Modern Wisdom - #006 - Jordan Wallace, Paul Warrior and Tim Briggs - Why Does Fitness Hurt So Much, Is CrossFit Good For Physiques and The Future Of The Fitness Industry

Episode Date: March 5, 2018

This week I'm sitting down with CrossFit coaches, athletes, programmers, nutritionists and all round good guys Jordan Wallace, Paul Warrior and Tim Briggs. I absolutely loved recording this, despite being behind one of the UK's top CrossFit Programming Companies, the guys do not take themselves too seriously and it really shows in one of the funniest episodes so far. Expect to learn the key differences between good and great athletes, how your body type can be used to play to your strengths in fitness and how to get blood and semen out of joggers. Find out more: www.ReebokCrossFitTyneside.com www.WarriorProgramming.com www.WeDominateNutrition.com  Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom - Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: https://www.chriswillx.com/contact Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello there and welcome to episode 6. I hadn't recorded any individual episode intros up until now because frankly I couldn't be bothered. The recording process has nearly defeated me technologically over the last few weeks and adding another level of complexity in just didn't sound like a good idea but upon the feedback from some of listeners, I've decided that I am going to add these in. I'm also going to commit to releasing an episode every Monday, the moment it's been a little bit all over the place, but I think that Monday morning, get it on your commute to work and start the week off good with some interesting content.

That's what I've committed to doing. I'd like to thank everyone that's listened and downloaded so far because we made it into the top 50 worldwide on iTunes podcast chart. So thank you very much for all of your support. I do really appreciate it. Hope that I can continue to bring you some good and interesting guests. I have been getting my Instagram, storecon, and sliding into some DMs of some very interesting individuals. So over the next few weeks you can expect to hear episodes with Mike Casu, who is the CEO and founder of Brute Strength Training, with Kai Wei, the CEO of the Lightphone, Daniel Heads, CEO of ROMWOD.com and Phil Mansfield from Redpill Training. Also got more episodes coming up with the guys from ProPaint Fitness as we talk about technology reduction and ethical uses of social media.

But before we get on to that, there's an episode to listen to today. Now, on to today's episode, I'm sitting down with Jordan Wallace, Tim Briggs, and Paul Warrior, who are three of the head coaches at Reebok CrossFit Timeside. They're all partners at We Dominate Nutrition and at Warrior Programming. Jordan has been part of the furniture at the European Regionals for the CrossFit Games over the last five years. And these guys are terrifyingly knowledgeable. Their understanding of fitness and nutrition really is a testament to why their companies are so successful, but it is wrapped up in one of the silliest podcasts that I think I've ever done.

It was unbelievably difficult to try and keep this discussion about fitness and nutrition when all that we wanted to do was make jokes and take the piss out of each other, but this is definitely one of my favorite episodes so far. So without further ado, here is Jordan, Paul and Tim. Well, what we need, this is an adrenaline, because we've done it late on a Red Ballsman. We're gonna do that, we're gonna fill you full of blue smarties.

And we're gonna do this isn't tonight, it's too late. It's too late. I couldn't let it's too late There's a council programming for this Get whatever you want make this and we'll cater in there as well We just put a coffee up there's some syrup in there You treat us as well, too Tim's got everything we need More money, then too much money YouTube, which we need is honestly YouTube, that. Tim's got everything ready now. Need more money?

Need too much money, no? You two, between us. I'm just saying, you two, between us. Got more money than he is not going to do with? No. He's wrapping the brand you had this morning. Did he drop them in the mud? Same, I don't know.

When we're doing something, he dropped them in the mud and he almost looked at it and he almost did it. Look it up. He's almost done that. I've had enough today that you've got jogggers that have got Seaman and Blood on them. As a diet, as a picture. No. They're not actual Seaman and Blood. Let's say, is this sentence correct or not? Paul has a pair of joggers that have got someone else's Seaman and Blood on them.

That's correct. That's the right phrase. But it's not cool to say. It's a, it's a, it's a sentence of fact though. Yeah. But it's the, it's the cover of the Metallica album. The one that's like a weird graphic. Don't bore me with the details.

Details, details, details. I've asked you to bore me with the details. I've asked you to bore me with the details. You over there. Didn't he have some dodgy in there as well? Didn't you? What, dodgy? Don't you have a dodgy in there?

Don't you have a dodgy in there? Don't you have a dodgy in there? Don't you have a dodgy in there? Don't you? What, don't you? So do you think you're going to do a dumb job just for me? Ha ha! So there were like the three things in there. What else was in there? It was worse than the building's same. It's like adding to the list. I did a body fluids. I've been to the next year, but it's a little bit worried

because I never did keep turning and I'm about to... I don't know, good pants off. I think you're good pun. No, it's the same. They're not really that good. Supreme ones, so they were like, they're quite... 300 quid? They're like, they're not on the... I don't know, I don't know.

That's a full of shit. They were 150 quid. I just got them from the 40. They're free. They're free. I just got them from the 70-75 quid. RRP. Not RRP.

But they're at the... Resale. Resale. Oh, you got worse with resale. They get more expensive with resale. I didn't pay that for them. Got to put myself out there. Tim's getting there though. You are wearing my hat. Just wearing my hat and then he's really happy. You were ignoring the fire safety officers lecture too, so you try and pop some more stuff. I'm not going to be able to do that.

I'm not going to be able to do that. I'm not going to be able to do that. I'm not going to be able to do that. I'm not going to be able to do that. Just wearing my hat today. That's his thing. You are ignoring the fire safety officers lecture to so you try and... ...cops some... ...cops some of the supreme. You get the thing. I'm a fire safety thing, right?

And these two. I'm so down there. Why don't you have the fire safety guys talk with them and have us... ...let's go and... ...yeah. I'm like, you're a fire safety. I'm like, you're a fire safety. I'm like, you're a fire safety guy. I'm like, you're a fire safety guy. I'm like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like,

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like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're like, you're by your safety I told hope what the difference between phone and what was the the difference between phone and what? Well phones are my favourite As is blanket Star Citizen Boxer doesn't it? Exactly So we did learn

Obviously I learned more news because these were on the phone buttons pretty good We've learned a lot Ben continue on anyway Ben actually knew it all Ben is like a fucking walking sw army knife, isn't it? Yes, it knows everything, I shit there, isn't it? Between him and Stuart, I reckon I could survive almost any environment on the planet. I probably take Stuart outside rather than Ben.

Ben's been like an inside dog, he's been using outside. I think Ben would be really good at making a tent, but then he'd really angry and tear it back down when you're always on fame He would wouldn't make it Ben's got a really like His emotions are like a pain of glass and he was dude some massage on me once and I said like it's Someone pissed in your porridge today and he was like Did that obvious? Yes, it is Ben or it's is. Or is punching you back. Punching you glistens.

I know, is it? Yeah. So it's a bug-loot, it's a machine-older. I thought, I mean, I guess we've kind of started. We've kind of started. That's not how we've started, by the way. We haven't started it with that, have we? It's just a bug-loot in the team.

It's that with you. At some point, it will start. All right, that's quite cool. Let's do it that way. Let's do it that way. Let's do it that later, Trotter. Mate, roll it. Roll the balls. The sponsor shifts, yeah. Turn it around. Thank you, Cameron.

Probably, please. Six layers of volcanic population. But that's not bold, I guess. It's my last sponsor there, Robinson's Fruttenbond They go together They're really do They're because both of it

She's having an interview Do you follow Steph Dachwan on Instagram? She's like this She's got a version of me She's pleased But anyway, I meant she's bit And I actually take that as an insult No offense I've got a version of me, just please. But anyway, I meant, she's better than me. And I actually take that in an insult, no offense.

So basically she's like, she's hammering all the people in, not just CrossFit, but in fitness who have got all these sponsors. Who are like, like, just shoot them, like shoot them. Like, thank you for this, it makes me like so much better than the, what the brilliant. She's going on about training, I think that is the day of that.

We did it. It's all about Aldi. So she's just, she's, she's, she's going on about training for six hours a day and that's just a lot of stuff. It's all about Aldi. So she's just, she's just, Aldi is doing a few in the chunks. How is she, she's just like a massive truck. Yeah, basically, yeah, but it's funny. Yeah, but she's a minute half late as well. So she's like, bring my back bowl,

she can back it up with. Mm. Yeah, she's good. She's good, she's good. Didn't our Ness confuse her with you? Yeah, she takes more. She's more useful. Come head. Didn't our Ness confuse her with you? Yeah, she takes my roots off. Come from behind. She's got her with you.

Yeah, she got her. She's got short hair. Right. She always hijacked the new. She's me hijacked the me that he's there. She's stronger than me. The shoe? Yeah.

She's got that better. She got protected with some of those. Fuck. She's definitely stronger than you. That's also true. I'm poor. I'm poor. That's also true. I'm Paul. That's like everyone I swear.

Fucking hell. So, I guess by way of introduction, what would be probably quite nice would be to hear, I'm gonna guess that out of the three of you that started on the table, you've been involved in CrossFit longest? Yeah, along with me and then Paul and then probably Tim and that all. So can you tell us a little bit about your interruption to the spot? Yes, when I started back in 2009, like late 2009, I did like running before that, for about six to eight months before running CrossFit, I used to do like long distance running.

Not super long distance, like what's due to it but like 10 miles half marathon things like that and basically I had like a goal that I wanted to achieve which I did and then I was a goal. So it was running the grade also 120 so I ran it in I ran it in 120 but I was a lot younger than I was like 17. It's a lot smaller though. It's smaller than that. It's smaller than that. It's just hard to imagine. So I did that and then I just I was just bored of it really. I kind of obviously trained them for like that sort of distance. You have to put loads of my ass in. It's a lot of time. So I just got bored. So I was done for

something else to do. So I was I was messing messing around with it like kettlebells and stuff and then I read an article which I think was in like men's fitness on men's health Like 2009 2000 like late 2009 early 2010 So I read an article in I think it was men's health and men's fitness about the 300 The 300 guys. Yeah, they're training crossfit was mentioned in, I thought, what's up. So like Google Crossfit and just found those two James and the North East, so there's one crossfit in all these England, which is just up in Wighamview and then there's Crossfit Tindside. So I went to both of them. Cross-finalty singlet and the guys were great, but it was just too far for us to travel.

Cross-finalty was based in North Shields. It was a lot closer for me. So I went there after about a year, not even after about six months, I actually ended up buying the gym. So I ended up buying the affiliate just through circumstances. Obviously at the time it was a lot different to what it is now, so there's like no equipment, like literally like one bar, some pump plates, and some kettlebells and some matten, and that was it, so it didn't cost a lot of money. And that was it, yeah, I did bought that and then just kept on training and kept on trying to grow the business. And then we moved to Benton, we had a minute in Benton and then not the kind of interrupt that well in Trudon,

what Paul's going to say about back in like 2030 maybe, in 1940 Paul came on full time as like our head coach, we booked us for time so and then that's what he's going to say. So for me really back got back into it back in 2009, started kind of competing in 2010 and then just competed all the way through that. When you say started, sorted started competing. Well, it was like made into regionals like however many years it was. But it was a lot different then. Also like the first year that I went to like

there wasn't an open, so it was a sectional. So you just put in him in the half. You literally just paid and you put in him in the hat, you literally just paid it, and you put in him in the hat, and you turn up and compete it. So there was no qualification process. For the sex. This is like a seeding would be for a local competition. Yeah, so you basically paid him or he, he rocked up, it was like three workouts in one day, and then from there it was like at the time, there was three sections. So it was like one in the UK, UK and Ireland, then there was one in Western Europe, one in Eastern Europe.

And then all those three, there was three people from each I think went, no sorry, 20 people from each went to a regional. And then from the regional, I think there was three people from that then went to the games. And then, so this was before the opening? That was 2010, yeah, then after that 2011, the opening came on. So this was like pre-open, that was the first proper competition I did with Sections. So I think it was 20 qualified for regionals and I think I was 20 firsts,

so just missed out a proper answer, as you was like. Yeah. So you must have taken it to a pretty quickly. Yeah, well again at the time, it was super low skill so like that year that 2010 was the first year that GHD sit ups and chest bar polyps came on the workup so I wanted that competition, I didn't have chest bar polyps so it's basically just a strict polyps in the middle of work out like strict polyps and we do not have a basketball court with like in the middle of a park.

It was like totally different to what it is now. We're in a proper stadium, make up judges, and it's all online and all that stuff. It was like a completely different world. So back then it was like literally just on a school field in a park. It was cool. It's totally different what it is. A lot less polished.

Yeah, well it was just making it up as you you go along trying to get it in before it went dark. So Paul, are you? Actually, some of it's a bit similar. Jordan, in the sense, probably the 300. Yeah. I asked Paul, you're a pretty big moment for most people in fitness. When it all wasn't CGI, I think a lot of people were.

Yeah, I'm mad to figure it. General, I've got this fond of basis for a single hundred million dollars. Yeah. Business, business. I'm happy. I've got this fun devices for a single hundred million dollars. Business, business, business, and I knew wasn't even done really, really, they crossed very early in the exam. So, I've done that, I'd kind of watched that film, I'd already recognized I was pretty overweight and I'd already started trying to like go to a little more gyms and things to try and change that.

And as a result, I got into the fitness side, I've got interested in the fitness side, lost quite a bit of wear. I think when the 300 went like, you know, I don't know, whether it was in the internet or the DVD or the extras or something like that. There was an interview with Mark Twight, who was Jim Jones. At the time he did it and he started talking about functional training, functional movement, training with cowbells and ropes and sleds and all that kind of stuff. So from that I actually bumped into a friend one night, a guy called Finn, he was doing some strong

on training kind of with Jordan at the time or in the facility. Yeah, in the facility and he was like, oh man, I was like, come on cowbells and he was like, oh you should come down and try this gym. So I kind of went on the internet, saw it was run by this little kid. It was like doing double-unders with an infidelity show. I was like, all right, okay, I'm gonna, I'm gonna go see what this is about. Drop them a message. And that was it, went down.

Got through a, put through like a seven minute workout, which like, I'm gonna just, hide behind my ass totally. Like signed up the next day, signed up there, and then actually I was like, I was like, behind my ass totally, like signed up the next day, signed up there and then actually I was like, I got the money in the bag, I got the money in the bag, this is pretty sweet as well. Yeah, and I had the money in my bag there and then I literally was just like, I paid for a month and, and kind of just went from there.

Again, like he says, I eventually just kind of got more involved. He was really involved in the competitor side. Yep. And I think like he says, like, it was easy, it got into the competitor side at the time and even I did okay in the first ever open. Fucking 400th in Europe first year in May. Yeah, so yeah. So yeah.

That's how you look at that time. Yeah, 400th is the Europe side, I don't know. So yeah. Get it in the Instagram, by the way. I don't know. It's not that. I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one.

Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Yeah, I'm gonna have to go to the next one. Okay, I would be programmed for people. So we just kind of like, as he grew as an athlete,

I kind of just focused more on the coaching. So I'd like interested in me a little bit more than being an athlete personally. I wanted to train, I wanted to do it, but I just wanted to, I was interested in other things work together and what people were doing. So how are you? So mine's a bit of a weird one.

So my friend started it. He started to cross it in a global gym. And it's garage, so I started just doing it with it. It was tight long joined in and I was like 18 at the time, so 2012. There wasn't really much going on, like we couldn't do any wall balls, we couldn't really lift heavy, we couldn't go overhead, especially as garage if it rained, we couldn't snatch, so we've never done a wall ball or a snatch really. We've done some cleans but like horrific cleans and then he started to open his own affiliate and we kind of traveled from there to T side every now and then until he opened up his own 2013 tie and side for uni and from

that it's a bit like history. So just started training, training twice a day between uni and between lectures came here and there then I just stumbled straight. Yeah got on the pole quite well, did my level one so I could train at my friends Jim Bacconn, then the aircraft, they're just kind of stuck here, set the coach at time-side, every Wednesday, yeah Wednesday and I was there a little bit with Paul on one day. Tim Wednesdays. Tim Wednesdays. Yeah, I was tied off in there, you just kind of like you've just kind of called coach for me for a bit and it was like, okay, what is this? I think one of the things that struck me when I started was CrossFit has managed to brand itself so effectively.

And I think when anything is that polished, there's an element that people have got that makes them feel reserved about something. The style looks so good that the substance can't be up to scratch, does that make sense? The people are sometimes a little bit suspicious when it looks, and using the tag, the fits on earth, like it sounds, it sounds impressive and also unbelievable in the sense that it's good. So in your opinion, our CrossFit athletes, the fittest athletes on the planet. No, I do think it, I do think they're kind of like trying to produce the fits on earth in the sense of it's such a broad broad spectrum And this is the only thing that's really Challenging or testing this broad spectrum. There isn't anything else that is

And I think the people that's producing who are like, you know, pretty damn awesome work with this I'm pretty damn we're pretty pretty strong power lifters and can run them up and can run half marathons Yeah, can do all of that stuff I mean, there just isn't a test Like I talked about it. Sorry, I'm gonna be able to talk about like TF2 who last not this year I've seen what you want to put the up for like did the crossfit games came second And then when competing in real the Olympics Yeah, if you wait in two weeks, then wait for this game Yeah, so she's converted in the highest level in two sports within two weeks of each other

She hasn't shown she hasn't I'm peeked for the Olympics. You know, really? Because she's just spinning herself. Just spinning herself. Just pushing herself for the face. Just pushing herself for the face. For the whole of each. Like Dave Cashard just went, right, what can I do to make you feel like you want to die?

So like when you look at it like that, from that point of view, you're probably able to fit us on Earth. But it depends what you define for yourselves. Because, you know, I think the definition of fitness across fit is used, seems quite appropriate to me, like it's work capacity across broad time and model domains, right? Yeah, yeah. I suppose that based on that definition of fitness, and I can't think of one that's better, like the one that is really my area of expertise or... He draws the terminology and then you could have like, you know, you could have had

you some antics or whatever or you can be one of these people who can just delve into it and try and pick it apart. He's just making a point about you should be a different time domain, different law domain, different movements, you know, different plans of movement, functional stuff. I mean, that's pretty,, I mean it's pretty broad, I mean it is a broad description and you can argue it and you can go into it and you see people all the time trying to pick it apart.

I think there's one of this. I think the main thing is that there shouldn't be anything that you can't do. Yeah, sure. I think that's where the broad thing comes in. I think with Dave Castro, obviously, at the games, he's constantly trying to test that. And then it blows the lines of like,

competitor in terms of you don't necessarily have to be the fittest to be the best at the sport. So like, what I mean by that is like Catherine in 2000, whatever when there was a pegboards, you're still on the pegboards, smashing themselves trying to get at the top and failing. She just rested, she sat down, because she knew she wasn't going to make it. Took this high as like, yeah, the middle girl. She wasn't resting. So it was like, the last work. You look at it in the world, she's not actually the fix, because she can't do it, but she won't. So you don't know what I mean, it's like, it grows those lines a little bit.

I think what's interesting watching from the open to regionals to the games is that there's actually a lot less crossfit that goes on the hierarchy gap. Yeah, completely. It's a lot more crossfit-y at the local level than it is at the top level. Yeah. Which is interesting. I mean, that's interesting. And the games as well, they're so, like, lucky.

Obviously, for the open and regionals in some respects, you're pretty limited with what you can do. Because like in the open, you can't expect people to be like carrying deballs and running up heels and stuff like that, because you just can't. How can you measure that? Like how can you measure the run of the open? You can measure the back of what you're doing

within those four walls and with kit as well. And then regionals that get a little bit more kind of out there, but still, I mean, this year they had like the deballs. But in the past, it's really just being dumbbells, far bells, caldals, rig, ropes, you know what I mean? And then the game, it's like, right, anything's there. Hey, that was this year. Yeah, I think it was the new arena.

I think it's only going to get like more out there. I think the stuff's only going to get better because obviously they've moved from LA to West continent now. So I think it's going to get even more out there and different things out of you. I think it will drop down as well. I think it will feed down to regionals a little bit more. I think Sweden is going to be in that pretty soon. More objects and it's kind of going gonna challenge everything. How have you been kettlebells? Did those kettlebells ever start a regional set? Yes, yeah.

90 kilos. 90 kilos? 90 kilos? Two or five I think each one, so 93. It's heavy. One and a half means? No one wants to pick that up. No, no.

So there's a question. There's a question. I'm gonna be shopping though. Yeah, I'll make the windfall there. But that's the thing. That's the thing. You know that number is actually the exact same and as the bag for life.

Oh my gosh, yeah. Load. It's very good. Science. Put your mom can still lift it. Yeah, where did that? So anyone that's trying CrossFit or has done a few of the workouts,

like hey, regardless if I don't have people like or don't like CrossFit, I don't think anyone can deny that it's really fucking hard. Like, there's some of the workouts that want to end your world. I'm really interested in that we've got three guys who understand the physiology and the training methodology as well. I wanted to see if you guys can try and explain why CrossFit is so hard. Like, why hurts during a workout to the level that it does, and if you can try and take a stream, maybe some of the workouts and what it is about there,

the just wreck your world, because obviously people can go and run a marathon, and they can come out to your decided, and maybe the next day they have the aches and pains, and it's not new, they look during a marathon, so a lot of people would perceive as, you know, a pinnacle of realistic local level of fitness. Like, you know, if you gave me the option of doing that or doing a couple of the really nasty hero workouts, and like giving me the marathon, you know, I mean, because although it's a-

Do you see it? I don't know, I just think, because it's just a short run. It's just chuggy, oh yeah, okay, maybe not me. But do you understand my- I know what you're saying. I think from like not from like a sanity point of view, Tim's probably best to do that, he's almost

with a degree, with a degree of degrees, not bad degrees, but from a degree, from like a practical point of view, I think it's just that it's like so, there's so many different aspects of it, so like you say point of view, I think it's just that it's like so there's so many different aspects of it. So like you say with a marathon, it's one foot in front of you, that's it.

Like if you keep putting one foot in front of you, that even if you're walking it, you know, you're going to finish it. Yeah. Whereas like with some of the wards, some of the hero workouts, like some of the stuff in there is pretty challenging. So, um, for example, like a lot of them are combined in movement, saying that a normal person in the gym wouldn't combine. So like there's a one called Mr. Joshua, which is like running heavy dead lifts and then JHD sit ups. And it's a pretty simple workout. I think it's like five rounds, 400 meter run, 15 dead lifts at 115 and then 30 JHDs. It's like it's a world

beater. It kills you. It's like the extension of the dead lift and then 30 Jst's, it's like, it's a world beater, it kills you, it's like the extension of the deadlift and then the flexion of the Jst's sit up just brutalises. And then you've got to stay in the room. You're like, you're all alone just getting into the room. And then you're all of that and it's like through a full range of motion and then obviously you're running after that. So you're out with breath coming in, picking up a moderately heavy load and then jump on the Jst's sit up, but you're in itself is a pretty brutal movement like it's a massive range

emotion and it's not really something that a lot of people have done before anyway and great way to get rabdo but I think those types of like combinations of movements are just brutal just brutal and to say I'm like there's another one called bull which is like a mile run 50 overhead squats I think at 60 200 double-unders and then 50 pull ups I think all that overhead work and then double-unders and then run into your shoulders You're gonna be tired on that and your legs obviously for the squats. It's like the combination of movements are just bro Throw that in with like the attitude of the environment you're in as well

Yeah, yeah, even if you're in as well. Yeah, yeah. Even if you're not training with other people, it's the environment that you know what other people are doing this workout or have done this workout. So you know, it's time to beat the skulls to beat. You're not going to drop you 400 meter running pace. You're going to keep the intensity diet. So psychological aspects of it, throwing in with the sort of like that competition environment. You know, and I'm not saying that the competition

is good or bad and people have a comment about that, but it is as you will maintain a high level of intensity during that workout as a result of like external factors. Wait, it's irrelevant whether or not other people in the class are doing it. There's a heritage of other people that have benched on the other side of the workout. And when it's a hero, someone's died because of this. That's like paying your pay and tribute. So you're going to be in on a minute, a hero workout and's dying because of this. That's like paying tribute. So when you're in a minute, a hero will work on, even if you don't believe in that type of stuff,

you're still going to go hard. So you know the reason. I call it a tribute work out. So crossfit does do long runs. But when I'm doing that long run against somebody, you're doing it against your previous score. You're doing a 5K, you're doing it against your previous score, doing it against Timmy, and it's super wide running get. And like, you know what I mean? You do it through it up a horse, man. You're doing it against, you're doing it against like 6-10-10

So your intensity is going to be high, like your intensity on that 5K, you're going to apply yourself quite high But you have to argue people that run 400 meters, I think I'm going to say, I'm right in saying that 400 meters is quite commonly known as one of the worst running distances in terms of pain. Ben, you've got to go pick a bar with it. Yeah. But my point is that if someone's got to exhaust you on a 400 meters, obviously you can add load and you can do all the rest of the things,

is it the combination of movements? Is that what makes it so terrible? Is it the fatigue with the muscular endurance, with the whatever? Let's put it out there the blood. Whatever, like you can do that. Let's put it out there as well. Like, newbies go on a aerobic quick. And trying to breathe when you go on a aerobic. It's not going to happen.

Explain what happens. So you just go off really hard and heart rates through the roof. Trying to hold something on the front rack, compressing your breathing. And for you trying to breathe when you're on a aerobic, it's not going to happen. Like Jordan, he's a master at pacing, he doesn't go on a aerobic at any point. All a aerobic. He's on a aerobic? Yeah. He saves himself, like oxygen flowing through his body. He's not restricted at any point so he can move throughout it. Where's... See, your first session,

I'll put you on the salt plate to start off with. You're probably gonna go out the cape pretty hot. Yeah. Then you've got your deadlifts, then you've got your burpees. Because you have no idea, and I'm not saying you have no idea. What, you're living in this? What, what, what, you don't know what's coming?

Well, I think the thing is, is how you don't even know what going anaerobic means. Yeah. Like, it took me six months to find out that you're supposed to, I'm right I'm saying you're supposed to try and ride unless you sprint in or finishing. Right? Just below the anaerobic.

Yeah. A really big, the right. A really big, fresh oil. Right, okay. So what, in for anyone who needs advice on how it pays, what is the, how big threshold and how big? Definitely the wrong person that pays in.

It's not my face and like, it's all for me. It's all for me. But I was thinking physi threshold and I've definitely the wrong person that pays in. It's not my face and the like. So it's so fun. I was thinking fizzy like, I go like an aerobic in a world. So what happens? What is it that causes you to go an aerobic and what is it? So an aerobic is a little definition without oxygen.

So your body doesn't have oxygen. So it's trying to contract your muscles here and there. So this is when you've done too much work in a shorter space of time. And you're now working instead of being your own, because you're more efficient. Yes. You're now being in the presence of oxygen now, you're working in anaerobic, so you basically don't have any emergency mode. You're in emergency mode, so I'm just thinking. Right. So how is it, what is pacing and how do you do it? I think a lot of it is like knowing what you can do so like

In a lot of the open workouts people will be like with me especially faster Go faster. I'm like no, I know what I'm doing. I've got my pace I don't want to go at your pace. I'm going at my pace because I know at this pace and go hard for 30 minutes 40 minutes, whatever it may be if I go a little bit faster I know that that's the workout over. Let's take what 17.4s at the deadlift one. Yeah, the 55s. Me and you did that, obviously.

You put me in the same heat, just on a side point. Joe got me in the same heat as him, the three out of the five open waves. We were told, you're giving a big leg? You're giving a big leg? So who are you? I did not give it big. Oh, so, give me did not give it big leg.

Oh, so... Give it big leg. So, who are you saying that? So, we were... I've got a funny story about this, that I'll dip in very quickly. I got off the 55-deter, 102 kilos. Yeah.

And you programmed this for me earlier in the week. 55-deter, 102 kilos. And then straight onto the wall balls. After it's 55 kilos and nine kilos. And I broke on the wall balls at 30 to hear your judge going to you, 28, 29. And I was like, oh my God, what have you done? I'm like, fuck fuck fuck fuck fuck fuck fuck fuck fuck.

Like just, Also, you beat me off the deadlift as well. You were my, I think you just get my phone broken. What the fuck have you done? And I was like, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck, fuck done that workout before, three times before, because it was a repeat after the twice in 2015, I think it was 2016, and then I did it once in training on the buildup to the last year's open. So I've done that workout, and I knew how to pace that workout, so I knew that the 55 dead lifts needed in a certain amount of time. The 55, I'm not very good at wall balls, so I can push a little bit harder on the dead lifts, and I can pace it on the wall ball.

And then the classic thing would always trip people up, which is one thing that wear rolls trying to communicate across the people is the roll. So like on the roll, you could say, I'd say like 8% effort, then pull, say, 1200 calories on the, on the, on the monitor. 1200 calories, so that might take it, Let's this is not the exact number. Let's say it takes seven minutes or four minutes. That's it. It takes you two minutes 30 to roll 55 calories. Yeah. Or you could say 95% effort and have it have 14 hundred calories and finish it in two minutes 15. But then you need to take 45 seconds after that to have a rest before you get on the

handstand pushups. So it's like knowing where to a push-up wet and not because that makes sense. So there'll be like certain movements within a workout where you can go hard and where you can relax basically. And it's just through experience, just like anything, it's through experience of known wet a push-up wet or relax. So like in that workout that's actually quite a good example of these for me personally. So the deadlift I'm quite comfortable with, obviously small like short range of motion. The weight's not that heavy, it's quite moderate. The wall walls kill me because I'm a midget in a tie target. The bro not great at because I'm small and I've got small range

motion again. So obviously I can't move the handle as well as someone who's taller. And then the handstand pushups are really good because it's a short range of motion again. And I'm white. So it's like it's too out of the four that are good until the four that are bad. I mean you need to know where you can capitalize on where you can't. Again with that, there's two other things on that that you can catch your breath more by going more easily on the movement that are easy to you and not pushing it out of your hands. There's two ways of doing it, there's, you've got to find it for yourself. This is like stimulus based on, like, that's competing.

Yeah, you know, like, we do workouts that are anaerobic and purpose. Yes. Because you were trying to train all the men, right? So, we've got strength workouts, we've got the power workouts, so we've got those anaerobic efforts, the spring ones, which one? Oh, yeah, it sounds like a conscious honestly. That's all right. I am.

So, yeah, so let's take it from the start. I wanted to ask this question. The workouts that are in CrossFit, as far as for why I know, split up in the broad categories. Yeah, they break it down into three. We probably break it down into four, which is, so we're talking like strength work. So we've got like, in maximum efforts, usually like a compound movement or we might trade Olympic lifters that, so they're talking like, yeah, he'll be back. What is? We've had your ATP and fun with this. We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this.

We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this. We've had a lot of fun with this.

We've had a lot of fun with this. We've had a lot of fun with this. These are the short-sharp workouts. So five minutes, some three minutes. So more than less than that, even like more five seconds, like I've worked, like I've worked. This is just training. Yeah, it's just training. So this is training adaptation. So these are ginormous ride aids when we put you in teams,

and we guide what we like, we try and force you with the breaking it down and there's these ridiculous little sprints, which ruin you. You know, after that with you, we've been forward a couple of times. Yeah, well, it's like, I don't know, development. I mean, it just looks like camaraderie and good fun, but it's actually

a damn down here. And then you just think about max effort in the pulls there. Not effort in it, yeah. Underneath. What's your opinion about that? Yeah, exactly. And like the more you're in your team, not within your team, the more rest you get, the more the more maximum your effort can be. I need to sort of a bit out of the tension. We get, then we've got the power endurance work, so that aerobic kind of high in the aerobic work, which is more like your 4 minutes, your 8 minutes, your 12 minutes work. It's like, wait, what's that? So it's 400 metre run, 21 catabas, 12 pups, 3 grams of time, so it's like really quick.

No, it's just a break, really. It should be like, survey minutes. This is what we call sport as well. Yeah, we call these, because playing CrossFit, but that's because in the open, typically workouts are between five minutes and 20 minutes long. That's gonna say so.

Yeah, so it's not just being a sport. So we train that. But mixed modality for like, at five to, I think there was a workout that was five minutes cleaning jokes, wasn't there? Yeah, there was 70 kids. Like, it was like, like, 2010, a letter that was in the back.

It was a point of first all. And then workouts typically now, like 20 minutes kind of vibes. These are where you're like 80% you're working aerobically. I think if you go into anaerobic in those workouts, that's when you've gone off too quick and you spend the next 20 minutes. 20 minutes would be 60%. Yeah, it would be good.

But obviously, but then you're not going to be piercing if you get to a barbell and it's at 80% of your warm-wret max clean because you're doing a spot that's, you know, they've scaled it away and at a high, like, you know, the top tier athlete. Yeah. Although, sitting there, you're going to hit that barbell, and you're not going to be tapping into the same energy system as the big strong guy who's got 120 kg snatch. Yeah.

You know, you're going to be tapping it into something a little bit different, the workouts going to feel different, you know, that's when it's like game over time. And then we've got our aerobic development work. be tapping it into something a little bit different, the workouts are going to feel different. You know, that's when it's like game over time. And then we've got our aerobic development work. So that's pure aerobic. That's how I ran Jain Fondo Long Workouts, kind of like, you know, big long runs, things like that. So we've got these demands that we're hitting all the time.

So to say it's piercing is relevant to where you are, does that make sense? Yes. And that's when we program as well, like with worry program that we do, we just have like a tick list. We just tick one of those off, depending on the periodization of the year. Now we're getting into the spot,

nick of the woods with the open seven eight weeks away. So wait, we're totally ficing that like eight minute work, that 12 minute, that 20 minute work. Because that's zero in people in. Well, that's because we're approaching the open now. We're approaching for the people we're working with here with like this idea that they're compares. They're the people where they're like, okay,

you guys need to be practicing your spot. We need to be working in that domain that you're gonna be using because we get you to just before the open and we've never had you hitting that high end like a real big work. And you've done what that feels like then you know you're gonna go into the open super revved up super excited on Friday night like so they've won cheering for you you're gonna try to be Jordan you're gonna get the dentist before I'm

before you hear it I think what's really interesting point you said there about the multiple body types thing and I think this is what for me makes it a really interesting spectax for that it kind of feels you know a little bit like an used to play Mortal Kombat a second, and everyone had their special move. Each character had their own special move that they can get. So each character was equal and also open equal in different ways. And I think that watching the games and watching it generally is a sport. And also, even though you have the guys in the gym, there's the levels of, there's the characters within the gyms within everyone's local affiliate

that have got these, he's the strong guy, he's the, but the figure guy. Yeah, I think he's the, he's the gymnastic shirt. Yeah, for sure. Yeah. And I think what's really interesting is the fact that you have these people, because the sport is still relatively young, that are coming to it from so many different disciplines that some people have got unfair advantages and some areas that lead to chronic weaknesses and other things. Yeah, something. Yeah.

So at the moment, like, you know, watching Zajor Maj, who is a UK athlete that's winning sort of local cards at the moment, but he's fucking huge. James, it must be what, two, twenty, two, thirty pounds, something like that. I think it's like 100 kilos, big lad. Yeah, you've got to be 100 kilos. He's tall as well, so he's like got long limbs, so things like handstand pushups and stuff. They're not going to be great for him.

I'm going to put this out there. We programmed a worker at the comp, he was at last. It was a weighted bar muscle-ups with a vest. Yes. I still cannot do one of these. You throw that out there as well. He's done this for that six years. I don't want. He's done one. Ever. This, this, this, this lad put one on.

Now it stood, stood to the side. I was thinking, fuck, fuck, fuck. It's not going to make nine on bro. Shit. With a vest. So that says 100 kilo. So that's 110. That's a strong boy.

Yeah, strong boy. So he was my point, right? That we've got these people that come in and they're sported from multiple different disciplines. Yeah. As the sport develops, what's going to happen is that people are no longer going to be transitioning from a background. The background is going to be CrossFit.

Yeah. It does now work like a under 14s club, basically. There's like a junior at the games. Like to touch on that, I did strength and death 30 year in the year with Reebok. There was a guy at Young Live, who we competed with called Root Mitchell, who went at the games.

I think he's in the four to 15, 16 age category, I think. I think he came second and third. Yeah. Legit, ridiculous ridiculous, like 33, barnal stops are broken, like snatches, 70 kilos, cleaning jokes, one on five, 16, like, just looping. When I was 16 I was like run, just runnin'.

You know, this kid's got like so much potential to get to where he wants to be, but he's also so far ahead of like load across first. You know, you think a lot of them are in the game. Yeah. A lot of people in the gym. You know, someone in our gym was snatching 70 kilos and clean joke, one on five, that pretty decent ass link.

You know, they've got pretty good care abilities. He's kids 60. So imagine what he's gonna be like when he's my age. He's 25. What you got to think about coaching as well, like when I started 18, it was just, John Poppum did it. I'm sure it was the same with you guys.

He's more, just go do it. Well, I love 18, it was just John Poppum did it. I'm sure it was the same with you guys, it was more, just go do it. Well I look back, yeah. Now the coaching above this guy is just seeming bad. Like he love a dedicated Olympic weightlifting coach, his CrossFit coach, your love programming on the side, you love everything on the platform.

Yeah. Which is gonna make him even better. Yeah. I mean I think back to some of the stuff that I used to make Paul do. Oh my God, I'm surprised I still alive. So this was something else that I wanted to really touch on. So I've seen like some of your throwback Thursday images and stuff from like 2010. Can you give me a rundown of some of the most crossfit stuff or some of the most stupid crossfit stuff you've done because

what's happened now it feels like 2017, 2018 with the sporting maturity now, it feels like 2017, 2018, where the sports in maturity now, it feels like the sports in maturity. And although that's fantastic because you can livestream the games on Facebook and it looks like the Olympics and I'm sure that there will be a full opening ceremony for you soon, there's gonna have to be a... Do you know what I mean?

Like there's gonna be all manner of different bits and pieces. But what you don't get are the mad funny shit mistakes that occur during the adolescence of a sport. I so, I think we were super lucky. We were super lucky that you, no, but you like, you met like, we were super lucky. No, we were pretty lucky because like, you know,

the stupid stuff we've done with it ourselves. Yeah, I've been pretty like, I've been really lucky that I've been surrounded by a really good people. So like, I had a coach called Carl Stebman, I had him for like four, I think it's my coach like four and a half years. Yeah. Him and James Jowzee, both super knowledgeable guys. I learned a lot of stuff off them too. And that has helped me so much, like a lot.

Like, one thing I was going to gonna say was I just did just think that More was better like the more you did the better you'd be yeah, and then I remember like volume volume volume is king I remember like probably about six years ago now Carl said it was like more as a better was just more Yeah, like intensity always trump volume. So you better doing less well than doing loads crap Yeah, and that was one thing that stuck me for a long time but I mean I think back to some of the stuff that I used to do. I don't know how I did it. Tell me some of the stupid cross-fit stuff. I did like all of the girls in one day so there's like 15 female workouts.

So it was like Nancy, Nancy Kelly, all those things didn't all in one day. How much work volume was that? May 2 months, it's like a thousand pull ups. Like, ridiculous. No, I was on the table 12. Like all day. Yeah, I was just that doing one day. It was just stupid. Right, it's up.

Yeah, and it was up on my own. I mean, like... I'm sure I should be up. I'm sure I should be up. Six of them. And three men was at the time. Did you do what you say? I was doing one every hour or something. I didn't want to, I can't remember.

It was like one every hour. Other short ones I think in the next half an hour. So like grace is a bell stuff. And this isn't for... I mean just for the crack. Literally just because. Just for the crack, yeah. Did you and Alex Young are not to a ridiculous number

of burpees once? 10,000. Timber's that every year? Four years, right? Timber's every year, Christmas Eve. You did 1000 burpees on Christmas Eve. Christmas Day this day? Christmas Day?

I think so. Let me look back at the person. Me and Alex did it and Chris was eve once. But I mean, we've done some stuff. That, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that, that Clovis, Clovis is a 10 mile run 150 bird people up. That was pretty bad. That was a fun partition as well. No, I did it in partition. Yeah, I did it in partition. Alex did it in partition.

No, how far so far so far so far? 21, 1997. 21, 97, yeah. 21,97 years. So that took like an hour and 25 or whatever. We did bring a TV in the gym and we watched it. Oh, I should have said. But watch guys in the Galaxy Vals doing it.

Finished it. But that was great. But then when you got to 10 mile road and obviously hanging out your ass because you've just road half miles in. Someone told me running down the street and started saying, are you unwell. So I had to listen to like about eight miles in and then I got to go sit in the office for 10 minutes and then you're in it all about a lot. And then ran back out. Alex, work in and got in the shower.

We went to one shower at the work in and got in the shower. We had one shower at the old place, just sat in the shower, the water on him. And then realised he didn't bring a towel, so I had to dry myself a blue roll. A complete state. I'm glad to see me and some of the guys who went to Vegas on a business plant in Stagdew and we created, or we thought we created the sit down shower there. Oh, I do this a lot. The sit down shower would have hit.

You're so versatile. It is applicable for biggest hangovers for doing hot-blooded, stupid, stupid, stupid, cross-fit workout. If anyone is feeling bad at the moment, all they need to do is sit down and show. And then you can level up from that, which is the lie down show. But it needs to be face down.

Face down. Face. What you end? Face down. So it needs to be face down. Face down. Face. What's your end? Face down so you can get the show on the back of your head. Face down. It's not a level of torture. No, no, it's not. It's not hitting me in the face. It's your face down. Face down. Yeah, but I'm sure that's fine. It's fine. It's not dripping that.

It's nice. It's nice. It's nice. Did you do your burpees? One hour, three minutes, forty-seven minutes. I can't believe you put it up three minutes of that. That's the slowest time I've ever done it. It's eight. I've gone... I've got like...

I've got less fit every year. Tell me that I want to do that. I've got an interest back here. You're about your training methodology. Coach, you've got... You've got a professional advisor, you've got this. Everyone's got this. Wow.

It's a stupid thing I have that have done is, um, trying to do a clapping strip tantrum push-up. Ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha Oh my god. A clamping strict hand samples. But I'm sure that everyone can imagine what happens when you don't make that. Oh, there's the element of risk involved. Oh, it's broken neck. You know, it's like, it's just landing on your head. I'm pretty sure I lost an inch pipe. I'm speaking down a little bit. We've been lucky, I think, like injuries and stuff in the gym have been minimal. Minimum, yeah.

We've been like crossfit, just got a really bad name for injuries and stuff. But I think it's like anything, like any training in the gym are being minimally ill. CrossFit does get a really bad name for injuries and stuff. But I think it's like anything, like any training in the gym, I can take you to any commercial gym and show you loads of crap PTs who don't know what they're doing. People wear a break seat, the left ground, the center as well. It's the same with CrossFit, like the will be coaches out there. They're all crap. But you're going to get that and everything.

We like to think they're work decent, they're good, you know? Obviously, there's all these things that you're going to get at and everything, we like to think they're decent, they're good, you know. Obviously there's all these things that we're going to improve on, but we try and do our best with everything, and we think we do a good job, but it's just, it gets a bad name. So it's my two pants on it. It's someone who's now been in the sport for a year and I did around about ten months ago, just as the open started, after I've been doing the two months I went and did a podcast with the guys from Probe and Fitness. And we

kind of reassessed everything from there. Chris Bippel, that was where the trip was born. Chris Bippel, and really technically to call this one Chris Bippel. I think we should. And reading any podcasts, I mean. Just kidding. I'm so tempted, you know. Just really? podcasts. I'm just constipated. I'm so tempted, you know. Just the way before that. Anyway, so I went in and they as bodybuilding and powerlifting background, a bunch of questions and you are right that CrossFit gets such a bad rep and we try to dissolve down what it is that we think makes CrossFit first of polarizing in terms of opinion and then kind of what gets in the bad reputation. And we can't win a number of conclusions. One of them is the fact that I think

a lot of people that go to the gym now, especially the guys that are in global gyms, they're conflating an interest in exercise and sport and fitness with going and doing bodybuilding. They think that the only thing that they can do is to go in and do the curls and do the rest of it because that has been the prevailing training methodology for the last 30 years. And the other side of that which makes it super attractive is it's got mega low barriers to entry. So I'll bring this back to my industry. It's like club nights. If you have a thousand pounds and a DJ and a venue that's prepared to let you in, you know of a business, you cannot go and start the new iPhone with a thousand pounds in the contract of someone who wants to buy some stenu.

Whereas you can go in with a PT for five minutes in a global gym and you can master a supinated bisector to 80% of the standard that someone has been doing for three years can do. However, when you go into a crossfit gym and someone says, okay, we're going to try and do a snatch. And it is such a technically complex mood that the barriers to entry are so high that people's egos get shot down very quickly. People don't like to go and do things that are bad at, right?

They don't want to go in and have, do something that's difficult. They're happy with difficult but within the priorities of not necessarily feeling silly. Yeah, feeling like it's unachievable. I think a lot of that comes down to there's several factors. So first of all, the person's attitude. They've got an ego. Crossroads probably not right sportsman. They've got an ego where they think that they should be able to do everything. That's never going to happen. Look at Olympic lifting. There's people who just do those two lifts, snatch and clean and jerk.

They spend their entire life getting better at the snatch and the clean and jerk. From age like four. They never perfect. So how does Jimmy, who's 53 in an account and think he's gonna walk in and be perfect at snatch? Not down. You got accept that you're never gonna be perfect.

I've been doing what, it for nearly eight years now. My clean jerk, my snatch, still crap. You know what I mean? Still needs water. Everything goes in. I think that that's what's interesting, the fact that I think there's a cross-check documentary from my 2014.

And I can't remember who the Narega is on. I'm tempted to say it's in the voice-up from Dave Castro where he says that very, very soon we're going to see someone who's got like a 500-pound deadlift in a sub- mile and a disinterested in this and a this and a this and what he's explaining is the fact that the sport in terms of progression for athletes reaching a ceiling is still there. Yes, infancy. Which I would absolutely agree with. But yeah, I think that that was one of the first things that I was like, I think that it gets a little bit of a bad rep from some people because it's daunting, because there's a sense of elitism associated with the people that can do it,

because there's a little bit of jealousy, and there's a quite rightly, like if someone can walk into a gym and do a muscle-up, and you've been training brosplets for six years, and all you can do is really well-consoled control the centric on a seat into like shoulder press. There is an element if you think you can't come. You look good. That looks good. Yeah, that looks cool. And rather than of how you look, you're like, fuck, that looks like, that looks really good.

And you know what it is. For me to look at Crossroads, a training methodology. Last year, if you told me at the start of the year that I would have seen the progress I saw physically from a bodybuilding program, I would have told you that you were lying. Yeah. And I don't know exactly what it is that was the difference because I've been training for 10 years before that, round about, in varying degrees of cerebralness and getting it wrong and awful long. But you know, I mean, you, you, you, there's a weight in your hand and you're going, you're going and lifting things moderately regularly and you're trying to eat some protein.

Like it just gets, bro, so it's, it's moderately better as you move towards a little bit. And I think what was interesting was that you now have formalized progressive overload, you have a formalized amount of intensity, like you have in a basket all of the things that everyone's trying to achieve on the other side of the gym in any case. Yeah, I think like our gym in particular is quite a good example of it because we have obviously like three areas of our gym, so our global gym, our regular gym, the boxing boxing, our bootcamp area, which is like, it's like CrossFit, but like, that's much kind of, not as much like complex movement,

so you're not, we're not, it's not pretty simple. Yeah, we're not talking about cleaning jokes, not doing, getting muscle ups and stuff like that, but if you look, the CrossFit is, look the best, they do, the lads, are big, they shred their jacks,, they're lads, they're big, they shred the jack, and they're not doing bicep curls like the guys in the global gym, but they

look the best, and ultimately that's everyone's goal, everyone's look good. And the guys who were sneaking in the bicep curls and the better not what like too much bench press, the guy who was still crossfiters, the guys who come in and they're soul kinkers that snatches a shit. And they can't do muscle-like. You literally go up to them and you're just like, dude, you've been bodybuilding up and you're like, oh, well, you know, just a little bit.

Just a little bit. And that's always the same thing. And that doesn't mean they can't be comparable. You know, there's a lot of people that we're doing that now, and that's like the new trendy thing, isn't it? It's like everyone's like, bungee-bungee-bun mean, there's great work. Look at group strengths, group body, program that's really popular. Yeah.

Max feeling. I just think as well, that's like the evolution of that is that people have a stand to admit that they fact, it's okay again to say that I want to look good. Yeah. Because I think over like CrossFit and like people working their way through CrossFit,

I think a lot of people we, I'm quite new all year and a lot of people were like, oh, don't look good but I'm fitting the new. Oh, I don't look CrossFit, I think a lot of people, we are quite near all yet and a lot of people will like, don't look good but I'm fitter than you, don't look great and I think, and I think, and I think, and I think, I think, and I think, and I think that a lot of people say, look like maybe I don't need to be, maybe I'm not going to be like a rich front end and maybe I need to just step back on the volume and I do want to just look better and functional, but I still want to train and I still want to actually be able to do the whole shit. You're able to capitalize on the methodology whilst not wanting it unnecessary, but having to have the competition like outside and necessarily a class.

Like within a class to class, if you compare it to a... It's sort of like a common misconception, I think, with CrossFit. Everyone thinks it's competitive. It's not. It's only competitive if you... Against yourself. It's not. It's only competitive if you do a Chris Williams and give a big licks. I'm only joking. But if you wanted to be competitive, you know, you seek out like making decisions, you can make it competitive. But if you just want to turn up, train it, go home, it can't just be that as well. That's why we don't let people look at the white bar, right? And that's why we don't post workouts

like the night before because we don't want people look at the white bar, right? Yeah. And that's why we don't post workouts like the night before, because we don't want people being like, oh, tomorrow is my show and that workout. It's like turn up to the class. Yeah. That's it. No, I understand. Also, nobody cherry picks workouts anymore. I agree. So yeah, I think, I think what's really, really interesting is that you've got this, you've got the Australian methodology, which appears to be producing guys that have got bodies here around that are better than the physique competitors, or at least on part. The only difference is the fact that they maybe need to go through.

Like to step on stage, if you have to take... You just need a water cup. Just any tree, just any literally. James, James Scott. James Scott, James Scott, he's probably four weeks out all year round. He's like, you got him, right? He's like, you got him. He's one of the guys.

He gets in here.'s out in the air. He's like, he's out in the air. He's one of the guys in the world. He's like, he's one of the guys in the world. Oh, he's ready. I'm going to tell you about Lauren. For example, when Lauren came and trained with us, like, 80 months ago, she'd never really just got off the back of doing all the bikini stuff on stage. She's in good neck, don't get me wrong, but she was lean, but she was like, weak. She wasn't weak, but she was no one but she was like weak. She was weak,

but she was no one the other way she is now. She's lean all the time, she's not stronger. Yeah, she looks jacked. In a good way, but you know, like she looks better now, like she did then, and so not even doing a physics ball now. So look at someone like Dan Baby, like if you peeled Dan Baby down a little bit and did a two month cut, I name a hard two month cut, he would sell his own. He'd step on stage it, classic bodybuilding. You wouldn't step on, he'd be too big to step on stage as he. Yeah. And you like, and then that. I think many people are like that.

And this guy's well-renowned as the fastest man in CrossFit at the moment, in terms of like straight line speed or short. But it means the mille means are still CrossFit as lose your gains. Yeah. Like, do you know what I mean, which is... So here's the thing, right? This is what we drill it down to.

There is not a brand behind Pushpull Legsplit. No, no one hashtags Pushpull Legs today. Like, in the Instagram thing, and people love to hate on something that has an identity. And this is what we think it is. And it's different as well. It is different.

And yeah, it's definitely high visibility. Yeah. You know what I mean? Like people can see when you do it at the club. Even by robot. Neon. Yeah, people can do it like you. People love it.

People love it, but people love it because it's cool. And it's good. But it came from as well. The whole thing, they totally caught the wave right. I mean, they did it a really long time, but the social media thing. So they did it all their websites, all this and went online. They could you found it out through like a chat room or whatever. I found it out through, I just went online.

Yeah, but chat rooms and stuff, isn't it? Like, those people were talking about stuff. So all this stuff, all this stuff happened. And off the back of that, that means that a lot of people post superchip on Instagram and tagging in CrossFit. Do you know what I mean? And then all of a sudden that's the stuff that gets the attention. Do you know what I mean? Not the thousands of OK but mediocre like loaded snatches that like people have done really well on our PB or improved their technique but the one where the last gets a ponytail caught in it and gets

dragged across the gym floor. Now we're doing a really good job. I think of bringing that perception of it back around. So they're not really on crossfit.com now, posting like elite level crossfitters. They're posting your everyday crossfitters. Yeah. The post, and like I said, Jimmy who's 53, who's very inclusive, isn't it?

Who sits at a desk for eight hours and then goes and does a little workout. That's what they're posting now. So it's making it, it's showing people that it is accessible and that it is achieved with all of them to be able to go and do a class. Whereas in the past, it all used to just be games, games, games, games, games, stuff.

Elite, elite guys. And then again, like you're what we're talking about now, they wouldn't surprise me. In five or 10 years time, could you see there being different strikers of CrossFit gyms? Would there be ones where you've got the guys that are... CrossFit, compete, kind of. CrossFit, physique.

Do you know what I mean? CrossFit, house and stuff. Or maybe classes that, you know, you guys, at Rewok CrossFit times, I'd have got Gung Club, right? Yeah. Which is, which is like a sort of hypertrophy-based 8-12-14 rep kind of, but still using the methodology, right? Yeah.

And still, like like compoundy functionally It's definitely less function. Yeah, it's definitely I think you picked up off off the ground as well. Yeah Then you could You'd do your girls for an hour. Yeah, just girls. I mean that's what's in arm wraps at this crossfit I mean, that's what's in arm wraps that is cross-fit. You've got arm wraps, it's arm wraps. It's arm wraps. It's arm wraps.

It's arm wraps. It's a massive community. There's going to be people in it that you don't like, or people who's opinions, people don't agree with. Yeah. And whether you jump on board, I mean, I can imagine Pete's some PTs, I mean, not so much now. You know, we went and continued a weekend course.

That's always a big deal on everyone, as if the personal trainer course is that fucking difficult either, do I mean? Like, people just pick up on these things, oh well they've opened up a gym yeah we've like opened up a gym or job no no gym and then we spend the next seven or eight years going on every car so I mean every single car like traveling like working with people working on people high level to get where we are do you know and you know and you did a level whatever PT a couple of years ago, and you still do your own self-off for it, like set back in your box mate. That's what we've warmed him up now.

Good kindness, the kind of things. I was just like, hey, talk with, good, just to lit the fuse. That's a good point as well, that Paul's brought up there, which I was actually going to mention, or how much is your manners off, is like, with Cross CrossFit now there's so many different like surfcations that you can surfcate for everything. There's not mean for the obvious surfcation, there's nothing surfcation, there's you know kettlebells, nutrition, there's all this stuff that a load of CrossFit coaches are going and doing like I'm not saying that there isn't but there's not many PT's who

work in the commercial sector who are going to go on weekends and doing extra courses. They're going to spend the we get to do an extra courses. And how do you spend the level three? Yeah, it is a thing that actually spend the money I think you've learned in the beginning. I think the fact of the matter is that most of the guys that are doing a PT stuff have got one thing on the minds and that is I need to maximize the money that I can make.

Yeah, yeah, yeah. How can I get as much as possible for as little as possible? I think that's going to be anyone in any job that's going to be those people because that's like saying that PT is about because like there's some incredible we're lucky enough to work with people across big coaches who are really good at being incredible PT's. Yeah. But you know we're lucky as well that they're around us so they're more open minded about what we do. Yeah. They know that we've got our jam and they know that they've got their jam. And if I wanted to go do a physique type thing

or a bodybuilding thing then you know those are the guys I was just showing you some video of you doing curls. I'm sorry yeah fly, fly, fly, fly, send you the gear and get in trouble with the range of flying. Getting coached through the flies you know. Some boy. But you know that's people who are going to be good at it whatever they do and I just think you know you can't, if a boss crossbar's got a brand it's easy to just tie one underneath that. That's the good other brand. You're not a push pull leg. You're right, that's someone can tie it.

They eat on. Should we just put it down there, should we bake one? Push pull leg stuff. Yeah, that's just four on the table. It's bad enough to make no good of that. Let's get it. PPL. PPL.com.

I'm going to guess that a typical CrossFit membership is probably somewhere between 50 and 70 pounds a month. Well, I mean, it depends very well. I mean, so yeah, so that's a good thing to say. So when we first opened our membership was 40 good, now it's 80 good, because times of change are often more serious, there's more competitors where we're still reasonably priced within the gym. As a investment in the gym, you know, we've got all the extra stuff like that. My point is that for that, even at the absolute top end,

like even if it was £100, that's three hours of pting. Yeah. And when you think of your service, you can get in comparison with one. Yeah, exactly. Every day. I think. You know, this shouldn't seem like a sort of crossfit

is the end, the only solution to the problem of trying to get yourself fitter, but I do think that there's a number of elements in there, external accountability, a level of intensity that you do not get when you sit in the gym. And the main thing for me, or one of the main things for me, is that when you see a global gym now, having been in a crossfit side for so long, you realize that someone's stepped into a gym, put the headphones in on the wrong, even if they've got a training partner, the headphones are in while they're doing their set, they're sat looking in the mirror,

at themselves, lifting weights, sleeping in their own neuroses, just wallowing in it, and you just think, bro, it doesn't have to be this way but it's all shame you in the does not have to be this way not only can you achieve more and less time that's exactly what I was gonna say it's the time the way in and out of the now the fish into the jaw public was in and out within an hour even like competitive I think that we have at the gym they're not in there for long but then like two hours two and a hour's maybe that a push and it's a bit of it. You know, I've watched people in our gym who come in and train on the global side of the inner for 3 hours.

What are you doing? 3 hours? I don't know. It seems like there must be a paradigm shift coming soon as far as I'm concerned. And I think one of the things is that you have to ZZ zero that I don't even know Paul were you ever what's your It's a guy like the bodybuilder as his Shavirishian

Who was an Aussie fitness model? Yeah Dude it was really charismatic a big YouTube channel. I was like fucking cool guy. Yeah, shredded a bit But was come the the ultimate bro like the tiny Was it with enough them it with the with the math? But this is this whole sort of that like natty bodybuilding.com forums like you made his name on bodybuilding.com Like forums and there's me to all the rest of the stuff and bits and pieces. Sadly died actually like five years ago. And but that was the beginning of like the aesthetics, roe era, like the... It's kind of coming back around as well.

Also as well, it is trendy to be in good shape now. Absolutely. I think it's like like you can hammer jolly short as much as you want. Things that jolly short all the lives on there. Good way. Now everybody wants to be in good shape. It's trendy to be in good shape. But when you look at clothing, you get mussels that close, yeah, or everywhere. The whole, I think the power, I think you're

right, I think the power that I'm in shifts and not just in fitness and culturedly as well. It's now frowned upon to be out of shape. Absolutely. Absolutely. So I think one of the things to bring that back around again is that those guys that were watching Ziz and were part of this whole tiny short string of estl bone bag, like muslin dancing on the beach, nothing wrong with that. Gabba D. But that's not the thing about that. I let you know, and just understand the single word you said. That's a 1020, I think 1020, that was my last one.

I've lost 11. Do you know it? That was a lehany to become the artist We are the artists who have been working on it We are the artists who have been working on it If you click down for it, you'll see You'll see it We'll find some of our videos

And so you had this kind of era of guys that was me Right? So that was me 22 23 years old that was me that was those of the guys that I was looking up to that was the training methodology I was reading stuff like TNation Bodybuilding.com and all the different bits and pieces like that and then those guys now as far as I'm concerned You get to your late 20s and you hit a fitness menopause and I've been saying this for as long as I can remember now, you start to realise that being lean at all costs is not the only goal in this and you start to think, fucking chronically away of the way of my own mortality as I reach 30 years, like I need to be able to bend down and touch my toes,

yeah, I need to be able to get a set of stairs without being able to breath. And it wasn't so long ago that I was reading stuff from guys that are doing comp prep and stuff like that. We almost take pride in their lack of fitness. Yeah. And they're like, oh, it's so funny. We put my socks on this morning after arms yesterday. And he like, dude, like that is, that is not something to be proud of. I'm aware that you're wearing that like a badge of honor. Yeah, but is your body telling you that you fucked it? I don't know, I did it.

I enjoyed trying to get fit, but when I was in global, I didn't know anything about fitness. I didn't really have the guts to go speak to a member staff. They were too busy speaking to the girls or the juiced up guys. The juiced up guys were just doing their own thing. I was scared to what made the way it's area. Like it was terrifying and now I was in there on my own. The only thing that I had was a copy of like reading the next way for the next

issue was when men fit their stomachs, health to come up to read and like try and figure out what I'm meant to be doing. Do you know what I mean? It was like that wasn't social at all. That was pretty lonely. That's one thing where I think like CrossFit does so well is because like you're coming in and you get told what to do. You're not having to go in and think, what I'm not gonna do today, I'm gonna do backing arms, I'm gonna do shoulders and legs or whatever. It's like you come in, you get brought in,

you get warmed up so you get a specific warm up for the class that you're gonna do. You then get told what you're gonna do, show them all movements. You get ran through the class, everyone gets a high five and they're out of the door, like all in an hour. So you're getting that mega high level of service and you're not having to think about it.

I think that's a big deal for me that you can talk yourself out with going to the gym and awful lot. Yeah. Like, you know, talk about what are we, January 7th today. Like a lot of people will be in the most, they've already dropped it. Already broken the New Year's resolution.

They'll be in the midst of like first week down, shit. Like this isn't as easy as I thought it was gonna be. It's a good stuff. And then probably the problem is, this isn't as fun as I thought it was gonna be. People probably trained on Monday, they're still so, man. Yeah. Absolutely.

I did some stupid work out. I Tim gave me the one Wednesday. Legs are still sore Because I was like, what we got for Christmas? Yeah, so imagine like what else is that to do with it a lot of bad food and when I'm detox The detox is really my key to all for Christmas. I don't get all after this one. It's kill it's kill this you are key to I didn't go key so I didn't go like Keep it up. Basically just ate no carbs. I Didn't eat my carbs, I ate veg. But I wasn't eating the stupid high amount of fat.

So I was basically just eating protein. Why? In fat. You got fat. Got fat. Jordan Roll is got fat. Mega fat. Fucking hell.

I mean I was rock a bit of a dad ball but I was rockin' like super dad ball. So I was like right I'm gonna sort it out, jammy first and get it done. So I came in and, timbers on my nutrition, timipull doing my training and I was like right tim I'm on detox getting sorted. So that was Tuesday by Friday I was like timipum off the detox I trained on Wednesday and Thursday and tried it. Couldn't walk. Gust. Like totally broken, just by not eating enough food. So yeah, motha detox.

Detox is a bad man. They're not good. But that's it. Again with that, like, I want to do another podcast that we focused solely on this, but we can touch on it now, about using performance as a crossfit being able to use performance as a metric for everything else that you're doing in your life, because your performance is mitigated by all of the other influences that you have. You get it by your

sleep and you die and you're moored and you rest and you're mobility and yet everything is tested by it. Whereas if you're feeling under the weather, like I had a stomach bug at the start of the week and I went in, I had full blown aids. You only get one so, see what I'm like. That's true. Fuck it. Do you know? Spray it.

Spray it. You're rubbing. What are you doing? I don't know. Spread it. Spread it. Be a Robin. When are you going to do it? I don't know if you're going to do it. I'm going to be the loose one. And you go in and you're like, this is really quite a lot hard. It drives me feel like so much work that is usually.

But if you're hanging out with your ass or you're hungover or whatever, let's say, usually hangover isn't really good example. If you're hungover and you go in and you have to do a class, you're going to know the young over. If you're hungover and you have to go in, you do buys, buys, tries and apps. On like a different bodybuilding.

That's true. You can just dial back the level of output sufficiently down wherever you need. And I think what's interesting is that if you were to, if you were to use CrossFit as you were growing up to just judge how you get an honor the rest of your life, I'm not saving all right. Yeah. It's my relationship with my bird okay, like because my state of mental health, when I get into a workout, I have these like a lot of

negative self-talk that comes through. Is that maybe because I'm got a little bit negative at the moment or a bit stressed at work because work's going to bad or whatever it is. Like you use the performance as a barometer for how everything else is going, which is really, really useful as opposed to going in and going like, I look 2% leaner today. I don't look 2% leaner today. And I think one of the key takeaways for me from CrossFit is being externalizing your progress or yeah, externalizing your progress. So usually what would happen, like you could be doing a cook pro or a physique competition and wake up one day, 10% wake up that is you right there, that's me right.

Wake up one day, 10% body fat and be in a bad mood and think that you look really shit. Put two percent body fat on and be in a better mood three weeks later and think that you look good. I think it looked good. I think what you say in the other Chris which is cool but all those things are like subjective completely subjective. Whereas it's crossfit totally it's objective like it is it's completely you can actually look at the numbers, there's numbers there that show you that you've got the old better ones.

Exactly. that show you that you've won the better ones. Yeah, exactly. You've got the best of fitness. Exactly, you can do the open in 2015 and come, you know, whatever, like say it top 10% and do it two years later. If you come to top 8%, guess what, you've got better. Like, it's why we do these benchmark workouts in the classes, like Helen and Fran and all these things, because you can see that you're getting better. And it's, you know, nobody can lie about it. you know nobody can lie about it if you've got three minutes

off so you've got five minutes month one you do again month twelve and you have three minutes you've got two minutes better doesn't matter whether they're bad day if I'd an argument with you miss is you've had a burger king whatever you've got better like and you can't tell me that it haven't because the proof's in the button it's there five minutes three minutes They go you know to me. Whereas all the stuff that you've mentioned like About do you look any lean? I you know if you've got any bigger it is really very subjective Well, that's why I think it's that's why I think it's so unhealthy and it leads to people having

Jaded ideas about what they shouldn't be doing with regards to the training. That it is so subjective. And then let's take it to the entry-green, say you've got to do a competition, you're then externalizing that subjectivity. Because it's a little bit of someone is objectively bigger, objectively leaner, because it's aesthetics, which is very nature subjective. Yeah. And you think, well, that to me just leads to like,

I'm not surprised at so much fucking anxiety. Yeah. Like, that is the cookie cutter for how to create anxiety in someone. I don't know if I look good enough by hope that I do. Yeah. You can't see an edge on it. Of course.

You don't know what you want to do. Of course. If you know that you can deadlift, sometimes it knows you can deadlift 600 pounds a deadlift ladder comes up No, the top weight is 600 pounds. He knows that you can pick it up. Yeah, okay? Just mitigating factors. Did he sleep to do? Yeah, but no, it's got it. I'm a good man. I'm running before I'm a certain cave trail run upon last on the run First on the deadlift

I'd have been in the way first on the run last the deadlift so I'd have been in the way around first on the run last video. So would you rather be sticky or itchy? Sticky. Sticky. Sticky. Sticky. Yeah man, sticky. At least for a sticky you've got, you know, you just, they're just, it's sticky.

It could just get worse. Yeah, it's sticky. You're only going to, you're only set sticky in a, like, across fitters, you reach that and wrap scratch in, we're going in. We're going deep. We're going deep. We're going you reach that am rap scratch in we're going in Exactly right, okay would you rather fight 20 duck sized horses or one horse sized one horse size The dam right 20 duck size horses no I want a big stick. Yeah big. Yeah, easy. I want a big dog one big duck make I want a big duck. Yeah, big duck.

That's it, easy. I want a big duck. One big duck, man. Can you imagine that? A duck's on that whole bit of a fresh. Ducks are really a grown-up. I think it's small. I just go for his legs.

What a fucking way to go. Go for his little legs. Straight in there. I don't know. I can kick 20 horse-sized ducks all over the shop. I don't know when I'm going to walk. Ducks, as long as he stayed below your anaerobic threshold, you'd be able to...

He's got a pace in it, man. You've got to pay the spread them out into a small I do funnel them like you're under a funnel them in Emum three what three I'm a minute Yeah, so six minutes work out that is an hour a year What you do the duck I want the big duck how are you gonna attack it? I got a pair of willing to go How are you going? That's the way I go right? How are you gonna attack it? I got a pair. I'm willing to go. How are you going to attack? What's your strategy with this horse-sized?

You know what I don't would do. Pull your face up real. I don't care. Your face will be gone. I just want to see the big look. I'll take over. Pull them. Why do I have to fight this stuff? What circumstance comes there? Yeah, I would probably run away at 30 second intervals for the one half minute rest in Tyra.

A bit of a fuck. Do some fuck like me. A lot like Lampor. Stop. Tying out. Tyra out, it would get. It's massive, it's so much muscle it's going to get. I mean, it looks muscular.

Can you imagine how I'm going to guess the I mean it looks muscular. Okay, imagine how... I'm going to guess the problem. It looks like a muscular... When you cook one. That's tasty, don't you? There's a lot of... That's not going to be lacking. To be fair,

it's going to be money to get fire horseized up. That's all I've got. I think your raps would have to be here. Your raps are bad guys. I can't imagine. You're right. They're a little pancake, so you're going to need loads. But you need a whole cucumber knee drop.

Yeah. You need a whole cucumber, man., a whole cucumber, just like a tortilla wrap. Yeah, cucumber, duck, either side, not all you think. But I mean, you can test go to student, those horse burgers, aren't they? Yeah, it's just the miniature, like, we don't need to be made there anyway. There is, would you rather be able to attract any lady you want by wearing a special magic fedora and saying the words

Malady, or be able to run at five times your current speed but you have to put your arms behind yourself and make aeroplane noises? I do the aeroplane noises. Yeah, aeroplane noises first. You the aeroplane noises. Yeah, aeroplane noises, first, straight up. You think? Yeah, the aeroplane is faster. But you're gonna have to go...

Oh, okay. You're loving it. You have to make a... I'm going, yeah! Do the whole thing. It's how it's... It's how it's... What's the phrase?

It's how much you will in the squeeze the lemon on wet bread. It's what's the phrase? It's juicely the squeeze girl. It's what it's good. It's aeroplane noises in worth toleration. I mean, that's gonna be quick. Imagine beating everyone in the gym every time, every one of them, every one of them, every one of them.

But it looks like you're taking the pitch as well. You set on what you are going to hold. And if you imagine, right, if that actually happened, and there was a whole school of coaching that you came out with it, where other people were trying to run out of it. But like Paul's ruling all over again, do you think that it definitely seems looking for me else I didn't, that specialists don't do tremendously well? No, no, yeah, like pose rolling all over again. Do you think that it definitely seems looking for me

I said in the specialist story to tremendously well For a lot of stuff. You get caught out one thing. I mean look at like math razor for example like his first Like two or three years of crossfit he won a lot of competitions But he also didn't do very well in a lot of competitions because if things played it was strengths You could dominate but then things didn't he wasled, but then you've saw what he's done as he's taken that and he's basically worked that those elements in the singularity to make them a lot better.

So he spent a lot of time on a bike, a lot of time on a row, a lot of time to get better at the sport. Let's transfer it over in the CrossFit. I suppose the fact when you're talking about programming is that there's already a model in place for how to become a good robber. You have to become good within each of the four areas

of fitness, I suppose, or categories within which the work helps go into because how you get good at deadlifting, how you get good at all of the different bits and pieces. So really, a programmer doesn't, that's not anything special in terms of specialists that's just knowledge deployment like read it read it and put it together yeah it's like okay so you got that then it's like okay so you've got client taking a typical like a standard person we've got periodized year so it's like where are we gonna focus on those single aspects and how we're gonna

progress through the year focusing so for, we start the year with like hypertrophy and movement mechanics because we believe in quality of movement. So we're talking just after the opening. After the opening, quality of movement, joint prep because we're going to load you up in the next cycle and we need you, it gets strong. You know, quite far away from the competition, which we know is like a aerobic power kind of based thing. It's like then we're going to load you up. So that's what we're going to hit you. Also, we know that like a aerobic power kind of best thing. It's like then we're gonna load you up. So that's what we're gonna hit you. Also, we know that we need to continuously

working that aerobic base in episodes. Getting all these parts of when they're suited together and important it there. And then you've got the athlete who comes to you as the individual. Well, it's okay, well where do they need to buy us this? Where do we need to buy us this cycle? Okay, this guy needs a lot more strength work. So actually, this is gonna be a stronger feature throughout it.

And where something goes in, something needs to come out. So you just need to balance the programs based on where that goes in direction for that client and that have fleet or people or as a population if it's like a general block or something like that or the gym. So you need to just look at all those facets and say actually this is fine.

So now we're approaching the open. Couple of those blocks are taken up a spot now. Yeah, because we're like, we've got three or four sport blocks, but we've still got one block, which is like a rubber power, which is single modality, because we still want to be developing them that, but we need to try and fit all that in with everything else at the same time. Yeah. And putting and pairing movements that are appropriate. It's like cleans and cleans and there with like, in a lot of cross-fit workouts over there

with like a ring dip or a tors to bar or an hour bar muscle. Push the long-make push pull, lift and handstand push ups. Dead lift and handstand push ups. Like if you, if you thought, I mean, they might change it, but you thought if they wouldn't put handstand push ups in it would be with the dead lift.

Yeah, it does clean. I am. And all these other movements. Yeah movements always like paired up with them. So I was going to say that's something we haven't touched on. What are the particular parents of movements that tend to go together? Sure, there's polyps, there's burpees, there's burpees, there's deadlift, there's the brule, they're in the same plane, so like a thruster and a pull up, they're in the same plane. So thruster, thruster, we're talking, put front rack, front squat into an overhead

press and then a pull up is obviously a pull up. So they're in the same plane, but they're working in different directions. So you're basically getting smashed from both ends. That's what's happening. You know what I mean? That is what it is. For what I put down. Yeah.

It's brutal. Squats naturally than it is. Snatches and muscle. It's dead. It's enhanced. So a high skill, high skill. As you're pulling in that direction, I'm pulling in there.

With Mr Joshua, deadlift to extension into flexion, the other way around. But that is, whichever way, whichever way of movement I go up. Yeah, so, snatches and burpees, snatches and chest bar. All those different combinations, it's like, it's the way that the body's moving. Obviously anything with the burpee and you're moving your body through the live-streamed

emotion possible, you literally go on all the way down the ground and you get all the way up and leaving the ground. Anything with that, it's going to be horrendous. And if it's a thruster, going with load again, to his Isaac, it's going to be just big times. It's going to be just a surprise. So when we're talking to bring it back to one of the points that I brought up at the start You can't, you can't. That's the only thing you're afraid of. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things.

You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things.

You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things.

You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. You've got a lot of things. I think the best times on the planet are between two and three minutes of that, right? No, it's like sub-tune-up. It's a typical item. It's like sub-tune, yeah. I mean, typically in a box, you probably put what, like, a 10-minute time cap on it or an 8-minute time cap. I'd drop it down. Yeah, more like 60 minutes. I think so.

Yeah, I think so. Everyone can kind of get it done in that super short space of time. Yeah. So riding the scale properly. Yeah. Is it, like, because you long it in an awful lot. So your heart rate's high. So that's one of the things that the scale properly. Yeah, is it, like, because you long to hurt in an awful lot. So your heart rate's high. So that's one of the things that we contribute

to the pain, I guess. Well, like, Fran, for like me, for example, now, Fran doesn't really hurt that much. Because I'm efficient with both the thrust at and the pull. So like, when I first did Fran, I couldn't do 21 thrusts and broken. Yeah.

So 21 thrusts and broken, brutalized this. Now I've got maybe two 40, 50 reps on broken, I put the bottom, don't call me on that. But you know, like, so it's not that bad. 21 polyps might be my max set of polyps. Now it's not. So it's like, I could do Fran and let's say like 230 comfortably, but it's that little extra at the end to get it down to like 210 or whatever. The same what we're saying much of roller. Yeah, but it's that little extra at the end to get it down to like 210 or whatever the same what was there much of roller Yeah, which is what Brutalizer's it and it's that it's again. It's like just the efficiency of the of the movie

How well the issue on so if you were to put a Flag in the ground which has been the workout you felt the worst in in your entire CrossFit career can you just one come to mind? Okay, so the worst in your entire cross-fick career. Can you just one come to mind with your cross-fick career? It's amazing. It says a worst one. Do some highlights. The worst ones by far are basically being the final workouts of the open. So 2015, I was like a new, I wasn't going to qualify. I was just outside of qualification for regionalism individual. And the last workout I came out was 27, 21, 15, 9 thruster, calories on the broa and thrusters. So did it on the Friday night and it was hard but it brutalized

us but it wasn't that bad. Did they get on the Monday, got like 10 seconds faster but it killed us. Like I was literally spewing all over the shop. Yeah, after the same thing, thrusters and burpees spewed all over. This year, thrusters and double unders spewed all over. It's just that last workout is just so bad. And I think it's like the culmination of the whole five weeks coming to an end. All the pressure and stress and all that stuff just kills me. Like absolutely kills me. We saw, I was watching you do 175 this year, which was nine thrusters.

And it was, was it seven thrusters? It's 35 and nine. 35 and nine. Yeah. Ten rounds of nine thrusters, 35 double-enders. Yeah. thrusters of 42. And I'm right in saying that you beat the two Icelandic girls.

Yeah, they both went on. I thinkic girls like the two boys we're not. I think I can like second in Europe on that one, I think that's the second of things. Second quickest in Europe, at that particular workout. Like watching that to me was just like, I don't know, it was like there was another gear that I didn't think that people were able to get to reach with regards to that.

It's just one of those things where that's just a good workout for me. Yeah. You know, like put me doing 140 kilos squat clean, that ain't happening, you know what I mean? But then you can watch someone like, you know, like Ben don't even know we've got the gym, strong boy, you can pick one for you, like it's no problem. It's just, it's things that people have got to, and looking at the open tends to be 90% of the time, things that I am got to, that's it.

It's all it is. It could be anything. And then as you start to move towards regionals the way to get a little bit heavier. A lot more complex the skills get harder the movements get harder the way to get heavier and it's a lot it's a lot harder you know it is and it's not as great for someone like me but then it's better for other people. So it must be difficult there must be some athletes then floating around who would be great or would be good regionals and games after this. You just can't break through the open because you're quite good. But the same as baseball, you got to be in a place under a league who are great,

who probably could play in the premiership, but they just can't perform. You know what I mean? It's against the start of the game. The season starts when the open, like, you know what I mean? Like if you can't get through the open, it doesn't matter what else you get at it. Because you're pretty, there's clearly a domain and without it in a bunch of movements. Nobody's sitting there going up, I'm the strong guy.

Yeah, you're the slow guy. You're in the fucking slow guy, get faster, get more efficient in moving. You know, the things John's talking about, a fundamental movement, so thruster is a squat. I'd oppress him. Like fundamental movements, like you need to be able to move quickly through them.

So if you look at the season, I need to get this to get to that. The season isn't that, the season is the open into regionals, into the games. Some athletes know they're gonna get that because they've already got all the stuff in the bag. They just put it down. For the people, there's no point talking about what you would have done if you got past stage one.

You should know what I could have, isn't it? So many people post, what did you say? Came 12, the regionals. But also, maybe they don't take any So many people post, what did it take, came 12, the Regions. But also, they don't take any account. No, but you weren't there. What else? You weren't there, you came 100 and, you came through it,

and the only thing I've got in the Regions, bro. But then more people don't take any account is like the fact that app regionals, it is entirely different to doing it in the gym. Yeah, yeah. You get your warm, your warm up, and you've got me go sail next to you. Like, do you realize how intimidated that is?

To have like someone who was the fittest man in the world at one point warming up on the row next to you. There's that that you gotta content with, and then you've got the fact that you've gotta go in and sit down for 15 minutes before you go on the floor. So it's like stuff like that that people don't realize that you have to do, you have to be there. That's a time train.

You can't even tell it. You can't do the money, you can't do the money. It's the ground life. You should've got the toilet and get a coffee and have another knuckle or whatever. You have to be there, you can't do the money, you can't do the money, Instagram, like just go to the toilet and get a coffee and have another no-go or whatever, it's like no, no, you will be there at this time, you will perform at this time, like enjoy it, bring it in, Instagram, Instagram, wait for anybody, you know what I'm saying? You're going on at that time, that's it, so it's like all of those things, it's the classic thing.

And Instagram is full of training, it's around a lot of people that will do a regional's word, our context. Do one regional's word and say, I would have come this way, you wouldn't have done. Because you have no idea what the people who were there are going through, and how hard that and how hard that environment is.

In such a quality way, I mean, it's like, freaking amazing to get there and to go through it all, but you know, the context is completely fucking different. It's totally different. You're imagery, you floor or whatever, or in Copenhagen, you floor whatever there, you're in a pressure cooker of an environment. The heat's in the energy treats you.

Yeah. And everybody is like, oh, I'm giving it everything. It must be a very intimidating atmosphere to be in. And I think what's... Maybe it's an atmosphere, but I think it's just very different to people saying, oh, if I get there, but I think it's just very different to people saying, oh, if I get there I'll smash it. You've got to get there first.

And then you can go and see if you can smash it. Are you good? I think what's interesting is that the parallels that you can draw between powerlifting. Like if you've picked the weight of empowering before, or in weightlifting or whatever it is, you know that you can pick it up again. Yeah. I think what makes CrossFit such a good observer sport is that

you can see the narrative of the suffering going on within the person during the event. Do you know what I mean? Like it's season you've got you've got such a short window. Someone's trying to deadlift 300 kilos at a local comm and they either get it or they don't and it's pretty much over. Yeah, like within a couple of seconds. You have three thumbs. Yeah, yeah. And you like, okay, but then you watch someone do cross it and the spectrum from them failing or succeeding. So big. It's so drawn out and there's such a narrative that's attached to so many variables in there. And you get, and that's what makes it compelling watching, right? I think that's also a very good job of like how the, how have changed the sport in a way, because like it used to just be,

it was a bit of a schedule like everyone would just be doing stuff at the same time. And you wouldn't know where anybody was and someone would finish it like, whoa, finish. Did he win? Whereas now it's like this clear area is on the floor where people do things. So you can go, how well he's 15 reps ahead. Because they're all the better. All sort of work so well also like they talk about the commentates always talk about the games like You've done front-end you know when you watch someone do front-end the games

Yeah, you know that feels like you know what you felt like when you did that workout or you did those exercises And you can like completely relate to someone who even if they're in a completely different level to you, like, or shit after that workout, just like that guy, except he, how the fuck did he do it five minutes quicker than me? Do you know what I mean? And you can relate to that because the OA from a shard. Because even if nothing else, if you're a competitor, you're a competitor alongside that person, even if it's a different part of the world, and like a different link. I think that's one of the views of the open thing. The workout is issued and everyone's from the person who just started two weeks ago to the best guys on the planet have to do it.

And to me, always seems impressive that, I mean, how many people did the open last year, like half a million? It was like 400,000? Not 400,000. Not 400,000. Around a real wide. 400,000 people did it worldwide. And the guys that came top in that all renowned names.

Do you know what I mean? Like Noah Olson is always going to be top five. Like, and you think out of all the variables that are going on in life and he's such a wide net of things that can go on and that can go wrong and these guys are still so dominant with what they do that you can give them this guy and Yeah, maybe it's well within their capacities or whatever, because it's an easy workout. If they've been there so much further, it meant to be at the games, they will do great in the open.

The people that do well at the games tend to do well in the open and do well at regionals like it is what it is. It's really a fun song from the open that smashes it. It finds the fittest people. It does, especially now that they've added a heavy element, so the past used to all be light. And it didn't find the fittest people, because for example, for me in 2015,

a one-out max cleaning, Joe came up. And I came like 15 to two parts of the workout. First workout, I think I came ninth, the second one I came like four hundredth. Yeah. I'm not fit. It's not easy, I'm just not fit enough. There you go.

You know what I mean? There's no, it's black or white, I'm fitter, I'm not. And I wasn't. So then I didn't go that year, but then 2016 came along and there was a heavier workout, but it was blended with other skills. So it was like heavier, work out, heavier lift, but within a workout. So it was a blend of your ability to do a toast of double under and then wrap a heavy barbell and when that came out I was able to, I still had a terrible finish that came like 180's and Europe or whatever but I was

still eight that was still high enough to allow me to then pull down the next stage. Something that's slightly less partitioned rule weed out people that especially is a little bit more effective as well. So the point I was trying to make there was it found the fittest people, you know, you can complain about them go, well, oh, they're heavy work, I'm not prepared for it. Well, no, if I was fit there, I used stronger. My fittest was more rounded, I wouldn't be in my life. So it identified a massive gaping hole in my fittest and people find that every year, you know, like the dumbbells totally trip people up this year. Like I said, you know, people spend all last year doing percentage lifts,

percentage nights, percentage queens, 22 kilo dumbbells, messed them up. The 150 reps of dumbbells, now, just broken. People were getting like 20 minutes on that first workout. People who would previously be in the regionals, previously competed at a high level. Just got ready. 20 minutes on the dumbbells, National Show, what you do? That's a massive, that's a massive whole thing.

And then yeah, messages like, oh, I would have crushed it without a barbell in. I wish you had that. That was the thing. I was able to kill that, yeah, but it wasn't like 22 and a half. And a bluey about go. Bluey, boo-hoo. You know what I mean? Get a grip.

I think that what's really, really funny to see is that there's the really is no way to hide, is there? No, with regards to like when people have been performed, like I guess bad judging, like if you get absolutely nailed by a judge, you doesn't understand the standards, but that doesn't seem to really happen all that much of regionals in any games. But aside from that, like the... and that, like, the... Oh, he stepped in, so... Ah, and that goes both ways though, I mean, you get a lot off the stuff as well. You get penalized for stuff, you win if you lose. This is pissing, right?

And it's the exact... You know, probably... Pistols and the left leg and the turn, but anyway, I'm not sure about that. But yeah, what you're saying is really, really right, that if someone fucks it, they've fucked it. Like, they think about the dumbbells, like, I'm right in saying there was no barbells even in regionals either. Well, the only barbell workout in this year in the open was the deadlift.

For us, the other one. And then in regional levels there was the squat snatches. So, the last three, yeah. Yeah, in regional levels it was all done, it was all done, but that was it. Yeah, that was it. It was a regional, that it was, it was all done, but yeah, that was it. It was a regional regional. That's a deep, no bubble. A deep all as well. So I had to put the ball on the other, over there.

Back, something. Then those heavy catabels. Heavy catabels, the other. The mobile bunch, which is, which is fucking. And he saw someone like Alex Smith, who has struggled with all the games in the past, when that stuff comes up that he's really good at, wins his region, bitty's brother, Ben Smith, who's like the first man here, this is 2015, because he's really good at wins his region, bts brother Blensmith, he was like the first man in the earth in 2015 because he's good at that stuff so it shows you that like even though you have to be good at everything

if you've got it specific things it will excel in certain years. It's why someone like Fronin and Fraser are so impressive because they win year-on-year doesn't matter about the program. They win. Do you know what I mean? All we do is win. All we do is win but win on my own. Guys thank you very much. We're gonna do this again a number of times but thank you Yeah. They win. Do you know what I mean? All we do is win. All we do is win, but win no matter what. Guys, thank you very much. We're going to do this again a number of times, but thank you very much for your time. We don't make any tricks in Rebocross with TimeSide,

build up North, worry programming, all those bits will be in the description. And thank you, guys. Cheers. Offends, yeah, oh, yeah, oh, yeah