Barbell Shrugged - 49- Nutrition, Training Mistakes and Competition Prep w/4-time CrossFitGames Athlete Shana Alverson

Episode Date: February 28, 2013

On this episode of the Barbell Shrugged podcast the gang interviews 4-time CrossFit Games athlete Shana Alverson about Nutrition, Training Mistakes, and Prepping for the CrossFit Games and Competing.

This week on Barbell Shrugged we we talk to Chayna Chayna about training and and nutrition and mistakes and ketogenic diets that suck and books we read that don't suck. I want to fuck you to the ass. And like us on iTunes and Facebook. 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. All right, 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. Yeah, look at the seminars, tune into 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. Here we go in three, two, one. Tender thoughts. We're rolling. Welcome to Barbell Strug. I'm Mike Blitzer here with Doug Larson, Chris Moore, and our guest, Shana Alverson.

Hey. We're hanging out in Atlanta. Hanging out in Atlanta. Going to go to the Garage Games tomorrow. Doug, Chris, and I are all going to be speaking. By now, by the time you hear this, we will have spoken. And then you will hear if it sucked or not.

Wait, I want to know, can you guys see my boots? That's not what I thought you were going to say. Who wants to see my boots? I was like, what? Oh, boots. The highest rated barbell shrug ever. We're going to edit it.

That's right. My emotions were like up and down. It went from being exciting to very disappointing. I was like, damn, she loves cameras. She only had one shot. All right. This episode of Barbell Shrug is brought to you by Mobility Kits. You can go to mobilitykits.com.

Show them the logo, man. What's up? What? I'm about to show them. So Shana's never seen a mobility kit before. She doesn't know what's in it. Oh, my gosh. So we're going to go.

It's like Christmas morning. Yeah. So excited right now. She has no idea what she's seeing. All she knows now is that it's a mobility kit. And it's orange. Stick your hand in there and pull out something. There you go.

And that's what you like, right? You like the stick? I love it. I love the stick. I like to hold the stick. And stroke the stick. That's a six-inch stick. This is what you use to rub out your body. This is the other thing I want to show you.

What is the peanut? I like the way it wiggles. Don't besmirch Mike's product. Come on. The audio people are going to hate this. My mic's in the background like, God, what are you doing to my product? No, no, because they can't see any can't see anything This is the beautiful thing about

It's basically a ball sack It's a floppy ball sack is what it is It is yeah It's exactly what it is For you people who cannot see Mike is like this is not how I would handle this This is my dream Mike is not happy with this commercial at all.

Sorry, McG. It's very functional, ball sack. I'm going to let you handle this. In all seriousness, you put the balls in the sack. You put it in your back. You rub around. You can put it on your butt and roll around your balls. Roll the ball sack on your back.

It's actually what you do. It rubs out the nuts. What? Double entendre is one of my favorite forms of speech so I gotta tell you. We've gone way too far down that road. There's more things in the mobility tube.

And there's also bands that you can tie around your neck. What the? Is this a censored podcast? Can I curse? Yeah, you can definitely curse. What the? Is this a censored podcast? Can I curse? Yeah, you can definitely curse. What the fuck is this? We've got to bring Mike on the scene. Mike, come over here and show us what this stuff is all about.

Tell her what to do with this band, at least. After you get injured, it serves as a really cool arm sling. You stretch with the band. You stretch with the band. That's what he says. In case of an emergency, though, it pops. No, no. It doesn't sling if you do get hurt.

In all fairness, I'm sure you can traction yourself with that. You can put it around parts of your body and attach the other end to something that won't move and then stretch yourself. You can put this over my boot here. Lay on your back, put your foot in it, stretch your hamstring. Yes. Yeah, exactly. Just like that. Just like that.

Wow. That's how you do it. Again, you're going to have to go watch the video version of this. I want to apologize right now. Make G, I swear I'm not making fun. So anyway, when your mobility kit business fails, you can mark this as the point where it started going downhill. It really is like a Christmas stocking.

What did I say? Did I say when or if? I'm pretty sure I said when. In any case, thank you for your sponsorship. If you want more information, go to mobilitykids.com. We're going to move on. Winning. Thank you, Doug.

All right, guys. Make sure to follow us on Twitter. You can follow us at, or how was it? At Barbell Strug. At Barbell Strug. Wow. And then also my own personal one is michael blitzer you got doug e larson douglas e larson douglas e larson and chris more xl chris more because i'm shana alverson so we got some really good questions today from the twitters

and uh we wanted people to ask shana some questions and the question that i think was the most interesting was if you could go back five years, what would you, what would you go back and tell yourself? I was like, yeah, what mistakes would you,

would you want to try to avoid or things you would change about your training? No, granted you don't really want to go back and correct your mistakes because your mistakes are what have made you who you are today. And if you didn't make the mistakes you made, you'd be somebody else, maybe somebody worse. Unless you don't love yourself.

I just want to make that plain up front. I actually really agree with that. It is true. I think a lot of times you learn more from your mistakes than you do when you just do everything perfectly. If everything comes easy to you, that's just chicken shit. You learn nothing, you'll be a dumb, ignorant, dogmatic son of a bitch. That's true. I'm not even being sarcastic you're over the top you sound really bitter when you say it though it's true you gotta make mistakes you have to that's what

makes a good coach makes a good athlete so what mistakes have you made well before we even get to the mistakes i've made i also want to say that being brave enough to make mistakes is important too because if you are so worried that you're going to look stupid when you make a mistake, you're not going to put yourself out there the way that you do. That's why people don't compete. They think they're going to look dumb in front of their friends or from spectators, and they lose this opportunity to learn. Totally.

And it also can change the way you behave in competition. Let's say in the training room, you're doing everything perfectly, and you're like, I got this shit. And then you go, and there's 1,000 people watching you, and all of a sudden you freeze up, and you're like, I got this shit. Then you go and there's a thousand people watching you and all of a sudden you freeze up and you're like, oh my god. It's a little different in that context to execute. Yeah, it absolutely is.

Some people thrive under that. I think I'm a natural performer. We were talking about this earlier, but I used to be a musician. We were talking earlier about how much of a great performer I am. No. Not necessarily that. I of a great performer I am. No! Not necessarily that. She was like, I'm so awesome.

It's just, it's hard to suppress when you're this good. What did you play? I played guitar and sang and write songs and had a band. That's awesome. I think that's a lot of people out there probably don't know that about you. Shane Alverson and I think CrossFit Games. You mean not everyone has seen my all over the map too?

In fact, for everyone out there that doesn't know you, give us like a two minute bio on who you are and what you've done in the last couple of years. Oh yeah. My name is Shayna Alverson. I own CrossFit East Decatur, which is in Decatur, Georgia, basically Atlanta. Started doing CrossFit in 2007 and opened a CrossFit gym in 2008. But I started teaching exercise when I was 19, and that was 17 years ago. So I don't just have exercise background at CrossFit. You're an OG.

That's right. I taught aerobics at Gold's Gym when I was 19 years old. Holy shit. Been around. You've seen your shirt with Zubaz pants, haven't you? Oh, my God. And also, it was like the tail end of when it was really cool to wear the thong leotard to the gym with the shimmery tights that almost look like new.

I miss that. Can we bring that back? I want to see CrossFit girls doing thrusters. It's the very end of the 1980s. No, you don't. In the 80s thongs that go up over the hips?

Yeah. Makes your legs look long and lean. They're taller than they are wide. Do CrossFit. Get long, lean muscles.

Complimentary thong. Most notable, you've been to the CrossFit Games a couple times now, right? Yep. Four times. Four times. You've been to the CrossFit Games a couple times now, right? Yep. Four times. Four times.

2009, 2010, 2011, 2012. There you go. That's pretty awesome. That's also when it's getting really hard to go to the games. Yeah. I think it makes you pretty legit just getting the opportunity to compete on that scale. That's awesome. It's gotten harder every year.

And pretty much every year I'm like, well, I'm going to try again. But probably it's not going to happen this year. So I think I go into regionals being hopeful but not too attached because I feel like if I go in expecting to place in the top three, I would be so crushed. So every year I pretty much just set my side like I'm gonna do the best that I can but if I don't qualify you know life will still go on but that's always a struggle right like going into a competition with the goal of I want to do what

I know I'm capable of have a good day and I don't make it at least I know that everything else is outside of my control I prepared I did what it took I put in the work I had a good day and i don't make it at least i know that everything else is outside of my control i prepared i did what it took i put in the work i had a good showing hit the events and lifts i wanted to hit and did well at and then if you don't make it you don't make it you can't control other awesome athletes showing up also coming with their best it's just out of your control mick goldrick says this quite a bit and i really like it because you know you don't want to let the sport define you or define who you are. It kind of goes in like, don't put all your eggs in one basket.

That's funny because I thought every one of his eggs was in a CrossFit basket. Like every fucking egg was in a CrossFit basket. I saw his eggs just the other day and he had them all in one basket. You don't get a body like that by having your eggs in multiple baskets. Wait, take off your shirt

real fast so everybody can see what's on it. Put this shirt on. I got that idea earlier. Fantastic. There are girls right now

pausing their iTunes so they can go to the YouTube. Where's the video version of this podcast? I will pause with, I will pose you with my shirt off

but I have to stand sideways and I got to pull my shorts up over my, from here up I got abs like you with my shirt off, but I have to stand sideways, and I got to pull my shorts up over my... From here up, I've got abs. Like, you wouldn't believe. From the chest up. Chest up and from the side. I'll rock that pose.

I don't know why, but every time you talk about your abs, Mike starts laughing. In his mind, he's like, I want to see him swoop ahead, please. I've been waiting for this moment. Any asshole can have a six-packpack if you have a well-crafted palatin belly you got something special agreed the keg no six-pack it's the keg exactly so over the last four years your training has to has to have evolved and changed over time competition's gotten more stiff you've learned so much the last four years i would imagine like how has your

training changed um well i started out just doing regular old CrossFit, one workout a day. Kind of followed main site a little bit when I first started CrossFitting. And then we had a short break where we had to do workouts in the park every day. We didn't really have a gym to work out in right before opening our affiliate. So we kind of had to modify the main site workouts into something you could do in the park on the monkey bar because we didn't have pull-up bars um but then when i decided i wanted to to try for the 2009 games i contacted um a friend of mine who was working at Brand X in Ramona, California.

They're the ones that are, I think they're most famous for doing all the scaling for the CrossFit main site. Why it's like, that's where the FAQ refers them to as Brand X. It's the home of CrossFit kids, Jeff and Mickey Martin. So one of the guys that worked out there and worked there,

he was like, you try out the strength bias thing. They, they're about to release an article on it in the CrossFit Journal. The article hadn't come out yet. He was like, we've been testing this for a while. It works really well. So he was sending me some programming stuff. So I essentially started out on strength bias.

So a little bit of lifting, some Metcons, just making sure that I mixed up the time domains. And, um, so is that more of a structured strength program that repeats on a weekly basis that you do now, or you just do more heavy stuff? How is that different from what I do now? Or at the time when you were, when you were doing the strength bias, was it, was it just more heavier stuff and not just mat conning? Or did you start doing like a strength program? Like a lot of people fall five, three, one people follow 531 for example which is the same Monday Wednesday Friday type movements over and over and over again yeah I think it's I think it's based on a very structured either on starting strength or maybe a 531 type of program but it's definitely structured so you have the same three or four lifts that you do every week and you repeat those every single week and otherwise it's how you get strong yeah by letting something let yourself get good at something a

little adaptation actually settle in and not just switch to something else that's more fun and you gotta kind of grind on something and put your work in yeah and there's a crossfit journal article that lays out the whole program for you like there's a whole chart here's what you here's what you do if you want to follow this program so so people can just google crossfit strength bias and find the journal article that you were that first got you on kind of the the strength paradigm yeah i mean the article didn't exist when i started on it but it was the research for the article that came out a little bit later like right around the state should be a 2009 or late 2008 or 2009 CrossFit Journal article. So I stayed on that program for a while, then qualified for the games,

which I think I was really surprised and just kind of stayed on the training that I had been on, kind of writing my own as you go along. And then in 2010, qualified for the games games just still on my own programming and the time between regionals and the games i did not know what to do with myself i was like i have six weeks to train i don't know what the fuck did i have no idea what to do in these six weeks because i you know i knew i had another big competition coming up but i just didn't know how to take like shape that six weeks. It's really tough to get good or better at anything in six weeks.

And that's a very short period of time, especially if you're already trained, experienced athlete. Six weeks is nothing. Well, what I know now is that in six weeks you can maintain or, you know, dial in a volume in that you can actually start to peak out your conditioning a little bit. So that's what I didn't know how to do. And so at that time, I contacted C.J. Martin, who is most famous for being coach at Cross Invictus. He coaches that team, and he also coaches Josh Bridges, and a whole slew of individual athletes are working with him now. Somewhere in the audience, Matt Baird is going, I know that guy!

Matt Baird doesn't know that guy. Well, CJ's coach happens to be James Fitzgerald OPT, or he was at the time. I don't know if he is now. But I contacted him because his team consistently performed really well and that impressed me. And I

looked at his programming a little bit and I was like, this is kind of cool. I want to try what this guy has going on so he helped me um through that six weeks in 2010 and uh then in 2011 um I was injured for part of this season and I didn't think I was going to compete and it was like it was January and I was like I'm 88 percent don't ask me where I got that number um I'm not competing this year because I'm too injured. I can't do it. What did you injure? I had a back injury and a shoulder injury.

So apparently I partially tore my labrum when I was a kid. I probably did it. Doug knows a thing or two about that. I showed horses. Did that too? That's kind of like the cartilage in your shoulder. I was showing this horse this thing, and then he kicked me. I got horses. Did that too? You showed horses? That's kind of like the cartilage in your shoulder. I was showing this horse this thing, and then he kicked me. I got hurt.

For everyone that thought a labrum is a labia, when you guys said, Doug did that too. It's not a joke. It's the cartilage in your shoulder. Yeah, yeah. I'm not a labia. You also have one in your hip. In your hip too. But yeah, and I just found out this year, confirmed by ultrasound. There is a partial tear in it

But your hip or your shoulder so my shoulder, okay But and that probably happened when I was a kid being thrown from a horse just that just happened enough times That's the only trauma I can think of that would be enough to do that kind of damage But I had just trained on it so much it started to bother me So my shoulder was messed up My back was messed up and all i could do was like pvc stuff and jump roping maybe a little jogging so for six months i just worked on mobility stuff and technique stuff with like a pvc or but what's really interesting is

that uh that should be one thing i'm talking about tomorrow interesting stuff well you have already talked about it by the time this post so yeah i won't give but no it's interesting that when you have an injury like that you think oh man fuck my dream is ruined i i can't i can't go on now i've lost all this progress when actually the injury which makes you take pause which makes you stop and think about what you want to do and what you need to do once you heal and it gives you time away from all this training training training is the event that allows you to come back and perform better. It's like a forced break from training, like a forced periodization block

where you were forced to do nothing other than what you could do, which was rest and reinforce maybe some motion with a very light implement like a PVC pipe and think about what you needed to do. Otherwise, you just keep charging off in some direction. That could have been the complete wrong direction, but you just had full throttle. You just went for it. It could have been the wrong thing. Yeah. And I mean, now that I look back on it, it was a blessing in disguise because not only did it force me to like

take a step back and work even more on technique and move my body the right way. I learned so many things that I can now teach my clients and my trainees when they come to me and I'm like I'm injured now I'm armed because I know how to deal with it I feel like I've had every injury on the planet and honestly and I'm curious to know if you agree with this the worst thing about an injury is how much you worry about it is that mentally you're like oh my god I can't train oh my god I can't train oh my god my shoulder hurts my shoulder hurts my shoulder like it's that's all it's consuming and it's all you think about and I think for your that mentally you're like, oh my God, I can't train. Oh my God, I can't train. Oh my God, my shoulder hurts. My shoulder hurts. My shoulder hurts. Like it's, that's all,

it's consuming and it's all you think about. And I think. For your whole career, the hardest thing is to convince yourself that to get better, you don't need to constantly

grind on your body all the time. Like I'm having, I'm like only 32, but my training age is like 79. And I still, I still can't like

get past the fact that if I, if my deadlift feels slow better keep deadlifting bro when really the thing I know if you ask me what will fix your deadlift I'll tell you

not deadlifting so much but I will still try to deadlift more it's why you need somebody else to say you're being dumb and you go you're right coach

I'm being dumb and then you get better it's hard to get the lesson it's so hard to take your own advice you know it's so hard to like I own advice. You know, it's so hard. That's true. I catch myself all the time telling my client something,

and I'm like, oh, my God, I should really listen to what I say for a change. You need somebody else to tell you what the deal is. That's why coaches have coaches. Coaches need coaches. Not because they don't know. They just need someone to hold them to their word. Yep. When you know, you think you know. And then because you think you know They just need someone To hold them to their word Yep When you know You think you know

And then because you think you know You really think you know When you don't actually know You just know For somebody else Right? You just I don't know

What he's talking about Hashtag You think you know That's right I think I think one of the rules Of Twitter is Your hashtag thing

Can't be the full length Of the tweet Because then it's like Kind of hard to search for. Do you have 140 characters? Are you just making that up or is that a real rule? I'm pretty sure you don't want to do that. I can never tell when he's kidding about something. Chris is full of shit all the time.

Can you come up with some gesture that lets me know? I'll have you know, I'm the second best bullshitter in the world. The first guy is this british politician i saw on youtube the guy the guy asked him 45 times so did you intimidate so-and-so with your lineup questioning the guy says well it depends i was i acted well within my boundaries to do no did you or did you not the guy for like 45 minutes is bullshitting look i yield the crown this bullshitter this guy wins i'm runner up you started out with a really good english accent there and i thought you're

gonna keep going with it i just morphed into american i had to force it out i had to we had to hurry up get that story going oh i'm a little disappointed now yeah but the key thing is yeah we still haven't answered the first question for the record. My history is taking too long. We're talking about 2011. In 2011, I did not think I was going to compete. And so I didn't. I was like, I'm going to. Because of injuries?

Yeah, because of injuries. And I was like, I'm going to sign up for the Open and try it out and just see how it goes. And I ended up getting like 20th in the region. So after the Open, I contacted CJ again. And I was like like i guess i'm gonna go for it because the open went really well my body feels good um training is going well so what do we do so that year he helped me qualify for regionals um so what were the specific changes that he made to your programming that helped you qualify for regionals he his programming was completely different from what i've been doing

because i i've been doing really i would that alone is good pure crossfit you know like some that could mean a lot of different things pure crossfit with like a little extra lifting thrown in does that mean like you're doing days where you lift and there's other days where you just wad it up is that what you're saying no no it was like there was pretty much a wad or a metcon right when people say wad they pretty much mean metcon these days yeah um that was really funny that just threw me off right there but pretty much there was a wad every day and there was a lift three or four days a week with the strength bias thing. Well,

when I started on CJ's programming, it just looked different than what I'd been doing before. There's a lot of intervals. Um, so a lot of, you know, do this for 30 seconds, rest for 90 seconds. And that is something I had not done before. Um, and I really had no concept of why I was doing it. I just did what he told me to do. And then in 2011 at the games, the swimming thing came up. That sucked. I didn't know how to handstand walk. That sucked.

Had you not practiced either one of those? No. Not at all? No. I didn't. Yeah. And how did you perform in those? Did you handstand walk at all? Zero inches. Zero? You couldn't even get up and just like i was like i know how that feels god it was so embarrassing i tried i am totally the fittest on the earth but i gotta tell you when i came home i spent 30 minutes every single day

learning how to get inverted and do a handstand and front roll out of a handstand and then try to actually move awesome so now i can think my pr is like 40 feet but it took me a while to get there what is good well i've never been upside down ever in my life so what is good for walking with your hands i use my feet i have these perfectly evolved things that carry me to and fro and i i bound with the earth's gravity it works really good so how far is good for walking? What's like the world record in handstand walking? I don't know. Didn't Rich Froning do like over 100 yards?

While shooting targets with his feet? I have no idea. I think he just went the whole field. Yeah, I mean, so almost 100 yards on your hands. Just at the games. 50 yards. I'm sure. I bet you the world record is something just out of this world.

I bet you it's like 15 miles. The world record for one arm pull-ups is like 200. What? Yeah. It's like, it's something ridiculous. It's like 120. That guy's only got one domain. That weighs like 30 pounds. The world record for like one arm, one finger pull-ups is like 36.

What? Yeah. But see, that's ridiculous. They're so far out of like concept. got one domain the world record for like one arm one finger pull ups is like 36 what yeah they're so far out of like concept it sounds impressive one giant arm and the other one's like real skinny

it sounds impressive that's such a narrow domain that's so narrowly modal I think the world record in 24 hours is like 11,000 pull ups yeah it's ridiculous

some people are just not kipping yeah so you finished the dude he's like six four you finished 2011 you got better at handstand push-ups but or handstand walking but you didn't get better at swimming from what i know and then no i hate swimming i just hate it she's been avoiding swimming so then you went 2012 yes so um i just uh decided to work with a different coach in 2012 but i didn't know who to work with um so i didn't find anyone until like january so i started working with doug chapman who is hyperfit usa or crossfit ann arbor which

is in michigan and he's more more famously Julie Foucher's coach than he is my coach. I worked with him last year. I'll call her Foucher. Foucher. She's America. I love the Foucher. Because I went to so many training camps at Doug's place, we got to be really good pals.

She's legit. I love her. She's awesome. She used to come on the show, CTP. Uh-oh. You're on. It's another tweet. Got the camera shake. That's all right.

So yeah, where were we? 2012. You're going to tell me your game's history and how your program has changed over the years and the mistakes you made, what you learned along the way. Going on Doug's programming was like... That stuff.

Beyond Doug's programming, I basically felt like he was trying to kill me it was just hours and hours of destructive volume every day that maybe if you're 23 it's not gonna kill you but yeah I will be turning 37 in May and have been training CrossFit for almost six years now. That is, I will say that's the biggest thing I've learned in my training life is that it's really humiliatingly obvious that I am not quite what I was when I was 19

and doing silly shit and feeling like a hundred bucks afterwards. A hundred bucks, I say a hundred because a million is not realistic. A hundred bucks is good. I used to be like, I used to be like i used to like on the bench i played football in college right i we had to train for the 225 rep test and i was pretty good at that my best all time was like 38 or 39 reps i was i was happy with that yeah 225 but you train for it by we train for it by doing fucking 10 sets of 10 under 10 sets of 10 bench with 275 with like a minute rest between sets. A minute and a half rest,

two minutes rest at the max. So I was really good at benching. And then you go do like five sets of 10 incline press and then 100 reps of pushdowns and then go do a bunch of pushups and running after because your coach just says, oh, just do all this shit because that seems like it's good.

And you just do it and you have no problems. Now, if I do five sets of 10 once, I can't bench for like three weeks because my biceps are inflamed and throbbing that's the most notable thing about you know i'll use bunny ears aging is that i mean it's the recovery is just slower don't recover as fast you don't respond to training as as quickly i feel like. So this year, it was actually, I went to OPT training camp in January this year and one of the, I couldn't participate

because I had the flu, which sucked because I had to watch everybody else working out and I was just sitting there in a sweatsuit shivering. Sweating and shivering. I'm actually glad that I went because the one thing that soothed me to hear was, you know,

if you are, if you do have an older specifically training age, it's okay to train sub maximally. And that was a relief to me because it essentially, it meant to me, I don't have to go balls to the wall every single day and just destroy myself in the gym. Cause not only is that hard to recover from,

it's also not very much fun anymore i think you need for a while yeah you need more sub max reps you need more space in between intense specific exercises and i think the real thing that came into focus to me over the years is that you need more variation with time like as somebody on your level with your training history uh can't go into the gym like every day and grind on the same list of things. Mentally you get dull pretty quick. Physically you just, you lose your sharpness really quick. You need, need more variation. That's, that's like the, the golden training rule is that when you start off, you need to pick a few things, get really awesome at it.

Kind of like your, when you did your strength training program, like you, you bench, you squat, you do pulls, you work your Olympic lifts, you get technically sound. You do that all the time. But with time, you can't really just keep doing one kind of lift all the time and keep progressively adding weights. You're going to hit a wall, and if you keep pushing, you're going to lose more time than just a tiny little tweak or injury would

put you on a belt. You need to learn when it's time to go up to the next level and get a bit fancier. Which, by the way, we talk about that in a simple strength seminar, homie. Isn't that right? Shake that camera. Yeah.

Yes. And I think also it's not just that training so much volume or balls to the wall every day wears you down physically, but also mentally. Like, you know, if you really don't want to go to the gym that day and you're kind of begrudgingly showing up at the gym

and just going through the motions, you're going to get less out of it than if you're like, I am about to handle this shit today, and you go in there with a much better attitude, you're going to get more out of your training. So that is what is different this year about last year. And I called up Doug this year, and I was like, I love you, man.

Love you. And you will always Doug this year and I was like, I love you, man. Love you. And you will always be a coach and mentor to me, but I'm honestly, I cannot hang with your program. And it's, it's a CrossFit breakup. Yeah. So it's not you.

It's me. Yeah. Less testing, less volume, more training. Yeah. It was just like, you know,

do every minute on the minute for 10 minutes do as many no i'm sorry every minute uh do max back squats at like 135 pounds and then rest the following minute and repeat 10 times and then do then go do karen or you know it was just like that kind of volume and i just i wanted to kill myself if I did that right now I would be sore for like three weeks which one was Karen I don't know the girls oh shit yeah yeah

fucking McGoldrick I tell you I'll tell you I got like five wall ball shots into this I got five in and this guy starts screaming at me. Come on, only 145 to go, bro. Oh, God. Please come to my gym and work out.

Like three weeks later. Please come to a class at my gym. Three weeks later, I'm walking by leaning my body forward so I'm going to fall over and put my foot out. That's how I had to walk, you know? Like sliding along a wall. Where you walk and you try not to bend your knees at all? Yeah, you just try.

You lock it and you unlock it. You just fall for it and lock it again so you don't fall down. Oh, no. Brutal. What do we got for Twitter questions? Well, we're not going to move on to that first. Yeah, we're going to come back to that. Let's take a break real quick,

and then we'll come back and finish out your history and uh well you pretty much did that and then we'll uh get to the questions people asking on twitter technique one is going to be mike mcgoldrick part two of the rope climb it's gonna be insane quick reminder mike mcgoldrick also offers crushing coaching just as sh Shane was talking about. So if you want to go look up Mike McGoldrick for remote coaching, you can check it out in the shop on barbellshrug.com. You'll pay him to scream at you. You'll become awesome.

Watch his rope climb. Hey, guys. This is Rich Froning, and you're listening to Barbell Shrugs. For the video version, go to fitter.tv. All right, we're back. Hopefully you enjoyed the rope climb video. Good job, Mike. I know, I did.

I'll be climbing a rope in my chairs and everything. I will always be the fat gym kid. Move it in, Al. So we kind of wrapped up your training history and going to the games and all that kind of stuff. And let's address some questions.

The one question we tried to address at the very beginning of the show, 30 minutes later we're getting to it. Now I can't find it. Oh, yeah. If you could go back like five years, what would you advise yourself? I think... To do. The queen is English. I was interested um i think that it

knowing what my weaknesses were knowing what my goats were and ignoring them because it wasn't written in the program so i knew i couldn't hand walk and i had seen hand walking on, come up on the main site and I was like, I should probably train this, but it's not in my program. So I'm just not going to worry about it. Um, so I should have listened to my instinct and done some practicing on it anyway.

Um, even though it wasn't written in the program and, you know, swimming that year is another thing that was coming up on the main site. I ignored it. And then Dave Castro threw us in the ocean yeah that's one thing I've noted that I started doing after I forget what year which year it was but I saw something that only popped up I think it's the ring handstand push-ups it only popped up once or twice in the crossfit.com workout of the day that whole year it only popped up maybe twice

and then they had it at the games and i and i go wow i i can't just like start programming what i think crossfit is like i think a lot of coaches do that they're like oh you know this is what i think crossfit should be and they program that way or what they would and they kind of detach completely and so i know i every few weeks weeks I log on to CrossFit.com, even though I'm not doing CrossFit.com, and just see what movements are going on and kind of seeing what their expectations are, the volume in some of these hero ones.

I mean, it really is foreshadowing for the games. If they're throwing in something that you haven't seen before, like bar muscle-ups, I don't think that is a coincidence like my prediction on the bar muscle ups is we'll see it in the open oh this year that's my prediction really my only reason i think they may not is just because of equipment for most crosser gyms if they have like the road bars double bars that you can't if you have the spiel bar you're good to go but most i'd say maybe half the gyms i see now have that that double bar that you can't. If you have the spiel bar, you're good to go. But most, I'd say maybe half the gyms I see now have that double bar where you can't do a bar muscle-up. So we'll see. Yeah.

So basically you said nothing there. Maybe there'd be a muscle-up, bar muscle-up. But, you know, on second thought, nobody has that. So maybe they won't. I don't know. What the fuck am I talking about? I think they want to. They would love to. See, my predictions, I like want to they want they would love to see my predictions

i like we pray we know what we're gonna see in the open right because it's the same thing every year just mixed up a little differently five amraps yeah right one will be shorter you're gonna see some burpees one will be longer and there'll be other amraps in between those long and short ones there's gonna be and there'll be randomly double unders there will be wall balls there'll be snatches yeah i saw that mcgoldrick yeah he's referring to an article this guy posted on his blog which is a statistical analysis of all the movements from i think he did it in 2010 2011 2012 he's kind of covered it every year. This guy's got way too much time on his hands.

I wish I could find this. Right? The statistician that has too much time. I love CrossFit so much that when I get home from work, I do statistics on it. Well, actually, running the stats isn't super, super hard because pulling the data is pretty easy because the game's website pulls it off.

You can pull it off the game's website pretty easily, I think. I don't think he's having to type it in. I think he can kind of like export a folder maybe. I could be wrong. Anyways, he did an analysis. Like the most important CrossFit movement is like the snatch. All right? So that's like the most important movement to have.

Last year they were calling, after the Open, they were calling it snatch fit. Snatch fit. We were making fun of calling it snatch were calling it snatch fit i'm down so many snatches oh we're buying that domain now don't you want to have a dot com i got it don't you want to have a meet where you do snatch and you squat for one rms yeah i was wanting to do yeah i was wanting to do a uh i was wanting to make a sport where it's a snatch one rep max you know kind of like in weightlifting and then a back squat one rep max and that's it well that would be an interesting data study i think that's what i how how do you how relative is are those two numbers well i want i want to do that because that's what i'm good at like it's like because i'm not competing in anything i can't win fuck that yeah jerking is hard so i just want to to snatch. That kind of jerking, sure. Jerking is hard.

What were we talking about? Chris derailed me again. Oh, yeah, we were talking about the stats of the movement. So he statted out the movements, and I think he statted out the time frame for how long the wads might be and all that kind of stuff. But snatches are the most important movement, and then like pull-ups and wall ball shots.

There was like five that you're pretty much guaranteed to see. I did not do a single pull-up at the CrossFit Games last year. At the Games? At the Games. Yeah. Not a single pull-up. Oh, really? Yeah.

Because, well, I didn't make it to – did they do – yeah, Fran was the only time they did pull-ups. The very last workout of the whole game. But you'll see them in the Open and at regionals for sure. Do you think – I mean, they always do chest-to-bars. They do chest-to-bars every year now. Do you think they'll finish out with that Fran ladder again this year? No.

I think they may be doing butterfly chest-to-bar pull-ups. People need to learn how to do those. I have a great idea to do it. I'm going to get your chest-to-bar up here. So much to tell Mike he doesn't have a microphone in front of him. Yeah, we're all pausing. You're hearing silence. No one can hear you.

We're all like, that is very tentilating information. What he said was he did think they would do the Fran ladder as the last workout again for the Open. Classic. That's McG's prediction. So what would you go tell yourself did we get that what uh what would you go back she would be better at facing the thing she knows she's bad at okay yeah like dealing with it happened every year my weakness that or just a

goat that i ignored has come up every single year. So this year what's it going to be? What did you ignore this year? She's already ignoring swimming. Swimming still? Anything else that you're like man I did not practice my GHD med ball throws this year. I have only practiced like parallette grip handstand pushups.

Just not very much at all. Hardly any. I think bar muscle ups is something I should start throwing in there. Rise of the goats. I don't know. Just what, I mean, I've never been inverted on the ring, so if they do throw in handstand push-ups on the rings for women, yikes. That sounds gnarly.

That's going to be yikes for a lot of girls. Even the top dogs. Yeah, what's going on with your mic, bro? It has fallen down quite a bit. You've got droopy rod syndrome. Oh, man, his microphone's all jacked up. What's the next question? Another really good question that someone asked was,

how does it feel to be a role model in the CrossFit community, especially the women out there? Well, that's a hard question to answer because I don't think I think of myself that way. That's what all role models say. That's what I say to myself in the mirror every morning when I brush my teeth. God damn, it's hard to be a role model but I'll keep doing it because these people need me who give them the dick and masturbation jokes if not me you want to go on the internet for that like to some random untrustworthy site you got to get it from this show I'm just gonna hold my

mic up like this the rest of the show. It is not working. Someday we're getting new mic stands. By the way, guys, if this is your first podcast, there's usually more information interspersed with the bullshit. So you don't want to face the fact. You don't like to make it uncomfortable to be known as a role model. Get a little embarrassed by it. No, embarrassed is not the right word. i mean it humbles me absolutely i am embarrassed

in the in a kind of like oh stop it kind of way oh no i'm just i'm just a girl trying to work out what's the question again how does she feel about being a role model in her sport he is it's true you do it on purpose don't you you're like i'm about to fuck some shit up this listens is like it's like man y'all get derailed a lot and then when someone comes on the show they're like it is so hard not to get derailed we were as i'm fucking bored in this show i'd be without my derailing let Let her finish. Let her finish, Mike. I mean, the main answer is like, I'm humbled by that. I think it's, you know, it makes me feel good to feel like people are inspired by me.

And it makes me want to work harder. Yeah, you can't screw it up now. I don't want too much pressure on me. Will I make it a fifth time? I don't know. But there's a lot of eyes on me. So that's a little unnerving to think of it as an expectation. But I don't know. I think it just makes me want to have as much integrity as possible

and walk the talk as much as possible. Hashtag. Hashtag. Walk the talk. If you don. You know, hashtag, hashtag, walk the talk. If you don't make it, whose fault is it? Yours. Exactly.

Just blame him and bash him on some other show. We haven't even talked about that. So Mike Bledsoe is my coach this year. Yeah. Now the whole world knows. So if she, if she wins, then she'll get all the credit.

But if I lose, if she doesn't win, if she loses, then it's all my fault. That's how it goes. It is, yeah. That's how every coach is, you know, in every sport. We will be cheering for you.

I'll be eating cheesecake and drinking beer and going, you get that water. So are you going to make the trip to West Palm Beach for the regional? It'll be fun. I'll be there. You could podcast from West Palm Beach. I'm taking CTP with me. In the very least, he's going with me.

We're going to get some good footage. We're going to have a good time. I don't know. Does Doug want to go? Doug, do you want to go to West Palm Beach? What weekend is it again? Middle of May. I could be in town that weekend. But not anymore. I'll be in West Palm Beach.

I was going to be in town. Yeah, I'm down. Let's do it. We're like pimping out the Southeast Regional. So what? So we did a Daily B.S. earlier today. Any questions that you have on your Twitter? One of the questions was, which is a little different than what would you tell yourself

if you could talk to yourself five years ago? What are some mistakes? I can't find the question. We should definitely talk about that. That's the one we started with. There's a really good question. We spent an hour trying to answer it. What was your biggest training mistake?

That was Charlie on Twitter, at iCharlie3. That dude's feed is going to blow up. He's going to have like 20 new follows. Which is pretty good. That's a huge number of followers. No. My biggest – I just made what I think was the biggest training mistake. So that's an easy question for me to answer.

I was – after the games this year, yeah, I read a lot of books. And one book I read was talking a lot about ketogenesis and, you know, how good the ketogenic diet is for you. And, you know, what girl doesn't want to be lean and have a six pack instead of a four pack? Sure. Sounds sexy and all that. I mean, I'm 6% body fat, but I only have a six pack instead of a four pack sure sounds sexy i mean i'm six percent body

fat but i only have a four pack so how do i get how do i get a six packs but i want to dude i am so sorry no you just got to get different tools from you read the book you read the book yeah i read the book and so i I read the book. And so I'm like, I'm gonna do this ketogenic thing. Cause I'm going to burn a lot of fat and it's going to be a fuel source for me and be ready to go. And I did that for like six months after the games this year. And it's only an off season thing.

If you're trying to get stronger. Yeah, it was bad. Oh God, it was bad. And what I realized is that I was thinking of myself. I mean, I coach so many people and most of my members, clients want to lose weight and get leaner, but they're not working out like five days a week, four hours a day. And so I was still thinking of myself as

like a weight loss client when I need to be thinking of fueling myself as a performance machine. So I was for six months, I ate less than 50 grams of carbs a day and I didn't really get any stronger. My numbers didn't drop off, but I didn't get any stronger. Doug just rolled his eyes at you. I was like, rolling my eyes like, fuck dude,

I'd feel sick most of the time if I tried to do that. I got really depressed. I was, I did not want to go to the gym. And every time I forced myself to go to the gym, I resented it. I was like, fuck this. Why am I here?

I'm not having fun. It sucks. I like your style. Oh, you're bound to be depressed on that low-carbon take. But I still forced myself to do it. Finally reached out to Rob Wolf, and I was like, please help me. I think something is wrong with my diet.

Could it be something in my diet that's causing this awful depression and me to not make any progress on lifting, which in the off season is when you want to get jacked and shit. Lots of progress on lifting. Yeah. That's right. That's when you get strong.

We're doing all lifting. And he was like, well, are you eating enough carbs? And I was like, huh. Well, I've kind of been doing this ketogenic thing for the last six months. I've kind of been eating no carbs. Negative carbs? Is that possible? Like ever. I could see Rob Wolf shaking his head at his keyboard just like, oh, God. Yeah. the last six months i've kind of been eating no carbs like negative carbs is that like ever see rob wolf shaking his head his keyboard just like oh god yeah no he was like dude ketogenic

diet is for fat sick people and you need to eat carbs and he told me to eat two grams of carbs per pound of body weight on training days which was like five times as much carbs as i had been eating um you start feeling better like right No, it actually took a while. Did it? Yeah, because I think I just was like, I was deep in the hole of melancholy. I was like, why am I alive? I don't know.

It was bad. I get in some discussions with some ultra-ketogenic diet people, and they're like, well, you can't get the benefits of ketogenic unless you've been in there a long time. And I'm like, well, I did it for six weeks, and when I reintroduced post-workout shakes that had sugar in them, I saw a big jump in my performance. I'm like, well, you just didn't go hard enough, long enough.

You didn't do it well enough. Kind of like vegans. That's true. You're not doing it well enough. No, that's what they want to say. So how long were you in ketosis? Because I want just as a, as a reference, I would like to use you as a reference. Like how long were you in ketosis and, and did you see any benefits out of that? Um, I really didn't get any leaner because I think I was essentially in starvation mode. And so my goal was to lean out a little bit, which was stupid because I should have been trying to put on muscle.

But I didn't really lean out and got into ketosis very easily. So six months, essentially. You spent like six months in ketosis? Did you come out every couple of weeks? Yeah, I was in and out. Occasionally I would do a carb load if I felt really, really bad. So how frequently would you do that? Well, I started out doing it. When I first started playing with ketogenesis, I was doing like a carb cycling. So like I would carb load twice a week. And then I was like, well, I only need to carb load on the weekends after reading Pasquale and then after that I was like well I then I read the other book

about the low-carb living or whatever the it's new one Volek and Finney it's got a lot of it's got a lot of PR but um then I was like I really don't need to carb load ever at all so but then I would you know everyone has moments of weakness so I would occasionally eat like a whole bunch of carbs but it wasn't it wasn't frequent enough that it made me start feeling any better so is it accurate that I picked you in these dark times training feeling bad in a blacked out weight room like with the cure blaring and you like you know brooding behind the bar but before you lift and the depressing 80s music's pumping and you're trying and like all i want is like anything anything with sugar in it

pint of ice cream it's like you're psychic were you watching me he's a creeper no i wasn't watching you i've just been there before no it was bad so don't don't read books well what I will say for myself it just like defend myself a little bit is that when I read research on something and i want to know how my body's going to respond to that particular kind of diet then i try it and i'm really committed to it so you know it was a hard lesson to learn just at the wrong time of the year but experimentation is important well yeah i mean i don't know i don't know when a good time of the year would be like you wouldn't want to do that right before the competition season look right

now it's still away from pot would i have learned that had i not made that mistake i don't know but you learned i mean around the time you screwed up you lost some progress you but you did commit fully the experiment you you realized exactly what was wrong with it and you lived there for a while and now anybody else who approaches you with that issue you can share a real experience with well and i was open-minded enough to know that Rob Wolf knew what he was talking about, and I was going to try what he told me. Yeah, he's a smart guy. I don't eat two grams of carbs per pound of body weight on training days.

I don't eat that many carbs because I don't feel like I could really consume that many without getting sick. But I eat a lot more carbs now. Mike, right around the same time, Mike and I started working together. He told me to start supplementing with BCAAs and also some kind of starch to mix those together. And so I'm doing that now. And this is the first time.

Into a workout shake. This is a liquid thing while you're working out. Yeah. What kind of shakes aren't liquid things? Well, I don't know. I don't know. I'm sure you're just taking the BCAA. For the audience, it's a liquid thing you drink.

Can you put in some crickets right after he said that? Because there's a moment of silence when nobody... It's plasma. No. Okay, now you're taking BCAAs plus some type of starchy powder. Mm-hmm, which I believe the recommendation was Waxy Maize, but I cannot take Waxy Maize because I'm allergic to corn. Mm-hmm.

And so I reached out to Rob again, and he said take Vitargo, which is apparently a Swedish company that makes supplements, and it's made from fractionated barley, apparently. Sounds fancy. And it's gluten-free. So I use that instead of Waxy Maize. And I think that's helping too, because this is the first year I've ever supplemented with anything.

I've only ever eaten food up to this point. I've never taken protein powder, anything other than like food and fish oil. Well, a long history in fitness. That's crazy. Yeah, 17 years. So now that you started taking the shakes and stuff, how long did it take to notice a difference? Well, and that's an interesting. And what was the difference?

That's interesting too because I started that about the same time I started eating more carbohydrates. So I think both of them are contributing but I'm actually enjoying being in the gym again I'm able to push harder during my workouts it but most noticeably my mood like I don't want to sleep all day anymore so I feel a lot better I'm happier people can talk to me without me buying their heads off and usually a good thing yeah that's when you own a gym and people want you to coach them it's kind of good to be nice

yeah you have to be nice makes me feel like breaking back out some sweet potatoes in the morning I'm planning to do I'm planning on a comeback where I'm doing a meet

in my garage just me like in May a solo meet solo meet did you buy trophies for this I'm not going to do the meat joke.

M-E-A-T. M-E-A-T. But no, I'm going to come back. I'm going to go out in my garage one crisp, beautiful May morning. I'm going to do a meet. Just me. Three attempts. Each lift.

Squat. Bench deadlift. I'm going to see what I can do. So I've got to get back at it. I've got to start eating these carbs. I mean, 500 grams of carbs a day? You've got to start eating carbs? 500 grams of carbs a day?

You need at least 500 grams of carbs a day. Plus 8,000 grams of protein? That's 2 grams per pound of body weight. That was a joke. But I will say you're never too experienced to learn that you're making some dumbass mistake. Because I've been eating like 100, 150 grams of protein for like a year, which is, you know,

I weighed like 275 pounds. I think, by my science, that's not enough. Two grams of carbs per pound of body weight on training days. Yeah, just on training days. You're talking about protein now.

I'm talking about protein, but I don't know how much protein should... Look, I'm a big, sexy man, Doug. How many grams of carbs do I need on my training days? Which, by the way, now is about five days a week.

I don't want to brag, but it's pretty intense. I'm getting after it. I'm throwing weights around. I'm screaming in my garage. My neighbors think I'm a crazy asshole. I've lived there for like two weeks. 100 grams of carbohydrates. This dude moves to like the nice suburbs. He's been there for two

weeks. He's like, oh! Last night I'm pulling speed deadlifts with fucking Westside Connection blaring at 9 p.m i was just about to say can you paint the picture west side connection great can you paint the picture for us like you set up my depressed lifting in the gym with the lights are off i felt pretty good i i blare uh i blare the clash i blare the most inappropriate gangster rap i can find because I feel that if you don't have cursing in your rap you're committing a great sin. It's not what rap's for. It's like

trying to eat tofu pizza. It's a sin against God and all creation. So you don't listen to the new MC Hammer where he raps about Jesus himself? Look, Jesus is fine but he has no place in my rap. Jesus shouldn't be in the rap game. But do you try to mostly lift when it's storming and there's like thunder and shit.

The only thunder comes from my effort. And then you're like, boom, boom, I'm going to squat now. That's a boom, boom. I'm going to edit that out and make it my text message. Boom, boom. Boom, boom, I will squat. Can you pull that audio? That's going to name, ringtone.

Someone added the barbell for their phone. Yeah, someone added the barbell. The click, click, click. And joking aside, I think on the days that, like Mondays I'm hitting hard 5x5 squats again, that's pretty brutal. So I think I'm going to enjoy a little sweet potato mash with my protein that morning before I do that.

I want to thank the both of you for raising my awareness. There you go. And eat some sodium on top of that. It'll help. Really? Doug's getting tired of holding that mic. I know to thank the both of you for raising my awareness there you go and eat some sodium on top of that it'll help really I know I'm like take a nap we got one more question from uh the handle is at ctp shrugged strange I think I know that guy he asked you ask a question yes shana can you introduce me to julie foucher that's our final question did you also want to meet her boyfriend oh so he can shake shake so they can fight he said no no probably earlier you were saying that you read a lot of books yeah you got like

top three books that you recommend for everyone before we close out that's kind of boring isn't it no I don't think so it's a good

it's a good balance it's a good balance with all the other bullshit we've been doing about diet or no just in general like your top three training books

that you would recommend ketogenesis Horton Hears a Who and what's the third one what's the third one Horton the third horton here's a who that's all right um oh gosh i mean i think uh natural hormonal enhancement by rob fagan was really good um it it gives you a really good idea what the hormones in your body are doing like what role they play and how to use them to your biggest benefit so that's a great book natural hormonal enhancement that's really mouthful you can't get it on amazon

though you have to get it self-published so you have to get it just search the internet for it and you can get through his website what's um recently i read a book, it's called Ultimate MMA Conditioning and it's by, um, it's by a guy named Joel Jameson, who I think actually OPT has studied with. Um, and he has some really great methods for conditioning and also, um, how to use basically periodization your training and doing blocks of certain types of training how to train energy systems so that they don't interfere with each other or negatively affect each other there's some great info in that book so yeah it's a great point that even though it's marketed towards mma people like all those training principles still apply to crossfitters and

football players and baseball players and anyone that's trying to get into like really high performance athletic shape and if you like to geek out on sciencey research and shit then that and football players and baseball players and anyone that's trying to get into like really high performance athletic shape. And if you like to geek out on science-y research and shit, then that is something you will definitely enjoy. Can I put that on bumper sticker?

Yeah. Joel Jameson is a smart guy. I haven't read it. Do you have that book? I don't have that book specifically, but I've seen stuff he's done before and I really like everything that he does.

That's our next shirt, CTP. Geek out on science-y bullshit and shit. Barbellstruck.com. There you go. You got one more book to name. Pressure's on. Should have told her this the other time.

I know. I didn't. I didn't know he was going to ask the question. Otherwise, I would have let you know. Yeah, I don't know. I would have to think more about it. She will tweet it out. She will tweet it out between now and Wednesday.

There you go. The secret. If you dream in your mind. Hashtag science-y shit. You will have what think more about it. She will tweet it out. She will tweet it out between now and Wednesday. There you go. The secret. If you dream in your mind. Hashtag sciencey shit. You will have what you dream about. How do you spell sciencey? It's science with a Y on the end. Dummy.

God. Do you keep the E or do you drop the E? No, you can leave the E in there. I'm for E except after C. Why? It has nothing to do with EY. Chris went to public school. That's what I'm going to put on my phone.

I have a 4E except after C. All right. Let's wrap this up. Doug, what do you want to promote slash plug, whatever? What do you think is most applicable for this show? Faction food? We didn't talk about mobility at all. We'll talk about faction foods.

We did talk about mobility when we were trying to pimp out McG. Yeah, we did talk about mobility a little bit. I'll plug the mobility kits for this guy right over here. If you want to improve your mobility and you want to work on your soft tissue restrictions, mobility kits at mobilitykits.com. The same one that this guy has right here. That's a life-size figure right there.

That's really how big it is. It's really that big. This is how big it is. I'm sure it's kind of like downhill. I'm watching two shows and going and making the first masturbation joke. And I'm just like, oh my god.

That's not a masturbation joke. You should do a tweet. A favorite episode this is gonna be it that's right we plug mike's kit literally so yeah yeah it is my hands are clean all right Chris, what do you got? What are you plugging? Nick Goldrick's not going to let us do any more advertising. I know. No way everybody's going to be like,

I'm going to get one of them mobility kits. They're going to go off the shelves so fast. Yeah, well, go to the blog, thechrismoreblog.com, read it, check it out, send me a message, tell me what you think. The Simple Strength Seminar is pretty cool.

And that's all. That's my humble plug. That's it. The Simple Strength Seminar is pretty cool. And that's all. That's my humble plug. That's it. The Simple Strength Seminar is pretty cool. That should be on the box. That's pretty cool. You're going to bend over my blog? Yeah, but you should credit it to New York Times.

That's right. That's right. Testimonials from readers say Simple Strength is pretty cool. All right. What do you got to plug um actually i want to plug my new sponsor um the bg labs they make really awesome bcaa supplements i think their main focus is creatine um i take their pre-workout mix called berserker which is oh yeah you tried that shit today didn't you i told you that for the first time today i was like a part of my brain woke up that i didn't i think it was asleep

it was like speed coaching yeah it was i gave him way too much coaching on speed you mean i've only coached on speed a couple times yeah but today i felt a lot like that uh but yeah i probably over coached due to Berserker today. The Berserker. Sounds great. I like it because it gets me all jacked up right before. I'm going to just chug a bunch of it right before I work out. God bless you.

Gives me lots of energy. But yeah, check out. I believe their website is thebglabs.com. They got good stuff. BG, like the BG's the band? BG, how do you spell that? Or just B and G? T-H-E-B-G.com.

Just want to clarify, fellow BG's fans in the audience. Sure, there's tons of them. If you live in Decatur, Georgia, should they come train at your place? Oh, they should come to CrossFit East Decatur. Yeah, CrossFit East Decatur. I love my gym.

It's very big. We have 10,000 square feet. Yeah. Which you will see in CTP cam following soon. Is there a CrossFit camp? You guys worked out with me this morning, so sort of. They worked out near me this morning. I wouldn't call what we did was working out.

We lifted some weights. Bullshitted. My hamstring started bothering me, so I had to quit halfway through. But, you know, whatever. That goes into the whole training age thing. We are on Twitter, at CF East Decatur. There you go. You have a fan page for Facebook?

For the gym? Yeah. Yep. CrossFit East Decatur. Check it out. All right. Make sure to go to Facebook and like our fan page, Barbell Shrug. Go to our website.

I like it. Barbell Shrug. You do like it. I do. Shane is a fan. Isn't that right, Jason? Hey, we finally got it. Oh, shit.

Is that an inside joke? Yeah. You'll see when you watch the episode. Watch the video, though. Watch the video. iTunes doesn't get that. Yeah, shit. Is that an inside joke? Yeah. You'll see when you watch the episode. You gotta watch the video. Watch the video, though. Watch the video. iTunes doesn't get this. Yeah, sorry.

Yeah, so go to Fan Page on Facebook, follow us on Twitter, and go and sign up for our newsletter so you can get all sorts of updates in your emails. We don't send out too many, I don't think, a couple times a week. Just get notifications of technique wads, daily BSs, stuff like that. You know, change your life. And notifications of this show coming out. And also what else we want people to do. I want everybody to take this episode right here if you enjoyed it

and share it on your Facebook wall for all your homeboys and pimps and hoes to see. Thank you, producer. Go to iTunes. And if you really like this episode and if you really like this episode and if you like this podcast give us five stars leave a comment

only positive comments and five stars leave us a three star review if you plan on leaving anything if you don't like us that much if you plan on leaving anything less than five stars

don't do it alright just never mind yeah pretend like you didn't hear that just go listen to another podcast or something alright

see y'all next time that is it thanks guys