Barbell Shrugged - Episode 12 - Rich Froning Jr, Dan Bailey, and Michelle Kinney

Episode Date: May 19, 2012

Rich Froning Jr, Dan Bailey, and Michelle Kinney

Hey guys, it's CTP with Barbell Shrug. Make sure you check out our website fitter.tv for the video version of this podcast. We have lots of footage from our trip to Columbus, Ohio for the Central East Regionals, as well as a video interview with Rich Froning and Dan Bailey, and your regular featured podcast. And this week it's with Michelle Kenny at her new box CrossFit Chickasaw. So stay tuned for this audio dish. We're going to also include the Rich and Dan interview, but again, make sure you check out the video as well.

Thanks. All right, Mike Blitzer here, Barbell Strug, here with Dan Bailey and Rich Froning, talking about bros hanging out, or bro time. Bro time. Let me tell you a little story first. So, Hillary, my wife, she wakes up, this is the morning after this all happened, she said in the middle of the night,

so Dan will be Hillary, I go, bro time! I have a habit of talking in my sleep. She said, at first she was like, oh here we go, and then all of a sudden, slap, bro time. And I was like, I don't think I did that. But apparently I talk in my sleep a lot, so we always get made fun of for our bro time. Dan's kind of our referee at the house, because Hillary's a lovely lady. Lovely lady.

Lovely lady. So lady. Lovely lady. So, it's good. I know how that is. Yeah, you understand, but if you got another guy there that kinda, no, you're wrong. So, it kinda helps. See, Mike has two girls. I have two girls at my house. Yeah, we've got a female roommate.

He's also a teammate, so. Okay. Works out real well, but Ashley has to behave herself. So, it does help a little bit. Yeah, it does help. So, she just doesn't want to be known as a crazy, I think. Edit that out. All right, so I heard a rumor that you guys were eating pizza

on Friday night. Yes. Was that both of you? And last night. That's a rumor. And who? And last night. And last night.

I had Chipotle last night. Chipotle? Where did you park? In-crust meat lovers. What's that? Where did you park? We tried going. We got towed from Chipotle last time. Chipotle? Where did you park? I had Dunk N' Crust Meat Lovers. What's that? Where did you park?

We tried going. We got toad from Chipotle. No, we're at Days Inn in the hood right next to the Chipotle. Nice. Yeah. We ran through the hood because we got toad. Oh. We got toad.

Nice. Yeah. Is pizza like a normal? Is that normal? Pizza? Every two weeks, every two weeks. King crust, meat lovers. You eat it before the CrossFit Games in LA? Maybe, if I feel like it.

Wait, so does that mean you went to Pizza Hut? Domino's. Domino's. Ah, my man. I'm the 2011 Papa John's Pizza Driver of the Year. Are you? Yeah. Oh, man.

I didn't know who else. Better ingredients, better pizza. We're going to have to switch you. He's got a rack and everything. I could get like a, maybe you could talk to him about a sponsorship for us and pizza or something. I could work that out. Let's do it. That'd be awesome.

People would love that. You had an epic finish on WOD 4. Yep. Through the bar. Yep. Almost hit me in the head. Everybody. I don't know if you guys saw that.

Everybody was counting your reps at the end. How did that feel? It was pretty cool. I was talking to one of the ladies earlier, one of the CrossFit media people. She was like, you know, it was one of the coolest parts. I'd say that's probably the coolest part of the weekend is having, I don't know, however many hundred people counting every rep you do. It's pretty cool.

Yeah. I've had one person count reps for me before and I had to make them. I can't imagine having a couple hundred. No, it was pretty cool me before and I had to make them. I can't imagine having a couple hundred. No, it was pretty cool. It was pretty cool to see it. Very good. You make fun of me for going like this and then you chuck the bar in the air.

What's that? Yeah, but you're just up. There's no yeah, but. And then look at me. I can throw a hundred and fifteen, sixty five pounds in the air. But I liked it. I thought it was cool shit. I appreciate that.

I liked it too. I saw Dan get motivated by it. Did he? No, I was too busy drooling on the floor. Dan has a problem where he snots when he starts breathing real heavy. Like just snot and spit and it's just... I can't help it. It's like a race horse.

It's like a race horse. It looks horrible. You know like race horses have like snot dripping down their face. I need to turn around every time I face the crowd. I've been following Brian McKenzie on Twitter and he has an athlete here, Lindsey Smith, and he's been tweeting about athletes in general and efficiency and all that kind of stuff. He's an efficiency fiend. Both of you guys move really, really well. From the rower, like the one wad you know the rower to the pistols the Queens are moving real clean I've noticed that's

pretty much the difference between you guys and the guys are in like 30th place you know like right out the gate they're moving ugly how much do you focus on efficient movement or do you guys focus more on energy system training or how does that pan out? I'd say both. We do a lot of efficiency stuff, a lot of on the minute stuff and then you just train CrossFit really. But all of our Olympic stuff is reps versus, I mean we do do some singles but a lot of the time it's heavy weight for reps or something. I'm kind of the same way. Efficiency is my number one thing that I really need to work on. And I've gotten a lot better since last year, but I still have some room.

You didn't come into CrossFit with efficiency. You came in like just muscling things. Yeah. And then you've had to like get more efficient as you went along. Exactly. That's kind of the way I am too. So you won the snatch walk event at 275. The next best would be 265. Dan, did you get, you got 265. Yeah.

And then, Marcus Hendren did too. Marcus Hendren got 265 as well. Yeah. You got more double unders though. He got more double unders. I think he only took one attempt and then did double unders.

I took two attempts. I did see that. Yeah, I was like, that guy's, there's a couple guys that did that. They did one pull and they were like, all right, double unders. I took two attempts. I did see that. Yeah, I was like, that guy's... There was a couple guys that did that. They did one pull and they were like, alright, double unders. Double unders, yeah. I thought I could get it, so I went again for it. But you were far enough ahead where you could do that and that wasn't gonna kill you. No.

How were the double unders along with the snatch? How did that... I didn't think it was that bad. It kind of warmed you up almost. It was the combination of 150 squats, 120 pull-ups, and 90 shoulder overhead that really affected the snatch, I believe. Maybe the hand cleans too, and pistols, and the 2K row. Might have hurt too, but I don't think the double unders really had much to do with it. Well, that

and we warmed up for about an hour and a half over there. I probably did 100 snatches in the warm-up area. A lot of people think you guys are freaks. It's unbelievable. And I talked to you earlier, and you were talking about you were kind of sore. You were sore. You were like, I don't know how I'm going to do it on a

snatch because I'm sore. And then someone asked me about you. And I walked over there, and they were like, oh, how's Rich? And I was like, oh, he said he was a little sore. And they were like, you're surprised that you were sore. Like it doesn't happen. Yeah.

But you guys are beat up right now. Yeah. Y'all are giving it 100%. Not a spring chicken. No, we were talking about it. This is probably the sorest I've been in the past couple months, and it just goes to show you what,

you compete in an atmosphere like that, and how much your body's gonna put out a little bit more. You're gonna push yourself that much harder. We do more volume than this, I think, in a three-day period, but you add that intensity piece with the volume and it's a whole different story. Awesome.

I think our team is about to go. So you know how people come up and ask for your autographs and stuff like that. Is that still weird for you guys or are you getting used to that? Or this dude holding the camera in front of you. That too. I mean people are like oh that's awesome but really if you think about it, all we do is exercise fast. It's not that big of a deal. People get fired up about it. And that's like any sport. It's like running up and down a field with a piece of leather.

Right. I guess the only difference is people actually understand, like, they can't go out and play football with big guys. They can actually work out, and they know what the workouts feel. So they have kind of that, they know the feeling that you're going through. So it's pretty cool, the sport, the difference in that and a professional baseball. I mean, you don't play baseball, but. I think the fans in CrossFit are much cooler than fans in other sports because they know what you're going through. Even though it might be at a different level, but I know how bad that hurts right that's like when we're getting excited in the stands yeah you

know I think it's a little bit different right a lot more respect for you guys too it's kind of like when athletes come in and they're like oh the rings you know you got rings in your gym they like try to do stuff and then they go watch the Olympics and the gymnasts, and they're like, holy crap. They didn't realize how awesome that was. And so when people see, I mean, if you can just finish that WOD 4, if you just finish it, it's amazing.

Most people would, most everybody would not make the time cap. So the real question, do you have keys to that truck with your face on it? No, I wish. I'd take that home and park it in front of my house. Not really, but... It wouldn't make the neighbors any more happy. No the neighbors aren't really happy with us anyway so they can. We've uh I just built a 20 by 30 building okay for for anybody who's in law listen to this. We have this 20 by 30 building constructed it's I mean matches the house everything we're in a neighborhood. The neighborhood code, everything else is up to code and it says, building must be built

behind the rear corners of the house. So the house is here, the building is right here because we have a little driveway that comes up and there's a little turnaround right here so I just built the building right off the little turnaround so buildings done the other day still got to put some concrete around it stuff like that we get a certified letter and somebody or the neighborhood sent a letter and it said bill garage is being built outside the corner corners of the house and they stapled the charter that said and highlighted building must be built behind the rear corners of the house I was like they were what they should have said is building must be built within the rear corners of the house yeah but

it says behind outside it's the most regarded thing horrible so Hillary my wife luckily she doesn't take any crap from anybody so she called him immediately it was like this needs to be changed and they came out there like Hillary, my wife luckily, she doesn't take any crap from anybody so she called them immediately and was like, this needs to be changed. And they came out there and they're like, well, you know, we could probably, as long as nobody else complains about it, and we think it was our neighbors across the way that complained about it because they've complained about us making noise. There's always one set of neighbors, man.

It's always jerks. They must work out at the Globo gym. I know, right? Because I've got neighbors behind us and they're, what and Linda are Retired and tired and then it's got to be way louder where they're at because they're almost in our backyard and they love us They come over there. Oh, what are you guys doing? They're actually they came all the way to Columbus to watch the water Yeah, and we've literally been living there since November. They're awesome. They're home all day. Yeah, and they don't say a word these people like You guys just go between home and the school, right? Well, now I just stay at home.

Oh, you guys aren't doing it? He is. I go to the school. He's not. You got another year or two? Probably another semester, but I might carry it after another year. And you're doing an exercise science? Yeah.

Okay. Is that the official degree name? Is it kinesiology or something? Physical education. Okay. Fitness and wellness or something like that. I get the experience of working in the college weight room. Yeah.

So that's what I'm enjoying the most. Classes are cool too. Do you enjoy coaching football players? Yeah, it's fun. It's fun. I mean, there's some days that are interesting. It's amazing how little they know when they show up. You're like, you can go there and expect, oh, these guys, they can't squat.

Oh my gosh, there's some guys who are you know twice my size and i can clean more than them it's like that's not right it's not very cool the teams are about to go so i gotta go cheer on our team faction good luck guys appreciate it yeah good luck the crossfit faith on yeah y'all stay in the right. All right, folks. You're back with Barbell Shrug. I'm Mike Bledsoe. Doug Larson and Chris Moore here. Hello.

With our, I don't know if she's our guest or our host. We're with Michelle Kenny. She's a guest on the show, but host in physical space. Well, then that makes sense. Thank you, Chris, for clearing that up. Yeah, yeah, yeah. We're with Michelle Kenny in her new box. CrossFit Chickasaw.

Chickasaw. Chickasaw. Gotta say it three times and it'll stick in the head, man. There you go. And I'll say it officially. This is a very nice space. Appreciate that. Thank you, guys.

This is one of the nicest startup CrossFits I've ever seen. I've seen like three. This is the nicest one so far alright when's opening day? May 18th, so this Friday oh snap, would be some sort of team wide, some sort of promotional hey come in, two workouts for the price of one

free candy and cakes it's pretty much going to be free all weekend but yeah, we'll have everybody in here working out simple workouts so that everybody can do them and it'll be fun hopefully give people a taste of the sport of fitness yes i have been seeing some buzz on facebook and twitter a little bit about people that are looking forward to opening i think you're going to get some members right off the bat

have you been mining that online very much we We've gotten quite a few newsletter sign-ups and a lot of tweets and Facebook messages saying, we can't wait for you to open. These are unique people that haven't even started CrossFit before, and so that's really neat to see is a bunch of new people already excited about it and they don't even really know what the heck it is it's it's not uh people at crossfit memphis or or anywhere around town it's just brand new brand new people new to the sport and i'm looking forward to introducing it to them have you been getting any emails or phone calls from people they're like i saw the crossfit, I want to compete. No, actually not. I did get one a while back, but I'm like, okay, we'll figure it out.

Meanwhile, they're working on their abs and their bicep curls. They will all meet that. Preparing. They'll have that moment where ten people come in, five people go, holy Christ, that was really hard. I'll never come back here again. And the other five say, holy Christ, that was really hard. I'll never come back here again. And the other five say, holy Christ, that was really hard. Where do I sign up?

Yeah. Is that something you're kind of looking forward to is getting some competitive athletes in here? People that are looking to go to the games but don't really have much exposure to CrossFit specifically? Yeah, that's exciting to me just because I like seeing that fire in an individual just because I have it myself. At the same time, it's really hard to be like, yeah,

I want to coach and guide these people to to compete and do what i do because i i realized you know if i'm at regionals i'm not coaching anybody there's no way i could assist them in any way so it's going to be like a tough situation i definitely get excited when people are excited about competing in the sport but at the same time i feel like i can't do enough for them as as a competitor myself so we'll see about how that will work out that's an interesting idea because i've always heard it described as there's a moment where you decide okay now i will put more effort into coaching and that probably does mean that now you do not put much effort into your training right it's like crossing that threshold you can't really do both those things

unless you outsource a lot of the coaching duties to people who are training around. You sort of call the shots and oversee it, but you can't be involved on a level you need to be in to really call yourself the coach. From what I've seen, and for a while I actually thought it was possible to do both. And then from what I've seen is usually...

This is juggling. This means juggling. That's me juggling. Okay. Not holding your balls. Okay. This is a compliment. This means juggling. That's me juggling. Okay. Not holding your balls. Okay. This is a compliment. This is a compliment.

These are, this is a scale. Now, I remember seeing like some box owners who are highly competitive CrossFit athletes. I was like, oh man, these guys are running a box. They're coaching athletes. And they're CrossFit Games athletes themselves. And come to find out, after time goes on, these guys are not nearly as active in their own gym as I thought they were or as the way it appeared at first. So usually if somebody's, like, highly involved in coaching their athletes

and all that kind of stuff, it's kind of hard for them to. Yeah. I mean, really what you can do is talking about, you can schedule the workout that you're going to do. And then basically have people train with you. And then in the midst of you doing your workout, say, fuck man, come on, you know,

keep, keep the bar overhead, blah, blah, blah. We don't heels. It's not really coaching. It's just guiding through.

That's what I had to do for years. And power thing is like, I was not really coaching. I was saying, well, don't, don't do that shit that shit do this shit and then i would do my set and like then you do then you can not tell me what i'm doing wrong it's more like a communal coaching situation right but then compared to a coach that is observing the training of say 10 weightlifters or 10 crossfitters and it's also thinking about the things they're doing outside of the gym how to balance all that for the long term.

What are you eating? How can we organize that better? What meats are you going to go to? How can I program ahead of time? That all takes so much time. You cannot focus on what you need to do. I just don't think that's quite possible. Not when there's a practice going on either.

That's pretty impossible. I think a lot of cases, too, when you get to a certain level, being in that type of setting is actually some of the most beneficial training that I've ever had. Just training around other people that are really good. They're not really coaching you, but you're just kind of there all together, and you're all snatching together. You're helping them. They're helping you. You've got some eyes on you from other people that have a lot of experience, and I've gotten a lot of benefit out of that. But new people, maybe not quite as much.

I agree with that doug i went to uh crossfit town in franklin and had some of the best training sessions that i've had in a while and cheryl brose was there and um you know training alongside somebody of that caliber i mean we both pr'd it was it was incredible and it was we weren't really like we would just say hey check this or i mean little little tweaks but it was really awesome, really great atmosphere, and that is a really great situation to improve with each other. But in terms of maybe an entire team, maybe an affiliate team, that would be a little tricky, I think. Would you see yourself getting that role as you –

every athlete comes to the point where like okay I clearly am now not in the mix I mean like right by the time regardless of sport you get to the point where you're like I'm a step behind and if I can't win do I really want to push for you know just for the sake of competing or do I want to back off do you see yourself going into the world like okay now do maybe want to coach really really seriously and i can see myself doing that for sure it will probably take a lot of denial before i get to that position at any point you have a lot of of fight to burn through before you come to the point where like okay i don't really feel like i need to compete anymore i'm gonna have to be yeah drug out you know kicking and screaming before i stop competing for sure, because that's just how I am.

You've still got years and years and years in you, I think. I mean, I like to think so. I mean, some of the most competitive women are in their mid-30s. The age, at least so far, hasn't been a real factor for women. Well, there's also the idea that they have these master levels in the CrossFit games. That's pretty cool. Where people are kicking a lot of ass. Like, the last year watching the games, the coolest moment for me was seeing the –

they don't have people, like, in their 60s and 70s doing those crazy wads. I mean, you have the ability to compete well out. And, like, in my stage of training, I see strength sports as I'm not going to win anything now. I didn't win anything in my prime, really. But training smart, I know that I'll probably be much stronger than everybody used to get beat by by the time I'm 50 or 60. Like, I plan on squatting what I squat now when I'm 60. And the guys who were squatting 100 pounds more than me a couple years ago will probably be in fucking wheelchairs by then so my plan is to be victorious on the back end

got a long game strategy just like Richard yeah I mean five or six guys in the country that compete in his age and weight class and he knows all of them yeah and you probably beat him all day and he's PR'd in his 60s yeah but that's one thing i'm curious about is for somebody for some of the crossers now that's i mean it's just getting pretty serious and pretty competitive and the training is is really brutal and if you're pushing at a high level uh to make it to the games and you're going through all those tough workouts for several years i mean how long can you really keep that up before like fuck i'm never touching a barbell again. And I'm going to do watts, but they're going to be on my, you know, under my rules.

I'm not going to push so hard. I'll just burn out. I don't want to do it anymore. So people who sort of learned it, took the time to really get immersed in CrossFit. By the time you're ready for Masters, you could be ready to sort of strike. Will the Rich Fronings be competing in a CrossFit when he's 50? I don't know.

I mean, maybe he'll be pretty tired of it by then. I thought nothing left to prove by then. Yeah, that's yet to be seen for sure, just because it's only been since 2007, the games. And it's gotten such more competitive every year. It's rapidly evolving. Right. So it's, you know, nobody's really.

By then, there could be literally 5,000 world records set. There was like 10 set this past weekend. Yeah, we should probably. That's a very curious thing I was observing. It's like, first time I've ever heard anybody refer to a world record workout time. It's still kind of. Since when are we recording these things? It's still kind of funny to me, too.

Because the world record can only be set by people that are competing in the regionals. So as we're recording this, the regionals for Central East was this past weekend. So we had two other weekends prior to this where there were other regions that competed already. And, yeah, I mean, there had only been, you know, say for the women and men, there'd only been less than 200 people each that have actually done this so it's like well out of 200 people you hold the record is this first time they recorded them like literally that regionals okay that was the fastest time world record and now 10 guys break it 10 new world records is that how they did it well i think they will start i think they were doing it last year too but i think things like diane which is a common workout i

think i think the world record was set for that where no one had ever even videoed and said, hey, I did this in a minute 30. Here's my recording. It was like a real world record. A lot of the other workouts had never been ever done before. Here's where the prickly nature of CrossFit comes up because if you want to keep world records on workouts, that would suggest that there are standards. And there should probably be some sort of standards for the workouts you compete in. That way people can train for and try to break certain records. So some CrossFit competitions are going to be something like this Diane Wad.

Everybody knows about it. They know what the world record is. And there's going to be some made-up shit that no one's ever done before right next to it that's really awesome and cool. But then you're going to get the fastest time on that, and then maybe five years down the road, maybe you repeat that, and then you go, okay, five years ago we did this in a random competition, and the fastest time was that.

So that was the record. It gets clumsy when there's so much variation in it. I don't know how you really can go there with the world records. Yeah, the records would just be short, I guess. Yeah. We have world records on this one, but this event we compete in, we don't keep them because no one's ever done this shit before. It just seems clumsy.

Just me. Hey, you know. It's just different than any other sport. I can't come up with a sport off the top of my head. Well, it's a sport of fitness. So how did you feel like you did it in the recent regionals competition? I did pretty well. I'm a little disappointed in the finish, but going over each workout,

I pretty much did how I thought I did or would do. My Diane time was about 40 seconds off my best. Disappointed in that for sure. I tried to stay with Julie, and that was a mistake. But come to find out, had Diane been like WOD 3 or 4, and I saw how ridiculous Julie was, I probably would have stayed a little bit more reserved with this. But, yeah, we were neck and neck through the 15 deadlifts,

and then my handstand pushups just went away. And I get that they do, but I had a pretty good feel for when they do, and they went a lot earlier than they normally i i get that they do but i had a pretty good feel for when they do and they went a lot earlier than they normally do so anyway um with with wad 2 i pretty much did everything as planned i wrote i was supposed to row between an 825 830 i wrote an 826 i rolled through the pistols pretty much without stopping and just battled through those cleans. Obviously, I needed to be a little bit stronger. I ended up finishing seventh in that workout, which I finished seventh in Diane, and Diane should have been a stronger workout for me. So, this dumbbell snatch was what gave me the most trouble. I finished the lowest

in that, and that pretty much took away all game's hopes. But it was just, you know, there's a lot of technique involved with that, and I didn't have it, clearly. And it's like it's easy to be like, oh, I'm a small athlete. Well, Fouché is, you know, smaller and beat everybody in the world record. And so, but I was really proud of my WOD four finish and one of the goals of the weekend was to finish WOD six because at the time no female had done that and of course Julie did and then I was the the next person so really it was a good note to end on a little bittersweet

at the same time um but kind of looking back at the scores I would have had to done some incredible things kind of outside of my abilities to actually qualify my snatch I hit 135 my best is 145 had to hit 145 I still wouldn't be going to the game so um kind of sucks but at the same time I don't know how much better I could have done given those workouts so that's a good feeling to know that you pretty much hit what you knew you could hit. You didn't have any big blunders that sabotaged your chances. Yeah. I really fear that Diane was a huge blunder that that was it. You know, like I really needed to place well in that to set myself in good position.

When you're competing against people like that, by all accounts, Julie seemed like a fucking monster. Right. In a very good way. For sure. The margin for error seems like it's tiny like if you've if you have a bad strategy on those watch he's gonna take off and you can't catch up but then it's gonna be bad yeah and i spent a lot of time on that

strategy which was like the more demoralizing thing it was just like i had done it with strict handstand push-ups in 331 and then it was like okay i can fly with kipping i don't have to come off the wall and i came off the wall and i came off the wall and it was like okay i can fly with kipping i don't have to come off the wall and i came off the wall and i came off the wall and it was that's a good example that you have a good plan that makes a lot of sense even with your vast experience on paper like fuck this is a good strategy yeah and when you got in a heat up you realize this fucking is not a good strategy there's no way to know it till you got in it yeah but the good part of that is you went through it now. That's vital experience you have now to arm you in the future events.

Yeah, definitely. You have to fail and fuck up to get the real meaty lessons out of competition. Right. The best things you're going to learn are from blowing up and fucking off and not finishing it the way you want it to. Yeah. If you crush effortlessly, you don't learn anything from that. Yeah.

It was interesting. I didn't really pay attention to much of the game site during the weekend, and the announcers did their little games predictions, and every single one of them mentioned, well, if Michelle Kinney can handle the weight, she'll be going. But if she can't, she's not. And, oh, well, Y2 will tell us if Michelle Kinney's strong enough this year. And I was like, man, I've got that reputation being weak.

But anyway, it's interesting. Fuck you guys, man. Yeah. Well, no. That's like the commentators in the NFL going, I'll tell you what, the team that stops the other team the most today is going to win. If Michelle Kinney can lift the most weight, she's going to do really well. Fuck you, Captain Obvious.

By the way, those guys didn't do a terribly good job. I wanted to fucking scream every day. One guy, I was watching one of the team wads. I think it was the one where we were going through the rower and then the pistols and then the cleans. Oh, yeah. The one where Brandy fucking was behind him all bummed. Man, we're going to fucking not do good. And then all of a sudden, she just fucking instantly finished.

What happened? Like a jump in the video. She didn't put the bar down. She just fucking crushed the cleans and then all of a sudden it's like what she just fucking instantly finished how that what happened like a jump in the video she didn't put the bar down she's fucking just crushed the cleans it was done what happened well the funny thing is we all knew she was gonna do it unbroken yeah but the guy was like when she got to it i was like well you know in the heat of the moment sometimes things don't go as planned i was like i hope that all goes as planned and she doesn't put the bar down and i was extra confused because everyone else didn't call us as first i go did i just see what i thought i saw i mean she's like a fucking apparition she just grabbed the bar was done all of a sudden there was two other teams that already started before her and

in their minds everybody had broken up their cleans so it was an impossibility to them that someone would do it mom broken and she did And then that announcer was like, Team Faction, come off the row wire. Weird pronunciation for all these words. Power clean. And I was like, this doesn't sound natural. What are you doing? I wonder if you were hearing a different announcer than us. Then there's a second guy who's more like,

all right, ladies and gentlemen, coming up team wide. I'm like, fucking calm down, bro. That's the same guy who was doing the games last year. Oh, yeah. That's Travis. Yeah, that Travis guy. He was doing a great job, but just way over the MC. That's the same guy who was doing the games last year. Oh, yeah. That's Travis. Yeah, that Travis guy. Yeah, he was doing a great job, but, like, just way over the top. He actually – we had him last year for regionals, and I was like,

I hate this guy. And then he got a lot better. Yeah. He did. He made a lot of improvements. The other guy was worse, the guy who was sort of calling the – I think towards the end of the competition, he was, like, sort of calling the in-between the wads.

Like, okay, everybody, in five minutes we're going to do this. Stay tuned. That guy. The bald guy, I think. The bald guy, yeah, yeah, yeah. I haven't paid much attention to those guys, but I do remember vaguely. So do you think that it's more for you, the challenge for things like the dumbbell snatches and the snatch ladder,

do you think it's more strength or technique or kind of a combo I really think it's it's almost all technique um if I think I I know I'm strong it's um but if you watch Julie move and and just how effortless everything is to her it's not because she's got this, like, crazy, like, superhuman strength, which she probably does, but she moves so efficiently. And her and Spieler are probably the most efficient movers in all of CrossFit. And I need to try to push towards that rather, you know, than I put on some size this year to get stronger and I did get stronger now we had to clean hang clean 135 30 times um at the games last year we cleaned from

the ground 130 we're cleaning jerk 135 three times and this was on the world level so this is times 10 doesn't make any sense from the hang on the regional level. And I handled it. You know, like I have gotten a lot stronger. I have made a lot of progress. But the level, what they asked out of us in terms of our strength and, you know, that strength endurance was, you know, that bar was raised super high again. And, I mean, I don't know how much they can keep going up.

But, I mean, you take a look at the finishers. I mean, the Heather Walsh girl that finished ahead of me, I mean, she's a big athlete. Lindsey Smith is a tall, bigger athlete. And then Julie is basically the person that I'm like, all right, she's the one that defies all that. You know, she's smaller than me, and she's moving the weight easier. So I think it's technique and having somebody physically with me when I train to be able to clean that up. I'm just curious, on the dumbbell snatches, what was the hard part? How did you miss those reps?

Where did you miss? It was my left hand only. Did you have to go between the hands? Yeah, you had to alternate. So if you failed left, you had to get it before you switched to your right. And I was just letting it get too far away from my body. I knew it and I was trying to keep it close but that adjustment like as I got fatigued it was just getting worse and worse this reminds me of some of the lessons I picked up I was learning how to do those those circus dumbbell presses like you first pick it up and you're inclined to sort of try to do it like

you would do any other press but all the tricks on it these and you're inclined to sort of try to do it like you would do any other press. But all the tricks on it, these subtle differences like leaning away from the dumbbell to keep the dumbbell over your pelvis. And then when you pop and catch it, it's like the weight was cut in half. Versus if you're doing this, you're like, but obviously it's going to tip you forward. It's like little tips like probably shifting your body weight when you snatch it probably make the thing fly up effortlessly if you align it over your hips. It's probably some little silly little thing. Yeah. No, I know it is.

That probably meant twice as hard. Prior to the WODs being announced, had you ever done a dumbbell snatch? No. Like almost ever? No. No? So when – I actually really liked it.

So did you just go grab a dumbbell and go, it must be like this? Yeah, pretty much. And then YouTube wasn't much help yeah if you do dumbbell snatches there's some kind of goofy guys not crossfit affiliated um doing them and then you know over time i started saying okay well this feels better than this and then you know uh mcgoldrick and a couple of them were like hey try this try that and I got to where I could do them. You know, I couldn't even do the 70. I was like, you've got to be kidding me.

We have to do 40 of these. I can't do one. And so I made a lot of strides in those four weeks from when they announced it to actually doing it and completing the workout, you know, in the time cap. But it was definitely my lowest finish. So that was a little frustrating seeing i mean it i knew it was technique and it's just like i you know i'm trying as hard as i can and this is not dropping each time it's not moving it you drop it you have to control it down

and then let it sit there you can you can grab it with two hands on the way down but if you drop it then it doesn't count and then you pick up straight from the ground? Yeah. You pick up dead from the ground each snatch, right? Yes. I didn't see anyone have to do a burpee. I saw a team member do a burpee. Did you? Yeah.

I saw some people doing burpees. I saw some people take off running, and they got called back to do a burpee. Yeah. I actually really like the dumbbell snatch and dumbbell clean and presses or jerks, whatever. I think it's way better than a kettlebell. Kettlebells are fucking stupid for snatches and cleans and jerks. They just smash your arm. And they fucking just destroy your hand.

And if you want to do it any way, the thing flips over and fucking almost breaks your forearm. You're not doing it right. It's stupid. I know you punch and do whatever, but if you do 40, 50, 70 reps, you're going to fucking flop that thing over and hurt your forearm. Versus a dumbbell, it's just not going to happen. I don't know what you're talking about. You know exactly what I'm talking about, bruh. You know exactly what I'm talking about.

I stand by that opinion. Kettlebells are good for swinging and some stuff, but I just don't think the snatch is silly. The dumbbell snatch is way more comfortable, that's for sure. What I don't like about the kettlebells is, and I understand it's a grip issue, like you're supposed to grip it differently, but a lot of times it just tears the skin right off my hands. I did a workout Friday. I don't know what got into me.

I go, I'm going to do a WOD. I feel motivated, team-factor, did really well at the regionals. I got to do something. I still want to go home. I want to do something. So I did my strength work, and then I decided, okay, I'm going to do a WOD,

and I'm going to do the 100-pound, 108-pound kettlebell. What was it, 105, 108? What is it? Like 108. 108. 108. So I go, okay, I'm going to roll it 10 times with my left hand, then roll it 10 times with my right hand, then over a row, one-arm row,

and I'm going to swing it 15 times, and I'm going to do 20 push-ups, and then 250-meter row as fast as I can. I'm going to try that five rounds. Oh, shit. I did three rounds of that, and I was like, oh. By the time you – I made a mistake. By the time you do – Oh, I can't pull.

Like, even Janie told me, like, anything about the weight, I know you can swing it, but it turns out that when you get three rounds into that and you swing a 100-pound kettlebell, your whole body is so locked down, you just can't fucking breathe. So at the end, I was like, and then and fucking dropped that thing i almost wanted to just go unconscious and i did a push-ups and i got down on the row where i'm like wow the i'm going off something feels really weird like i feel like the handle feels like it's turning into jelly or something like am i fucking hallucinating i feel lightheaded but i look down and my whole left hand is just

filled with blood holy fuck but i ripped this callus completely off and I didn't even feel it. That kettlebell is so vicious. I thought you were about to tell me you ate shrimps before you trained. That would be a tough, tough wad. I learned my lesson. Don't toy with a 100-pound kettlebell for a wad. That's just not the time and place. That's reserved for tougher men than me.

I got through three rounds of that. I got through three rounds of that i got through three rounds that was not fun plus i did it completely on my own in a silent gym not not easy to do that's not helpful at all no lame bro we loaded the t handle once with what 140 and swung that yeah the only time i've seen anybody do more than that really on the California Strength YouTube page, there's a video of Tom, one of the new lifters, super heavy. I think he's super heavy. But he's doing a 200-pound kettlebell for 10. I think Glenn was commenting something like, okay, if you think you can do this, try. I don't think anybody else can do this.

It's like the heaviest swing I've seen done. I think there's something about swinging something heavier than you. Swinging it to eye level. That's pretty hard to do. 200 pound fucking kettlebell. Swinging it 10 times. Holding on to it. Not just shooting forward when that momentum gets you. That's my kettlebell rant.

Barbell sharked the audience. Got some deep thoughts over there that you just picked up off Twitter. I got totally confused. You look like it. You being confused is shitty radio. You understand that? I think somebody's at my house on my Evernote

putting notes in script. Something's wrong with my phone. What's it say? You need to blow me where the pampers is? Is that what it says? Somebody will get that reference. Who has seen PCU? Nobody?

Fuck. You talking about... The movie PCU? Yeah, yeah, yeah. It's been a long time. Oh, man. I guess we'll have to have CTP edit this whole fucking section out. You're confused.

I've been dreaming about it. It's like somebody wrote me a message and it's really weird. Well, just tell us what the message is. No, I can't do that. Is it perverted? Is it sexual in nature? I'm not sure. I might get in trouble.

Jeez Louise. I'm'm married i can't be no i'm just kidding no all right um anyone have any more questions about this past weekend well so overall anything you want to say um just to all the people that were there, all my family, my friends, and the fans, the support was awesome. It was really humbling to be out there and have them announce my name and people actually cheer and scream. You know, that's super cool. And basically the way people reacted to my my finishing wide six and I had to go take my my first drug test of cross my CrossFit career afterwards and you know going back behind the scenes and Sheree Chan and Tonya Wagner just came up and gave me

the biggest hug and said they were so proud of me and like you know these are big names in CrossFit Tonya Wagner like, one of the people that inspired me to compete from day one. So it was just unreal to kind of live that. So, you know, she's got a lot on her plate being a new mom and a box owner and just got a lot on her end. But, you know, we both are like, all right, let's, you know, try to get together and be at Carson in 2013. So it was pretty neat, you know, try to get together and be at Carson in 2013. So it was pretty neat, you know.

And Lindsey and Julie are just two awesomely phenomenal athletes and people. Lindsey's kind of been there for me on the back end, helping me out when times get tough. And, you know, I hope that, you know, I can help her out in any way that I can in the future. So it was just a really awesome weekend. Despite the disappointment, it was really cool to, I don't know, make new friends, cultivate those friendships, and try to move forward from that. Going to be able to go out and watch the games live? Probably not.

No? I probably can't do that financially or you know emotionally you got the business of making this place come off the ground yeah it's lots of work ahead this certain like crossfit chicasal is definitely a good distraction from this past weekend so that's what i'm gonna kind of focus robbie will give you plenty to do you'll be totally distracted yeah i'm sure i was looking at y'all's schedule earlier today. Like, you guys are starting with a full schedule. You guys have more classes than we do. Yeah.

Yeah. You guys are starting, like. So lazy. You guys are full steam ahead, man. We are lazy. Yeah, we're going to offer class packs. So, in addition to unlimited memberships. So, we want to give those people as many opportunities to using those classes as possible. Obviously, you you know we can

change it if it doesn't work out but our what's a class pack buy 10 classes use them as oh gotcha so that will give um no we're not doing that okay people the opportunity to you know not commit to a month or if they want to try it out they can when does the earliest class start 6 a.m i don't know how you people do this shit it's tough we have one like at five right yeah god that's crazy five and six every day i want you per demand everybody who trains at 5 a.m yeah god bless you but i don't know what's wrong with you just fucking go after work you ain't that busy we're some big 5 a.m classes yeah man how do they do that some classes uh last week thursday and friday we had like a dozen when i wow when i when i played college football you probably had some of these mornings

for some reason it was decided that our conditioning sessions should be at fucking 4 a.m at the stadium yeah you gotta get up at and this is in february it's not too fun to be up running outside at fucking 4 a.m with makes no sense the whole time you're just tasting blood and coughing up mucus yeah you had to you had to get i had to get up at 3 a.m and and get ready and drive the train at four by the time you train like an hour and a half and shower you get back in your car and drive you get in the parking lot you have to sit there for like 45 minutes before your class starts it's craziness uh yeah well i don't know how people do that shit god bless you you people are dedicated either that or people these people who think they like to proclaim i get up every morning train at 5 a.m for me it

seems impossible i know i'm not a morning person but if you are easily a morning person don't fucking be so self-righteous and happy with yourself that you got up and train at five and you get to go home at the work and relax no you just that's just when it's easy for me i think it's really out of necessity i mean years ago i trained at 5 a.m and it was out of necessity because of just how the schedule happened to work. Navy days? Yeah, I hated it, though. But I can't do it now. Your afternoons were taken up with man-on-man sauna sessions,

so you had to make time. Well, I mean, in the evening when I could be training. You were swabbing the deck. I'd rather be at the bar. So train in the morning, go to work, go to the bar, go to bed. They swab the deck, which is Navy for floor. You want to fade that guy song? Got that lingo.

We're swabbing the deck, which is Navy for floor, and when we're done swabbing, we'll swab it some more. You can't say, if you call it mopping, they'll get all over you. Say, I'm going to go mop the deck. Don't you mean swab? Yeah, I'm going to go mop the deck. Don't you mean swab? Yeah, I'm going to swab the deck. By the time I got out, I was like, I'm going to swab the kitchen. Swab the galley.

Yeah. Oh, geez. All right. Now we're talking about gyms a little bit and kind of being in business. I actually happened to get an email from a guy who wants to open his own box elsewhere. And I told him that I would give him some advice. And I did shoot him back an email with answers to some of these questions. And I don't know if we want to address all of them on the show because some of them are like, you know, how much money do you make?

He's like, I'm not sure. I'm not going to talk about that. But the $200,000 a year. But I get a lot of questions from people. They're like, I want to open a gym. Can I ask you some questions? I'm like, sure, shoot. And they're like, all right, I guess you don't have any questions.

You just want me to spout off a bunch of shit, and hopefully it'll be something you want to hear. But, no, this guy actually sent me some line items. And he asked, what insurance company do you use for your gym, and what's the appropriate cost per month for that insurance? So what insurance are you guys using? We use the CrossFit RRG for the liability and the other one. I don't remember that. I'm with you on that.

And then we have the property insurance through some other insurance company. My mom works in insurance. So I was like here. Oh, awesome. That was really helpful yeah that's really good outsourcing but crossfit rg did be um outside uh insurance sources with with with the liability coverage yeah and there was a lot of things that weren't covered from outside companies outside the crossfit rg group because um you know running off site so like if you had any type of like 200 400 meter run they got hurt out there it wouldn't be covered so you have to be on the because I'm running off-site. So if you had any type of 200, 400-meter run, if they got hurt out there, it wouldn't be covered. So you have to be on the lookout for that for sure. CrossFit RG is the way to go with that liability, as far as I've found.

We priced it and compared benefits. You guys got space out back for running? Is there a strip anywhere? Well, we have a track right next door. Oh, yeah, yeah. East High School is right here. So we'll probably have them run out the door. So if they get hurt out there, it's a track right next door. Oh, yeah, yeah. East High School is right here. So we'll probably have them run out the door. So if they get hurt out there, it's fucking the city of Memphis' problem.

Get hurt on school property. But CrossFit RRG, that insurance covers it. Okay. Is there certain hours that you're not allowed to be over there? We'll have to figure that out. I think it's a public park, basically. It's a Memphis city park, so it applies to, I'm sure, sundown. Close to your mic, Doug.

It's pretty convenient. Yeah. Yeah, we use Cross crossfit rg as well and uh before crossfit rg came around we were i remember looking for insurance and it was chaos out there like we will cover this but not ropes right we'll cover ropes but not not uh like free weights you know like we kind of understand that then the risks and what the what the actual risk are well you know you know it was either you had to find like insurance companies that were geared towards martial arts studios or insurance companies that were geared towards like a traditional gym with like machines and stuff but those wouldn't

cover ropes and so like you had to find one that would cover gymnastics also. So it was one of those things where, like, there was always, like, you're always looking for one. They do this, but not this. And so I remember at one time we just went ahead and bought some insurance. And I was like, well, if anyone falls from that rope, we're not covered. I just couldn't find anything. So, like, when CrossFit RRG came around,

like when they were like, Hey, we need the funding, you know, who wants to invest? I was like, I don't have any money, but I'm going to invest anyway, because this has to happen. So we invest in that when it initially came about and yeah, we still hold that. And, um, yeah, we, that's definitely the way to go just because you know it also has their lawyers are interested in keeping crossfit's open they're not going to try to shirk away from paying for something because they're trying to protect the name what does shirk mean i'm not i don't even know top secret lawyer lingo even had with nick rice too much listen don't let anybody shirk you.

What does shirk mean? I don't know. It's like when they, you know, they shirk you. What does shirk mean? I don't know. But the people who will shirk you, they know. And you need to not be shirked. It's a bad thing, huh?

Yeah. Inherently bad, it seems, yeah. Oh, that's funny. We could segue into a break. You want to take a break? Do you have to pee? Yeah, pee-pee. All right.

We'll take a break, and we'll come back with some more questions. Show cool videos, CTP. Yeah, show awesome videos, CTP. Nine, you're late. Go home. Go home and put yourself in your human cocoon With your ultraviolet light therapy I saw the movie Cocoon And they slept in fucking cocoons

And they stayed like immortal The old people So I figured I'll get myself a cocoon And recover from my training I know a guy that was preparing for regionals Who He was He was going and spending time in a hyperbaric chamber.

That's not – I believe it. That's pretty crazy. I mean, I know there's a couple NFL teams that have hyperbaric chambers for recovery. They can cycling too, right? People make their own hyperbaric chambers in the backyard. I've seen one made out of like a giant PVC pipe. Yeah. It's crazy.

Put a vacuum on it and fucking sleep in there. Yeah. It's interesting. We still need to get one of those deprivation tanks. That is what I want. Oh my God. Have you seen those on show? Have you ever heard of that?

No, they are. Oh man. I finally saw one. I've been talking about them. I kind of heard the concept, but I've never actually seen one until just a while back. Like it's, it almost looks like a are we on are we going okay go ahead okay go ahead um you know it's like a a little like almost like a coffin really you go at the end there's a little bit of water in it and i would imagine it has like some amount

of salinity in it where it makes you it is yeah a little bit more point than you would be otherwise and just regular water and you shut it up you shut it up. You can't hear anything. You can't see anything. And you just float in the water. You can't feel anything. You can't feel anything. Because the water is your body temperature. Yeah, it's sensory deprivation. So, yeah, the water is like body temperature.

It's like 98.6. It's so salineated that you just float in there. It's completely, it's like complete darkness. And most people use them just to like shut down and like get in touch with themselves or whatever um and like truly relax but and i want one so bad but they're pretty pricey there's one in town but like the pump is broke or something like that me and a few guys have been talking about trying to go and like hey we'll just buy it from you and fix it.

But people have even begun like playing around with them, like pumping music in or like little visual stuff. And some people like to get high and then go in there. And I wouldn't recommend doing that. transformative sensation all on its own because your brain is now free to put its processing power on anything but proprioception and processing of sensation. It just puts it all towards your brain running wild. Anyway, pretty interesting. Trippy. Oh man, like so trippy

bro. If we got one of those, would you want to get in and check it out? I don't know, that'd be scary. You gotta let your mind go man it's like go are you afraid to get in touch with yourself maybe that that'd be that's one of the things i'd be afraid of it's like you get in there you're like man i learned some stuff about myself i just didn't want to know you know i was uh one of the funniest shows is an idiot abroad have you ever seen that or heard of it? Carl Pilkington, the guy who hangs out with Ricky Gervais on the Ricky Gervais show,

he's just – he's like – they call him an idiot, but really he's just got this – he's this British guy with the most peculiar perspective you're ever going to see ever. If you don't know who he is, look him up on YouTube. Just search Ricky Gervais and Carl. You'll find some videos. But An Idiot Abroad comes on a side show. Oh, yeah. So they take this guy and they send him

against his will to some extraordinary place like India or Tibet or Japan. And he hates every second of it. And he doesn't want to be there. He just wants to be home in Britain not being bothered with it. But he was in India.

And he said about how people say you come to India and you have this religious experience, this spiritual experience and you really find yourself. Maybe you realize you're somebody who you weren't. You find this whole new version. And he goes, but I don't want to do that. I mean, what if I

find myself and I don't like what I find? And I go home and I realize I've been paying the bills for this guy that I no longer am. What was I supposed to be? Just bonkers perspective on the whole thing is what's my wife gonna think if i come home some other guy you know what is this all about is that the one where he walked like six hours to machu picchu or somewhere real famous and then like right before he got there it was like over the next hill he was just like this is stupid

i'm going back and he just left i haven't seen that one but i've seen the one where he climbed mount uh mount fuji in japan he just bitched the whole time and he gets up to the top he's like oh each left. I haven't seen that one, but I've seen the one where he climbed Mount Fuji in Japan. He just bitched the whole time. And he gets up to the top. He's like, oh, look at that. He goes, it's like sunrise. He took him all night to climb to the top. The sun's coming up over Japan. He's looking above all the clouds.

It's this beautiful sunrise. He goes, it's alright, isn't it? And he shrugs and he goes, I guess we can go now, right? And he walks off camera. All right, let's try to get back on topic, I guess. You have some questions. I can't believe that I'm the one pulling this back on topic.

Where were you, Doug? I was in the conversation. Question number two. How many square feet? We're getting back to questions about the gym. Boring. Everybody had that. Boo-hoo.

How many square feet is your gym? And what's your current lease per month? That sounds specific. Yeah. Some people may not want to answer that or not. I know we're going to have different answers on cost because, Michelle, you guys are in what's considered retail. And our facility is, it's not industrial, but it's an office showroom, which is much cheaper.

I'm talking probably a third of what retail is. How many square feet you got? We're right at 5,000. 5,000 square feet. That's good. Yeah. How many people do you think you're going to be able to handle? How many members do you think you,000. 5,000 square feet. That's good. How many people do you think you're going to be able to handle? How many members do you think

you can handle with 5,000 square feet? I would think upwards of about 200 given our class schedule and if they are you know if we can spread them out over these 48 hours of classes that we're holding every week, seven days a week

I think 200 will be about tops. I could be proven wrong. Yeah. Always. We've definitely had assumptions. We're like, oh, we can't handle that many. Yeah. It's like, how many coaches do you have coaching?

We currently just have three. Okay. That's still a good amount right off the bat. Most places start with one or two or something like that. So who else is going to be coaching you? It'll be Robbie and Jeff.

Okay. Very cool. And pretty much on our toes to look out for another coach soon just because we know that both Robbie and Jeff have other jobs outside of this. So it might start to get too heavy for everybody.

You've got to get you a good intern. They're free. No, there's no such thing as a good intern. Well, there's a few. Well, CTP was a fucking ass-kicking intern. Yeah, yeah, he was good for an intern, not for a coach. Like, there's no way he was going to coach the first three months he was there. He's a coach now.

He's an awesome coach now. Fucking manning these cameras, son. But, you know, you can't take somebody who's like, oh, I got an exercise science degree. You know, I'm about to graduate. It doesn't mean anything. Yeah, if you get an exercise science degree and you have a certification, you get done with that and you get ready to do an internship, you've basically proven that you could start as an intern at a gym. You fucking know nothing about training.

Basically. What do you pay here? It'll be $5,000 a month. $5,000 a month. That's not bad at all. Actually. Sounds like a fuckload of money to me. It's cheaper than I thought she was going to say.

Yeah, over here I was going to think it'd be maybe even twice that yeah the rates around here are normally twice that i don't know why this happened to be that's robbie scored a sweet deal or something somebody's willing to deal i like it um yeah i mean the market's not what it was a few years ago. I know that when we scored our place, I was actually really surprised at the rate we got ours. So we have about 7,200 square feet, and we're paying $4,500 a month for that. And at the time, when you're first opening a gym, especially if there's like one or two coaches, it may seem like, you know, that's the biggest bill you got. Right. But after you've been operating for a while and you got salaries and stuff like that,

you're like, oh, you know, what's another $5,000 or something like that to pay? You know, compared to like, you know, the $15,000 in salaries you got to pay, you know. Employees will quickly outcost your, you know, your space. Right. Yeah, just keep the doors open. It's like six times that much. There's tons of other expenses to consider. You guys, since you are retail, there's a huge

benefit, and that is you see from the street. And just being in the shopping center, so people walk down the sidewalks. They're not going to be walking down the sidewalk of an industrial center that you see. Or those types you don't want to come into. So you basically, you pay for those benefits.

And I think, is Cargillville technically retail? It's technically, yeah. But, you know, it's going to be interesting. Memphis really hadn't seen a big, you know, retail CrossFit gym that has exposure with that regard. So, hopefully, you know, with this Poplar Avenue is like one of the busiest streets in Memphis. So, here's hoping that. There's a stoplight right in front of the place. It's like the second most popular.

And it's close to, yeah, one would be Germantown Park right there. I would agree with that, yeah. And then Poplar would be number two. But it's people going to and from work downtown from East Memphis. That's a super good crowd to have driving by. Good location for East Memphis Midtown area too. Poised for success, I think. Hope so.

I think with all the press across us getting right now, I drive down. I mean, I live way out that way, and I still drive down Poplar once a week at least. If you see CrossFit on ESPN or see some commercial, and then you drive by and you see the CrossFit sign outside. Well, then if you just walk by on your way to buy a dress or something, you're going to look in and say, what's going on here? And you take five minutes, you're going to realize this is immediately something different than your past gym experience. When was the last time you bought a dress, Chris? Well, I've got a few dresses. No, I'm saying, I know

fucking Robbie's store is right there, and he sells dresses and shit. That's my assumption, is people will walk towards that and go, oh, look, what is this? Quite possibly. Where do you get your equipment from? We bought the majority of it from, again, Faster. We went with the Rogue pull-up rig.

They're just surrounding us right now. It's hard to beat it. Yeah, it's just so functional with the pull-up stations, muscle-ups, and squat racks. Well, you just keep adding to the sucker as you get more and more people, right? You just stack on to the end of it. Yeah, what you see, this is 10 feet. We'll have 24, so we'll be pretty set for a while. You going to do the monkey bars?

I would like to, but I doubt it. There's not a lot. Doesn't make a lot of sense. You can do that. Yeah. It's fun and cool. It'll take up a shitload of space, and you can do one thing on it. Yes.

I've noticed now that pretty much anybody who sells equipment now sells these things. I wonder how they stack up to each other. A Glen Penn lace company sells modular racks like this, Soarnex. A lot of those guys are getting it from the same place, but I think Rogue has got some patents on these rigs that are just insane. I'm just super impressed.

I think Rogue worked with Louis Simmons on these, actually. Yeah, that's what all these. Yeah, it has the west side hole spacing for bench pressing, which for years and years and years, I didn't understand who was designing racks with what sort of rationale. I mean, the holes were like, here's one and here's one. Either you're short and it's awesome or you're tall and you're awesome.

But if you're average, you can't do anything out of the rack. There's definitely some equipment companies out there that their equipment is being designed by people who don't train. That's a good point. Every time I look on Rogue's site and everything I see, I can tell that somebody is using this and deciding what makes the most sense to design. These racks are just fantastic.

They are. You've got CrossFit boxes with minimal square footage, and this is the most bang for your buck regarding almost any crossfit movement do you do yourself a favor maximize your bang and buy one of these suckers yeah you're banging don't stare at me like all weird like maximize the bang what are you guys set up as an llc yes um And do you guys have your DBA different than your LLC? Yeah. CrossFit doesn't allow you to put CrossFit in your LLC name.

It has to be DBA CrossFit Chickasaw. So we are actually BAMF Enterprises LLC DBA CrossFit Chickasaw. That is tight. I like that. Yes, it was pretty awesome. When it was available, I was like, yes. If I would have heard that before you got it, I would have gotten it. That's pretty sweet.

We were going to use our initials, and it was like Baxter Froman. It was like B-F-M or something. I was like B-A-M-F. It sounds like a pharmaceutical company. Baxter Froman,-F. It sounds like a pharmaceutical company. Baxter Froman, pharmaceuticals. It does. I like that answer. That was nice.

Did you guys do any type of pre-launch? You don't remember signed up prior to your opening day? No, we wanted to and planned on it, but regionals being where they were, I could not get the software set up. I set it up while I was in Columbus, but thatals being where they were, I could not get the software set up. I set it up while I was in Columbus, but that was a little too late. We wanted to do it pre-launch, but it didn't happen. There's a lot that goes into opening a facility and then trying to market on top of that.

Man, it's crazy. Some people are like, it's so obvious. You should just do that. Yeah. Yeah, why don't you come over and do it for me buddy we would have had this we initially planned to have a wall mount and that wall is not structurally sound enough you see the cracks and the cinder blocks and stuff our contractor two contractors were like can't do it so that didn't stop us at our first place really well we were like great so there's a lot of scrambling around and you know we picked up we i didn't do much of it but

took off the tile there's a lot of things that happened kind of last minute that prevented us from doing the things that we wanted to do in terms of the promotion and everything just to summarize if you're if you're going to open up your own business in a crossfit box and you think you got it all figured out just give it time there'll be plenty of surprise lessons you're going to learn along the way, I guess. Doug and I kind of have a rule. If you plan on, it's going to take two to three times as long and twice as expensive. So if you're like, oh, we need $30,000 to start this thing, no, you need $60,000.

And then if you think you're going to be open in February and it's December, it'll probably be like April or May, you know. So you got opened a little later than you wanted, but not as late as we suspected. Yeah, we wanted to open in March and it's May. So it wasn't too terrible, but it was a matter of Hallmark getting out. I mean, obviously, the reason why y'all thought that is there's holdups and it can be any number of things and doug predicted august yeah so yeah he did that i was like oh it better not be hey fuck you duck i was like what on earth could happen like march i don't know man yeah it sounds it sounds good it does sound good and that's you know had hallmark been out and we got

our lease and stuff you know squared away could have but you'll never figure it out either because we say that like we know what's going to happen right well like Doug and I opened up our our second facility or no when we moved facilities like we knew it was going to be all jacked up and we still got surprised there was like a three-day period where we like couldn't train anybody um due to code enforcement issues and And then we did CrossFit Collierville. We were way off on that one too. I mean, a lot of the same code enforcement issues. Code enforcement has put us back six weeks.

This wall was it. Find other business owners in your area, and they will fill you in on what happens with code enforcement. But you still can't do it. Yeah. Every space is unique, and I'll have something wrong with it. And your contractor doesn't know it all, I promise. They absolutely don't.

No. You could get 10 of them in a room, and they wouldn't think of everything. So total operating costs, you really don't know yet. To be determined. Yeah. We just opened up our and we opened up collierville and then back when we were very very new our operating costs less salaries i want to say what about eight grand for collierville yeah well just it's about 8k a month

is usually like what we used to do at crossfit memphis like back before when we first got started across the memphis yeah it was like yeah less salaries probably about that less salary off We used to do it across from Memphis, like back before. When we first got started across from Memphis? Yeah. Yeah, less salaries. Probably about that. Less salaries. Just starting off. I say less salaries just because I understand that some people are like,

I have to make, you know, I was talking to a guy a couple weeks ago. He was like, I have to make this much money per month. I'm going, holy shit. That's like twice what I make. Yeah. But, you know, they're older they have kids yeah they have all this stuff and they're like hey i gotta make this much a month i'm like you want to open a crossfit gym yeah it's like you need a fucking job

go work for a corporation son it's hard to believe it was ever that cheap we spent like we spent like nine grand on supplements and T-shirts like two months ago. Yeah. Like in one month. It's true. Yeah. Yeah. So, like, you know, you have your fixed costs, which is going to be like your rent, your insurance, your salaries.

I can't think of everything off the top of my head. Can you think of anything? Anything other than that? I mean, did you say utilities? Utilities. Yeah. Get your internets. Yeah.

Phone. Yeah. It'll all add up. Pornography. Yeah. You have that extra bandwidth. But luckily you can get most of that free. So, yeah, but I say on the safe side,

eight to nine grand a month. And then add your salary on top of that. So if you can get away with no salary, then that's kind of what I did for a while, and that worked out. But most people can't do that. What are you guys going to charge your clients? For a month unlimited, it's going to be $175 a month. The longer you commit, the lower that gets. We'll also have those class packs.

So, you know, we'll probably average around $160 or so a client per month. So the rumors that y'all are not doing contracts is false. Well, it's true, actually, because we won't have contracts. If they pay a six-month, they'll pay it all up front. And so they purchased it up front. They paid it all. So they get a card that says they can swipe it, and it's good for six months until they come in.

I got you. So there won't be contracts, but they'll pay it up front. How did you guys come up with the 160, kind of trying to average 160 a member per month? We obviously market rates and trying to figure out what was going to be high enough to, like, you know, if we have 50 members, what is 160? What does 150 give us a month? What is, you know, basically we're looking at what's going to pay our bills at a given membership level. If we have 50 members, what does $150 give us a month? Basically, we're looking at what's going to pay our bills at a given membership level and where we needed to be. Say we need to be at 50 members in three months, and this gives us this amount.

So basically, we kind of did it reverse-wise with our projected expenses and with market rates as they are what uh how many members a month do you guys plan on being able to get what are y'all projecting oh i don't i don't you have any projections well i i did that spreadsheet like literally like projections six months ago that'd be exactly totally inaccurate but it's still right predicting the future is i'm still curious like sometimes people are like oh we're gonna get 20 members a month i'm like no it was it was your projections are gonna be way off if anything with like with my experience already kind of helping run a gym and then robbie running another business we realize that we're not gonna put on the rose

colored glasses and say this is the growth we're see. I think we did very modest growth rates, maybe 10% a month or something like that. So, you know, you have 50 members, you know, five more the next month. I think that's pretty, you know. Yeah, 10% when you have 50 members is probably a fair estimate in my experience. Yeah, so obviously that would change.

But once you hit 100, you might want like three or four percent yeah so we have we had it out through the through the year i think and um you know had had that set up i think a lot of people they a lot of gyms set their price and i did this initially too it was like it's like what do i think people will pay yeah like that is a terrible way to think about how much you should charge people. Because they don't know what they want to pay, right? Well, that and, like, what they may be willing to pay may not be enough to pay you. Right. You don't want to set it too low and then have to cater all this energy.

You know, if you value your product, your service enough, that you should have it at the prices that way. My opinion, too, is I don't want to be in a business where I can't make money. Right. It's just, it might be cool, like, if you love CrossFit, and it'll be cool for about a year. And then after that, you're like, this sucks. I think it's worth it.

I mean, people, the first thing people do, either people immediately see the value or they go, well, you know, I mean, the French river spa charges like 20 bucks a month. So I don't see why you're so expensive. They don't, they don't recognize people. Yeah.

You don't, they don't recognize the difference in training. The fact that you'll go there and be on your own, or you'll get guidance at a very high rate from a personal trainer who knows shit about anything. They got their fucking certification off of online, you know, take 15

minute quiz and pay 20 bucks and get a fucking personal training certification yeah so you can spend a couple months here at that rate getting actually fit and strong or do that for your entire existence on earth and not have one fucking lick of progress to show for it so whatever you want to do i think people who can afford it will associate, you know, the cost with value. It's the same thing. If you want to go get good training at a high tier martial arts academy or something, you want to go study tactical weapons skills, you want to do anything in a high level, high level people have spent a lot of time and effort getting good at the shit they do and

mastering it. And to get their advice takes some investment on your part so don't have this attitude where you're gonna get all the fucking benefit and change your life and become a whole new person but do it for fucking 20 bucks a month all right you're a fucking asshole great point love it i want to change my life get really fit and sexy and and revive my marriage and conquer the fucking world run a marathon but can i just fucking give you five bucks a month to do that like well how much do you value your fucking life yeah i don't want to take what you just said and turn it into a commercial for sure and then it's going on the faction home page i didn't pay fucking 200 a month for internet and cable i'm like oh that's no problem with that so i'm a fucking ass watching shitty television

for eight hours a week life change people. People just have no fucking perspective. Zero. We're bad perspective havers. Us humans. We're going to open up a marketing position. I'll check this out for you. Just went on a fucking tangent right there. Anyway.

No doubt. You had some questions. From some people on the Facebooks. Yes. Social media. Yes. So I was asked to discuss the evolution of CrossFit and my plans for building a community for my members or slash athletes. That doesn't sound good. Easily answerable. It's pretty. That's a sound good, easily answerable.

That's a tough one. How do you plan to conquer the world? What my vision for the box is, and how do I focus on training potential games athletes versus the average Joe? Well, as far as the focus for the gym, it's definitely not to training games competitors because there's not many of them, and I'm not one of them this year.

So that's a, you know, it's just not reality. You can't cater to the fire breathers. So my focus is for those average Joes that come in and need that life-changing experience because even I considered myself fit before I started CrossFit, and then once I became aware of CrossFit and started doing it, it was really eye-opening, and the diet, nutrition, the lifestyle changes just made everything make sense. I ran distance in college and carb loaded and still held on to a pretty sizable amount of body fat

considering the mileage I was running, which was really strange. And it was like always counting calories and just basically this hell where I was running my ass off. Was there a Fat Michelle at one point? Yes, Fat Michelle happened. Sometimes this needs to be qualified.

Fat Michelle's probably not that fat. I need to see a picture. Well, okay. I was a distance runner in college for two years and averaging 50 to 60 miles a week. So I wasn't fat then, obviously. But I was nowhere as lean as I am now. But anyway, I got tired of running that long and switched sports and started playing softball for Mississippi State.

But I continued to eat the same. And so softball is not nearly as physically arduous as cross country and distance running. Softball girls are known for being really lean. They're thick, yeah. And you lift a lot of weights. and then they give us the shakes afterwards, and then I go eat a chicken biscuit and fries and good stuff in college and French toast for dinner. And the creep starts.

Yeah. Well, I was like, well, I don't have to worry about how my performance is affected because when you run you feel those changes from your diet you know the fatter you are the more you can slam that softball pretty yeah and i was i was still the smallest in the team mind you i was i just gained 20 pounds so i'm i think i hit 150 when i was in college and i'm pushing 140 now so but your muscle yeah and it's oh it's way different. But, yeah, if you go back and look at pictures, I've got really chubby cheeks.

I think I wear a size 4, and I was like size 8 or 10. Can you get CTP a picture so we can put this on the podcast? I'll try to find one. There's probably one tagged to me on Facebook. But, yeah, so basically it was life-changing. That kind of went a long way around that answer. But yeah, I'll definitely be focused towards the general public and making them aware of this thing called CrossFit, this nutrition called paleo and how it really is the best way to achieve overall fitness.

It's not for these crazy shirtless dudes with giant muscles that, you know, these rich fronings, you know, or Julie Fouches of the world. It's for everybody and can make you better off. And since my mom started it, she's just got a lot more energy. She's a happier person. So just your regular old desk job, you know, individual guy or girl, it can change their life. And that's who I definitely want to focus on. And as far as games competitors or people that want to compete, I will definitely enjoy, you know, guiding them as best I can. But kind of like we said earlier, I can't play a huge role as a coach to them.

So hopefully, you know, Robbie or Baxter or maybe we will have somebody that can do that in the future but right now you know I don't see myself being exactly that person I think in time the competitive aspects of the gym will emerge sort of organically yeah people will get into it their life will be changed they'll start pursuing it seriously they'll emerge as potential competitors they'll get better and better and better in a couple years you may have a CrossFit Chickasaw team that'll be competing and make it a run at it. I don't think that's something you go into planning proactively.

I think there's some gyms out there that do that. They're fairly new. They're like, we're going to have a team. I'm like, man, just focus on the business. Prospectively forced. Teams come together and it's going to be magic whether that's going to work or not. You can't just pick people and put them together. That's not a business. Prospectively forced. I mean, teams come together, and it's going to be magic whether that's going to work or not.

You can't just pick people and put them together. And that's not how teams really work. One of the girls on our team this past year who performed really well, she came to CrossFit maybe not even a year and a half ago. She came and started training with us. And if I would have said you would be competing she'd have been like no way totally opposed to it and now she just she's nuts for it so that's why i will be a supporter of cross was because people i've seen several people radically

change their life and in every conceivable way in very short order like less than a year which is extraordinary so i mean you never know who who what chubby person walks in the door than a year later is fucking killing it you know that that happens lots it does it really does how do you guys plan on uh educating the masses kind of on nutrition as opposed to just having like lots of one-on-one conversations every day you're going to do classes or seminars or see it it most likely will be seminars and it will most likely be somebody other than us doing them but i think the seminar is the way to go for people have the option if they're interested and and have the time you know to get paul in or or somebody some specialist that knows a lot about it i i can only

offer up so much information all i know is what i've learned through crossfit and through the crossfit journal and maybe you know rob wolf and lauren cordain but um i'm not well suited to to give a seminar any long speech about it so, we'll probably have some specialists come in and educate the masses with that. I see a lot of nutrition seminars and a lot of them I like, but for a person like you that doesn't have like this like technical or academic nutrition background, all you have is practical advice, which is what most people, that's all they need is practical advice. So if you do do a seminar i'd encourage you to throw in your two cents maybe at the end yeah bring in someone and talk about like

here's what i do because your members are going to really look up to you yeah and they're going to want to know exactly what you do even if you're not like like educating them you're not talking about like carbs even if you just like walk them through your day i wake up in the morning you like have a picture of like your breakfast and your lunch because it's yours. Yeah. They'll really dig that. Yeah.

That's a great idea. With your six pack, people are going to believe whatever the fuck you tell them. You want this? Listen to me. Pizza and beer. That's right. What'd you have for dinner tonight?

Pizza and beer. And that is not. She's recovering ladies and gentlemen. This is a taper period there's yeah there's a question about post post-fod nutrition and it's nowhere near my post-competition into the season nutrition so don't take that pizza and beer as something i do regularly after competition you get whatever you want pretty much so that's where i'm at right now steak with sprinkles i'm still in mourning? Oh, yeah. But as far as my regular nutrition, I clean it up really tight as far as paleo goes,

as the competition season approaches and throughout. So in order to get some additional calories, I will go for milk or peanut butter or things like that. But typically, I stay as clean as possible post-wad I will do I'll always do progenic shakes and that's it's something that I really I like the taste of I like the results um their their recovery really does make me feel more recovered and ready to work out again later that day and um so that's my choice. And I take fish oil supplements. I take them from Pure Pharma. It's about as clean of a supplement as they have out there. So that's really neat to, when you look on the back of the bottle, the EPA, DHA content is as close to the total fish oil

content in the capsule or whatever gel cap. So really like that. As far as pre-wad, if it's a competitive atmosphere, like maybe for an open workout or for regionals, I will try to stick with easily digestible things. So like mashes and stuff. I try not to have a huge meal just so that, you know, my body's not spending all those resources towards digestion. So I'll usually do a pretty sizable meal right afterwards, though. But for a long day, if I have, well, at regionals it was two odds. So I had breakfast pretty early, well before the, at least three hours before the workout. So as I approached the workout, I like eat on like something really what'd

you eat for breakfast what was that the breakfast oh i'm sorry eggs and bacon and um half an avocado so and coffee always coffee keep it low glycemic denny's grand slam is that pretty typical for you yeah yeah so as i i'll do like a sweet potato mash or applesauce or even like mashed bananas and stuff like closer towards the actual workout. But nothing, no proteins and stuff within two hours before the workout. Okay. Before a competition workout. Before a regular workout, I kind of just, you know. It's a regular meal.

If I just ate, you know, it's not a big deal typically. What about like a regular everyday dinner? Like say you didn't train that day and you're just going to have a meal just to eat normal. Yeah, I'll normally have a protein. I don't really branch out too much. I'll have some salmon or some type of fish or chicken or steak. And then broccoli. I'm a huge broccoli fan.

I'll eat it five or six days a week for multiple meals or spinach. I like the greens for the most part. And then maybe some sweet potatoes. If I didn't train that day, I may or may not have sweet potatoes, depending on how I feel. Basically, with my nutrition, I feel it out. So if I'm still hungry, I know my body still needs something. So I try to eat something different than I just had. So if I had some proteins and some vegetables and I'm

still feeling hungry, I grab a handful of almonds or, or some type of nuts to get some fat in and see if that helps, you know? So usually if I'm hungry, it's, it's because I, I feel like it's, I didn't eat something right. So I go grab something different, and it usually takes care of it. So right after you train, Progenix is like your post-workout shit. Yeah, that's been my choice for the last two years. Nothing added to it, no carbs? Nope. Okay.

Just stick with that. That's just been what I've done. I haven't really branched out at all to try anything differently. Okay. but that's as far as my nutrition goes um post competitions pizza and beer though boom boom no margaritas uh Ashley handed me one so I drank it she forced it on you yeah the reason I don't have much of a voice right now is because I was cheering for people. People. Closely.

Yeah. Michelle. And I cheered for my wife, too. And then followed that up with heavy margarita drinking. I think the combination is what got me. You sound much better than yesterday, though. Yesterday, I was, like, screaming, and I was like. Well, I didn't realize it was him, because though. Yesterday, I was like screaming, and I was like. Well, I didn't realize it was him, because after the workout,

I was like somebody was screaming at me on the burpee box jumps to hurry up, and I was just like, I don't know why they were screaming at me. But it was like, that was me. I was like, oh. Because I was looking over there, and you're jumping over the box, and someone else started going faster. I was like, if they keep up that pace, Michelle is going to fall behind. I was like, hurry up. I'm not sure it helped because she didn't move any faster.

I was like, screw you, dude. I was excited. That was about as exhausted as I've been in a workout before. I believe it. What was funny is like you crushed those muscle ups for for being that tired then it's strange uh and Tony Budding asked me afterwards he was like is it pretty grip intensive you know with the muscle ups I was like with the deadlift muscle up combination I was like well the deadlift maybe it's just me but

the deadlift grip and then doing a false grip muscle-up, it's two different things. You're still kind of pulling, but it doesn't seem to just tax me. I did all my deadlifts unbroken, and I know I did my first seven muscle-ups unbroken and then broke the next two sets up, but it wasn't a grip issue at all. The only grip issue I found was coming off those toes to bar the very last round and then doing the farmer's carry carry and my grip is toast but you hold the bar the same as you do the dumbbell and that's when it was gone but yeah the the muscle ups are a pretty strong movement for me so and I was really

looking forward to that wide with that in mind because even those three at the end I knew weren't I mean I hit him as singles but didn't fail so it was pretty cool was interesting was interesting. It was one of my favorite times of watching the competition all weekend long was seeing you finish that last workout. Badass. That was one of my favorite times of the weekend too. You said that was the hardest one ever.

When I was watching, I was like, man, this looks excruciating. But as soon as it was done, your hands you the the clipboard to sign and you're like you just like stand right up like nothing happened and mcgoldrick and i was like she was so sandbagging that bitch she didn't go hard not at all well like after the because the burpee box jumps are like they're so metabolic no matter even if I was going slow, I was just like, you know, just panting. And it was like, hit the ground. Jump on this 20-inch box that feels so much higher. And then step down off the other side.

Hit the ground. It was just like, holy cow. But then, like, the muscle-ups, you know, don't want to fail one. So, you know, calming breaths. Chalk up. Get up there. Do one. Drop.

You know, it's a lot less taxing so yeah I don't know we covered a little bit during the muscle-ups pretty much yeah so with that in mind there's a question asked how do I push through the middle of a long workout and pushing past that wall and long workouts are I like them a lot I was a distance runner so I usually my mind takes me elsewhere or especially with uh with like the wide four where you had like big sets like 50 back squats then 40 pull-ups then 30 shoulder overhead focusing on one movement at a time so I'm not thinking if I'm back squats, I'm not thinking about anything but these back squats. And then when I get the pull-ups, it's shift gears.

Okay, pull-ups. So basically compartmentalize the workout and just focus on what you're doing, not how much you have left overall. That's what I've been doing wrong. Yeah. And that's it. That's magic. And then basically just sucking it up. Don't be a pussy. Fucking work. That's pretty's it. That's magic. And then basically just sucking it up.

Don't be a pussy. Fucking work. That's pretty much it. It's not going to be, no matter what you do, it's not going to all of a sudden turn into a fun time. No. You can enjoy it, but enjoying something and it being fun maybe is not the same thing.

Subtle differences between those ideas. Yeah. I mean, it's mostly mental for them you know it's especially something like wide floor where you're it's moderately lightweight and you're not going to fail a back squat i say that but next workout i'm going to do i'm like fuck this stuff is so stupid how could i possibly finish uh woe is me yeah we all do it yeah exactly so like on the front squats i did the 50 and five sets of 10 and that was because i was like okay this lactic acid's building up and it's uncomfortable i'm

gonna drop this bar and that's why i dropped it and it's not because i physically couldn't do it it's it's a lot of mental involved so being able to push past that that point where your mind says stop but your body really can't keep going so had you done much high rep stuff like that leading up yeah once once the workouts were announced I had tackled high rep big sets um there was one day I had to do those 50 back squats unbroken for time and I was like dreading that big time and ended up not being as terrible as I thought it was going to be so that was good and then the big sets of pull-ups I worked on. And so I think that helped out a lot, being able to kind of gauge, like, what's my strategy. And me personally, the best strategy was get as big a set as I could from the beginning without going to failure.

And then working as big a set as possible from there. And obviously, there's a little rest. But I didn't want to, you know, do two, drop, do two, drop, until I absolutely had to, so, which happened. No, I did, I only got down to sets of five, so that was cool. So, another one was, what would I, advice I'd give somebody new to CrossFit, and something along the lines of being intimidated. CrossFit can be for anybody, but not everybody is made for CrossFit. But as you walk in the door, everybody has their own individual story. So there will be people in there that have athletic backgrounds, but then there will be people that are on your level or below your level

or above your level, but it's just basically focusing on your progress, so where you can go. And you shouldn't be intimidated by anybody. You just need to be focused on what you can do and getting better yourself and not worrying about how much somebody next to you is lifting. You know, if you're a guy and you've got a girl next to you lifting more, well, just let that be, you know, that fuel to the fire to train harder and get to where girls don't lift more than you. That's the one thing we say is progress, not perfection.

Exactly. Yeah. It's the journey, man. It's the AA model. Yeah, man model yeah yeah oh is that is that a man you remember aid no i was not i can't remember any of that is that alcohol synonymous yeah oh oh yeah i remember that i had to go through that yeah kind of kind of on that note i think part of the intimidation is they see people doing things that they don't think they'll ever be able to do ever yeah not knowing that part of the coach's job is to scale movements for them, which means to make it easier.

So you can do, quote unquote, the same workout, just kind of at a different level. Yeah, that's an excellent point. The scalability of CrossFit is where people, that's the concept people totally miss. I was training some people this summer and, before they started, they Googled CrossFit videos. I'm intimidated when I Google CrossFit videos. So they're like, this isn't for me. I was like, no, it's scalable. We can make it to where you're working really hard, and're getting a lot of work in and you're getting better.

So it's, yeah, you don't, everybody's doing the same workout, but it's scaled based on their ability. And I think that's really cool thing about CrossFit. That's probably the coolest thing about CrossFit is also like the hardest thing to get across. It's like, how do you advertise that? You know, how can you get that across in 10 seconds or on a billboard or you can't in a picture and it's infinitely scalable it's even what it's even tougher when people just know it from ESPN or something yeah it's almost like watching the NFL and be like I can't play football yeah those guys are you know running really fast and smashing into each other yeah kind of cross but it's like the muscle, you know, running really fast and smashing into each other. Yeah. Kind of cross, but it's like the muscle-ups.

You know, I can't even do a pull-up, you know. Yeah. So it's kind of hard to, it's very easy to understand why people be intimidated, but it's really hard to overcome as, like, a business owner that's trying to promote it. Yeah, definitely. One day we'll find the solution. One day, one day. Another question was about being able to recover and do another workout. We already covered the nutrition side of it, but as far as mobility,

and since I've been working with CJ, I have to do five to seven minutes of myofascial release every day before every session, and then another, I think, seven to nine minutes of band stretching, and then seven to nine minutes of dynamic work. So that's increased my mobility immeasurably. I was notoriously tight and inflexible and probably by Doug's standards I still am and but I've just it's the distance runner yeah my hip flexors are nuts so but anyway they um but with that so I'll do foam roller I'll use that lacrosse ball I'll you know

stay on that for five to seven minutes and then I'll hit some band stretches you know from good old k-star for you know another seven minutes and then do some dynamic warm-up I'll you know some different things I learned from my gymnastics cert and then obviously stuff to get your heart rate up maybe row run jump rope box jump get that you know basically fast twitch muscles ready to fire and, you know, get ready to hit the workout. Have you used those voodoo bands yet? No, I haven't.

I've been curious about them. Doug's been playing with them. Yeah. I'm ordering some when I get home tonight, in fact. Yeah. I won't share mine with him. Okay. I don't want Doug's sweat on where I'm putting the voodoo bands in places no one wants to

touch. What's a voodoo band? What's a voodoo band? What's a voodoo band? Doug would probably explain it much better than me. It's like maybe two inches thick or two inches wide and about seven feet long. You basically just kind of wrap your joints with them. Oh, like the Bentley trick I watched. The compression and then fucking move the joint around and break up all the schmutz in there.

Sure. Yeah, the schmutz. The schmutz. Schmutz breakers. I got one. It was at home. I did a, I just did the inner tube thing Glenn Penlay showed where you get a bicycle inner tube. Yep.

That's what Kate Starr said. Cut it out, split it in the middle, fucking $2 for that. Yeah. Or you can get voodoo. Or call a voodoo band and charge fucking $45. It's a dollar a pound. I mean, a dollar, it's a dollar a foot, and it says rogue on it, though. So that's cool, boo.

And it might say voodoo on it. It's super cool. Yeah, it'll be like rogue, voodoo, whatever. Legit. Yeah, I just got them like a week ago. So far, I really like them. I only want to use them because they're voodoo. They're called voodoo bands.

It's like a dope name, you know? Sweet name. Yeah, I'm going to talk about it a little bit in the mobility seminar coming up this Sunday. Sweet. Cool. But you're welcome to come, by the way. Thank you. You and Robby are welcome to come.

All right. Sunday? Sunday. Sunday from 1 to 4. 1 to 4. Sunday. That's right. Okay, sweet.

Got anything else? Any other questions on Facebook? There's one more question yeah and uh what any advice to give to a first-time regional competitor gosh tons tons and tons and try your best and take notes yeah enjoy it because um it is one phenomenal experience um and basically make as many friends as you can and meet all the people there and and learn as much as you can from them give every workout all that you have leave it all out on the floor because you won't get to redo it like you can open workouts so you don't want to

walk off that floor with any sort of regret based on a decision you made out there. You don't want to look back and say, why did I stop? I was tired, but I could have done more. So I never, ever want to be in a position where that happens, and that's the kind of attitude I take out to the floor with me. Also, keep your cool. So things don't always go as planned, as we found, as I found, and you just have to kind of readjust and keep your chin up and keep going so one thing I found in regard to

that is it seems like almost everybody complains about a judge yeah during a weekend it's like you know I do it too I get wrapped up sometimes when I see a judge making bad calls or something like that, but almost everybody gets experiences of that at some point during the weekend. Yeah. You know, a judge, you know, doesn't call something or it doesn't make sense or something like that. And sometimes people feel like they're being singled out. And, you know, almost everyone I talked to over the weekend, you know, had a similar experience a similar experience like oh I had this judge and they no rep me like six times on something that was just you know I was totally within the bounds

or whatever yeah no reps are gonna happen I got no reps in every workout but the last one it was the most no reps I've ever had in in a competition yeah and uh same I mean Julie and Lindsay said the same thing so I mean standards get pretty strict, and if they're going to be hardcore about it, you have to adjust as the athlete. The athlete gives the judge what they want, not vice versa. So you have to cater to them and what they want. Too bad they didn't put in the work the athlete did before.

That's a good point. Yeah. All right, guys, we're going to wrap this up. Thanks for joining us, and we'll talk to you next time. All. All right, guys. So we're going to wrap this up. Thanks for joining us and we'll talk to you next time. All right. Bye guys. Peace.