The Sevan Podcast - Forward Thinking, CrossFit & Injuries with Dr. Sean Rockett

Episode Date: May 31, 2024

Dr. Rockett's website: https://321gomd.com/ Dr. Rockett's Instagram: https://www.instagram.com/321gomd/ For Affiliates, Coaches and CrossFitters: https://www.skool.com/medialaunch Instagram: https://www.instagram.com/matthews0uza/?hl=en Learn more about your ad choices. Visit megaphone.fm/adchoices

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You guys thought it was going to go back like another 15 minutes, didn't you? No, we're here. How's everybody doing? How is everybody doing? We need some sort of like energy before we start this. As you guys know, I'm always running around a little bit crazy. So thanks for bearing with us. We're going to have an awesome guest on today. My first one on the show, second, well, second interview I've done with you guys on this channel. The first interview ever I actually did was actually Seval Matosian. You can believe that or not.

I wonder if anybody's ever gone back and listened to that. When I went to Seval's house and interviewed him. We just got back from the West Coast Classic, as you guys know. I got a little tan going on. Probably the worst farmer's tan ever right now, too. So we got some cool stuff going down today. What's up, Mike? How you doing?

How you doing? Thanks for waiting patiently. Omar, what's going on? Cool shirt. Oh, yeah. It's noble. Don't tell Stefan, though. Don't tell Stefan. Wait, don't start yet. Okay's keep it let's keep it cool today all right let's keep it cool today plenty of the craziness in the other shows what's up camion is that how you would say that camion snyder cider what's up man how you doing how are you doing? Did you get the crop top, Tam? No.

I was actually... So funny story behind that. There was a 50-50 split. If you guys saw it on Instagram, I put up a poll and I was like, do you think this was a bet or do you think this was voluntary? And it was 50-50, which was pretty funny. It was voluntary. I tried to have the shirt off for a minute just to let... You guys want to see it? It's ridiculous. Look at this. Look at that. Look at that farmer's tan. It's like I'm wearing a shirt. So I tried to even it out and I went with Grace to grab some water and we were walking around the side and I was like, you know what? I'm just... I was sitting in the sands. I was like, I'm going to throw the shirt off real quick so I could try to even out this tan.

And I got in trouble. Apparently, you're not allowed to walk around there without a shirt. But luckily, she had this thermal long sleeve that she wore in the morning. Because as you guys know, it was pretty chilly there. As Will opened every show with the weather in California. And he was like, you can't walk around without a shirt on. And kind of stood there. And then she's like, well, I have this. So I threw it on.

And next thing you know, I was in this long sleeve crop top. And I was also barefoot. But your feet get so tired walking around all day. Eric, what's up, man? How are you doing? Sarah Cooper, Sousa, please make sure to wear the Alexis Rapids Dawson. Oh my goodness. Did I tell you what happened to that t-shirt?

That was one of the most. So when we, when I got those, that t-shirt, I was with Hiller and And we were walking where the athletes enter in the building and we're just chilling there. And Alexis Raptus' coach came over and was talking to Hiller and was like, whatever, exchanging pleasantries, if you will. I didn't even say that right the second time. he's like, oh, here, take this shirt. So he hands it to Hiller. And then Hiller's like, awesome, thanks. Could Sousa get one too? And then he looked at me all weird. And he's like, are you going to wear it?

And I was like, yes. And it was kind of strange because I didn't necessarily... It's not like I didn't want the shirt. But I wouldn't have necessarily asked for it. But then Hiller did. He's a good dude. Wanted to make sure I was included. And that's how I came up on the shirt. I should probably hide some of this stuff. I like important paper back here guys you can't be like

looking at tax info and um it was funny because after that it it got ruined in the wash now it's like pink it's like this light it's like light pink but uh maybe i'll still wear it. Why not? Why not? Oh my gosh. Shana, congratulations on your son's graduation. I'll see you in Texas. I'm pretty sure she's talking about Dr. Sean Rocket, who we will get to very shortly here because I don't have a son, Shana, unless you know something I don't, in which case the math ain't math in there. What's he graduating from? Elementary school, I hope. Anyway, Shane, it was great to see you and the family this weekend. My wife absolutely adores

you and your daughters and everything else and always has a good time. I always enjoy running into you guys. You guys are always so nice and so awesome to hang out with. Congratulations to Mr. Justin Medeiros. He's back, baby. Let's go. Let's go. Everybody's

saying this and saying that. What happens? What happens? He just sits in the wing. Justin doesn't make a big deal about it and lets the first place at the West Coast Classic speak for him. That a boy, baby. Let's go. No, not the crickets. Applause. There it is. Get that cricket out of here.

I still don't have all my buttons down on this thing. Yeah. Super excited to see what all my buttons down on this thing. So yeah. Yeah. Super excited to see what he does in Texas. No doubt. Boy is a beast. So before we bring on Dr. Sean Rocky here, I wanted to show you guys this.

I had this for last week and I got all crazy in my notes and forgot to play it. This is Saxon pancheck here and you know i'm a sucker for this um can i refresh it or look at weird okay i paused it sorry here we go let me get the volume up listen to this like that's the reality that you look at like the OGs and like, I came up, you know, watching those guys competing with my brother, you know, competing with those other guys as well. But, um, those guys were all on the L1 staff.

Those guys owned affiliates, coached and affiliates. They understand the methodology. How many athletes understand the methodology today? How many athletes can step in an affiliate and coach like honestly and i just started coaching in my affiliate where i'm at now you know i'm doing clinics on the weekend with people getting their first muscle ups and like just seeing people break these boundaries like my problem is now i go into affiliate to train and i start coaching it's easy for me to come in here and be like, screw everyone. I want to win. You need to have that mentality when you step on the floor,

but to have that mentality every day, no, like the point of having training partners is to be able to push each other. Like there's 40 spots until you get to the games, uplift the people around you because when they rise, you rise. And like, whether that's a competitive athlete or whether that's an average Joe in the gym, it just wants to work out with you. Like that's, that's where the magic's at. Not enough athletes. I could not agree more, Mr. Panjack. I could not agree more.

And it was interesting. People were asking like, Hey, why do we think the crowd was thin at the West Coast Classic? And there could be lots of reasons. I had said like maybe because it was Memorial Day weekend. You know, that's always tough. People have plans through that

with a holiday weekend. Things get a little bit more expensive in LA at that time. But Graciano had shot me a text and he was like, hey, you know, here's my opinion on it. And I agreed with him. And he basically said,

there was more people that were involved, more athletes were involved with the affiliates, meaning they worked out, they trained at the affiliate, they had a connection to the affiliate. Like Saxon's saying there, they were coaching and stuff like that. And so when the members were like,

when your coach or your athlete or your affiliate owner or the athlete that trains at your gym was your athlete or your affiliate owner or the athlete that trains at your gym was going to the semifinal, the whole gym got behind it. And so that really pushed a lot more people, I think, into the seats there, personally. And I think there's probably lots of different reasons for it. It's multifaceted. But I guarantee you not having a strong... If you're an athlete and you have

a strong connection to your affiliate or you own an affiliate or you're a coach, I bet you tons of people are showing up and you don't really have to look much further than Invictus to see that. I mean, they have like a booth there and like they had tons of people in the crowd and they had a couple of teams and stuff competing. Now, obviously like location matters there, right? Because they're a little bit closer, but still like even people from the barrier would for sure come down. Um, if they had more of a connection to some of the people that were competing and it doesn't necessarily need to be like inside the gym, the media matters a lot. Like if you guys remember like road to the games or different stuff like that, um, you have that kind of relationship that you were building with them, whether it was up

close and personal in the affiliate or whether it was from afar uh through media but that's one of the things like it's all about the relationships you guys know this it's relationships inside the community it's relationships with the athletes relationships with your coach this is what helps uh bring people into the fan uh judy reed didn't they say uh hagia's fan base was huge granted i know she's close exactly i mean yeah proximity mattered a lot there right because they could just drive over to the venue but at the the same time, they wanted to go there to see their affiliate owner and their coach do their thing. Denise Moore, I think Del Mar would have gotten more attendees because it was shaded. Why do you think that? I'm interested as to why you

bring that. Kenneth Allat, Invictus bring the sea of green to semis kind of they even had like a little tent and stuff up the top booth it was nuts olivia half our gym went to carson's for our mathers athlete athlete it was memorable exactly nice picture olivia you like it before it was just like your feet in a hot tub and now you're you've gone all professional like linkedin linkedin photo there nice i like it yeah, I like to just kind of start with, uh, with that piece from Saxon. I was like, dude, he gets it. And the more that that thread from the gym to the competition floor, like the stronger that thread is, I think you just get more and more, uh, attendance more and more. It matters to more and more people. Right. Um,

think Carson was empty due to the holiday weekend. Could be. Definitely could be a factor there. So you guys as coaches and affiliate owners and everything else know that like half the time you tell people what you do. Like, oh, what do you do? Oh, I coach CrossFit. Oh, CrossFit? And then the conversation starts and you have to defend what you do to somebody who doesn't even know what CrossFit fully is.

But they've heard about it. You know, you're going to go there and get injured. My favorite is like the chiropractors. Oh, your gym keeps my place full. I'm like, okay, great. Then why don't you give me some kickback and pay me? Why don't you advertise it in my gym if it really works that well? But we know it doesn't. And so I want to talk a little bit about that. I hope that Dr. Sean Rock has been in the scene

for a long time. I'll let him give you guys a brief overview. He has taken care of all of our athletes. He owns an affiliate. And I just want to get his perspective on a couple of questions that I've come across over the last 10 years as an affiliate owner and as a coach. And I hope that when we bring him on here that you guys get a lot out of it and can kind of be armed with some information. So when you kind of either have to defend CrossFit or come across a member that might be dealing with some sort of issue, like how could you give them the right help, point them in the right direction, and make sure that you're serving them to the best of your ability? And so that's what this conversation is going to be about today. Hopefully, we could get him back to talk a little bit more about the competitive side, the juicy details about our competitors and all of that stuff as far as do they take themselves

out of competition? when do all that. Anyhow, we'll get into that one next time. This time, it's mostly going to be inside the affiliate, arming you guys and coaches with some great information that hopefully you could take back to your people. But I found this clip literally last night, and I was like, oh, this is a perfect one to show here, which I just thought was funny. Because at any point in time,

at any point in time, something can occur. You don't even know, right? CrossFit's dangerous. Stairs are dangerous. Parking your truck in front of a runway could be dangerous. This guy's already he just took a spill and crashed

into his truck. Anyhow. Anyhow, I just thought you guys might think that is funny. And here with no further ado, Mr. Dr. Sean Rocket. Welcome to the show.

Thank you. Thank you. Can you hear me? Turn this one down. Yeah, sorry. My sound is all backed up and I'm like turning down the wrong button there. And the crowd would not silence for you. How are you doing? I'm doing well.

I'm doing well. That clip cracked me up. I was, you hate to see someone get hurt, that that was that was entertaining yeah i know right like everything that went gone like wrong did he like tripped over the ankle got a nice running start head first into that freaking into his truck there and then his wife comes out and goes you dented the hell out of the truck it's like don't mind your uh husband i can treat like anything all right i can treat anything. But if I see a skateboarder go off a jump and something happened like that, I don't know if it's just me or because I know how bad that is going to look.

But do other people get that? Do other people get looked up by that? I definitely do. I can't stand watching it because I know what's going to happen. Yeah, you know it intimately, you could almost see it happening um so uh dr rocket give us kind of a quick little overview i mean i've seen you at the games for as long as as long as i can remember helping out our athletes um you've been in the community for a long time i remember even seeing at some of the dds, affiliate owner, like all that stuff. So a quick little background.

When did you first get involved with CrossFit? Started at CrossFit New England 2007 with Ben Bergeron at New England and then got into the games in 2011. A friend of mine dislocated his shoulder at the regionals and there was no sports med person there. And so I decided to give Justin Berg an email and ask him if he needed help with just like I cover football games, if he needed help with people on the sidelines of the CrossFit games. And he said he'd love to have me. So no no way so it almost started by you just like offering out

to help and then they're like yeah we should probably we should probably get should get some medical professionals out here huh yeah and mike ray has been there since 2008 mike's the medical director and uh he's at he was at aromas in 2008 so he's uh he's emergency uh physician so he's i like having him there because it takes the pressure off the medical stuff, and I get to do the orthopedic stuff. And we're a good team, I think. That's awesome. And what does that usually consist of?

Like when you get to the games and stuff like that, is there a pretty big staff on board now that you work with there? Like how many people are involved on the medical side of stuff? It has been as big as, uh, it's been as big as 50 to 60. Um, this year, you know, uh, it's going to be, you know, smaller than that. Um, but, um, you know, it's, it's doctors, firefighters, paramedics, nurses, trainers, um, physical therapists, nurses, trainers, physical therapists, all working together for one goal, and that's to make sure everybody gets to compete and be healthy and not hurt themselves for their future. Yeah, and we thank you guys for it.

Do you own an affiliate now? Yeah, my wife does. My wife is the coach of CrossFit Launchpad. We couldn't do Rocket because that was already taken. And you can't use your last name, believe it or not. You can't have your last name as your CrossFit name. Oh, really? Yeah, yeah.

So we're CrossFit Launchpad. And, yeah, she has coaches with her and out of our garage and we have a little basketball court in the back a little half half court back uh cement thing in the back and you know we get to do snatches out there and it's good it's good that's awesome try to keep it down early in the morning for the neighbors well're always aware of the heavy deadlift mornings that we try not try to do those inside in the garage yeah i've always had one this is kind of this is going to be a kind of random uh question here but i've always wondered like with the people that have the affiliate like in their garage or in the backyard do you let them go in and just like use the

bathroom if they have to like where does it go into your house? That's a frequent, if I'm like, sometimes I'll be awake and I won't be taking the morning class. I'll be on the couch and, you know, we'll have people. Yes, yes. You're just sitting there sipping your morning coffee and here comes somebody in to use the bathroom. We're all friends. Talk about community. That's how, you know, that's a tight-knit community when using the restrooms.

Yeah, exactly. That's awesome. Well, like I had said at the beginning here, I really want to kind of have the conversation to just arm our affiliate owners and coaches, which is general stuff that I've heard over the years. And like you kind of heard when I started, it's like half the time I tell people, Oh yeah, Hey, I'm a, you know, I'm a, I own a CrossFit affiliate. I do CrossFit and they start doing the whole like, Oh, okay. You know, um, I heard XYZ or my friend, you know, XYZ. And, um, it, it, as an affiliate owner and being intimately involved with not only the competitive side, but also the community and coaching and doing CrossFit yourself for so long, how do you feel about that? Does CrossFit specifically have a higher injury rate relative to other exercise programs out there? Yeah, no, it's been proven. No, it's been proven.

You know, early on, you know, CrossFit was, you know, I say, you know, 2010s, 12s, 14s. CrossFit HQ didn't want to really know about it, but now we've sort of embraced it, and we've actually found through other people's research and data that the injury rate, if you describe an injury as losing training hours, and if you measure the rate as per thousand hours of training, so CrossFit's injury rate per thousand hours of training is in some of the literature out there is point, what's called 0.27 to 3.0 rate of per thousand hours of training if you compare that to football baseball basketball

it actually those sports are actually higher than crossfit running is 12 per thousand hours or a rate of 12 per thousand hours of training. So running is more dangerous than CrossFit. You heard it here, folks. Awesome. Awesome. All you runners out there, suck it. You heard it now. No, sorry. It's comparable to weightlifting and gymnastics. They have the same injury rate. But yeah, the competitive sports that we typically think of have been shown to have higher rates of injury. Yeah. And the other thing I, because, you know, I get people that are new to the gym and they'll start in into CrossFit and typically they're doing a lot of stuff that they aren't used to. So there's an acclimation period to the new movements going overhead,

especially like an overhead squat or a snatch or something like that. And typically they'll have a little muscle soreness. Things will start to get tight and things like that. And they'll come to me and say, oh, I injured my shoulder. And I'm kind of looking at it and I'm like did you injure your shoulder or is there just some sort of mobility restriction or tightness in there like how how do you how should a coach kind of handle that conversation in terms of differentiating between an injury and and just some sort of tightness or stiffness you know that is actually the first question I ask.

People come in and they say, I injured myself. I got hurt. I said, well, what'd you do? And they go, well, I was lifting weights. And I said, well, what happened? You know, so you get to play detective. You drill them with questions. What happened?

And they go, well, I was lifting weights. And then, you know, I went home and I had dinner and I went to sleep and I woke up the next day and it hurt. And I said, but you didn't hurt yourself while you were lifting. Like you didn't feel a rip, tear, pop, drop the weight, anything bad happened while you were lifting weights. And they said, no, nothing was, everything was fine. I'm like, well, that's different. So, so now they wake up with soreness and that, you know, classically of everybody I see in the office is probably 80 percent overuse. And so overuse is just doing too much. You didn't have an injury. You didn't hurt yourself. Nothing shifted. Nothing popped.

But the next day or two days later, you woke up and your biceps tendon right in the front here is is sore and so that is typically and actually i just had it for the first time ever like it's been since 2007 i've been doing crossfit and i decided i i had a quick 15 minute window of time and i did a tabata push press and bike took me eight minutes and probably went heavier than I probably should have. Cause I don't usually do Tabata push press. Right. And so, um, the two days later I woke up and this thing right here, my biceps tendon was, was raging, like nauseating pain. And I couldn't, I couldn't lift my arm up the next day it went away. So, but if, you know, if I didn't give it that day of rest or two days of rest,

and I just did some stretching, it went away on its own. So everything we see, most of everything we see is overuse tendonitis. And that's important for a coach to, you know, say like, well, it doesn't sound like you hurt yourself. Sounds like you just did too much or you're doing too much. Yeah. And typically, like you're saying, go through a series of questions and ask why a couple of times or, hey, what does it hurt? Or why do you think it's an injury? Was there some sort of tear, pop, something you heard? Or was there something catastrophic, like the rogue rig fell off the wall and landed on you? That might be an indication of something that would be more of an injury. And typically, because what will happen

is sometimes you as coaches to guys, you have to remember, like you got to pull that out of them a little bit and always check in with with your athletes always check in with the members that are in front of you. If you see them kind of doing this or whatever, that's always a great time to just go and say, Hey, how's everything feeling with the shoulders? Because what I've noticed is a lot of times people won't say anything and then I won't see them for a while. And I'll, Hey, what's going on? Like, where have you been? I haven't seen you at your three 30 class.

And, um, typically I get that. Oh, I messed up my shoulder. I went to my doctor and he said, don't do CrossFit or rest for infinity. And is that like pretty typical of, of doctor's recommendations? And if so, like, why is that always the first kind of go-to? Is it kind of like a CYA thing or is it? I think it's, I think it's the easiest outlet for them to get out of the room with you as fast as possible.

You know, there's good everything, right? There's some people want to dive in and find out and help. And others would just say, stop doing that. You know, have a nice day. You know, don't do that. doing that you know have a nice day you know don't do that so yeah it does take you know it takes effort to find out to be interested be curious to you know and to be knowledgeable about what crossfit is like somebody you know i remember telling people that i you know a patient came to me and they said uh you know a doctor said well how's your deadlift? And they were like, okay.

Yeah. Like the Homer Simpson mean you just get yourself out of there. Yeah. So yeah, I, yeah, it is, it is the easiest thing to do is say, stop doing that. You'll probably feel better, but the, the tougher thing is like, okay, let's find out what your movement that did it is. Okay. Let's modify. Why don't you do something different? Do things that don't hurt. I call it the rocket rule of three. Say you have a, a biceps tendonitis, the rocket rule of threes or no pain. You can, you can keep working out and exercising, but don't have pain there while you're working out. Don't have pain after you work out that night or don't have pain the next day.

If you can abide by those rules, then that will typically heal on its own and go away. And that's typically for a tendonitis, which is just overuse. Yeah. And so that's perfect guys. If you pay attention to that portion right there, because that is actually giving something a little bit more than like, Hey, let's just scale around it for forever. Right? So you can go one layer deeper with that and say, okay, you're experiencing some sort of stiffness or tightness in the shoulder here. Let's make sure we adjust the movements properly. So we don't have any pain while you're exercising. We don't get any pain

after you're exercising and we don't get any pain the next day. And I like that because you give some tangibles in that allows you to have a followup with, with your athlete. Cause a lot of times as coaches will say like, Hey, you know,

adjust this for this. And then most coaches aren't really sure like where they're like, where do you draw the line as far as like, Hey, I'm giving advice. But at the same time, like I don't want to overstep or outside of my scope there. So if they are experiencing pain a lot afterwards or the next day, or it's been

continued, at which point do you kind of direct them to, hey, this has been nagging for a while now. Now that's time to take that next step. Would you recommend like healthcare provider right off the bat? Or are we more of like an athletic trainer where we might go see the chiro or the active release therapist? You know? Yeah. Everybody says, when do I come see you? When should I come? Right. Well, let me just go back. Hold that thought, write that down. When do I come see you? The, the first, the other part is if what was I going to say?

It was about the, oh, when people say, well, how do I modify? Or what should I modify? Should I do toe-to-bar? Should I do push-ups? I'm always surprised at the, say somebody comes in with, say, a slap tear or a biceps tendonitis. Some people have pain with those things, doing pushups. Some people say pushups are fine. Some people have pain with, with pull-ups. Some people have, you know, don't have pain. So I always say you got to find

what exercise you can do that follow those rules. Like I can't say don't do pushups. If pushups don't hurt, that's great. Like do things that don't hurt, but it's going to take experiment and don't expect your coach to know either. Like sometimes your coach doesn't know, you know, which exercise is going to hurt. So I always tell people like you're in charge here.

You're taking charge of your, of your body. So that's how. Yeah. And that makes sense too. And spending that extra time with them as a coach would definitely show that you're also investing into that member. So rather than just kind of as an afterthought, Oh, instead of snatching, just go ahead and do pushups.

You take a moment with them and just say like, okay, hold on. Let me get this class going on this warmup. I'm going to come check back in with you. I'm going to have you kind of go through a series of movements. We'll ask kind of what hurts, what doesn't. Once we kind of find the scope of your limitation there, avoiding pain, now I could start to plug in other exercises that you could work around with. And as a coach, especially if they're new to coaching, would you recommend like if there was a shoulder or something like that, would it best just to be, hey, let's just stay off any pressing or pulling movements with the shoulder for a day or two. And let's just kind of adjust this to, you know, it depends.

It depends on what's going on. If you have AC joint arthritis or if you have a rotator cuff tear or partial, it depends on what what causes pain. Like there, you know. If you don't have pain and you're you can do bench you know that's fine or you can you know do if you you have pain doing kipping but you're fine strict with bands that's great like it it maintains the musculature around so imagine that rehab of avoiding pain maintaining your strength for six weeks versus you're sitting at home for six weeks drinking coffee and watching tv like the the difference in that rehab is going to be

completely different yeah somebody's going to be coming in stiff and sore and they haven't moved their shoulder overhead they can get a frozen shoulder it shoulders call where you can't like literally get your arm overhead. And so, yeah, you know, active rehab is very important. When do you come see, you know, me or as an orthopedic surgeon? I'm happy to see anybody. But if it's been a week of soreness and you have been working out seven days a week and every day you've had pain for seven days and you haven't taken a week of modifying or resting or whatever word you want to use, I don't need to see you at a week of pain if you haven't modified. If you've ripped, torn, popped, dislocated, black and blue, bruising, can't walk, shoulders swollen, can't move your arm, can't bend your knee, like that's orthopedic surgery. The other stuff, yeah,

give it physical therapy, give it some athletic training, chiro, soft tissue stuff, massage stuff, give it a week, you know, at least of, of modifying what you're doing. Yeah. And then typically at that point, and that's, that's something that kind of rule of thumb is I always do with the members of the firefighters, especially that I work with. I'll say, Hey, let's lay off it for a little bit. Let's adjust. I'm going to check back in with you within the next week or so here. And let me know, do we have progress, right? Is it start to get better? Cause chances are at that point, like if it's already moving in the right direction, it's getting a little bit better. Then we could kind of say like, all right, this, this isn't some sort of catastrophic injury here.

I would say you have data points. You have like, if it's been a week and your symptoms are going down, we have a seven day period where symptoms are going down. You're moving in the right direction. If it's worsening or you're staying the same and it's been six weeks and you know then that's a whole different story but like time is on your side usually things will get better and again this isn't as long as there's nothing mechanical you don't feel a crunching in your shoulder that's snapping or clicking or something mechanical you know making you know noise and painful, you know, time is on your side. And if there was no injury, right. If it was just, I just started, you know, lifting and I'm six months into CrossFit. Yeah. Give that, give that some time. Yeah. And, uh, to speak of this,

this is kind of like a, uh, a little bit of a random story that happened to me. So I came back from the health summit. You were there, uh, uh, as well. And, um, I was filming quite a bit and I was kind of holding this camera. It was really weird. You're the hardest working man in show business. Thank you. And so I was running around with it, right? And obviously early mornings, everything else.

So I finally get on the airplane, headed back home. And I pulled one of those where I didn't think I was asleep, but it turned out I was probably asleep for the majority of the plane ride. In this slumped over side position i wake up and i go to grab my bag over the overhead and all of a sudden this arm kind of lagged a little bit like it had fallen asleep and i thought to myself like oh it's kind of weird so i transfer flights and get on to the last flight that i had home and when i go to get it up the second time to get on the new plane it like didn't work almost at all and by the time i had gotten home i had lost full range of motion reaching out in range of motion overhead but i had zero pain like it was like somebody just went in there and just like flipped a light switch off and whatever muscle group that involves reaching out and reaching up just was off not there yeah and it

was very odd and um of course i like the numb it was a it was i had a little bit of tingling kind of when i woke up but after that it wasn't i didn't have like the numb like it had fallen asleep that much not in the second day but a little bit at the beginning hmm and yeah and so it so it was super odd. Then, of course, I do what I do, and I Googled it, and I found out that I was terminally ill. That's immediately – we're all Google searching. I guess my affair is in order.

So, yeah, I talked to other people. They're like, oh, that happened to me. It took like eight months, six months to recover. But to your point about staying active is I didn't have any pain. Obviously, I lost some range of motion. So there's just some things I simply couldn't do. But I kept myself moving the whole time. And even like hanging from a pull-up bar, I could kind of like throw the arm up there to get it going and stuff.

It was that bad. Wow. pull-up bar i could kind of i could kind of like throw the arm up there to get it going and stuff and yeah and for probably about a week i couldn't even like reach out to like turn any knobs on my car it's a good thing the ac and the stereo and nothing works in my civic so i didn't really have to worry about that that much but just getting the key in the ignition and turning the first time and it was it was super odd but about a week or two what's that did you have neck pain no like that no sometimes your nerves get pinched and that shuts off the muscles that go to lift the arm yes and so that's pretty much at that point what i what i was assuming it was because it was i didn't have like a pain but if you were to touch it and start to massage it it was like crazy tender and so i was like okay this is uh this is something that that's obviously being like pinched like a hose and it just it just cut off the ability for for usage

there and it turned out that um after a couple weeks or so it just i slowly started getting range of motion back and once i got range of motion back i slowly started getting strength back and then i would say about six weeks in i was able to go right back to all my rx you know movements and weights and everything else and and it and it was fine your 10 your 10 pound clean and jerk came back that's good that's that's right i was able to uh to hammer it out for reps there olivia just says welcome to getting older i suppose you just fall asleep on a plane and like that's it for the uh shoulder plane extra sloppy sean dr sean is a good dude thank you for the 499 yeah you got to watch out for some of these characters in this chat here they're all they

all mean very well and they're good people but they're a rambunctious group if you don't keep them tamed. So when I first started CrossFit, Kelly Starrett was doing the mobility water every single day. He was in his garage using a bunch of words I hardly understood, but I just saw him rolling around in this lacrosse ball all the time. So then, of course, as a CrossFit coach, my prescription to everybody is just a lacrosse ball. I'm like, oh're you're bleeding out of your leg let me grab the lacrosse ball and we'll get you to roll out real quick and you'll be fine um so what's your opinion kind of on the the self-maintenance and soft tissue work and things like that are you are we a fan of that do you like to see that regularly where do you kind of land on that on that spectrum um it's better than not yeah Yeah. You know, it's, you know, I think mobility and

flexibility and stretching, you know, I know I feel better when I, when I do them. I think it's, if you look at the studies, there's, there's actually questioning whether stretching actually helps or prevents injury. Why do we stretch? Like to prevent an injury. There are some studies that show that if you just start weightlifting and move your body through weightlifting, it's the same thing. So, you know, do you feel better with stretching? And there are other studies that show stretching before a sprint event, you run slower. So interesting. Yeah. So stretching is it's this very big, you know, we've been doing it since we were little.

And the question is, does it actually help prevent injury? Does it make you feel better? Does it do anything for your muscles, your tissues? You know, I'm of the side. Yeah, I know when I stretch, I feel better. You know, it's obviously better than sitting in a chair all day and mobility work and things like that. I just, you know, I would, I wouldn't do two hours of it a day. You know, I would, I would just sort of incorporate it into your, into your time, whatever you're doing. Yeah. When people get really focused on it and just, you know, start over, can over, you can overstretch. You know, there's, there are people who are tighter than others. People who are, whose joints don't move as well as others. Those people definitely need help. There are some people who can, you know, dislocate their shoulder and those people probably don't, you know, need the, the, the

nitty gritty stretching as much as somebody who can't get their arm, you know, straight up over, overhead. It's because there are people who are ligamentously lax. Their joints are loose. Their ligaments are looser than others. So. What was that word you used? Ligament, ligament. Ligamentously lax. Ligamentously lax. If you can hyperextend, if your elbow can hyperextend, mine's pretty straight.

If you can take your thumb and put it up against your forearm, if you can take your pinky and point it straight up into the sky, if your knees hyperextend, so if here's your here's your thing and if you could take your finger and go straight directly up 90 degrees that's a or even backwards that's a sign of being ligamentously let me see show me right yeah you're pretty loose there

that's pretty good that so so those are just signs of people who are ligamentously loose who you know who are not tight their their joints are not tight they they have you know full range of motion complete range of motion and those people actually need to be careful when going overhead because all on the socket can slide down because their their shoulder joints are looser and they have more play in them so yeah but but we digress. Yeah. Yeah. I mean, cause I, I, there's always a couple of those people that are like, I always just preferred him as like hyper mobile, but that's another word.

Yeah. And I, I always get more like, well, I'm always, I'm more cautious with those people. Cause I'm like, hold on, don't get too crazy here. We don't want anything to go crazy. Like, hold on, don't get too crazy here. We don't want anything to go crazy. Things can shift more easily with people like that, yes. Yeah, Fusiliers elbows. You have loosey-goosey elbows.

And so, yeah, so you're mostly saying a better proper warm-up and just moving through range of motion with like a PVC pipe or lots of squats and like getting sweaty is probably going to be a little bit more beneficial in terms of preparing your body for exercise than necessarily just like a static stretching pose that you hold for like two minutes before you get into your squats. Yeah. I mean, typically I will, you know, I'll, I do what I, I'll, I tell people what I mean, typically I will, you know, I'll, I do what I, I'll, I tell people what I do. What I do is I'll sit on the rower for 250 meters or I'll bike for 250 meters. I'll do a skier,

just get some or jog, get some blood flowing. And then I'll get into whether it's a, you know, Bergner barbell warmup or, you know, using a PVC to help stretch overhead, you know, or, you know, using a PVC to help stretch overhead, you know, around the world with the PVC. And then I'll get into, you know, dynamic stretching too, you know, running in our basketball court. We do, you know, high knees and we do, you know, soldier kicks and butt kicks and, you know, over the fence and just moving, just getting moving, getting the bloods flowing,

getting the blood pumping to the muscles, getting the muscles and the tendons to, just getting moving, getting the bloods flowing, getting the blood pumping to the muscles, getting the muscles and the tendons to, they do have what they call viscoelastic property. So it's like, you know, you remember the stretch Armstrong? Like the more you could stretch it, like the stretchier he would get. But initially it's like you've got to pull to get that gel moving. Yep. Muscles and tendons are like that a little bit.

Yeah, that's great. Like 70% of this young audience in here has no idea what we were just talking about. But yeah, the stretch arm shrug, I know exactly what you're saying. Because they have the arms that, especially when it got cold, like you leave them outside overnight and he would shrink back in, contract. Yeah, think about that. Is there another, is there something else that a younger generation would know about?

No, like a tick tock dancer. We'd have to refer to. Anybody know silly buddy? There we go. There we go. Now, when it comes to those mobility restrictions that we see there,

are we, you know, as coaches, as affiliate owners, is that something for us to really to really note there of like okay we gotta like if you're unable to get into the position you know you can but at the same time like oh that overhead squat position doesn't quite look right because we see a lot of tightness in like the thoracic spine or something like that is that something that we

need to be aware of to kind of either switch the movement or is it because that's going to be a precursor to a potential injury, correct? Yeah, if you don't have range of motion and the overhead squat is just the best movement to, you know, be a red light, you know, warning light for people. If you don't have a good overhead squat, there's so many different areas, starting at the ankles, starting to going to the knees, the hamstrings, your lower back, your thoracic spine, your overhead shoulder mobility here, you know, your elbows, you know, if your elbows don't lock out, you know, it's from literally the overhead squat, you could I can diagnose what somebody has by looking at their overhead squat based on what body position they're in like you know are they forward you know are they leaning back are they can't they get their butt below the waist you know um and and everybody should be able i mean good good

trainers and and coaches should be able to see like yeah they're they're they can't get below 90 is it their hamstrings is there you know it know, there's a good test where you lie on your back and you just bring your, if somebody's on their back, you just bring their feet up. And if they can't get to 90, if they're stuck here at 30 or 45, that's probably hamstring tightness. So hamstring mobility before working on your overhead squats, probably going to be helpful. If somebody can't, you know, go up against a wall and get their arm straight up against the wall and they're stuck, you know, here, you don't want to overhead squat somebody who can't get their shoulder, you know, to 170 degrees, 180 degrees overhead, because they're going to, you know, number one, they'll hurt their back because they're leaning forward and they could affect their shoulder.

Could, you know, hurt their shoulder too. Yeah yeah and if you were to have an individual like this and i'm i'm going to walk the line here because depending on how you answer this my mom's either going to be upset with me or she'll be like okay he gave the right recommendation so anytime we have overhead squats my mom in particular has a really tight likeacic spine. Her hips have improved exponentially since she started. Her air squat is good. She gets full range of motion. She's able to stay vertical and upright. But once you get that bar up into that overhead,

everything just wants to pull forward, right? And so what she does is, well, typically she'll actually avoid my classes because then she'll just go to one of the other uh coaches classes because then she'll just get to run the show she'll be like oh i'm doing front squats you know they're like okay but anytime i have her i said no you're gonna do the same workout but i'm gonna have you grab that pvc pipe and we're going to just work that overhead squat position just with the pvc pipe and really and i really want you to challenge yourself to get into the best position possible with that pipe right that's reasonable how about shoulder mobility does she have normal shoulder mobility she does yeah so she's still able to kind of like

she could get in she starts her little hark all those swings it's good she could even take the pvc pipe through a pass through it takes one or two to get it going but she could go wide and get it moving and she could power snatch so like if it's here it's just right as it starts to get down to about parallel before it's mostly just like the shoulders want to start to collapse and the reason why i kind of um use her yeah so well she's she's relatively good overhead it's just necessarily that wider position there okay all right the wider position if she's a loosey-goosey person and has loosey-goosey ligaments the wider position sometimes puts them can put them a little more at risk of feeling like they're going to pop out. So they don't want to go fully overhead. They want to protect their shoulder from riding forward. So

they might not want to go all the way back with it or all the way out with it. They might want to come a little further forward. Yeah. So I'd say it could be the ligaments. Again, I can't make a diagnosis. So don't, but it could be loose ligaments. Again, I can't make a diagnosis. Right, right, right. It could be loose ligaments. It could be a strength issue, just that as you get heavier, she is not able to get that full lockout shoulders, scapular stabilizers in the back. But, yeah, I think challenging somebody,

but not making them feel bad. As a coach, like, oh, you're stuck with power cleans once again today like you know you know you got to mix it up let them do power cleans let them get exhausted but then yeah break them down to the p the pvc pipe and say we really try to work and dial and and try to get you know everything and all the everything pulled back and see how it goes okay good so i'm just going to take that as i was right and i'll keep making no because she what ends up happening is she always just goes into another class and she's like well i'm just gonna i'm just gonna do some front squats instead because then she likes to get a little bit of weight on the bar instead of improving the position so

i'm always making her try to just uh improve the position over time rather than just defaulting to what she wants to do so she could just throw a little weight on the bar. But yes, when now when now when you do have somebody that's has had an injury, maybe they're coming back from, you know, some sort of shoulder surgery or something like that. What I've always found, this is especially working with my firefighters because, you know, they deal with all sorts of stuff and things come up and they'll do a surgery, they'll go through the PT, do all the doctor recommendations. And then they're like, okay, hey, you're cleared for exercise. And they're like, what do I do? And I always find it hard to navigate that a little bit, especially the firefighters.

For that specific group, it's like that type A personality. So they're like, I've been cleared. i'm just going to go back to that last heaviest weight i lifted overhead and i'm like yeah like take the time yeah so once once people are cleared like you know is there a typical time that usually you would kind of recommend as they slowly start to build into weight or at that point once they're cleared it's kind of just like definitely that those people two people at risk for rhabdo beginners and people that are coming back so the people who are coming back say you know they they have a good memory they know exactly what their you know filthy 50 or their you know their fran

times were and they're wanting they're trying to prove that they can be back there as soon as possible those people need a ramp up. They can't get back into it right away. They need that cardio, you know, cardiovascular ramp up to their muscular, whatever it is that, you know, that we as you know, when we go work out, we don't get rhabdo that puts us, you know, at a better position than when we started, you know, two months, three months into CrossFit. Those people are at risk. They're usually I'll ask them, you know, people say, well,

what can I lift? And I'll say, well, what'd you do with physical therapy? And they're like, well, I was doing five pound dumbbells like this. And I'm like, yeah, you know, so you got to, I just, you know, I always tell people, this is, this is not a quick process. This is a long trajectory. And you have to build up incrementally to the point where I tell them do stupid, boring weights. And stupid, boring weights are just getting your body moving again, getting through the motions, getting your butt moving, getting your back in shape, all these other muscles that haven't been worked back in shape. And if you can do stupid, easy lifts, great. Who cares? I know you want to get back two months earlier than everybody thought you were going to get back,

but it's better to get back and say, well, i feel like i can definitely lift more the next day like it's better to you know act you know keep going then then you know going backwards you know yeah and i i after you know being an affiliate owner for almost 11 years now and and coaching for quite a long time as well i always tell people i'm like don't rush because you think that you want to get right back to where you are and really you might just be like two months away from that or so so rather than trying to like speed that up just take your time because what ends up happens everybody that speeds that up ends up setting themselves back four months five months right and then or you never really let it go through the process so now it's like is it healed yeah it's good but you know what it always kind of nags So now it's like, is it healed? Yeah, it's good. But you know what? It always kind of nags me. And it's like, well, cause you didn't give it the time

it needed to heal. And I know that especially as CrossFitters, like we don't even, you know, it's like rest between lifts. People are like, Oh, 30 seconds. And I'm back on it. Right. So like telling them to rest after coming back from injury is like pulling teeth half the time. Yeah. No, I, I, I am, I, I'm the bad guy and I don't mind being the bad guy because I'm protecting my work. I don't want my work to get screwed up. So I'm telling people, you know, just slow, slow the F down. Yeah. And, and yeah, it's just, it's a long process. It's a slow process. People think they heal faster than normal human beings. And we know that, you know, certain people,

but I will say that CrossFitters actually do heal faster than normal human beings. Don't tell anybody else that. But it's true. Like if you are, if you are, you know, have more muscle mass, if you're in better cardiovascular condition, you're just, your blood, your blood pumping ability is going to be better than people that do not have that. And it's, I've seen, I've seen recently some dramatic, dramatic improvements with say rotator cuff

surgery on somebody I just did. There's a guy out there who's, who's doing things that is just making me queasy every time I hear it, but I see it and he's like, I'm feeling good. I feel great. He's the last one that wants to get hurt again and he's doing well with it. So again, you got to be really on top of people and I'll have them send me videos, like show me, prove that to me. I don't want you to screw this up. video. I was like, show me, prove that to me. I don't want, you know, I don't want you to screw this up. And typically it's, you know, three months of healing time is what you need. You need three months of tendon to bone growth. And then once you get three months of tendon to bone growth, if you've hopefully maintained your range of motion, then you can, you know, unleash hell. But yeah, that first three months are really critical. i imagine too especially with like the high level

athletes that you work with when you give them some of those news or if they stay in contact with you as they go through like obviously the the first person that comes to mind here is brooke wells right like with that snatch injury and like you know she was she was just absolutely crushing it and stuff that year and to have that injury i know she she was probably wanting to get back. And, um, and that's probably some of the hardest group to work with because they're super fit. They got that, you know,

want to go get it personality and, and that's right. And so you got to kind of make sure that they're definitely taking the time to do the right things, especially for somebody like her. It's like, you want to have the longevity of the career. Don't rush it and have something.

She had a, she had a great mindset. I'll plug in for her book, resilient, great book. You know, just the mindset, like I, like I read it and I was like, this is like what it's like to be inside the mind of a, of an elite athlete. Like just her focus, her intensity was impressive. And this this will digress slightly here, but I'm always so curious as to professions as yourself, right? Like I get up in the morning and I'm thinking, oh, man, it's going to be a rough day. I got to go roll open a gym door and get them through a warm up, right?

And when you wake up, you're like, all right, I'm going to cut somebody open and get in there and sew them back together and do anything like that. So the first time you did that, like, how was that? Were you just like ready for it because you had already gone through so much, you know, with medical school or was it like, holy shit, I'm cutting this dude open right now? Yeah. Now, again, like anything, it's incremental. You know, you're you're in the emergency room by yourself as an intern and your first stitch that you put into somebody is a major event. And then as a resident, you know, you're putting somebody's shoulder back in place. And then as an, you know, you get, residency is great because you just get little baby steps and you

just keep moving up the ladder. And the goal of residency is to make sure you're good enough and confident enough to do it as an attending, which means no one else is around you. So, you know, residents can come in and they have a swagger and then they kind of realize soon that they're going to be out on their own. And it's funny, you see the third year residents come in and they're like, they know everything. But then the fourth years and the fifth years are starting to see that they are going to be doing this by themselves soon and there's the swagger drops a little bit and they they get a little more sort of little humble pie sometimes yep and so yeah i can only imagine that kind of like uh angst and stuff it's like you want to do it

you're ready for it but then at the same time you look around and you're like oh no we're doing it i'm i'm in the room alone here now but yeah you you prepare yourself yeah yeah and now as far as like recovery and those type of protocols go like what what's your opinion on that should we still should we still um you know as coaches and stuff should we still be focusing on recovery? Should we do recommendations? Should, and this is something that I always go back and forth on because at the gym, we've had this discussion with our coaches and we always try to do something. Hey, go take a walk, take a little cool down walk and then head it and head back in. If you guys got a few minutes, you know, stretch it out. Typically what happens is they kind of do the walk and then they just like get the heck

out of the building every now and then. I'll have a few people that might stay in stretch or do a little soft tissue work or or something like that. What what is your what's your opinion on on the recovery phase? Yeah, I mean, ideally, in an ideal world, sure. You know, you do some light stretching afterwards or some mobility work afterwards. stretching afterwards or some mobility work afterwards, but you know, life, life occurs and you got to get home and you're, you got to get dinner or you got to get to your kids or you got to get to work or you got to, you know, you got to, an hour a day is great. If you're working on your body an hour a day, I think that's great. And whatever you do in that hour is great. Um,

which is why I like CrossFit because like you literally, you have an hour, that's it. Like, yeah, do whatever you want in that hour, but then it stops. Like you got to do other stuff and that's where life comes into play, you know? But yeah, I, I, I think ideally, yeah, it's great to do, you know, cold plunge sauna. I go for a massage every day. I, you know, if I had the time I would, you know, I get my nails done. Yeah. I always laugh when you see those like entrepreneur or CEO morning routines. And they're like, I'm up at this.

I get my cold plunge. I do my meditation. I do my journaling. And I'm like, I barely get out of my room and get the cup of coffee. I'm just trying to get to the gym and get the day going. Yeah, that's great. Seth Page here has a great question he said um can we hit on the risk slash danger of rebounding box jumps from a doctor's perspective yeah don't do it

that's it right just don't do it um the the games athletes are knowing that they are at risk if they do it and and it hasn't we haven't seen it right we haven't seen rebound in i think two years maybe yeah it's a known risk for and it's not it's not the jump down jumping down is is fine from what i have seen in my experience i've seen every person i've talked to and every Achilles tear I've seen is the toes on the ground, hopping back up, not landing with your heels and not jumping back up. So the jumping part is fine. And the landing part is fine. In my opinion, it's the landing, jumping, it's the hop back because you're, you're stretching that Achilles

beyond its strength and you're, that's how you can rip. Yeah. And so that, um, cause we've seen those injuries. I mean, uh, we don't know exactly the diagnosis, but we had a bill Leahy that was in the West coast, a classic. He was doing the box jump over workout with the rope climb. He was also coming basically straight down off the rope and landing um you know i forget how i don't think there were 15 foot ropes this time might have been 12 foot but he was doing the legless rope climb coming straight down and landing on it and then going over and doing the box jump over kind of with that rebound style and it was so reminiscent of even the way he reacted of Julie Foucher at that regional.

We had the hundred box jump overs with, he almost like looked back as if like something ran into him. And I remember Julie in an interview there, she was like, yeah, I thought a barbell had rolling into the back of my leg. And it wasn't until she went to go jump again or move that was like, Oh, something is up here. And so is that, is that what you're kind of referring to? Is that the, is that the risk you are taking that that could happen yeah the risk is when you when you're jumping off and rebounding that you're stretching out your achilles to the to its point of maximum

stretch the other one with and i got to look at it again with with uh william he was landing when he was landing he was putting he was jumping and again i don't think it was landing, when he was landing, he was putting, he was jumping. And again, I don't think it was the jump and he landed in a crouched position. So really hyper, we call it a hyper dorsiflexion maneuver of the ankle where the ankle and all your body weight is in a, you know, a catcher position. And I think that's when it happened i'd have to ask him but um you know i think that's when it happened is that when he landed on the box in a crunched position as opposed to a typical box jump you're jumping up and you're landing with your feet on the box as opposed to you're landing on your toes on the box is there do people that suffer those injuries do they typically

almost know what's coming like were they like it was sore the day before or? No, no, incredibly. I've always asked people that. I'm like, did you have a, you know, a bout of tendonitis last week? Or did you like push it last week? And most everybody I've talked to said, no, they had no inkling, which is the scary part. Yeah. Yeah. Cause that's the way I think it, like, um, somebody in the comments was comments was like oh you could build up tolerance and capacity towards and i'm like i i don't know if that's something you could build capacity towards it uh i think you might just be running the line of like how much is too much before it goes right um it it can be fatigue say your calves are fatigued and you're doing a lot. Uh, like I think with Julie, with Julie Foucher, we saw her, you know, it was a lot and her calves and her muscles

were probably fatigued and they weren't able to give her the, the enough, enough force to, to withhold that stretch of the Achilles. Um, you know, if here's the, uh, where's, if here's the, stretch of the Achilles, you know, if here's the, here's my foot, you know, so if I go, if here's my leg and here's my foot, if I go like that with my foot too much, the Achilles is going to rip. So if you're fatigued, your calf is not able to keep you up and you're going to droop further and you're going to stretch out the back of your Achilles back here even further and rip yeah that that's what I always thought was the scary part was just kind of the knot there wasn't any inkling of it happening before and a couple of um you know the pundits on the uh Sevan podcast I don't know if you know this but we we know everything so we were talking

about yeah yeah we we got it figured out uh but we were saying like almost having those workouts too far in advance led some of the athletes to to preparing a lot for them which then essentially just led to like overuse of it so by the time competition time came they had almost you know whittled it down to where it was kind of ready to go. Yeah, it could be fatigue overdoing it. Yeah, yeah, definitely. What was I going to say with the... And then there's just...

Achilles don't have to tear with rebounding. It's, you know, we saw one of our, one of the guys recently at the strong man who was pulling at rogue, you know, pulling a weight and it was, you know, a thousand pounds. And he's in that, that hyper, you know, here's the, here's my foot, the hyper dorsiflex leaning forward, hyper dorsiflex stretching out the back of his calf and it, and it and it pulled so that was that was not a a jumping that was a overload in a dorsiflexion uh dorsiflex position of the foot yeah um seth kind of followed up here and he was asking uh is the data support higher injury rate from rebounding compared to the movements within crossfit or is the risk just not worth it in your opinion and you know except that separate that let's first just categorize the everyday gym goer just somebody who isn't necessarily you know, except to separate that, let's first just categorize the everyday gym goer, just somebody who isn't necessarily, you know, they have no competitive aspiration whatsoever. Would you recommend us just always say, hey, just step down off the box or you can kind of jump back, but take a second and then and then jump back up yeah the the the risk of rebounding is so high in my opinion that you should land and then jump unless you want an achilles repair which i'm you know happy to but but if you're an everyday

crossfitter just jump and land like do not i personally i not rebound. If you're a games athlete, that's the risk you're going to take. Yeah. But as we've seen in the games, we haven't seen rebounding in the games recently either. Yeah, yeah. And maybe they're trying to steer away from that for that specific reason there. I was trying to see if there was any other uh questions on here that we

wanted to roll with that had any legitimacy to them oh double unders historic fitness is there a same risk there with the double under or since it's a smaller jump or is it not as much of a concern yeah it's obviously a smaller height your your energy energy potential energy from a 24 inch or 20 inch box jump is obviously much different than if you're just bounding off your feet yeah i'm trying to think if i've seen an achilles rupture from just jumping rope uh i think i have seen one from just uh double unders yeah yeah most of them are rebounds. Or the other one is a startup. I had

somebody hit the ground and then push off to do a sprint. Hit the ground and then take off on a sprint. I saw that happen as they were pushing off again because their foot is in a hyper's in a hyper

hyper dorsiflex position you know it's right way back like that yeah is there anything that we could do in terms of like to to avoid that as far as stretching it up against a wall or maybe when you kind of put your foot up against the rig and lean it forward up against the box and rotations. But, you know, if you go to my three, two on go md.com, you know, it's got Achilles pictures and be careful. There's some graphic photos there of a rupture, but it's, you've got the whole soleus muscle and the gastrocnemius muscle, and those are big muscles. And this, the Achilles is the biggest tendon and those need to be again,

loose and flexible. But sometimes if the energy is high enough, there's nothing you can do. If the energy is there, it's, it's, it's going to, and I'm not going to scare anybody, but you know, that's how some, it's just, you know, you have the healthiest athletes in the world, basketball players tear their Achilles. They're jumping, running. And typically, again, the people I've seen, not a preceding Achilles tendonitis, meaning not having pain in their Achilles before they tore their Achilles. Yeah, that is scary. Well, you got something kind of coming up here, right? Are you going to be, this is an e-book you got going on, huh? videos, testimonials, arthroscopic pictures of what pathology looks like. And it's not going to be broken up by shoulder or knee. Some of the chapters will have, we're thinking about the title,

we actually might have a contest. The title might be, is where does it hurt or show me where it hurts. And they'll have pictures of people, you know, pointing to the biceps area or the rotator cuff area, you know, so people don't have to read a whole chapter on shoulder pain, and they don't know what the hell, if they have it or not, they'll, you know, it'll point, oh, that's where my pain is. This is where my pain is. This is where my pain is. So it's going to be by that. But it's going to be pretty cool. It's coming out. We haven't had a release date yet.

But Media Launch has been working on it with me. Thank you, Karin Thompson and Jay Vera and Matt Souza and Lauren Fulkerson, all those guys. Done an amazing job. Yeah, yeah. Karin's great. I mean, I'm just going to give you a little scroll here. We don't want to give anything away. But I I was able to scroll through it and it looked beautiful. You guys are going to like this. Like, uh, like Dr. Rocket said, it's linked to a bunch of other

stuff. So when you go through, he has hyperlinks. You click, it takes you to different YouTube videos. It takes you to other more material in it. And, um, I think this, uh, this ebook will be something that you guys definitely want to check out when it does release. Because if you're a coach or you're an affiliate owner and you're not going through this and checking it out and getting all the information you can for your members, then you're not quite doing them justice. So, like I said, I got a little sneak peek at it, and it looks incredible. So, super excited for that when it comes out. Somebody else in there, I forget who it was. Was it you, Barry? Somebody asked if you did telemedicine. Do you do that?

So I typically have to be in Massachusetts or because of malpractice issues. That's the unfortunate reason. My malpractice coverage won't cover me outside of Massachusetts. So you can tell me you're in Massachusetts. No, I'm kidding. Yeah. So Barry, if you want to see him, go take a quick flight over there and go check it out. But I do do televisit. I do do telemedicine, yes. Okay. Awesome. Awesome. Well, I appreciate your time. I know I told you we were going to do a little quick little half hour. I'm excited to kind of get you back on and do some regular check-ins with you. Hopefully we could do that after the semifinals are over. And as we go into the game season, I want to really dig into the competitive side of stuff. I kind of want to

talk about your experiences. What do you call it? The green curtain, like back behind that medical tent. We want to know a little bit of the conversations with, of course, respect to all the patients, everybody else, what we can learn from it. But basically kind of what goes on back there, how decisions are made. I mean, we talked a little bit about it as far as like, you know, when is the doctor should make the call versus the athlete. And I know that's always such a hard decision. Um, and so we'll definitely get all into that, uh, next time, which I'm, I'm excited to, um, uh, Dr. Shaw rocket, where can everybody find you? Um, so they could go ahead and look more. You said the website the first time and what else we got going there? I'm at orthopedics, New England in Boston. I have a website, 321gomd.com, which has injury prevention and sort of orthopedic stuff in case you have.

You can look it up by body part. And then we got this e-book coming out too, so get ready for that. Amazing. And I just dropped the 321gomd.com in the comments. We'll also be linking that as well as Sean Rockett's Instagram in the description of this show, as well as the show. If you're just listening to this on audio, you go to the show notes and check it out there. Please go over it. He is putting out amazing resources. That ebook is going to be incredible. It's going to be a massive contribution to affiliate owners and

coaches. And I'm super excited to keep checking it, especially when that launches. So, Dr. Sharong, thank you very much for your time and I look forward to checking in with you again shortly. All right. Sounds good. Thank you. Thank you, brother. Appreciate it. And we got the applause on the way out. There it is. Thank you, brother. We'll see you again soon. All right. Well, all right. I. All right.

I'm going to hang with you guys just for a second here. Let's chat. You guys want to, did you guys like that? Was that good? I, I mean, it's all the questions that I wanted to ask and we'll come up with some

more and kind of have Dr. Sean rocket on as like a regular check-in just to like do all we could do as coaches and affiliate owners to give the best possible, uh, you know, information to, to give the best possible, uh, you know, information to, to our members out there. Um,

I started a couple of questions cause you guys were cracking me up. Uh, uh, mission Bella 28. Can't wait to see if Sousa has the balls to spew anti-vax sediment with the real doctor. Wrong show, wrong time.

We weren't discussing that. I like, you like how that guy's, how it's phrased too. Oh, it's a challenge. Do I have the balls? Well,

I'll tell you. Air horn. I didn't, I meant to hit the something else, but whatever wound with the air horn. It's funny. You guys crack me up. This one was just funny.

And I just, I just didn't want to drag Dr. Sean rocket down to the down to the muck here with the dangers of handstand walking with a hog-like tutor concussion risk bone bruising on inner thigh yeah that that cracks me up that cracks me up um yeah you don't want to get knocked out there. I guess I've seen Sousa's balls. He has three.

Yeah, thank you. Appreciate that. Extra sloppy. Super good, dude. That's right. Vindicates. I wanted to hear his thoughts on peptides. Dude, he's a doctor and they're not legal.

What do you mean his thoughts on peptides? Come on. You got to ask a question that he can actually answer. I'm sure that would be a wonderful conversation to have when he's not being recorded the whole entire time. But come on, my guy. Come on.

Okay. Oh, shit. I forgot. I was going to do this at the beginning of the show and I totally fucked it up. Sorry, Jay. If you guys haven't already, if you're a coach or an affiliate owner and you're not kicking it with us on school, the platform here,

there's a bunch of cool stuff. Every week we do a call as well and we just kind of talk shop, a lot of affiliate owners, coaches, how we can best represent our gyms with a little bit of media, some fresh ideas, some good communication. Check it out. represent our gyms with a little bit of media, some fresh ideas, some good communication.

Check it out. Boom. And here it is. So we had a couple of stuff. There's some cool people in here. Go check it out. We talked a call. Gosh, I can't even say it. We had a call last week and we talked about member testimony and how we should be capturing that as coaches or as affiliate owners and how we should utilize that for people to tell their stories in their own words. So that way, other people that aren't currently going to CrossFit would read it and be like, oh, i also was afraid to go in just like eric and then eric could do it and eric's like me so i could do it too um but yeah in all seriousness there's some awesome stuff jessica uh riva right here is a stud she puts in so much great stuff i'm gonna um do a call with her relatively soon and she put together this whole entire 30 or 40 deck slide that is all about running events in your gym.

And she put the whole thing together to where you could literally just find one that would resonate with you or your gym and just go through the actual script. And she laid the whole thing out. There's lots of cool ideas in there. And I'm always reminded of the importance of the events that, of course, maybe you have to do with fitness, but the events where

you get your chance to get your members in your community of your gym together in an area where it's not just focused around the one hour of the workout. So obviously, the Memorial Day barbecue, everybody comes in, they do Murph, we have a barbecue at the end. And it's super awesome because everybody gets to bring their family in and just hang out and build the relationships because the community portion of it and allowing that space for everybody to come in and hang out

is what's going to keep your members around for a long time. And so there's a bunch of cool stuff in there. It's completely for free. If you guys want to go and sign up for it, I'm going to do this at the beginning next time i promise jay screwed up copied um paste uh there it is you could go ahead and um check that out and now we'll end on real quickly here.

You guys want to hang? You guys want to... Where's the banner thing? We'll do a call in. Wait, not that number. That's not the right number. That's the right number. Mine's a 925 area code. If you guys want to call in,

I'm going to hang out for a couple more minutes on here before I run back to the gym and get a workout in and coach a couple classes this afternoon. But what'd you guys think about the West Coast Classic? What'd you guys think about the topics of discussion with Dr. Sean Rocket, if anybody would like to weigh in on it? At the beginning of the show, I wanted to talk a little bit about what I was calling forward thinking, as I'm trying to find call forwarding on

this right now okay it is connected I think somebody's calling did it work hello caller welcome to the show wait maybe not hello hold on wait one second one second you know what, too? I just realized, because this is forward, sometimes maybe these calls aren't callers for the show. Hello, caller. Are you there? Yes. Can you hear me? Oh, I can. Fantastic. Yes.

What's your name? Where are you calling from? This is RB. RB, I saw you at the games. Dude, RB, what's up? Man, I wanted to... Did you get a Kill Taylor shirt? No, I didn't. Fuck. Okay.

I'm still in the stands waiting. I'm still waiting for it to change right now. You're still there? You're still there? Yeah. Amazing. Me and the three other people. Oh, my gosh.

Hold on. Yes. I had a few suggestions. Yeah, yeah, yeah. I wanted to run by you. Actually, I wanted to run it by the show this morning And then the call in number was dead But maybe you could bring it up If you think that they're decent

As far as putting people in a stand A couple different ideas One idea I had Is how about They actually sell them at a discounted rate Through the affiliates, but you have to buy them in person, like non-members. So it brings non-members into like CrossFit Livermore, you get them at 50%.

And then whatever you do with those people, like, you know, whether you give them a little intro to Zim or whatever, and then maybe a week out, if it's only 50% sold, maybe they super discount them or even give them to youth programs to fill the seats and maybe encourage kids to do fitness. Dude, that's genius. Even the first part of it where you're saying each affiliate gets maybe a handful of a link or something where they could have a handful of tickets that they could say, hey guys, use the link here. And then that way, as an affiliate owner, I could promote the event with my link,

but it just basically directs them. Correct. Yeah, man. And then physically, the person needs to come in. If I just call your affiliate or use your link and I never stop by, it's not as much of a benefit to you. Yeah. But just say all your local people,

you promote that you have them or CrossFit does and then all the local people that have never been in your affiliate would stop by and the next thing you know, they're like, I want to join and try it out or whatever. Yeah, that's a great idea because anything they could run through the affiliate, right? Whether it's

having them come in person to the affiliate, which is obviously a freaking great idea because then you're getting leads and stuff right through your door. But also too, I would just love to be able to have something for my members where rather than say like, hey, go to this. I'm going to be there, whatever. And then you send them to the abyss. We could push that through our Instagram. We could push that through our Facebook. We could push that through our websites. We could even have the link sent out into an email where we're like, Hey guys, come on in. We'll get you your ticket set up. You got to come in person or you could use this because anytime you could leverage the

affiliate essentially as distribution for whatever they're trying to do, it's huge because then it gives me the chance to get my members. I'll tell you right now, I got a few members and coaches that want to go to the games and stuff and i wish that i was like okay here's cool here's the link that we have across the livermore you know whatever here's this or here's that and can help them out with that instead i'm just kind of like well wait around and hopefully you'll find it i don't have better information for you um but yeah leveraging the affiliates and the coaches to get some more butts in the seats at the semis and the games is good. I also think that if they track maybe which affiliates sold the most or something like that,

and they recognize them at the event, you know, I think it would just bring some of the competitive affiliate stuff you used to see in the old days. Like, you know, Diablo rolling in with like 100 people in the trailer. You know what I mean? Yep. um i think you see more of that then here's the other idea and i don't know if it would work for semis but um how about this how about you host the actual whether it be the games or semis uh on an aircraft carrier and the approach because they've done this for like college sports and what better recruiting platform for the Navy. And then just that we've always stood around law enforcement, public safety, and then of

course the military. And then the approach up to the aircraft carrier would be all the vendor village. So you have to go through all the vendors to get up the ramp and then go up the ramp. And then, you know, I mean, it holds 5,000 people. So, you know, there's going to be, once they build stands out, they do college football games like that. And they do UFC events and boxing. Dude, that's, that would be awesome. That's an epic idea. I, yeah, I had a seven-hour drive home

to think about these ideas. Nice. That's my three ideas in seven hours. Well, dude, those are... Yeah, fantastic. Great ideas, dude. Great ideas. Awesome. Thanks for calling in. Shit, man. When I saw you the first day, I literally was thinking to myself I was going to set aside one of the

Kill Taylor shirts. I might be able to get my hand on it. All good. Hey, one other thing is just, uh, just for people that didn't go to the event. Um,

it, even though it was a little bit of a letdown as far as the energy of the crowd, because you wanted more people there, it was the most, uh, I guess like small intimate venue. We were able to like meet so many people and then the athletes and the

vendors were able to spend more time with all the people that did attend. Obviously it'd be great if it was packed, but at the same time, it was probably a really good experience for those who did attend. Yeah. Yeah. I mean, I agree. It was, it was nice and intimate. And you definitely got to, got to get nice and close to the athletes and everything else. So thank you. Well done. Thank you. It was nice and intimate, and you definitely got to get nice and close to the athletes and everything else. Yes, sir. Thank you.

Well done. Thank you. The aircraft carrier thing, that's kind of cool. I like that idea a lot, actually. I remember the first year I went to regionals. It was in 2012, and it was here in San Jose. And it was funny, too, because I tried to convince one of my friends to go with me. And I just remember calling him and being like, Hey, I'm going to leave in an hour.

Do you still want to go? And he was like, So let me get this straight. We're going to go and watch people work out. And I was like, Dude, it's going to be so cool. Long story short, he didn't go. I had to go by myself. And it was really cool because in 2012, I remember watching them compete. And you're sitting there. I mean, this is when they were snatching, doing the snatch ladder on pieces of plywood in the grass in San Jose. But I was watching them compete. And then two seconds later, they're standing next to me, cooling off, getting some water and hanging out. And you could talk to them.

And I remember just thinking how cool that was. Because in what other sports do you get to get that close, that you know, that intimate with the athletes and, um, and you don't, you don't. And so it was awesome to be able to at that level do that because the semifinal level, although there's big names there and everybody's got to pass through that to get to the games, right. At the semifinal level, it's still very much kind of that almost like local feel.

It's like the local field where all the best people in the place showed up. And that's something that I enjoyed that was back and needs to continue as much as possible. Kenneth the Lab, how many ribeyes did you guys eat this weekend? Dude, so many ribeyes. That's all we had. And it was funny because we didn't even really eat on plates or anything, like your own plate. It was just like a pile of meat would be cooked, chopped up and just thrown on multiple plates. And then people would just tear it apart. It was pretty funny. Christian Kelter, he's

talking about the school media launch. Yes, dude, It's completely free. Completely free. It's not free to us. It costs me money every single month to keep it going. Not only for the charge of the platform, but we got a great team that we're building out in there too that's contributing to that. So it's free to you guys. Please go in there and take advantage of it. The only thing that we ask is that you contribute.

Come in, say what's up, contribute to the stuff, tell us some of your best ideas, what's worked for you, what hasn't worked for you, all that type of stuff. That's kind of the whole entire point of that is to build kind of a community of people that are coaches and affiliate owners to share ideas, share best practices, and all that. You guys are making fun of my words earlier now that I'm scrolling through these comments exponentially. earlier now that I'm like scrolling through these comments exponentially. Forward thinking. I just want to end on this because it was in the title. I don't want to change the title either.

I was thinking a lot about this in terms of like contribution. A lot of times I get, oh, got another call here. One second. Caller, hello. Who are you? Where are you calling from? This is Ernie. Calling from Texas.

Yo, Ernie. What's up, man? How you doing? Doing good, buddy. Yourself? I'm doing great, man. What's up? Happy to hear it, man.

So, no, I was just calling because I wondered, Dr. Rocket, he's awesome, dude. I remember at the summit he was real cool so um i wanted to give a shout out to him he did a great job and i look forward to him coming back on and uh well yeah dude i like i wanted to ask you guys how you like the uh what the west coast classic man how was it for you guys your experiences uh did was it ran well do you feel like it was um too little or not many or it was just fine? Dude, it was awesome. Dylan and his team were great.

The media people that we dealt with was Sasha. She's in charge and Kenzie. Both of them were great. They helped us out. They made sure we got everything we needed. They made sure Savon had all the access he did. And I'll tell you guys, have you checked the Savon podcast Instagram? Rios and Will are starting to drop stuff in there now and i'm super excited about all the footage

that was got like savon was like super juiced about all the interviews and stuff so there's going to be some really um cool stuff coming out of that but yeah man i thought the event was ran really well from my point of view as a spectator and as somebody kind of uh outside media involved no issues. Um, you know, obviously the, the,

the one thing that we're talking about here is just how do we, how do we fill that place up with people again? How do we get people re re, uh, rejuvenated and excited about going to watch, watch these, uh, semifinals,

but out, but outside of that, um, yeah, man, it was incredible. It was cool. That's sick, man.

That makes me real happy to hear it. And just watching you guys all weekend, it was a fucking busy weekend for me. Murph messed me up for a few days. But just keeping up with you guys online, that was real fun to watch. So if you want to call, check in. I'll be jumping on the school more often.

I just did. Things have been crazy over here. Awesome, man. Hey, no worries. It'll be there for you. And we're just going to keep stacking it full of cool stuff. But I appreciate that. That sounds good, brother.

You have a good rest of your day. Later, everybody. Have a good rest of your day as well. Later, Ernie. Thanks for calling, bro. And Ernie embodies this, dude, about the forward thinking, right? People want to contribute. People want to be a part of it and hear about whatever, whatever it is. I want to do this with my gym or I want to help out with the podcast or something, for instance.

Or, hey, I want to come coach for you. What do I do? And I tell people all the time, just be forward thinking. Look at what needs to be done, what you can do well in terms of your contribution, and just do it. Just provide. So many people reach out and be like, hey, you want me to make you some clips? It's like, you want me to answer this? How about you just start sending clips? Just do the work. Be forward thinking and, hey, what problem or what kind of objection or what do I need

to do to help kind of the team or my gym or anything to move it forward? And then just start doing it. Like you don't, people get too caught up in, you know, just tell me what to do. That's something that I say here all the time. I'll do whatever. Just tell me what to do. And it's like, now you've given me a job. Now I have to like figure out what to do. That's something that I see here all the time. I'll do whatever. Just tell me what to do. And it's like, now you've given me a job. Now I have to figure out what to do with you. And a perfect example, but just piggybacking off Ernie calling, was when he showed up at the house

summit, he's like, hey, I'm down to help out. Like, okay, cool. And he's like, yeah, I'll do whatever. Shows up, right? And we're like, okay, we need this and this and this set up. He just starts doing it. And then while he's in there, he starts realizing, oh, the goodie bags need to be packed. Cool. I'm on that next. Hey, all these go in these ones. Yep. Got it. Boom, boom, boom. Next time we walk in the room, he's packed 100 of them. Right? Same with like Seema who came and helped out and Susie and them. What happens is right when that's done, he moves over and goes, hey, did you want me to move these somewhere? Should I put them over by the welcome area? He's forward thinking. He's not just a drone checking a box or then just sitting down and going, I don't know. I'm just waiting to be told what to do. He's proactively doing,

hey, what else did you guys need done? What else did you guys need done? Should I move these over to here? Are we doing anything for the VIP? Do you have everything you need? Is the room set? He was asking the right questions and then also paying attention enough to where he knew the next step or the next thing that needed to be done. And he just moved on to do it. And the only question that we got from him was just the double check of like, Hey, you wanted this there, right? Yep.

Got it. Simple. And so a lot of times coaches will all have conversations with coaches about like, Hey, I want to do X, Y, Z at my affiliate. You know, uh, the gym owner may or may not want to implement, hey, I want to do XYZ at my affiliate. The gym owner may not want to implement it. I'm trying to do this. And sometimes they're too big of steps.

If you just start taking the initiative to walk the parking lot and pick up the trash every day before you do a coaching class, or go through the gym and pick up all the little stuff, or straighten everything out, or set up the room a little bit nicer so it's prepared for your class when you come to coach. Affiliate owners, and whether it's at a gym or just any job, they'll notice that. And the thing is, you can't just do it once with an expectation. You have to just do it because you want to continue

to grow. You want to continue to involve and contribute to the team. Because a lot of times, you could tell when somebody does it with expectation because they'll do something twice. And they'll be like, hey, I walked around the gym and picked up trash before my class and nobody has even said anything about it yet. And you're like, no. You do that for 10 times. And especially for me, I'll tell you as a gym owner, if I come in to your class and I'm like, oh shit, what did Kristen just say right here? Organize the dumbbell straight to my heart. Dude, nailed it. Like, hey, these are out of place. Hey, just straighten this out. Hey, I just walked through the bathrooms. I hit a little Windex on the mirror. The gym owner will notice it. They will notice it.

You don't even say anything. Just do the work and I promise. And then here's the deal. You don't even say anything. Just do the work and I promise. And then here's the deal. If you're somebody who's doing that work and you've truly been contributing at a relatively high level for a long period of time and it's not being noticed or it's not being appreciated, then that's your sound to bounce.

That right there. Because some gym owners and some bosses or whatever you want to call it, they won't notice and it's not appreciated. Savant's toxic farts. How's that sound? And imagine if everybody was just a little bit more forward thinking in everything that they did. Proactive. Trying to anticipate the needs and then accomplishing it or doing it before it's being asked of. And it doesn't even need to be anything big. Somebody else put, hey, do you guys want some money? No, I don't. Please don't. Please don't give me any money. Dan Groh, it was a pleasure

meeting you. Dan, it was awesome meeting you, dude. Thanks for coming up and saying hi. Thank you for everybody who took a second to say hi or so that they enjoy the show or they appreciate what we're doing. I can tell you guys how much that means to me and the crew and everybody else when you guys come up and do that, it really is awesome. And obviously we'd like to be able to have more time with everybody, but sometimes depending on when you find us, we might be a little bit busy there, but please always,

um, if you're in the facility, come say hi, come say what's up. We always love to meet everybody and, uh, put some, um,

faces to all these YouTube comments on here. There was one other comment. Oh, cool. Seth joined. Awesome, dude. I'm stoked you're going to be there. Mike McCassey says, did you guys hear gunshots at night? No.

There's a couple of fireworks one time. And of course, after the first one went off, I was like, oh, gunshots. Gunshots. Christian, we hired new coaches two months ago. His first solo class, he vacuumed and organized the weights. Dude, right? That's what I'm telling you. And you notice it.

You're going to be in there and you're like, oh, damn, that person or chick or whatever just got leveled up in everybody's eyes because they were like, what is happening here? Mr. Slop getting his question on Weekend Review. Oh, I haven't watched it yet. I didn't watch the show last night. I was so tired when I got back. And I had to get up, coach 5.30 a.m.

I had the firefighters at 7.00. I did 8.00 and 9.00, tried to catch up on other work before this show. Of course, it was a few minutes late getting to it. Hannah B. What's up, Hannah? What would it take to get you guys out to Torium Pro? Y'all are missing out. $50,000

in our expenses paid for at least five of us. That's kind of the truth. Susie, you should get Chris Kuparn on your next show for next Tuesday.

Chat with him about the Two Brain Business Summit. Oh, great idea. I'll reach out to him and I'll see if I can get him. Busy man, but it would be... That's a great idea. We'll just leave it at that. Yeah, that's a great idea.

I should do that. Hanabi, I made videos for a gym for the 20 Open, which turned into a home workout videos every day during COVID. All that video practice meant I got a job with a fitness brand online. A hundred percent. Like it's all about skill acquisition. The more that you do and contribute, like I was talking to some on,

um, before we took off and I was like, yeah, going out to crash in when will wasn't there and doing the quarterfinals. Like I learned how to do that setup of that live stream. When I went out to Wadapalooza the very first year with just my cell phone, like I just like was figuring it out. When I picked up the camera, went to the health summit, started my interviews, hung out with Dave, we went to the Capitol. Like those were some of the first times that I shot something that I was

like, okay, this is going to be turned into, you know, a little feature, a little movie here. And I want to make sure that's good. And I did all that just in terms of skill acquisition. I don't have any desire to necessarily be like the camera guy every time, or the producer set up every time, or the person talking on the show, or the person helping with the brand deals and stuff in the sponsorships. But the more skills you acquire, the more valuable you become all the way around. And so like Hannah had said there, I made a bunch of videos and stuff and maybe didn't mount anything specifically into her gym, but it was always leading to the thing. And this is something that I talk about with the firefighters all the time. I said, every single workout, you are preparing for it. What is it? You don't know.

We don't know. But as long as you're preparing and you're training, or in this case of wanting to level up in business or your job or whatever, you're acquiring skills, you're trying new things, you're contributing in different ways, you are always preparing for the opportunity, for the thing, for the it. And it's hard to predict what the it will be sometimes, or what the thing will be, but I guarantee you it's coming. And the more skill acquisition you have, the more skill acquisition, that was a dumb way to put it, the more skills you have underneath your belt, the more of a multi-tool you are, the more that you contribute to the team in multiple different ways, the more of those opportunities, the more of those things

come your way. And the more you don't, you start to fall to that blame. Well, I could have, but I didn't. And blah, blah, blah, blah, blah. Anyhow, thanks for hanging out, guys. That was fun. I hope you enjoyed the piece with Dr. Sean Rocket there. Like I said, we'll be getting on...

We'll be hanging out with him a little bit more and everything else. Gimoderos. Subscribe to the Sousa Palooza channel. Yeah. It also runs on my personal YouTube channel in my Twitter at the same time. I've never gone on my Twitter.

But it runs on both of them. But there's not really a lot of stuff on my channel. I just do it as an archive of all my shows. Thank you, guys. Thanks for hanging out. Thanks for Ernie and RB for calling in. I appreciate it. I hope you guys got something out of this.

Like I said, I'm going to start bringing a few... Kenneth X. Thank you for the correction, sir. X. Zachary. What's up, dude? But yeah, thank you guys for hanging out thank you for always

contributing thank you for guys all your comments I know your time is valuable and you can spend it anywhere else so I really appreciate you guys spending it with me we'll see you tonight I do believe there is a show at 630 I think it's going to be John Young Jr and Sevan talking about the

semi east final somebody asked if we're going to be John Young, JR, and Sevan talking about the Semi-East Finals. Somebody asked if we're going to be miking up Taylor. I don't know. That's a good question. That's a good question. I don't know. Okay, guys. Thank you very much.

Have a great rest of your day. Be good to each other out there and contribute to society. It starts with us. Bye-bye.