you're probably taking that dump on the third set yeah but what are you trying to train you know like if you're just doing it just to get tough you know don't shut it down get them all done you know you're gonna fall off that's get tough, don't shut it down. Get them all done. You're going to fall off. That's inevitable. Right, right.

That's a long-ass interval, though, let's be fair, right? Yeah, it's really long. A minute of work is like that's not what I think of as an interval. Yeah, so there's two different types of intervals. Right. Well, that's oversimplifying. But there's a type of interval where you do go all out and you try to blow it up.

And then there's the interval where you practice a little bit of the RPE we talked about, the rate of perceived exertion. And that usually comes with longer intervals and shorter rest periods. I guess the work-to-rest ratio might be a little bit smaller. So how does that work for you? Mike, what percentages are you working at a lot of times when you do these longer intervals? The longer intervals? Yeah, say the 5-10 minute interval.

A 5-10 minute, we're talking like an 80-90% range, right? So you want something that's sustainable, meaning if I do 3 10-minute intervals with five-minute rest between each one, that's 30 minutes of work with only five-minute rest. You've got to pick a pace where you can, if I want all outputs to be the same, if I'm just looking to die, then I'm in fatigue training and it's not the same thing, meaning I could go all out for that 10 minutes and do awesome, rest five minutes, I could hang on for that second 10 minutes and it's just a crappy performance, rest five minutes and then do it again and i'm just like suffering that's

what the equivalent of training yourself to fail right and like why do you why would you train like that like unless you really have a problem with being tough there's no point to me there's a place for both right but you can't do that day after day you don't want to do it you might want i don't know once every couple i don't know whenever but the other way around it you know the other side of it is you know 10 minutes at a sustainable effort 80 to 85 rest five minutes do that three times yeah you know that that's good practice it's it's teaching you to control yourself and give that right you know ask for that right dose of intensity well it reminds me like we used to talk to talk about back in the day in the lab with Lauren and Brian. There are ways to make your training really hard.

Like you could also lift while somebody hits you in the balls with a chain. That would make it painful and hard. That doesn't make the training more effective. Like punishing yourself is not necessarily what you're after. The dog pulled my headphone cord. Yeah, so don't train to fail. Don't train to punish. Train smart. Train optimally. Yeah, so don't train to fail. Don't train to punish. Train smart.

Train optimally. It's like you said earlier. If you go in and you're trying to hit 90% and you keep missing it over and over, you're training to miss lifts. Right. You know, it can be worded in a different way at doing those intervals, you know. Yeah. No, totally.

Yeah, totally. Totally, dude. Yeah, and so kind of touch on that, too too is another way that you can change your intervals is the ratio of work to rest so um usually with the usually and this is not always the case the uh the lower the the amount of time you're working the longer rest you're going to get because you're usually going for a higher output right higher power output and then the longer the duration of the work the shorter in in relation to the work the ratio is a little bit smaller typically yeah not always but um that's usually how it goes basically you know

a simple way to do it is like we talked about a minute ago is just pick a single modality movement meaning like a rower and that way it's's easily measured. And you can play with this at home. Like, you know, row 15 seconds all out, you know, one week. Rest a minute and see how long you can repeat that, you know, until you actually start falling off. And then you start to learn, okay, well, I might need to add more rest to it so I can keep putting that high effort out. Or maybe take some away, you know, if you don't feel fatigued at all

you're gonna be different than a lot of people you can find what works for you find what works for you yeah cool you're an individual you're like a snowflake you're precious and unique and you are made completely different than everybody else it's not true what did brian say you like you're a snowflake you're cold and wet or no i said you said you're cold i said you're a snowflake, you're cold and wet? No, I said you're a snowflake, you're unique, just like everybody else. I think maybe he said something about being, yes. Something about being wet and cold. You're all cold and made of water or something like that.

Yeah, whatever. Yeah. But you're going to talk about also the strength side of this? I was about to ask you. So when it comes to the barbell training you know training the barbell and doing some strength stuff um what are some examples of of uh ways to keep it intense maybe proper rest intervals and stuff like that taking rep because strength training is intervals as well there's like a different several different

ways you can do the lifts right you can do like do 5 sets of 5, which is pretty intense, and it's also high volume. It takes a lot of rest in between. You can do 3 sets of 10, which is sort of the old standby from the bodybuilding days. Not very intense, but it has its uses, especially for assistance lifts. You can do heavy singles. You can pick up 95% of your deadlift when rm and then spend several minutes maybe like 10 minutes even recovering from that effort so the more intense the movement the more heavy it is the the longer you might need to rest but i'll tell you my

favorite my favorite approach to getting strong always was and i guess is picking a weight no let's say you start off by just doing something that's obviously light you do a single you add a little weight you do a single like let's say the best example is probably speed deadlift so you put 50 of what you can deadlift on the bar you pull it you add 20 pounds you pull it the rest is 30 seconds, 45 seconds. You add weight, you pull it. You get up into a range that's like 70%, 75, maybe even like 80 if you're feeling really, really good. A weight that if you don't walk up to the bar with focus, that bar is going to kind of come off the ground slow

and it's going to feel heavy. If you focus a lot and you're roused and you're you're really on point the weight comes up quick so it's that balance between heavy and light but sort of like an optimal range and repeating that sort of interval fashion so you pull one you put it down you walk you re-chalk your hands about the time it takes you walk back to the bar as your rest interval you pull it again you pull it again you pull it again you do it like 10 times and you get done you have this overwhelming feeling of like nervous system excitation you feel great you've got a pump at the same time your form was perfect nothing's hurting i think that's like the most optimal bounce point intensity and rest and work it just that's to me is the most effective way sort of to to approach an intense really

effective training session you can do it with squats. You can do it with bench pressing. Like a single rep every 30 seconds? Yeah, you can even do it with Olympic pulls and stuff. Pull, put it down. Rest just long enough to where you're not going to interfere with the next rep. This is just like the conditioning intervals, really. The intensity is not as high. Nope, but still high.

So your rest intervals can be shorter so and you don't beat yourself up so much like if you there's only so much five sets of five you're gonna do before you really beat up and that affects everything else you're doing there's only so many one-arm deadlifts you're gonna do before you you blow your right right so you gotta find an optimal balance between two and that's a really awesome really fun ass way to train i mean you leave feeling fantastic and you have a blast doing it where would that be beneficial like what time of the year no doing doing that what are you gaining out of it just it makes you strong as shit okay yeah there's i mean it's like you you don't train any rep a bad form because you're

enough to refocus on your form. You're not training with light weights, so you're getting a strong physiological and neurological stimulus. You're not training with super heavy weights that are grounding you down, so it's a nice balance of all factors. So it's an example of a volume day like Mike was explaining earlier versus an intense volume day. Yeah, yeah, for sure. I think so. What's interesting in this discussion is there's a lot of interplay between these ideas. It's all the same kind of notion. Yeah. The guys who can program, who do a really good job of programming for strength anyways,

they do a really good job of finding that balance between that overload, that potential for adaptation and exhaustion, not stepping over that line. And there's going to be days where there's more intensity, days where there's more volume. There's going to be weeks and months where there's more intensity, more volume, and there's going to be that balance. And they have to watch the athletes. And this month we might have a lot of intensity, so next month we may have to back off the intensity,

add in more volume and stuff like that. And you might have months where you're doing a good bit of total intensity and total volume. And then the next month you may have to really lay low again. And that's a good example of tapering. You may do a lot of volume and intensity in a month, and then the next month you may taper for a competition. You know, in a competition you have a lot of intensity and volume, especially in something like CrossFit, and then you're going to have to take another break again

and lower the intensity and volume. And so that's where you have those waves of volume and intensity throughout the year. And finding that balance for each individual athlete, individual teams of athletes and stuff like that, that's where, like, That's where a good program comes into play. Or just take a lot of steroids

and do whatever the fuck you want. Go out there. That works too. Go over there and rock it. High volume, high intensity, always and forever. All the time. Train intense all year long.

There's no such thing as overtraining, bro. No such thing. All right, guys. I think we're going to wrap this show up. I really enjoyed having this discussion with you two. Glad to be back. Thank you, audience, for checking it out. Man!

Somebody's driving to spill some coffee all over the place. Your barbell shrug is crooked. You're too intense man alright perfect example he's been resting this whole time

so he was able to have a lot of intensity at the end he closed that loop good job you're welcome Chris what do you got to plug go to the chrismoreblog.com I'm going to go home tonight and put up a blog post and then in the future people will read it because this is going to be in the future

exactly Simple Strength, check out the seminar but it'll be the past if you're listening you've warped my mind go to FitterTV, check out the Strength Seminar, Simple Strength, I think you'll dig it check out the comments, see what you think

if you buy it, I think you're going to like it. There comes a lot of great resources. We're going to be building and expanding that thing with time. It's going to be great. And then also, I guess going back to the beginning of the show,

Garage Games, February the 16th. What? 16th. Yep. The whole crew is going to be there. We're all giving talks. We're going deep.

We got booze and shit. You know what I'm saying? We're podcasting live. We're doing the show live on location. We got great talks planned. We're going to show live on location. We got great talks planned. We're going to wow you. We're going to wow your brand. We're going to do it live there, but not live for everybody.

Oh, yeah. We're recording it for everybody. That's another philosophical idea. We will be there. We'll be doing it. And the people who are there, well, it'll be live. And then the people who aren't there, it won't be live. We'll be alive.

We'll be alive doing it live then in the past.cgoldrick will be there and he'll be selling uh mobility kits go to mobilitykits.com uh sign up for the newsletter i'll send out um some information every couple weeks give you some tips on you know how to use the kit to its full potential or just some neat little techniques you can use at home and help improve your recovery and self-maintenance. And show how to use the ball bag. That's right, the ball bag. And the stick. Yeah, come to the Garage Games.

Check it out. It's going to be a lot of fun. We are going to have a really good opportunity while we're there because there's going to be a lot of high-level athletes there that we're going to get to interview. So we're going to have, in the future, we're going to interview Matt Baird again. We have Shayna Alverson. Crazy-ass Matt.

Brandon Phillips. Who else we got? I don't want to leave one off now that I'm naming names. I don't want anyone to feel bad. Steve Mullen. Steve Mullen. Yep, Steve Mullen. I can't wait to get that guy on here.

Steve Mullen is going to be a treat. I don't know Steve. He's just pure eye candy. No. Oh, good. And who else? Anyways, there's no telling who else we're going to run into while we're there, and we're going to snag him up.

I may also, if we can find some time on the edge, before or after the weekend, might try to swing John Coffey. But we'll see what we can find some time on the edge before or after the weekend, might try to swing John Coffey. But we'll see what we can do. Yeah, that'd be fun. Got anything for us, CTP? What'd you just ask me? John Coffey.

Do you have any ideas? It doesn't matter what you ask me! The show's over. All right. Peace out, guys.