Barbell Shrugged - Episode 13 - The Unlucky Episode w/Shereen Myers

Episode Date: June 7, 2012

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Hey guys, this is CTP with Barbell Shrug. For the video version of all these podcasts, go to our website, fitter.tv. That's F-I-T-R dot TV. Check out the video version of all of them. They're a lot cooler. They're super juicy and tasty. Mmm. All right, guys.

This is Barbell Shrugged. I'm Mike Bledsoe here with Chris Moore, Doug Larson, and our guest, Shereen Myers. Soon to be Shereen Benz. Yeah. Pretty excited about that. John's right there. Mr. Myers is in attendance. John Myers.

In attendance. It's going to be Shereen Benz Myers. Right? Right? It's off! So, Shereen, you took a spill today. It was was pretty epic let's start with the news of the day pulled hammy well 40 yards something something flat tire gotcha yeah pretty much well i've never done like 40 meter sprints before like i was a distance runner uh and whatnot so sprinting

anything shorter than 400 meters just never occurred to me and so this was scheduled you know eight by 40 or yeah eight sets of 40 and on that seventh one I was like man you know my hamstring feels a little tight right now and I was like uh you know I'm going really fast I just want to finish it she was killing it actually yeah so i was like i'm gonna try and beat this last time that i got and i got 20 meters in and it just went locked up and i freaking rolled just shoulder to the ground all up my right side it was my left hamstring that uh this is on concrete not a track yeah. Yeah. This was... Not the highest quality pavement either. No, like on a slope. You laid your body down like a motorcycle crash.

Yeah. You got some pretty good road rash out of it too. Yeah. It actually looks a lot better now it's cleaned up. Got a little shower in you. It was very cute. No, there was none of that. You didn't venture the shower yet?

No. A sponge bath? That's going to be nasty when you do it. A nice salve? A aloe vera salve or anything? John's going to give her a sponge bath A sponge bath? That's going to be nasty when you do it. A nice salve? A aloe vera salve or anything? John's going to give her a sponge bath later, huh? That's a nightly thing.

Did you feel anything, like, in your mind? What were you thinking as you got through, like, third, fourth, fifth sprint? Were you manipulating your technique or anything to try to squeeze some more speed out or maintain your speed? Were you trying things to find yourself stretching your gait out a little bit too much maybe reaching for a longer stride well being a distance runner i i think i take like pretty short choppy steps and so i was really trying to lengthen my stride because i'm not used to doing that and i was getting some tips you know like pick your knees up you know drive forward lean forward that kind of thing So it was like trying to go,

trying to incorporate each tip in the next sprint, remember to breathe and stuff like that. And I was getting better, I was getting faster each one, like I started out at five, eight, I think, and ended up at five, six. So it just got faster and faster. I was like, all right, I'm starting to get a hang of this. But I think from the 50 back squats that were programmed on Saturday, I was still feeling that. And I probably just should have stopped at seven when I felt that. I was just telling the group, dear audience, to catch you up to speed. My story from my conditioning test in college football, you had to run 110-yard sprints, 16 of them, with like a minute rest. And I think linemen had to do it, I want to say like maybe 16 seconds,

maybe 14. Basically, for a 285-pound 18-year-old Chris Moore, this is everything I've got on the very first one to fucking make the time. So I'm gasping. I'm going, oh, shit, 15 more. What? Kill me. And then, of course, that minute rest is the shortest thing you're ever gonna experience in your life and i remember about eighth and ninth one this sensation like i need to make my time or else they're just

gonna add more to this so i started reaching and pawing and trying to pull my way up the field and i had this big i mean it feel, it always feels like a popping rubber band, urgent rush of pain and oh shit feeling. And I just hit the ground and rolled 20 yards it seemed. And I said, from the video tower, the coaches just laughed. I said, okay, the turf monster got another one. That's not very funny when you're laying on the ground grasping your calf. Yeah, so I think it sounds like that's what happens.

We start trying to stretch it out to keep your pace or get faster. That's when, if you don't pay attention to the mechanics as they break down, you are going to hurt yourself. It's almost certain. Yeah, short sprints is one of those things you've got to. That's one of those things, like, if you haven't sprinted in a while, like when you're a kid, of course, you just get up from your bed and fucking sprint 100 yards, and you have no worries. But when you haven't done it in a while, you you're a kid of course you just get up from your bed and fucking sprint 100 yards and you have no worries but when you're haven't done in a while you're a

little bit removed from your sport you go i'm gonna go out and run some sprints i'm fit i squat and do box jumps and all these things i'll sprint and you do that and if you don't get hurt you realize next day or the day after you have the most incredible vicious soreness ever maybe even worse than doing the experience the the patient or the pain you felt you do the 150 wall balls the the two or three days after you wake up you can't walk it's because those forces are so huge you're sprinting it's unlike anything else you're gonna do oh yeah maybe one more of the dangerous things you can do i had no idea what was coming i just had no clue.

But you forever grinded through it. Literally. I will say. You grinded yourself through it. I didn't cry. I didn't cry. I'm pretty proud of that. I may have yelled an obscenity as I was rolling or on the process of laying on the ground as Mike comes over to me,

just what will be your chosen customer in that situation? It was definitely, Oh fuck. Okay. When we were going through Africa, we were, we're going through one very specific, um,

specific area where a lot of the adolescent males had just gone through the, the ceremony where they get circumcised and they can, they can be anywhere between like eight and like 18. So you could be a full grown male getting circumcised. They can be anywhere between like eight and like 18. So you could be a full-grown male getting circumcised, no anesthesia, with like a sharp rock, basically. And after that happens, they kind of send them on their way to go kind of like live in the wilderness and take care of themselves for a little while.

As if the first part wasn't bad enough. Right, they have to like prove themselves, and then eventually they come back and start a family and whatnot. I would never go back to that tribe. Go back into the wilderness with a bleeding penis. Well, as soon as they say, okay, next year it's your turn, I'm like, fuck it, I'm out of here. Well, what happens, though, is as we're driving through, you can see all these guys kind of scattered throughout the land, and they all have the same outfit on.

It's all black, and then some of them have these big feathers off their head and some don't and what happens is if they cry they don't get the feathers then if they if they don't cry throughout the whole circumcision then they get these feathers it's like a really honorable thing i feel like i should go find you some like big feathers you can wear that'd be awesome you toughed it out and didn't cry. That a girl. I definitely cried when my patella exploded off my knee. That made me cry. Yeah, that was probably the first thing you were thinking about, I imagine. That was pre-CrossFit Shireen.

That was definitely pre-CrossFit Shireen. That was out of shape Shireen playing kickball in an unadvised manner. It was kickball. Did you do it? You subluxed your kneecap like three times. Is that right? Yeah. Yeah. So subluxation is the scars on your knee. Yeah. Subluxation is dislocation, but it comes back without it having to be manually put back in. Oh, yours didn't come back. It did come back. So

it did sublux. Um, but yeah, that was, I mean, I, I grew up playing soccer, 18 years of soccer. Luckily never had an ACL tear, which most girls, and I researched this in college, a lot of female athletes have ACL tears because of that whole plant and twist and then not having the hamstring to counteract the quad and that tibial rotation. And all that stress basically goes to your acl and goes pop and isn't it q angle or something i was about to say it's a hip and knee together responsible for some of that it's a part of it for sure um what you're saying is true but there's definitely a little

more to that story like uh you mentioned your hamstrings your hamstring kind of pulls your tibia back which is the same function that you have with your acl so you don't have very strong hamstrings then more likely to get your tibia to kind which is the same function that you have with your ACL. So if you don't have very strong hamstrings, then you're more likely to get your tibia to kind of slide forward. But the most common way people tear their ACL is when you kind of rotate your foot out to the side and then your knee dives in and it twists your knee. So yeah, if you don't have strong kind of the outer part of your hamstring or strong glutes in this kind of glute medius area where you can pull your knee out, like we always say, push your knees out when you're squatting and whatnot if you don't have those those hip muscles to keep your knees from diving in then you're more likely to twist and tear your knee girls tend to

be a little more quad dominant and they don't have that that hip strength in a lot of cases and so they get more of that valgus knee and they're much more likely to get acl tears you know between depending on how doctors do that live it's's not fun. Yeah. Depending on the research, it's between two and maybe seven or even nine times as frequent for females, especially in adolescent, like high school-type sports, especially field sports. Well, I can tell you I don't think I ever set foot in our weight room when I was in high school playing sports.

Like girls just did not go into the weight room. We weren't trained to do any of that so we did sprints and we ran up hills and we played with soccer balls and ran around the track and that was pretty much it and make that super quad dominant you know we didn't have anything else to to do so sure especially being a distance runner yeah yeah don't lift weights to get big and bulky then look like a dyke. Worst fear of a high school female.

It is. I coached... It'll be me sitting over there in a corner and the weird person kept to your table. These fucking losers. When I first moved to Memphis, I volunteered and helped with a high school lacrosse team because I played club in college.

I remember that. I really loved it. And I was like, I'm going to transfer this love of lacrosse to this new high school team. And, geez, like, I mean, the last place I need to be is coaching high school girls. I just, I had no patience for it. And I made them do things like push-ups and, you know, just body weight squats and stuff like that as warm-ups. And I would get, can't we do sit-ups?

And we got spring break coming up, and we want to work on our abs. And I was just like, you've got to be kidding me. This is not for me at all. Do you have the moment of clarity where you realize this was your annoying ass like 10 years prior? Absolutely. No, absolutely. of clarity where you realize this was your annoying ass like 10 years prior absolutely no absolutely i remember running cross country and we had this coach for the last two years we were um in my junior and senior year and she was probably my age um when i was coaching lacrosse she comes in like you know all these hopes and dreams for us like has this great program and

everything and we're used to this old guy that used to be our coach or he would like, he would run around the track and we'd go run on an adventure. Like we wouldn't even do the workout he gave us. And how mean of you? Oh my God. High school girls are awful. Like we just don't care. He made a movie about how mean you are.

It's, this is very true. I was, I was a nice girl though. Like I was pretty quiet and shy. Yes. Oh, you only knew.

But anyways, like, this girl comes, like, she comes to coach us, and we absolutely, like, we go our normal way, and she gets mad. Like, we show up late to practice, and that makes us do, like, wall sits, you know, minute on, 30 seconds off, you know, so many rounds. And it's just, like, we're not used to this kind of punishment, and we tortured her probably. I'm having that moment right now with, uh, it's my coming to this gym. I hear dubstep.

I realized that I'm old. Cause now I go, what in the shit is this music? These kids are listening to. It's just a guy hitting a button over and over again. God damn it. I've heard it compared to an AOL modem. AOL modem. Yeah.

Yeah. It's terrible. God bless the Skrillex guy for getting rich off some shit, but man, whatever. So now that you've hurt your hamstring running sprints, do you now know what you should be looking for?

Like, oh, I'm starting to feel this. Maybe I should stop sprinting next time. Yeah, absolutely. I think I just, there's a difference between like, wussing out and just and actually reading your like your your injuries or what your potential injuries could be like that's something I'm still learning you know where where am I where are my barriers like

when should I actually stop and when am I just kind of I don't really feel like doing this because it hurt that one time unfortunately that takes time That's where the art of training is, finding. Like a lot of people, it gets to the point if you're so experienced where you can go, okay, I'll come in and lift the barbell, and I know for me I'm going to have to do things differently during this session. The next time I'm going to sort of auto-regulate and figure out what I need to do from there on. But, of course, when you're new to anything, you think,

well, if I don't push as hard as possible, I'm going to get weak or slow or out of shape or whatever. So let's keep pushing hard, hard, hard. And then there's a fear that if I take a break and I hold back a bit, then I'm not going to get anything out of this. And yeah, that's where all the art is. Well, there's also the exact opposite of that,

which is I'm new and I'm not good at stuff, so I shouldn't try that hard because I don't want to look like a failure. Like I would want, you know, I would skill things. You know, you could skill things down so much that it's not really a workout, but you could finish it. So there's the opposite of that as well. I had a similar experience today where I'm still trying to find that same line about when to quit and when to kind of push through, and it's not that big of a deal.

For me in MMA, I've had like a string of injuries, and I'm trying to stay as injury-free as possible for an upcoming fight. And today, I was in the middle of choking somebody. I was squeezing a choke down, and I went, my shoulder hurts, sorry. I let him go and rolled onto my back and was just like, I'm going to go home. I just left and the guy was like, you all right? That's never happened before. Dude, that takes...

I can't really even communicate how much discipline that takes. Were you making eye contact? That was not a practice. That takes so much discipline. It takes years to get to that point because almost everybody will just finish the choke and then let at least the onset of the injury happen

and then at that point you've already gone down the road. You're going to need recovery time. Definitely two years ago I would have finished the choke and then been like tested it out afterwards. Ego had been like, you cannot lose. It's kind of like when I see... I've choked on people

I don't care anymore. I see really high level... I watched a recent video of that Klokov guy snatching in Russia. He works up and does like a... Jesus, like a 200 kilo snatch or something.

Weighing like 220, whatever he weighs. Freaking nature. But you watch... Most of those guys lift i remember seeing some of them pulling the snatch catching it and then stropping and not wanting to stand up it's like knowing okay i've got the lift i could stand up but this point i'm so advanced now do i need to stand up i'll just drop it and i'll worry about catching a few and moving on i

don't need the extra wear and tear that's the kind of a very savvy a lot of people go once you finish reps man no pain no gain or whatever not realizing how much wisdom goes into that And moving on, I don't need the extra wear and tear. That's kind of a very savvy. A lot of people go, why don't you finish your reps, man? No pain, no gain, whatever. Not realizing how much wisdom goes into that. Not realizing how long you have to train to get there to where that's okay to do. Isn't he always training to Britney Spears in the background too? It's always some ridiculous pop music. It's weird.

That's one of the good things about Europe and Asia I guess is that just pretty awesome like public transportation and these sorts of things but the music is I mean I'm sure it's it's good for them but my American ears just like what in the shit there's a reason all the good artists in language techno music that's crazy maybe it's the big joke but I've noticed that Glen Penlay's group is playing weird techno music now too. I guess maybe there's something I don't know about it. Maybe we should

try it. We do and you complain about it. You're not playing weird techno music. You're playing shit dubstep music. Dude, it is not dubstep. That is fucking dubstep. You don't even know what you're talking about. I don't even know what dubstep is.

Who among us is going to say that this gym doesn't pay lots of fucking dubstep? It's been played like one time. I think we're crossing. So are you defending yourself by saying, no, bro, the other time we're playing Rihanna. Is that what you're going to go down that road? That's your defense? All right, that doesn't happen at Faction, okay? That's what I'm saying.

I didn't kill the guy. I just strangled him until he stopped breathing. I figured he'd awake. Not a good defense. It's funny. With the music, I can walk through the gym and totally not even realize that music is playing. And then the second that I decide, I think I'm going to train right now, I go, what the fuck is this? I had that moment today.

Right when I decided I wanted to start training, I'm like, this is bullshit. I'm not lifting this. I had that moment today. Before that, I can't even hear it. It's true. I realize I got a decent lift bullshit. I'm not lifting this. I had that moment today. Before that, I can't even hear it. It's true. I realize I got a decent lift here. I don't feel good. I can't get to where I need to get listening to Rihanna.

Nothing against her. She's got a little sexy dance for R&B thing, but that's not what you want when you're trying to lift huge weights, bro. This doesn't work. I have to say, during the faction games last year, the one workout where it was the handstand push-ups buy-in, and then it was that stupid ball throw, the chest-to-bar pull-ups, and the double-unders.

Oh, that was awesome. Well, Derek was DJing, and he put all the music that I requested during that WOD. And I think I finished like third or fourth in that WOD. It was the highest finish. And I was so excited all about music cuz he played my music I could dance a little bit to it what was it oh I have a high preference for like Alkaline Trio and Rise Against and Less Than Jake and stuff like that the opposite is also bad when the guy start playing all like everybody wants all the death metal all the time when I I was, like, in high school, I loved that shit.

And in college, too, like, you know, hate breeding and all that shit. Oh, yeah. Fuck yeah. Let's do whatever we're going to do. Yeah. Real, bruh. I did. Headbutt the bar and shit.

And now I'm like, man, just play, like, a little Queens of Stone Age or a little Light Rock. Let me get in the zone. The best thing is actually a really good ballad. I agree with Henry Rollins on that. A good, stirring ballad or nice, you rock. Let me get in the zone. The best thing is actually a really good ballad. I agree with Henry Rollins on that. A good, stirring ballad or nice, you know. Such as? Let me think.

Angel opens her eyes. Not that. No. Not live. I prefer the Pixies, personally. I like to listen to Pixies when I live. But, you know, every rock tune's got an album or a track that's a little bit slower and will play down a little bit.

And that could be the most effective thing. We really have come down a lot from the shit we used to listen to when we first opened the gym. When we first opened the gym, I wanted to play fucking Mudvayne and Slipknot every day, all day, and that was it. We know. Everyone was like, why is Doug working the radio? It's come down so much since then.

And we were equally guilty in the power thing area in the back playing a bunch of shit. Yeah. There was like two different music that would go on at the same time. You get numb to it after a while.

You don't even notice it anymore. It's just screaming assholes. I did used to warm up for like track meets and cross country meets with Slipknot and System of a Down. I can see a cross country runner getting warmed up with Sl slipknot and system of a down but eventually a cross-country

runner getting warmed up with slipknot just like yeah but eventually you learn that the more you try to motivate yourself and you get too hyped up you're going to just shit the bed when you try to perform it's called over arousal you know. Sports psychology. When you go into the locker room, rub one out, get yourself under a rouse. Now I can do it. Now I can run. That's exactly what goes through my mind. Maybe that's why I always used to pee while I ran.

What? A lot of cross-country runners pee themselves while they run. I think that's just the girls. Just the girls? Okay, maybe just the girls. I don't know anything about cross-country runners, so I don't know. I'd have to pee pretty bad to be able to pee while I was running. The thing is, you do it once, and you do it for forever.

Oh, yeah? You want to talk about that, Shereen? Pee while dollbounders? I've seen girls pee on a platform pulling deadlifts and snatches and stuff. Oh, yeah. I remember that. That happened like two years ago at that SPF meet. The girl pulls a max effort,

third attempt, sumo deadlift and just like I saw stream right in my face. I saw at that strongman meet I was at

back in November this chick picked up a stone and covered the stone. It was like a flood. I was like, where did that come from? Like, did her water break? Oh, man. It's like they had to like they couldn't even use the stone for like the next three heats because they were trying

to get the water off and then it was like the it wasn't sticky anymore it was just slick and the next girl that had to use it was like the stone smells like asparagus coach the next girl that had to use that stone was not happy she was like uh-uh sounds like a bad deal man she can't use they only had they only had so many stones so they had to use it to finish the meat i remember i remember that girl that that peed she pulled it like three inches off and then just kind of stalled and just sat there like held it and peed and the front row could see, but everyone that was behind the front row couldn't really see it. So nobody really knew what was going on.

The funny part, though, was the guy who was standing right behind her, kind of like the catcher, like the guy who's supposed to catch you if you pass out, basically. Yeah. She walked away, and he was just standing there. He was like... He was just looking around, totally confused. And finally someone goes

dude just wipe it up and he goes okay he was like fucking mortified like white with shock like he couldn't believe

someone peed on the platform I saw this gangster ass female weightlifter a couple of episodes ago she you know I guess she kind of clarked the bar

but she pissed all over the platform trying to do a clean and jerk. You know, clarks when you pull it to your knee and you go, fuck, I can't do this. You just drop it. And she just sort of like does this. She kicks it and walks away. Like you would kick some spit on the mound of a pitcher's mound or something. She just kicked it and walked away. Do you guys not do this at all?

Have you never heard of a gun? No, it's a girl thing. It's the way we're built and y'all are built. I learned about it once in class. Biology. I've seen a... Our lower center of gravity has something to do with it. The craziest thing I ever saw was this power thrower. He went for like a thousand pound squat.

If you search, dear audience, go to YouTube, search power thrower or weight lift. They may call it weight lifting. Squat, puke, or throw up. There's this guy who goes for like a,000-pound squat and gets like halfway up and like bails on the bar and just like explodes, projectile vomiting all over. I don't know if he threw up on the head judge, but he threw up this like exercise style all over the – It had to have gotten on the judge.

I think he still had the bar on his shoulders. Yeah, just like – like the exorcist. The problem is some more extreme powerlifting gear squeezes you like a sausage casing and makes your blood pressure spike. It sort of shoves everything up your body. It's grinding up, and it's just like squeezing a sausage. All the meat comes out at the end. You just fucking lost it.

Epic, epic video on YouTube. Tag that shit as a fail if I've ever seen one. How do you compete in the most embarrassing thing i ever did warming up for the 2003 national championships in harrisburg pennsylvania i was in the warm-up room my last warm-up attempt was 700 pounds i picked the weight up i lifted okay i go to put in a rack but the bar had settled into my back like two inches i've always had trouble keeping it high. So it settles like two inches.

I just, in my training, I would just lean forward and just kind of toss the bar into the rack. A very bad habit. If you keep your feet in position, you just sort of lunge forward and rack the bar. I did that here, but only the bar went right under the hooks of the monoleft. And I just fucking, knee wraps and a suit tight,

I just fucking launched the bar over my head into the monoleft. And I just fucking, knee wraps and a suit tight, I just fucking launched the bar over my head into the monoleft. Oh my God. And I knocked the whole fucking monoleft over and the center panel just like pushes it.

And all these spotters who knew they had their heads taken off are looking around going, Jesus Christ. And everybody from the front area, all the spectators

and all the judges and lifters fucking run back and go, what happened? I'm just laying on the ground flopping around like a freshly caught fish with my knee wraps and belt tight and everything going,

Jesus Christ! No surprise, I missed my first two lifts badly and then barely made a third attempt to stay in the thing. That was a terrible, terribly embarrassing. I still have nightmares of that. But God, that was embarrassing, man. That's what happened with your dreams

about walking around high school naked or something. Yeah, imagine throwing 700 pounds into a metal rack, the kind of racket and danger that creates. If you just dump 135 with bumpers, it makes a racket. Imagine 700 pounds of big clanging metal weights. It's dangerous shit.

Anyhow. We had a girl the other day fall forward right in the middle of a squat and bang her head. She actually tore some muscles from her neck up to her skull. I actually wasn't there to see it. What really happened? He has pictures of the whole thing. I bet she would really appreciate that if you put it up there.

Can we edit those in right now? No, please don't do that. I watched her do it. She went from moving up. You were spotting her, weren't you? I didn't want to say that. You're like, no, I can't. I was spotting her, and I've got my hands underneath her.

I mean, James has got the pictures. I've got my hands underneath her. I'm, like, following her up. She goes from going straight up to just, like, diving forward. I had, like, there was, like, no sign of her hitting failure or anything. She just, I guess she was just too far forward, and I couldn't see it because I was behind her. And she just dumps it forward.

And I begin to catch her, but she had given up. Like, she was done, done, done. You've got to stay with the bar, ladies and gentlemen. She basically gave up. Was she spotting, like she was done done you gotta stay with the bar and gentlemen she basically gave up like 250 maybe 255 i think 255 oh yeah she she just and i started to catch her which you know i may have pushed her more into the bar but i was doing what i was supposed to do be done and she just it sounds like it i don't know if she like i don't think she gave up i think something just didn't fire right somewhere because she's not inexperienced. No, she's a great squatter, actually.

Yeah, so, I mean, she's squatted over 275 before. And that's why I was wondering why 255. Yeah, I talked to her today. She's fine. She's just going to have to take it easy for a while. She's suing you? She asked me what she should change when she left. I was like, nothing.

Don't change anything. I've seen you squat a million times. You always squat fantastic. Don't worry about it. Occasionally I'm walking around and I just fucking trip. I don't change how I walk. I walk all the time. Usually I'm fine.

And sometimes you just screw up. She squats great all the time. I said, you know, she was like, should I start wearing a belt? Should I like start like changing my, should I widen my feet? I'm just like, no. I think everything's fine. Just forget about it and go back and just keep training. I think that's funny with some people.

They'll go, they'll lift or they'll do something or they feel like they're doing it wrong. They're like, what do I need to fix? I'm like, just do some more reps. Just practice. And too often they're like, they want you to, like, give them a correction for every repetition. This happens a lot with weightlifters. I'm like, go do 10 and then i'll come back and look at you yeah i don't need to see every single lift i feel like i feel like as almost all weightlifting coaches get more experience they they coach less and less yeah like it's really jump and pull the

bar it's easy to over coach when you're first getting started like you want to tell everyone all the cool stuff you know and it just fucking confuses them. That's true. That's sort of similar to the program at first. You try to do – Oh, yeah, I used to overcoach all the time. And I'm not saying specifically you guys would overcoach. Now I try to stay in the office and leave you guys alone to practice.

I've been overcoached before. I remember I was being overcoached by like three people at the same time. And one day I was like, don't talk to me today. Doug was there. I was one of the guys yelling at you. Yeah, I was like, don't. See you, Paul. Don't tell, you know, just you guys just leave me alone.

Because what would happen is like one guy would come give me advice like every four lifts. But so were the other two or three guys. So I was getting like advice every single time. And it was different advice from every four lifts but so were the other two or three guys so i was getting like advice every single time and it was different advice from every guy and i was like this is terrible because i was the newest guy to weightlifting at the time in the room and i was just i think the only way like once you get the the essential fundamentals of lifting you get beyond like okay you know do this in this certain sequence once you get the basics then it becomes like a habit then you now learn how to catch a big snatch or jerk a big weight

or something when you miss the really the only solution is to try again to make it and stop before you get too incredibly tired but if you jerk it miss you try again and maybe try it 10 more times and then eventually you can go, that's the way it should feel to get it in position over my head or to not dip too much. No one can explain to you how something should feel. Right. It's an incredible skill to learn how to jump under a big load and catch it and then staying up with it.

I mean, it's not necessarily something that can be taught. The wise coach sort of guides you to figuring it out. I think it's interesting too. I was trying to work in some sort of Karate Kid-type wisdom. I was thinking Miyagi right there. Miyagi. When Miyagi teaches you how to fight

by not teaching you how to fight, or did he teach you how to fight when he told you to wax on, wax off? Aha. Therefore, when, you know, wise, cracking, L.A. handsome teenager tries a kick in the face, you fucking splog it. Oh, where'd that come from?

I don't know. I don't know what I'm talking about anymore. I think, audience, you get the point I was making before that. I was going to say, programming-wise, for people that, you know, have pulled their hamstrings, like, do you think that easing into something like that is going to be name of the game for the future for you like you you do most of the programming for the competition team you think you need to if you're gonna do full speed 100 full speed sprints starting with 20s and then you know going longer and longer with the full speed sprints more like someone would

do leading up to a soccer season yeah i think uh i won't say that i made a mistake no no no no never uh yeah i mean a lot of programming is just like well how is this gonna turn out and then like you see how it turns out the next day you're like oh well i made a mistake just from there if i could do it again i wouldn't do this what was interesting today is uh myself included i only did four of the eight sprints and after four i felt uh this pain in my heel like across you know up to my uh what's that thing called yeah achilles tendon yeah we're going yeah i was thinking i was like i don't want to tear that so i'm going to go inside and do airdyne sprints i'm going to do four more sprints but it's gonna going to be on the airdyne, not running. And then there was you, and then one other person called it early, too.

And I was like, all right, well, there were some people that ran all eight sprints, and they were perfectly fine. But that's a high rate of injury or almost injury. And I think that we probably should have eased it a little bit easier as far as, like, maybe I should have programmed just four rounds of the sprints instead of eight. And then the other thing, too, was I probably should have put in the blog when I posted for programming, like, hey,

you guys might want to run, like, five at 75% before you... You know, because you just got done snatching, and then, like, oh, yeah, go run 100%. It's like, maybe you should run, like, five at 75%, you know, and then go 100%. What did you run your 40s in before you pulled the trigger? What was your time?

I was running four fives. That's pretty good. Now, what time did you do on your airdyne? Did you try to mimic that or did you go long? I ran, no, no, no. The airdyne was like 10-second sprints. Because by the time you get going on the airdyne, you're not hitting full speed until you're almost there. I mean, same with the 40, though.

4.5, 4.5 is really good. I wasn't running 4.5s. I don't know, because a 4.3 would be like you are killing the NFL combine if you're a linebacker. I wasn't running 4.5s. You should have just said you run a 4.5. That sounds better. Whatever. Yeah, I'm super fast.

If you look at the real numbers from combine scores for like four twos and four threes, like sometimes they go like between two and three years between having like four threes and four twos. That's really scary. Even four fours, it's like they had like four guys one year, like five guys the next year. Once you're electronically timed,

all that I run a four four stuff goes away goes away yeah that's what I was saying like we were also going off a stopwatch you know we had a guy going three two one go and then yeah he plays so I mean if you're going off a hand stopwatch I mean that could be a huge difference I think dentari these names dentari po the defensive tackle from the Tigers and got drafted like 16 by the Chiefs maybe, something like that. That's pretty good. As far as physical qualities, he's a freak. He's like 6'6", 350, 340, big kid.

And he ran like a 4.85 or 4.8. Jeez. And he benches at least 450. For a guy that big? He did 225 for like 41 reps or something. This is not human. That is not human. That's incredible.

CTP, our producer, is waving his hands and shit. What do you want to say, CTP? I don't want to say shit. All right, man. Staying your ass there, man. We are wrapping this joker up. Are we? Yeah.

Should we make one more point, one more topic just quickly. Yeah. I got a question for Shireen. Look at her and ask her. Do you have a question? No. Okay. I'm here to distract with pithy, irrelevant commentary after you ask a question.

Okay. That's my job on the show. You coach some of our fundamentals here and there because you just enjoy doing it. You like introducing people to CrossFit. How do you find – we're talking about programming for competitors and stuff like that, and we definitely have a very conservative fundamentals program. How do you find a lot of new people scale some of the movements, and how do you scale the movements for a lot of

people who I mean I know people come in that like they can't even squat you know like what what are some of the things that um any advice you would give people coming in and not maybe being too aggressive about it or feeling too bad about it um I have to say that I mean everybody starts somewhere right so I mean I started somewhere I started with the fundamentals program myself came in probably not really knowing how to squat so to I don't know to give advice to somebody coming in I mean pay attention to the coaches because they're going to want to help you. Don't assume that you know what you're doing. I think that's the biggest thing is like I find the deadlift to be one of the hardest things to teach or to coach, especially in a fundamentals class,

because you have somebody who comes in who thinks they know how to deadlift or has deadlift before, and they have something completely different in mind. And so allow somebody to correct you if they can and allow somebody to give you advice if they can don't assume that you know more just because you may have done it before um and then for people who are brand spanking new have never done anything before um i don't know. It's tricky. I want people to try everything. Make sure that you try it and don't be afraid of it.

I was like, don't freak out, beginner. Patience. Be patient. Be focused. Baby steps one foot in front of the other. Well, everybody has their goats, like you said. I mean, for a long time, I had the biggest fear of being upside down, like could not do it.

I, to this day, have never done a cartwheel before, like just never done it. It's bizarre. I know. We're programming next week. I know. You're still afraid of it, or you just haven't tried it, or what? I haven't tried it out of, like, mild embarrassment

that I'm going to fail in front of a lot of people. so yeah i know it's it's still like when your hamstring heals up we can work on that yeah yeah because i want to learn how to do it okay but for a long time like getting into the handstand position was probably the most like god-awful thing in the entire world for me and you're going up against a wall like you're not even like going into a free handstand i just could not do it for you have like nightmares where you find yourself in a wall and you're going up against a wall like you're not even like going into a free handstand i just could not do it for you have like nightmares where you find yourself in a wall and you're like okay handstands you freak out you get in the handstand all of a sudden you're naked in front of everybody oh no not again i just i guess i have a super fear of like hurting my neck i guess i was gonna say that actually that that might add some specificity to mike's question. So for a handstand specifically and eventually obviously leading into handstand pushups for for people out there that either have never done a handstand or haven't done it in 30 years or what have you.

How would you recommend that they start into a progression to eventually do a handstand someday? That that box, your feet on the box and getting used to just having being at some sort of angle upside down is perfect and then um that's like a inclined push-up kind of yeah start getting your feet above your head exactly just getting used to having your arms support your body in some way like that's what you really need to get used to right so your feet are on a box and you're trying to push your hips as absolutely high as possible so you can get a relatively vertical torso. Right, and those cast wall walks are pretty good too because they can be frightening. Is that something that most CrossFit gyms do? I don't know if they do.

I actually got that from a gymnastics coach. I don't know if they do that anywhere else. Alright, so a cast wall walk for the audience that doesn't know what a cast wall walk is, is basically you start in a push-up position with your feet on the wall, and then you walk your feet up the wall as you kind of push yourself up into a handstand. Right, and you're facing the wall. So it's a little bit different from

when you see a handstand push-up programmed where you're facing out from the wall. But it still, it gets you... When do you face the wall? Well, maybe we'll edit in a clip of a cat's wall walk so they can see what it looks like. One thing that does bother me about people that do the cat's wall walk sometimes,

they don't keep their core tight at all. And they're like, their back is totally bent. And I'm like, stop it! Just stop it! Hey folks, keep your abs really tight and nice and solid. Don't have that super lordotic curve going on when you're pushing against the wall. Your legs are creating a load there.

Take your lazy pants off. Be serious. That's part of going RX is once the movement starts to suffer, you should not go any further. You want the movement to be as perfect as possible even if the weight has to come down and i think that's another thing with the fundamentals class that i remember the last one that i did i had some guys that wanted to go heavy on the push press like it was heavier than we had programmed and i was like all right guys i'm like i'm just letting you know that if i start to see your movement suffer i'm gonna stop you make you change out the weight and i did i saw um their their chest come

up and their their back arch and um their stomachs didn't stay tight or anything and i was like all right stop you're changing out the weight you know they were i'm thankful that they listened to me and did it but um that's always come get me huh yeah i'll beat them with pvc pipe no they were they were good they were good. They were good guys. But I just, that's one thing is like when your movement starts to suffer, you need to not go any higher or go RX or anything like that. That's the key thing.

Especially just starting out. Like just starting out, ideally, the weight would be light enough and the range of motion would be short enough where you can do everything with perfect technique every single time. I've gone a little lax on that over the last couple of years for competitors from the realization that if you have absolutely 100% perfect technique for every single rep for the whole rest of your life in a competition, it's going to slow you down and you're not going to win anything.

You have to go a little lax on technique in some cases in a competition just to get it done and get a good timex on technique, in some cases in competition, just to get it done and get a good time. But that's for, for me, that's more for competition. Like, he's got the guys doing the handstand push-ups with, like, sumo arm position and their head moving an inch off the fucking ground. You see that? Well, there's nothing wrong with that.

I mean, that's just like doing a sumo deadlift with wide feet. You're just shortening the range of motion to make it go faster. That's smart. But even for the competitors, you don't want to just have a total disregard for good technique. You're going to hurt yourself eventually. But if you go a little bit lax and you're not 100% every single time, well, you've got to toe that line a little bit just to get a really fast time. Same thing in

the powerlifting world like you watch guys that set world record deadlifts oh then they're not in 100 fully perfect neutral spine interesting caveat is that the world record deadlift is a conventional pull actually a raw conventional pull uh no sumo there's a lot of high high sumo deadlifts but it's not that has not equal to world record yet, which is interesting enough. Usually guys that benefit from going sumo, where you're kind of essentially squatting the weight a little bit more, tend to be really good squatters and not very good deadlifters.

Guys that pull conventional tend to be better deadlifters because they usually have longer arms, shorter torsos, and they just have better leverage for the lift. You've got to have a... I watch the i think the best sumo pulls in the world are all the russians and the ipf who pull effortless precise pristine sumo deadlifts with like like 200 pound guys pulling fucking 400 kilo deadlifts yeah uh

their posture is pitch perfect their arms are perfectly. They sink their hips into it beautifully. Knees are perfectly out. They just sort of squeeze their hips and the weight rises. I'm in awe of it. But oddly enough, the world record pulls, all the top ones are basically big monsters pulling conventional, which is sort of odd. You wouldn't think that.

You think that sumo is cheating and more efficient. Therefore, that would be the biggest lift. Did someone just break the record not long ago? It was 1,008. Benedict pulled an unofficial unsanctioned meet. He pulled like 1,015 deadlift and held it for like 15 seconds. Look that up on YouTube. 15 seconds?

Yeah, he held it at the top and looked around and talked to the audience and dropped it. How do you not pass out? Holy shit. He's like 6'3", 385 pounds and a big Icelandic guy who's just a monster wow look that up on your googles folks I just want to add too

as far as like doing RX or not a lot of people will want to try to go heavier and they end up going way too long like turn like a 10 minute workout into like a 30 minute workout that might be and then what are you even doing folks might as well just weight lift it

is that is that it is that the last topic that's it man i want to talk about one more but chris won't let me ctp to let the audience and the thing is is like i had a good way to work it in and everything we were talking about technique and and I actually disagree a little bit. Like, I think for the longest time with CrossFit, people were – and I was in this boat. It was like, you got to sacrifice technique a little bit. But when I was at regionals, the people who won were pretty picture perfect almost every single rep.

Everyone did look very good this year As a whole That's the next episode We'll get into it I really want to talk about it really bad right now That's your teaser CTP's not going to let me He shrugs

Do it in the next week's episode of Barbo Shrugged I'll do it by myself I'm going to go home and hook my microphone up to my computer. That should be good. Ashley's going to be like, what is he talking? Is he talking to himself in the other room? Actually, on that note, the stuff I'm talking about, like this regional is when they did the push press WOD,

and people are, they're here, the bar's not on their shoulders, they're pressing and coming back to here. That's not a picture perfect push press. You have to do it wrong to go fast. so they can just bounce it and come back and bounce it that's true that's a bad push press but you have to do it if you want to go really fast so it doesn't mean that they're doing it dangerously it just means you need to modify the technique you watch those guys if you look at their heels a lot of times their heel never even touches the ground they like they push press and then the heel goes down they go back on their toes

and then it goes down that's a bad weight lifting push press you wouldn't be able to do that with four or five hundred pounds but if it's 65 pounds but if you watch but if you watch their core to extremity you know emanation it's happening very well there's a lot of yeah it's it's still happening yeah sure there's still like there's weird deadlifts where they sort of picked it up because you can't just you can't pick it up and lean back and lock out and put it down. Because that takes you twice as long. You just pick it up. Before you lock it out, you just sort of shove your hips forward in the bar and you put it back down.

Sure. You cut half this time off your deadlift. Yeah. Even when I watch national caliber weightlifters do a lot that includes cleans. Like it'll be squat cleans, you know, 15 of them in a row with like 115 pounds that's no big deal to them they do three times that much weight in competition and they'll they'll cut their second pull off early because they don't have to stand up quite all the way and get a real pull on it that way they can just kind of go into the weight as fast as possible they'll stand

they'll stand up and then just drop it back down without actually going to to full full extension as powerfully as possible every single time so that's bad for weight lifting but it's good for crossfit because it makes you go faster it's all safe though some things i'm talking about too those in the past i just saw a lot of rounded backs and stuff like that and that's just something like if if somebody was doing that at regionals this year they were finishing way in the back the guys who stayed clean the whole time, man, they were killing it. I still saw plenty of girls at regionals that had rounded backs on every single deadlift.

And it looked bad. I mean, even one of the girls that got, like, second or third or fourth. Who's a really tall, skinny girl? That's Lindsey Smith. Yeah, like, I mean, she was going quick, but it wasn't picture perfect. It didn't look dangerous, but that was just how she chose to pull because that was how she could do it the fastest. I mean, she did a great job, but it's not 100% picture perfect.

I'm saying that's okay. In some cases, if that's all you have at the moment and that's the fastest way that you can do it in a competition, that's what you need to do. You should go back to training and rethink things and try to fix that little flaw, but if that's all you got at the time, that's what you need to do. You should go back to training and rethink things and try to fix that little flaw. But if that's all you've got at the time, you've got to just make it happen. I would say what I mean is if you're at your gym, your box,

and you're doing whatever workout or whatever training it is, you should try to make it as good as possible because that's what's going to be more efficient and it's going to prevent injury. In competition, it's completely different. If you're're not cheating you're not trying mike on that you want to wrap it yeah because we keep i don't know control yeah we need to we need to wrap it up we'll talk more about uh little teaser you got a little bit of a teaser of the next show and we're also going to talk about um movement versus energy system training, engine training, that kind of thing.

It's my fault. Sometimes I just don't be quiet and I just keep these shows going forever. Doug the chatterbox. I feel like maybe that's sarcasm. All right, guys. We got any plugs? I'm going to plug your face. With a butt plug.

Oh, wow. I can't believe we went there. Yeah. Make sure to check out Fitter TV.ter tv f-i-t-r dot tv and uh make sure make sure to click the technique wad link and watch doug teach awesome technique why'd you just steal his plug dude he's doing my plug i'm gonna steal your plug all right make sure make sure you go to FitterTV.com if you haven't already and put your name and email in the... FitterTV.com? Actually, that four is a FitterTV, doesn't it? Yeah, it does.

Okay. We got it? Yeah, we got it. Okay. Habits taken over. Yeah, go to FitterTV, Fitter.TV. Thank you, Doug. Way to ruin our branding. And sign in as a follower for our newsletter. Just put your name and email. That way you can stay up to date on all of the Fitter TV upcoming events and posts.

What do they get if they put their name in the newsletter? They do get a very sexy free video of Mike showing you the top seven weightlifting mistakes that you're making when you snatch that keep you from snatching big weight. I think was the catchy title. By the way, there's no such thing as big weight. The weight's heavier weights, right? Snatch weights so big that they're fucking 10 feet high. Did you see that most interesting man in the world post on Facebook today?

That says, I don't always squat big weight. Just kidding. Yeah. There you go. I thought that was great. Got anything you want to promote? Nope. Shrain? No? Chris Moore? Yeah. There you go. I thought that was great. Got anything you want to promote? Nope. Shrain? No?

Chris Moore? Yeah. The Chris Moore blog? The chrismooreblog.com. The best blog in the world written by a guy named Chris Moore. There's a bunch of them, actually. There's like 20 of them. I think I'm pretty much number one on Google now.

Thank God. Yeah, type in Chris Moore blog, and it's me and actually the famous writer Christopher Moore It kind of sucks These are like 20 pretty good books Maybe you could like Write a book, trick a publisher

That you're that guy And next thing you know You're going to have a published book Sounds unethical Plus writing a book is kind of hard to do You're going to have lots of stuff to say Dude, you can You've already been published

You just write something Yeah The Memoirs of Christopher Moore. Chapter one. You've got to call Walter Isaacson to write a book about you. Yeah, he'll jump right on that, I'm sure. Oh, man. Einstein, Steve Jobs, Chris Moore.

I'm hoping I can get shit going soon before I can get a few chapters in. I've had things happen. Good stories, I guess. But go there, read some stuff. All right, I want you guys, make sure you go to the website. Go to fitter.tv and look at Ask Us a Question. There's like a survey there. It'll prompt you to ask certain types of questions.

You can also put whatever you want there. We really like the feedback. We've been discussing starting a podcast that's underground we'll be using fake names you won't know it it's us but anyways if you think that's a good idea post that on there i'll see y'all guys i want to give a shout out to everybody who's been downloading the shit out of the iTunes and playing on YouTube. And me, Mike, Doug, and Chris are all having a contest to see who gets the most Twitter followers. So follow me, CTP, and the school's faction.

I'm not on Twitter. I didn't even get the most. We'll see. You're already losing. So follow me. Don't follow those guys. Follow me on Instagram. All right.

Peace out. All right. Next week. See how I did out. All right. Next week. See how I did that? I'm going to win. Good job, team. Home. Told you.

Oh, I'll be home by 8.30. Yeah, definitely. you you you. It's 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. Right. The sun's coming up over, like, Japan. He's looking above all the clouds.

It's this beautiful sunrise. He goes, it's all right, isn't it? And he shrugs and he goes, oh, yes, 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.