Barbell Shrugged - Episode 24 - What CrossFit Programming Should You Do?, The Divergence of CrossFit, CrossFit Culture

Episode Date: September 5, 2012

Episode 24 - What CrossFit Programming Should You Do?, The Divergence of CrossFit, CrossFit Culture

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. Sitting with your friends. I think it would be hysterical, though.

Like an old Johnny Carson. We do need a round table or something. We need just proper... Okay, like... What's his name? Rose. Charlie Rose. Charlie Rose rose the round table he has that table which i love or real time bill maher everything where there's a little discussion

focus point a little it's a little little curved surface where you sit around and you look at each other and you talk i like that a little bit charlie rose always comes across like you're at his house though i feel like i feel like his wife has just cleared the table and we're waiting for coffee to come out and there's discussion going on bill maher doesn't i don't feel that way no so you get all your information from charlie rose i get most of my information from charlie rose uh that's not true if charlie hasn't said it i don't know it if he doesn't have a guest on then i I wouldn't have any idea what you're talking about. You don't like Charlie Rose? No, I like everybody, man.

I watch everything except Fox News. Absolutely everything except Fox News. I think there should be some legality calling it news when it's not. Shouldn't someone be able to say, that's actually not news, you can't use that name anymore? Like when you change WWF to WWE? Yeah. Because you have to acknowledge that's actually not news you can't use that name anymore like when he you change WWF to WWE yeah because you have to acknowledge

that's entertainment that yes yes I actually got sued by World Wildlife Foundation yeah oh did they really

yeah yeah and they had to change wow I was kind of bummed by that wow that's probably when I stopped paying any shred of attention I used to be a huge wrestling fan when I was like a kid oh wow i love that shit i think they don't i can't

remember when they changed but sometime in high school i just like once a week i still used to watch it for some reason i couldn't tell you why dude it's entertainment and the storyline is good it remained nostalgic and attractive to me for some reason and i used to love it it's the same reason people watch big brother or any of these other ridiculous shows survivor like you get some kind of emotional attachment to it and you're like this is ludicrous ridiculous whatever it is but you're like i think it's kind of real what do you think the draw is now with i've been fussing at the tv for a couple months now that my close friend sony tv yeah well, well, you know, like, reality TV's not anything new now.

It's been around for a while. And for a while, we've all recognized that it's all pretty fake. But now it's gone from being fake and having a different kind of fake for each kind of show

to where you can kind of let it pass. Now, every show is a competition where 10 so-and-sos Right. will be edited together in fake situations,

voted off one by one by some judge who says, I'm sorry, but you will not be the next blank blank. Right. There's a makeup special effects show. I'm sorry,

you will not be the next great American face-off winner. The Tattoo Show, or what's his name from... Oh, I forget about the Tattoo one. You will not be America's next top two artists. You will not be America's top model. They've got this down to some formula

that dumb Americans eat up like it's Pop Rocks. It's crazy, man. I hate it. I can't stomach it anymore. I think some of it is just people get this emotional attachment to it. They know it's fake, and they can't turn away from it,

and I don't know why. And I can't watch any of it because I haven't, I don't think I ever crossed that barrier where I was like, who's going to be the next America's next top model. It never made any difference to me. But I think once you sort of get involved with the storyline, like I wonder at its base, if people really think,

Hey, this is reality TV. I think they think this is entertainment. I don't know what they think. I think they just know they must watch. I don't know, man. I've never watched any of that stuff. The most bizarre one is now on

the Do It Yourself channel. It's America's Next Top Handyman, where each week they have a handyman challenge, like fix the light fixture in the dark. That was one handyman challenge, like fix the light fixture in the dark. That was one of them. Can you fix the light fixture in the dark without making noise because there's a sleeping baby in the room? Go. There's a sleeping baby in the room.

And then Mike Holmes or whatever comes out and says, I'm sorry, you don't have what it takes to be America's Next Top Handyman. Whatever that means. Do you think some of that is there's a successful format and there's so much cable out there that people just simply go... I think it's just good enough where people get hooked week to week to see who will be the next Handyman. Coupled with just enough entertainment. But it's coupled with the fact that it's almost free to make those shows. You just got to give the host $100,000 or whatever.

But how much... They film them in like two weeks. I know, but viewership-wise, how many people are actually watching that show? I wonder. Like, who wants to be America's Next Top Painter Man on Do It Yourself Channel? How many people are actually watching that show?

I mean, it's not the Super Bowl. It can't be more than 100,000 people. I mean, that's what I mean. I wonder if it's so easy to make. There's like 100 channels on cable or whatever. Yeah. And a finite amount of people at any given time who are watching cable TV

in Wayne's world, you know, they had their TV show and it was on a, what do they call that? Public access, public access. It's like cable has become public access. Anyone with a camera,

it's like podcasting. Any fucking idiots can get a podcast. I know, right? It's true. This is higher minded than that. This is the Charlie charlie rose of garage we are the charlie rose of crossfit based podcasting i thought podcasting i when i first

started looking into podcasting i go oh my god this is easy you just you just basically got to record something host it somewhere and then you can just put it on iTunes. Holy shit. We started doing it. Actually, it was a little bit harder than that. Not technically, but pulling off doing a podcast every week and having interesting things to talk about and all that kind of stuff, that's more difficult. I think the average person

would have a hard time with that. It requires an exceptional level of talent. I wouldn't call it talent. I would call it just consistency and a little bit of grit but let me ask you this since i have you guys here tonight on my podcast do you guys think you're like charlie rose that barbell shrugged uh that's a lot of the people that are watching the podcast are simply doing it uh for the same reason people get hooked on reality tv they listen to one and they kind of like it but they don't really know

why at its root why they keep listening. No, I hope that we're changing their lives. Forever. Do you really think you changed anyone's life? No, I think

if we can make people forget what they were thinking about beforehand for 10, 20, 30 minutes an hour. I was making love to a supermodel. And take like

you were. Wow. If you can be entertained for an hour or so, and take away like two or three pearls, you got a pretty good trade-off for free.

For free. The price is free. Yeah. Well, that's what we're hoping. Okay. I mean, it's this,

or maybe the morning talk show on the way into work, and this is going to be a lot better than that. For Christ's sakes, listen to us over Rush. I mean, come on.

Do people listen to that? I commute like three minutes to work. We need big gold microphones. I have serious radio, so I don't even listen to the radio. I do too, but my commute is so short from my house to where I work, regardless of which place I'm going. Literally, I pick a song. I'll get in my car and I'll think,

here's a song I want to listen to. I'll listen to that song, and's a song. And it's almost like I remember on Ally McBeal when they said you have to have your theme song. You might not be old enough. What the hell are you talking about? I don't know Ally McBeal. Yeah. Ally McBeal was this very popular show. Yeah, it was a popular TV show about this young

I wasn't allowed to watch TV when I was a kid. Explain. I didn't even know they had that stuff when you were a kid. No. And they had this whole when you were a kid and they had this whole theme about having a theme song you know Ally needed a theme song that she'd hear when her life was going crazy what was her theme song going to be

you have time to listen to this one song and then you're at work and that song sets the tone for the entire day alright this has been a terrible conversation I don't think so I think you're full of shit it was great what are we gonna talk about here

let's get this show started alright folks you're uh you're with Barbell Shrugged strength and conditioning podcast is that kind of our intro with Robby strength and conditioning podcast

I don't know what we were talking about before that make sure to visit our website fitter.tv that's fitr.tv sign up for the newsletter if you want updates from us tricky it's truly spelled well probably it honestly is a confused i know but people are finding it okay yeah i mean i'm a grammar freak so the whole where's where's the vowel yeah it's a it's a generational difference i understand that but uh oh lord we uh go there sign up for the newsletter you'll get strength and conditioning Yeah, it's a generational difference. I understand that. Oh, Lord.

Go there, sign up for the newsletter. You'll get strength and conditioning specific stuff, unlike the podcast. And check out the shop. We got cool coffee mugs in there now. You can get a barbell straw coffee mug. You can drink coffee with us. How big is the cup?

You can get it as big as you want. Seriously? It's not how tall, it's how wide the cup is. Well, that's what I mean. You've got a couple different options. Yeah, you've got the smaller one. You've got the bigger one. And then Doug...

They say the same height, they get bigger girth. Doug was... He's supposed to look into getting travel mugs. Oh, really? I'm a fan of travel mugs. Dude, I drink out of travel mugs when I'm at home

because they are superior in every way. Because I never know what I'm going to have to leave. Well, no. They're superior in every way to a coffee cup. Because one false move and your coffee is gone. Yeah, but I like that risk in my life. You've got 15 minutes to drink that coffee, too, or else it's going to be cold. That's the deal, though. I feel like I'm in the moment.

I've got this coffee. I've got to pay attention to it. I can't believe that I'm going to have to be the one to keep this thing on track tonight. The problem is... What are we going to talk about? We've got Robbie Froman here. It's me, Mike Bledsoe, and Chris Moore. We're going to pull this bitch off the rails.

I promise you that. We basically don't have Doug here who usually keeps us on track to some degree. He's gone. But we got Robbie Froman. Hi. I want to bring something up. Owner of CrossFit Chickasaw.

One of the owners of CrossFit Chickasaw. One of the owners of CrossFit Chickasaw. That's true. That's all you're getting for an intro. Well, I think, no, that's bullshit. CrossFitChickasaw.com. Hold on. I think what I'm about to say is true.

And even if it's not, I'm going to make it true by just saying it enough times. Like the Republican Party. Good. I think I'm'm about to say is true. And even if it's not, I'm going to make it true by just saying it enough times. Like the Republican Party. Good. I think I'm your first repeat guest. Rich Froning was our first repeat guest. Yeah, Rich Froning. Who is he exactly? I'm going to be your Steve Martin.

You know, Saturday Night Live. I'm going to be your Steve Martin. I'm happy with that. I'm happy with that. I'm honored by that. And this Rich kid, I'm sure he's nice. I'm sure one day he'll amount to something. He's going to try.

Rich, if you're listening, I want you to know you can call me. I'll give you some advice. You can find your own podcast. What are we going to talk about tonight? Tonight we're going to talk about some stuff you wanted to talk about. We started talking about earlier today. The diverging nature of crossfit basically how there's little niches in the crossfit community at this point uh along with that we're gonna talk

about some crossfit gyms that don't actually do crossfit my favorite gyms um and then uh what programs should you do uh the i guess there's a lot of programs out there now um that you could follow there's uh outlaw and opt and some other stuff out there there's definitely a lot of just has some really cool stuff on their website yeah there's a lot of people out there trying to i guess uh get athletes to follow their stuff and a lot they all have like a different take on things. And it's a free market of ideas. Well, kind of. On that point, though, I don't know. Some of these places I think are catering to a CrossFit athlete.

I don't think there are that many of them out there. So my concern when I hear, you know, hey hey these different potential outcomes i i wonder what a lot of these people that are doing a huge load of crossfit training i'm using my if you can't see my hands quotes yeah um what they're doing because i think some people are just doing it to kind of do it and they're not thinking about what what comes out of the other end of the machine you know what do they really want to get out of this other than to potentially beat themselves up i think they're there for the journey what but it's kind of like going to the airport elite fitness what elite fitness that's the most confused it drives me nuts when people are like yeah

elite what is elite fitness i mean wouldn't in all honesty like isn't it different for everybody if you were uh if you were uh special forces your idea of elite fitness is probably different than i don't know a mountaineer uh or i mean i think about people that are actually in the world doing something. It depends on what you're trying, what's important to you. There's either the specialization elite fitness route or there's the jack-of-all-trades fitness route. I guess by CrossFit standards, doing everything pretty good is elite fitness versus a guy who's the world's best mountain climber

or the world's best clean and jerker or the world's best shuffleboarder, or the world's best drop. They could like, you know, shuffle border, whatever. Well, we were having this conversation earlier today is like, what's it mean to, to do CrossFit?

And for me, a lot of times when someone says I do CrossFit, I immediately assume that they're talking about, they do CrossFit.com. Wad of the day. Wad of the day. Work out of the way. Well,

I mean, they're talking about the generic thing that is CrossFit which is you go to a CrossFit place and you do one of 8,000 different things

randomly thrown into a pot and pulled out one by one it's not random it's constantly varied Greg Glassman's just they had to change that after a PR fail

yeah but the when someone says they do CrossFit I think CrossFit.com because there's like a thousand different programs you could follow because i i mean i don't know very many gyms that program off of crossfit.com i do know some gyms that follow other gyms or other coaches and stuff

like that yeah so in a given day there might be 500 different wads that you could do that might be different oh yeah um that that 500 different people are blogging, you know, this particular different workout or whatever. So when someone says they do CrossFit, they're talking about CrossFit.com. If you follow on OPT, they're like, oh, I follow Big Dog Blog. Or if they do Rudy's, they do Outlaw CrossFit or something like that. So they all have –

Is it called Outlaw CrossFit or is it just Outlaw? Is CrossFit actually – I think the gym – I think he owns the it called Outlaw CrossFit or is it just Outlaw? Is CrossFit actually – I think he owns the gym, Outlaw CrossFit. Okay. And then he has – like for his competitors, I want to say it's the Outlaw Way or something like that. Yeah, that's what I'm – I was curious if he's – Yeah.

Well, I think it's an interesting thing when people say they do CrossFit. I do think about CrossFit.com, but also as I travel around and see people and talk to different people, it seems like the idea of what CrossFit is, when we talked about this earlier, I said, you know, when I was a kid, there were whatever, five channels on TV. So sort of what you saw out there, you know, you'd go, and for better or worse, like TV was kind of the same thing for everybody you know you had one of five things and when i first started crossfitting about three

years ago you know you'd go to a crossfit place you'd come in and they'd say oh you know we're doing angie today oh i did that once a year ago and i didn't have my pull-ups now i've got them whatever it is i feel like anymore every place i go is a little different everybody's now venturing off into their own little version of it. They all do their own mixing and matching and what they think is a good combination, a good program. Well, and what they value as components of CrossFit. I've been to some places that seem very powerlifting-centric. I've been to other places that seem very ollie-lifting-centric.

I guess it depends who the coach is, what the facility is like, what equipment they have. Well, that's one thing I see a lot of too, where people are like, you know, we don't run much. We're on the second floor of a building. And I get that from an owner standpoint. It's hard to program running when running is a real pain in your ass. But doesn't that then skew, you know, what you're actually providing people?

Or if you don't have, you know, I've been to a lot of places that don't have platforms. If you've got three racks, it kind of limits what you could do with a class or what the people in your gym are going to be exposed to. So their idea of CrossFit, hey, I do CrossFit. I mean, once you get away from constantly varied high intensity functional movements it's like man that could mean sometimes very kind of high intensities if we have enough weights for everybody what i think about crossfit is like you know you're doing crossfit as long as you're training for any potential scenario so if if i'm if i'm following

a program that i believe is preparing me for any scenario that could be thrown at me from the end of the world to a thief breaking into my house, me having to run from the cops, whatever. You know what I mean? I do. Or having to deadlift a car off of somebody, whatever. Could you deadlift a car off somebody? Oh, absolutely. I feel like I should have a seat in my car just for you Just in case things get bad

I can lift Tonka toy cars Okay No, but You know, I feel like If you're trying to have the most well-balanced program possible Then I would accept you're doing a CrossFit program What was that? I don't know

CTP, he's bumping his shit over there Oh, he bumped into the empty mic. Oh, no, he didn't. Oh, God. That's where Doug would be. Oh, Doug. Oh, he's in Florida. He's not dead.

He's having a good time. Yeah. So. I want to go to Florida. It's just a weird thing to me. I think the people get out there and say, are you doing Raviders? You know, the idea of what crossfit is and why you're doing it uh it's it's it's getting interesting to me to look at because i guess

they're now saying there's like 4 000 boxes we can't be gyms we're boxes there are 4 000 boxes out there that's official word yeah and growing um and i feel like the diversity of what's going on in those crossfit gyms and they're unbuyable can't be bought out well i don't know how you i mean i guess not these none of these people could agree on on what you know makes sense from a programming standpoint i don't know why they'd all sell the same shoes but maybe anthos or whoever these people are see things differently but it might be a different topic i just i think it's a weird thing to me when i go around and i see how different the idea of crossfit's getting and i also um from a programming standpoint i look at

a lot of programming out there it seems i see a lot of uh uh, whether it's power lifting or eye lifting, biased programming. And I don't have anything against strength. I mean, I think being strong is obviously important. But at some point in life, too, like odd objects and I don't know. When the thief breaks into the house and I have to tackle him, am I going to have, you know, is he going to have a barbell on him so I can grab him by the barbell? So what you're proposing is getting judo training involved. I don't know.

It depends how big the thief is. And if he's been trained in judo. That's a very specific set of scenarios. Well, I don't know. I think it's up to like, you know, what do your clients want? Why do your clients come through the do your clients come through the door they come to the door do you have a bunch of athletes who want to go to the crossfit games then you probably need to program very game style or to prepare them for that if you've got a lot of people that are coming in that just want to get

general fitness you may never have to run i mean do you really have to run in order to uh be healthy as like or or lose some weight i say no um if running made you lose weight then every gasping fat person run around this block on sunday mornings would be quickly well i think you're missing the diet i i think that oh so is that more important i think that running is it's It's the base of the CrossFit pyramid, nutrition, right? I think that running is important. I think people should do it. But like you were saying, if you're on the second story in a building in Manhattan, and you don't run, I don't think it's the end of the world.

You could just encourage your clients at that point, hey, why don't you go out once every two weeks and go run a 5K? That's what I would do as a coach. Do you think your clients are every two weeks and go run a 5k you know that's what i would do as a coach do you think your clients are going to go out and run a 5k hey that's on them i know you know yeah i don't know i think running actually is important i mean it's a mode it's the most basic mode of transportation you know fight or flight they didn't mean like on your like actual flying away yeah or on your scooter from your scooter store but it's also a very little if done well that wouldn't require five

thousand meters of running either well it depends on who's chasing maybe a kenyan is broken into your house and wants to kill you and wants to kill you he's gonna want you to die right and you get stuck on your treadmill trying to get away and then he's on the treadmill behind you i'm preparing for this scenario maybe he simply says if you can run a 5k faster than me i won't kill you maybe it's that maybe it's like uh that could happen no no country for what was that no country for old man when he's like you know he flips the coin it's the same kind of thing. I hate that movie. You hated that movie? Well, because it ends and nothing happens. The guy just walks away from a bizarre car crash.

That's life. Life sort of things happen. I don't go to movies for life lessons. I go to movies for Bane dying and Batman becoming the superhero. I've been to Bane. You just ruined it for everyone that didn't see it. Oh, no.

Everybody's seen that movie now. Come on, let's get real. What I find interesting is you're talking about, we're talking about maybe just not running because you're on the second story, but there are some gyms that are opting towards doing more of a bodybuilder type programming. You've seen bodybuilding type stuff.

I've been emailed. I was emailed last week. That's one they haven't seen anything. They don't call it bodybuilding, Well, I don't think they're... They don't call it bodybuilding, but if you look at what they're doing, it looks awfully... It's a...

Give me an example. I'm curious. It's circuit-based hypertrophy training. Like, they're doing A1, A2, A3, A4, and they're doing four different movements. The base is supersetting, as is classically known. Right.

They're doing a 30-second rest in between each set. So in five minutes, they will have gone through four different movements. And it's six to eight. For like 10 reps each thing. Six to eight reps. So you might have. And they're programming things like incline dumbbell press. So it'll be like incline dumbbell press.

Which is not, there's nothing wrong with that. Dead lifts. No, no, no, no, no. Dead lifts. Okay. And then dead hang pull-ups. Hold on, hold on. press uh which is not there's nothing wrong with that deadlifts no no no deadlifts okay and then dead hang pull-ups hold on six to eight reps every single movement 30 seconds rest between each movement that sounds a whole lot like a typical here's here's what i'm gonna argue as as a programmer it's happening all the time and i feel like i'm a crossfitter i know they're like is there something wrong with inclined dumbbell press per se no i

mean it has some value but until you get to a really specific athlete that you're trying to address a real specific shortcoming with or or an opportunity with is inclined dumbbell press something that you would do to enhance your customer basis fitness? Of all the things out there they could be doing, do you think something that specific? When I see stuff like that, I'm like, why? My opinion on pressing where you're not standing exercises, bench and incline and anything else, is that they work very good to help you get better at a you know, a push press or a jerk if you're working on those things. Right.

They really work very well as an assist exercise. They don't take prime time space anymore for me. In any program, I think it was preparing people to be better at CrossFit or any kind of sport. This just doesn't deserve prime time space. That's why I guess that's one of the points I'd say, like, is there anything wrong with it? But if they were doing that after they did, like,

a clean jerk workout or something, you know, it would be better. This is their workout. This is the thing. This is the one. There's very little, I mean, I'm not there every day. I haven't seen the workout of the day for three months straight or anything like this. I'm just – I've been notified by two different people that they – I was like, I joined this gym to do CrossFit.

Is this CrossFit? And they email me and I go, oh, you know, I don't know exactly what you're preparing for by doing this. Maybe you should get a tanning membership somewhere. Because we've got to be a little careful. If you did a mobility session, then you did some speed work, and then some clean and jerk, some squats or something,

and then you did a circuit-ish type thing that featured dumbbell presses and pull-ups and X and Z for three to five rounds of 10 reps it'd be kind of similar to what people do including us you know what's the difference and push-ups and rings what's the difference i'm just i'm just saying that's all they're doing yeah so it shouldn't be all but if it's balanced out with other good things it's good but if it's i think we all agree if it's if that's what you're doing for the whole workout then you're just you're showing up for a bro session well what i'm saying too is like you know it's not a bad program it sounds it looks really safe if your goal is to

put on a lot of muscle mass it's probably a really good program but if you're showing up to get be a better crossfitter then you're probably every saturday at 10 o'clock i i give kind of a canned speech we have a an open class i know faction has the same deal like you can come 10 o'clock anybody try crossfit uh there's no fee you can you we tell you guys tell people the same things i did it to y'all for a while you can come every saturday you never have to pay anything and i did but every time i'm like you know we're we focus on on, on functional movements, things that you're going to go out and find in the world. And some of these things, when I look at in the real specific instance that you're bringing up, Chris, you're like, well, you've done these

other things and you're going to add this as a little bit of extra work. And it makes sense. I totally agree with that in terms of having movements like that in a regular crossfit you know program i'm i'm just sort of lost because i can't ever think of when i'm going to be in that incline position with heavy objects in my hands and having to having to press like that i don't know where there aren't other things well i mean a good example of this last week week I programmed barbell rows into a Metcon, which is extremely rare. And I think a lot of people are used to using their body weight to move things and be very athletic. And a barbell row is not very athletic at all. You straighten your back out.

You move the bar to your chest methodically. Methodically. If that's even the right way to say that. But anyways, it's in the mix with like kipping pull-ups. You do kipping pull-ups and you do push-ups and then you turn around and do some barbell rows. And then you do some cleans. I could see you start throwing in certain things

and it's like, okay, that is kind of strange. But I would also say things like push-ups and anyway you slice them aren't that useful really either. Getting yourself off the ground? Yeah. No, no, no. Seriously, if you're comparing the utility of a bench press and an incline dumbbell press and like a kettlebell press thing and a

push up in the rings you're getting kind of murky with the distinction between what's athletic and what's not. I think getting yourself to the ground and getting yourself off the ground. If you can do an incline dumbbell press with 100 pounds or 10 reps if you weigh 200 pounds you can't get off the ground? Well here's the problem is

you could technically, I mean I? Well, here's the problem is you could technically... I mean, I'm not saying this is the case, but if all the press work you did was on a bench and then you had a very, very, very weak core and you went to do a push-up, there's argument to say that you'd have a hard time getting yourself underneath you from a laying on your belly standpoint.

I can see very good arguments where those people would maybe suck at deadlifts and squats and maybe even like a row where you've got to support your body while you pull and exert force. I'd argue that a barber was actually not bad in terms of being a really solid all-around strength builder. I've never seen a frat guy have troubles with push-ups. Let's go to U of M right now. I think there's a difference too are we

talking about you know an elite CrossFit athlete someone's in your gym and you're like hey I've I've got this huge variety of things they need to uh encounter and you're constantly trying to hit them from different angles just to emotionally prepare them to compete as a CrossFit athlete versus, hey, I want to come be fit. This is the best way to do it. I have four, maybe five hours a week to give to this. It kind of sounds like we're getting too close to the classic and kind of hard to explain to people the essence of like the here's the main stuff we need to do for all very good

reasons. Like you can be very strong arguments that you need to press and pull and jump with all kinds of different loading conditions, like cleans and squats and Olympic style pools, kipping pull-ups. We know why those things are good. Right. And then there's all kinds of exercises like dumbbell pressing is one that I

would agree is definitely assistance work and i would say all kinds of stupid kettlebell swings are assistance work thank you ring push-ups has just verified ring push-ups are assistance work um you know turkish get-ups and all that kind of thing i think are nowhere near as important as squats and cleans and maybe even a kipping pull-up or something or i i totally agree it's like at one point are they useful to sprinkle on top of the pasta dish as a little necessary but not essential garnish uh and when are they totally useless like there's that's where all the art and the gray area comes in to how you program choosing okay i I'm going to have my guys do one-legged squats today as a little Metcon deal or a pistol action. Choosing those at the right time to build.

Partner pistols. Partner pistols. Robbie and I invented a new movement today. We did. We had a community WOD on the bluff in Memphis. I thought it was very successful. And we did partner pistols where you got to hold your partner's hand on the bluff in Memphis. I thought it was very successful. We did partner pistols where you got to hold

your partner's hand and you both went down for a pistol. At the same time? In my case, I went down and had to lean forward and then pull. Some one-arm stuff really helped me because Mike's much bigger than I am. I had to pull him up out of that pistol every time. If I remember correctly,

I was the one that was just whipping them out and I was having to wait on you. The first couple ones were a little confrontational this morning. My legs were a little sore from some running I've done earlier in the week. You got sore from running? I've been trying to pose run more.

I'm actually, this is going to sound ridiculous, but I've actually gotten a lot faster. I'm not a fast runner, so I'm not saying that, but I have gotten my 400s and 800s have consistently gotten much faster in the last two or three months. Uh, and granted, I'm sore this week. So I ran more than I have in probably in six months in one week intentionally. But I'm sore in the right places. You know, like my hamstrings are a little tight, you know, and my rear end. And, you know, my shins aren't killing me and my feet aren't sore. So I've been pleased by that.

So, yeah, actually, it's soared me up. How have you been getting coached on pose running? How have you been? Are you doing self coaching with videos or what? A little self coaching. And then a lot of it is just, I think, experiencing it and looking for that, you know, midfoot kiss to get to make sure you're keeping your foot under you or behind you. Because I think you can coach someone, because I was coached for a while on this is what you should do,

but some of it's just at a moderate pace, experiencing that and realizing if you're someone like me and there was a poor runner, how much you probably were really heel striking and getting your foot underneath you with a shorter stride to begin with and then and then changing to get your you know foot up and behind you in that in that sort of figure four position one of the latest things that was told to me that helped me with a little bit of post running was uh was uh never letting my knee go straight just just focusing when you run i think i think it's really hard to think about pose running

without doing just drills and then it kind of getting worked into your motor pattern but um just focusing while you're running just don't let you don't straighten your knee out ever just don't like that's interesting don't let it get don't let your leg don't let your knee extend all the way behind you so as soon as you as soon as your foot touches the ground, pull that foot from the ground before your knee can even get straight. And the same with in front of you. If you never extend your knee all the way, if you put your foot down

before your knee gets extended, then it's right there under you. Yeah, I was going to say, you can't heel strike. I think one of the most, I mean, a lot of pose running drills have helped me. Yeah. But the thing that I've been able to do,

there's only been one thing I've ever thought about while running. What was her name? Where it actually improved my running. There's only one thing while I was running that actually helped. It was that. It was like, don't straighten the knee. No straightening. The light bulb moment for me was Paul Icke said,

just in random conversation, he's like, just think about, don't think about the foot in motion, the foot that's beginning to touch the ground, just think about picking that foot up, and your body takes care of the rest, because you're already leaning, and as you concentrate a little bit, for me, it's picking up the foot that's about to touch the ground, or is touching the ground, that other wants to come down and you know if you get your cadence right that really helped for me but yeah that's going back to the pistol thing that's this morning i was like oh god that hurt me a little bit uh but in general that that that wad

was uh pretty straightforward how do we get to the partner pistol thing we're talking about over programming pistols i'm done how stupid they were who knows there's a tangent well we're sorry guys yeah we're getting on how you select the the meat potatoes from the assistance work and when you choose how do you choose here's the thing i think you do have to have some spice but for me people come into the gym and they're they want to have some basic fitness until they get past the point you forget you know it's cute to say crossfit's elite fitness maybe it is for some people maybe maybe crossfit helps them get there but in reality crossfit's not coming and do this program and here's you know you're you're a ninja so you've got to be able to you

know lift heavy things off the ground you got to be able to lift those things up and hopefully get them over your head or some of those things some various weight you got to be able to lift those things up and hopefully get them over your head or some of those things some various weight you got to be able to get to the ground you got to be able to get off the ground you know there are certain things and i think until you're meeting meeting those well i don't know why you'd go to you know dumbbell incline press uh you i don't know how you program a pistol before someone has um many legitimate full depth you know good looking squats yeah i'm saying you better be back squatting body weight and a half before you body weight and a half before you start doing pistols i was like oh god do i not need that benchmark

oh shit oh shit i don't know maybe double body weight who knows double body weight i don't know if i could do that yeah i'd have to try i don't know i find that body weight. Who knows? Double body weight? I don't know if I could do that. Yeah. I'd have to try. I don't know. I find that I think pencils are just as hard for someone who's got double body weight or more difficult than some people that only have body weight or something. Yeah. I just see a lot of people in CrossFit gyms now, now that we have these 4,000 boxes out there and all sorts of people.

It's not just guys with tattoos who look scary and have chucks on, you know, with like angry white guy music. You're talking about the power lifter type. Well, or just, you know, when I first started crossfitting and I'd travel and I'd go into crossfit places, you know, there were big scary dudes who were like, well, what did you do yesterday? You know, I ran 40 miles with a stone over my head. It attracted a lot of like ex-athletes,

some powerlifters, and ex-military. In the beginning, those were the people who kind of pushed it into the light at first. And then, oh, we're going to do this because Navy SEALs do it. Maybe the warrior vibe was a little heavier much heavier and overused

because warriors aren't working out warriors are doing warrior shit yeah well yeah I hate that so you're saying

you don't use live fire exercises in faction no and I always got really uncomfortable with that with Paladin 2

I was guilty of it for a while when you treat training like this is some sort of battle, some sort of important life or death thing, and you use words like battle and we're warriors, and you're not. You're not anything like that whatsoever. You're showing up, and what matters, yes, is simple fitness and strength and ability and your goals, and you're just working towards it,

and you go out into the real world once you leave here interesting to note i'm gonna try and get one of my buddies he's gonna be in town he's a navy seal um i'm gonna see if he wants to do the podcast i don't know if he'll come on or not since he's active duty um we can put a bag over his head or something let's i won't say it's clarified how we're gonna do that i won't say his name on the air now just in case. I don't think he's that secret, but he could talk a little bit about how true warriors,

how they handle their programming. I mean, Josh Everett writes his program. So he meets with him once a month or whatever, and then they work out what he needs to do specifically for his job so it's not even there's not even like a for his job there's not even there's not even a program for navy seals no so like there is a program this guy you know he um he pretty much tells like planes where to drop bombs so he uh his job involves like going out into the sticks you know marking things and then coming back makes it sound like he's in the land between the lakes

he's like a death surveyor i don't want to really talk about too much about what he does just in case but um maybe we'll get him on he can tell us a lot about it maybe he he'll appreciate that i don't talk about it at all but um my experience with people like that his his programming is different than some other guys on another uh in another platoon or something yeah i i think probably what some of those people are called upon to do on a daily basis varies greatly uh and hence what they need to be able to do or be practiced at. Because as awesome as it is to have a 500-pound deadlift, it may or may not be practical for, if you really are a warrior, for what you need to do.

Because you're rarely confronted with a 500-pound barbell object that you have to pick up to waist height and move. Yeah, definitely. This guy does have a 500 pound deadlift. He's my size. I'm not saying that some of these guys aren't incredibly strong. There's a point where general strength will add to everything, and there's a point where beyond that cutoff,

additional strength will only take away from your opportunity to do things that are a little more specific to what you need. I tend to agree. Or focusing on that takes away from your... Like a shot putter who bench presses 400. Well, he's probably doing better than when he benched three, but if he spends the time it takes to get to 450, he's probably throwing a heavy shot put

a little less than he should be. Yeah. Yeah. I agree. Let's talk a little bit about what program other people should be doing. We kind of touched on it a little bit in the beginning. We have like OPT, Outlaw, invictus faction what take a break oh we gotta take a break

uh i got a peepee all right we're taking a break and then we'll come back and talk about what program you should do stay tuned i'm reading the wrong thing Teleprompter I'm not Mike Bledsoe Yeah if you ever wonder How I come up with all my witty comments It's because I have a teleprompter I'm Mike Bledsoe We're back here

Barbell Shrug Still here with Chris Moore And Robbie Froman He's so sexy Robbie Froman CrossFit Chickasaw What's your URL? He's so sexy. We're going to talk. Robbie Fronin. CrossFit Chickasaw. What's your URL?

Your URL. My URL. It's crossfitchicksaw.com. We're going to talk a little bit about programming. There's a lot of programs out there. There's a lot of coaches out there that say, hey, look at me. You should follow what I do. That's the problem right there.

That's actually what they're all saying. Hey, look at me. The elite fitness. Um, we got OPT who's probably one of the most popular ones. Uh, outlaws probably the next, or I think he might be more popular than OPT at this point. Um,

because I think there's, there's quite a few CrossFit gyms on board with him. Yeah. Um, we, we, we program for like competition, but I don't,

I'm not seeking athletes. Okay, so settle this for me, though, because this is a question I've been asking for about six weeks now. How many times do you have to compete to call yourself a CrossFit competitor? Like, I did the Open last year. Am I a CrossFit athlete? Am I a CrossFit competitor? Sure.

So if I go out and run a 5k tomorrow i can say i'm a runner yeah i'm at i'm at the end of the bar what do you do i'm a runner technically speaking yeah i guess you could that's one of the things i hate about the sport of running is that every clown can do it they can put one foot in front of the other and you're a runner hey every clown i mean i signed up for for the open uh Open, and me and tens of thousands of other people. You can say the same thing about Whalipter. You can snatch with a bar, you're a clown who can compete in Whalipter. That's way fewer than runners.

I can find 5Ks that got more runners than the entire Open had. It's alarming to me how many people are like, hey, I'm a CrossFit competitor, so I'm following OPT, or I'm following Outlaw. I think there's what you intend to do, what you say your goals are. Well, I want to be better at competing at CrossFit competitions,

so I'm going to identify when those dates are, what the likely events are, program back from that, and work with some more strictly periodized plan to get in the best shape so I can be ready for this time event that's going to happen at a known time and place. Yeah.

And then there's the issue of how really good are you? Are you at the level of a guy who's going to maybe win that competition and you need more intensive, more highly varied methods? Or are you somebody who wants to compete but are still technically way under your potential and you can still get away with doing what is not very specialized programming i'll just say this is gonna offend some people i think there are a lot of people out there in crossfit gyms they're white black asian people no uh let me offend big groups there are a lot of people walking around CrossFit gyms who are CrossFit athletes, and they're not really. I'm like, going and doing the open wads at your local affiliate is cool,

and I strongly recommend you do that. Don't get me wrong. You're not quite a CrossFit athlete. Well, it's like powerlifting. If you want to do a powerlifting competition, and you're relatively new to training doing just like simple like a

like a starting strength type program will probably be very good for you I'm going to keep working the barbell squat and the bench press and the whatever and I'm going to get good at that without adding any more

complication what I'm just going to do is just go to a meet and have fun it's going to be stronger likely and there's a guy who's been training for a while and wants to get really really serious about powerlifting wants to try something like west side barbell training or something yeah where it's like i'm going to do a lot of things that are above and beyond and very very very highly specialized because at this point

i think i may get the benefit out of it so it's like it's a question of how experienced you are and what extra tools should be utilized if you're're new to CrossFit, it's only been, I would argue if it's like five years or less, you're still learning. Like you're still getting something out of just run of the mill CrossFit training. Then do you really need to complicate things to where you're trying to be a big dog? Is it necessary? I guess that's where I'm at.

If you're still, like I said, it's like the fruit from the tree analogy. If you're still reaping the rewards of simple training that's just what's on the board when you come to your gym, then you should probably keep doing that. There's no need to fool yourself into thinking

you're an advanced athlete on the level of somebody who's fighting for a game slot when an honest looking mirror would suggest you're not. Because that won't help you get better. It's not going to help you get better. That was going to be my next point. A lot of these people walking around, I'm a CrossFit competitor, and they're not because that won't help you get better it's not going to help you that was going to be my next point a lot of these people walking around i'm a crossfit competitor uh and they're not

really they it's fun to say about yourself it's cool to say but it's not true well it sounds like you have a an elitist attitude robbie why is that you call yourself a crossfit competitor i i don't i would never call myself i mean i did the open. I just think it's scary because some of those end of the pool is helping you get better stay in the shallow end and don't worry about you know the tricky stuff until that tricky stuff becomes pertinent like earlier in the day we were talking about you know five by five versus um eight by two eight by two exactly for just lifting yeah you can't shortcut this crap so i can't come in and just go you know i'm really not that strong but hey eight by two the really strong guys are using that to get the positive stimulus they're looking for i'll just start doing that you know that doesn't make any sense but i

guess i'm seeing a lot of that and when people are choosing their program it's almost more like they're choosing it based on what they want to be versus maybe what they are. Well, I think you hit it. It all comes down to seeing somebody who's better than you doing something and want to be like them so you want to do as they do. It's the ultimate fundamental trap in training. Oh, I want to get stronger in a squat, and that guy's really strong in a squat, and he does that, so I should do that. Or that guy's really good at wads, and that's how he does them,

so I should do that. I shouldn't do this because, obviously, I'm doing this with a bunch of other people who aren't as good as that guy so why not do that I guess I see a ton of that and that's what gets scary to me in terms of people looking at programs and when you look at this stuff online it seems like the more fantastical it is

that's a mistake you talk about your your fasting from media consumption. Oh, yeah, yeah, yeah. The same thing goes for training. Spending all day looking at forums and CrossFit blogs and the latest WOD of the day programming.

It's probably poisonous to 99% of the CrossFitters out there. I really think it is. I think a lot of people go online and they're like, man, that looks really tough. It's the same as we're talking about. It's politics season. If you go to five different websites line and they're like man that looks really tough it's the same as we're talking about it's politics season if you go to five different websites and you read every opinion piece on who's gonna win the election xyz you're gonna have a really busy polluted mind you're not gonna

really you're gonna lose sight of the fact that none of this shit really matters what you have to do in your life today yes yes the same thing as with training if you read like even if you just read crossfit.com crossfitfootball.com.com, and then CrossFitEndurance.com, let's just say that. You try to say which one of these things is better without thinking about what it is you're trying to even do or what's important to you, you're going to have no idea what's better.

Because obviously these things are just completely different beasts all together. I think so. Without honestly saying, what do I want first? And where am I? So, and to loop this idea back around to what really irks me. Loop it, baby. Is you have a lot of people picking a program based on some jack leg.

And I'm not saying that necessarily the people we're talking about are jack legs. Some of them may be, but not all of them. The loudest voice in the room saying, no, no, no. Hold on. I'm CrossFit, dude. I know how to make you better so read my blog you know buy my book yeah well i did his program it didn't work for me uh i wanted to grow more hair i wanted to be taller uh he promised more hair uh no but you didn't take

that thing i told you to take i can't mention here i took it sometimes mama pancreas powder i have dear dear antler velvet um i think a lot of times that stuff works of course it does pay me for it and i'll tell you how uh a lot of times that super loud voice in the room is actually doing a huge disservice to an awful lot of people who probably, if they, if they go to a decent CrossFit gym that sticks to the basic ideas there, they can go a long way with the P word, my favorite thing that I use every day at the gym, uh, you know, making progress. That's actually legitimate progress for that person. Um, as opposed to going oh look i looked at you know big tough guy crossfit.com and there's a guy that lifted a 400 pound log 500 times for time i'm gonna try that

when i'm done doing linda after i do my 100 kipping pull-ups for time and i'm like you did what you know yeah but that's what rich froning did yeah or if you saw rich froning's a day in life of rich Froning, I caught that on, that was actually posted to AllThingsGym. Oh, yeah. AllThingsGym.com, but they just followed him on CrossFit

for like a whole day. Like, they showed up at his house at like 8 o'clock in the morning. He's like, yeah, I already rode an eight 500 meter time, I rode for sprints, you know, and I'm doing 400 pound deadlifts for 20 sets of five now and

have you had breakfast no i haven't had breakfast yet but i'm gonna do 10 more workouts yeah oh man i gotta train like rich froning it's easy to fall into the trap where you want to mimic what other people do and that's the first step towards you losing progress i think the first thing you do if you're listening this podcast uh get a pen. Get a piece of paper. Listen to me. Go into the CrossFit gyms you could go to if you want to do this. Talk to the people that actually do the programming

or talk to someone in charge, hopefully, and ask them fundamentally, what can you hope to get out of this program? Because if the answer's like, you're going to be a fucking ninja, dude, when I'm done with you, run run get in your car and leave as fast as you can ninja yeah i've heard coaches that do that talk a huge game like i can make you i can put you on the pedestal i'm like oh man no i want to hear someone that says hey we need to get you fundamentally stronger than you

are chances i mean i don't know who you are but fundamentally stronger than you are in some of these basic ways. You need to be able to lift something. You need to be able to squat. And make you buy a different size pair of pants. Yeah. That's our goal. Probably. Either smaller or bigger. Yeah. I need you to be able to get to the ground. I need you to be able to get off the ground. You know, some basic things. I need you to be able to move your body through space. In this case, the burpee being superior to the push-up, if you want to teach people how to actually do that. Well, yeah, that's super true. The burpee can translate to a billion different

jam-nastic movements. Jam-nastic. Jamnastic.com. Actually, I had this person in the gym the other day. I'm buying that domain. And this actually, I'll brag on him. Austin, who goes to Faction. James Chaney.

Is he affiliated with us anymore in some way? Yeah. What do you mean? A friend of the program. I don't know what's going on. James Chaney. Hi, James. James took some cool pictures of Austin

who was at Chickasaw doing some muscle ups and Austin has this awesome gym Austin has this awesome uh gymnastic kip that he really drives to the rings with his hips and and James got this perfect picture I mean I couldn't ask for like a textbook photo better of Austin basically parallel to the ground but his feet are far below his knee so I mean he's he has to be driving with his hips right and I'm like yeah it's the exact same kind of idea you got to get this pop just like you doing a burpee and of course there are two people you know that are my members to go what does a burpee have anything to do with, you

know, getting a muscle up? And I'm like, you got to learn how to extend your hips. Putting English on your body. Yeah. I mean, human movement is really simple. I mean, it's incredible on how people. Simple how? It's simple on the, I mean, you have like hip extension, hip flexion, and then everything

emanates from there for most athletic movement. Not everything, but for most. It's kind of like wrestling. There's like three takedowns. There's like three takedowns, and there's a thousand ways to get into that takedown. A thousand ways to lead into it. Same thing. The hips are making the same motion.

Now, the arms might be moving a little bit differently or something like that the way it emanates out to the extremities is different but it all starts two or three different ways the energy the energy is created here yeah i think but i guess going back to the whole programming thing because that was kind of a tangent uh i think you really have to think about what you want to get out of it look in the mirror uh and say what realistically who am i right now and if you go into a crossfit gym and suddenly you're like yeah i've got a two times bodyweight back squat i've got a two and a half times bodyweight deadlift i've got a good looking clean i'm really getting 400 meters in three minutes. Well, then you got to work on that. Or if you go, Hey, you know, I can run a 400 and 105

or 110. I don't know what a good metric might be for some of this new, Hey, maybe I do need to find someone shouting me saying, look, if you re you know, you've got some ability, if you really want to be good at it. But if you're in a CrossFit gym and you're like, eh, you know, I've got a one and a half times deadlift, one and a half times gym you're like yeah you know i've got a one and a half times deadlift one and a half times body weight deadlift you know i'm running a 130 400 meters uh or or far slower uh you know i can i can get down to the ground fairly fast for a few times whatever maybe start there yeah and all this other fantastical stuff, I think, is... Someone's trying to sell you something.

I guess that's where I really get mad. I like the way Chris put it. You always got to snag the low-hanging fruit first. And too often, people kind of... They want to go after what other people are doing, and they may have already mastered the thing that you're just trying to get a hold of of yeah um i think it's practical advice and it's it's a good way to like one you're gonna make progress if you grab the fruit the theoretical fruit that's in front

of your face first like okay i want to get here eventually i understand that but first things first i need to be able to do 10 burpees with good form. So I do that. I'm not going to do 100 for time. Right. But if you focus in on the incremental goals, pretty soon you lose track of the long-term goals and you just focus on the day-to-day ritual of it and the rhythm of it. I guess that helps you realize that one day you wake up and you made all this progress without obsessing about the long-term goals.

I mean, I think. you wake up and you made all this progress without obsessing about the long-term goals. I mean, I think... Once it becomes ritual and you take on goals one step at a time, realistically, before you know it, a long stretch of time has gone by and you have lost the 30 pounds. You have added 100 pounds to your back squat. It's a reasonable approach to it

where you can actually achieve something profound if you just go about it patiently. What'd you add 100 pounds to your waist oh your waist he's huge look at how big he's gotten seriously um i i think that's the way to go about it i mean you tick things off one at a time and instead of going for some of this crazy stuff i see on the internet and and honestly honestly just in CrossFit gyms. Sometimes I walk into CrossFit gyms and I'm like, what's on the board and what you're asking some, you know, fairly ordinary people or new people to do seems crazy to me.

Uh, maybe that's just, I think, um, I think that whoever's programming has to be in good communication with the coaches. So I handle all the programming at faction and then I know that my coaches are extremely skilled, and they know how to scale things.

So I can program something like muscle-ups, and I've already communicated with them that week or whatever or that day. What's your scale for a muscle-up? What? Scale? Yes, we actually do some banded muscle-ups. That's one scale. There's a scale where we actually took from Kalipa.

He's got the heels up on the box. I feel like that's a really good one. But our coaches aren't... They're not bad. So they can go and... I have full trust that they're going bad. So they can go and I have full trust that they're going to be able to scale that for each individual in each class.

Not every coach has all that experience or has had that kind of leadership in their facility. Yeah, but they have a level one, Mike. They've gone to the weekend. Yeah. I know. So it depends. So like if you are terrible at something,

if you know that you don't know how to scale things or you know it's not going to get scaled properly in your gym, maybe you should stay away from it. As a coach, if you have athletes that aren't that athletic. I'm just saying as a CrossFit customer going out into the CrossFit universe to get this product. There's enough weird stuff out there now. It's important to

evaluate what's out there and listen a little bit. Don't get caught up in this trap of, hey, you're going to be a ninja in Rich Froning Road 10,000 meters before he even woke up out of bed. Put all that out of your mind. I did too.

An idea worth keeping in your mind is, I give credit to the CrossFit headquarters for having this idea of throwing in all their certifications, but the idea of virtual Aussie is a really good one. I think it's fantastic. When you talk about progression, you can keep working to get more and more and more and more,

but there's also this point where I can do the simple things ever better, you know, continuously better every time I do them and get a lot out of that. So even when you are technically ready for something fancier, have you squeezed everything you can out of the – Are you really still fighting for every rep, you know, to be pretty? Have you really polished your, you know, your kipping pull-up

and your burpee technique? And are you really as efficient as you could be are you have you really got everything you can't because even when you think you've you're now ready for something fancy you probably aren't i mean the simplest things are pretty much always going to be best for most people i tend to agree with that all you got you got to make sure you've you've searched for all the elegance in your program before you start adding in things that seem really shiny and fancy but that's most of the time just a mirage most time it doesn't really matter it's nothing more than just a fun novel change of pace uh i couldn't agree more i couldn't agree more with that so i don't know it's scary some of the stuff that's out there anymore yeah i think um you do any shake

whites in your WOD? Well, I don't want to give away what's made some of my athletes, some of the best athletes in the 38111 zip code. Three, two, one, go. Oh, geez. I had this whole, I was going to say something, and then you guys threw me completely off the shake weight. I appreciate it.

The scale for a shake weight, in case you're going to use that at Faction, is a shaker bottle. You progressively put more liquid in it. Once you can get that, then you get the actual weight. We saw all our clients off with cucumbers. Oh, geez. We're going to shut this thing down. If you want to hear

Chris Moore talk more about Simple Strength or about programming, there is a Simple Strength seminar on the website if you click to hear Chris Moore talk more about Simple Strength or about programming there is a Simple Strength seminar on the website if you click on the shop we are selling you something don't be afraid

on FitRTV I'm 25 pounds lighter than I was in the thing so still take my word for how to be huge I'm not so huge anymore is that on FitRTV? FitR

yeah it's FitR F-I-T-R dot TV well I say FitR so that people can actually. Yeah, it's FitR. F-I-T-R.TV. Well, I say FitR so that people can actually find it. Yeah, it's, yes. Okay. Go on FitR.TV.

He said a lot of things about, one of the things I really believe is that the best program is the program that is for you, an individualized program specifically for that athlete. Not everyone wants to pay for that. To get one-on-one training all the time gets really expensive, and that's why CrossFit gyms are really, really popular is because you've got 10 people splitting the cost of one coach. What would normally cost $100 to $200 an hour

is now costing you $10 to $20 per session because you're splitting it up amongst a bunch of other people. That's just how the business model works. The best program for anybody is going to be an individualized program. Man, you got that camera really close to my face. It's freaking me out. Get it.

Chris goes into, when he does his seminar, he goes into a lot of detail on how you could develop your own program. You have a seminar? You can figure out what your weaknesses are and then program to fulfill your weaknesses,

not going after what Rich Froning is good at already. That probably captures it perfectly. I spend a lot of time trying to chase some kind of perfect program and discovering programs and trying them and seeing what works, why I can build into this master opus of a program. But really, the most important thing is for individuals to understand the basic building blocks. It's like

when you teach somebody how to be a master chef, you teach them the techniques and where to get good ingredients, but you don't teach them how to generate their own dishes. You let them develop that for themselves. So that's what a good athlete will do. They will take all the essential elements of what an athlete needs and then figure it out for themselves how to make the most of it. That's really how it works. I hope that's the simple start to understanding how you can make your own program, how you can decide for yourself that this idea is a good one.

This one's stupid based on the knowledge I have. That's what we're going for. It's not a program. It's just teaching you how to improve your ability to program. You don't necessarily need that program. You need to understand why you're doing what you're doing. Yeah. I'll go with that.

Boom. Mind blown. Mind gasses. All right, anything you want to plug? CrossFit Chickasaw? Yeah, of course I'll plug CrossFit Chickasaw uh yeah of course i'll plug crossfit chickasaw i think you know what i'll plug i'll plug crossfit in general we had a great community while this morning on the bluff we had lots of people from is it four different gyms at least four different gyms i think probably more than that uh which was awesome it was awesome

to see all these different people come together have have some fun. It was competitive, but in the right kind of way. We do it at Chickasaw. I know Faction does it as well on Saturday mornings at 10. Is it 10 for you guys or 10.30? At Chickasaw, it's 10 o'clock. At Faction, it's 10.30. If you're interested in CrossFit or you have friends that are interested in CrossFit

or you're just interested in checking out two super cool gyms, come on Saturdayurday we would love to see you uh i'm at crossfitchickasaw.com my programming uh has been tested by the greatest chefs in the world and is endorsed by by chris moore civil strength yes i endorse robbie 100 yes uh what what bletsoe's doingaction, I think it's at the margin. But 5'4", I'd check that out too. I'm kidding.

They're both good gyms. Come try CrossFit. Become elitely fit. Become fitter than every friend you have. Make them jealous of your new pant size. So you want people to check out Chris Morblong? Thechrismorblong.com. Go on there and see what you think. I've got some ideas.

I pontificate. I've got some ideas, you think. I got some ideas. I pontificate. I got some ideas, you know. I talk about anything that crosses my mind. Usually it's pretty good. Go check it out. All right, guys.

And follow us on the tweeters. On the tweeters. Yeah. Yeah. I just want it for the record, this Rich Froning kid, if he's back on the show before I am,

we're going to have issues. Yeah, we're going to have issues. Later, guys. It's always a good time, man.