Barbell Shrugged - 94- How To Mentally Prepare and Go Faster For Your CrossFit WOD or Competition

Episode Date: December 11, 2013

Train your mind and body to go faster

This week on Barbell Shrug, we talk about how to prepare for the open physically and mentally. Mentally. Hey, this is Rich Froning. You're listening to Barbell Shrug. For the video version, go to barbellshrug.com. Two, one, go. Oh, no, wait. Three, two, one. Welcome to Bob Bell Shrugged. I'm Mike Bledsoe here with Doug Larson and Mike McGoldrick.

Chris Moore is not with us today. He's in Arizona doing a vacationing thing. Said he didn't want to be on the show. He said, screw you guys. I hate you. He's going to see us say that and be so pissed. We're sorry, Chris. He did not say that.

Yeah. Hey, everybody. I'm Chris Moore. So what we did, instead of having Chris Moore on the show, we fed McGoldrick, who does not consume caffeine, lots of caffeine before the show.

I've drank a quarter of a cup so far. I'm losing my mind. He claims he can do the job of himself plus Chris Moore after one cup of coffee. We'll see. We'll see if he can pull this off. There's a reason we brought one cup of coffee. We'll see. We'll see if he can pull this off. There's a reason we brought McGoldrick on.

We brought him on because we're going to be talking about how to Metcon faster, how to do your wads faster, how to get more done in less time and in a certain amount of time getting more done. You know the deal, having those broad domains and shit. So before we get too far into this. Well put. Yes. Before we get too far into this. Well put. Yes. Before we get too far into this, make sure to go to barbellshrug.com.

Yeah, it made sense. Go to barbellshrug.com, sign up for the newsletter, and we're going to inform you of some of the snatch mistakes you might be making. We did a fantastic video with Mr. Rich Froning, and yeah, he has his shirt off, so you ladies out there, you can click that. Watch that video. Yeah. Maybe we'll make a video with McGoldrick with his shirt off someday.

You're pretty chiseled. I don't know about that. Are you the fat kid at the CrossFit Games? I got my winter coat going right now. Oh, yeah? So I'll have to wait until the spring. I'm supposed to be fluffy. I'm fluffy.

Fluffy season. Lots of cookies so we're talking about how how to metcon faster do the wads faster during the open specifically we understand that a lot of people want to do better in the open maybe you did the open last year it doesn't you didn't do as well as you wanted or you found that you were doing a lot and you didn't go like at the end you're like oh i could have gone faster or at the end you were dying you're like oh i paced way too hard that's very very common and we're going to address some of those issues this open sounds cool what what is the open mike oh chris thanks for helping me out there sometimes i forget about what we're talking about

whoo the energy's going now. Someone else, pick this up. What's the Open? Nick Aldridge, what's the Open? The Open is the qualification process to make it to the CrossFit Games. It's the worldwide Open. It happens every year. It starts in the early spring.

It is five weeks long. Yeah, it's been five weeks for the last couple years. The first year, it was six weeks, and then it's been five weeks in 2012 and 2013. Thankfully, they shortened it well they yeah it was meant to be five weeks that extra week it's maybe five weeks and then there was a technical error oh is that what it was yeah something happened and that's why they had to add a week something like people weren't able to input their data from the first one it was i remember being alone i do remember they extended the date the first time yeah something, something like that.

Yeah, they extended the input. So it's usually the month of March every year. Right now it's the end of November, so we got a few months before the next round. Yeah, we're talking about it based on historical data. So we know how it's operated the last three years, so we're going to make some assumptions that this year it'll probably operate much the same mm-hmm Dave Castro don't screw us don't change it up you can't

figure it out there's no way I hope he changes all the movements this year it's like none of movements you ever done before be doing like crab walks and for distance you know stuff like that he's like like, who here has run a half marathon before? Everybody was like, I knew it. I knew it was going to be a long run. He's like, and what about road it? Oh, shit. Nobody's rode a half marathon.

Nobody thought of that. That was pretty wild. All right, Doug, so you did some of this analysis. What are the different... Chris is breaking equipment in here. Got we're good yeah stick it in the hole my mic you did some analysis what are what are how long are these metcons how long are the wads that we're looking at for the open we talked about this two episodes ago something along those lines yeah two episodes ago we talked about basically the structure of the open and how

it's looked over the last couple years long story um well you can go back a couple episodes back what's the name of the episode one that you just mentioned yeah 92 it's episode 92 that's the name of it so go back to episode 92 we'll give you more details about what i'm about to say but uh long story short the open has been pretty much all amraps every single wad in the last three years 2011 12 and 13 were all amraps the they range between five minutes and 20 minutes basically and it was all standard crossfit movements there was about half and half barbell movements and non-barbell movements uh snatch clean jerk uh push presses overhead squats. What are the rest of the barbell movements? Snatches, clean jerks. I'm just saying the same stuff.

Thrusters. Thrusters, that's right. I can't remember off the top of my head what the other ones are. Deadlifts. Push press, that kind of thing. Yeah. Perfect. So basic movements as far as barbells are concerned. And then for the non-barbell movements, it was box jumps, double-unders,

wall-ball shots, muscle-ups, chest-to-bar pull-ups. Burpees. Burpees. barbell movements it was box jumps double unders uh wall ball shots muscle ups chest to bar pull ups burpees burpees and maybe a couple more so wall ball shots wall shots double unders nothing too crazy there's not a lot of learning involved in the open it's it's stuff you've probably practiced or tried to practice a thousand times. There's no heavy sled pushing. There's no yoke walks. There's no running. There's no rowing. They try to make it as accessible as possible to hundreds of thousands of

people all over the whole entire world. Easily standardized. Easy to judge. Easy to standardize. Like I said before, there's no running because it's hard to confirm distances for so many people. Some people, if it's a 400 meter run, some people would be's a 400 meter run some people be running 500 meters some people be running 100 meters yeah you never really know so you made out the door you know what one thing i think that would be cool is if they like everyone can measure 10 meters or like 50 feet be cool if they had like

some kind of a shuttle you know like an amrap you know like down and backs or something that'd be kind of neat yeah totally doable but yeah they try to make it sounds so easy but right 100 000 people it gets it gets shaky you've got people submitting videos and yeah and it's not in the gym yeah it gets interesting but uh the different links of the workout so we're going to talk about how to approach uh the different types of open wads uh so we're going to talk about the different length of time so you might want to approach that five minute amrap differently than that 20 minute am So we're going to talk about the different length of time. So you might want to approach that five-minute AMRAP differently than that 20-minute AMRAP. We're going to talk about some mental preparation. We're going to talk about some physical preparation.

And maybe we're going to talk about, maybe, we will talk about specific movements and how to get better at some of those movements you might approach during the open. There's some skills that, things like muscle-ups and stuff like that. And then not only that, but you have to do muscle-ups after you've done 150 wall-ball shots. That's been two years that they've done that one. Yep, two years in a row. Yeah.

So I think a lot of this is going to depend on who you are as a person and what your background is. So we've noticed that a lot of people that come out of pure strength sports have come out of powerlifting or Olympic weightlifting or things like football, where it's all very short, very powerful, very explosive speed, speed type movements or type training. Then you tend to do very well at the short, fast, powerful Metcons because that's basically what you train for your whole life, especially if you're already a bigger person. On the opposite side of things, if you came out of an endurance background you don't have a whole lot of strength training and you've gotten stronger over time obviously by just you know

training normal crossfit type training but you're probably still naturally if you come from an endurance background better the longer met cons where the weights aren't quite as heavy and they aren't quite as technical so you got to kind of know who you are you got to know what your weaknesses are so you can focus on those weaknesses. You got to focus on things that are holding you back. If you're a person that can't do one single muscle up, but you crush heavy cleaning jerks, well, maybe you'd put off cleaning jerks to maybe once a week for a little while. And you focus on your gymnastic skills, your chest to bar pull-ups and your muscle ups and stringing those together where you can do them in a relaxed, consistent, unbroken manner. Yeah, I touched on this last week.

I know with some people I coach, they've got that requisite amount of strength. They can crush squats now. They're really good at clean and jerk. They have a snatch that's going to get them through the open. And then you start taking away some of the stuff they're good at and start replacing it with those those movements that you have to be good at to do well in the open it's psychologically demoralizing and i think you were talking about that a little bit before the show mike how like this phase of training you've been kind of doing a bunch of stuff that's just not fun and how do you how do you approach workouts where where you're maybe for you it's not not goats, but it's kind of like it's becoming redundant.

And a lot of times I think it's kind of the same type of mental focus that someone would need that maybe is constantly every day working on something they're not very good at. It's kind of like a grind. Yeah, you know, like, I mean, you've got some athletes that say one year they want to do better in the open and their limiter is muscle ups um they could go all year without doing any conditioning and just do muscle ups and they're going to do 500 spots better the next year because they can do muscle ups so like you got to realize if like if you have limiters that big that you need to really address that you know so like your motor could not be any better um you're you know you you could not be in any better shape but just do muscle ups and that next year you're going to get 10 more and that's going to move you up you know hundreds

of spots yeah so getting getting 20 more pounds on your back squat might not be if you're squatting close to 400 pounds getting 20 more pounds on your back squat should probably take a back seat in your training i mean have we ever seen a 100 max back squat come up in the open no no so unfortunately not is that unfortunate i don't know i'd like to see it personally yeah to your point you're talking about that person may not have to do any more conditioning they just can't do muscle ups so if they can fix their muscle ups then they can play so much higher just because for a lot of people you know there's that big cutoff when when it goes from doing wall ball shots or whatever to doing muscle ups all people can't do muscle ups they're there

for time yep you can do one you'll slingshot a thousand places higher if you can do two and then for everyone yeah it just keeps going yep yeah so for that person they need to figure out for well for all people you need to figure out what your big limiter is and then go deeper than that so if muscle ups is one of the things that is your big limiter, well then you gotta go even further and say, well why is that my big limiter? Is it a strength problem? Is it a mobility problem?

Is it a technical skill problem? Is it a lack of practice because you have all those other things handled and you just never throw that into your workouts? You gotta start digging into all these little subcategories of why that happens to be your problem. Find the most important one. Why did you do that in front of the microphone?

Am I watching enough technique quads? Probably not. That's right. You probably watch more. Especially since Mike was the one that did the muscle-ups technique. Definitely, definitely. I'm loving that one. Going back to your point, kind of what you're bringing up now is like finding those limiters

and you were talking about people who come from that strength and speed background. And a lot of times their limiter is that they don't know how to pace. So pacing becomes a huge issue because most of the WODs aren't high skill. I mean, I guess the highest skills in the open are going to be muscle ups and then chest bar pull ups, which I'll consider like a very high skill being able to maybe do butterfly chest by pull yeah i agree that that turns into a little bit more higher skill um yeah the oldest stuff's in there too snatches yeah uh and doing them more efficiently are going to benefit you but the weights aren't so crazy that you can't you know you can do them pretty poorly or do what i call

barbell swings and get away with it. Sometimes you're going to benefit more from breathing work rather than bringing your one RM up. If you just know how to breathe better, you're probably going to be able to snatch better at that lightweight rather than, you know, having a stronger one RM. If you're snatching over 200 pounds and you do come from that strength background and that speed background, then doing some stuff that helps slow you down can really help out.

I know Doug kind of came up with this rule called the 80-80 rule where- Oh, it's great. Yeah. Since you're the one that invented it, I'll let you describe it. Sure, basically for people that do have trouble pacing, they need something to think about

besides just go forward as fast as humanly possible. So what we came up with and again i kind of i kind of loosely stole this from bj penn uh he's a former ufc uh uh light welterweight welterweight and lightweight champion i want to say he did both yeah yeah he might have been welterweight i think he went up a weight class and then got handled by a gsp is what happened yeah he was he's been the champ a couple of times over the years anyway um he talks about about um going at 80 during a fight because he doesn't want to go out too hard too fast and then you know gas and then get the shit

kicked out of him when he's too tired to operate so he goes out 80 which basically means he's still operating at full speed but in a relaxed fashion so he feels like when he's at 80 he can he can go hard move fast but still be reactive to the other fighter because he's he's not soul his soul effort and intent isn't just plowing the other guy over with with effort he can go in there, he can actually be relaxed enough to see what's going on, still move quickly, react to punches, react to what the other guy's doing. If the other guy throws a punch, he can shoot under and do a takedown or whatever.

And he does better at 80% than at 100%, which is counterintuitive, but it's worked very well for him. So I kind of took that same model for people that aren't good at pacing. And I told them them since it's the 80 80 rule to go at 80 full speed for the first 80 of the workout and then they can really turn it up to 100 for that last 20 of the workout so say it's a 20 minute amrap you're going to go to

80 for the first 80 which is 80 full speed for the first 16 minutes and then those last four minutes you can really turn it up that way yeah you come and you redline right at the end of the workout right when you're supposed to redline that way you don't go out too hard too fast and then and then kind of fall off the cliff you know five minutes into the workout i like i like using that as a practice tool like you know do that that's you know do a few of those on a saturday do uh you know do five uh not five that'd be a lot. Or maybe, not for McGoldrick here, it wouldn't be a lot,

but say you do three 10-minute AMRAPs, and you separate the workouts by 10, 20 minutes, and you do an AMRAP where the first eight minutes, you take it nice and easy, you're getting your reps in. Just as Doug was describing, in the last two minutes, you really turn on the afterburners. You take 10 minutes to recover, and then you do that again. I think that's a really great way to practice doing those AMRAPs like you're going to encounter in the last two minutes, you really turn on the afterburners. You take 10 minutes to recover, and then you do that again. I think that's a really great way to practice doing those AMRAPs

like you're going to encounter in the open. Right. So the benefit to that is you get to dabble in it a little bit more. So if you just do that one Metcon, and then you bust, you do the 10-minute AMRAP all out. What are you busting? When I say bust, like red line, like, you know, you're done basically. Whereas if,

like you said, I'm busting nuts over here. Yeah, we took it there. I was looking for a wad joke, but yeah. Yeah, you bust your wad, whatever you want to call it. No, like,

so you said, you know, maybe do a couple of them and back it off a little bit so you can kind of dabble around in it. I mean, it's interval training. It's the same thing. Yeah, so you were,

we were talking about it about so you have interval training for like physiological uh purposes you can say we want to do interval training so we can do higher out power outputs over and over again you look at that what you were just saying before which i thought was uh something that doesn't get discussed very often was the interval training is great for the psychological perspective the planning the strategy yeah Yeah. Yeah. It's just, it's just, you're just flat practicing more. Right. So someone comes to me, I said the analogy earlier, like, Hey, I want to be a better basketball player. And I'm, my question would be, well, I mean, have you played pickup before? Like, where did you start? Like, where are you at in it? Oh no, I've never even played with people

before. Well, I'm not going to give you like shooting drills and line drills. I'm gonna tell you to go play pickup. So like, you gotta gotta have that you gotta know like where to start and have that balance of the sport specific training as far as um sometimes you just need to play you just need to crossfit more and before you start adding all the complex stuff to it like you said like the intervals but sometimes you just gotta play more yeah pick the low-hanging fruit yeah just just get in and know what it feels like to hurt and make decisions and whatnot. Yeah. What about, what about those people who tend to redline too easily? People who are going into a 20 minute workout and then in the first two minutes they're slobbering all over themselves.

I think it's two things. It's obviously that they're just like, like you said, physiologically, they want, they're just used to going faster like a sprinter but also it's mentally too a lot of people have the mental mindset of getting something done right so like some people like to see the finish line and they want to get there to it as fast as they can and amraps are bad for that because you can't see the finish line you have no idea how far you have left to go other than the time and that's like awful it's mentally crushing for someone who wants to go fast. So you need to like change that mindset, right? You need to think about, all right, well I'm this far

from the starting line now. And then you look back and you're like, all right, I'm this far now. Rather than looking to try and find that finish line. Because you don't know where it's at. And that can like be demoralizing. You know, for 20 minutes you're like, oh crap, I've got so much more to go. Whereas a three round for time is so much better mentally.

I know for me, uh, practicing pacing has been a difficult thing for me over the years. Like when I first approached CrossFit, it was all out all the time. And I think that was one of the things that actually kind of hurt me in the long run at a certain point was just not knowing how to slow it down I'm one of those people I'll go all unbroken and then I'll stand there recovering and then go you know go real hard and then stand there recovering instead of probably the people who perform the best you know they they're kind of long and steady slow and steady the whole time so I personally had a hard time with that and one of the things that really benefited me uh is is not keep counting too much like not

counting my reps i mean you want to count your reps but not keeping up with like did i do seven or eight rounds and actually just like maybe taking it shouldn't do this all the time but every once in a while just work for 20 minutes and focus on your pace and don't worry about how many rounds you did yeah just kind of just kind of do the work get the work in yeah i find that to be really helpful because for if you're somebody who's like highly competitive in nature that's that's gonna be hard what you do for people that are on the opposite end of the spectrum and that they're great at pacing in fact it's like almost impossible for them not to pace it seems like and they just when they need to get up and go and go fast nothing seems to happen if they do a 20 minute amrap orP or a two-minute AMRAP,

they pretty much go the same speed. Seen that a lot. What do they need to do? Yeah. I think most people that are in that camp aren't that strong. Now, I've seen some strong people that do over pace, but I think more often than not, this is not somebody who's squatting double their body weight.

Yeah, not very powerful, I would say. Right. I agree with that. Yeah, not very powerful, I would say. Right. I agree with that. Yeah, how do you teach someone urgency is what you're saying. You see someone go and you're like, what are you doing? You have a minute left. Go. And they're like, I am.

No, you're not. I'm not saying every – in a Metcon, obviously, you want to end the workout on your back. You want to know that you gave it everything you had and emptied everything out. So you were talking about earlier, some of the strategies that you have, or there's a few things I like to do for that. I like, I like to do intervals with those people where they intentionally outrun their own fitness. So, uh, as an example, to make it easy, I like to use a like airdynes and, and, uh, row rowers as an example because there's a measured power output. And so you can really see exactly how hard you're going, how fast you're going.

So putting someone on a rower, for example, and just saying, you know, I want you to row 100% full speed and see what they get to. So maybe they run 100% full speed and they get to a 130 pace. Then you can say, as an example, I want you to stay at 90% of that for as long as possible. Or just pick some random number. Say, I want you to stay below a 135 or stay below a 140 pace for as long as possible. That way they're doing intervals, but they're staying above 90% or whatever percent you want to throw at them. So there's no opportunity for them to go slow. They have to stay above a certain pace.

And then once they fall below that pace then the intervals over they take the rest interval then they go back to the interval. Airdyne is another easy example if you if you get on the Airdyne you row a row you you dine yeah you you cycle as fast as you possibly can. Kick and punch. Yeah you kick and punch as fast as you possibly can maybe you get to just again to make it easy, you get to 100 RPMs and that's as fast as you can go. Well, stay above 90 RPMs for as long as possible. If you're staying above 90%, you'll probably stay there for maybe 20 or 30 seconds, something

along those lines. And then you can take your rest interval, rest three to five minutes or whatever you want and do it again. And if you've ever done that on the airdyne, staying above 90% for as long as you possibly can are nasty intervals, especially if you do five or 10, they'll wipe you out. You can do that without an aerodyne or a rower. One of the things I like to do is do in 60 seconds. I do this to one to two minute wads for those type of people.

Obviously, as we get closer to open, I like to move it from a one minute closer to a two minute interval where you're working for one to two minutes and then you get like a, you know, a three to five minute rest in between each one of those intervals. And what I like to do is say in 60 seconds, you're going to do 12 chest to bar pull ups and you're going to max out on thrusters. So that's another measurable thing is like you say, okay, I can kind of tell is like, all right, now they're getting, once you can't get 15 thrusters anymore, you know, the first round you got like 15 thrusters.

Okay, once you fall below 10 thrusters, now it's probably time to cut off that workout. You know, kind of train the sense of urgency. And also that also helps with transitions. Oh, yeah. And that was one thing you want to touch on is if you're doing that type of interval where you're in 60 seconds, 15 just more pull-ups, now max thrusters, you can't dilly-dally getting on that bar. I mean, you've got to be, you know,

if you're really going for as many reps as you can, you've got to practice fast transitions. Yeah, people aren't used to being a little fatigued and like you said, finish the thrusters and going right back to that pull-up bar. They feel their body kind of in shock and they want to wait. And that's what makes a good athlete is someone who can just roll with that and use that and go on

even though their body's tired and telling them, I can't probably do a pull-up yet. Well, you probably can, you just don't think you can. Yeah. Yeah, another thing, a lot of people that aren't good at really picking up and going fast, oftentimes it can be because they think that they're going to outrun their fitness during a Metcon, so they don't want to go so fast that they do fall off they're scared

they're going to fall off and they don't want that to happen and so they don't push it super hard so good intervals for those people also um is to give them something like like burpees and say it doesn't matter how many reps you do that's not the point of this i want you to go as fast as you can for as long as you can and And you can stop whenever you want. So that way you're not giving someone 50 burpees and they're like, oh, I got to get through all 50 of these. I better pace myself. You can say just go as fast as humanly possible. And then once you feel like you start to slow down, then just take a break.

Yeah. And this isn't something you have to do every week for the rest of your life. Just do it as an exercise to give them a new perspective on what it feels like to go as fast as possible. So some people might be like 10 and be like, I think I was starting to slow down and say, great, take a break and then do it again. And some people might do like 50 and they don't slow down. They, and they didn't know they could do 50 that fast before. And now they do or whatever. So giving someone the opportunity to go fast without the fear of i'm going to fall off because they know they can take that break is a good way to give them that perspective yeah a lot like we that

earlier you said uh you can't be you can't be scared of getting punched in the face right oh yeah you told the story about the buddy of ours they they basically put his arms around pole and had someone punch him and then he's like all right well now i know what it feels like yeah we took we took our buddy derrick who uh who's an absolute monster he's a big buff hi derrick hey derrick uh he's big buff uh good looking guy i'll throw derrick a bone and uh we took him to boxing and our boxing coach likes to give him a bone hey our boxing coach likes to take big strong guys that think they're pretty tough and to to make them not feel so tough so they took Derek and they they wrapped his arms he looks like a big strong tough guy yeah massive took him and put his arms

around a pole behind his back and then one of the female young like 17 year old female uh boxers went over there and just like and just beat up like all of his ribs and his, and his stomach and just made him, he looked very uncomfortable just to give him that experience of what it's like to get beat up. Cause a lot of big, strong guys have never been beat up before, especially by a little girl. I bet, I bet, I bet after, you know, training after that, he wasn't so timid anymore. He was loose and the worst has already happened kind of thing. Yeah. After a while, it's just not a big deal. There's nothing worse than getting punched by a 17 year old girl and being in pain. Yeah. So it's just not a big deal. There's nothing worse than getting punched by a 17-year-old girl and being in pain. Yeah, so it's a good idea every once in a while, kind of like I said earlier, to outrun your own fitness.

Get on an airdyne and just go 100% full speed for as long as you possibly can to intentionally make yourself throw up. Most people never train like that. Like, the goal is to throw up. Sometimes people start CrossFit, they go too hard, and they throw up. But after a while, when was the last time you threw up? A long time. It doesn't happen very often. Once you really get into this type of training, and you're in decent shape, you don't throw up that much anymore. I just started thinking about regionals 2009.

McGoldrick on the floor eating grapes. This dude, all he ate all day was grapes. He's laying on the floor, just one grape at a time. They came up. Ten minutes later, after eating grapes, he's in the garbage can. I was laying on the ground. It's my first regional. I'm laying on the ground by the trash can.

And they actually had to come up and they're like, you have to get out of the way. And I could not move. I was like, I don't care. You can walk around me. I'm not moving. McGoldrick was not one of those people that needed to learn how to go hard. Yeah, I was the opposite. The opposite.

Chill out. If you put on 185 on front squat, you can train 185 to failure, to fatigue where you can't pick up the bar anymore. But if you ever tried to do it like on a prowler with like 25s on it where it's light, just push 100% full speed until you can't push it all the way to fatigue, you'll throw up. Most people will throw up. So if you haven't done anything like that in a while, it's a good thing to try that every once in a while to try to make yourself throw up. Yeah. Most people throw up. So if you haven't done anything like that in a while, it's a good thing to, to try that every once in a while to try to make yourself throw up after you're not a beginner anymore. Once in a while,

that's a good thing to try to do once in a while, once in a while. That's a grind to do all the time. All right, guys, we're gonna take a break real quick. When we come back, we're going to talk about some of the mental preparation strategies for

competing in things like the open green with the muscles under your ribs. Push out. And we're live. Use those intercostals. And we're back. And we're back. Oh, that's huge. When we interviewed Kelly Star, he really threw me off with that.

I was about to go back. We were about to come on, and he goes, and we're back. Like, before we came back, I was like. I'll take over my show. Did you pee on him? My house. My house. Well, we were in his gym, so I was like did you pee on him my house my house we were in his gym so I couldn't like pee on it I think he took over Joe show is he gonna take over my head is he my head yeah if you're wondering if he's in your head he's in your head swimming you're done that's's in your head. He's in your head. He's like, shit. Swimming in your dome. That's that.

Out of almost 100 episodes, no one got in my head except for Kelly. Congratulations. All right. We're going to get talking about the mental side. Oh, before we go any further. After all that, we're talking about mental strength. Mike doesn't have it. No.

I'm going to talk about it. That's right. This is for me, Goldrick, not me. But before that, I want to say thanks to Charles over at YouTube who gave us a tour when we were in San Jose last and he hooked us up with these sweet mugs. Thanks, Charles. Yeah. Jake, show me a soda

duck. Busted. Alright. Holy shit. So when we were preparing for the show we're doing some show notes uh talking about mental preparation what are some things that you encounter personally when you're doing the open um well two things like i think that to get better to metcon faster

which is the topic you can increase you know your physical capacity and your mental capacity i think it divides into those two so starting with mental capacity we've got um you gotta have a plan going into each workout right so you want to have you know your 80 rule like have an idea have a plan um and do you have to stick with the plan or is it just important no that's the thing a good athlete is someone who can call in this episode we haven't done shit right yeah but but that's what makes you guys good uh you know like podcasters or whatever. You call an audible, right? You just roll with it.

Like, you get punched in the face and you move on. A lot of audibles on this. A lot of audibles. So, yeah, but you got to know, like, when to change your plan, obviously. But stick to it. And there's so many little things, like, especially the open, because most of the open workouts are all about pacing like if you have a good pace that's why that's why every time someone redoes it they usually do better because they learn ask you how do you feel about repeating the watt or doing it on a wednesday say they release it on tuesday night wednesday and then doing it on

wednesday or thursday so that you can do it on saturday you think it's good to know that you can do it a second time? You know what? It depends. It depends what your goal is. If your goal is to do as good as you can in the open, I hate when I hear people say there's no redos at regionals. That's great if you're trying to be a regional qualifier, if you're trying to be like a CrossFit Games competitor because you're training for unknown and a noble and you deal with whatever's

thrown at you. But most people aren't. Most people are trying to do the best they can in the the open so there's no problem with redoing it who cares it's just for five weeks redo it learn do it again learn more i think the more crosser you're doing you're going to keep learning each time you do it so no i have no problem i think it's great yeah the only thing i would say in regard to that is if you don't if you don't go into it with enough training volume and say you do something on Thursday, you might still be wrecked.

That particular workout and those movements. And it obviously depends on the workout too. So, like the snatch burpee workout, a lot of people redid and did better just because they're like, I did the burpees too fast, or I did touch and goes on the snatches because I saw Rich Froning do touch and goes. And they should not have done touch and goes.

They should have done singles the whole time. Whereas another workout might be the thruster chest-to-bar one. Oh, yeah. Chest-to-bar pull-up one. Sense of urgency on that one for the 13.5. Yeah, you know, but most people, a lot of people that didn't redo that because they're like, I mean, there really wasn't a huge limiter other than chest to bars and you're just gonna you can only do as many chest

bars as you can do well you have to go pretty much as fast as you can out the gate or else you're not going to get very far in that workout because it was maybe three rounds in four minutes yeah yeah yeah so if if chest to bar pull-ups aren't something that limit you yeah go out hard but if they are the workout is all about how well you pace your chest to bar pull-ups. Because if you go out and you do too many too fast, that first minute, you know, you're screwed. Like you blew up and now you've, you know,

whatever you call it, blew your wad. There's your drop. So, yeah, it depends on the athlete, depends on where their limiter is. And having a mental game plan like we talked about and stick to it. Sometimes you get in it and you're like, this isn't working. I had planned to do touch and goes and I'm tired. Well, you're not going to keep doing it and getting more tired.

You change the plan and you go to something that works. That goes in line next with breathing, right? So find movements that are tip you know difficult to breathe in and practice finding ways to make them easy to breathe during so like burpees i'm a big fan of like the step down burpee all right so not not kind of like step up box jumps if you have the choice between step up yeah yeah i mean jumping i think most athletes found that step ups were better why is it easier it's the same movement right you're just getting from a to b but why is it easier? It's the same movement, right? You're just getting from A to B, but why is it easier to step up?

It's just because you can breathe better during that somehow. Same with burpees. People think I'm injured sometimes when I'm doing a burpee. No, that's a way I found that I can keep moving on them without having to take breaks. Doing burpees should be as easy as going out for a jog if you can breathe correctly.

Same with double unders. You should be able to just work and do them. Should be as easy as going out for a jog if you can breathe correctly. Same with double-unders. You should be able to just work and do them. It should be like running. How do you feel about those burpees? I think it was last year they did seven minutes of burpees with a six-inch target, so you had to jump. How do you feel about doing that version of the burpee for just a very short AMRAP like that. What do you mean?

I'm sorry. Well, you're talking about pacing the burpees on, say, the snatch and burpee wad where you're having a transition between two and it's a lot of high reps in between each one and it's a little bit longer duration. I forget how long that one was. But there was also one a year and a half ago. Sorry, I'll try it in 2012. It was a max burpees in seven minutes. Would you still approach those burpees the same way or would it being sprinting as more of a sprint? Are you popping off the

ground? No, no. I paste those big time. Okay. Yeah. A lot of people went out fast and they did, you know, like 30 the first minute and they only got 70 more the next six minutes. Like you have to, you have to pace that. Yeah. Yeah. If you're going to run a one mile for time, it normally takes you around seven minutes like that.

Seven minute AMRAP. You wouldn't run the first 400 meters as fast as you can. It's the same thing. It's just a different movement. I mean, you know, same, same, same strategy. Go fast at the end. So you were a minute ago, you were talking about breathing. They don't know how to breathe.

But that's a hard thing to describe, I would imagine. You've got to have the experience of not knowing how to breathe and then someday have the experience of breathing better, whatever the hell that means. Can you attempt to describe what that means or what doing it wrong and doing it right looks like? Yeah. So you want to avoid that like red line, that, that huff and puff. But there's also a balance of it. Like sometimes you, you can't try and fight that breathing. Like sometimes you just need to accept that you're breathing heavy and just let yourself breathe heavy. But, but what I mean by like the burpees is finding ways where you don't have to stop and take a break. Whereas like if you're doing thrusters, you can only do so many thr you don't have to stop and take a break. Whereas like, if you're doing thrusters, you can only do so many thrusters. So you have to stop and take a break, even if it's lightweight, but some people can get really good at where they can treat a thruster.

They get like in a rhythmic or a cyclical breathing pattern. Like you're on a rower, a rower, you don't have to stop and take a break. If you can translate that over into burpees or any other compound movement like a wall ball or thrusters, that's really beneficial. What kind of approach do you take when trying to teach yourself to breathe? How do I do it? Say on wall ball shots because I think that one gets a lot of people.

Wall ball shot, man, I'm going to say thrusters because wall balls, I've never really had trouble breathing. It always comes down to just shoulder endurance. But thrusters, I learned how to take a breath overhead and at the bottom.

So I'm in and out, in and out, in and out, in and out. Two breaths. Two breaths, right. So that starts with lightweight, 10 thrusters on the minute for however long you can do it, that kind of thing. So you're not necessarily maxing out on it, but you're also getting enough training in where it's slightly fatiguing, but you're getting some rest as well. So a little bit of work rest, you know, like even Tabata would work fine, that kind of thing. A lot of people on thrusters are thinking about technique. They're thinking about trying to keep their torso as upright as possible

and getting the right depth and hitting the right position overhead. But you're taking the technique a step further and building the breathing. It's not a barbell. I mean, it's a barbell movement. It's not a weightlifting or a speed movement at that point. Right now, it's a rhythmic, it's a cyclical movement. You need to treat it like that. Or if you're strong enough, then yes.

Yeah, you need to treat it like you're rowing or you're out for a run. I see that go a long way. So you're thinking of people who aren't as strong, maybe on the front squat, if they want to work on breathing during thrusters, it would probably be beneficial to take the weight down. If you're only front squatting 200 pounds, a 95-pound thruster, you're never going to get that rhythmic breathing with that weight. Right, it's two different movements you know doing doing five touch and

go snatches is different from doing five snatch singles at a heavy weight right you want it's a it's like a fluent movement right you're not going to snatch that way if you're trying to get stronger so once you once you kind of like nail a thruster and you know you got good positioning throughout thruster and stuff like that then i guess the next step in working on improved thruster technique is the breathing portion, which I don't think many people think about very much at all. Yeah. Yeah.

I think if you just tell people to think about that breathing, that changes everything. Oh yeah. I watch people like breathe here, breathe, don't breathe here. But I think it's more about just, Hey, by the way, why are you doing these? Think about breathing. Yeah. You see people, a light go off and i'm saying like they're doing the thrusters and i'm like breathe and they go oh i mean they're doing they're doing thrusters and they just forget to breathe and that just comes with practice you just it's just doing the sport more you know i feel like breathing's talked about a lot more like in the bodybuilding world where like someone's

doing a bench press and they're like all all right, breathe in on the way down, breathe out on the way up. Yeah. Well, maybe we need to copy that advice word for word, but that's something that could be brought to more people's attention in the CrossFit world where there's certain times where it's okay to hold your breath. There's certain times where it's okay to take a deep breath. You're not going to lose stability or or or bounce or whatever you want to say um so you're talking about trying to find um like a very a very

relaxed cyclical pattern of breathing where where you can not like take a break where someone's doing like a an overhead squat where they don't have to go like yep exactly exactly you need to learn to breathe during those movements. Whereas if I'm doing a one RM, a one rep max thruster, I'm not breathing at all. I'm holding my breath the whole time. But if I'm doing a set of 10 thrusters, that kind of thing, I'm finding a way to keep it where I can, you know, breathe like I'm out for a jog or something. So that's a really good point. Like a lot of people, they, they, they really think about the breathing a lot when they're doing something like a one rep max they'll take a big deep breath hold it on the way down hold on most of the way up once they get past sticking point they might breathe

out but if it's not a one rep max then then kind of like you were saying it's okay to to be more relaxed and have that whatever pattern you were talking about on a thruster you you tend to breathe out as you press and then breathe in. At the bottom. You breathe in when the weight's on your shoulders. In and out at the bottom and in and out at the top. Okay. Two breaths per rep. Which sounds like a lot because that's a fast movement.

He's a two-breath man. So kind of going back to the mental side of things, I think breathing is one of those huge things that changes between training and competition and a lot of people get a little uh i guess frazzled when they show up to a meet and there's a lot of people and there's a judge involved now and yeah it's this is game day and then they may have practiced a lot of that breathing i think breathing is probably the first thing to go when you do get in that that competition environment what are some ways that we can kind of practice maybe competing and kind of putting pressure on ourselves so that we can kind

of maintain control in any environment yeah i i think pulling out the camera is a great way to do it because you know um you put yourself on on camera, you're more likely to hold yourself accountable. What was another one? Having a training partner there or having someone judge you, that kind of thing. Yeah, the way that we've been describing it is doing something like a scrimmage. Like if you play soccer, you'll have a scrimmage at the end of practice where you're playing a soccer game against your own teammates. And it matters, but it doesn't really matter. Kind of the same thing in the cross world you could do a scrimmage against

yourself where you do record it and you do get your buddy to judge you and maybe you ask a few of your teammates or your your wife your girlfriend or your coach or somebody to sit there and watch the whole workout where there's a little bit of pressure on you and it matters and everyone's gonna know if you did or didn't do a full rep maybe you have the whole audience if you know rep they all yell no rep yeah all right you have five people yell no rep at you and like there's no getting away with it you can't trick yourself and thinking you did a full rep at something that maybe chest of our pull-ups were occasionally you miss but you counted anyway you want it and you don't tell anybody taking the

video doing a scrimmage is an easy way that you can do like on a systematic week-by-week basis that whenever can do like on a systematic week by week basis that whenever you do a tester, put some accountability in place and have people watch you, have people judge you, record it like you were saying. Yeah, you could take it further and not just, you know, when you do record it,

put it on Facebook, put it on, you know, if you're training. Yeah, that's a great one. If you're doing blog programming and you're training with another group of people, throwing that video up in the comments on the blog. I know for us, we have the road to regionals group prepping for the open. And then we have the six month muscle game. When they do workouts, it's good to post, you know, your workout on the wall. And if I mean, I've seen this before on certain blogs, but someone posts that and they go, Oh, you missed,

you didn't do as many reps as you thought you had done yeah and it's and it's one of those things where it keeps you honest the next time around yeah if you're not posting that stuff or putting yourself out there i mean you might be just a little afraid of criticism and you can't be like be open to it that it's going to help you it's going to help you grow it's going to help you progress what about warm-ups for these different workouts so So during the Open, you know, the way you warm up for maybe a five-minute workout, I think it's going to be different than a 20-minute workout. Absolutely. How do yours change, Mike?

Yeah, I mean, the shorter the workout, the longer the warm-up usually. You know, you've got to get the heart rate up. I'm a big fan of getting up. Like say you're going to do your open workout Saturday at noon. I'm a big fan of getting up early that morning and getting moving. Because that way,

if you get up and go for a 10-minute run, then have your breakfast, take a shower, do whatever. Everything's already going. You feel awake. Then you get to the gym. You're going to warm up a lot faster. You're already going to be somewhat awake.

So you have kind of like a pre-warm up. I'm a big fan of that. I see a lot of people go to the gym, you're going to warm up a lot faster. You're already going to be somewhat awake. So you have kind of like a pre-warm up. I'm a big fan of that. I see a lot of people go into the gym, you know, an hour before they've got to do the best score of their life on an open workout. And they just can't get going. And then it's 20 minutes. So they go and they just kind of stretch a little bit. And, you know, you got to have a plan. You got to plan your warm up just as if you would have a plan for your workout so how high do you like to get your heart rate uh prior to

say a five minute workout five minute workout i mean you i want to be like hurting i want to get some some blood you know plenty of blood flow and i want to be in a little bit of pain just so that when you we say like maybe 180 beats per minute ish i don. I don't monitor my heart rate like that. So, yeah, I would say. But my point is I'll touch on at least as high as it's going to get in the workout because you don't want that to be a shock, right? So you're doing a five-minute workout. You don't want to start the five-minute workout

and then that be the first time that day that you got to that point because you're going to be like, oh, shit, I'm not ready. You're going to start doubting. You're going to think, am I warm up? should i just stop and start over what um what what kind of tools do you use do you use the movements in the workout do you use the airdyne rower it depends you know yeah it depends on the movements obviously um i'll give you a better answer sorry i'm a big fan of rower and airdyne um airdyne especially you know with the winter time it's cold like it's constant output it's it's twice as fast to get warm on an airdyne especially you know with the winter time it's cold like it's constant output it's

it's twice as fast to get warm on an airdyne and it is a rower um big a big warm-up um that i like to do or uh one of my favorites is five minute airdyne sprint the last 10 seconds of each minute you know that's that's like a fail safe that i go to all the time you know um sometimes i go in i just don't really know where to start just get get on, sit for five minutes, and sprint for 10 seconds at the end of each minute. You'll be plenty warm at the end of it, and you can do it every time. It's not going to make you tired. So it's better to go in. People will think, well, I don't want to get too warm.

You're not going to get too warm and wear yourself out. Now, if you're about to do a workout that's got muscle-ups in it, and you're so nervous, and you end up doing 30 muscle-ups before you do the workout. I can't believe that. I know. It's like, stop. Yeah. So you want to be confident in the it and you're so nervous and you end up doing 30 muscle ups before you do the workout. Yeah. I know. Like, yeah. You know, so you want to be confident in the movements that you're doing, but, um, the heart rate is the, is the one of the most important things. Yeah. Getting your body ready for that.

Yeah. It's all set on under the assumption that you have enough time in between your warmup and the workout. You're not warming up and then like, all right, just got the air dine and they're like, all right, three, two, one, go. And then you're right into it. Like you have a good solid, but how many times has that, how many times has that ever happened? Has that ever happened to you guys where you warmed up too much and then went into the workout and you're like, Oh, I didn't know. That's never happened to me. I always have that. You were

tired from the warmup. Yeah. I always have that fear, but it's never happened. It's not going to happen. It's, it's what's going to happen is that you're going to feel good, you know, but you're not going to be in the workout and be like, I didn't rest long enough between my air too many butt kickers today yeah like that's not gonna happen yeah 99 of the time i did not warm up enough it's funny if i'm if i'm thinking about warm-up regrets it's because it wasn't enough happens a lot in wrestling terminate turn terminates terminates they're tough, you do a jiu-jitsu tournament or something like that, and it's like, I don't know where I'm going to go. Bledsoe, you're up.

It's like, shit, I've been warming up for one minute. This is not good. And then you're in a fight for your life. Not fun. I got called out one time when I was sleeping. They were like, Larson, third call. You're about to skip my match. And I was like, oh, man.

I just like, I watched it. They were just like, okay, go. And it wasn't until the third round that I felt like I was actually performing like I'm supposed to perform. Yeah, so in CrossFit, things usually run pretty close to schedule, and it's not a surprise, so you don't have an excuse. Not like wrestling tournaments. I mean, it's an all-day deal where you never know when you're going to get called for 12 hours. I don't know. Went off on a tangent.

Sorry. I really think that improving your mental game is just as important. It never comes to an end point. You're never going to figure it out and master that. You can get really good at it because I'm still learning. Every time I do a CrossFit workout, I say... Even though best. No, every time, every time I do a CrossFit workout now I'm still learning stuff. I'm still like, okay, and now I know next time I'll do this. Um, it never stops. I hear people say all the time, like he's, you know, like, um,

Rich Froning, for example, he's just so much mentally stronger than everyone. Like, I mean, he probably is it's a combination it's physical and his mental game is ridiculous but you could argue

his physiology follows his mental because he's so mentally tough he can train at this higher pace which means his physiology is going to change

and adapt everyone at that level is mentally tough if you're there you're mentally tough my point is there are probably people who are way less fit than me that are way more mentally tough than me does that mean

that i mean but you could argue and say oh they're just not pushing hard enough no like their body's just not there yet like you know they could be crazy you know but they're just physically can't do some things all right for the 20 minute amrap you know how do you approach that warmup? Uh, once again, different than, you know, a short, um, I actually, for a 20 minute AMRAP, I spend more time than most people would get warm because I like to, I want to get, I want to at least work for five minutes at the pace that I'm going to do in that workout. So like you want to have the aerobic system warmed up because if it's 20 minutes long, um, most of the time it's going to be something pretty aerobic unless it's like a snatch burpee that just hurts the whole time.

It's aerobic, but it's painful too. Yeah. It's not really like sustainable. Something like the snatch burpee workout, you need to warm up a little different for because that one all, you're in pain right off the bat, you know, like you're in pain right off the bat and you need to deal with that. But like, uh, box jump, push press, wall ball workout, something where you can just breathe the whole time. Um, I want to work like four to five minutes at that pace and have my heart moving and where I'm really comfortable with that to where I can just, I know like right

now it's the same as me going and running a 5k. I feel the same way. How do you handle taking breaks during the workout? Like if you were, if you're doing a set of 10 on, on push press and it's decently heavy after five reps, you drop the bar. Like, what are you thinking then? What do you do? Are you, are you like saying, okay, I have five seconds. I'm going to go, I'm gonna take three breaths. I'm going to go like, what do you normally do? Yeah. I try and take emotion out of it. So don't, don't, um, settle with making deals with yourself. What I mean by that is like, you're like, Oh my God, it's starting to burn. I need to drop it five. Okay. I'm going to drop it five. I have, have numbers in your head and stick to it. So I'm going to do five. I'm going to count

three seconds. I'm going to get back on it, get on a rhythm like that, right? Be on a system. And then, uh, you'll, you'll start to learn that you can kind of, I mean, you can always do more than you think it's, it's mind blowing how powerful I mean, you can always do more than you think. It's mind blowing how powerful the mind is and how weak it can make you sometimes. So let's say that I'm doing a workout that's got a hundred push press for time. My goal going in is I'm going to do, I'm going to do 10 sets of 10, right? All right. Well, I might in the workout, I might change it up and go, hell, if I do 11 right now, that's one less set at the end. Right. By the time I get there, I've done 99 reps.

I have, you know, I only had to do nine sets. So so you'd be surprised just adding like a little bit at a time and changing things. Or when you drop the bar, you might go, all right, I'm going to go back at five, four, three to go back at two. All right. Trick yourself. That kind of thing. go all right i'm gonna go back at five four three two go back at two all right trick yourself that kind of thing that's another game i like to play um rather than you know you already said okay i'm gonna go back in five seconds like just go one second earlier you know don't make deals with yourself that's that's how you're gonna progress and push through those little barriers is there a point ever where you think okay i'm gonna i going to, I'm not going to go all the way to failure all the way to fatigue. I'm going to go two reps shy of failure or three reps shy

of failure. Do you think about like that? Oh yeah, definitely. And that, that just, that's just smart pacing because if you're worried about going to failure, yeah, you want to stay just below that threshold, that red line. Absolutely. I see people do that a lot where they have to do 20 pull-ups in a row, 20 chest bar pull-ups, and they'll do nine, and that's like as many as they could do, and then they'll do like four, and then they'll do like two, and then they'll do singles sloppy until they get done. Yeah.

Like in your opinion, should they do like four sets of five and not go to failure? Or since they did nine and I said go two shot of failure, should they do 7-7-7 or 7-7-6 in that case since it's 20? Once again, that just comes with practice. So if the workout is 50 chest to bar pull-ups for time, um, you're done when that last pull-up is done. So you don't want to go out and do as many as you can right off the bat, right?

You got to think about how can I break this down to do the fastest 50 I can. Um, so that might be do 10 before failure. You know what I mean? So stop 10 reps before failure. So that way you can do another big set. So now you've got 40 done. Well, now you've got 10 reps left. Do 10 singles if it's fast.

What you don't want to do is do the 20 and then 20. Do five. Then wait till you can do five more. That's stupid. Just keep going. Just do 10 singles. But if you have a

hundred wall ball after that, yeah, you might want to break it up and do small sets so you can get to the wall ball fresh, that kind of thing. Does that make sense? Yeah. I don't, I don't think you should go to fatigue at all during a longer Metcon. Uh, easy example. There's the guy that set the world record for pull-ups in 24 hours. He, I forget what he did. He did like, he did like it's probably really small 15 actually i think he was tall he was like six four no no i'm saying his sets were probably really oh yeah yeah he's probably a really small person uh no like he's totally small man you're exactly right though he did he did he like sets of three with a 20 second break in between between three strict dead hang

pull-ups and he just did that for like 24 hours he'd like do three pull-ups and he just did that for 24 hours. He'd do three pull-ups and then take a bite of a sandwich. Do three more pull-ups and he just did that for 24 hours. He ate a sandwich? Oh my God. That comes with being an athlete. That comes with being an athlete.

I want a sandwich now. You can see who... Just think if he didn't eat that bread. I love sandwiches i love them what's the gluten-free bread you eat ooties it's just delicious huge fan you gave some of their big sponsor of mine yeah we like ooties hey man delicious bagels stuff man but yeah real quick all right so back to yeah that comes with self-control like you see someone that's got to do i mean you even saw regional athletes do it now the hundred the hundreds work out like you know everyone knew that you had to have a plan

and as far as your strategy going into that and some people you get adrenaline going you get the environment around you like things change and you just start going and then you're you're doing like i can't stop i want to but i can't like you got to have the self-control and um you know just because you feel good at that moment doesn't doesn't mean you're going to feel like that the whole workout. So save it. I just think about the first time I ever competed in CrossFit, it was fucking, it was a stupid do tell just all out, out, out the gate. It was like, there was no consideration, no planning whatsoever.

I was like, I'll just beat everybody. That was, that was the gate. There was no consideration. No planning whatsoever. I was like, I'll just beat everybody. That was the plan. You need a mix of that. Alright guys, we're going to wrap it up. Mike, do you want to mention any of your sponsors real quick? You got Udi's, right? What else? Udi's, Glutino,

all Boulder brand products. Huge fan. They treat me really well. Boulder Brands is out of Boulder, Colorado. A lot of gluten-free all Boulder brand products huge fan they treat me really well Boulder brands is out of Boulder Colorado a lot of gluten-free products Ooty's makes awesome stuff they've got like great muffins there's all kinds of breads I can you sandwiches all day long now don't give me any stomach problems you pick up your Ooty stuff at a Whole Foods yeah Kroger's got it too Kroger yeah yeah big selection there so I want

to thank BSC for providing me with my winter gear awesome body body science compression they've got great tights and compression gear really good for the winter time right now big fan of their stuff and I'll go go to mobilitykits.com, sign up for our newsletter. Oh, yeah. My business. Yeah, yeah. Your business, yeah. Oh, man, what's the new? Might even add this little guy to the kit. We need a camera. Might even add this little guy to the kit.

It's a little stick-on thing here. It's a tripod so you can film your workouts wherever you're at. That's pretty cool for how simple and cheap and easy that is. Yeah, it's amazing. And I want to thank Barbell Shrug for having me again. I love talking about CrossFit. Yay. And if you want to see McGoldrick's mobility kit,

it looks a little bit like this. Yep. You can open it up, and then on the inside you've got, I still got some stuff in there. Yeah, all-inclusive kit. It's got a roller, a band, a peanut, which is two lacrosse balls and a sleeve, and a massaging stick. You can put your weed in there, man. What's cool about this is you don't have to have a peanut and a lacrosse ball.

It's kind of all-in-one. It's got space. Put other stuff in there as well. You still out right now still you jump rope no no I'm back in stock very cool

back in stock if you go to mobilitykids.com you can order one of these for yourself I keep one of these every time I travel it goes in the bag

love having it especially uh when you travel man sometimes the next morning been on a plane for like six hours and you get out and you're a little sticky

you can roll it out a little sticky i feel like you're obviously having fun with me lately i feel like you're always sold out you're like i made a hundred of them but someone bought them all you're like you're like always gone like that i just like i know a hundred more i just restocked and they're over halfway gone now so damn it's a good problem they're going all right all right make sure you go over to barbellstrug.com and sign up for that newsletter. We will see you next week. Peace.

Thanks, Mike. Shock and promise. All right, Mike. Intro. Intro. Intro. Yay.