Barbell Shrugged - Episode 28 - CrossFit Programming for Competition Athletes, How to Avoid Choosing the Wrong CrossFit Program, and Energy Systems Explained

Episode Date: October 4, 2012

CrossFit Programming for Competition Athletes, How to Avoid Choosing the Wrong CrossFit Program, and Energy Systems Explained

This week on Barbell Shrug we talk about programming, specifically for competition athletes, how to choose the program without picking the wrong one, and energy systems explained. What's up guys, it's CTP and you're listening to Barbell Shrug. Make sure you check out our video versions of all these podcasts on our website, fitter.tv. In all of our video versions we include TechniqueWog, which is our series of technique instruction videos for CrossFitters, free previews of some of the seminars we put out, and then sometimes come out of the studio and have special video segments such as cooking in the kitchen with Brandy that one time and out in the pool with Lucas and who knows what the next thing we'll do is. So make sure you check out our website fitter.tv and watch the videos as well.

Alright guys, welcome to Barbell Shrug. Today we're going to talk about programming. We've gotten quite a bit of feedback and it sounds like we're going to put forth a great effort to do something a little more focused than what we've done in the past when talking about programming. We've definitely thrown around a lot of ideas in the past, but we really haven't set out anything too concrete. So we're going to do our best to do that today. If we fail, it's all Doug's fault. I'm a fall guy for this one. That's right.

The scapegoat. Says the guy that does all of our programming. That's right. First, I want to talk a little bit about something Doug is doing. In about a week and a half, it's going to start. It's the Faction Foods Nutrition Course. It's free online. You can go to fitter.tv and sign up. There's a little link on there. It's pretty obvious where the link is.

Click that. Put your name and email in there, and it'll get you signed up for the free webinar. You can kind of see what we do for our nutrition course at Faction. In case it's not obvious, it's right below the newsletter opt-in on the right side of the page. It's a little banner ad that says free nutrition course. It's got a bunch of vegetables in the background. Just click on the picture, and it'll take you to an opt-in page that has the schedule for the course. It's going to be eight sessions long starting Monday, October 15th. And it's going to be from noon till one central time, Monday through Thursday of the first week. And then again, Monday through Thursday of the second week. So it'll be the 15th through the 25th, I believe,

are the dates. Eight sessions total Monday through Thursday for two weeks in a row. So it's free for the live event. It literally is a live event. If you show up at 12.30, it'll be half over. You'll just have to show up for the second half of that day.

But go opt in, and then prior to each one of those days, I'll send you the link and all the information that you need to opt in for the live event for that day. After the entire event is over, all those sessions are going to be packaged together and we're going to sell that in the Fitter Shop for $197. So you can get it for the first time for free, a good amount of value, but if you want to watch it in the future or if you want to you know share

it with your friends or whatnot then you're gonna have to buy it um after the fact for 197 dollars and then it'll just be available whenever you want to watch it very cool all right um and we will be talking a little bit about programming today i mean all about programming uh if anyone's interested in um and purchasing any programming, we're going to probably put some up for sale on our website. Not probably, we are going to put some up there, some cycles that you might want to purchase. And also, I'm going to offer personalized programming.

So if you have individual needs, which I think every individual has individual needs. If you want to go a little bit step beyond just following a blog for your workouts or doing group workouts, you can contact us. And we can put something together specifically for you as an individual and something that you're preparing for. As of right now, I program for the faction weightlifting team uh each one of them uh individually and then i also program for some ultra marathoners and i also handle the programming for our competition team and just the regular uh just the regular classes at faction so uh i do a good bit of that programming. I really enjoy it.

And I'm always playing around with new things and seeing how we can make athletes better. Good deal. You've wanted to talk about programming on the podcast. It's a lot of specific things for a long time. What's the first thing that you wanted to throw out there i mean i think i think you could probably dedicate like an entire show like until the end of time on programming only kind of like uh rob wolf like dedicates his entire show to nutrition but we're not going to do that but we could probably talk a lot a lot about it i want to talk specifically about CrossFit programming. We can talk about different types of

sports, but I want to talk a little bit about CrossFit programming today and where it's gone in the last five years. It's changed a ton in the last five years. I would challenge anyone just go to CrossFit.com

and you can go back to the archives and go look at what was going on way back in the day. Uh, I discovered CrossFit early 2007 and, uh, I just like most people found CrossFit and then started in crossfit.com workouts. And at the time there wasn't a lot of,

uh, variety out there. I think most gyms that were CrossFit gyms just did CrossFit.com. I do remember when I started running into gyms that didn't do CrossFit.com. It was like, oh, yeah, I guess you could do something other than that. The idea that they were selling on CrossFit.com that I found to be really interesting is that you would be ready for any scenario that life could throw at you at any time. The volume was relatively low.

I had come from a weightlifting background. At the time, I'd been training in Olympic lifts. And the volume in CrossFit was actually a lot lower than what I had been training in with weightlifting. What's funny is back then, the volume was lower with CrossFit. And now it's flip-flopped. volume was lower with CrossFit and now it's flip-flopped. The volume with CrossFit is a lot higher now.

A lot's changed since the game started in 2007. Yeah. I think that was the big driver there that started influencing the programming. Everyone started competing in events and then the volume had to go up because you had to start to be

able to do multiple events in a day multiple days in a row right yeah if if all you were training for was one single 10-minute event you know you might not need to train longer than a half hour there but if you have to do you know five you know 10-minute events in a single day and and be able to you know have a high power output even to that last one you know yeah you've got to do a lot more volume so yeah the programming has been dictated by the the crossfit games i feel like on crossfit.com specifically and then with other gyms too how's the role of strength changed strength training specifically people kind of define crossfit as competing in Metcons. That's kind of how I define it anyway.

And being good at Metconning with moderate weight is heavily influenced by what your one-rep maxes or just by how strong you are in general. And back in the day, they didn't do as much strength training as I feel like people do now. Why do you feel like that is? Or do you feel like that is? There were dedicated days, and there still are on CrossFit.com dedicated days where they do single reps, low repetition,

seven sets of three or seven sets of one or something like that. I don't feel like it's changed that much, the ratio of strength work to conditioning. I think the conditioning sessions, the volume has gone way up so maybe you could say it's not that strength has gone down strength volume on crossfit.com i think it stayed about the same but the conditioning volume has really gone up um i think people who are competing and uh in crossfit have to do more strength work uh if you're going to be competitive at a CrossFit Games level,

I mean, they're having to rep out, you know, deadlifts with 315 or more. Is it 345 was the weight for some of the deadlift in the Metcons? So, I mean, the higher your one rep max is, obviously, the easier that weight's going to feel. At the same time, there's a lot of guys who uh they don't really test their one rep max that much but they they have to have that requisite amount of strength so i would say the crossfit games does not test strength but you do have to

be strong to even be there so you have to have at least a requisite amount of strength but i don't think what anyone should do is go oh i have that requisite amount of strength. But I don't think what anyone should do is go, oh, I have that requisite amount of strength. I don't need to get any stronger. You know, that would be, you know, especially as you see CrossFit games progress, you know, you may actually get tested on strength at some point. But...

Yeah, if you're doing deadlifts in a Metcon with 345 and you only deadlift 300 pounds well endurance doesn't even factor in you're just not strong enough you're in trouble you deadlift 400 pounds you know you could probably do you know with 345 we'll say you could do eight reps in a row with it or whatever but if you deadlift five or 600 pounds which 600 pounds might be excessive but if you deadlift 500 pounds then you know doing 20 reps in a row and then moving on to the next thing might not be a problem. You do need that requisite amount of strength.

It seems like it's gone up over the years. Yeah. Every year, the requisite amount of strength is higher. I would say they're not testing strength. They're not comparing the strength of one individual versus another, but every year, you have to be stronger just to be competitive so yeah like uh the average crossfit games athlete for the men i wouldn't be surprised if you know most of them could deadlift

over 500 you know if they were they all squat over 400 you know stuff like that there's probably a few that aren't and there's probably a few that are in excess you know that are squatting 500 plus i don't know what rob orlando does i mean you look at uh rich froning the dude snatches what i think he snatched like 285 and nanos yeah like that's like almost national level uh weightlifting numbers not almost, it is. So, I mean, he could probably just go barefoot and go compete at nationals, USAW. But I think a lot of people are, they do do a lot more strength now than they used to,

just out of necessity. Yeah, you can't do touch and go snatches with 185 if you don't snatch well into the twos. Yeah. You've got to be strong enough and have good enough technique in the case of a snatch to be able to rep out those, what I would call moderate loads, even though that's still probably pretty heavy for most people,

snatching 185. That's single digit numbers for most people. Right. Most people can't snatch 200. Being able to snatch 185 for reps is going to be a big issue. So what do you see as kind of the base numbers for competitive CrossFitters these days for the big lifts? Snatch, clean, jerk, front squat, deadlift?

I think you need to be snatching. For someone going to the games? Sure. I think you need to be snatching 245 uh clean and jerk uh clean jerk 315 plus uh what else do you say back squat sure front squat back squat deadlift oh yeah um deadlift five uh i know a lot of crossfit athletes who don't test the deadlift very often. I know I don't either. But most likely if you're squatting or if you're, if you're snatching 245 and clean jerking 315, I'd be shocked if you couldn't pick 500 pounds off the ground. As far as back squatting, yeah, I mean, probably in the 450 range and a front squat probably again that's gonna be correlated to

your front to your clean also so you're probably front squatting 350 plus at least yeah 365 probably yeah um and that's just you know just to get into the games and that's why a lot of people um i talked to and a lot a lot of people a lot more accepting of it because when you watch crossfit games you're like oh God, these guys are super strong. You know, I was saying this a couple of years ago was, you know, if you want to go to the games, it's probably a two year journey at least because you've got to get strong enough first. You know, if you weren't a strength athlete first, it's going to be, you know, you can't, you know, just do some strength and a bunch of conditioning. I expect to get to the games. It's not going to happen.

So would you say for a newer athlete focusing on strength, well, not neglecting your conditioning, but focusing on strength for the first year or two is the primary thing that will push them to the next level and make them possibly compete in the future? Oh, yeah. I think I want to say even um for myself i've always felt that way that that strength needed to be addressed first um and i think i probably even programmed

too much strength and not enough conditioning uh because i was trying to be so aggressive with the strength side of things but uh through some playing around and i've been programming for five years now i've kind of learned how to balance out the conditioning volume with the strength volume where people are setting, you know, if they're relatively new to strength training, they're setting PRs constantly, and their conditioning is staged real high. So when it comes time to switch over to, you know, pre-games conditioning, it's not like, you know, a big kick in the nuts, you know,-games conditioning it's not like you know a big kick in the nuts you know like it

can be um so the i've kind of discovered recently how to get people to do a lot of volume um you know conditioning volume you know working on work capacity while they're still working on getting stronger and that's kind of what we're doing with the faction athletes right now they're guys that are in competition cycle we're working on getting their one rep max is really high and they're still working on getting stronger. And that's kind of what we're doing with the faction athletes right now. They're guys that are in a competition cycle. We're working on getting their one rep maxes really high and their work capacity for the long duration WODs without breaking them down. We're not really working on their speed right now.

So they're just kind of almost like getting in shape to be fast and strong. Okay. So to give us more perspective on where they're at right now what does their entire year look like because crossfit originally was to be prepared for anything at any time and that's funny because now there's the games and there's like a season it's a very specific time right down to the day you got to prepare for anything in july on july 14th at 9 a.m right so now there's a season so usually when there's a season people you know kind of periodize their

program depending on how you're how you're using that word there they focus on one thing during you know the specific months leading up to the season so yeah so where are they at right now it explains the volume issue too i think that like a lot of i think that when you got to be ready for if you got to be ready for something tomorrow you can't do this giant hero wad you know yesterday and i gotta be ready for something today i think that's why the volume was low back in the day i mean that's just my own theory i don't know if that's you know if that's whoever's programming crossfit.com is thinking oh well now we're preparing for the games, so now we can program this big volume on this side of the year

and lower volume on this side of the year. People used to not know if they were going to have just a killer WOD tomorrow, and so they did moderate stuff every day because they didn't know what was coming up the next day. I would say the volume was lower. You're more likely to run into 15-minute or wads than you are now, this time of year. Okay. So what's their whole year look like?

So right after competition, a lot of skill work. We kind of deload or unload, whatever you want to call it. And they spend a lot of time kind of deload or unload, whatever you want to call it. And they spend a lot of time kind of healing. If I know for a lot of our athletes, their, their shoulders were taxed pretty heavily as far. I mean, shoulders are pretty susceptible to injury. I mean, if you were to pick a joint and say, which joint do you think is the most susceptible to injury?

For most people, it's going to be their shoulders. So we spent a lot of time, say we spent about six weeks after competition just doing movements that are much more shoulder friendly and just lower volume uh just basically almost kind of like a a post rehab type thing for people's shoulders okay so what movements tend to be very hard on people's shoulders that you find in competition and then what movements do you use to still get some work done and still build some fitness and some strength but are easier on the joints so you can kind of rest after that highly competitive high volume phase? Yeah, the stuff that's going to put a lot of stress on the shoulders is basically anything hanging from a bar um and part of that you can minimize uh your potential for injury when hanging from a bar by doing things like staying hollow when you do kipping pull-ups and stuff like that but

people get fatigued i mean even i know i should stay hollow that's going to help protect you know my joints but uh you know 100 reps in on pull-ups you know you're pretty much just flailing around to try and get your chin over the bar especially at a competition sometimes so what's that mean for everyone that doesn't know what being hollow means basically keeping your core tight and if you watch gymnasts doing anything and they got that that hollow position where they're absolutely tight keeping their their back nice and flat that's basically core stability so a lot of times core stability. So a lot of times, core stability gets talked a lot about in the CrossFit community when you're lifting a load, but it's not talked a lot about when you're doing things like

pull-ups. I think it gets, not every coach neglects it. I do hear people talk about it. It's like nobody does it, but there's an overemphasis on lifting and an underemphasis on gymnastics stuff. So it's more than just protecting your back. It's protecting your whole body. Okay, so hanging on a bar, vertical pulling movements. Yeah, anything hanging from a bar, really.

I mean, toes to bar. I feel like those are real nasty because people like to kip real big on those. Muscle-ups can be taxing on shoulders just pretty much anything hanging from the bar and some overhead barbell movements too you know they can be if you're doing a lot of jerks and putting a lot of weight overhead and some of that's going to depend on how flexible your shoulders are if you have lack mobility in your shoulders and you did a ton of overhead barbell work you're going to be a high risk for injury that's where like getting gaining mobility on the front end will save your shoulders on the

back end too though um if you lack mobility in your upper back or your shoulders you're going to take a lot more damage on all those overhead movements be it be it pressing you know pushing jerking push press things like that or hanging from a bar, vertical pulling. Anything straight over your head, your shoulders are going to take a lot more stress if you lack mobility in your shoulder or your upper back. I know guys that have great mobility, and they hardly ever run into shoulder issues.

They get some stuff going on when they do too much. So what we do for like six weeks afterwards we avoid hanging from the bar at all a lot of the athletes kind of complained like i feel like my pull-ups are going away i'm like well probably have to build them up again a little bit we're just trying to save your shoulders for the long term uh we do a lot of barbell rows a lot of dumbbell rows like single arm rows so a lot of lateral pulling versus that way you're not losing all that strength it's the same muscle groups um and then i like to keep rows in the workouts pretty regularly that's something you're not going to find a lot of programs so forward and back

pressing and pulling tends to be a lot easier on your shoulders than up and down vertical pressing and pulling yeah it's an easy way to sum that up yeah sure yeah okay um and um i mean i i want to keep it pretty balanced throughout the year and it's again as you get closer to the games you want to do more of the overhead stuff and and less of the other just to be prepared for you know it's a sport specificity type issue um but what they'll do is we'll take a break from things like that we'll do turkish get-ups um i feel like that's a really that's really good on the shoulders uh and then also so we spent all that six weeks kind of unloading letting people take a break i encourage people to like do random

stuff go play ultimate frisbee you know maybe you know take a week off go on vacation don't don't worry about you know finding a gym while you're there and training stuff like that um after that it's kind of like a getting ready to train you know they that's when we start doing like five sets of five on back squat stuff like that um and maybe doing almost kind of like doing we're doing cycles throughout the year you know we'll have a few months where we're we focus more on uh getting people's work capacity up they might gain a little bit of weight there a little bit a little bit of muscle mass they're going to be doing higher reps with relatively heavy weight um that's we're going to be doing like five sets five heavy back squats stuff like that um and then so the main goal with that that second phase after they kind of recover a little bit

after that first six weeks the main goal the second phase, after they kind of recover a little bit, after that first six weeks, the main goal of the second phase is what again? It's kind of hard to say. Prepare the body to be ready for training again. Okay. So it's kind of like a preparatory phase. So the first phase is kind of like taking a break from training, letting the body heal. The second phase is kind of preparing the body for the volume

that it's going to get hit with. So you start ramping up the volume, try to make sure you stay away from things that are going to injure people again. I mean, that's also all the way year-round. You're watching the athletes, making sure you're not over-programming anything that's going to tear them up. I've been playing a little bit with something this year. We went, we've been doing a lot of find your rep max.

So we would do like a few months ago we were doing five rep max and then find 90% of that, find your five rep max, then 90% of that for four sets of five. We kind of been ramping down. And what we've been doing is kind of lowering the intensity. I've been working on getting everyone's, we're in a phase of training right now where we're trying to get the one rep max as high as possible so i used to do that more frequently i used to say once every quarter we would work into a phase where we're really focused on what rep maxes and right now

we're actually we're only going to focus on that. It's for a longer period of time, but just once this year. So once in the macro cycle. So you've got macro cycle, which is the year-long cycle. Meso cycle would be like we would break it up into quarters or weeks. And then micro cycles is like a week or two at a time. So the meso cycle is like each one of these phases that we're talking about. Right. And then the micro cycle is just how you program week by week week to week yeah okay so um and our our

mesocycles are set up in four week cycles so we'll do three weeks of pretty tough work followed by an unloading week so it's three weeks tough one week unloadinging, and we cycle that way. And each cycle has its own goal. So kind of the goal right now in this mesocycle and our microcycle is to really focus on one rep max strength, which on game day, it is beneficial to have a high one rep max, but that's not what we're going to be. This would be a bad time for us to compete. We would not want to go.

I would not want to go i would not want to send everyone into competition having focused a lot on just one rep maxes uh so they're focused on that and they're also doing a decent amount of volume on conditioning so they're not going to be really really um i say if you throw frayne at them frayne at them they may not be pring right now but they may do better on a longer wad, a longer rigorous wad. And they might do real well on a one rep max on a back squat or a front squat,

but you throw the typical CrossFit competition at them and, you know, something in the 10 minute range, it may not, you know, in the three to 10 minute range, it may not be as, as good.

Now, as the, as the year goes on, we progress towards January. You know, that's when we're going to start year goes on, we progress towards January. That's when we're going to start looking more at changing, getting away from working on that one rep max and work on, let's increase our five rep max or maybe even our eight rep max.

Let's get that moderate load. Let's see how many times we can move that before failure. We're going to try and increase that. Our conditioning sessions, we'll actually lower the volume a little bit on that because I don't want them doing an hour-long conditioning session to prepare for a 10-minute AMRAP. That's just not smart. You're basically teaching people to move slow. So what we'll do is we'll start with a lot shorter intervals as as uh it gets closer

it's gonna be more aerobically taxing or i won't say aerobically taxing that's that's wrong it's cardiovascularly taxing um they're gonna feel more of that that uh we talked about this earlier and uh well people at home don't know this the metabolic acidosis they'll probably experience a lot more of that that you know when you do friend and you feel terrible uh we'll probably we'll probably be doing a lot more of that as competition gets closer right now we're not really pushing that too much what's mcg call that is that balls training for him balls yeah balls training i don't know like you'd have balls just to show up those are the workouts that hurt those are the ones that really put you under

like your your heart rate goes through the roof and every muscle you have just fucking just burns and then you you'd lay there for 25 minutes afterward trying not to throw up yeah those are balls workouts i think that's what he's been calling lately uh i think that's an accurate description so um a lot of a lot of the programming we're doing now is just maybe if you wanted to name it something, it would be grit training. There you go. It's like you show up and you just got to grind until it's finished. We try to break it up into intervals and stuff like that. But it's –

That's for the longer workouts. You're doing a lot of reps right now. And so as we get closer, the workouts will, the volume will go down a little bit. We'll still have high-volume workouts programmed in once a week. It'll hit. It'll be tough, but we'll be much more prepared for the 10-minute work events than we are right now. We'll start ramping up in around January for that.

That's in preparation for the Open? For regionals. For regionals? So the assumption is, I mean, the end goal is really go to the games for everybody. Right. And for our team specifically, I think we placed, I want to say we placed seventh in the Open. And the top 30 teams go.

So I'm not too concerned about us placing real well, well enough to get to regionals. So you're trying to peak for regionals, and the Open is just... Yeah, the Open is just there. It's assumed you're going to do well enough to make it. Right. If we are not good enough to make it to regionals,

then we didn't deserve to go in the first place. Like, I don't feel like we need to peak for the open. You know, some people may not be happy about that. Cause a lot of people put a lot of, you know, they're like,

Oh, I'm going to do real well in the open. I want people to do well in the open. And you know, I'm not going to like crush people. Like if they're going to do the open one on Saturday, I don't want to crush them on Friday. No,

we'll probably take a break. I'll do one, do well during the open too. But they're not going to be at their peak until regionals for sure. Regionals is April? You know what? They haven't announced it.

April, May? Yeah, as a CrossFit coach it may get pretty tough because you've got an idea when it's going to be. It's going to be in the spring. Knowing the exact date is pretty tough. But, you know, knowing the date, the exact date, is pretty tough. And as of right now, it being October, it's not real important for me to know which week it is. So it would be nice, but it's not a make-or-break program type thing.

We can adjust, you know, I could probably adjust with about a month, knowing about a month in or out. You know, they could change it on me, and it wouldn't be a big deal. I could probably adjust with about a month, knowing about a month in or out. They could change it on me, and it wouldn't be a big deal. As it gets closer, it becomes a bigger deal, obviously. Okay, so in 30 seconds, can you sum up the entire offseason from beginning to end? What do you consider in the offseason? You say after regionals?

The time in between the competitions. So after the games to the beginning of the opener regionals all that off-season time um all right you basically have a an unloading phase where you're you're healing up from any any anything you may have gotten banged up on okay uh that's phase one yep phase one okay uh strength and volume training. So strength training along with work capacity. And then you're going to move from that into more high-speed work, more power work, shorter intervals, more cardiovascular taxing as it gets closer.

So it'll kind of like, the volume will dwindle down a little bit, the total volume. So not every single day will the volume be low but um if you look at the total volume for the week it's going to get smaller and smaller as it gets closer okay so if i heard you correctly you're you're starting off with healing up after competition you know making sure that you don't have achy joints and in any nagging injuries that way you can start training fresh. And then after that phase, you're trying to increase max strength. And most of your conditioning is longer duration, slightly lower intensity.

And then as you get closer to competition. And that's more about the repetition than it is the time that it takes. So just getting people used to doing like so they're doing 200 squats more kettlebell swings and bodyweight squats and burpees and things like that for those longer workouts uh they still may do thrusters and they're going to do weighted stuff but yeah it's not going to be um they may end up doing a lot more reps than what you typically find in a crossfit workout okay so higher rep workouts yeah for the conditioning and but for the strength stuff you're trying to build build max strength increase your one to five rep maxes right and then as you build towards competition then you're starting to do the the shorter heavier type met cons the

things that are going to give you more of that acidic burn and that that super high heart rate like the super high intensity um crossfit workouts that you would find typical of of a crossfit competition exactly right yeah so what's an example of a type of workout like that just to just to provide something specific something that's going to cause a lot of burn something you'd find a crossfit competition sure like like a heavy like a heavy metcon that you would do you know leading up to competition. So we just talked about doing, you know, you said, you said 200 squats, like in, in a wad would be the, the longer, lighter competition, or excuse me,

wad that you would do during that phase two. But during phase three, are you doing 21, 15, nine with two 75 deadlifts and, and burpees weighted pull-ups. is that the type of stuff you're talking about yeah i mean you may you may not be doing like weighted dead hang pulls with 50 pounds uh you talking about the final phase there i was just making something up really um no i would i wouldn't probably i'd be less likely to to program weighted pull-ups right before the competition, more likely to program kipping pull-ups.

I'd want to move faster. So I want to involve more muscle groups. And so like the phase of training we're in now, further out, we're more likely to do, I wouldn't call isolated movements, but less full body movements. And as we get closer to CrossFit competition, that's when we want to see, instead of a dead hang pull-up, I want to see kipping pull-ups.

You more likely see dead hang pull-ups now. As we get closer to the season and into that, I want people to be moving faster. The weight might be relatively heavy. A 275 deadlift wouldn't be bad. 21.59, I'd rather see that. You know, deadlifts and pull-ups, kipping pull-ups instead of weighted pull-ups, maybe something like burpees, uh, something that can almost be done unbroken.

So if, if someone has to fall off the bar and take a break to finish that, those reps, then it's probably not, not ideally programmed for them because they can't get that same metabolic demand that we're looking for. So not, and there might be, there are going to be some days in there where we're not looking for that big you know um acid burn that that uh the cross is usually known for you know you don't want to do that every single day but um as we get closer we're going to have more days like that okay all right so we talked a lot about competition athletes and how you program for them.

What about people that are just doing CrossFit because they think it's fun and it increases their fitness and it's more of a lifestyle and they're less concerned about competing? How should they be training and how do you program for the regular classes at Faction? For the regular classes, our goal there is the same goal that you know say crossfit

if you go to crossfit journal and kind of read about like what is crossfit like the whole goal crossfit is to equally train strength endurance power speed coordination all that stuff um we want to look at the three metabolic pathways we want to we want to train all three metabolic pathways we want people to be you know uh train the phosphocreatine uh the uh glycolytic pathway and the oxidative pathway we want to like have all those skills train all the pathways and then um so when i'm programmed for them what i what i've seen most and I program off of the feedback I'm getting and feedback might be me just being in the gym and watching people train and seeing their numbers or comments on the blog.

And what I, what I find to be true most time is most people are just not very strong. So we can build up their endurance really fast. You know, their aerobic pathways is technically pretty easy to train. But most of them are not very strong at all. So we start off every training session with strength work. And we do, what I found actually, we made a, I wouldn't say it's a mistake, but we just kind of learned through programming that we always do strength work with some kind of power also. We might be doing some kind of jumps or throwing something in between doing squats

or push press or press. That's also when we work on some Olympic lifts. But what people would do is they would sandbag the strength side because whenever they went to Metcon, they wanted to post a fast time on the board. So they didn't want to get... They didn't want to get tired? They didn't want to get tired before they did their conditioning. Okay.

So I think people were de-emphasizing the strength, not because they don't think it's important, but because I think they judge themselves and they feel like other people judge them on their conditioning time. So people want to post a fast Fran. Not because they want to post a fast Fran, Not because they want to post a fast Fran, but because they want to beat the next guy. I was sent this the other day.

I think I've discovered that people, they're more likely to be intrinsically motivated for strength and extrinsically motivated for Metcon stuff. So what I mean by that is people, when they set a PR on back squat they're really excited for themselves and they may post it on facebook or whatever they want people to know but they're not trying to beat the guy next to them they're not like oh i gotta squat more than tommy today because if i don't i'm gonna feel like a real pansy but if i but if i

you're really competing against yourself on on that stuff what i find on the conditioning side is they're not real happy and maybe it's because we don't do a lot of repeat workouts um i think part of that might be too is that on the strength side of things they're more intrinsically motivated because i think it's easier to know if you're going to beat somebody on the strength side of things there's only so many things that we do really it's like all right he cleans better than i do or yeah he he's he squats are deadless more than i do and there's less like i wonder who's going to win today right and on the mechon side of things you see a wad and you're like i can do that i could probably

do it better than him and you have no idea who's going to win it's true yeah so there's a lot more wondering and then having more up in the air it's like i was always it's like i'm good at these three things but the double unders i'm not so good at that and right and so and so might be able to catch up to them on that one thing right there's so much more variety that yeah it's more up in the air they're not really sure who's going to win that day i think there's a lot more you know competition going on on the metcon side of things so i because of that i think people were sandbagging the strength side so what we did to change that was we i started with the competition team i started doing like find your five rep max or your four rep max and then you're gonna do

go 90 of that and do this or that right and i was programming that for them for a different reason because i wanted to i wanted them to be able to do um a lot i wanted them to learn how to be a little more neuromuscular efficient and wanted them to learn how to push hard especially for finding one rep max and then do four more sets of that at 90 i mean you got to learn how to push hard but for the for the regular folks ended up kind of being a really good thing because what they would do is now they got to find their five rep max instead of doing back squats, five sets of five heavy,

whatever they thought heavy was, they now have an exact number, an exact prescription for heavy. Yeah. So an exact prescription for heavy is, you know, your three rep max now find 90% of that and do, you know,

four more sets of three at that, at that three rep max. I like the way that it's programmed with writing down that it's a five rep max and then you're taking a percentage of it. It does make people go heavier. I thought this went without saying, but years ago we would write down you're going to do three sets of five or whatever on the board, and I would just assume that everyone knew that that meant

you're going to build up to the heaviest set of five that you could do and people don't know that like you have to tell them and even if i tell them once you know it's just not a part of how they think yet because they're just not you know used to being around the environment like we are and they haven't done it for years so they don't they don't remember when you tell them things anyway people would not build up to the heaviest set of five they could do. They would just do three sets of five in two or three minutes with almost no rest in between. They'd be like, I did it. Yeah.

They'd be like, what do you mean? Their first set would be 135. Their second set would be 185. And their third set would be 225. Yeah. And they'd just stop when it got kind of heavy instead of adding change. One of the rules that I have as far as like if we're not doing a rep max and then a percentage of that is if you change the weight greater than 10 percent

then you went too light on the front the first set and that one doesn't count anymore so if you if you fall outside that 10 percent range say i say five sets of five and you end up doing your fifth set but it was greater than 10 percent of your first set that first set doesn't count anymore you obviously weren't working very hard and so now you gotta do another set all right i used to tell people if you could complete it if you could do all five reps then you had to go heavier even if it was just a two and a half on each side or whatever you had to go heavier and if you got only three reps the next set no big deal you know just take it back down and you can do all the rest of sets

with that with the weight you used the first time but just add two and a halves or whatever you feel like you can do get a spotter and just try it and if you miss no big deal and if if you don't miss fantastic you did heavier yeah make sure you got a spotter a good one that's another thing that i used to assume people would do when i was first starting off coaching large groups of people because i just assumed that when it got heavy people would spot each other but they don't know that and it's the coach's job to tell them and i learned you know right off the bat like oh wow like i have to you know i have to coach spotting also every time we do something heavy yeah because you know they're new people they don't know that's right and i was new to coaching and so i didn't know to do that

so i i had to learn that one kind of not really the hard way because nothing really bad ever happened but i just i didn't know that i didn't know until until i saw people spotting spotting somebody kind of just by standing behind them and reaching their arms out like this and the person's like a foot in front of their arms and they kind of go over there and like try to help them up when something bad happens. That's not spotting. That's just hoping they won't drop it. Communicate with the person

who's spotting you before you lift. If you walk up behind me and try to spot me, I'll probably have in my head that I'm going to dump this weight. I might end up dumping weight on you if you walk up behind me i don't know you're there i may not want to spot her so have that communication too um all right with that we're going to take a little bit of a break uh watch this technique one i'll be back welcome back guys hope you enjoyed that technique one we decided to put doug back in there

i hadn't been on technique one a while i had to reintroduce myself as the host as the host of the show excuse me i do exist i still know stuff uh so one of the things we want to talk about was uh uh biggest we kind of wrote it on the board as biggest uh crossfit programming mistakes but i want to talk i guess more about the mistake a pretty typical mistake of an athlete i think most athletes go through this at some point is they just pick a blog or a program to follow just a random program uh because maybe they like the coach maybe like what the coach had to say at some point, or their buddies are doing it, or something like that. And picking a program for yourself is, well, it's really important.

The best program is going to be the program that's designed specifically for you. Most people aren't going to do that because it gets expensive. I know we charge in the $300 to $400 a month range for programming, for individualized programming. And most people can access a program online for free. So what kind of things should people be looking for if they're wanting an individualized programming? What's individual about it? What is changed in the program for them or potentially could be changed uh your goals so if if your goals vary from what's on the blog

then you know that's a that's a huge one right there's um each individual has their own goals uh there's a lot of blogs dedicated to preparing athletes for the crossfit games so we're pretty much talking about that right now there's blogs out there that blogs dedicated to preparing athletes for the CrossFit Games. So we're pretty much talking about that right now. There's blogs out there that are dedicated to endurance and stuff like that. I think those are even, you need to be even more careful about because they're not preparing you for your race. Or they're not preparing you for your weightlifting meet. But with CrossFit, it's usually leading up to the games. So you can be kind of safe with that.

So if you're following a random program, you wouldn't necessarily be peaking at the right time. Correct. Because it's not programmed for the date of your competition if you're an athlete. What about injury status or specific skills you need to work on or um what about things like body type or gender are these things that people need to consider absolutely um i think that as far injury is a big one um we get people all the time they usually get injured doing something stupid like they don't get injured in the gym they get injured going i was skateboarding last week and i fell off and i hurt my wrist so i can't do this or that now but anyways uh your program should try to avoid that some we talked about the beginning of the program some people

are going to be more prone to shoulder injury or they have a shoulder restriction and so we may minimize certain movements we may say hey you can do a lot of rows but we're not going to have you doing a lot of pull-ups until we get this restriction fixed i've heard people say things like that they come in they're like my shoulders hurt so bad i gotta do 100 pull-ups today i'm like no you don't what are you talking about yeah you don't have to do that i've seen a lot of people follow different programs not just ours but following a general program for everybody you know i follow a blog all my shoulder really hurts well i'm still gonna do the 100 pull-ups today i'm like why no you should critical thinking skills practice that yeah talking talking people out of doing the workouts is

it's harder than convincing people to do workouts sometimes yes you have super motivated yeah people um so injuries definitely play a role uh mobility plays a role this happens a lot with weightlifters so when i program for weightlifters it happens a lot they're they're uh you know they may have really poor ankle mobility so we're not going to do a certain type of you know i may not have them do overhead squats you know they need overhead squats eventually but we can't program it yet because it's going to totally you know it'll just injure them it'll end up hurting them somewhere down the line you know um mobility is huge so yeah mobility has to be taken into consideration uh so if you have a

restriction somewhere and you're following a regular blog and you're gonna do it no matter what uh you're gonna get injured it's pretty much guaranteed uh maybe maybe not today or tomorrow but a month from now two three, three months, it'll happen. So you need to get some individual prescription maybe for exercise selection to avoid restrictions. And then you probably need to be given some kind of mobility. I tell people all the time, we give them mobility homework. They meet with us, they get a mobility assessment, and then we tell them how to do five times a day you know more if you can until you get rid of this restriction and then you can do the other stuff um yeah we do individual one-on-one assessments with pretty much everyone that signs up at our

place to let them figure out what kind of restrictions they have and exactly what to do about it on the first day that's probably one of the hardest things with like remote coaching like i want to get into coaching people remotely and programming for people, and that's going to be the hardest part is having them, say they live in California or something like that, while figuring out if they really have a shoulder restriction, which muscles or whatever, what's short, what they really need to work on. So that might be the most challenging part.

I hadn't thought about this until just now, what's short what they really need to work on so that might be the most challenging part which i hadn't thought about this until just now but if you're going to pursue online remote coaching in the future we probably should have people just be able to watch the entire maximum mobility mobility seminar and just go through the entire process fill out the sheet maybe record all the tests that they do and then just send it back to us that way you have an idea from the front end just like we would do in-house at faction exactly what their restrictions are yeah it's a good idea if you want to know where your restrictions are then that that's a great product for you to pick up it's a you know a complete mobility system where you figure out exactly which joints need more range of motion and then as part of the seminar show exactly how

to stretch to get rid of those restrictions and i tell you why those restrictions will get you hurt and exactly where in the future so if that's something that you want to work on increasing your mobility but you just don't know where you are immobile you might know some places you're immobile like you know everyone everyone kind of has an idea if they have flexible hamstrings, for example. They think, oh, yeah, I'm really flexible, or I don't have any flexibility in that particular area. But some areas you may have never thought about. So if mobility is something that you have a concern with, then I highly recommend you check out that mobility seminar,

Maximum Mobility in the Fitter Store. Yeah. Actually, I think, yeah, when we do remote coaching, I think I might start just sending that out to people right off the bat. That would be like initial assessment. And then the other thing too is like where are you coming from? If you've been doing triathlons your whole life and now you want to compete in CrossFit, we may want to focus on strength for a while.

And if you're following a blog where they do strength twice a week and they're doing a whole lot of conditioning the rest of the time, that may not be the program for you. And vice versa, if you were an Olympic weightlifter and now you're doing, you know, now you're doing a blog, you know, and they've got you doing doing starting every day off with squats and presses and stuff. It's like you probably don't need any of that. You may need to lift once a week just to maintain and do some good stuff to keep everything nice and healthy.

But, you know, you may need to dedicate most of your time to conditioning. So kind of depending on where you're coming from, that's going to help with program selection as well. And even if you do select a program that's going to work good for you, most likely I know that a lot of coaches, what they do is they stick with whoever their best athlete is that's in their gym or that follows the blog and posts the comments. They stick with the best athlete, and that's who they're programming for. So you may be getting really excellent programming,

and it may be 80% as good of what you could get from an individual program. So even if you do make the right choice and you take a lot of things into consideration and do the best job you can, it may only get you 80%, 90% there. So it's not like following a blog doesn't do anything it doesn't work you're not saying that you're just saying it's better to get individualized programs there's a lot of great programs out there i mean um there's there's some there's uh some guys i really trust you know there's uh definitely some blogs out there

um one is like crossfit football. John Wellborn, I mean, if you've ever heard him talk about programming, the guy knows what he's talking about. He just didn't pull this stuff out of his ass. He's going to be smart about it. And if you don't have any mobility issues, you're probably not going to get injured on his program. So there's certain coaches I like better than others for sure

i won't run through like a bunch of coaches i don't like okay i don't think there are any i think uh we had this conversation yesterday and you were talking about um coaches being judgmental of each other and i thought what you said was super insightful yeah i was basically pointing out that oftentimes you hear coaches criticizing other coaches for the way they're coaching a certain athlete or the way they're programming, but the coach that's doing or being critical of the other coach oftentimes has no idea the feedback that he's getting from his athletes or what he's already tried with those athletes. So over the years, I've been more likely to give other coaches the benefit of the doubt if they say something that I know in most situations probably isn't spot on because

I don't know what the situation is fully. I don't know if he's already tried the three or four things that I think he should think of first with that athlete and the athlete didn't connect with those things or the athlete has an injury or the athlete has a mobility restriction or whatever. Um, so I've been, I've been more likely these days to instead of like criticize that person or, or go to the athlete afterward and be like, you know, Hey, uh, that guy, you know, he told you this, but you probably should think about this first. Uh, like go behind their back and behind their back and try to help out. I'd be more likely to go to them and say,

I saw what you were doing, not being critical of your advice, but why did you choose that thing or what's the situation with that athlete? And then oftentimes after I hear the situation, I'm like, oh, okay, what you said makes sense. Granted, there's still coaches out there that just don't know anything or they're relatively

new to coaching or they think they know it all, but really they're kind of misguided or whatever. There's bad coaches and good coaches and all that, but oftentimes I just don't know the whole situation. I'm aware of that now. It didn't necessarily used to be quite as much. The only

coaches I would judge are the ones that jump to conclusions. You don't know why they're jumping to conclusions because you don't know the situation. That's right. We should get this mat and you can jump. You can jump to conclusions. Yeah, so like a lot of times the coaches I don't want to listen to are the ones that are overly judgmental about other coaches.

There you go. We're older and wiser than we used to be. Yes. Yeah, because you don't know who that coach is programming for either. That's pretty much what you're saying. But even if it's like a blog program, I could very well see someone looking at my program for a week and being like, what is this guy thinking?

I was like, well, I'm programming for the athletes in my gym. So if you just showed up on my website last week and you're doing this stuff in your garage, you know, you may find yourself in a world of hurt. If it's a high volume week and you haven't been,

and you've been doing crossfit.com up until now, or you may have been doing some crazy high volume stuff somewhere and you haven't been and you've been doing crossfit.com up until now or you may have been doing some crazy high volume stuff somewhere and you might might catch us on an unloading week you're like man this stuff's easy i don't think i'm gonna get better doing this so and sometimes like if you're not paying attention to what's being said on the blog you wouldn't know it's an unloading week you know you would just show up and go that wasn't too bad i think uh i think we had someone recently they switched the competition cycle from regular classes and they were like oh yeah this is pretty tough you know it's a little bit tougher i was like it's an unloading week so just wait for

next week and they're like oh oh they switched from the regular classes to the competition cycle yeah and they were like they were like yeah this is this is a little bit tougher you know like i don't understand why this is you know it's a little bit tougher but it's not all everyone else is making it out to be yeah and and then i'm like well it's an unloading week you should go harder just just well you go hard but like you know compared to regular class you're still going hard yeah the volume is pretty much the same during an unloading week but once they get back on you know the regular cycle then it's oh, okay, the volume is different. So, yeah.

So, snapshot, this happens with the Bulgarian training. We talked about this before. People look at the Bulgarian weightlifters, and they're getting a snapshot of a few weeks of training. And they assume they know everything about their program. It's like, no, you don't see all the other stuff going on year-round. Yeah. As if every single Bulgarian trained the exact same way that that particular coach trained for those athletes that week. Exactly.

We do the same thing every week forever with everybody. Everyone in Bulgaria has the same experiences and education. What else do we want to talk about? Yeah. So I guess I would call that blind programming. The athlete selecting a program blindly is like program blindly is probably not a good idea. You can make better choices. Try to be informed.

If you can afford it, hire a coach. You know, at one point, you probably made the jump from training at a 24-hour card swipe fitness facility and paying for a CrossFit membership. You know, if you wanted to, you could take it to the next level again and pay for individualized programming and maybe personal training or something like that. And then I want to touch back a little bit on energy systems. We just got out of a meeting at Faction

where we were talking about, we have like a weekly one-hour education session. Yeah, staff training. Staff training. In service. Yeah. So we do that every week at Faction. If you own a gym or something like that, I would recommend you do the same.

Have it in service with your coaches. Doug's in charge of our education at Faction, and he was talking a little bit today. We were talking about energy systems in regard to uh food and you made a really good analogy and i think it really broke things down it was like the best analogy i ever heard for energy systems so i'm gonna let you take it away okay on that uh the term energy systems gets thrown around a lot and i think i think it's hard for people to to take those concepts and and either figure out what they mean at all or when they do hear what they mean to apply them to the real world and to their own training. So the three main energy systems are the phosphagen energy system, which is kind of the short duration, very high power output, very high strength speed type energy system. You can make a lot of energy very quickly. Energy system number two is the glycolytic energy system where you can go at kind of a moderate pace for a short period of

time, usually on the order of a minute or two. And then the last energy system is the oxidative energy system. And that energy system, you can produce a little bit of energy for a long period of time. And that's generally what's used in most endurance sports. So the parallel that I made or the analogy that I used when we were talking to our staff today was metabolism is basically the combination of all the metabolic processes that happen in your body, taking energy from food and kind of rearranging it, so to speak, so you can create movement and heat and the like. So this unit of energy that we use as currency in our body to transfer energy from one place to another is called ATP. So food basically turns into ATP. ATP is the source of energy that goes into your muscles and wherever

to help you have energy and to move and exercise and be alive. So like I said before, it's a currency. So the analogy that I used was the analogy of actual physical currency or money, cash, and the example of a gambler. So everybody has a little bit of those little pieces of energy, those ATP units in their body all the time, ready to break apart and release energy. So if those are units of currency, one ATP is equal to one dollar, so to speak. And if I'm gambling and I have a handful of cash in my hand, then I can spend that money right away, but it's going to run out like that. Very, very quick. Just like in your body, if I want to run a full speed sprint,

all the ATP that I already have built up is going to go away in, we'll say, two to three seconds. It'll be gone. But I can regenerate that ATP very quickly by using my phosphagen energy system. So a phosphagen is bound to a creatine. The creatine gives off that phosphagen and that binds up with the kind of, I'll call it a half ATP for the moment. And it kind of puts it back together. And now that energy is available to use again. So it regenerates that ATP. That's why we supplement with creatine, for example, because it'll make that very short energy system, the energy system, the system that only lasts for six to eight or so seconds it'll make that energy system last a little bit longer we'll say more cash in

your wallet that's right and it's just like having a little more cash in your wallet so if i'm gambling i have cash in my hand it goes away quick i lost it but i want more cash in my hand so i reach my wallet i pull up more cash all right i got i got cash immediately but again i'm going to spend it real fast it's only going to last for so long so that's my my first energy system um the phosphagen energy system is like having cash in my wallet it doesn't last very long but i can instantly get that money right if i want to keep gambling after i've spent all the money in my hand and in my wallet this is how d Doug and I gamble, by the way. No winning, all spending.

So if I run out of money and I want to have more money in my hand, I can run quickly over to the ATM and grab money out of my bank account. But that's only going to last for so long also because that money is just going to go quick. So that's the parallel to the glycolytic energy system where I can, I can get a little bit of energy or we'll say a moderate amount of energy for a couple of minutes, again, at a hundred percent effort. Um, that energy, that energy system, excuse me,

primarily burns carbohydrates and produces acidity in your muscles. That's the type of energy system that makes your muscles burn. Okay. So you can produce a moderate amount of energy, but only for a minute or two, for the most part. So the parallel there was the ATM. The final energy system is the aerobic pathway, where you can create a little bit of energy very consistent, consistently, excuse me for a long time. And so back to the gambling analogy, that'd be like having a job where you could basically gamble forever, but you would have to take a lot of time in between getting the money, coming back to the table, spending it, earning more money, bringing it back to the casino, spending it. You could do it for a long time, but it's at a very slow pace.

So what Doug is saying is oxidative system sucks because you have to work. No, I'm just kidding. It's really hard work, and you don't want to have to do no i'm just kidding yeah it's really hard work and you don't want to have to do that having a job is stupid all right so you have the three energy systems again you have the phosphagen energy system which for for any speed or strength um sport or activity running 100 meter sprint you know one rm snatches any any power lifting or full speed movement is going to primarily use that energy system and the the more you train in that style the more likely all the the things that contribute to that energy system are going to kind of be optimized and you can make that energy system

last a little bit longer and that energy system can recover a little bit quicker in between sets and from from day to day. Likewise, with the second energy system where you're burning primarily the carbohydrates, that's the energy system where at 100% effort, you could go 80% full speed for about, we'll say, a minute or two before you have to shut down, slow down, and then say if you were running, you would have to go from running to now jogging because you got that muscle burn and you kind of tapped out, so to speak. And then the things that kind of help that energy system specifically is anything where you're doing a moderate rep range. If you're doing a heavy set of 20 on back squats where again, it's pretty

light, you can move the weight pretty easy but towards the end, you're going to get a big muscle pump and a lot of muscle burning. That's the type of training that's going to help with that energy system specifically. And then finally, the last one is more the long, slow duration type activities where you're, again, moving at a relatively slow pace for a long time. So they all have their place,

but for the most part, probably the most important pathways to train on a regular basis for CrossFitters are more the high power, high speed, and that intermediate pathway. If you're doing really long things,

well, someone was training really really really long like they passed that point of diminishing returns you know uh go ahead and elaborate on that bigger is not better i'd you know doing doing a half hour metcon every day is not going to help make you better you might be able to do 30 minutes of conditioning, but you probably want to break that up into intervals, take some rest in between, and you can stack, you can make your intervals, you know, you can mess with the ratios for different goals, but you can still do a 30-minute conditioning session.

It might be better to do 10 minutes of conditioning, 10-minute break, 10-minute conditioning, 10-minute break session might be better to do 10 minutes conditioning 10 minute break 10 minute conditioning 10 minute break something like that that's going to be more effective than just doing one long haul 30 minute conditioning session because you're overall you'll actually you'll probably accomplish say it's a 30 minute amrap you'll accomplish less work if you go straight through so which means that your power output is going to be lower so you want to do more work less Yeah, generally training the first two energy systems helps out the third. Training heavy and very fast at a high pace and getting that muscle burn and all that

generally helps you have better endurance. But training just for endurance actually probably hurts the other two rather than helps them in a lot of cases. I'm teaching an aerobic training principles class at University of Memphis this semester. That was one of the things I felt. I told them the name of the class is a little bit misleading

because we're not going to do hardly any aerobic training here. As you think it, we're not going to go run for an hour. We're not going to get on an elliptical. We're not going to do all these things. I basically had to do all these things and i basically had to do like a lecture on you know we can we can train aerobic aerobically via the anaerobic uh pathway you know if you're breathing hard you know well we're not going to get too much into that today but um yeah you don't have to go to get better at running a marathon you don't have to go run for four hours straight.

And I think the next podcast we're going to do, we're actually going to talk about performance nutrition. So there's these different energy pathways. And he was talking about optimizing these energy pathways through training and trying to get those positive adaptations. There's also ways to eat to optimize those energy pathways through training and trying to get those positive adaptations. There's also ways to eat to optimize those energy pathways. It has to do with what to eat and how much to eat and when to eat it and all that kind of stuff. And we're going to cover that in the next podcast. So it'll be mostly just performance nutrition. I'm also going to cover that in pretty good detail in the free online nutrition course

that, again, is going to start up here in the next few days. If you're watching this years in the future or whatever, it's probably online available to buy in the fitter store right now. So you can go there and check that out. Just to give you a brief overview of what's going to be in that course, since I didn't talk about that earlier, it's eight sessions and it's going to be how to make eating paleo easier, especially if you're a very busy person. You don't have a bunch of time to spend cooking and to go shopping and whatnot.

So I'm trying to save you time by teaching you exactly not only what to eat, but how to make it happen in the real world. Because most people know what to eat, but how to make it happen in the real world. Because most people know what to eat. And if you didn't, just eat meat and vegetables and you'll probably be 90% the way there. But just knowing that doesn't make it happen automatically. You have to know how to do it. You have to know what equipment you need in your kitchen. You have to know how to cook.

You have to know how to flavor things so you'll eat them consistently because they taste good. You got to know how to shop and where to shop and how to get good deals so you don't run out of money. You got to know how to eat when you're traveling and you're out at restaurants and you're on the road or you're in hotels or you're flying or whatever. Provide very practical tips on how to eat paleo and not break your diet in all those different situations. So it's more of a how-to seminar you know, specifically just one more paleo, you know, seminar. So,

um, very practical, very good. Kind of an outline of just how I eat in the real world. Cool. Yeah. Yeah. And,

if you were interested in what we had to say today about programming and, you would like some individualized programming, um, specifically for you and your goals, uh, go ahead. You can contact us on fitter.tv, F-I-T-R.TV. Just click the contact us button or the ask a question button and let us know that you're interested. Send us your email, things like that.

I'm going to work on getting something put up in the store where you can just go ahead and purchase it. I do believe here in the beginning, I'm going to want to practice a little bit of a screening process to make sure that we're going to get the athletes that we want a little bit and make sure that we can work. I don't want like 20 people to buy the programming and then I have to program for 20 people in one week.

That would be kind of crazy. So I may not put it up in the store immediately. You may just have to contact me, but look in the store. If I don't get overwhelmed, I'll put something in there. All right guys. See you next time.