Barbell Shrugged - 61- Interview w/ Travis Mayer and Matt Baird at the CrossFit Games South East Regional

Episode Date: May 22, 2013

On this episode of the Barbell Shrugged podcast we traveled to West Palm Beach FL for the 2013 CrossFit Games South East Regional where we interviewed Travis Mayer (who ended up taking 2nd place that weekend) and Matt Baird who was ranked 10th in the world for the 2013 season.

This week on Barbell Shrugged, we're at the Southeastern Regionals for the CrossFit 2013 Series. Matt Baird and Travis Mayer get physical while Shana Albertson cooks. 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 dot 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 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. Forgetting any shirts. And music. Come on in. You better never let it go. Go. You only got one shot.

Do not miss your chance to blow. This opportunity comes once in a lifetime. Oh. Oh. All right. I'm Mike Bledsoe here with Doug Larson. We're hanging out at the Southeast Regional for the CrossFit Games. With new up-and-coming rapper, Travis Mayer. What's up?

What's up on camera? You caught that earlier? He got it. He's nodding it. I was recording over here, so we at least captured the audio. Yes. Beautiful. You caught that on camera? You caught that earlier? He got it. He's nodding it. I was recording over here, so we at least captured the audio. Yes. Beautiful. You caught that whole rap?

Yeah. Oh, shit. You're going to be famous. Travis is here to compete. He is from in the Atlanta area. Woodstock, Georgia. Woodstock, Georgia. Head coach at CrossFit Silos.

Correct. And you won third place at the OC Throwdown. I didn't win third place. I took third place. Winning would be first, right? You won third place. This is how I make people feel better about third place. That's right.

You won third place. I did. I did win third place. I won something. I did it. Which actually is a really big deal. A lot of people probably don't even know what the OC Throwdown is if they aren't in that region of the United States or if they're not in the United States.

Maybe talk a little bit about that. That's a big competition. Yeah, so you had a qualifier online that was three weeks long. You had a place, I think it was top 30, and then was the pro division, then they had top 30 in the amateur division, but pretty much invited 60 athletes out. So that was big first competition coming back after fracturing my L5. So went out there,

tried to see how I held up against some of the top games athletes. Because half those guys were basically games athletes. Yeah, there was probably about 15. Yeah, there was a big qualifying showdown. You had to qualify to go there, basically. It was not just an anybody competition. Yeah, I think there was like 700-something men tried to qualify, and they only led in the top 60.

Well, that makes me feel better. So just qualifying is a pretty big deal. And he won third place. Winning. Makes you feel even better. I did. I did win. Real quick, before we get too deep in this conversation,

we'll talk about how you fractured your back. Fantastic. Great story. Teaser. Make sure that you go to barbellshrug.com and sign up for the newsletter that way we'll be able to update you on all the stuff we're doing we're not very good at mentioning you on the podcast if you've noticed

because we're always talking about different stuff and I'm a little scatterbrained and you could be watching this in the future and all the stuff that we talk about is over you can hear about all my raps on the podcast we'll be posting it if Travis doesn't make it to the game The stuff that we talk about is over. You can hear about all my raps on the podcast. That's right. Upcoming album coming out soon. We'll be posting it.

If Travis doesn't make it to the game, he's going to make an album. If you're an iTunes listener only, you may not be aware that we also have something called the Daily BS. On the website, if you click on the Daily BS, that's where we have really short YouTube videos. Two to five minutes in length where we answer the questions that people submit. So a lot of people send us questions. We really don't have the opportunity to answer them on the show. So what we do is we just, it's real quick and to the point. If you don't have time to listen to an hour long show, but you want to learn something,

I think we're close to 100. I'm sure we're like 140 right now or something like that. 140 quick answers. That's quick. Yeah. It's pure content. So if you're a person that likes to just get quick answers so um that's quick yeah it's pure content so if you're a person that likes to just get quick answers it's perfect yeah if you want to cut through the bs of of barbell shrug which that's half the show and want to just get pure content just go to those

youtube videos seriously um and then we also have technique what on there so check that out those are some videos just on technique it's not just just a demonstration. It's also an explanation. All right. All right. Let's get back to Travis. I should add that in my rap. It's not a demonstration. It's an explanation.

Boom. I gave you that. You owe me. We'll call it the blood so. When you get famous, yeah. Your first CrossFit rap. That'll be in there. The blood so.

What what. All right. So last year, first week of the Open. And you actually came to the Faction Games. The last time we did Faction Games was 2011. Yeah. Did you win the Faction Games? I did. You showed up and cleaned house.

That wasn't your most notable accomplishment? It was. OC Throwdown beat the Faction Games? In Tennessee it was. Yeah. So, yeah, that was the last time we had Faction Games. Came in, cleaned house. That was cool.

Awesome event, by the way. Thank you. And then you did the Open. I attempted the Open. You attempted to do the Open. You probably did pretty good the first week. And then you fractured your L5. Correct.

So, it's embarrassing talking about it, but actually started thought I did it Olympic lifting, snatching, when I stepped off the platform and then pretty much fell to the ground. But later come found out, my girlfriend was like, hey, you remember when you were at your brother's wedding and you went jumping from your back to your feet and you slipped

and then fell straight on your back and you were in instant pain? That might have been it. That might have been what really actually caused it. So dancing, rapping and dancing. So it was not Olympic lifting that hurt your back. It was some other crazy bullshit on the side. It added to it, but it was probably more the dancing, yeah. Yeah, more the dancing.

Dancing does hurt. Lesson learned. I guess I'm going to stop my dance-offs that I have on the weekends. You should stop. It's not good for you. So you fractured your L5 vertebra, which is the largest vertebra in your lower back. Yep. Right before your hips start, the lowest one, the biggest one.

Right close to that nice, beautiful SI joint. Okay. So how did you manage that? I mean, how did you manage coming back from that? What was the process there? Pretty much went to the orthopedic, and he was like, you can attempt to keep working out. So I tried and it was miserable. So went, got a quarter zone shot and attempted to do a couple more weeks of the open and it just was not going where I wanted it to. So then realized I should

just pull out and say quitsies to that. And then it took about eight weeks off of absolutely nothing except just complete rest and then did some PT stuff. And then now I'm back in action. So you didn't get put in a back brace then? Nope. Luck out. Slight fracture. Nothing severe.

Yeah. So it healed up in two, three months? Yeah, roughly. Enough to start training semi-normal again yep and then i remember the first day i came back actually hit a pr on back squat so i was excited damn you know it's a good idea or not but good job i know i wanted to stay back let's max out it felt good so let's go your back is broken well i know but i feel rested you know what's funny is you know we i say you know there's no such thing as overtraining just under recovery but there's been several times with with me as well where i'll take off like a month or two from squatting at all due to you know a knee injury or

a hamstring issue or something like that and then i'll do just jumps or pulls or something like that come back and then you hit a PR right off the bat. Yo! What's up? Oh, shit. Special guest in the house. He is in the house. Matt Baird.

He's home with his bright orange Southeast shirt on. It is a bright shirt. A very bright shirt. Oh, he brought me a coffee. You are a sweetheart. Were you crushing Dunkin' Donuts? Take it off. Take it off. Oh, God, it's so hot.

You look massive, by the way. So Matt Baird. You don't want on the show? The future Mrs. Baird just arrived. Taylor Flynn. How you doing? All right. Good, you?

Sweet beard, dude. Hop on, dude. He's got to get his vitamin D for recovery. That's all right. Hop on the dude. He's got to get his vitamin D for recovery. I smell like shit. That's all right. Hop on the seat there. I don't know if I can handle that. You see how he just walked in?

I didn't even invite him. I was kind of getting in here, and he's putting on the headphones. I'm doing a podcast. I thought you were here to swim. I am. This is Travis' show. Yeah, get out of here. He's going to go inside and pout.

Is he pouting? Is he a pouter? He's getting deodorant. He pouts sometimes. He stinks a lot. A lot of times, you take a break, you end up coming back even stronger. I guess that three months did me well. I think if you train hard year after year after year,

there's probably a good idea every once in a while to just take a whole month off from something like that. Rest does you good. Everybody should have rest. So whoever's listening to this, you should rest. Go rest right now. Here's the truth. Most of you don't need to rest at all.

Most of you are not overtraining. I promise. If you're showing up and wadding for an hour three, four, five times a week, you're probably pretty well rested. On your rest time, come up with an album. How many sessions a week were you doing leading up to regionals? Like the last three or four weeks? How many sessions per week?

Like this? Yeah, yeah. Maybe not this week because you're probably tapered back, but like three or four weeks ago, how many sessions per week were you doing? You doing two a day? Yeah, two a day, and then I would end up doing probably six to eight workouts in a weekend. Just on the weekend?

Just the weekend, Saturday, Sunday. I don't even get that many sessions in an entire week. So six to eight on Saturday and Sunday, and then how many during the week? Then Monday, Thursday off. Scoot up. Scoot then how many during the week? Monday, Thursday off. Scoot up. Let's go, Matt. Come on. Monday, Thursday off? Yeah. I'm just listening. I just want to listen. Just sit and listen for now. That was like the softest

I've ever heard you speak. You're like, I just want to listen. I'm just going to listen. Is that okay with you guys? I just want to listen. Six to eight sessions over the weekend. And then one or two, probably two or three between Tuesday and Wednesday. And then one or two, probably two or three between Tuesday and Wednesday. And then back at it coming in

to regional. Thanks to Max. How many sessions was that? Good God. Could be like 12. Okay, so 12 sessions per week. 12 seems to be like for any athlete. That's two days most days of the week, really. Yeah. Mixed with the sum on the weekend.

It's funny because if you look at the most elite weightlifters and stuff like that, the max sessions they're going to see is about 12 as well. He's not talking about you, Matt. Matt did like 18. Other weightlifters. Matt worked out like 18 times a week. Not matlifters. Not lactate mat batteries.

Lactate mat battery. Hamstring intelligence. Hashtag. You can't believe any new terms lately, dude. That's right. Hamstring intelligence. Hashtag. You getting with any new terms lately, dude? Hamstring intelligence. That's right. Hamstring intelligence. All right.

So Travis is coached by Max with OPT. Great guy. Awesome guy. He is a great guy. Solid dude. Yeah. He's fantastic. Got to have dinner with him a couple weeks ago.

Maybe we'll try to get him on the show this weekend. And then Matt Barrett is with CJ Martin. I am. Represent. So, all right. I'm going to let you guys. You guys need to shit talk each other now go ready to go this fight right now it's so funny is uh get closer to mike matt the only get closer to mike your nose your nose should be touching your nose should literally be touching the difference in our sport is that dude i really don't think anyone shits talks anyone.

Except me and Matt Beer. We're starting a trend, bro. Travis is like, don't check my Facebook. Yeah, well, well. Travis has been shit talking to you all week and you didn't even see it. He's got me blocked. He's got me blocked. He's just talking shit.

Well, dude, no, I'm serious. You get down, right? And, I mean serious. So it's like, you get down, you get down, right? And I mean, obviously, everyone's a competitor, right? Like, I want to beat Travis. He wants to beat me. But like, it's not like I'm fucking here like a prize fight being like, oh, I can't sit next to this fucking guy. You know what I mean?

Who is this guy? It doesn't matter, man. You know, I do. I want to beat Travis just as much as I want to beat the guy that I train with every single day. In Zach Anderson. Dude, it's the nature of the freaking sport. There's 48 guys and there's three spots. You just go as fast as you can.

The chip's far away from me. I sat next to Zaw. I'm calling him Zaw. He's a fucking freak, dude. He is a freak. We got on the plane. What was he eating? Was he eating McDonald's?

He wasn't eating on the plane. No, he eating? Was he eating McDonald's? He wasn't eating on the plane. Was he eating McDonald's? No, he ate. Oreo balls. You know what's funny is, I don't know if I should tell everybody this or not. You should. You should say it. I was sitting on the plane, and I had the pretzels.

Dude, it's because. Oh, my God. That was the worst thing you were going to say. You what? If he wasn't eating. That one ounce bag of pretzels they gave you on the plane? I ate the Delta pretzels. You're so in plane. You what? If he wasn't eating. You got that one ounce bag of pretzels they gave you on the plane? I ate the Delta pretzels. You're so in plane.

I admit it. The whole time I was like, oh, no. Your weekend's ruined. Dude, if he wasn't eating, if he wasn't eating, he had just eaten something atrocious. Like fucking. The guy next to you on the plane? Yeah, yeah. So I ate my pretzels.

I was like, I wonder. Because he hops on. He's got the Reebok Nanos. He's ginormous. He's official. Yeah, yeah, yeah. He's got the Reebok Nanos. He's ginormous. He's official. Yeah, yeah, yeah. He's wearing the Unbroken t-shirt. Oh, he's massive.

He's wearing Unbroken. He's a fucking monster human. That guy's a crossfitter for sure. Yeah. They're easy to spot in the airport. He texted me. He was like, hey, what's that guy who's on Barbell Shrugged? And I was like, which one?

He's like, the dude with the blonde hair. And I was like, oh, Mike. He's like a little smaller. He didn't say that. I'm talking shit. I can't believe you didn't just recognize me right off the bat. I know. I know.

You've got like 70 likes and everything on this. It is. Four digit Twitter followers. I've got friends. Yeah. People know me. Yeah. People know me. Yeah, it's funny. Shane Albertson ended up sitting right in front of us on the plane.

It was like we were all grouped together. We took up like two rows. Where did CTP sit? Where was he? He was right next to me. Was he mile high with one of the stewardesses? Yeah. Yeah, buddy.

He's the guy who thought about that. I should have been. She was about 200 pounds. They made it work. They got some extra pretzels going on. I was talking to somebody the other day. They said, oh, yeah, I won't tell who it is, but they said they were like, oh, yeah,

I'm going to totally do the mile high. And then he figured out the mile high really doesn't exist because they got in the bathroom, and it was just like you couldn't even move I can barely shit in there I'm not big I'm just uncomfortable I feel like you could make it work if you wanted to maybe not the 200 pound stewardess but you could do it look at Doug he's like you could make it physics says it could work you to go in in the right direction. Have you tried this?

I've not tried it. I really want to, though. That's aggressive. I think my older brother's gotten close, though. That's the thing. I don't know anyone who's done it. They talk about doing it, or they tried it. They always get thwarted somehow. Maybe that should be the next podcast, finding someone that has.

So what is the... What's your most notable accomplishment? What is the top item today? If somebody really pulled that off in the bathroom of a commercial airliner, please tweet me, at Michael Bledsoe. Tweet it to me, and we'll figure this out. We will get you on the podcast. Especially if you're married and you date with your wife.

What was the... I kind of barged in. What was the topic of today's show? My rapping skills. Of Travis's show? Travis's show. Are you a lyricist? He kicked us off with a rap. We started off with Eminem. You rap a little bit too?

Listen, listen, listen. I don't know if I'm comfortable enough to just let it go. You gotta do it now. I can't know if I'm comfortable enough to just let it go. You got to do it now. Dude, I can't handle it. I'll freak out. This is your jam. You need pressure. You operate really well under pressure.

Dude, listen. I thought Travis was Eminem, but I think you're Eminem. Be as it may. Be as it may. I've got a lot going on in my mind right now, and I'm bound to come out with something gay or something like that. You know, like touching a penis or something. I don't know.

It just freaks out. I'm scared to rap right now. I feel like I just got some insight into how you think. A little 40 and slip. A little 40 and slip. Anytime he gets nervous, he just goes gay. How do you feel about that? What does that mean?

How do you feel about that, Taylor? Future Mrs. Baird. That's what happens. I just get nervous when I go gay. No comment. Watch it out tomorrow. Watch out tomorrow. It can get weird.

It can get weird. Sunday's going to be awkward. So, yeah, what was the topic? Talk into your microphone. What was the topic? Topic. Topic of today's show. Do we even have a topic?

Are we just freestyling? Well, we were talking about Travis. We were going over his history as an athlete. Freestyling. Super accomplished, man. Super accomplished. He had broken his back, and we were talking about how he was coming back from that

right when you walked out. Yeah, dude. So, yeah, I knew that, you know, I had never really met Travis, but obviously saw him winning, like, winning, like, every fucking local comp. And then all of a sudden last year, you were like gone. I disappeared.

Yeah, and I was like, whoa, fucking Houdini over here. Well, because you had some back problems too when you hurt your QL. Oh, yeah. You ripped your muscle off. In fucking half. You couldn't dab it for a long time. In fucking half. Dude.

Yeah. It took me two years to get my back hurt. Maybe we're going to have to start rapping about that. Yeah. The back injuries. Well, we'll smoke a blunt or two and fucking hit it. We'll hit it. We'll do it.

As long as nothing gay comes out of it, I'll be all right. Travis is like, I don't know if I want to hang out with you all alone. Matt's going to get stressed out next thing you know. He's going to get gay on me. No, it's not like, dude, it's not like I always have, you know, where you're rapping and you're just gay. But it's like, dude, you're just trying. Dude, you're thinking ahead of the moment. And, you know, you might, Ryan, like, slip and all of a sudden you're just gay. You're just trying. Dude, you're thinking ahead of the moment.

And, you know, you might, Ryan, like, slip, and all of a sudden you're like, dick. Do you know what I mean to say, dick? Like, sorry, bro. I didn't mean to fucking come out, you know. It just came out. My dick just came out. You know what I mean?

Like, you know, I just was trying to figure out what the fuck Ryan was slipping real quick, and dick came out. It doesn't even rhyme. Slipping dick? Maybe. Does it? It does if you're Eminem, dude.

You can make that rhyme. That's high-level rapping. You just gotta make up words if you can't figure out what to rhyme with. Or chicken dick, whatever. Whatever you want to go with. I'm trying to prove a point here that I'm not purposely trying to go gay here. What I'm saying is in the heat of the moment

in the heat of the moment when you're trying to search You know your vernacular For the proper term Sometimes you might say some shit You didn't want to say Like hamstring intelligence Well you know

I mean dude seriously tissues get smart right The more you Is your brain a muscle? Yeah Of course it is We've been asking a lot of people that question lately And everyone says yes That was the best answer I've ever heard

Yeah of course I am I'm literally down here To lift weight for time And reps If you don't think that I'm a meathead, you need to fucking check where you're at. You're literally about to go watch 4,000 people cheer on

50 meatheads. If you're arguing with people telling them, I am definitely a meathead, then you're a meathead. Most people argue against it. They're like, don't call me that. It's kind of rude. I didn't say I wasn't kind of smart. I take it as a compliment when people call me a meathead. Yeah, dude.

You know? Embrace it. Yeah. I feel like the meatheads are like the guys that are at the gym down the street that only do song man and powerlifting. With the sunglasses on? You're a fucking meathead. I feel like you're a meathead if you get the lunk alarm pulled on you. What's the lunk alarm?

You know what the lunk alarm is? No. We got one a faction now, dude. Oh, like the shit at 24 Hour Fitness? That's right. If you grunt or spill the chalk, you're out. Or if you drop your waist. The siren goes off. Uh-oh. No, no, it's at Planet Fitness. It's my whole fucking game. If you do something that intimidates anyone,

you're basically, you're in trouble. You're out. You're out. You're done. I've never been to a Planet Fitness, but I've heard about it. You get kicked out for everything. Shannon Alverson used to work there. We found out all the details. She said she worked there. It was funny because anytime anyone started doing anything

that would work, they would tell me to stop. You're getting results. Stop right now. Actually, you know what? We get a lot of questions about back injuries and how to come back from that. Since both of you guys have had a back injury before and come back from that and now you're both high level competitors maybe individually tell us kind of like what that progression was like like what kind of stuff you started doing

again and how you got back to like where you're at today after having a serious injury heavy back squats heavy back squats well you won rm your very first day back did you want rm your very first day back you couldn't do shit for a long time. I couldn't do shit for 86 days. Were you marking them off on the calendar? Honestly, yeah. To be serious, it made me realize how

important fitness is and how important, at this point in my life, competitive CrossFit was. We can all play the the oh yeah man like you know i just fucking do crossfit and like i'm pretty good at it and like it doesn't really i really don't care about it and it's like fucking get hurt dude and don't do shit for 80 days and fucking tell me that that shit doesn't matter to you you care about it matters a whole

lot man and and um dude really what it was i told you i contacted bill star right and he gave me that like that like fucking antiquated rehab program where he was like you need to start with the bear bar and do 75 dead lifts with the bear bar and then i worked up um but dude a lot of people are now googling bear bar what's the bear bar is the bear bar what's the bear bar bear bar it makes noises A lot of it, you know, that's great. Travis PR'd his first day back, but, like, dude. That's luck. Bro, bro.

Do not go try that. I literally, you know, I had a low deadlift at, like, 430, and then I tore it, not doing a 1RM, but tore it, and then it essentially took two years for me to even either have the mental like toughness to deadlift over 400 again or or just or just like the strength to do it or my back to be to be like yeah i can imagine if you tear the muscles in your back and then that hurts like to go for a heavy deadlift i've had has got to be extremely intimidating the shit out of me man it scared the shit out of me and i'll tell you right now in, you know, I was doing pretty well at regionals.

And literally, I had like one finish outside the top six. And that was because of that deadlift fly that we're about to do on Saturday. I'm going to fuck that thing up, dude. I am so fucking excited about it. I'm saying it right now. I'm going to fuck that workout up. Dude, that workout, dude, honestly, man, it's like poetic. And who knows, man?

Anything could happen with that workout. I could finish 33rd again. But I was very, very happy to see that to see that come up um get to redeem yourself yeah man yeah it's and and maybe if i don't redeem myself at least at least it's an opportunity at redemption right that's all you can ask for right right my shit just went limp it's like what do i do it's like is that's really all you can ask for, is if something defeats you like that. Got to conquer it. Yeah, man.

You get another opportunity at it. And if I do poorly at it again, at least I know that I'll go in with the mental toughness to attack it. You know what I'm saying? Yeah. Travis, he came back from his back injury with a one rep max and new PR. You came back from yours taking a very conservative approach i do honestly that's where i fell in love with olympic lifting right that's where i met john coffee and started working out probably doing pools yeah in a very technical way

a lot a lot of work from the hang that i worked from the blocks um and and it and it actually changed my perception or my perspective on on how to on how to strength train and you know i'd say my entire strength program now is is built around olympic lifting because of that talking about back injuries and how to come back from them reminds me of a time um we were sitting and i think i want to say we were having breakfast with louis sonnes i think col Columbus, Ohio. Here we go. Here we fucking go. Name dropping.

I think we were having breakfast. Who was that guy? I don't remember. Who's this guy? The guy, Louie Simmons? Yeah, we were having breakfast at a Denny's. We were eating pancakes. No, it was Louie.

Louie asked me out. I couldn't remember. Yeah, I mean, Louie brought me breakfast and all, but whatever. But we were talking about back injuries and coming back from them then. And I guess he had fractured his back at some point. Fucking broke his back. They said he would never live again. Yeah, they were like, you're not going to live again.

He didn't fracture it, he broke it. Yeah. No, it wasn't like a fucking hairline fracture in his fucking, in one of his vertebrae. It was a lactate mineral bone density fracture. Dude, he fucking like. He tore it up pretty good. Yeah, he fucking broke it like he literally was almost paralyzed i'm pretty sure i think he messed it up pretty

good okay i guess up doug smoked master geez but like but for him like he didn't take he didn't take time off it's funny just because of how different people approach it you just took off time did some pt shit and then hit it. You kind of took the much more conservative approach over time. But I guess the next day he was jumping onto like a 2x4. It was like the next day he was like jumping on something that high. And then he worked until he got a little bit higher, and then he did the bare bar. Hamstring intelligence. He was building up his hamstring intelligence for sure.

He was developing. But, yeah, there's definitely different ways to approach it. I mean, I would advise that you would probably want to go to a physical therapist and probably do that for a little while. I do like the maybe 75 deadlifts with just a bear bar. It was weird, dude. That's a bear, man. It was weird.

We're going to come out with five kilos every day. Rogue, Rogue. You should make a bear bar for us. It'll be the Barbell Shrug Bear Bar. That's a good name. You're getting a little sun over there, Mike. You're not... Yeah, you're getting a sun.

It's getting hot. That complexion of yours isn't very conducive to tan. Should we take a break? It's going to happen. Let's take a break. Take a little break. When we come back We're gonna swim We're gonna

We'll be in the pool We're gonna take all this Podcast equipment in the pool I'm gonna I'm gonna splash Matt You're gonna splash Matt? Is that a gay thing? I'm gonna fucking

Pick Mike up And throw him in the pool When I am that little guy Me and Mike Are gonna put Travis Matt On our shelves We're gonna chicken fight Wad one

That'll be the intro to the show This week on Bobo's Road We chicken fight With chicken fight Justin Metzenhaus neighbor he's got the movies he's coming here to narrate my life he said is that James Cheney's long-lost brother? It kind of is. Holy shit. Every time I see Justin, he looks different. Why are you staying out there? Why don't you come in?

Are you creeping on us? You can come in, bro. Come on. Dude. All right, let's take a break. All right, we'll take a break. When we come back, we'll be talking with Justin Metz. Justin Metz.

Maybe. James Chaney. Maybe. Hey, guys. This is Rich Vroning, and you're listening to Barbell Shrugged. For the video version, go to fitter.tv. 14, 13, 12. All right.

Mike Blutz over here with Doug Larson and our guest, Travis Mayer. Matt Baird here at the Southeast Regional. We're here. Night before. So it's Thursday night. We're going to kick it off at around 8 o'clock in the morning. Not us. We don't start until like 12.45.

Y'all go afternoon, but do you have to be there early in the day for the meeting? Are you going to go back home? Fuck yes. I'm going to go check in and then go back. So you're not going to watch and dwell on how you might do. I'm not going to walk around for four hours wondering

what the fuck I'm gonna do a Jackie here we get lots of questions about what to eat on competition day what do you guys eat on competition day do you don't change it up man switch it up at the same keep it just like a fucking normal training. Cookie cake? You want to practice how you're going to compete, but what do you do at home, too? You don't change it, but what is it that you're not changing? Cookie cake every day.

I eat a piece of cookie cake every night. Cookie cake every night. Legit a piece of cookie cake every night. I don't know if this is serious. No, this is dead serious. I don't know anyone that eats cookie cake. I do. A lot. Cookie cake's great. I don't know if you're serious. We're all like, oh, is this yours? I don't know anyone that eats cookie cake. I do, a lot.

Well, now I do. I know you. It's great. I don't eat it every day, but I should. I should. Hey,

Max said it was okay. So, you guys are bringing your own meals to this then? Yeah. I know it's catered, but are you bringing your own meals anyway?

Dude, I'm going to be hitting up like a little bit of fucking applesauce and some fucking sweet potato puree and some fucking chicken between events.

Baby food. Probably some rice. Probably some fucking chicken between events. Baby food. Probably some rice. Probably some rice, too. Possibly. Yeah. Definitely after event four, I'll eat some rice. I was talking to Shayna about that. She's like, what should I eat between?

I was like, maybe get some sweet potato baby food and some applesauce. Yeah. Deli meat. And she was like, baby food? Ew. I was like, all right, pureed sweet potato. She's like, okay. That sounds really good. That's what it is. As long as I don't, all right, pureed sweet potatoes. She's like, okay. That sounds really good.

That's what it is. As long as I don't call it baby food, it's okay. Honestly, the only difference between Friday, Saturday, and Sunday meal-wise and this regular training days is that I might eat just a little bit less. You know what I mean? At the competition? Yeah. Just a little bit less.

You want your GI tract a little fucking empty. So you eat less food overall, but are you more carb-heavy? Fuck yeah. Yes. Fuck yeah. Significantly. Although, dude, I'm super carb-heavy anyway. So you have less food overall, but are you more carb heavy? Fuck yeah. Although I'm super carb heavy anyway. Are you? Yeah. You've got super high volume training. You train twice a day most days?

Twice a day, every day from August until until the middle of the open. Matt's having a stroke right now. No, no, no. See, it's weird, man, because when you say train twice a day, like some days I might train five times,

but the sessions are like, you know, every minute on the minute snatch for 20 minutes from 155 to 275, and that's a session. Right. You know what I mean? And then rest. He blows past my PR on my snatch. And then rest. And then rest. You know what I mean? He blows past my PR, my snitch. And then rest.

All of us do that. And then go back squat later. So what Travis gets done in maybe two sessions a day, I might get done in five. I thought you were going to say one. I was about to say the trash talking. So CJ just figured out

with me, man, I don't really like to work. I don't really like to work. I don't like to work hard. I don't like to work. I just don't respond really well to working past an hour or so. So all my sessions are 15 to 30 minutes, if that, and then we rest and we fuel and we go again. So we train all day. So your normal

training day is kind of like a competition you do you do a short block and then take a break and then do a short block and then take a break and then you do a short block yeah he just figured that out he's like oh my god so like so like so like we so the weeks leading up to to regionals after the open we were training you know i'd wake up at 6 a.m and go in and loosen up for 20 minutes do some sort of either interval work or or or recovery work and then lift either snatch or clean and jerk you know what i mean for reps or for load and then do some sort of conditioning tester some sort of what about reps and load both yeah sometimes yeah and then like yeah together yeah and at the same. And then, like, yeah. Together? Yeah.

At the same time? Yeah, and then, like, later in the day, we do some sort of tester, right? And then do some skill work and some gymnastics work or gymnastics tester. And then we do some more strength work. And then we test again. And then maybe rest and test again. What would be considered a gymnastics tester? You know, you could do, like, three rounds of, like, you know, 20 toes to bar, 30 pistols, 50 double unders.

You know, we did one where it was like 20 unbroken bar muscle-ups, 30 toes to bar, or 30 pistols. 20 unbroken bar muscle-ups. Love it. Oh, shit. 240 on that one. 20 unbroken bar muscle-ups, 30 pistols, 40 toes to bar. Unbroken. Wow. Can you do that, Travis? Of course he can.

He's a fucking freak, dude. Let me tell you something. There is nothing and I don't give a shit who it is. There is nothing in any one of these competitors training that any one of the other guys couldn't do. No one's doing anything special, buddy. It's true. It really

is true. 20's a lot. It's true. It really is true. 20's a lot. It's taking me a minute to realize that. Individualized training is super important, and you've got to find a coach that knows you and knows the type of athlete you are and can program for you. And I'm sure Max does a great job of that, as evidenced through Travis's success, right? And CJ's done, I think, I think a decent job for me. How often do you talk to him? CJ? Yeah. Every day. Every single day? Yeah. How often do you talk to Max? Every day. Every day? Yeah.

How often do you talk to Shane? He's like once a month. Once every two weeks. He's like, what'd she pay you? My fucking check, Chris. I will say this it depends if you're about to go to the games and it's the two, three months leading up to the big competition

your communication is going to be really wide open all the time you got to hear back how the morning session went just to see if they're going to train that afternoon or something like that I communicate with Shana quite a bit twice a week. Yeah.

She gets the chef. She's in the kitchen cooking food. And competing. And Mike expects her to win. Y'all do talk pretty often, or at least text pretty often. Probably every day. Get a little bit of feedback every day. Yeah, we talk about it every day. I feel like you need to.

You need to stay in contact every day. If you have an athlete that's not, you know, approaching regionals and stuff like that, like once every two weeks, once a month, you know, email is good, and then like get on the phone once a month. I think that's perfectly fine. But once it gets, you know, the few months leading up to the competitions, then that's when you got, because you probably didn't talk to like cj every day like six months 365 days a year we we no we talked about that's the case that's just because you're a basket case we gotta we gotta mitigate this guy no no no i would tell you

i'd say that you know i at least talk to him once or twice a week through text throughout the year and unless something unless he just wants to know, like, hey, let me know how this went. And then, obviously, the closer we get to competition, like you said. She was in the car this whole time waiting for you. We're busy. We're busy. We have stuff to talk about. Dude, it's weird.

I was serious about what I said about volume in the sense that, like, I don't think anyone's doing more. Like, you can't say, like, Travis or me or the next guy is training harder than the next person. We're all fucking, dude, we're all training as hard as my body, his body, that dude's body. As hard as your body can go. Yeah, man.

And, like, that's where the merits of that coaching is found, right? And that idea that, like, you know, Max figured out that Travis likes, you know, this amount of time and for two sessions a day, and he figures that that's what gives him the best result. And in the same sense, you know, Zach and I, we do three to five a day. But if you look at it over the course of an hour thing, I guarantee it's the same. It's probably the same. Yeah, dude.

It's like the same shit. Do you guys think really focusing on your strengths is the better strategy or focusing on your goats your weaknesses i know i know that opt has a pretty pretty candid theory about that in the sense that he calls it essence of athlete and that if you take an athlete out of their essence area too much and focus on their weaknesses that they won't even be good at what they're good at anymore so it's more of one of those things where you you you kind of oh he's a great uh you know he's a this guy's a great lifter, so we make him lift and practice movement. Oh, and this guy's a great, you know, metabolic athlete,

and we kind of drill that. And obviously each athlete, each coach is going to have a built-in template of what they believe is important, right? But I think that it's a fine line, and I honestly think that that's up to the coach, man. You know, I think think a lot of athletes focus too much on their weaknesses and they never and then you just don't even enjoy it

the thing about weaknesses is like I'm a bad runner and so I will never be able to beat him in a 5k it's just not going to fucking happen so if I spent all my fucking time trying to catch him in a 5k guess what all the shit I'm good at I'm no longer going to be good at because I spent all my fucking time trying to beat him in a fucking race so rather than trying to make me a great runner just don't make me a bad runner right let's let's make sure that i go from

being a runner that would lose an event because i'm gonna because of a race to not losing the event to getting middle of the path you know top 10 right and then let's make sure that the shit that i'm good at we're fucking good at let's make sure that that shit we win the event. Right. I totally agree with that. I was talking to Brandon Slay, who's an Olympic gold medalist in wrestling. And he said his coach told him to spend 75 percent of his time on his strengths, the things he was really good at. Twenty percent of his time on things he was kind of good at. Only five percent of the time on things that he just wasn't ever going to be good at. Right. Just focus on your strengths and you get first place in those events and then just kind of survive the other events yeah man and it's and you can look at it as an athlete

and be like oh your ego's involved and be like man you know fuck that i'm gonna win that fucking race and say dude no you're not you're not you're not gonna you won't you know what i mean like this guy this guy doesn't run at all and he's fucking 16 minute 5k you're over here running every day running fucking 22 minutes like buddy this shit ain't gonna work yeah i would never i would never be able to beat you. Yeah. And that's like the same thing if you put me in Olympic lifting. You know, I'm not going to spend all day just doing that

because this guy's like 30 pounds on a snatch, 40 pounds heavier than me, and there's just no way I'm going to catch that. And not even just like, you know, how much experience you've had in those things, but like Matt's got the build of a weightlifter, and you have the build of a runner. A really fucking muscular runner.

A really fucking muscular runner. I don't know how many ultra dudes that are rolling with fucking tin packs. But anyway, listen, my fucking fiancée is going to fucking kill me, regardless of how I do in this event this weekend, so I've got to go. All right, man. All right, man. See you, man. All right, man. See you, brother. I will see you in the morning.

Thanks for the time, guys. That's always fun. I love you guys. See you, brother. TDP, you're the man. See you, bro. I'm forgetting anything important. What happened to Mets?

Yeah, I don't know. Where did our movie producer go? We're making a movie. He doesn't have his camera. If we're judging by the enormous camera he brought out here. Oh, that's right. The camera is unmanned. Take it.

It's only $199 if anybody needs it. Yeah, we could sell that. Shoulder support, everything. I think the shoulder thing and the screen and all that stuff is $199. I think the camera itself is probably like $800. Eh. $22.99. Yeah. $22.99.

Yeah, talking about, I think we already went over that, though. The appropriate volume for athletes. I think that's the most important part of individualized programming. Yeah. Especially in a sport where high volume is necessary. And you can't just throw an athlete into a high-volume program and just expect them to survive or make it or not make it. You've got to find what that appropriate volume is for that athlete.

That's kind of like my approach to coaching people is, like, find out what's appropriate for them and then build from there. Progression most of the year. And then you've got to throw them in the water, you know, a few months leading up to the competition and see if they swim. Is that kind of how Max programs? Yeah. He chimed in.

Matt chimed in and said that, you know, focusing on strength is a good idea. Is that kind of their same programs? Yeah. He chimed in. Matt chimed in and said that focusing on strength is a good idea. Is that kind of their same philosophy? Yeah, kind of. For me personally, though, I like to hit things a lot that I'm really bad at because I want to be good at them. And I know I'll still always be a decent runner even if I don't run. Like I can't even remember the last time I ran. I don't run often.

But I really need to be decent at a lot of overhead work that I really struggle in because my scapula and everything is just horrible. So pretty much for me personally, I have to do a lot of jerk work, snatch, tall snatch, things like that that are going to benefit more for me. They're coming. They're coming. They found us. So are you a track athlete or something?

What's your background there? Raced motocross for about eight years, then track, cross country, basketball, and a little bit of baseball when I was a kid. That was pretty much it. I can see you playing some baseball. Yeah, until we started that fast pitch league, I was like, ah, screw this, man, I don't want to get hit. Look at this, it's not on the tee anymore.

So then I hopped on two wheels and hit the ground at like 60 miles an hour. So I figured that was a little better. There you go. Safer, for sure. Yeah. Wake up in the hospital, not know where you're at. Damn. A couple concussions.

It's like Travis Pastrana's had like 35 knee surgeries or something like that. He's had an insane amount of surgeries. Yeah. But he's still doing a phenomenal job yeah unbelievable yeah and everything so we got you in the cross we got Mets on the mic give me a cool movie voice you're gonna narrow my life soon we talked about this yeah introduce yourself in a sweet way that's Mets was a DJ in a past life do you still do any DJing I DJ garage games because oh hey your nose needs to be touching the mic right now I was

teaching I'll do it I need a hot mic I need a hot mic I'm a guy put it down hold it forward the fire has taken a turn that's right kids are in the car just don't a lot of people don't listen to our show with the kids in the car, that's for sure. A lot of people do though. Their kids are gonna be fucked up. Keep the peach at 13.

Alright, so that's the final. Is this final supposed to be labeled 60? Because we did 60 last week. Good night everybody. That's the final. Try saving. Okay, okay. Okay. What got you into CrossFit? How did you find CrossFit, Travis? I was a personal trainer, and one of my buddies actually came up and was like, hey, check out

some of these videos of actually Chris Spieler doing some workouts. And I was like, and I saw him doing Fran. I was like, oh, that looks awesome. So for some reason, I don't know why, we thought the RX weight was 115, which was, of course, a bad idea. And then I pretty much did strict pull-ups the whole time.

Threw up everywhere as soon as I got done. Fell in love. Two and a half minutes, right? Like seven. Seven. Wow, man, that's a great initial Fran time. If someone does Fran for the first time, does dead hang pull-ups and doesn't in seven minutes, I'm like, well, you might want to compete.

Really? That's why I'm competing. You've never ran in seven minutes with Dead Hang? C. Fuck me in the face. In the face. Some guys think that heavier stuff isn't quite as bad. Like, lighter stuff, since you can go so much faster, is worse.

It's worse. It is. It's like, I'd rather do 135-pound thrusters than 95-pound thrusters. Oh, yeah. Yeah. Like I remember, I forget who told me this. They said the worst workout they ever did was run 400, row 500, one round. That's it?

Yeah. Because you can go fucking super hard and go fast the whole time. You have to go fast the whole time. That's like a two-minute workout. I'm going to say a three-minute row. The 500-meter repeats. The five-by-five hundreds. You have three minutes rest after each one.

Those are the worst. Just enough time. 100-meter sprints are pretty bad. Actually, I know McGoldrick does this a lot since he was trained by James. Is James doing this program or is it somebody else? James does it. James OPT Fitzgerald. That's right.

He does a lot of 30 on, 30 off like 30 rounds on the Airdyne. That's got to just be nasty. Yes, I do a lot of that. You do a lot of that? Airdyne, running. You got the fine dining shirt on? I do. Fine dining.

Fine dining, Airdyne. OPT. You do a lot of Airdyne with OPT? Probably not as much as Mike does. I don't think I do nearly as much. I do a lot more on the rower and running probably more with that. Why is that? I don't know.

Is there a reason for it? Ask Max. He's not here. I don't ask questions. I'm just the athlete. Max, why do I do that? Why do I do that? I don't know, but whatever he's doing, it's all working.

Yeah, I think that's probably the – as an athlete, that's the best approach is like, all right, I'll just do whatever you say. Coach says that. That's pretty much how it is. When you start questioning, that's the best approach is like, all right, I'll just do whatever you say. Coach, that's pretty much how it is. When you start questioning, that's when you stop believing, and that's when you stop training as hard. You know what I mean? You just got to trust the program, put the work in.

Because I know the first few months I started with him, I was like, seriously? This is what we're doing? This is stupid. And then after that, he pretty much destroyed me, and then I love it. That was about when I got up there too, wasn't it? Yeah. It takes like four to eight weeks to kind of figure the athlete out, kind of where they stand, what they can handle, what they're good at,

what they're bad at. I mean, you can set them up with a bunch of testers, but you still, until you see them train week after week, you really don't have an idea of exactly where they're at. First tester he had you do them or i think the first day we were up there 50 handstand push-ups yeah miserable yeah i beat you with that by the way yeah it took me like seven minutes wrecked sword traps next game i beat him that time and the handstand push-ups but now i've got it down to like i think it's

like two and a half yeah so it's way better better. How do you break that up? Now? 50. Usually close to 20, and then however I feel after that. Boy. What event this weekend are you looking forward to the least? The least? Yeah. Which event are you like, all right, if they just left that out, I'd be cool?

Probably the deadlift box jump because of my lower back. Yeah. I just don't want them to seize up. That hundreds is pretty brutal, though. I did that. What was it? A week and a half ago? Yeah.

It was rough. The dumbbell snatch is where it's going to be won. It's going to be rough, but is that something that you're better at, though? Yeah. I usually like the longer workouts. I love pistols. Love wall balls. Yeah.

Chest bar pull-ups aren't that bad. It'll hurt, but you'll play it high. Yeah. And then the dumbbell snatch is where it's going to come down to. I think so. I think there's going to be a lot of standing around and staring at it. You're motivational. You have to look around and try to keep up with people around you. Or stay ahead of them.

Just look straight ahead. Just go. Which one do you like the most? Jackie. I'm ready. I'm thinking like I'm hoping 5.05. Really? That'd be smoking fast, man. Really? Something to shoot for. I'd be smoking fast, man.

I busted out a 518. Oh, really? The other week and got a little too comfortable on the row. Should have picked up the pace a little more. But then I did 15 and 15 on the pull-ups instead of all 30. That's a tough one to pace. Eric told me about it. You got a little bit too comfortable at a 130 pace for 1,000 meters. Yeah.

Very uncomfortable. Sounds comfortable. It's very uncomfortable yeah sounds comfortable it's very uncomfortable no way man is it mcgoldrick he don't well actually he asked me not yeah i'm not gonna talk about his training i spontaneously raced mcgoldrick at a thousand meter row a couple years ago he was like i was just walking around coaching class he was like you want to race a thousand i was like no yeah maybe i do yeah i do yeah i do and then i didn't even barely warm up that was like one of the most tired i've ever been like fran lung that shit wrecked me that's what hurts man you don't warm up you hop on a roller like that all out i think i did a hundred percent the other day of a yeah it was like row 350 yeah

25 thrusters with a bar and then 15 pull-ups. And I didn't really warm up. Oh, my God, I threw up everywhere when I got done. And because I ate steak right before, so that could be why. You just wasted that steak, dude. But then we had it at my girlfriend's parents' house right after, so it was okay. So you got, like, double the steak. It worked out. So what was the main thing that kind of prompted you to decide to get

individualized programming from max like everyone kind of goes through a very similar progression where they they you know they do fran and they love crossfit and then they do it like the regular wads for a while and then they decide wow this really isn't working as well as it used to work and then they get a coach and then like yeah kind of ever go for you ever since i kind of got into it i realized this is what i wanted to do so So one of the guys, Wes Harper from the garage, actually started programming for me pretty soon, like right when I got into it. Like I worked out with a class probably a month maybe. And then after that, it's been like personal programming ever since I've been in a CrossFit. Oh, wow.

So then after I worked with Wes, I went straight to Nate Trader. Worked with him for about six to eight months. And then I knew Nate used OP opt for a while and i was like all right and he's a of course a viking so the guy's incredibly good yeah um so i realized i wanted to talk to max at opt and i knew a couple people that moved out there to do work with them and they've gotten a lot better so i was like hey let's see what this guy's all about and then did a few testing workouts with him and pretty much the rest is history. Do you have any training partners?

I train by myself every day. How's that mentally? Good. Because then it makes you push yourself even harder when you get around a lot of people. So if you're able to push yourself mentally by yourself, then you're good when you can get around. Even easier in competition? Yeah. So everybody's like, oh, I hate training by myself.

But if you get good training by yourself, then what do you have to worry about when you're with people? Yeah. You push yourself. Yeah. So everybody's like, ah, I hate training by myself, but if you get good training by yourself, then what do you have to worry about when you're with people? Yeah. You push yourself even more. Your accountability is to the coach, too. I mean, you've got to report back every day, I'm sure. Yeah.

Report back the results. Yeah, I'm going to have to go here and say it. Cool. I've got ten minutes to get back to my hotel. Do you? All right, well, let's just go ahead and call it then. I don't want you to have to walk off without us doing a proper sign-off.

Proper. Do I need to rap as we sign off? I would love it. Are you sure it's not the cops coming in the background? They've already came. Do you have any sponsors or anything you want to promote real quick? Wadlife, OPT.

What is Wadlife? Clothing company. Clothing company? Yeah. Killcliff helps out. Good bit. Parents. God. Let's see. Kill Cliff helps out a good bit. Parents, God, girlfriend. Couldn't do it without coaches, Max, and all you guys for helping me out.

You know what I'm saying? Sounds good. Good support. Yeah. Hopefully I didn't leave any other sponsors off. There you go. If I did, I'm sorry. Just drop them. Progenix doesn't sponsor me.

They should. Take it off the table. Take it off the table.ix doesn't sponsor me. They should. Take it off the table. They do sponsor factions. They're going to get promoted. There you go, Progenix. Look, now you're going to get some more free stuff. Just for that advertising right there. I do like free stuff.

What's the deal with Progenix, Mike? Alright. I'm signing off, bro. Thanks a lot, guys. See you, brother. Later, Travis. We can keep going. He got his plugs in.

I'll see you, brother. What are you doing? Later, Humps. Good luck tomorrow. Thank you. I'll see you guys in the morning. Thanks for coming on. All right.

No problem. Hey, Justin, so what are you doing here this weekend? You got that fancy camera. You do have a very fancy camera. It's not fancy. It's all that stuff out in front of the lens, man. It just makes it look very sophisticated. It's just all the extra crap.

Yeah, I just got it down here. I was actually just looking for something to shoulder mount because I'm really weak, and I don't like holding the camera up. I get tired easy. Yeah, it makes my shoulders sore. So are you just a weightlifter now? For right now. That's all I'm seeing a weightlifter now? For right now. That's all I'm seeing online is weightlifting.

Just for right now. See, weight overhead. Yeah. My quest to 275k.blogspot.com. I'm trying to – that's my total that I'm trying to get to. When I get to that, I'm actually going to call up Max and make a go at regionals next year. Oh, wow.

Nice. I like that. I like that whole having a strength goal first. Meet that. Are you parked right in the car? Oh, absolutely. I'm sorry. Yeah.

Really just blocking the whole driveway? Yeah. I tried to actually park on top of the car. But it wouldn't work. All right. Matt's just blocking him in. We'll shut down the show without y'all. Car block.

Unless Shane wants one. We can just keep this going forever. You want to have a seat? You with the purple hair. The unicorn. I left shit cooking on the stove. Cooking on the stove. Oh, well.

All right, we'll shut it down. All right, guys. Doug, got anything you want to promote? I do. We have a couple of weightlifting seminars coming out here pretty soon. Zach Critch's seminar should be out towards the end of the month. And we just filmed another seminar with Justin Thacker, which was super comprehensive. Zach's seminar was very cool. It was very straightforward, very to the point.

If you're an athlete that just wants to improve your weightlifting and you want to just know specifically what to do, then Zach's seminar is awesome. If you're a coach and you want to know anything and everything there is to know about weightlifting, then Justin Thacker's seminar is more like a course. It's like really everything you'd ever want to know about weightlifting. So if you want to improve your weightlifting, both Zach Critch and Justin Thacker have some awesome seminars that should be here available in the shop very soon. Yeah, Thacker's will be coming out sometime in maybe August or September.

It'll be a little while. Zach's will be available at the end of this month. And, yeah, make sure you go to our Facebook page. Hit the Like button. Follow us on Twitter, at Barbell Shrug. And go and sign up for the newsletter. It'll make your life better, I promise. You get your video, Top 7 Snatch Mistakes, that you're probably making,

and Mike shows you how to fix them when you sign up for the newsletter it's a cool little bonus feature people like that video I hear good things yeah real quick too if you're buying Progenix use the promo code SHRUG and you get 10% off support the show

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