Barbell Shrugged - Programming For CrossFit Classes w/ Kenny Kane

Episode Date: June 3, 2015

Yeah, let him do it. This week on Barbell Shrugged, we interview a man that's been coaching for over 30 years and has added context to CrossFit. Sweep the leg, Johnny. The Kenny Kane. Booyah! Is that alright? I don't know if people are going to be like, oh, you added context to CrossFit.

Fuck yeah! We're changing fitness. We're changing the world to fit. This week on Barbell Shrugged, Kenny Kane introduces his magic programming algorithm. Almost. Almost. Almost there. Algorithm. This week on Barbell Shrugged, we interview Kenny Kane and he fills us in.

On his magic? He fills us in. Delicious. Kenny Kane fills Mike. This week on Barbell Shrugged. I got a fucking side stitch. I do too. This week on Barbell Shrugged,

we interview Kenny Kane. Kenny motherfucking Kane. Oh, we can't use that one. Sorry. This week on Barbell Shrugged. Kenny Kane. Double bass pedal, sorry. This week on Barbell Shrugged, we interview Kenny.

I can't even say interview anymore. This week on Barbell Shrugged, we interview Kenny Kane, and he fills us in on his magic formula for program design. CrossFit wizard. Real magic. Hey, this is Rich Froning. You're listening to Barbell Shhrugged. We interviewed Kenny Kane, and he fills us in on his magic formula for program design. CrossFit wizard. Real magic. Hey, this is Rich Froning. You're listening to BarbellShrugged. For the video version, go to BarbellShrugged.com.

The whole stick is that if you stick with your folly for long enough, you can kick lots of ass. Even if you really can't play instruments all that well, it doesn't fucking matter. It doesn't. Oh. Especially if we're trying to get Paul Stanley and Gene Simmons on. Just cut that off and now start.

Go. Cut it down. Kiss is the greatest band of all time? That's right, Kenny. That band right there, dear sir. We can't wait to have him on. Barbell Shrug. Ooh. Welcome to Barbell Shrugged.

I'm Mike Bledsoe, standing here with Doug Larson, Chris Moore, CTP behind the camera. Oh, we got another one. And we have Kenny Kane. Welcome back, Kenny. It's good to be back from episodes 1, 3, 5, 7, 11, 13, and 23. We didn't hate you after the last one, so we thought it'd be cool to bring you back on.

It's been about a year, right? Yeah, it's been about a year. Almost. That was the games last year. Yeah, I think it was July of last year. And now it's the Super Regional. Yeah. It's getting kind of crazy.

Yeah. You left, as I think a lot of us did, after the treadmill event. I was pinned. We had projects to do. I was pinned in my seat with excitement and anxiety and apprehension.

Who will win the one mile treadmill job? It was all right. Oh my God. It was all right. Test of fitness, you know? Can't believe we went there right off the bat.

Well, I mean, not to put it that way, but I mean, that was just kind of what happened. But the good news is we got here, and we got to play with Chris' kids. I got to be a Wolverine. Very exciting. Oh, yeah. And then we got to play alley-oop in the back.

And I didn't hit one shot, man. I'm so, I feel demasculated, and my street game is whack. I got to work on my mechanics on my shot. My layup is pathetic. Have any of your followers seen you guys play? I hope not. It's more like performance art. We did not put that out on purpose. But it's kind of cool.

The best part of my game today was just making one white man can't jump reference. That's the only thing I could put together that was of value in any way. The shots were garbage. A lot of garbage shots. Garbage shots. I immediately went to the kick because I'm a huge fan of basketball,

but I'm going to have greater odds kicking the ball into the basket than I am shooting the ball. If you're not that talented, replace it with novelty and circus tricks.

I like your style. That's what I do. Come on, come on. I said it was. No, you came out hot. If you would have made that, I'd be like, oh my God, you went for it. You would have made that I'd be like oh my god

You went for it You would have blown us All the way around the bat And I was just about to You don't lose anything Exactly It's a good strategy And here's the thing

I did make an alley-oop And I no-fived Adam Huh? I no-fived Adam Oh yeah What's that? Andy Galpin Well his name's Andy

Andy Andy I mean Dr. Adam Dr. Adam Galpin I no-fived I no-fived Dr. Dr. Adam Galpin. I know-fived. I know-fived. Doctor.

Doctor. I'm making up guys. You know, we really bonded out there on the court. Danny did great. Me and Adam got together. We've got a lot in common. We both want to change the world through fitness. Me and Adam.

Oh my God. That's good. Before we go any further, it's going to get better. It's time to start the show. Just so you know. So loose. Go to barbellstrug.com, sign up for the newsletter,

and you can stay updated about all the cool stuff that's happening. Maybe you'll figure out where we're going to be at next. That's right. I doubt it. I doubt it.

Coming to town near you, maybe. No. The future. Could be. Could be. Yeah. But we're here to talk to Kenny Kane.

And it looks like you've drawn some interesting things on the board. This guy loves triangles. We're like, hey, we like to write on the board before the show to plan shows. So he just picked up chalk and started drawing. I was like, okay. Very nice triangle. I have gotten to see some of your explanation you put on a seminar for coaching, not just program design, but coaching. And I got to sit in on the last few hours one day, maybe two hours.

And just what I saw at the tail end, I was like, this is different. I really like what's going on here. And you've been coaching for like 30 years. Yeah. To add some context to this, you've been in the game for pretty much as long as I've been alive yeah that was when I first started coaching I was 3 years old when you started coaching

despite what your background may be or philosophy just to be interacting with people on a consistent basis for that long is extraordinary the weird thing is you don't really think about it you just start like for me like Doug I started kind of as a martial artist and soccer player. But in martial arts...

Cobra Kai Academy. Cobra Kai Academy, yes. Sweep the leg. There was lots of sweeping of the leg. But, you know, the thing is about martial arts is that, you know, age doesn't necessarily matter. It's just sort of experience and rank does. And so, you know, I got my black belt, uh, when I was 14. And what that meant is that in our dojo, we had to teach adult classes. Whenever you got your black belt, you became an instructor. It was just sort of back then. That's sort of what,

um, what happened. I don't know if that's would be legal or anything like that at this point. Um, but back then, if you're a black belt, you had to teach. And so for me, I kind of got my chops as a 15-year-old kid having to spar against guys that were two times my size. Thrown into the deep end? Yeah, thrown into the deep end. And they want to punch their sophomore high school instructor in the throat. And so I think just by kind of being thrown into the deep end through martial arts. And then at that same point, I started coaching soccer. We had some really good youth development soccer in Santa Rosa, where I grew up.

And at that point, coupled with the experience of being raised by my mom, which I think I might have explained in the last episode, but she's got like the greatest coaching I've ever seen. Kick-ass yoga instructor. What's that? She's a yoga instructor, right? No. Or was it not? No, no.

She's in the swimming hall of fame. That's very different than yoga. Yeah, I know. I realize that now. Was it like fucking yoga, bro? No, swimming and tennis. Oh, yeah, sorry. But she did also know five Adam.

Oh, yeah. That Adam fellow you met was very nice, Kenny, very nice. But no, no, no. She could spot bad movement in any sport. And I remember watching my friends in high school participate in different sports, and she was breaking down what was going on in their body. And just by being around her and her sort of knowledge of human movement, I guess I was sort of soaking that up and learning along the way. And my grandfather was the manager of

the 68 Olympic team for swimming. And so I just sort of grew up around sort of Olympic caliber athletes and coaches and was sort of exposed early on. And that's the type of thing where you don't, you don't realize that you're getting exposed to coaching, to physiology, to anatomy, to human movement. You're just around it and you're soaking it up. You see people that committed, like that's their life. Totally. Probably had to make a huge impression on you. It did. What it takes to get to that level. It did. And then, you know, I was really motivated as an athlete growing up and I, you know, I made it to like a subnational class level as, as an athlete in athlete in a couple different sports but it was never extraordinary in any one of them and so i think that's one of the things that really not to brag but i was almost pretty awesome at many things

no i was all right i wasn't great you know i really wasn't i mean i was a decent soccer player decent track athlete call me martial artist but but it was that sort of varied exposure that helped me you know i had to coach i could always coach higher than I could perform in any of the sports that I did. A lot of value there with that experience for sure. Yeah. And I think a lot of good coaches are usually people who aren't necessarily that great as athletes. I think that's common in all sports. It's okay to find something you struggle with.

Like you don't have, if it didn't quite go the way committing, if it's CrossFit for three to five years and go on on a journey, it doesn't come out the way you thought you still learn infinite amounts, even if it's all struggle and zero to five years and go on a journey, if it doesn't come out the way you thought, you still learn infinite amounts, even if it's all struggle and zero success. If you just try one single way and it works the first time, then you probably understand

how to do that way maybe, but if you try and it doesn't work and then you have to try something else, you have to try something else, try something else, and then eventually you figure it out over the course of months or years, then now you actually understand all these different approaches and perspectives. So when you get a wide variety of athletes, you understand how to offer different solutions if they can't figure something out. Right. And that's sort of, that's what's happened in sort of this part of my career, because there's like such a variety of populations

that I've touched, like a big part of my career right now, I've coached Olympic athletes and a lot of celebrities preparing them for like movie roles, coached a team of the CrossFit games in 2011. A little contrast. Yeah. Huge, you know, coach Corey Reed, who's an adaptive athlete about three, four years ago. And he was like one of the first, um, adaptive athletes to compete in able-bodied competition. And that stretched me as a coach because he couldn't see. And so he had heard about me and then they, they, they came and I started coaching him. I'm like, man, I can't, I can't physically demonstrate. Somebody's missing a fundamental sense. So how do you communicate movement without a whole set of cues? That's fascinating. It was 20% right there. Crazy. And so, you know, push my coaching

threshold to a dimension that I didn't really know possible, you know, and so much of it was just touch, feel, and in like the intuitive art of coaching, like you have to feel when somebody is not seeing, you have to kind of be empathic enough to understand how am I going to bridge the gap from where they're at physically, point A and get them to point D or E. I'm just trying to wrap my mind around this idea right now. I don't think I've ever had a challenge like that in coaching. And part of me is like, man, maybe I should. I think it's a beautiful thing.

Something to try. It's something to sell. He's actually a guy that you guys should have on the show because, first of all, he's a really inspirational guy. And at the time, we were doing something that hadn't really been done. And I mean, he showed up with, you know, he's missing a leg and he's blind. And he had vision for 21 years of his life and then got in a drunk driving accident. been done and i mean he showed up with you know he's missing a leg and he's he's blind and he he had vision for 21 years of his life and then got in a drunk driving accident his best friend was

drunk they were partying driving home like literally i think it was a half mile from their house uh you know go over train tracks at 70 miles an hour run into a tree he wakes up a month later after being in a coma minus minus leg, minus vision. Fast forward seven years. Yeah. It's like, that's heavy. It's really heavy. And so he comes and there's, there's, there's a moment and I've been there a few times with athletes, but we, I call it the orb.

The orb is a place of it. It's, it's a, it's a conduit to a deeper layer of self where an athlete goes to a place that they've never experienced. I think you found the orb in Peru. Did you, Mike? You found an orb of some kind. I found a few orbs. Well, apparently there's a lot of ways to get there. Yeah, many portals.

Ours was a 500-meter rope, but I'd be interested to see what your portal was. You should do that. I've accessed many portals different ways. Well, you know, that moment between him and I, I classify the orb off of a book

called Once a Runner and it's about this sort of rite of passage that this athlete has to go through. His coach gives him an impossible number

of... Once a Runner, you said. Once a Runner. And there's a point where the coach says, okay, you're going to do 24 hundreds and the athlete says, says okay he does 24 hundreds and then the coach goes you're

gonna do another 24 hundreds and they're supposed to be at like 60 second pace with one minute rest or whatever it was which is brutal dude it's just i did similar stuff not that many reps but for football i know what that feels like 24 and another 24 and then he then he wound up doing, I think it was 100 in the book. 100? 100s? 100. No, 100, 400s. You said 20, 400s. Not 24.

No. Hundreds? 20, 400s. Gotcha. I'm like, Jesus. Yes. That's a whole different deal. That's ridiculous.

Big deal. Huge volume, right? Whoa. And so during that experience, it was a crucible that allowed him to see a deeper level of self. Now what the coach did is he left the athlete to himself and said, you're not done. You have X amount left.

And then leaves him out. In a world of his own suffering. Yeah, in his world of his own suffering. And he's just to stay on the thing and find this sort of pounding rhythm. And through it, everything's condensed into a moment of singularity where it's like focus is so unified that he's just able to literally follow the orb. And so he's running, following this thing around the track. Fascinating, chasing dragons. Yeah. No, no, no. I mean, there's that level of clarity where everything's possible and nothing's impossible. And, um, I had a moment like that with Corey and, and we, you know, we, we had gone

through a lot because we gave ourselves basically just under three months to prepare for this competition. And in that time we had to learn everything CrossFit. So he had some lifting experience and some strength and conditioning experience, but he had no CrossFit experience. So he didn't know a snatch. He didn't know a double under, he didn't know a wall ball. He didn't know a box jump. And these were all things that were teaching him in this condensed time period. Like, okay, here's a box. You're going to jump on it. Sorry. You don't have sight, but you got to jump on it. And you know, all these experiences start to pile up. You coach everything opposite. Like you just say, you see how I'm doing my hand, do it like this or, you know, whatever. You can imagine

all the scenarios. We'd have to rethink how you propose what you would coach. Well, it's extraordinary. Yeah. And for me, it pushed, like, I always, I always look at athletes and mechanically in one way I go, okay, it's a checklist that I go through as a coach, like ankles, hips, shoulders. And from there you can see everything, right? Especially if you've got a coach's eye, you're able to spot, you know, any kind of dysfunction to the extremity. And, um, you know, for, for him, because of the missing leg, you know, his proprioception was completely tilted going up. Like we did trust still drills and track drills, right. Send them across the gym and say, okay, you're going to do high knees across. But if his prosthetic was off just a little bit, like he'd

kind of veer 30 degrees into the, into the dumbbell you know so it's just like so we had to like really really work on finding not the feeling so much in his feet and then and on his prosthetic foot but more in his hips and so we did everything to focus on where's your center in your hips which is the center of all human movement that's been talked about for 5 000 years but with him in particular not using the ground as that sort of, you know, proprioceptive piece, but the hips as a proprioceptive piece, then he could work back down and find his feet. So it was like, it was a great sort of reversal for me. And then once we sort of discovered that we could fix all this stuff physically, but the real growth is when we got to that session where he went and, and I do a drill. It's, it's basically a mental toughness

drill where you roll for 500 for time. And then whatever time you've rode that 500 in, you come back and you try to, uh, match that in meters. And then you come back and try to match those meters in time. And so ideally with three minutes rest, everybody's hitting 500 meters at the exact same time. But inevitably people get physiologically pretty fried because that sincere glycolytic effort. And then additionally, mentally you're on that rower and monostructural activity does a lot to destroy one's psyche. So on this third effort, he basically went to a place that he had never been to. And he PR'd on his, um, on his row, uh, by, I think it was 18 seconds. So on the third one, so he was going, he was, he was, you know, he was a conduit to something that was way greater than anything

he had ever sort of experienced as an athlete. And so after that, like he finished and there was that sort of thing that happens to all of us after something like that is that, that physical exhaustion, but then beyond that was this sort of cathartic breakthrough where he just starts emoting and tears. And this, this, this reservoir of pain is the levy of pain is sort of like broken. And now he's just flooding like the, the, the gym with all this emotionality. And, you know, I viewed that as a point like, okay, cool. Now I can access this athlete and really get to the stuff that we need to get to. I think it was kind of caged up by what he thought he would now be capable of after this

thing happened to him. That was horrible. Maybe he felt guilt because it was, I mean, it feels like it's his situation that he put himself in and that happened. So maybe this was just like, I can still do plenty, like a big opening up, unlocking moment. Huge.

It was just like, it was, it was that it was the, the recognizing of, of what's possible. And, and also just a release of old self. Like you, you know, we as human beings,

we emotionally, we just bind this stuff up and we hold it and we hold it and we hold it. And then it, it, it, it shows up physically and, and, and multiple manifestations, you know, everything from hormonal imbalances to performance imbalances, to just general sense of fatigue. And, and, you know, after something like that, you can, you can talk to an athlete in a completely different way. It's also extraordinary about it, man. It's like, like that you can talk to an athlete in a completely different way what's also extraordinary about it man it's like even if you can't reach

what you once were it's a good lesson and there's always the next best thing you can do right now like what can I do now what am I capable of now there's what I can't do

and that's not possible anymore fine but making the most of what you can do now and relearning things again like up front you wouldn't think it'd be so satisfying, but everything I've ever seen out of psychology

was people go through any kind of physical injury that's paralysis, it's anything. Compared to people of great fortune, when these people return to baseline function, they can now walk and get to the store. Now, in this case, use his body to generate force again. There's nothing you're ever going to do in your life more satisfying and rewarding than that.

Even before you were capable of squatting 800 pounds, now, squatting period is the biggest reward you could ever ask for. Right. Extraordinary. Yeah. It was certainly, it helped me develop just sort of my coaching philosophy. And congruent with that, I started like considering what was happening in the sort of, um, in the CrossFit world and like how I've been sort of brought up as a coach looking at the, the, the pyramid that

I have behind me. And, and so that experience with Corey and that experience just with a variety of athletes being exposed to martial arts early, um, understanding like empathy as a coaching tool and that, that, that basic, like, wow. Like the, the one thing that, that CrossFit does better than anything I've ever seen is it, is it, is it contains the physical, but that's the, that then the beautiful, most elegant thing about CrossFit is it's the black box theory, you know, put in a stimulus get an adaptation and with within that it it it it also in many ways doesn't necessarily consider the mental and the emotional qualities of human existence and you know it's a black box it's a theory it's a stimulus adaptation and that's what happens when when homeostasis when everything is talking about like this is physiological stuff we're talking about but

most people are only thinking about that they're not considering the mind the mind the emotion like most of us have like you know

I mean I've got a pregnant wife right now and there's like I haven't congratulations by the way thank you thank you and you know

but her pregnancy has been absolutely brutal so what that means is like our sleep is completely unbroken she is having a horrific pregnancy as much

as we're getting great tools to help facilitate it all out of your control it's completely out of control you could did anything to cause it totally there's a lot of frustration but you know and that's difficult for both of us because we're both people that have you know like to

exercise a lot of control in our life and then here she is as like an Olympic level athlete and now she's completely like it's all like

she can't there's so much that's just beyond her you know that could be good for you in the long run too by the way I mean

unequivocally believe that it will be and it'll be great for her because it's just you know she's learning so much about herself and we're learning so much about ourselves it's like stretching our capacity yeah but you know for me personally just training and stuff i mean it's just like i'm all over the place no prs being set at the moment it's just like dougal gree i agree that goes out the window right when these guys when their wives got pregnant I didn't hit any PRs either but man

these guys are bringing down my vibe he was so depressed I didn't get that party nearly as much as I was like you wanna go out nope was it like that

for you guys though like was there undulation and not as like a victim of of like circumstance but just like sort of a change in sort of training or was it. I've been pretty lucky so far in the fact that I have not had the experience that I

feel like a lot of people have had. You said that the other day. Yeah. Like I feel like you're really lucky. Yeah. My wife had a kid three months ago and I've slept fantastic for like the last year. A lot of people probably just heard that. People were like, fuck that guy.

They're taking their iPhone and throwing it out the window. That's right. We both have really awesome wives who do a lot of great work with those kids. My wife is the shit. She takes care of everything for me

and just lets me go have fun all the time. Shout out to Janie and Marcy. You guys are awesome. Yeah. But that said, even if you're not doing too much, even if you're just laying there,

you're going to hear like terrifying screaming, screeching at 3 a.m. a lot of time. And that's going to, you're not getting eight crisp hours of sleep and it's okay. Cause it's an acute thing. You have to, I think I've learned that if you just back off and be fair to yourself, you can recover well enough to at least preserve strength. Right. Like as a good thing, as long as you're doing something productive, even in times that aren't ideal, you can preserve and you can, you can set up a good foundation for when you know in six months it'll be better. So you can set up that time scale and you'll be fine.

Right. You can just get over, yeah, today's not the best day. Okay. That's okay. That's fair. In two months, you're fine. You can be better than you are before you had the kid. And I think, you know, I mean, you've got a great tool set to sort of understand that.

And as, you know, as we're sort of talking about this, one of the considerations was that, you know, a lot of people, a lot of the population that's following functional fitness of any kind doesn't necessarily have that awareness or tool set. And so I started thinking like, well, how can we sort of change this? And I started thinking directly, how can I change that with the population that I have direct control of, which is CrossFit Los Angeles. And so, you know, we did the games in 2011, which stretched me as a coach, you know, worked with Corey in 2012, which is CrossFit Los Angeles. And so, you know, we did the games in 2011, which stretched me as a coach. Did, you know, worked with Corey in 2012, which stretched me as a coach. And then, you know, through that summer of 2012, I started thinking about, like, what is missing in CrossFit coaching? What's happening in the market? And then I

started realizing a lot of things. And so I wrote this up. So once we come back from our break, we will check out those things. Those things we were supposed to check out like 20 minutes ago. 20 minutes ago, right. This is Tim Ferriss,

and you were listening to Barbell Shrugged. For the video version, go to barbellshrugged.com. Barbell Shrugged is brought to you by you. To learn more about how you can support the show, go to barbellshrugged.. Barbell Shrug is brought to you by you. To learn more about how you can support the show, go to barbellshrug.com and sign up for the newsletter. And we're back. You're about to find out. All right, cool.

Should we? I mean, it's a good story, I think. Chris, you should tell it. We should tell it. Before we get to the pyramids over here. The pyramids. They're as tall as their bases. One more detour.

No, Kenny was saying how Mr. Tony Hawk Mr. Tony Hawk sir legendary skateboarder and hero too suburban youth all over the United States in the 80s and 90s and what not

we say he's in he's in the stopping grounds here in our town of Encinitas our new hometown Carlsbad yeah yeah Carlsbad area and it just happened

to be about a year ago a little more we were in Las Vegas for Grid right was that it yeah and then we were like yeah we got oh all this work to do changing the world through barbell shrug one episode at a time oh but we don't fuck do not hey ctp you want to fuck off

and go try to get a picture with tony hawk he was doing an appearance we learned through his instagram down the strip at the uh was the mgm ctp there was a big conference going on way down the strip at a large casino hotel thing with franchisers and franchisees. It was a licensing convention. Yeah, so in this event, you could show up, pitch Tony Hawk, like, hey, Tony, I make dolls and whatnot. Let's make a kick-ass Tony Hawk skateboarding doll with your name on it. It would be cool to make a billion dollars. What do you say? Awesome, right?

You do that deal there. So he's like that's the kind of deal that's entertaining but we show up we sneak in under the guise that we are

barbell shrugged we didn't lie that's what we put down we lied on the bottom part of that we said we are toy manufacturers

barbell shrugged and it worked they let us in we're sitting there they gave you like credentials like they printed off like legit

like PVC legit electronic embedded like there's chips in the cards you cannot get in without it like yeah we

they're kind of like adult toys we entertain adults is that true technically absolutely so we get our badges we get our badges

we fucking sneak in into this big like toy there's like Jurassic Park logos this is legit this is like big media stuff we sneak in into this big toy. There's Jurassic Park logos. This is legit. This is big media stuff. We sneak in.

We go, oh, shit. CDP, look. There he is. Fucking Tony Hawk. Standing there in front of his booth. A big picture of him going like, yeah, I'm fucking Tony Hawk. Skateboarding on his knee. Looking cool.

He's there. To be honest with you, pretty bored. This is the sexiest event to be attending. And as people come up to me, I go, what do I do? CDP's like, I got an idea. So I go i go hey tony uh hey tony we do a podcast you may have it's itunes it's good like top uh hey listen we're a fan can i get a fucking picture i completely fucking just drop it i get i'm like i'm this guy right now Tony fucking Hawk we look cool just now let's get out of here high five we fucking did it yay to us only person knows how lame we are is Tony Hawk

everybody else everybody else thinks is fucking great and CTP was there too but hey I'm not gonna lie man like and growing up in 1980s suburbs and like my brother's big skateboarder I fucking knew who the grade was yeah i was i was a fan i couldn't i wasn't old enough to do this stuff my brother had bleached hair and we had a half pipe in my backyard everything yeah and i was fucking legit kind of like oh man this is fucking tony hawk yeah it was intense that's that's the shortest version of tony hawk story i'm prepared to tell yeah i did a barbell buddha podcast episode on it was pretty on about that experience yeah i told it all in great detail i almost ruined one of his video game uh i guess pitches like it was at the house that they moved

into here in encinitas i like they hadn't they literally hadn't moved in the house he was using it for a meeting i didn't know that you're thinking about putting scooters in your games but i come up and they're meeting with i don't know which video game company it was like 2004 or so and so I come up up the stairs in my underwear I'd just woken up and they were having like a real business meeting

you didn't have a direction or anything did you what's that you didn't have a bone or anything a large one as large as I can make it hey Tony

as large as I can make it and I had these boxers with piggies on them it was really weird yeah don't blow this house down. Go ahead, dude. Yeah, no, that's the end of the story.

It was just super awkward. And I'm like, I'll go downstairs now. I could tell that I ruined some business. Coffee in the cupboard? Thanks, I'll be in the kitchen. Do you have a raging boner? I wish that got me. No, I was saying hopefully it did not have a raging boner.

Anyway, the pyramid. Kenny, look at that. But I'm just amazed that you lost. No, the pyramid, Kenny. Look at that. But I'm just amazed that you lost. No, sorry to stay on this. I know we want to get to this. But you're so good with people that it amazes me that there was a choke shot. That was a choke shot.

Yeah. Maybe now I'll be better. And also, I can guarantee you one day, one day when it happens, because I'm secret style, I'm telling the universe I want this. When Michael Jordan comes on this program, you're going to see me do it on the show like listen Michael Jordan sir remember that time you hit that shot in Cleveland fuck that was a good shot sir you fucking beat the Cavaliers man

remember that time you and Isaiah Thomas you fucking crossed over man that was great that was real good I know I'm fucking Michael Jordan that's what he would say it's weird there's layers like cruising around with you guys like so many people are like oh you know but then there's layers I mean there's always. It's weird. There's layers, like cruising around with you guys, like so many people are like, oh, it's you. But then there's layers. I mean, there's always layers in sort of celebrity. There's layers where me and some people get on

our knees, not in a gay way or anything, but I have to say, Michael Jordan, we love you. We love everything you achieved on the court. Your personal things aside and all that, you're my hero still. I'm 34. I'm practicing every day in my backyard just trying maybe one day

to play horse with you. Sir, do you think in my backyard right now after we shoot the show we'll do horse? One day. One day. One day.

You guys ever been nervous? No, you guys are good. Well, not on you, Kenny. I've never been nervous. No. Right? Never been nervous. No, but I mean like

with, you know, peoples. Randy Couture made me a little nervous. Oh, okay. Yeah. Yeah. That was like in 2006. Yeah. Yeah, peoples. Randy Couture made me a little nervous. Oh, okay. Yeah. Yeah. That was like in 2006. Yeah.

Yeah. 2006, 2007. But that's probably the last time. I don't know. Doug, I don't feel like you get too. Not around celebrities.

Yeah, yeah, yeah. I don't have any celebrities that are like my like hero, like my hero, my whole life, that type of thing. And I never really had that.

Yeah. And anyone that I met that I thought was kind of cool, they weren't, because they weren't my hero, it was just kind of like, Hey, nice to meet you. Right. And anyone that I met that I thought was kind of cool, they weren't, because they weren't my hero, it was just kind of like, hey, nice to meet you. Right. And most of the time,

it's like a, it's like someone that's like super, super famous. It's like I'm at an event and everyone knows they're there and there's like a line and it's like everyone's like supposed to go up

and just be like, hello, and then like take the photo. Right. So I'm not nervous in that situation. But if I just like saw someone like Randy Couture like at the grocery store and I was like,

I'm going to go talk to that dude. Right. Like Randy doesn't count necessarily because I used to train at his gym for a long time and whatnot. I met that guy a million times. But someone else that's similar caliber, super famous, if I was to walk up to him all by myself, in that case, yeah, I'd probably be a little nervous. Yeah. Yeah.

I was nervous when I met Kenny Kane at the CrossFit Games last year. Christmas, Abbott was like, you've got to meet this guy. I was like, man, I don't know. He's pretty intimidating. Saw him in Tahoe., you've got to meet this guy. I was like, man, I don't know. He's pretty intimidating. Salma Tahoe, he made me laugh for 45 minutes straight. Side switches.

We're going to do a hard stop and we are going to talk about the stuff on the board. So, tell us what that stuff is. I'm so glad to be here. So, we got talking

during the mastermind conversation this week about like, what's happening sort of in the fitness industry. The mastermind. And, about like what's happening sort of in the fitness industry. A mastermind. And, um, one of the biggest concerns that I had in about 2012 going into 2013 was how people were, um, approaching CrossFit. And that was, um, that if you look at the original pyramid of fitness

that, that Glassman put out 10 plus years ago, it's pretty profound, pretty simple and extremely elegant. Like at the top of it, you know, he's got sport, which is sort of what we're supposed to use the thing to train for. And then underneath that, you should be able to handle some external load, throw some things around underneath that. You should be able to handle your body with gymnastics and have some general body control underneath that let's hope that your heart and ticker are working so that you wake up every morning and you're able to oxygenate your blood and move around underneath that you know he put nutrition and i thought like as a as a base of a of a fitness pyramid that's like brilliant this is where the gelato goes this is it's what's that

this is where the gelato goes this is where the gelato goes and then so in in in the sort of sport element one of the things that i was noticing somewhere like at the tail end of 2010 2011 and 2012 especially like this pyramid basically got flipped upside down so the prioritization suddenly shifted so the sport suddenly wasn't necessarily the sport of life going out to play with the kids explicitly or picking up a surfboard or going mountain biking or skiing or whatever. It suddenly became like the sport of exercise. And as media started to pay attention to that, so did the rest of us. So does all of us coaches. I fell into that. I started programming really hard for people that wanted to be regional level athletes. And then, you know, underneath that, you know, there's,

there's using weightlifting and throwing for conditioning and for an advanced athlete, that may be extraordinarily appropriate, but for the general population, I would say probably not necessarily so. Right. And that started to concern me as, as a coach to a community and a thought leader in fitness is like, look, that's this is starting to, you know, get where, you know, CrossFit as a brand doesn't necessarily want to associate with injuries. But the marketization and the expression of how CrossFit's coached and programmed is under the priority of fitness sport. And, you know, that would imply, okay, yeah, let's say that you have some control of your body, but not necessarily prioritizing that. Right. We're more concerned about the metrics of the sport of fitness. Yeah. And who's the best and what are they doing and what can we do to replicate that when that is, in my view, very inappropriate for the general population, especially for what the original sort of intent of the whole thing was.

The population in general should be building foundations. Foundations, man. Skills. Skills. And then underneath, you know, this, like the metabolic conditioning was for the advanced athlete that was getting taken care of by these sort of advanced maneuvers. Yeah. Underneath that, you know, nutrition basically got inverted because you've got genetic freaks

who can, in many cases, do whatever they want nutritionally. And some of them are so, you know, energy consumptive that they can put literally just about anything. They can put 7,000 calories in and they're going to burn it up. First thing I thought of was Michael Phelps' story of McDonald's meals just to try to offset the calories he was burning. Absolutely. So suddenly this thing gets flipped. 2011, 2012, 2013. I'm looking at that going, you know, where did this go?

And the prioritization of what I call the physical on the original sort of pyramid, that this priority on the physical and just being the best at that became this sort of the priority. And, you know, what sort of concerned me is that there was no sort of layer of context underneath that. And so what I did is I developed a training methodology that says, look, this is a brilliant, brilliant and very elegant description of how physical fitness should be expressed for the majority of the population. Makes more sense than a food guide pyramid. Say that shit right now. But underneath that, what's missing for me is the population. Makes more sense than the food guide pyramid. Say that shit right now. But underneath that, what's missing for me is the context. And we sort of referred to this a little bit earlier, but that is, you know, what I qualify as the mental and the emotional

components of training and exercise. And so if context is off or misaligned, then the sort of intent or the objective of what it is you're trying to do will also be misaligned. So, you know, if you're looking at like the average person, developing some mastery of the basic skills takes a lifetime. The human being moves in seven ways. And like, if you're not focused on coaching those seven ways, somebody is going to make a mistake and wanted to line somewhere. And so what are those seven ways? Well, so let's talk about it. You got your running, you got your jumping, you got your squatting, uh, you got your pulling, you got your push. I kind of condensed, uh, pushing and pressing. You got your shimmy fit. Well, the shimmy can be kind of a quasi twist and rotate. Oh, gotcha. And depending on how much you shimmy, it can also be a flex and extend.

Mine looks pretty quasi, too. But that would be the seven. So if you want to get some more flexion and extension into it, that's totally up to you. Great mobilization drill before training. Look at you. It's very great. Let's try it. I don't want to get that on camera.

Don't get me shaking my chest on camera. What are the seven? Before Chris derails you. We got running, right? So it's a basic foundational thing. Somebody could throw swimming in there, but you could apply all the six that I'm going to mention and say that somewhere...

Locomotion, maybe? So you got running, you got your squat, right? You've got your pushing and pressing, you got your pulling, you got your flexing and extending and you got your twisting

and rotating. And so those can be And jumping. And jumping. And yeah, I said that the first time but not the second time. And so there's your seven.

And if somebody invents an eighth, I would love to meet that person. But no matter what you're doing physically- I think we can do it tonight. I think you're right. Later, I'll turn the lights in here red. We'll find a solution to that. Find extra layers of experience.

Dude, that could be your orb experience. That sounds fun. Barbell boot. Hey, man. That was crazy last night. I know, that floating orb. Fuck, man. I came out of nowhere. I developed the eighth movement. Yeah. Dude, that was crazy last night. I know that floating orb. I developed the eighth movement.

Dude, that would be next. It's fair to point out that these seven things you're talking about, everybody has to work on this their whole life. Everybody. Like my wife is an Olympic level runner and she's not done with that basic maneuver. That's genetically programmed. Like jumpers, like Olympic lifter. I mean, one movement and let alone we're combining them all with average populations that aren't genetic

freaks with a little bit of coaching. It's great context. So if we break that down and go, look, if we bring it back and say that some point we need to practice. Like a lot of this has to be practiced. And when you're practicing things, there has to be some sort of, uh, mental and emotional modulation. Like you can't just attack that. There has to be some sort of process of learning and that's sort of universal. Some people are faster than others, but just a context of slowing somebody down and go, look, you got to practice this maneuver until you're good at it. As opposed to pushing the intensity all the time, thinking that I got to go in here and go, look, you've got to practice this maneuver until you're good at it. As opposed to pushing the intensity all the time, thinking that I've got to go in here

and whatever's assigned, I've got to hit it as hard as I can. Totally. That's not necessary. Totally. And with the preoccupation of what became king and champion, suddenly so many people within gyms everywhere

started to focus on that aspect, that intensity aspect, when their sort of form and mechanics didn't push them in that direction that they should be. On top of that, all the stuff that we'd mentioned before, like the typical hormonal shifts that most people are going through every single day with different stressors affecting them in sometimes minor, sometimes profound ways will necessarily affect your physicality and also like your psychological engagement.

And I love to refer to it as like, you know, an emotional Yosemite Sam. Like there's so many gyms that I saw people have 18 month members with and these members would come in. And if you talk to gym owners across the country, you can diagram this statistically, like how long is this average membership?

Somebody comes in for 18 months, they go hard in the paint, bang, bang yosemite styles and then they're fucking burnt out yeah and then you're like okay wait this was a lifetime program right no they're back at spin class they're back at yoga not that they'll fuck that i'm never doing that totally they're done they've shot their emotional bullets is this the negative side of people talk a lot of shit about what's going on in modern fitness gyms this Is this where it's coming from too much intensity, too quick, nothing wrong with what you're doing is too much of the same random mix all the time without the foundation. I think that the intensity without the foundation is, is flawed. And also just analyzing people and having

that, like as a coach, there's some artisanship of, human beings. You've got to – Joe Douglas was the coach of Santa Monica Track Club. He was Carl Lewis' coach. I had interviewed him for my podcast, my last podcast. And, you know, he told me he used to look in the whites of his athlete's eyes before he would program for the day. And that to me says so much because he could just look at an athlete and kind of go, I know where they're at. How many bull hits did you take

before you came to the track today? Carl Lewis. Oh, man. Late last night. Whoa. Oh, that stanky stank. So, you know, and this is... Come on, Carl, take a joke.

Sorry. But this is a coach with he had uh 64 American records and 37 world records so when you know when I'm learning from a coach of that pedigree and going okay now clearly he is like he's an expert at biomechanics he's an expert at physiology he's an expert at understanding adaptations but it wasn't at a certain point you bend the curve you understand all that that becomes of your part of your matrix flow the next level is being able to coach people where they're at and so within that i developed like an algorithm to sort of

protect communities and the algorithm basically says look we're going to test retest and five different energetic domains like or three different energetic domains, and then two sort of floaters. In other words, on day one, you do a glycolytic test. On day two, you do a phosphagenic test. On day three, you do an oxidative test. Day four, sometimes you can mix it up. You can do a barbell composition workout, or you can do a lactate threshold, which is more theoretical for the sort of physiology geeks out there. And then the fifth day would be sort of a body weight composition. So how you're handling.

And then you can do. Heavy, light, slow, fast, body weight, barbells. You're testing everything. See what the weaknesses are. Yes. then can say, A, I want to focus on these movements within these domains or, and, or B, like I want to have breadth of fitness and be able to test and then retest 12 weeks later, all these things and find out how much I improved. And so I developed an algorithm by just basically locking myself in an apartment for two weeks and just getting, you know, all my legal pads all over

and putting it up on, on a whiteboard. Perfect mind style. Yeah. I mean, it was just like I literally couldn't stop. Once I started, I couldn't stop putting this thing together, going I'm going to find out some kind of formula to be able to prioritize different movements. So like let's say the way the algorithm works is you pick your priorities and then those priorities have

principles of adaptation. So that's your starting point. And then within that you go, how many level, how many exposures are you going to allow your population and what limitations of volume are you going to allow as well? And so those are what I call the rules. And so that is the foundation of the, of the algorithm. And so the algorithm basically spits out the movements that you do on all the different practice days during the cycle. And so what that does is it allows the student population to get consistent exposure to the movements rather than just hopper method, like you're going to adapt. Hope you have good coaches. You know, it's like, no, no, no, let's stay consistent and disciplined about repeating these movements

because why that's when you learn it's when you learn and you can know nobody can ever perfectly execute a push-up an air squat or pull-up there there is in the most advanced athletes there's always a great coach can probably find one thing just physically and then mentally and emotionally that's where that that's where to me, like profound coaching and life impact comes. And so, but that you can't deliver if you don't have context, you have no leverage as a coach, if you have no context to step into. So when you were coaching classes under this methodology, you go, look, here's the priority. This is why we're doing what we're doing. We're consistently exposing you to these movements. And as a student of this coach, I'm asking you to bring down your intensity, bring up your mental intensity on what it is we're doing in the moment.

Continue to repeat this, execute this with some discipline and evolve your movement. Because in the end, the application of these movements, it's what's going to help you as a human being for your entire lifetime. So what I'm talking about is like a longevity program with an emotional practice that resembles life. Because within our formula, it's like 60% of the days are practice days. So that allows for that consistency, but not that Yosemite Sam stuff that I was talking about. Then I have the competition days where it's like, these are the days that you got to, you got to bring your, your, bring the heat and like, let's see what you have. We've been working on these things. Now we're going to put them together in a, in a test, a test of your

fitness. Let's see where you're at. You got to bring it, you know, between the ears and you got to bring it from the heart. And then the, the, the final piece is what we call mental toughness days. And we might switch that, you know, that, that I borrow from my mentor, Mark Devine, who you guys have talked to. And, um, the mental toughness days are about that sort of predetermining who you are before the workout starts. So it's, it's in many ways, it's the development of character. So if you look at the scope of the program for a lifetime, the mental toughness days are an opportunity to go, this thing is going to be difficult. I'm going to step into it and predetermine who I am and what characteristics I want to represent as a human

being. And I will not be swayed from that. And that's long reps on a track. Like, yeah, push yourself into dark places to find out what you are. Totally dig yourself out of the hole, go there, you know, discover new layers of yourself. But I honestly don't believe in any, any best practice thing that I've ever seen in sport, the model of hard, hard, hard, where there's not the process. There's, There has to be some sort of disciplined martial arts, sort of like execute, execute, not good enough. Let's repeat. Let's get this good. Let's get this right.

It sounds like a lot of your approach to training is informed by your experience in martial arts. Oh, this is completely informed by a lot of Mark Devine, a lot of martial arts, and also just looking at athletes of any program that's ever worked. I mean, you're always working, always tinkering on something, but you're not doing that at a hundred percent mentally. You might be, but that's where the mental intensity needs to be. But providing that mental intensity

with physical intensity all the time, I don't think for the average person is sustainable. And who are we? We're leaders of fitness for the average person. So like, to me, the conversation has to evolve to a place where we're talking on deeper levels with our athletes and clients. Like, look, this is not, if we, if I'm running you against the wall every day, we're not going to be here in six months and you're not, I'm not going to be your coach. And this is meant to be a lifetime relationship where we're developing together. And, you know, that's the principle of this sort of, you know, methodology is to look at this and go, look, we have an opportunity to learn from this. As amazing as what we're watching, and I jokingly said, hey, we left when the true forms came out, you know, but you know, as remarkable and

as unbelievable as that is at some point, that's not who we're really trying to affect. We're trying to get people right to go out and do their lives very healthily. And within this context is like this pyramid to me is the physical, which is, what is the physical 20, 30, 40%. But in this mental and emotional development, I put the word infinite there because to me, that's infinite fitness. Like, yeah, maybe your metrics will, with age and time, maybe decline. But if you're mentally on it and if you've got your heart in the right place, you're going to continue to evolve with that discipline, physical practice over the arc of time. And that's like,

that's, that's what I'm really like about with this, with this methodology is like, look, this is, this is meant to be long-term and we need to be doing these seven movements for as long as we're and keep working on little nuances and as boring as that may be. But sometimes we can create some excitement by having a competition workout or, you know, having a mental toughness day and varying it, you know, but, but, and that, that, that represents the variation of life. It's not, you know, every day we just, you know, go hard. There's a lot of people I think that would disagree with me on that. Like go hard every day.

Like that's just, that's a, that's a man's life. And I'm like, at what point do you work on something? I think you should Spartan the fuck up. How about that? Spartan the fuck up. How about that? Spartan the fuck up. It's funny. People chase the inverted pyramid because they want performance. But the funny thing is you get happy,

you get satisfaction, sustainability from the other model you're pitching, but you also get the performance from that. Totally. Because setting it up appropriately is how you get it. Totally. And with our model, with the test retest,

it's like, look, we're helping average populations just get better. And we're not, you know, and the thing is, is like, you got to put that in the hands to me of the coach. This methodology requires so much of a head coach or somebody who's programming that understands the population and can look at a thread like, look, my community sucks at pull-ups. So we got to, I don't want to think about that in this first cycle. I want to think about that. We got to develop this over five cycles, which is a year and a half, two years. Like, but, but think about that with like, okay, that's going to be a principle that we're going to follow. And

I know that with some mastery will only come with exposure and time. And you have to talk to people out of the trees at some point and go, guys, I know I fell in love with the same thing that, that euphoric feeling that these high intensity workouts give us. But at some point, if we're not working on it, on the basics,

the foundations, something's going to slip, something's going to go and we're not going to be able to come back to fight another day. And so, you know, that, that,

that's the conversation that I'm really interested in having is like being able to come back and, and have some up here. And, um, you know, now we, we just started, we, we did our first, uh, seminar last, last, uh, October. We're going to offer another one this October. Um, if people want to check it out, they can email Matt at CrossFit LA. We're going to have our website up in August. I'm not sure when this episode is going up, but the website for all this will be up. This week.

Okay, cool. That's fine. Next week. Yeah, so all this stuff is going up. But in the meantime, if somebody wants to reach out to us, you can email Matt at CrossFit LA. Mike got tickled.

It doesn't matter. Goodness gracious. Mike, what happened? You almost got to the very end and the wheels fell off. It's okay. Oh, we brain farted together. So, yeah yeah any questions dude uh you did a great job explaining that man i was like yeah context man all right

i'm curious about this algorithm okay like like i want to, so every fifth day, it sounds like once a week, you're doing a competition, and then once a week you're doing. Yeah, so this is how it will look. I don't know if I have enough space, but I'll erase the pyramid that we want to get away from, unless you're a games athlete. This guy over here. iTunes.

Yeah. Talk it out, Kenny, for the iTunes listeners. What's that? Make sure you talk it out for the iTunes listeners as well. Okay. If you're on iTunes. Go to YouTube. Go to YouTube.

Barbellshark.com. Barbellshark.com. The video there. So P equals practice days if you're on iTunes, and those equal 60% of the training days. Competition days. Oops. So that's C, equals 30%. And mental toughness days, as we're calling them now, equal 10%. And I write this Monday through Friday.

On the weekends at our gym across from LA, we completely go off. We do something completely different than this. And that, again, is just for the undulation of the student experience. So there's some diversity and all that. And so for our, you know, very, we have a very sort of average population as I'm sure most CrossFit gym owners have. It's meant to have that sort of organic fluctuation, which is precisely what we're after. But on the, on the practice days, this is where the algorithm is executed. On the competition days, the way that we generally do it is about 50% of the competition days are movements that we're working on in the algorithm. And then the other 50% of the competition days are something that we have not been doing. So you're balancing novelty with repetition of practice.

Exactly. Exactly. Exactly. So there's still some Hopper-esque quality to it and some, you know, be prepared for the unknown and unknowable. But progression as well. But progression as well. So it's balanced. It's very balanced that way. And you know, the mental toughness is 10%. So if you were to look at like two weeks, Monday through Friday, Monday, Tuesday, Wednesday, Thursday, Friday. Um, what I would do is I'd say, okay, this is a practice day. Monday is a practice day. Wednesday is a practice day. Friday is a practice day. And then the next week I'd say Tuesday is a practice

day. Um, and then, um, Thursday and Friday are practice days. So what that means is I have four other days to fill in. So I'd go, all right, well, this is a competition day, Tuesday of week one. And then Thursday of week one is also going to be a competition day. Then on the Monday of the following week, we know that we've got, it's because it's 10%, we've got one mental toughness workout. So you put an MT day there. And then that also means that you've got one competition day left. So now you've got 10 days representing 100% of this algorithm. And so there's the experience. And what this does is for gyms that have memberships that come on different days or consistent days, it sort of solves that like sort of market problem, right? Because you're

going to, if you only were to have your competition days on Mondays and Wednesdays, there are people who come on Tuesdays and Thursdays and they would never get that experience. That's right. So you want to, you want to change in the algorithm. They always come Monday, Wednesday, Friday, you keep it constantly changing. So I look at this and so the algorithm works like this within a three-month cycle that means you have 18 days to program and then the movements replicate themselves the second six weeks of the program so you you would multiply this grid by three times and you would sort of make sure that these practice competition and mental toughness days are falling on different days because you, you want to get, you know, you want to keep, keep switching it up.

It's like a template that keeps a structure to how each month sort of unfolds. Absolutely. Absolutely. There's a rotating balance in these stimulus. There's a lot of, a lot of structure and a lot of fluctuation simultaneously. And so the, the algorithm again is that's completely dictated by the coaching staff developing their Monday, Tuesday, Wednesday, Thursday, Friday test. So you want a glycolytic. An example would be Fran.

Okay. Give me two barbell movements or two phosphagenic movements that you'd want to see on Tuesday. Anybody. Come on, you guys. Power cleans. Okay. So PC and then I need another one. Give me a strength lift, just raw lift.

Double. Okay, DL. Okay? So I would immediately identify this if I was problem solving because I've gone through the algorithm. I'd go, look, we're pulling twice. So I'd probably go, let's change one of these to, um, I'd probably change this to a squat front or back,

but regardless, let's just keep it there. And then, um, not that you're wrong, Doug at all. It just, so Wednesday,

Wednesday, give me a couple of metabolic conditioning movements. Uh, and it can be a kettlebell, double under swings, double lunges on the block with KB. Uh, okay. What'd you say? KB lunges, double lunges. Walk around the block with family. Okay.

What did you say? KB lunges. Catapult swings, walking lunges. Okay. Bear crawls. Okay, perfect. Okay.

And then Thursday, we do lactate threshold. So for those that don't know, that's, you know, an energetic system somewhere around 10 minutes, minus two, plus two. But it's sort of,

you know, using lactic acid as energy. More theoretical than we necessarily know a lot. system somewhere around 10 minutes, minus two plus two, but it's sort of, you know, using, uh, lactic acid as energy more theoretical than we necessarily know a lot about, but there's a lot of workouts that are pretty, I love that time domain just to test people. Um, the other thing that I can do here is a barbell complex of some kind. So I'll, I'll mix that up. Um, so I just put BBC and that can mean different things to different people in the context here. It is barbell complex. And then Friday is you can do anything from Cindy to Barbara and, or you can write your own. Sorry for, I know that those that are going to YouTube,

sorry, I was a teacher for many years and this is how it's been for any of my students out there. It's always and will continue to be messy. Anyway, the Friday is a gymnastics basic combination. So within this, you've got, you look at Fran, you go, okay, we're addressing a pull-up and we're addressing effectively a front squat and an overhead press. It's a thruster. So then this gives you a certain number of movements. From that, You go, we've got X amount of movements that we're going to expose our, to our people to within that use coaches. And this is what we do in the seminars, help coaches understand how to prioritize what's

appropriate for their populations and teach them like the next part of this, which is that that's the key part is like, how do I identify, how am I going to advance my population? But the biggest thing is, is looking at fundamentally balance. Cause you could very easily have Diane here, right? Deadlifts and handstand pushups and come back and do two more pulls on this day. And then, well, you got kettlebell swings. Okay. Now we're starting to get redundant with that sort of quality, that style of movement where we're starting to pull a lot and that posterior chain three days in a row, should there be some undulation? And there are times to be redundant with the movements if you're thinking ahead. And there are times when not to be, but when we first teach people, we say, look, we're seeking balance, especially your first

three cycles. So as you go through the week, you start to figure out what are the movements, how are we keeping them balanced. So if you're going to do a barbell complex, you certainly don't want to be too repetitive of anything that you're seeing earlier in the week. And what that does is it guarantees a variety of movements that the students are exposed to and getting different stimulus. And again, you're covering the simple seven. So it's not like the sort of the way that we are all sort of taught, like let's make sure that we're matching gymnastics with weightlifting. It's more like identify your population's needs, create some balance, create some diversity. And then within this, you can create scales. Like I had for the progression, I looked at like one year, like one thing that our student population is not good at is muscle ups and snatches. Like that's just not the popular, we have an average

population of 38. They're coming in, they're high level professionals that come to CrossFit LA. They're not like 22 year olds, like I can't wait to, you know, hit a hundred kilos snatch. It's like, it doesn't matter, you know, but we have to, we had to progress that development. And so my goal was like, look, what if we can get a couple of students to RX Amanda? And then the rest of the time, people could look at the application of the muscle up. So I went, well, what does that look like? Well, we suck at pull-ups, so we're going to develop the pull-ups. So that's going to progress eventually to the muscle up. Then I used a lot of Carl's progressions and the third cycle and going,

look, the way the muscle-ups taught is you're in a hollow position, which is a very important aspect of flexion. And then at some point you hit extension if you've got bands underneath the rings and support. So now two really critical, flexion and extension in human movements. Let's get good at those. And then severe flexion as you flip yourself over with a pull of the leg. And so even for our population that practiced and will never get, and even if they practice to infinity, will never achieve a muscle-up, the teaching of this and the exposure was applicable as movement lessons and skills. So we as a gym, it pushed us as coaches to go, because what gym with average populations wants to wants to teach muscle ups, but then you have to break the movements down and go, where's the value

in the movements? The movements is in the basics, the basics, everybody should be able to do. If your population can't do the basics, you're doing something really horrifically wrong. So like break down advanced movements and have them stay in that modification, whatever that is. Yeah. And so then we got this population to, we were actually able to get a couple of people. But I want to do muscle up. Right. And so we work it on that, that basic flexion. And then for you, as we progress, that might even turn into a pull-up, which would be huge for the person that says, I want to do like, and they're, they're, they're going, they're, they're disconnecting. Then for the person that's impatient. I saw it on the

internet. I want to, I want to muscle up right now Then for the person, I saw it on the internet. I want to, I want to muscle up right now for that person. We come back to the gravy of the coaching, which is contacts. Cause then you have leverage over the students say, look, this is all about like, you're not there yet. We got to work on these foundational basics to get you there. And that's a powerful conversation because it allows non-fire breather coaches to affect fire breathers. So even advanced students can be coached by people who would formerly go look at their coach and go, I'm better than this guy. I don't need to listen. This is a 47 year old soccer mom trying to teach

me something. And now I'm in class, you know, I developed this methodology. Now me as I'm not like the world's greatest CrossFit or anything, but I'm in and all my coaches, I'm listening to them again, which is awesome because I'm a student in the class. And I know that these, these basics, Kenny Kane has a lot of work to do at, at infinitum. And I can go to my own classes in my own gym and go,

I need to work on the basics again and again and again and again. And I can appreciate that. We all do, man. Yeah. We all do. So, you know, this is the,

the, the, the thing I don't, did that answer sort of the question on the structure of the algorithm? That was great. And that's how, that's how it's founded. I think people are going to leave this and go, Oh, okay. I can play with this. Yeah, absolutely. I mean, like I'm, I'm more than happy if people were like thinking, cause that, that's what I want to change. I want to change the way that we think about how we coach coaching coaches is what, you know, that's what I want to do. Cause I feel like if we can coach the coaches, the coaches, the people that are going to change the world. I'm afraid almost people will look at the algorithm and get caught up in that, but going back to context is use the algorithm, but communicate to the athletes the context in which you're doing that day.

I think a really simple way to look at it is to go, look, I'm going to provide you with absolute science, but I'm going to guide you as an artisan coach. So it's where science meets art. I like that. Yeah. It combines the two things. And I might have mentioned this on the last podcast. There's a big discrepancy. You got your cheerleader coaches and then you got your technicians.

Technicians are boring as hell. But motivators can be as annoying as hell. And what we're looking for is a balance of the two. And that's what I call a coach. Somebody who can do both. Are you a master technician, even for people that are better than you, doing things that you will never do? And can you affect them in the right place mentally and emotionally? And that's the art.

And so, you know, this allows this platform allows for the coach to communicate this in sophisticated, you know, ways. So that's what, that's why we let David be the head of coach of faction.

Cause he is that blend out of all, almost all the people I've ever met, technician and motivator, that combination of the two where a lot of people are very one sided. Fucking David's the man on, on, on blending those together and being very good at both. And you can see it when somebody is that as both, like, you know that, and that's, that's a powerful, that's huge for a population. Look at him. He's strong. That's cool. And that's huge for a population. That guy's blue. Look at him. He's strong. That's cool. And that's how you guys knew though too. Was that intuitive or was it something concrete that you thought about?

It was very obvious very quickly when David came onto the team. It wasn't like hard to see. It was like, oh, okay. Oh, yeah. Yeah. So it was like he'd been there for like three months and it was, we could tell. So this is meant for those people that want to just like you know develop their coaching

acumen to another level and again if you're coaching infinite fitness I mean listen if you're in this for just sheerly

monetary reasons like if you're coaching people between the between the ears and into the hearts like that's that's

that's the longevity of your market too I mean that's a whole that's a very powerful conversation but building real relationships with people. Exactly. It's kind of a two-way street and a value exchange.

It's really beyond just you made them stronger, they gave you a little dough for it. Totally. You'll always be more successful when you get a client for life. Totally. You get a client for like three months and then they got to like go do something else because they don't like you or they're injured or whatever. If you have someone for 30 years, you don't have to worry about finding more people for your gym. What's really great about all these ideas about what you've recommended

through coaching, how you would structure the pyramid, keep context. This seems like it would apply. You get good at this and everything in your life would kind of fall in line because this is how you should approach probably everything, laying out appropriate expectations, knowing that there's a series of events that will happen this week, this month, then next month. These effects will stack and build. Yeah, and that's the exact same thing.

I look at this as a correlate to life and a correlate to the sport of life. This is very directly related to sports, and to me, it resembles life to a T you know, the, somebody could say, well, I want 20% or what? Like, I mean,

this, this, the algorithm looks like something I would apply to business or, or to my personal life is like, okay, this day is not going to be like go hard in the paint day. Right. This day is going to be more play around with this over here.

We'll take a day off or we said the key in recent years, you learn how to keep certain days devoted to certain things not every day is like i'm gonna fucking crush it in business or life or whatever there's certain days i don't just don't take phone calls right and then that's you know and there's days where it's nothing but phone calls and i i think that there's probably a million different ways you could apply this type of thinking you know it's funny when we were talking at mastermind this week, like the, I realized, especially with that group that, you know,

we had assembled, I was like, this is very applicable and dimensions beyond like that. Really? This is not CrossFit and functional fitness. This is just scratching the surface. To me, this is a coaching application for a much broader thing.

So listen, if you want to come to the seminar, email Matt, Matt at CrossFit LA, and we'll have all the website and all the stuff up about this in about a month and a half, two months. Yeah. Well, where can people find you other than that? Okay, so listen, another thing that came up this week

is that I was schooled. I was tore apart by everybody there because they're like, KK. Where were you? You keep saying mastermind, but I don't think anyone's clued in. Okay, so you guys haven't talked about that? No. Not with this audience, no.

So this last week I spent with these three and the crew at Barbell Shrugged at Barbell Mastermind. So we populated a mansion in the mountains and figured out how... Orange trees everywhere. It was avocado trees. And we had breakout sessions

on what we can contribute and what we can learn from one another. So there was some pretty extraordinary people swapping some pretty brilliant ideas. We had a killer group, man. We had Brian McKenzie

and Travis Mash and Christmas Abbott and Diane Fu and the list goes on and on. AJ Roberts, for sure. It was a solid. It was an awesome group. It was a really powerful group, man. And so one of the things that I got schooled on

and that I am just now learning is that apparently everybody was like, Kenny, you've got a good message. You might want to do something to get it out there. That might be a good idea Kenny and I am notoriously bad at at at

social media however after this last week in getting tour apart I'm committed to both developing my Instagram and you can find me at the Kenny Kane

and also my Twitter also at the Kenny Kane there you go you made them the same good job yeah so it's round of applause for them there are other You can find me at the Kenny Kane and also my Twitter, also at the Kenny Kane. There you go. You made them the same. Good job. Yeah.

So it's simple. Round of applause for them. You can find me at Kenny Kane underscore 1984 backslash. No. Both at the Kenny Kane. So please hit me up. Also, you can email Matt directly. We have a limited number of spots for the seminar we're going to do in the fall. But yes, with the help of this group, you're going to be seeing a lot more of spots for the seminar we're going to do in the fall. But yes, with the help of this group,

you're going to be seeing a lot more of this in the future. And I'm real stoked to A, be on, but share this with the world. Because I think this can help a lot of people. I'm stoked to see this get out. Yeah. And if someone's cruising through LA, they can stop in your gym. They need to stop. Take drop-ins.

Listen, if you guys are out there, come by. Drop-ins are hurting. Please. It does depend. He doesn't like people, this guy. Hey, show me your context. You know what's interesting? I thought you wanted the Bob Bell shrugs.

This is the interesting thing, is that if we get people who don't understand our philosophy and they only understand sort of CrossFit in the sort of traditional sense, they come and they'll hit like a practice day, just they're hauling ass. And the coaches are like, hey, you might want to work on your lockout or okay, you're out the door for the run. Hey, on this next round,

there's this thing, it was extension, just love to see you get it. Okay, maybe when you come back on this next time, okay, you're out again. Maybe you want to finish one of those reps? Anyway. Maybe one out of the

hundred you do you'll finish so there are times where if somebody doesn't necessarily get it it's

and then after we go hey if you come back for another class by the way like like the depth of what we offer is it's pretty cool

like maybe you could check that out also when you come to class next time yeah it'd be so cool if you would listen to me. All right. There's nothing more annoying than an athlete that just won't stop what they're doing.

You almost feel like you have to physically put your hands on them. No, seriously, don't do that. Right. Yeah, and that's a big part of this. But listen, I would love to have any of the viewers out come by CrossFit Los Angeles. We're the ninth gym to ever open in the Crossfit world so we've done a lot of things wrong we've done a lot of things right but we continue to learn and adapt that's for sure so chop wood carry water that's it man oh yeah true thanks for joining us yeah thanks for having me guys word