Barbell Shrugged - 73- Rich Froning: CrossFit Games Champion, Fittest Man On Earth, Repo Man, Donut Eater

Episode Date: July 24, 2013

Are you consistently blown away by Rich Froning's performances at the CrossFit Games? Do you wonder how fit you would be if you could train all day everyday? To learn more about the 2-time CrossFit Games champion and reigning "Fittest Man on Earth", the Barbell Shrugged crew traveled to Rich's hometown of Cookeville, TN for this episode of the Barbell Shrugged podcast. Rich shares his thoughts about the upcoming 2013 CrossFit Games which is only days away. You'll learn why the ability to train "whenever you want" is only part of the equation to becoming an elite athlete. You'll also learn why Rich is in talks with NASA, why he's able to eat Donuts, and more about his "side job" as a repo man!

This week on Barbell Shrugged, we go to Rich Froning's garage gym and podcast about everything. Planets raining glass and the CrossFit Games. Stay tuned. Hey guys, Barbell Shrugged. I'm Mike Bledsoe, here with Doug Larson and Chris Moore. Woo-hoo! CTP Filmin'. We have traveled to Cookville, Tennessee to visit Rich Froning. Uh, what? The CrossFit Games start in about a week and a half, huh?

Ten days? Who knows? You've got to be there on Monday. I don't plan these things. Do we know the official start ever? Yeah, we've got to be there Monday. It's 6 p.m. for an athlete's dinner. And you've got to be in a certain hotel and all that kind of stuff.

And an undisclosed location. They're going to get helicopters and just fly you guys to an island. And then you have to make your way back. If you make it back to the Home Depot Center, then you can start competing. What are the rumors for this year? Any secret thing that's going to happen on Wednesday? Apparently everybody's rucking. Everybody's doing mountain climbs with a bag or with a weight vest, so we'll see. Who knows?

You never know with Dave. While wearing fins. While wearing fins. Yeah, he's got a rug with fins on. And goggles. Carrying a mountain bike. And you can only breathe through a snorkel. Wear 50 pounds of stuff in the backpack and get into the deep water. Yeah. Who's the fittest? Unfortunately,

CTP and I will be going to the games, but we won't get there until Sunday. That's Doug's fault. Doug's fault. My fault. What'd you do, Doug? I'm getting married on Saturday night. Congratulations.

Yep, thank you. Well, how'd the story go? You said, let's schedule it on a day we know that the CrossFit Games won't possibly be happening on. Isn't it always a second weekend in July? I think it's usually the last weekend,

but last year it was the second weekend because of the Olympics. Oh, okay. I just remember last year was the second weekend. I was like, I'll put it at the end of July. It'll be fine. Nope. Totally missed the ball on that one.

You dropped the ball, bro. I did drop the ball on that one. Yeah, I didn't ask because we all should be there. We should. I was like, Doug and Marcy. You can still go. It's like, could you please move your wedding to a different weekend? No go.

No go. Doug was like, there's no way that's going to fly with Marcy. And Marcy was like, no. No, she's anything like my wife. For some reason, wedding is a very touchy subject. I know. They're all into it. Well, these little girls, they dream about it their whole life.

You've got to make the fantasy come true. Every detail, all the outfits and everything must be perfect. White ponies, everything. All that stuff. We're getting white ponies. Did you have white ponies at your wedding? No. At CrossFit Memphis?

No, we had Jeeps. We had Jeeps. Even better. So I hear you're, was it a repo man now? Yeah, actually. Is that the deal? So your side job is repo. Yeah, so Thomas hear you're, was it a repo man now? Yeah, absolutely. Is that the deal? So your side job is repo. Yeah, so Thomas, the one day he comes up, Thomas works out with us every day pretty much.

He's the guy on the ground right here. Guy on the ground here. Forever watching. And he's like, hey, I need your help after we get done working out. I'm like, all right, sure. He's like, we've got to go repo a boat. Keep in mind, Thomas works for a church. It's not like Rich is hanging out with a bunch of like no like shady people no exactly thomas works for the church so

he's like all right i need your help okay i'll go with you i said we're not using my truck though so he picks up the hottest day of the year we had to go to this uh a long story short short uh man and woman get divorced woman wants the boat back. Boat's at the mother-in-law's house. So we get there. Think it'd be quick, easy, little boat. No. This weird contraption of a hydraulic hitch.

And it was just the biggest pain ever to try to get this thing undone. It took us, what, 30 minutes to figure this out? Just out in the guy's driveway. Just sitting in the driveway, his mom's walking out. It must have been a sister or something, too. He's like, hey, what are you guys doing? We're taking this boat. They were fine with it.

He said we could borrow it. She's like, oh, we'll just pray for her. Something like that. We're like, alright. So we go to pull this thing out after 30, 45 minutes of sitting there messing with this hitch, flat tire on the trailer. It's like, Thomas, you didn't see that. Just keep going.

So we finally made it. No brake lights, no brakes on the trailer, and it's a big boat. Long story short, we made it, but it was an interesting one. Thomas, working for the church, tells you you have to go repo a boat. It's a good business model. You say, we'll repo the stuff that's owed to you. We'll leave a little note saying we'll pray for you after we steal the truck. Don't worry.

We're thinking of you. Pay your bills next time. Behave next time. Well, yeah, not a bill-paying issue, but still. I mean, you've got to prepare for all the different clients. This church-funded repo business, you you got to prepare for all the different clients you'll... This church-funded repo business, you got to be prepared

for any type... There will be people who just owe money. You leave a note saying, you know, give to Caesars what is his, jerk. Now he took your boat.

Give to Caesars what is his. Ridiculous. Yeah. So is that the end of your repo career? Are we going on another adventure scene?

I'm not going on this other one, he says. There's a second adventure, but you're... It's ten days out from the games. You can't be out repoing vehicles. Seven to ten days. But I tell you what, those are some white-ass domains. Steal a boat, triathlon, deep-sea fishing.

Anything you can throw at me, I'm going to do. Yeah, so that was interesting for sure. I had the pleasure when I was about 18 years old of getting hired to evict somebody. So I was like, oh, I mean, how bad could it be? Ended up being like a prostitute. Oh, well. Yeah, there was some drama in the front yard.

I'm like 18 years old. I'm like, I don't even know what's going on. I was like, they hired me to move you out. I'm out of here. Prostitute. It's going on. I was like, they hired me to move you out. I'm out of here. Prostitute. It's all on the strategic. Can I ask that you please move out, some little scared 18-year-old in front of a pimp in a stable?

Can I ask that you please leave this premises? I was paid to say this. If not, no problem. I'll just leave right now. Then Liam Neeson comes out and throat traps you. That's right. Oh, that's what you should say you say. None of us hang out with shady people, and we end up with these stories. You got to look intense like Liam Neeson comes out and throat traps you. That's right. Oh, that's what you should say you say.

None of us hang out with shady people, and we end up with these stories. You got to look intense like Liam Neeson. Like, I don't know who you are. I don't know what you've done, but I will find you, and I will make you move out. You know that line from Taken. Taken, yeah. The whole cell phone speech.

That could be your thing. Your M.O. Your M.O. So when you get there, are you going to be – say the games start on – really do start on like Friday. Yeah. Are you going to be training? Or is it one of those things where like you think they could like spring it on you and it's like, oh, we're not going to go until Friday.

And then on Wednesday morning there's a meeting and you're like, oh, we're going to go right now? You know, I'll still – I'm trying to figure out when to stop really training, I guess. I probably should have stopped already, but whatever. You never really know. Uh, I'll keep moving every day somehow, but you never know what day I feel better if I move every day versus, you know, even last year on the off day that we had on Thursday, I still, uh, wrote some intervals and stuff like that just to get some blood flowing and, you know, flush the flush the body. But I, I do better with moving

versus just sitting around doing nothing. Oh, yeah. I know you were saying earlier, you were talking about, you were talking with Mike McGoldrick about what to bring to the games. You're saying that you'll get a ton of clothes while you're there,

so you don't need to bring very many clothes. But as far as equipment goes, you have to bring everything you've ever used in your whole life because you have no idea what to expect. I said baseball batting. And you have to buy stuff when you get there. Exactly.

Because you're not going to have it all no matter what. Last year, I bought a GPS watch and what else? Some goggles and a camelback just for that triathlon because I didn't bring any of that stuff. So I told Mike. He was like, man, what do I need to bring? I said, all right, think of anything you've ever used while working out or anything you could possibly ever need to work out and bring all of that. And he was like, gee, thanks.

So the night before, are you like figuring out how to use this GPS watch? Yeah, exactly. You're like, ah, this is complicated. As long as I can see how far we've gone, that was all I was worried about, just to know where you're at at some point. There's a handful of games athletes right now going, do I need my flippers? I should bring my flippers. That would count.

That sounds like anything you could possibly need. I advised McGoldrick on training to swim with Fins a bit, and actually I had full intentions of training swimming with him and i i showed up to one session with him but that was due to communication not like it wasn't like i'm going swimming i was like yeah i'm gonna go take a nap but it was uh he just was never like hey i'm going swimming because well the one time he went swimming with me in a lake he's we got swimming at the lake near my house. And he's like, is this like clean water? Am I going to be safe?

And I was like, oh, yeah, totally. I swim in this lake once or twice a year, never have a problem. Dude gets cellulitis. So they have to pump him full of drugs. What causes that? Amoeba or something? He's the unluckiest person I think I've ever Competed against I guess

The barbell thing At regionals was it two years ago I've taken the hospital Yeah That was a disappointment And then he scheduled a trip To Africa during the open Yeah that wasn't very smart

He tends to get He gets sick at unfortunate times Random times scheduled a trip to Africa during the Open. Yeah, that wasn't very smart. He tends to get sick at unfortunate times. Random times. Did he get sick in Africa, Doug? You went. No. He just missed the Open, so he couldn't go as an individual. He could go as a team member, because he competed in one or two

of the Open workouts. But yeah, he got cellulitis on his leg, and I was like, from the lake swim. I was like, oh no, totally safe. You're fine. You'll be all right. This is why I don't get in lakes. I don't think he's done anything but a pool since then.

I'm gladly a fully domesticated suburban. Show me a nice, clean, modern saltwater pool. And that's what I'm getting into. I'm not getting in no lake with all kinds of creatures. If one piece of algae or one fish touches my foot, I'm freaking out. I'm done forever. Scream like a little girl, like a 300-pound little girl jumping right

out of the water. 300-pound little girl. Yeah, I ain't doing it. Scream like a little girl. Pools don't really transfer over to the ocean very well. Not well. Luckily for me, I'm not getting anything deeper than neck deep water in the ocean because I will sink just like a

300 pound chunk of metal. I don't float at all, man. You think they'll ever do underwater swimming for distance? Like hold your breath, go underwater and just see how far you can go? I guess we'll find out this year. There you go. That would be a hell of an event. There wasn't swimming last year.

Or was there? The triathlon? Was that last year? Yeah. I feel like that was two years ago. I feel like you're not paying attention. Man. Yeah. That was like the hugest event at that game.

Like, oh, man, they're doing a triathlon. Oh, well, you know, I get my years mixed up. And last year, I was in Vegas during the game. So I wasn't really paying attention. Yeah. Thanks for showing your support to Rich By paying attention How many of these episodes have I done And you don't even show up to the games two years in a row

I'm coming this year, I'll see you on Sunday I'll be cheering you on Okay, I appreciate that That makes all the difference So, how did you How did that go for you? Did you train a lot of swimming Prior to that or did you just kind of hop in And wing it?

What did you go for you? Did you train a lot of swimming prior to that, or did you just kind of hop in and wing it? Kind of hop in and wing it. What did you finish on that? I don't even know what I finished on the first part. Overall, I finished 12th in that whole event, so I'll take it. I've swam a couple times this year, but I don't know. It's like riding a bicycle. Yeah, I'm not really like riding a bicycle. It's like swimming, dude.

Why are you so dumb? I don't know if I can get that swimming. It's like just like riding a bike. No, that's the second event of the damn race. That's why it's different. It's separate. I don't know if I'd ever get really good at swimming anyway. So as long as you do it a couple of times and you're fresh with it, you'll be all right. That's great. Some people are like drowning

in the water. You got a bunch ah, I did it a couple times. You got a bunch of dense, muscular guys out there. I remember the year before where a couple guys had such a bad time. Who's the guy from Hybrid? Rob. Yeah, Rob. Rob, I felt so bad. The guy's dense as hell and muscular.

He gets out in open water. I mean, you're trying to kill Rob. And it's a completely different thing when you've got 50 people around you kicking you or grabbing on your fins. You can't reach out and get full strokes. You're nervous about drowning. It's just not good. Not to mention the 400 meter soft sand run you had to do to get

into the ocean this year. So it's just kind of like, whatever. You can't prepare for that. I've done a couple triathlons and yeah, that's the worst part is the beginning. Getting into the water. Getting kicked in the face. Well, dude, it seemed like in this particular one, the bike ride sucked worse. I'm like, oh, yeah, a bike ride.

Oh, but you can carry a bike. Well, it's carry a bike and run in sand. Soft sand. I hate soft sand. If there was anything I could ever get rid of, it would be soft sand. It's not fun running in at all. I want to know the other things you'd get rid of. In all the world, all the things that annoy.

Running? Running. Running would be banned. If you try to make me run, you'll be thrown in jail. I'm with you. I'll help you enforce this law. King of the world. No running. I'm with you on that, actually. We have cars.

We have cars that work just fine. Bikes are okay. Bikes are just fine. Low impact. Swimming is just fine. It's not painful if you keep it in shallow water. Running? No. No, sir.

Especially not when you're built like me. So you got this sweet little gig. I think we may have talked about this last time we were here, but we didn't get to see it. Oh, yeah. So the predicament of getting this built. Yeah. And then the neighbors not liking it too much. Not really homeowners association, but the neighborhood, yeah.

Did you have to break code to build this structure? We didn't break code. We went, you know, the rule reads, I think it says. He's a rule breaker. He's a rebel. No, not technically. It says a building must be built behind the rear corners of the house. So if you look at –

Because imagine there's plenty of people with big sheds around here. Right. And, you know, it has to match the house and all that stuff. If you look at the building is about two inches behind the rear corner of the house. Well, somebody threw a fit and said it was out of, you know, where it needed to be. So the people came out here and they were like, oh, well, the rule is supposed to say behind within the rear corners. And I was like, but it doesn't say that. So it was never really enforced.

Technicality. Yeah. You know what I'd do if I were you? I'd have this person show up, complain, have an official with them. I'm like, look, I understand your concerns, but if I may, then I'll just take my shirt off. I'm like, what do you think about that? What are you going to do about it? I work hard for my abs in this building.

Well, now that you mention it that way, I think we're fine. But you drive around several different places in here and people's barns or little sheds don't match their house. So I was like, if you want to do something about it, then come at me, bro.

You can outswing this kettlebell. You can have it. Until you beat me, shut up. They were like, well, we may have to have you move it. And I was like, oh, really? We'll just pick it up. Yeah, how are we going to move it? Kind of fit, but not that fit, boss.

And you installed the air conditioning. Yeah, about three weeks ago, it just got unbearable just to where I couldn't do anything with grip or anything like that because I sweat. That's the first thing I thought of. I was like, man, it's awfully cool in this training facility. I thought Rich was going to be much more hardcore than this. You thought Rich was a tough guy. Turns out he just likes to train comfortably like the rest of us.

What makes me want a good air conditioner working in my garage? I go outside every once in a while. And then if you go about anywhere from half the building away from the air conditioner, it rises about 7 to 8 degrees. So work out half the day over here and work out the other half over there. Oh, wow.

That's a big difference. The sun starts pressing down that wall. I was going to say, I think so far my favorite thing in here is that 60-pound sledgehammer over there. Yeah, one of my friend's dads made that for me, and he's like, oh, yeah, you can swing this thing all the time. I was like, what am I going to swing that on? 60 pounds on the end of three feet of metal? No. This would be great for my shoulder. He's like, just yeah, you can swing this thing all the time. I was like, what am I going to swing that on? 60 pounds on the end of three feet of metal?

No. This would be great for my shoulder. He's like, just swing it at that tire. And I was like, okay. No. No. It's like, I picked it up and the first thing I thought of was Thor's hammer. If you just hit somebody with that, if it slipped out of your hand.

Dead. They're dead. It'd just demolish your whole physical being. He did make an axle I have over there, an axle bar. It's like 75 pounds. Oh, nice. And it's a little thicker than the ones that Rogue makes, and it's pretty miserable. So it was pretty good preparing for the regional.

How heavy is the Rogue one? Is it just a hollow pipe, basically? Yeah, I think it's like 20, 25 pounds. It's not that heavy. I was really surprised when I saw the specs on it. Yeah. That's a really automatically good way of training. It's just like replace, treat the load like it was the same, on, but just use that big ass pipe instead of the hollow one.

Yeah. There you go. I like the axle personally. Yeah. It's a lot of fun. It's good. It's different. I was in a little garage just like this when I was 19.

We were trying to put a thick handled axle like that in the rafters so it would roll to see if we could do a pull-up on it. When someone was putting it up, they were holding it. They dropped it and it fell vertically right in the middle of my foot and broke all the bones in the middle of my foot. They put me out for close to a year. Listen. Do not put axles in the rafters of your house.

It sounded like such a good idea at the time. This is going to be cool. It's tempting to put axles up there, but don't do it. Sounds like a terrible idea. My whole off-season football that I ever shot. For that reason, I like what Rogue sells, those little doohickeys you attach on. Rich has got a few of them over there.

Much safer than what you tried to do, Doug. Yeah. The thing is, I still want to see if I can do it, but I've never tried it again. Let's do it again. Put that axle up there. We do have an axle. Can we talk about that thing we're doing later today?

Yeah. I can't really answer many questions about it because I don't really know what it is. I've got to sit down with NASA and talk to an astronaut? Well, now I'm curious. Rich Froning is getting involved with NASA. Yeah, yeah. It's breaking news. Is this, you think, maybe it's a...

We don't know why. They don't know where to go next. Strategy for keeping astronauts more fit? I know that's a big deal. I think it's almost like a podcast type thing, but people can sit in and watch and listen. It's like you ask each other questions, they'll ask questions,

and I'm supposed to come up with three questions to ask them, but I don't really know what it is. Well, let to come up with three questions to ask them, but I don't really know what it is. Let's come up with them right now. Yeah, yeah. So you're talking to NASA engineers? Wait, you're talking to astronauts? As far as I know. Just people at NASA? I'm pretty sure it's an astronaut and his trainer

and then an Olympic gold medalist. In what sport? One of those Olympic sports, you know? I'm a little preoccupied right now with other things. Dave was like, you need to do this. I was like, okay, I'll do it. Whatever you tell me, Dave. All right.

You should give me an event at the games, but he won't tell me. Trying to get a little trade-off there. I guess you're going to ask, dear NASA engineer who has 15 degrees from MIT or really awesome astronaut guy, how do I do thrusters in space? Is that possible? I got a real question. We had this discussion on the way here. Supposedly, there's a planet that's like 30 million miles away or something like that,

and it rains glass. Ask him about this planet that rains glass. It rains glass. it rains glass ask him about this plant it rains glass it rains glass it rains glass it had winds of 480 000 miles an hour projected i don't know how some guy who was so smart to be able to figure that out but this is the argument in the car is this is stated as if it's a fact and i was like how do they know it rains glass when it's that far away and then chris's chris's explanation was well we have have iPhones now and we didn't have them 10 years ago. Hold on. This is unacceptable. You kind of made me sound like an idiot.

I was just saying that they're fancy, smart people who are inventing things and just because it doesn't make sense to you how it happens doesn't mean they can't do it. What I was saying is just a decade ago, Pluto was still a planet. It still is a planet. Come on. It's not a planet.

What is your stance on Pluto? You accept reinstatement as a full planet? I mean, when I grew up it was a planet, so how do you change that? I don't know. What's the big deal? I mean, was there people sitting around for like 10 years going, we really need to reconsider the classification. They've discovered that there's asteroids that are bigger than the planet.

Now I'm calling it a planet, so now I've accepted it. So let's say there's some big-ass rock floating in between galaxies, and it's bigger than Earth. What, we don't live on a planet now? I just blew your mind. No, we have a moon,

and that's one of the things that helps it be a planet. And Pluto has no moons. It's all just rocks in space, man. That's half our audience. I know. That's what we've been talking about with this stuff for.

I don't know. We were trying to get them to talk to NASA. You have the opportunity to ask them why Pluto's not a planet. Just do that, Rich. I think Pluto is a planet. What say you? Give me the explanation. I think you should reconsider.

I'm going to come up with all these elementary questions and other people are going to have all these good questions, but who cares? They're going to think you're going to ask exercise-related questions. I'm going to come up with all these elementary questions and other people are going to have all these good questions, but who cares? Well, they're going to think you're going to ask exercise-related questions. I'm going to stump them with, why is Pluto not a planet? Yeah, why is Pluto not a planet? And how do they make that awesome astronaut ice cream? Oh, the Dippin' Dots.

That stuff is legit. Oh, yeah, it's in the tinfoil. Is that what Dippin' Dots came from? And then about the planet that rains glass. How do we know? Ice cream and glass. I think we got it. I think that's three good ones. Pluto, what gives? Ice cream, how do we ice cream and glass i think we got i think that's three good ones

pluto what gives ice cream how do you do that and i heard this thing on npr about a planet raining glass how do you know and the was it 480 000 mile an hour winds yeah how do you know that that how do you how do you measure way too fast how do you measure that without getting blown away yeah you're using like a radar gun like i are you sure you're hitting that planet with that gun? Doesn't make any sense. If an engineer ever heard this, like, you guys are dumb. You guys are idiots. Just mouth breathers who host a strength and conditioning podcast.

Give us a break. So did you get your wife doing any CrossFit yet? Still not on board? Come on, bro. Man, I ask you that every time I see you. You're like, no, not yet. I'm still working on it. I won't say I've given up, but I've

given up. This is what I've found. Be careful what you say, because Ashley may hear this. I'm just giving you a little warning. I'm trying to look out for you. This is going to be good. Always is. Always is. When I first got married, He's going to be good. Always is. Always is.

When I first got married, and I was trying to get my wife and I on the same financial page, right? So what we did is we just listened to Dave Ramsey. We got Dave Ramsey DVDs. And it wasn't so much what he was saying or who it was or anything like that. It was the fact that there was a third party. Telling her something. That was telling her stuff that she knew she needed to do and it

wasn't me saying you need to do this i was like there to also be uh educated and discover but if she can discover it for herself that's when she's going to really implement it the best so you've got to like do you know how many crossfit things she's been to in the last four years she was going to discover's been to in the last four years. I know. I feel like she hears this elsewhere. She was going to discover it. She'd have discovered it. So the challenge. Do you know what pays our bills? The challenge is wrapping up like it's a new thing now.

She sees how important it is, man. Come on, man. Do you know? She knows what pays our bills, and she still gets frustrated about how much I work out. Do you think she's going to work out? Well, see, she sees it as a sport. So you got to package it up as something different. She's seen a lot of stuff, you know, like when we've done just other things for sponsors and stuff like that.

It's just basically just showing people how to move. And she's seen that stuff, and she still doesn't care. She doesn't. Maybe she just don't care. I don't know. Maybe it's when I retire from competing and just do it for fun. Maybe then she'll start doing it. I bet that's what will happen.

And she'll be like, okay, maybe we can do this together. Breaking news. Rich Froning is retiring from CrossFit. What? Who said that? There it is. CTP, I'll edit that out. I'll edit that out. Are you going to pursue any heavy weightlifting? We'll see after this year.

Weightlifting competition. We'll see after this year. I'd like to. Because, dude, I mean, people are starting to ask the question, when are you going to give up on this silly CrossFit stuff and do something that makes you some real money? No, I want to see, you know, for

at least a couple months and just give it a try, just maybe just doing weightlifting and it's just going to be tough for me not to, I don't know, not do Metcons, I mean, as much, I guess. But we'll see. We'll see if I can do it. Yeah, I think't know, not do Metcons as much, I guess. But we'll see. We'll see if I can do it. Yeah, I think you could still really focus on weightlifting

and still get conditioning. I don't think there's – I think there's better and worse ways of doing the conditioning to kind of complement the weightlifting. Right. But you can maybe give the American Open a shot. I mean, at least show up and lift. When is the American Open? December 7th and 8th.

It's in Dallas. Okay. Yeah. Yeah, that'd be fun. It'd be a lot of fun. What are you weighing right now? Right around 200. Damn, you get fatter every time I see you.

Every time, bro. Every time. He's like five pounds heavier. Five pounds a year. I don't know. I've ran. I've been running a little bit more the last couple weeks,

so maybe I've dropped a little bit, but we'll see. I don't know. You don't have a lot of fat to lose. No,'re losing weight it's not the kind of good i want to lose yeah i was about 200 i was 202 the week after regionals so i was around 200 so if you started doing more 202 what a pig if you were to start doing just weight lifting you'd probably gain a few pounds so you probably put you right out where you need to be for 94 kilos. And at your height, man, and your strength, you could be really good at 94 kilos.

I don't think you have to train much. Just putting a little more focus on the lifts and dialing back the wide stuff just a little bit. But your work capacity is so high, it's not going to take away from the weight within training. You just have to divert a little bit of focus temporarily. That would be all you need. So what are you snatching now?

I haven't just went for a pure one rep in a while. I've been doing this kind of on my, I've made it up on my own for like one week. I'll do most of my lifts work up to heavy four rep max, just because you don't know what the CrossFit games. Yeah. And then the next, so like on Monday I'll do squat snatch. Tuesday I'll do a power clean. Wednesdays I usually jerk or push press.

Thursday squat clean. Friday power snatch and so then it's a four four rep max one week two rep max the next week then a three rep max and a one rep max and then I just kind of a deload or a three position just work on technique on the fifth week yeah I've been doing that two or three times I think I'm on my second or third cycle and then I'll do some on theminute stuff after that with like 70% of whatever I've worked up to, just to get some volume in, I guess. Yeah, I like that a lot. I don't know, just CrossFit.

What do you think about, I mean, you're talking about what you do for training right now, which we've podcasted with you before, and it sounds a little bit different than what you were doing previously. And anyone who's an advanced athlete needs to be changing what they do every three or four months more than likely but uh you know what do you tell someone who maybe has been doing crossfit for one or two years and they they hear what you're doing and they want to like yeah exactly like i want to do what rich running does he's the best for a reason right right no there's there's a lot of uh a lot of background before i started doing that type of stuff right doing that higher volume, heavier Olympic stuff. I mean, you've got to work on technique a lot more than it sounds like, I guess.

Because I do a lot of 50% on-the-minute stuff just to work on technique and just trying to dial in the movements and make sure everything's right, hitting my positions and stuff like that. So a lot of people are like, oh, Rich Froning works to a four rep max, you know, in a week on four different lifts. That's, you know, that's what I should be doing. But no, it takes a little bit while, a little bit, a little bit of time for your body to get used to doing that. Yeah.

Well, people only recognize the success and they go, I want that kind of success. Even if it's a small taste of it, I'll do a similar thing. Right. That equals that. Like it's a math problem. But i'll do a similar thing right that equals that like it's a math problem but they don't you're right they don't see the countless hours 15 years of different activities you've done that have all enabled you to be in a position to to do this now right and we were uh i was actually somebody posted it was an old video one when when we were at old mayhem when the place that you came to. Oh, yeah, the dungeon. Yeah, the dungeon.

And it was just a video. I was doing, I think it was just a 200-meter run, some double-unders and some thrusters. But just looking at my squat just on the thrusters, it just made me sick. I'm just like my knees. No wonder my knees were killing me all the time. Yeah. And it's just you don't realize how much time and effort it took

or, you know, how long it took to, you know, and my squat's still not perfect, but, you know, it's a lot better than it was. And just seeing the difference all the time and effort you put into, you know, trying to perfect that stuff and how much easier it makes it or how much better you feel doing it the right way. I was talking to some of our clients the other day. Somebody was putting in some extra time on the snatch. And he was frustrated because it was his snatch where he hadn't moved up in weeks. And I was like, you know. Dude, guys train for the Olympics like five years just to add like five kilos. Maybe.

That'd be amazing progress. But expert athletes training for that long full-time professionally to put just a few pounds. At one lift. I put 18 kilos on my snatch in six years. It's like, that's three kilos a year. And you're working hard. Yeah, well. Well, at least sometimes.

That's debatable, yeah. But, you know, I tell those guys, like, you know, I've been doing, say I've been squatting for strength for 15 years. I'm still improving my technique on the squat, just the air squat. And I don't even worry about what kind of barbell you got on your shoulders or where it's at on your shoulders. Just the way my legs are moving has changed in the last year. Exactly.

And then if you get away from doing something that helped or you haven't squatted or if you go on a back squat program versus a front squat program for a little while, your front squat's going to suffer because you haven't been in that position. Right. And it's just a constantly checking and reevaluating stuff. And people always think, oh, well, I'm good at that. I don't need to do that anymore. Yeah.

The cool thing, the way I think of it is like there's this natural sort of like, kind of like the old journey song, the wheel in the sky keeps on turning, man. But in an applied example of that, it oh geez he's gonna weave this in shut up let me do my thing for just five seconds would you please no but like i see i see training is not being this straight line what's like i started as a beginner right and i got some experience i'm moving my way up to being an expert and that's when i write my big book on training make my million dollars and i say see you later no i mean it's more of a this cycle that keeps on going around you can be a beginner you get a rhythm you later. No, I mean, it's more of a cycle that keeps on going around. You can be a beginner.

You get a rhythm. You build up a state of where you're getting kind of close to mastering it. For you, it may mean you're just doing really good. You're doing the best you're likely to do. You don't have to be an expert to be a master, let's say. And then maybe you get to a stage where you want to teach and share what you've learned. But then it was funny, like the things that become what you focus on, even though you're far away from the beginning, as you come back around, you realize, well, I need to revisit all these things I want.

You take things for granted. The simple act of just doing a squat the right way or revisiting a kind of squat that you're not as good at, the act of reintroducing yourself as a beginner at something is maybe one of the best things you can do. You don't just become an expert and now you're always an expert. No, there's all these other things that you are still a beginner at, relatively speaking. I never thought when I was 10 years old I'd spend 20 years straight trying to be perfect at standing up.

That's true. It sounds pretty extreme. Thanks a lot. You just thought that, hey, I'm now two years old. I can stand up just fine. I've got this figured out. Check that thing off the list. But something as simple as that is not so,

it's not so sure. That's true. I didn't even think about that, but now I'm like, I'm so good at standing up. Kelly. It's all Kelly Starr. It's all.

It really is. I'm like, I'm like, am I kicking a foot up? No, no. Like an idiot. Yeah,

exactly. My abs turned on just a little bit. Yeah. Yeah. Am I, am I, you have anterior pelvic tilt right now. Jeez.

Everyone's looking at me. I get my abs tight here. This is ridiculous. We're going to get Kelly on the show, right? Yeah, we're trying. We're trying. So my personal... We've been having some back and forth,

but scheduling... It's going to happen. Scheduling things... We'll have Rich just tell him to do it. But the thing is, I'm terrified of... I'm terrified of... Look at me going, oh, Jesus. Look at you. You're a mess.

That's what I'm scared of. For years of football and powerlifting, I'm about as – He's used to it. Yeah, I'm sure he's seen worse, but not many people. On the squatting, do you do a lot of single leg work or do you pretty much just keep it two legs all the time? Two legs most of the time unless they call for pistols at regionals that I work on pistols. That's right.

I remember you saying you hate those, right? Yeah. I mean, I don't hate them as much anymore since I've worked on my squat for some reason that, you know, it kind of transfers over. Weird how squat transfers over activities. Yeah, interesting. There are kinds of squats. Right.

So, you know, even at regionals, after those 100, you know, years ago, my knees would have been killing me because I'm all quad dominant. But as long as you set your normal line of action as you would in a normal squat, it's pretty close to the same. It's just doing those things, and for the most part, they transfer over. I'll do pistols every once in a while. They're not something that I'm like, ooh, I haven't done pistols in a while. Let me do these. But if they come up, I can do pistols every once in a while. They're not something that I'm like, ooh, I haven't done pistols in a while. Let me do these. But if they come up, I can do them. You never do rear foot elevated split squats

with heavy weight or anything like that? No. That's what people do. It sounds so fancy and awesome. Rear foot elevated Bulgarian split snatch squats, whatever you want to dream up in your head. But everybody who's really, really good at the lifts will go, why don't you just do squats again?

What's wrong with that? You know, with a barbell and heavy weight and simple with good form. Yeah. It's a question for the ages. I forget who that world-class bench was. He pressed like 700 pounds for like a couple sets of doubles.

And then someone said, well, what are you going to go do for your triceps? He was like, I don't know what I'm going to do for my triceps that I didn't just do. Pressing 700 pounds. That's the thing about assistance lifts. I understand why they're great.

I've done them and had good results, and I've not done them and had good results. I think it depends. If it makes you feel better, it makes you feel more prepared and confident, and it's not causing some kind of issue of overuse or something, then hey, knock yourself out. But you've got to realize that a lot of people just do some simple things.

It's not the simple path is the wrong path. I think a lot of it too is in your head. I mean, there's days where like last night, you know, I did quite a bit of volume and I always either finish the day with a run or some rowing intervals. You know, I'd probably done plenty, but I felt like I needed to do more. And then just, you know, getting on the rower and finishing and doing some intervals felt even better so i think a lot of it you know people get caught up and you know i've just got to get this done and you feel better the more you get done or you know yeah just kind of i think that i think there's a little bit of just being tuned into your body too yeah yeah you know and knowing what else you can do or whatever we're just talking about actually when you're doing a

skier i just took a i looked over at d you know what, it's probably really useful to do that. You get good back work in it, but you don't have to always do the demanding, kipping pull-ups or weighted pull-ups. There's a time when you can just do high rep, easy stuff for your back that makes you feel so much better. Get out of breath. It pumps blood, takes the soreness out, and it still helps you do pull-ups. It's just that it doesn't beat you up so much.

Right. Yes, variance. All right, guys. Constantly variation. We'll be taking a break here. When we come back, we'll talk about something. It'll be really, really cool. I promise.

Hey, this is Rich Froning. You're listening to Barbell Shrug. For the video version, go to barbellshrug.com. What's up, guys? We're back. And gals. You're listening to Barbell Shrugged. For the video version, go to barbellshrugged.com. What's up, guys? We're back. And gals. Gals, I'm not leaving you out.

Lots of female fans, I think. I don't know. Guess what? We're still in Cookville hanging out with Rich Froning. And we're talking about the subject of donuts and apple fritters came up during the break. It's like this is what the fittest man on earth talks about. Eats every day. Talks about, yeah, he eats it every day.

Wakes up first thing in the morning, apple fritter. If you want six-pack abs and want to be able to go for days on end, apple fritters are your buddies. People see the hamburgers and the fritters and the PB&Js, Rich, but they don't see, I guess, if you're going to put in a 10K row before. That's a qualifying detail here. We need to say, you can do that, but you better put in like 8 million, you know, thousand pounds of volume a day.

I think they're also thinking that's the only thing you eat. Only thing, yeah. Yeah, so we came here with good intentions. I actually packed up. We have a company back home called Bedrock Eats and Sweets, and they deliver... And they deliver pictures.

Yeah. They deliver food to the gym. It's very paleo-esque. Nice. What does that mean? Well, I'm pretty sure that cavemen were not making tuna salads. No. You don't know.

Were you there? You know what? They might have been. Who knows? Who knows? They didn't have iPhones. That's right. It's true.

I didn't know about plants that rain glass either. Dummies. But we came here with great intentions. I packed a cooler, tuna salad, chicken salad. Did you eat it all? Yeah, we ate on the way here. CTP refused to eat. He goes, I want some real food.

And what did you end up eating CTP? Kentucky fried chicken Did you eat the bones? It looked to be a boneless item Didn't it? I ate the bones And a bird that's deprived of that Much like sunlight

Is just going to The bones are going to be so fragile You can just consume them You don't even know if you ate the bones sunlight is just going to happen. The bones are going to be so fragile. You can just consume them. No problems. You don't even know if you ate the bones. That's right. But that creature made a great sacrifice to deliver delicious fried chicken flavor to CTP boy.

We had good intentions. So what will end up happening now is, you know, we came here going to keep it, we're going to keep it clean, not going to stop anywhere. And then we're going to have some, and then we hang out with Rich and now we're eating apple fritters

and chugging milk. But maybe we'll do some concept two skier before we get a workout in. It happens. It happens. Rob, we're all donat it out. Does Dan have any food advices that we should know about? We're going to go podcast him.

Yeah, what should we drill with him on? Ask Dan about the chicken that's been in his fridge for like six months. Dan doesn't live here anymore, so everybody stop saying that on Twitter. I didn't say it on Twitter. You guys are the best. Oh, my gosh. Still. I said I was going to Cookville to visit both of y'all, but I did not say that I was going

to hang out with both of you in your home. There you go. Together. No, not you guys. I'm just saying, let your buddy crash for a little while and everybody has to

talk trash on Twitter. Always. Social media. Social media. But no, Dan, he likes to leave stuff in the fridge to ferment for a while.

I heard that's a paleo thing. Yeah, yeah. Yeah, fermentation. Yeah, so ask him about the chicken that he's blushing. It works with some things, but I don't think it works with raw chicken breasts. I don't think so. Well, I need a twang on it. They're turning green. Yeah. So ask him about the chicken that he's It works with some things, but I don't think it works with raw chicken

breasts. I don't think so. Well, I need a twang on it. They're turning green. It means they're just about right. I won't drink beer, but I'll eat fermented chicken. That's That'll be good. Well, don't knock it to your trap. Maybe you grill those things up. It's quite tasty. You never know. Yeah. So what do you think about the possibility of

three pood kettlebell swings coming up? Kettlebell snatches? With a broken wrist? How many pounds is a pood? The queen is English, man. Tell me how much that weighs. 16 kilos. I want to see.

105 for a three pood. Three pood. Okay. So is a pood 3,508? I think it's 108. Well, it's 35 per pood, right? 16 kilos per pood times two plus 10%. so it's 35.5 per pood. Is that right?

Did I do that right? That's a Russian. I don't know. It's somewhere in the middle. Six and a half? Low hundred. 107? 106 and a half.

Low hundred somewhere. This is a Russian thing. It's super heavy for kettlebell snatches is the point, hence the broken wrist. There hasn't been any kettlebell snatches at CrossFit Games competitions since regionals like 2010. What was it? Dirty South regional? Yeah, I had those. We used the three pood for

sumo deadlift typo in 11. Yeah, but no snatches. No snatches or swings. That's just ridiculous. When that thing turns over and hits the back of your wrist, it's not a very good time. You're doing it wrong. I'll have to have you show me that later, Mr. Snatch Champion of the World.

I'll show you with a one food. I get so sick of you talking about my snatch form, bro. I'm going to put the bro out on you. I'm going to snatch that thing over my head. I'm never saying that. I'm always very complimentary. I usually say, Rich, I'm terrible at the Olympic list, but being an ex-paddler,

I will take on right now any beat-up, ex-out-of-shape paddler in the Olympic lifts, and I swear I'll at least tie you. There's the challenge. That's my challenge. Years of American football and paddling are not good for wrist-shoulder

flexibility, not good for overhead positions. You won't really be able to do that at all. But I've recovered quite a bit. I'll snatch you in the kettlebell, not the bar. No. Just the kettlebell. No.

Just the kettlebell. No, make that clear. No. No. Mick Goldrick, he swings, what, was it 108? He can snatch that. Have you seen the guys online? So, Rich, you're going to out-snatch Mick Goldrick, huh? Prove it. Have you seen the guys online? So Rich, you're going to out-snatch McGoldrick, huh?

Prove it. Have you seen the guys online? I found one YouTube video of a guy doing a hyper-heavy. The guy had built a kettlebell thing. It's just like a long pole with a handle on top. He had put like 600 pounds on it. This guy got up. It reminds me of the guys like the Ironman catalogs

who make their whole thing about bending nails. Like, this is what I do. So this guy's like, I don't know about squatting and snatching and deadlifts, but I'll swing a kettlebell better than anybody in this frigging world. But he swings like a 600 pound kettlebell for like 10 to 10, maybe 400 or 500 somewhere in there. Yeah.

600. It's a bit, it's just a big stack of weight with a handle. He gets up on two boxes, starts doing hip. I got a T handle and moving it. Yeah. T handle heavy swing.

We used to have that T handle. We put, you know, four or five poot on there and swing it. Okay. But I meanhandle. And moving it. Yeah, T-handle, heavy swing. We used to have that T-handle. We'd put four or five poot on there and swing it okay, but I'm always swinging it to like here. Russian style swings. Just to like head height. If you go overhead,

the weights would roll down on top of you off that T-handle. Kind of a foolish thing to do. What happened to that thing? Did we lose it? Yeah, we realized that when we're doing is stupid. We should just do deadlifts. You want to get really strong? You should do hyper-heavy kettlebell swings.

Or you could just use a barbell for what a barbell is specifically made for, which is making you very strong. And you can put all the weight you want on there without having to duct tape plates to the outside of the thing. We actually had a guy in our muscle gain challenge so we have this we have this six-month weight gain like put on mass and without losing your cross fitness right so uh in our in one of our groups we've got a guy i think i prescribed like 70 pound uh kettlebell swings in the program and uh he had taken two kettlebells and taped them together.

Did you see the picture? Did you guys see the pictures? Yeah. He said it didn't work out too well. Surprise, surprise. Don't do that. Why didn't you just hold one in each hand? I don't know.

Why are you asking all these questions? I know. You should be in the Facebook. It sounds like I'm overcomplicating things. You should be in the Facebook group. Helping him out. I figured he learned his lesson. One of our fans lit his pants on fire. That was awesome.

Oh, yeah. That was fun. What do you mean? Dude lit his pants on fire and did a bunch of thrusters, dropped the bar, put him out. I don't support that. He said he soaked his pants in tequila, which we let it slide because it was awesome, but there's no way that was tequila.

We had a video submission, like a contest. It was like, you gotta combine barbells, tequila, and coffee somehow. And the way that he did it was he lit himself on fire. Tequila on his pants, lit himself on fire, and then did some thrusters and

chugged some coffee. It was very impressive. It's deep on our Facebook wall somewhere. I was laughing. A lot of people have been listening to this, but can I just recommend that everybody out there, I know you like tequila maybe, but don't pour it on yourself and then light yourself on fire.

You're not a protesting Buddhist monk. Be careful, please. Be very careful with what you're doing. Wow. Yeah, no fire. They're going to have that at the games. Fire. Fire running. Fire running. I was waiting for the lions and bears and tigers. I guess it was in 2010.

You know, when they pulled us into that room, we had to sit there and we didn't know what was going to happen next. I was waiting for like gladiator style something. Right. But it never showed up. Dave Castro walks in and puts a club in the middle of you. Whoever leaves this room is the champion. Winner. Ten men enter, one man leave.

Break a PVC pipe in the middle of the room. Yeah. It's like that scene in... Who can have the best technique for a PVC pipe snatch? Go. Who's the judge of that? I'll say that you rip it apart and then you stab each other with it. Who's the judge of that? I'll say that you rip it apart and then you stab each other with it.

That was the more fun challenge. I think that's what Rich and I were thinking. It's like that scene. It's like in Dark Knight where the Joker breaks the pool cue. Here you go. Whoever walks out, I hire you. We're having tryouts. Tryouts.

That's right. Yeah. You should know better. You're a Batman fan. Any big plans for after the games? Vacation? Not really. Not. You're a Batman fan. Any big plans for after the games? Vacation? Not really. Not.

I guess we'll see. What do you do every day? He's thinking about getting in shape. You just work out and sit around. Is that it? That's pretty much it right now. Not much sitting around. There's more working out than sitting around at this moment.

How many hours a day? Depends, really. I don't know. the one day I try to sit down and think about it I usually get out I usually I'm in here from probably 930 till 530 or 6 like 9 a.m. to like yeah not non-stop the whole time but i mean there's some just hanging out in here but then you're just going in to eat and eat and yeah do you feel like it's become a and then uh and then usually if we do so like if we got to eat or something like that or eat dinner i'll usually come back out here and either do some intervals rowing or or go for a run or something like that does it ever get to the point where it's like, you know, I sometimes think, man, it would suck to be a chef.

Because, like, what do you do? You come home and you cook food for yourself? It must be the last thing you want to do. So does training just feel, I mean, is it still fun? Does it feel like a job about now? Does it feel kind of like a burden? Yes and no. I mean, some days it's fun.

Other days it's like, man, I'd rather just go to the river and jump off some waterfalls, which we do that sometimes. But, you know, there's some days where you're like, it's my job now. Working out's a lot of fun when it's not your job. When it turns into your job, it's a little different. The moment you start getting paid for it, it's...

I think people say things like, oh man, you're so lucky. You get to train all day for your job. I don't think that really means what you think it means. Do you realize, like, what if you had to get up every day at, like, 8 or 9? Well, get up early, but get in the gym at 8 or 9. And then train like it was your livelihood because it is? Do you realize that's not really – that's much harder than just going to your job

and sitting your ass down in a chair and typing all day and just not even moving? And it doesn't matter what you do or how you perform. I mean, it matters. Right. You're not under incredible scrutiny and people aren't judging you from outside the company and talking shit about you on Twitter or something. You get judged once or twice a year.

You get judged once or twice a year, so you have to have incredible discipline for a long period of time. If you only checked in with your boss once or twice a year, how hard would it be to stay on top of your work? I know for me personally, I would procrastinate to the last minute. You're a jerk. Well, this is why I'm not a CrossFit Games champion.

Don't get me wrong. I do love what I do. But yeah, some days you're just like, this isn't all it's cracked up to be. Right. Still part of it. Still better than most other jobs. Yes, I get to do a lot. I enjoy my job a lot more.

You have some autonomy here. Yeah, and I've done other jobs that I've disliked a lot worse. What's the worst job you ever had? Let's see. I worked at a factory assembling airbag components. That was miserable for about six or seven months. Like assembly line

work? Yeah. What was that? Straight out of high school? Straight out of high school in between college. When I went up to play baseball and decided baseball wasn't my thing, I came home and dad's like, all right,

it's too late to transfer so you got to work. And it was awful. Yeah, the whole assembly line thing, I mean, that probably puts the rest of your life

in perspective. Yeah. At any time in your life where you're working, you go, you just look back to that day on the assembly line

where you just almost lost it and just shot everybody. You're like, oh, well, at least I'm not doing that. I tell you what, it reminds me of a great story that Henry Rollins tells. It's one of my heroes. He does amazing spoken word. But he tells a story of how he grew up in Washington, D.C. Just being a kid who struggled, got beat up every day in school, was not particularly bright in terms of what they test in school, because it's a specific kind of intelligence.

But he had a job working at Baskin Robbins for not a wage that anyone could ever live off of. But he says, every day I wake up, and no matter how busy I get, no matter how hard the day's challenges may be, I always go, I could always wake up and maybe be returned to that life. I remember what that was like.

I'm going to do everything in my power not to go there again. So always remembering what could be waiting for you is that great driving force. You could always be back on that assembly line. Even though it may not happen, if you keep working like that, it keeps you moving forward onto bigger and better things. I was also an exterminator for a while. That was pretty crappy. Crawling underneath houses.

You had to kill things all day. Yeah, but you crawl into a dark crawl space that's like this high. And there are critters in there. That's why you're there. Snakes and spiders and everything else. Yeah, so were you going after like termites or like raccoons? Everything. Those other kinds of critters.

Yeah, whatever they called for. You go down there and then you're climbing around. You're climbing around in the stuff that you just sprayed to kill stuff with, like, you know. This is safe. Cockroaches don't die in nuclear war, and then you're crawling around in the stuff that kills cockroaches. Yeah, so what seems to be the problem? Well, there's this rabid raccoon in this deep, dark crawl space. Can you go in there and get him, please?

Here's this club. Just crawl in there. Here's this club. Crawl in there face first. Did you feel like you had,, were you surprised at like the tools of the trade? Were you thinking like oh there'd be like really professional ways to dispose of animals and they're like here's a knife.

Here's a trap. Here's a knife. You go get that raccoon. Yeah so I've done that. What else? What else crappy have I done I done washed and waxed houseboats doesn't sound pretty good because it'd be on the lake no it's awful hot really sunny and waxing a houseboat probably one of the most miserable things you've ever done oh really do you realize tedious just and I don't know it's really torturous it's like they say here's a beautiful

scene water here's a boat that's made for that. You cannot have either one. You will scream. You will scream and wax it. Well, it's like in the, this is a second Batman reference to this show, but in The Dark Knight Rises where that prison that's underground is so bad because there's your freedom right there.

You can see it every day. You just can't get there. So as you're laboring, scrubbing a boat, like there's a lake and there's people driving and having a good time and drinking Bud Lights and I'm here. That sounds way tougher than an extermination gig. There you go.

It really does. All right, guys. Let's wrap this up. Yeah. Unless you got something else. We can record a little bonus feature later once we do the

great surprise for our fans. Oh, no. We already filmed that, Chris. Don't you know? We don't want that. I violated the illusion. It's the surprise they saw an hour ago. The illusion is gone. Oh, no, we already filmed that, Chris. Don't you know? I violated the illusion. It's the surprise they saw an hour ago. The illusion is gone.

Oh, yeah, that thing we did earlier? Yeah. Oh, yeah, I remember that. Oh, my bad. Yeah, Rich remembers it, too. Rich has got to make his way to NASA. To my computer to talk to NASA. I don't know what I'm doing.

Oh, you've got to do it on a computer. Yeah. Maybe a spaceship is coming. NASA doesn't operate out of Cookville, Tennessee. The spaceship isn't going to come pick you up. It's going to land in the back door. That's right. It's going to land in the back door.

Hop aboard, soldier. I heard they were going to pick you up on one of the Apollo aircraft. Yeah. And then take you to Birmingham. Is it Birmingham? Huntsville. Huntsville. Yeah.

Huntsville. Huntsville. That's where NASA's at. And then Cape Canaveral. Well it Birmingham? Huntsville. Huntsville. Yeah. Huntsville. Huntsville, that's where NASA's at. And then Cape Canaveral. Well, I think that's where a museum is at, technically. NASA doesn't have offices. That's where Space Camp is. Space Camp. I know all about Space Camp.

Now, I've never went. Me either. I wanted to when I was little, but never got the chance. It sounded so cool. It really did. But now when I look back on it, if I was like, man, if I would have gone to Space Camp, I would have been a nerd. Yeah.

But did the commercials look cool? I'm so glad I didn't go now. The commercials look cool now. It's like the definition of nerd. Yeah, the commercials were good. All right, guys. Doug, what do you got? Mike just mentioned the six-month muscle gain challenge, which should be starting up again here in just a couple weeks.

So if you're interested in putting on some muscle mass and maybe competing against Rich as a competitive weightlifter down the line, you can go to muscle.barbershug.com. And there's a short video there kind of talking about what the program's all about. And if you put your name and your email in, we'll put you on the list where when we do announce that next program, you'll be like one of the first people to know about the program. So muscle.barbershug.com if you want to put on some muscle mass and become a better weightlifter and a better crossfitter. Rich, what do you got for sponsors?

Do you got anything interesting going on? Rogue, Oakley, shoe sponsor Reebok, BSN Supplements, and then we are doing these videos called Project Mayhem. Oh, yeah. Where people just send in. You should have brought that up in the beginning. I know. I didn't even think about that. I forgot about it.

It's just people just random questions. Nothing too formal. Nothing too scientific. It's just have some fun. Answer questions that we get every day. If you guys want to ask questions, it's on Twitter. Hashtag CFProjectMayhem. Who all is answering those questions? Me, Dan. We've had James Hobart

has done a few of them. Matt Hewitt who competed at the Central East, got ninth. There's words of wisdom from Darren Hunsucker in there, my cousin. Thomas does some of them. So it's just anybody and everybody who's here at any given time during the day. Yeah, and there was one other thing. Hey, we're here. Maybe we'll do one.

There you go. One other thing I was wanting to ask you about before we got done was Oakley. You said you got to see some cool things from Oakley. What were those things? Yeah, so they took us to their lab and just showed us some different durability things on sunglasses and did different sunglasses in the market and then Oakley. And just the durability is by far on top of everything. But then they took this one thing where they had a mannequin,

and instead of the eyes, there were lasers. And so they met. They had them angled somehow to where the lasers. They deflated lasers? Yeah. What? Laser beams. And so the lasers met, I think it was like 20 feet out.

The lasers became one. Well, you put Oakleys on, the lasers stay together, and they would put like four or five different types of glasses on, and the lasers became one well you put oakley's on the lasers stay together and they would put like four or five different types of glasses on and the laser separated so your eyes actually happen to bring those things back together before it goes into your eye it was pretty so it's probably less stressful on your eyes and then like even some of them they would come apart and then they would also separate oh that's not good so it was pretty cool to just to see and then see how they run everything and it'd be pretty cool to it sounds just like why elico barbells are so good like there's there's lots of

good barbells but the lego barbells are really nice when you see them bend them into a horseshoe and they spring right back it's kind of kind of the same thing yeah and so and then also the apparel that they're they're starting to come out with is is pretty cool you know some of the stuff that you know reebok has taken them a few years, Oakley's just started doing it, but I think it's the durability and all that stuff is really good. It's cool to be a part of.

Cool. I like Oakley personally. I can't wear anything else. I love them. Why don't you spoil? I refuse to wear anything less than the best. You and your $100 Lululemon underwear. That's right. Oh, I can't go back to any other kind of underwear.

You are spoiled. Look at you. Yeah, Lululemon underwear, ugly sunglasses. Progenix t-shirts. Progenix, yeah, whatever. You're a walk-in billboard. How dare you? How dare you?

Is it my turn to do a plug? It's your turn, Chris. Is it okay if I- I will let you. I'll try not to interrupt you. I'll go... I was good today, by the way, on interrupting stuff. I'm trying to interrupt you more.

That's my goal. Return the... Give me a taste of my own medicine. What? Yeah, so just go to barbellbuddha.com. That's my blog. Click on the store link. You can get a copy of my book if you want it.

It's fantastic. It'll change your life forever. I swear it. And also, if you buy it, I'll give you a coupon for one redeemable hug next time I see you. That want it. It's fantastic. It'll change your life forever. I swear it. And also if you buy it, I'll give you a coupon for one redeemable hug next time I see you. That's it.

All right, guys. Oh, yeah. Am I supposed to do that thing, Chris? You ready? Are you ready? Magic. All right. I want you guys to click

right here. Uh-oh. I want you to click right here and sign up for the Barbell Shrug newsletter, alright? If you do that, we will, hopefully Chris can do what he says he can do

with this video editing magic, and then you can click on this link right here. Well, if you can't do it, we'll edit this out. Sign up for the Barbell Shrug. You look like an idiot, like a madman. Just put the link down here. Click it here! What about right here? Can you put it here? Like an idiot, like a madman. Just put the link down here. Click here. Hello.

No, here. What about right here? Can you put it here? All right. All right, guys. See you next time. All right. Thanks, guys.