The Sevan Podcast - How to win the CrossFit Games W/ Chris Hinshaw

Episode Date: August 8, 2024

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Good morning, bam, we're live. Great guest today for the show. Timing couldn't be any more perfect. If my volume is too loud for you guys, let me know. I can adjust it. Yesterday, some people were complaining that the headsets off. Dang, look at your hair. What?

You look good. You look good. Dude, I got all dressed up for you. I know you went to the CrossFit Games. Everyone went to the barber, the beauty salon. I got the hydration cream on the skin. Look at you. No way. This is all you. It takes me back to 2013. And the first question you ever mentioned to me, which was what you said, do you have any tattoos? Oh, perfect. Very penetrating. Penetrating. Well,

I was staring at a naked, uh not a single tattoo on thos single tattoo. Yeah, I lik wanted, but it's part of the job. Okay. Some some incredible some incredible events. Christian Shaw is an expert in all things CrossFit but he has a deep passion and obsession with running swimming and biking. And he's worked with the best of them. But Chris, before we start, I just want to talk a little bit about quickly your childhood

and your journey, just really quick, if you could tell us, through running, biking, swimming, and then how you got into CrossFit. Just a quick synopsis in case anyone's never met you before. I know we've gone through this ad nauseum, but I'd appreciate it if you'd do it again. Sure, grew up in a house that was filled with athletes. I have two sisters, brother. My dad, when he was 40 years old, had I think 18 world records in swimming.

So I grew up as a swimmer. Yeah, but I was a late bloomer. I was by far the weakest in the household. Got into the sport of triathlons when I was 18 years old. My second triathlon I ever did was Kona, so a full Ironman distance race. And I found my calling. I found that I was decent at going hard

for long amounts of time. I placed second in Kona overall. I got second in world championships. I won Ironman Brazil. I mean, I raced a lot. You raced a lot. I think you're gonna win a lot. Got into CrossFit in 2008. Started coaching elite CrossFit athletes in 2012, 2013. And since then, I've put, helped put 36 people on the podium whoo I mean in first place not the podium but in first I don't know what's on the podium but yeah a lot of people since 2013 so 36 of the first place finishes at the CrossFit Games you have worked with on their running and swimming and biking. That's correct. And did you say you won Kona?

Second. Second. Crazy. And Kona's the big Ironman. Yes, the original one. That's the one that used to be on ABC Wild World Sports, right? And you'd see people just like crawling across the finish line. That was like the craziest event in the world back then.

That was Julie Moss, yeah, back in the day. Yep, that was it. And people still crawl across the finish line. I mean, it's one of those events that's truly devastating. I mean, we're talking about temperature here in Fort Worth, but good athletes in Kona, they start their marathon around, you know, 12, 1 p.m. across the lava fields of Hawaii and temperatures there are comparable. They're hot and you're still producing sub-245 marathon times after a 2.4 mile swim and 112 mile bike ride. And back in 2012 and 2013 when you came on the scene I do believe that Jordan Gravat made a video about you about how basically being just in those Modalities had I don't want to say crippled. That's a little hyperbole But those modalities had basically so much work on those modalities had really

limited your Physicality and then you found CrossFit, and this world-class Ironman athlete went through this crazy transformation, and you fell in love with CrossFit. It was basically a rehab for you. CrossFit became your rehab. That's well said, and that is true.

Like, I couldn't get my right side working with my left side, and Annie Sakamoto was the one that introduced me. So one of the original CrossFit girls introduced me to the sport. When, when the original space that Glassman had was moving into Santa Cruz Central is when I got involved. And that's how I met Annie. It's, it's interesting to me that I carry that experience of finding CrossFit today in the way I coached, that I look back on my career as a triathlete, and I was good. I was good. But I could have been better. And that is an obligation as a coach that we should all carry, that your career will end. But as a coach, will that athlete you work with in 10 years say I could have been better? And I never, ever want an athlete to

feel that way, because that window will be gone. And you'll never get that time back. And imagine you sit there and think, If only I knew something different. If only I paid attention. And yeah, that's a heavy burden. But as coaches, that is the responsibility, I think, that's a heavy burden. But as coaches, that is the responsibility, I think, that we all should carry. And it was undoubtedly back at that time across the world, it was unanimous that whoever won that race was the fittest person in the world. If you won the Ironman in the 80s or 90s,

I mean, you were the guy, right? It was because of the the ability to endure So if if you never go far if you never push like beyond, you know Like two hours or three hours You don't realize the things that actually happen to the body That how negative thought can propagate and take and grip you and ruin whatever thought process you may have, whatever projections you may have, it becomes more emotional, it becomes more mental, it's not as physical as people think it is.

And so if you really want a true test of finding out what your outer limits are, what you're capable of doing, that's the test. And I didn't know that until much later in life that when people ask me about doing certain things, hey, Chris, you want to do a 60-hour adventure race? Yeah, no problem. I'll do it. Because I know what I can do. I know what the human body can do. And it's not uncommon. We'll all have top level people contact me and they just did a hundred mile running event and they're crying. And this is one of the toughest human beings on earth and they're crying and the person that their spouses contact me and go This is the most gnarly human being on earth and he's crying totally normal

And um, uh, although the across the games athletes do get a break in between these, you know 13 events Uh, that is something that's not talked about or not experienced by the fans at all. It's an individual experience But it's a crazy emotional journey, right? Oh my God. If you go back where the athletes are and you go there, like on a, you know, like let's say Saturday afternoon, you'll see tears, lots of tears. Yeah. And it's emotion.

That's what it is. It's emotion. This is the games is so stressful for these athletes because you've been taking all of your work for an entire year and it's all right now. Well, what if it doesn't go your way? What if something, like you just made a tactical error or let's say in the first event, you know, on Thursday,

you get boxed out and next thing you know, you're two minutes down. That's a bummer and you see tears from that and that's the worst kind of mistake but you tack on all of the volume that they're doing on Thursday and Friday and Saturday it becomes highly emotional. This is an endurance competition unlike any other out there. So that brings us to our first event. The first event is a run. What we what we're guessing the run is, there's a lake,

a man-made lake. They're going to run halfway around the lake, according to what we can see from the barbell spin, which is about 3.5 miles. And then from there, they're going to jump in the water and swim back to the starting line, which is a little over a half a mile swim. I think I saw 0.55.

First event, I guess let's just dig in. What are the implications that it's the first event? This seems to always be the first event at the CrossFit Games, right? Some sort of run or swim or long event. And that's why I love this event. So I've been out to the venue twice. I went out there on Tuesday morning Early so when it was supposed to be, you know race start time just to check temperature and

I've got to say that the venue and where this is being held is legit. It is so well done It's not amateur hour. It's not trying to make something work that shouldn't be there This is truly set up for what it's intended to be. It's a 3.5 mile run, supposedly into a half a mile swim. That lake swim, the water is pleasant. It's not hot, but it's warm and there is no current in it. There's no wind. It is going to be like glass. So you'll have no issues at all coming off of that run into the

water. It's gonna be an amazing test but the nice thing about it is like where you run it's a 12 foot wide concrete trail that's brand new and it just snakes around this lake and it's going through trees over bridges. It's pristine. I couldn't think of any other best like type of structure for a first event to kick off the games than this. Athletes, if they have put in their work, meaning running, they're gonna do well in this event. You're not gonna have any trouble, any excuses, tactical issues. You'll be able to showcase the

work that you put in. And that's what I love. There's going to be no mistakes. It's going to truly showcase the people that have put in their time. And if you're a good runner, you're going to have a good opportunity here because of the way in which you're snaking through trees, that meaning athletes can disappear. And that's a major deal. A lot of people don't realize how valuable that is, but if you can't see me, then how do you know if I'm not just 30 seconds up the road or three minutes up the road? Out of sight, out of mind is a big deal.

And you wanna be that guy, right? You wanna be out of sight. That is a good strategy. Absolutely. And so if you're smart, you're going to get away. You're going to break the elastic and get away so that you get, let's say, 100 meters in front of somebody. Now that you're out of sight and they're not thinking about you because you can't calculate a split and what's so interesting about the sport across bit as soon as the person in front of you is no longer an option then you start worrying about what's behind you and that is a very very unique thing about this sport is you become suddenly more concerned about your positioning and who's going to catch you in preservation of points. You see that at an Olympics, right? You saw it in the women's road race where there was

four women and there's only three medals. And so who's going to take a risk? Well, nobody is. Because what if you blow yourself up before the finish line? You've got to protect your position. You want the medal. And so, so Yeah, that it changes people's behavior and you see it all the time I don't want to mess it up because I still got two more days of competition They'll be thinking and then this one it's event one Yeah, I love it. We've heard Matt talk about how He used that strategy on runs if there was a turn or some sort of obstacle he would accelerate so that when the runner behind him came around

the corner he wouldn't that's correct and that's the strategy you're talking about right that's correct yeah I mean Matt the beauty of him so we started working together in 2014 at the January 15 and until he retired and he was a student of the game. I'll never forget that we were in, we were at the Hawaiian Trail Run one year and, and he, we were having a conversation. He's like, Hey, man, I have a favor. What's that? And he says, just, I was hoping that maybe he just worked with me as the only male. And I'm like, Why is that? And he says, I just don't want people to know what, what I know. And that's, that's what athletes, you're competing here. But what Frazier had was an advantage of knowledge. And I always tell people, You don't know what you don't know. Imagine you're competing against somebody that has an arsenal of weapons that you don't even know exist

like one of the pieces I've talked about before is Frazier had the ability of watching people breathe and the the cadence of their breath and Monitoring the cadence of the breath right if it's if it's fast he knew when you were hyperventilating well, if you were six lanes over and you still had you know a Well, if you were six lanes over and you still had, you know, a distance to go where that was not considered like a good strategy, he knew you weren't even a contender yet. You were thinking he's threatened by you. You're not even in the game and you think that you are. That's what I mean by, by you don't know what you don't know. And Frazier was the most brilliant athlete to come ever into the sport.

Brilliant. Let me, let me ask you this. Let me try to throw a wrench in the system. So two of the slowest athletes to come out of the semi-final event were Colton Mertens and Brent Fikowski. And it was event number one. And I know it wasn't a long run. I can't remember if it was 600 or 800 meters.

And then you came in and you did some cleans, 10 cleans, and it was five rounds of that. And so what these guys did is they obviously paced it incredibly well. I think literally they were last. They were in that last pack of five or six athletes. And then by the third round, those guys came up to the front. I want to say Colton ends up getting fourth in that event. Yep Any concern that how do you use that strategy of being out in front? First is this a significantly different event because there there aren't those breaks built in breaks Yeah, but how do you how do you pace but also get out in the front?

so When you do a mixed modality workout, it presents a whole series of complications. So if you're doing, for example, 10 clean and jerks that are relatively heavy, but you could still move through them quickly, you're because of all the muscles that are being activated and you're activating fast twitch fibers, you're going to produce a significant level of fatigue. You're also going to have a significant demand for oxygen, which is going to cause your heart rate to soar. So if you were not patient, especially at the start of that semi-final workout, your heart rate was going to go into the 180s and high 180s. And now you've got to go out for a run. If you don't slow down on the run

and allow your heart rate to recover, to get down below your lactate threshold, your maximum sustainable pace, in about three minutes, you're going to pop. And that's what you saw all the time. Athletes have to be aware that it takes a little bit of time for your aerobic system to turn on. So at

3, 2, 1, go, you could throttle for a good 10 seconds and use that phosphagen system. But then your aerobic system takes upwards of 60, maybe up to 90 seconds. So you're getting anaerobic energy which is flooding your body with lactic acid and that acidity is going to cause some damage to you. You have to be patient from that 10 second point until your aerobic system fully turns on. Once it turns on and you establish your rhythm of the breath, you're free to fly. But athletes make a huge mistake by thinking they could just go full gas. And eventually, you got to pay that back. So athletes that have an amazing aerobic system, right, that have been really working on their ability to endure,

their ability to recover also goes with that. So those athletes, if they sprint real hard for 200 meters, 300 meters to get that clean air, they're the ones that will recover fastest because they have the highest maximum sustainable pace. So they don't have to slow down as much. And so every athlete will have to slow some, but in the fastest athletes, it won't even look like they're slowing because their recovery is so robust.

Hey, did you just describe what a second wind is? No, a second wind is a little bit different. It is different. It's not that when your aerobic system turns on like you were saying. So that is a very unique phenomenon is that there is a natural rhythm when you run that syncs with your breathing. And so if you could establish that rhythm, the brain will know when the next dose of oxygen is coming in, the inhale, and that's your source of energy. If your breathing is random, meaning your cadence of your breath is like, let's say say I take a breath a cycle of breath every four steps And then the next time it's six steps and then on eight steps and then five steps

the brain doesn't know if I'm gonna go into a one-minute breath hole and The brain is responsible for the recruitment of my muscle fibers Well, the brain has to know when the next dose of energy to fuel those muscle fibers is coming in. And if your breathing pattern is random, then you will never establish what you're calling a second wind. That second wind is where you all of a sudden it feels effortless because the brain knows when all this oxygen is coming in on a reliable and predictable pattern. And it makes that running infinitely easier. You'll have people, I'll have people contact me. I don't know what happened. I just set a PR that I don't even,

I can't even believe I did it because maybe on accident they established this rhythm. Now, all of the good athletes, I mean, anybody that I've worked with out there knows precisely what their breath is. They know when their breathing cadence has gone into a hyperventilation mode and they use the breath as the tell if You're running side by side with them. They're evaluating your breath and how you're doing

The breath is to tell so last last year at the games I'm with Dave Castro and the running pass for the cross-country run and it was the teens and Masters heats and I country run, and it was the teens and masters heats. And I can hear people's breath as they run past, the cadence of the breath, the speed of it, and know precisely if that person's a threat. And he's like, what are you doing? And I'm like, I just want to know if these leaders are going to be here on the next lap.

And he's all, but how? And it's the speed of the breath. If you're hyperventilating, you know, that speed. And that's a skill that I have. And, and I found it interesting that, that Dave didn't know about that. It goes back to what we said at start. You don't know what you don't know. Right. The other day I, I, I drug my boy out to the garage and I said, Hey, do you want to set the world record for burpees? And he said, sure. I'm like, Hey, you got to find a pace. And of course he's, he's nine. So that didn't mean anything to him. And he comes out and his first 15 are frantic, almost like he's holding his breath.

Yeah. And then the next 15, he slows down. And then at about 30 burpees, he just, I could tell, like you were saying, his breath and and his burpees they were in some sort of perfect synchronicity He did a hundred burpees in 352, but it looked like he was going to fall Between 15 and 30. Yeah, it was crazy between wow and 30 It looked like he was done Chris, right? I give you like between 15 and 30 he was already like I could tell making sounds that like yeah was ready to tap Yeah, but but he found something and then he just got into his rhythm and then of course at the very end With the last ten I said you only have ten left. He went back into frantic mode, right?

Which is bringing it home. Yeah, bring it home. Just like fuck it Go back to holding your breath or whatever he's doing and he just nailed the last 15 in a few seconds or the last ten so, okay And he just nailed the last 15 in a few seconds or the last 10. Um, so okay. Um, Another piece I want to ask you about and feel free to jump in anywhere. Let's talk about that surface Uh, you talk you talk about it being beautiful, but you also say it's concrete Uh, does it right is that should they be should they be thinking about the surface at all for this three and a half mile run? No, no, no surface at all for this three and a half mile run?

No, no, no. The beautiful thing is, is that you don't have to worry about where your foot strike is going to occur. You don't have to be so attentive to what your surface and what you're running on. Running on concrete, it's no big deal. I mean, versus trail and damage. I mean, yeah, it is I would not want to train on concrete, But I would love to race on it because it is a hard surface. And what it's going to do is translate into power output. So I love it. These athletes are going to be taking massive risk all weekend. And the damage that they're going to do to the body is going to be significant, significant. But this is what you do.

It's not time for amateur hour. If you have to go down a mountain pass at 60 kilometers or 60 miles an hour, you do it. You take risks because this is your job. And so that's what you'll see. You'll see athletes in this event one taking substantial risk because it's event one. You have to.

And that's why I love it. I really love the way in which the structure is occurring because there is so much hinge work, all the way through event seven, that this will light the fuse and it's not gonna back up until event seven, at least this damage. Let's talk about the start. In the past we have seen mass starts and when I say mass I mean all

79 athletes boys and girls are pretty much together and it's just in especially in an event like this it's not a race the men against the men or the women against the women it's everyone against everyone and I want to say that we've seen women in these types of settings pass the men or the women against the women, it's everyone against everyone. And I want to say that we've seen women in these types of settings, uh, pass the men, even if they had a little bit of a delayed start. Do we have any idea how they're going to start here? You know, as funny as that, what would be your guess? So I, I, I, every now and then we'll text back and forth with Dave and, um, he was asking me about like, what's my thought on the 1600 and I told him you know like what I I looked at it from a different perspective and I did tell him I said you know what I really like is this event one and the way it was structured and the fact that you're

letting all 80 people go but I told him I said I really hope that you have these athletes line up shoulder to shoulder cross-country style 80 across and Then what we have is a run-up where then bottlenecks onto the trail and so you give every athlete a chance If they want to actually sprint that let's say opening, you know, 200 meters before a bottlenecks really take a risk and get that clean air and All of a sudden it just went silent. You know, there was, you know, he never wrote back on that. I really hope that it's not just stacked up where you have, you know, the seated,

you know, the people from last year, that podium finishers and they're on the front row and then you could be a great runner and you're 15 rows back and now you're pinched. could be a great runner and you're 15 rows back, and now you're pinched. Even though there's chip timers that still, even though it's the start for people isn't until it's different. You know what's interesting, Chris?

So you're a competitor and you're a fan. I think, and this is a huge generalization, and I'm OK if I'm wrong with it, I think the fans want to see the mass start. Yep. I think the athletes do not want to, the majority of the athletes do not want to see the mass start. Yep. I think the, I think the athletes do not want to, the majority of the athletes do not want to see the mass start. Well, because there's two options on the mass start.

If they do it the way I'm saying you're going to start on where the, the finish line is on that boat ramp and imagine you're, you're lined up across and now you have to run up that boat ramp. And it's a 150 meter sprint up to the boat ramp and then you're going to make a left turn and you're going to go on to this trail. That is so stressful for an athlete to think that they're about to do a three and a half mile run. I mean you got to partition it because you're not treating this as one event. It is a max effort run. You're not treating this as one event. It is a mass effort run because of the way in which you could recover when you hit the water. There's a difference of a vertical versus a horizontal in terms of heart rate reduction. So the problem will be as imagine,

just like the 10 clean and shirks that we talked about, your heart rate is going to be in that 150 meters where you can't be patient. You're going to have to go. It goes against everything that you should do and yet you're gonna be forced to do something and that is Very uncomfortable for an athlete and that's a test If he starts everybody out where it's just like you have no option But to just wait and be patient till it thins out and then you can make your way through

That's easy for an athlete, other than they're going to get, you know, maybe miss the, the lead pack taken off if you're a good runner. You see, there's a unique phenomenon in running where if you, at 3, 2, 1, go, the lead pack goes, you're, and you miss the lead pack, you're now in a different pack. You're going to readjust your true ability to run based upon the group that you're with. So essentially, you're going to feel the same level of fatigue, you're going to feel the same level of intensity as the lead group, except you're just going a lot slower. So as an athlete, and this is the part that is difficult for me to watch, is it was unfair. And I'm not saying Dave would know,

but does he know that that happens in the sport of running? That you settle with the group you're with. It's not like you're gonna be like, oh, I just got screwed, I got stuck in the back row, 25 rows back. And now I'm on an F1 car. I snaked my way through. That's not how it works. You just established your new group. And in the semi-finals, you got that weightlifting that mitigated that issue. That's correct. We don't have that here. That's correct. Because you have to remember that if you do a clean and jerk

Where is that oxygen going? It's going to the muscles that are moving. So when you transition into the movement of running It has to there's about a 30 second lag for between movements until you're at full capacity again So in that lag That's where you see An opportunity there isn't any opportunity here because it's the same movement Yeah, that's what makes it tricky. Yeah, that's right. The start matters a lot it matters Sevan Chase is throwing money ask the question shut the fuck up. Don't tell him what to do. Oh, Chase. Hi Chris

different or similar in this event's stimulus compared to the run swim in 2000 run swim run in 2017 for the athletes. It's very similar with the exception. There is a big difference of going from a run to a swim, right, versus swim into run. So if you have to do, for example, a swim into the run, your blood is all fueling your upper body. And it's difficult to get out of the water. And you'll see this for new triathletes.

If they've never really done this before. What will happen is they'll get and they'll go up the boat ramp and they'll start their run into a transition area. And it could be a long transition where they have to run. And they're lightheaded. They're dizzy. It's because their legs are being forced to run,

yet there's no support from the oxygen delivery system. And so that doesn't occur if you go from a run into a swim. If I was doing this event back in the day, I would be full gas until I hit the water. I wouldn't slow down in the slightest, slightest bit. I wouldn't even be thinking about it. But if I go the opposite way, I have to think about it. My behavior is different. I'm going to have to think about, as I get closer to the shore, accelerating my kick,

backing off of my upper body, and priming my legs for what's about to occur. That doesn't occur that way by going running to swim, because when you run, you recover much faster in the water horizontally, right? It's easier to to move blood versus now I'm standing and running. It's much harder for circulation to occur. So that's why I love this format. Now an amazing twist would be what if it does the opposite of what Barbell Spin says? It's a swim and it will run.

Now, oh my God, that would be a twist of twists. And I think about it all the time because that video that HQ produced, if you look at it close, that swimmer is starting from where everybody thinks the swim finishes and he's going the opposite way. from where everybody thinks the swim finishes and he's going the opposite way. Ah, ah, right now I don't think logistically.

I mean, when they do these events, they make them very simple from a logistic standpoint, right? But that would be a whole different animal. Now imagine you're a good swimmer and you got away. You're never going to get caught. Right. Yeah. That's so, does that change the winter. Would that change the winner? Absolutely. The cost is going to dominate. And that's not going to happen this time. So because you, if you get away, how does the Kelsey know you're 30 seconds up or two minutes

up? He doesn't, he's going to show up at the water. He's going to look out now and have to realize, Oh, okay. You know what? I got it made or I'm screwed. He wouldn't have that at all. A fast swimmer going swim into is a massive advantage. That's why I was a good swimmer. So in triathlons, I was always in first place on the bike and

that's a massive advantage. Anybody that comes next to me, I was always in first place on the bike and That's a massive advantage Anybody that comes next to me. I just go Versus having to come and catch people it is very very difficult to catch people you settle For these athletes That train CrossFit I've been told that this swim is long. And from my understanding that, if you get in the water a minute before someone else, that doesn't mean you're winning. That there's lots of room to pass in the swimming.

Is that true? Just because of the different skill levels in the swimming? That the first guy in the water is not necessarily going to be the winner, not even close. There is a big difference between swimming in a pool and swimming in a lake or the ocean. There is a big difference. You don't think this is a long swim though? You think I mischaracterize that? I think it's very close to 800 meters. How many minutes is that for for the average guy the average crossfitter? Is that gonna be 15 minutes?

Yeah about 15 minutes so okay a good like like a like Matt Frazier was he he swam like in a pool his his Consistent speed was a minute and 35 seconds every hundred meters On the on the slower side athletes that are at the CrossFit Games are 155 per hundred meters. On the slower side, athletes that are at the CrossFit Games are 155 per hundred meters. So there's your range. So if you took a Fikowski, let's say is 125 per hundred meters, he's going to gain 10 seconds on a Frazier. Well, that per hundred, that's 80 seconds. And so, but the skill set of when you go into a lake changes. It's not pool swimming. There are elements that if you're not comfortable,

like for example me, if you put me in the ocean, like when I did Ironman Brazil, it was 1.2 miles straight offshore. You were in the Ironman Brazil, it was 1.2 miles straight offshore. You were in the deep, dark black water. And like I said, I'm a decent swimmer. And so I had probably a 90 second lead coming out of the water. By the time I hit the turnaround point. I had no idea that I'm not afraid of sharks. I'm not afraid. That doesn't bother me at all. I've spent so much time in the ocean in my life. I'm not, and I've been around big water animals and stuff

and done shark dives and all of that. I'm not afraid of it at all. But when I turned and I start heading back to South America, when there's waves in the ocean and you're that far offshore, you can't see the continent. It's gone. And that was the, you can't see the continent. It's gone.

And that was the first time I've ever been afraid. And that's not going to happen here. There is no element of fear. You're never going to have a concern where you're going to choke water. The water is not cold, so you're not going to have any of that, which a lot of these athletes suffer with. They really do. The amounts that reach out to me when it's cold

That the panic that that they have that will not happen. It is such a safe event overall If they line up buoys properly No, I don't think that there's any issues that anymore. It's more like a swim pool than an ocean swim oh my god it's beautiful it's beautiful I've heard the waters too warm actually please you know what I I really hope no one says that athletes because outside

communities they listen it's like really races aren't done in Texas all year round of course they are okay Let me rephrase that. It's not ideal that it would be nicer for the athletes. If it was cooler. No, you disagree. It's good. I, yeah, it's not that hot. No, please.

Wow. When you turn to the side, you look like Mike Wallace. That's crazy. You know what I did this for you and this for you. So I'm like, God, you look good. No, much respect for you, man. You like Mikeals. Okay. Um, okay. So, uh, I want, we have a lot to talk about. We still have one more event, but I want to talk about the transition too. So you, you come to the

end of the run and these guys will be in shorts and tennis shoes and socks. Better not be wearing socks. No socks, a baby powder in the the shoe if you're running without socks No, I mean I hear people have sensitive feet that come on Okay, it's time to it's time to get race ready. Yeah, and then you get there and Do you take a break? Do you rest for 10 seconds? Do you take your shoes off slowly to build in a break? Do you lollygag or is it just like that's a great shoes throw them away. You don't give a fuck go so it's not quite clear and what's gonna happen as far as a transition area, but

Definitely Dave thinks about this of because we can't have chaos and if you don't want 80 pairs of shoes and whose are they? Right, and so there may be tubs Because we can't have chaos and if you don't want 80 pairs of shoes and who's are they right? And so there may be tubs they maybe have one side of the road is women one side is men And it just goes from 40 down to one Hopefully they don't have the first tub would be the the first place person from last year It's you you want to take your shoes off as close to the start of the swim as possible. So the key is that you want to be really pushing your intensity. Like I said earlier, if I was doing this, I would be full gas pedal all the way until

the start of the swim. So like you said about your son, remember when it's the last 10 burpees, like when he was pushing to the finish line. You don't have a finishing kick at the end of this run. So you're not sending your heart rate soaring as if you were pushing the last two to three minutes in this event. You're not experiencing that.

You're really sitting at your maximum sustainable pace and that's what makes this so easy You run 3.5 miles You can only do what your maximum sustainable pace allows you to do so you're gonna stay right there on that line and Hopefully you hit the water right there on the line too much slowing is No, it doesn't provide you any value at all You're gonna go right back in the water and you're right back at your maximum sustainable pace much slowing is no, it doesn't provide you any value at all. You're going to go right back in the water and you're right back at your maximum sustainable pace. So you don't slow down, but you,

the key is you want to make sure tactically you're aware of the transition and what you're going to do because people make mistakes. Like I worked with car web, uh, uh, 2017, 2018, the year after she got second place and, and my, my heart breaks for her because she loses the CrossFit Games by two points. Do you know that she put socks on, on that run swim run in 2017 and lost a place, which cost her the CrossFit Games for socks. And so you, you as, as a, but that, as a coach, imagine the burden that you didn't think about that.

Now it wasn't, she wasn't with me at the, you know, then, but that's heart wrenching. So that's a heart wrenching piece and you're not aware of your transition and the value it can provide or take away so you're telling me that she gets out of the water and She puts socks and shoes on instead of just yanking on a pair of shoes and someone passes her a lot of people put socks on I mean, I worked with Sarah Sigmunds another that year and she got fifth in that run swim run and before that I Said you know where socks and she got fifth in that run, swim, run. And before that I said, are you going to wear socks? And she said, I have to, I got sensitive feet. And I'm all, okay, so let's you and I, we were at Rich Froning Seniors Pond.

Let's do a swim, run up to the barn. I'll put my shoes on with no socks. You put your socks on. And I showed her how to put socks on. There is a way that you, it's almost like a condom, right? You roll it up your foot and so it's fast. Okay. Okay. Okay. So you prep your you prep your sock. Absolutely. Yeah, there's that's why like a donut. You roll it like a donut. That's right.

Like a condom would be. That's correct. And you just roll it up the ankle and it's fast. But it's I could put on a pair of shoes like froning froning if you asked him He could put on a pair of shoes in under five seconds like three seconds. It's fast. And so we did this and We got out of the barn and hopped on bikes and I was 200 meters down the road before she exited the barn I come back on my bike and she's like, Yeah, not wearing socks. Because if you give away that 200 meters, how are you going to make it up? You're going to go 200 meters faster? You can't. I'm gone. And so these athletes, they're professionals. You have to make sure that you're, the days of 2013, where you could make gross mistakes

and still finish in the top three are over. You can't make mistakes because you're competing against people that are truly skilled in every aspect of that event. And so if you're not aware of what you're thinking about in that transition, you're gonna lose. If you're not aware of when you should start thinking about that transition, meaning in that run, at what point should you start thinking about putting your swim cap on? At what point

should you reach for your goggles if you're carrying them? If you're not aware of that, you're going to lose because you're competing against people that know. And as you get into the water, so you ideally you would run, you get as close as you can to the water, the shoes would come off, a shirt would come off, you would enter the water, you know shirt, no shirt, don't even run with the shirt. Why? A little sunburn? Come on. So then the women should be running and whatever top they're comfortable. They're swimming in also That's correct. Yep, and then or go topless and then they should enter the water and then you should be aware that there's going to be a 30-second window where your body is

Don't panic be aware that your body is now taking blood and shifting places where it's needed and And then that 30 seconds really be concentrate on getting your breathing and your stroke and sink and not be concerned with the fact that there might be some discomfort or something as the body transitions from the legs to the upper body. Correct. Except imagine now that I, when I run, I breathe every four steps, right? So that's my cycle of breathing. Imagine if you're a good swimmer and you're aware of your running cadence, meaning your breath. So a four count, it would be a step, exhale, then one, two,

three, huh, one, two, three, huh. Well, imagine if you now know that if you go into the water, you want to maintain that consistency, right? Because anytime you change your breathing, for example, if something you have to lift, for example, a clean and jerk and it's heavy, you have to hold your breath. Meaning you can't maintain your breathing rhythm, the brain's not aware of when the next dose is coming, which makes that lift even harder for you. So my point is, is imagine I'm on a four count breathing cadence when I run, and then I go to a swim,

which I'm like this, right? I go breath, one, two, three, breath, one, two, three, breath. It's the same, there's no transition. Well, imagine you're not even aware of a running breathing cadence, let alone a swimming cadence, and you're competing against somebody that actually has them sinked.

You're in the dark. Then that's the problem is that you must establish your breathing rhythm first. And imagine you're breathing because you bilateral breathe, right, which is a six count, and you're running as a four count. Well, you're going to have a longer transition time against somebody who's already figured out that they're gonna go from a four to a four Chris so we've talked about the run you should reach your maximum level of sustainable intensity You should enter the water seamlessly with his little things to worry about as possible if you're not running barefoot get the shoes off and get in and

Then you're swimming and you in your cadence You should be aware of your breath and get your cadence and your breathing sink and then as you come to the finish line for swimmers What's the distance when they should be like, okay wheels off the bus just floor it so they have to be aware, like we said, of migrating the blood, the oxygen-rich blood to the legs. So what I would advise anybody is you need to start accelerating to kick some. When you're about 50 meters to shore, you need to start thinking about standing, especially

if someone's next to you, because you're going to have to sprint. And the key will be as being aware of how far you have to sprint. So the very first thing that an athlete should look at is, when I exit the water, where's the finish line? Because that's what you're thinking about. You're aware of that. So I tell athletes, 50 meters in,

start thinking about transitioning into blood, accelerating the kick, and be aware of the length of the sprint. Now the question is, is that when do you stand? And what's nice about this exit is it's a boat ramp. And boat ramps, they are gradual for a small amount, but then it gets deep fast. So you're not gonna be able to see the bottom and think, oh, I could stand. That's what you see all the time when people do

like ocean swimming and they'll come in and they'll see the bottom and they'll stand way too early and they're waiting their way in. You don't stand until when you're swimming and your fingertip touches the ground. Wow, okay. That's the cue. And that, that, you know, yeah, because what you're doing is you're much faster swimming than wading in when it's waist deep. Okay. And you see this all the time. A good swimmer never stands. I can relate to just being a kid, right? You're playing out in the

waves and then you come in and you're just like Fighting with the waves instead of like just surfing in the little wave Yep, exactly same thing Gracie Walton She's such a better swimmer than everyone else that this is a no-brainer. Does the best swimmer in the field witness? Yeah, because here's the thing is that swimming is truly one of the pieces where confidence matters. It really does matter.

A lot of people, if you're, when you get hypoxic in water, there is a level of fear that surfaces because if anything else on dry land and you come into trouble because of Extreme exertion you could stop and recover and you always know that it's sitting there as a backup plan I could just stop and sit down and recover. Okay, right that is not an option you will die and so You're always aware of

Your level of fatigue. Well, what if all of a sudden something happens where you get hit in the back of the head by a swimmer next to you? It's very dangerous side by side with CrossFit athletes because they don't know swimming etiquette. They're not that good of a swimmer and you're gonna get banged up and these guys are big.

And so the damage, like I've been hit and it's a move that you see all the time in triathlons. If you didn't play water polo, then you're not an advantage, but I've been elbowed back, you know, in the face and it happens all the time. We hear about it every time there's a swim at the CrossFit game. Someone got kicked in the face, someone swam over some just right over someone. I'd never even heard of that. They just went right over the top of you and push you down. Imagine having Jason Hopper swim over you. Right. And imagine he's sitting there thinking, what the heck is happening? He's thinking I'm getting tangled up in somebody and he doesn't know who started it. And so that's the problem is that imagine getting hit in the face or then you swallow water

then all the sudden panic comes over and That is a massive problem good swimmers. It's not even a thought It will I'm not I'm never gonna choke if you hit me in the face. I'm okay. I got it. I that won't be a problem because I've experienced in water polo in high school days and I That is a massive advantage once fear takes hold in the water. It's hard to get rid of And you're saying here takes over you shallow breathe, right? It's it's your level of fatigue dramatically changes You're you so you're saying saying that Gracie Walton,

not everyone feels confident finding their maximum sustainability running, cause nothing can really go wrong, like life threatening. But you're saying Gracie has so much experience in the water, she's gonna find that quicker and be more comfortable flirting with the edge and therefore, and then on top of that being just such a proficient swimmer that's going to give you advantage. Now, what about Lazar Jukic?

Spent 10 years in the water as a kid. Yep. Also has shown himself to be one of the best runners in the field. Yep. Is he your pick for the men? No, he's not my pick. Um, but he's good. I think that he's very talented.

Uh, I did hear that he ran the 3.5 miles and did the entire swim with his brother. So that's an advantage to, to know that swim is an advantage. Um, he does have an advantage in the water for sure. Um, and his running is amazing too, right? He's always seems to be top five in these running events. Yes. But the sports evolving, the sport is shifting into a space of proficiency that I have never seen.

The competency level of these athletes is shifting and if you plateaued Two years ago the sports passing you by right right there is right and and and so I always look for that I call it, you know the trajectory of an athlete. Are you you continuing to improve like you take a Jeff Adler? You know, I I was I've been talking to a couple of different people and and they were assessing the 550 yard sprint and looking at that 550 yards sprint from way back when and and Looking at can we use that to predict people's times in the 1600 as well as can you predict? Their 3.5 mile time? Well, Jeff Adler, his running times back then, I mean, it's almost laughable. Jeff

Adler, when I was up in Montreal with him, in a workout I programmed, so the workout was it was 500 meters and 145 a minute of rest 500 meters and 145 two minutes of rest do that two times and then I said run 1,609 meters and 455 to 457 and he looked at it and ran 456 in a workout now. I've never seen that before That's where the sports evolving like Adler did a 1932 5k and never got his heart rate above 156. Well, I was in Las Vegas with our girl Alex Kazan and Ricky Garrard was there.

I saw him do 10 by 800 meters and his last one was 229. 800 meters and 229 at the end of 10 of them. Wow. Yes. Wow. Wow. Yes. Wow. Wow. Okay. Yeah, that's not. So do you have a pick for the men?

I don't. You know, the key is going to be like someone like a Fikowski. If he is able to maintain contact, that will be the key. If he lets people- Meaning he gets in the water with either first, or if he gets in the water first, your money's on him no matter what. If he's within a minute, I think he stands a good chance.

If it's longer than that. Here's the thing on swimming is that you don't have the same emotional distress in running because you're not looking at the people in front of you. They just magically appear and then you pass them. And so you're just swimming and that's all you're doing. And that's what's beautiful about it. You're not thinking of your place and where they are.

You can't do checkpoints and like, oh, there's seven seconds ahead of me. Now there's six seconds ahead. You don't do any of that, you just swim. And because he's a good open water swimmer, that is an advantage. And so even if like a Ricky Garard or, you know, like a good runner hits the water first, you know, like Holstead, like if they hit the water first,

there is a lot of variables that will impact their ability to perform in the water. Fikowski doesn't have that problem. So it just depends how close he is. If he's within a minute, he'll probably catch him. Now Roman's another dark horse for me. I worked with Roman back in 2018 since then, and since he moved to Mayhem, I didn't, because Mayhem of course has a whole team of people.

But the time I worked with Roman, he was without question one of the most competent runners and swimmers in the entire CrossFit field. Roman, of course, was not back then strong and he had to work on his strength and part of building strength, he's put on mass. Mass is something that significantly affects, right? That sprung weight matters in running. And so that's an unknown for me. If Fikowski can outswim Roman,

so it just depends on how fast Roman, if it's the Roman of several years ago, he's gonna dominate. I would say that he could win this. If it was the 2019, 2020, 2021 enrollment, he'd win. But carrying 225 pounds versus 200 pounds is significant in the sport of running. It's massive, right?

They say it's one second per pound per mile. Well, OK, that's a lot. That's a lot. So that's why this event is so interesting to me. If it was wide open, like for example, the capital event, it was the same 3.5 miles. But there was no adjustments during the run. Pretty much when you flipped that pig

and you started running, there was a little bit of transitions, right? And then it settled. Because you were always seeing the person in front of you the entire time. This isn't that way out of sight, out of mind. And it's a real thing. That's why you see it in the tour de France.

How'd that person get 30 minutes? Because you couldn't see them. That that happened this year. Someone had a 30 minute lead. It happens all the time. I mean, they know where they are, and it's always controlled, right? They're always aware of who's out in front and, you know, whether or not they're in contention. But when you're out of sight, there is a dramatic shift that occurs in the mentality of the people behind and what's nice about this is that you enter the trees on that run halfway through

Um, and it's all turns So imagine you're out in front where you got clean open road. You could run tangent to tangent. You're making time Um, I want to switch to the sprint. Is there anything else you'd like to add to the to the run swim? No, okay. great. Thank you. No, okay. Love the event though. Love it. Um, let me see if I can find this uh clip. Is this it? Okay, uh, let me play this really quick. Uh, let people see what event we're talking about. This is uh, the event on Friday night. Is this event six? Six. Six, okay. Here we go. CrossFit Games event six. The write up here says it's a 1600 meter run, then a 50 yard sprint, 50 yard bag carry, 75 yard sprint, 75 yard bag

carry, 100 yard sprint. 70 pounds for the women, 100 for the men are, this is the demo team running on the track here. They're off with the sprint. Uh, so we know that it's going to be a beautiful running surface, right? As good as it gets. Yep. That's a nice track. And then we see the sprints. It's first class. Astro turf. Uh, we know that there's a turnaround point right here. So it's so you get to run straight the entire time once you start each segment. There's no shuttle component to it. So you're going down and back three times. The weights of these objects are not heavy. three times. The weights of these objects are not heavy.

And Chris, and what I'm hearing is, and tell me if you're hearing the same, I don't know if it says it on this post or not, that basically they have 12 minutes to do, uh, to do the mile. That's correct. At the 12 minute mark. It's not a mile. So it's not a mile. It's not a mile. It's not a mile. It's a mile 609. So it's four laps.

A mile is not four laps? No. No, it's nine meters further. Yeah. Oh, okay. Okay. So just shy of a mile is nine meters further? Right.

Just so the viewers don't pick on me about it. He doesn't even know a mile. Okay. Yeah. Yeah. Yeah. Totally. Totally.

I can get away with that. You cannot as an know. Okay. Yeah, yeah, yeah. Totally. Totally. I can get away with that. You cannot as an expert. Okay.

So just shy of a mile. That's right. I love it. Okay. Four laps around the track. I mean, it's, I'm really surprised that Dave did this. Me too. I, I've asked him in the past and he said it'll never happen.

This is like 10 years ago. Yeah. I, I, so it's interesting to me You know Dave's daughter is in in high school and She's fast like she's a legit runner and when we were talking in semi finals, he mentioned to me that she ran 530 mile and I'm like and she's 15

Yeah is legit. She's the real deal. I think I went to that race and he's obsessed with her. He spends a lot of time training with her. He's obsessed with her running. And I wonder if that influenced him because she is legitimately at her age and with his knowledge of keeping her balanced,

making sure that strength matters, right? Because imagine she gets strength along with her aerobic abilities. That is, she should be going sub-five soon. I mean, she hasn't hit maturity, right, at that age. So she looks like a, she looks like a tall bean pole still. She looks like a little girl. Yeah. Yeah, so I was most impressed. That is a very, very, very fast time for someone who is not taking it as seriously as kids that have been doing it for a long, long time. Yeah, her upside is big.

And as a parent myself, you get sucked into those things where it does influence you. Like I got my parents both doing the sport of triathlons, then my sister did it, and then my brother did it. My brother and sister held the swim record in Kona for years. And that's how it works in families, right? That's why you probably, you know, your kids start skateboarding and you skateboard. And so that's how...

No, but I like what you're thinking. So that's how it works. And so I, I, I, I commend him because it is something that other sports athletes look at. They'll look at these times and they'll just say, oh, how good are they? And there's always comparisons. And I always thought, oh, Dave doesn't want other sports to compare. But that's what I thought too. That was my guess that he didn't want people, he didn't want to expose the CrossFit athletes and people start picking on them. I thought he was kind of like protecting them. Like, hey, what if the fastest CrossFit Games athlete has a six Oh five mile, everyone's going to laugh. Right. Like, so

like he did a 550 yard run. Now I thought that he was gonna have him run around a Greyhound track, because Greyhounds run 550 yards. Oh, but he didn't, right? There was nothing, was it because he doesn't wanna run 400 meters, does he not wanna run 600 meters? And so I applaud him for this. I do find it interesting that it was a sprint into the run. And that to me,

which showcased extremely poor performances in the 1600, because of the damage in that sprint and the lack of recovery time, even for a great endurance athlete, they're still going to significantly underperform in their 1600. It would be at least a minimum of 12 seconds in that 1600 slower. If they had a minimum of three minutes of rest, they're going to be 12 seconds slower. So you think you know so 1600 first I Think he tried it and he realized that these times suck Okay, and so it's like a demo team athlete. Let's let the athletes show off That's what I think and you're going to see multiple people running sub five with this approach even as an event six

Yeah, I think so. And what about on the women's side? What's what are some, will we see people get close to five minutes? I mean, there's, so what's really interesting is I do think semi-finals was more cardio based, endurance based, longer time domain based. And I think that there is more endurance-based athletes

in this field, men and women, than there ever has been. There is such great female runners in this sport at the Games this year. Like, for example, in event one, that 3.5 miles, there's great runners in there, women, great. And so in this run, you will see a bunch. 520 is considered good for a CrossFit Games female, 520 mile. And you'll see, I'd say 15 under that 10, 15 under 520. Wow. That's what I bet. Now, there's a lot of damage before I'm sorry,

I'm gonna repeat. There's a lot, a lot of damage being done before this. For example, event three and event four, the amount of damage being done to the posterior chain, to the hip flexors, it's going to be significant. And so the question is, is how much of that damage when they do run on Friday night on the sixth event is going to be with them. And it's not going to be affecting them until really that final finishing lap. The other piece that's going to be a variable is when they run the 1500, for example, in the Olympics, there's nine lanes and there's 14 people.

Well, if you have seven lanes, which this track has, and it's a first class track. I mean, what Dave picked, it's world class. There is no excuses on anything. If you want to set a personal best, that's the track. But here's the problem is that in that video, you see he's starting it where you would start a mile you you start before the turn. Well, he should with seven lanes have 10 people. Yes, more than 10. With the CrossFit athlete, I mean, Olympians go down in these events. 1500 meters, you'll

see athletes fall all the time. They'll trip. CrossFit athletes don't train this way. And they're going to bunch up and they're going to be in a pack. There's not going to be the skill set. And if he has more than 10 people, the people are going to go down. They're going to go down. So're going to go down. So you're not looking for a mass start on this? Jesus Christ. I hope not. No, no way.

No, I, I, I, it's more than 10 people I'm worried. I think that it's, especially if you think about it, if, if by then the fastest, the highest seeded people will be in the final heat. So you're going to have the top 10 people going after it in four laps around the track and at three, two, one, go, they're in the turn. And the reason why I bring it up is because it, so 400 meters on a track is the inside tape. So if you're lining up, it's the rail that's where 400 meters is. And so when you run on a track, it's always longer than 400 meters because you're outside.

Well, the second tape line, the between lane one and lane two is about seven and a half meters further around than the inside. So imagine now you're on the third tape, which is between lane two and three. That's 15 meters. Well, in one turn, that's seven meters. That's a second, at least second and a half. Now imagine you're squeezed not on the second or third tape, but you're like out at the fifth tape, right? You don't want to be there.

Your hose. You really are. And so now what do you do? Where do you pass? And so you don't want it to be where a good athlete, because of the logistics of the event, got robbed from a placing. And I know a lot of people will say, well well just go faster at the start and sprint it out Yeah, but

You're giving someone an advantage by being in an inside lane that you're not going to necessarily have Everybody should have a fair shot As opposed to the lake don't as opposed to the lake where they're just all on one starting line and a bottleneck. So the lake, as opposed to the lake where they're just all on one starting line and a bottleneck. Yeah, so what you'll see is like, and if you go back to that video, you can see it at the start. Like if you don't play it, there is a line, which is the finish line where they're starting, but you will see an arc line that will arc into the turn and so what you will line up on is on that arc and so people that will be in lane seven will be on the outer so see see the art oh yes yes yeah yeah so so in reality and this is what the mistake is that

person who is on that's that third tape between lane two and three should be forward about a foot on that arc. Okay, because it now is fair. Right now the way it stands is the person that's on the inside, I think that's Sydney Wells, she has a one foot head start over that outside person. That's not fair. So he hopefully someone's telling him, you got to get people on the arc and so You're thinking four heats ten people each Max I think it'd be fit and that would be considered I that would be safe if they fall then that's on the athlete They just don't have enough skill set and so if they're moving really fast

That would be 15 minutes around just for easy math So that'd be one hour to run all the men and one hour to run all the women two hours out for the fans to be Out at the track. That would be nice I heard 90 minutes and so what you would do is is you would you have the whole event is 90 You heard the whole events 90 minutes. I mean, but who knows what I mean you hear all kinds of things right yeah how would how would they do how would they do that because if it takes 12 minutes stage people you would stage people on the sprint they would just be in a corral waiting for their turn on okay okay okay any advice for the athletes in terms of pacing this if

you don't know what you're doing now it it's too late. Yeah, it's too late. But the key is, is that you want to make sure. Oh, it does say two and a half. Oh, so it wasn't just, so I just saw my Heidi, she showed me a schedule. She said it's now at two and a half hours. So, okay, so that makes sense. One by one. And then there'll be a break in the middle for people to go pee and eat and yeah, that's great. I hope they have the whole thing.

I hope they have people up and down the aisles, you know, doing beers and hot dogs. I mean, what an event that's going to be. Yeah, this is going to be amazing. It's going to be awesome and really incredible because tactics will come in here. There's going to be a lot of athletes that are going to establish their dominance and get out in front. Because they're not pack runners. And so to be safe, where's your option? It's either in front or in back. Well, back is not an option. And so you will see a lot of athletes going out hot, really hot. Like take, for example, a sprinter, someone who is, is strong, that's got strength and power output, right? And they're good in short time domains. This athlete, for them to do a sub-five-minute pace for one lap around

the track is going to be effortless. And so, with all this adrenaline rush, they'll just find themselves magically in front, but they did their first 400 meters in 75 seconds. And now they're going to blow up. They'll eventually fade. Athletes have to be aware of their ability. They have to be aware of that. Um, this is going to though be tactical. You may not see the fastest runner win because of the tactics. So let's say, for example, Saban, you, you and I were competing, but you're a sprinter, and I'm an endurance athlete. So if it comes

down to the last 200 meters, and we're side by side, you're going to win. Unless I soften you, unless I take surges and I push the pace. And so what I do is I take away your sprint. Tactics come into events like this. And if you're sophisticated and know your skillset, you're going to damage the people that are with you so that you're going to end up winning tactically. damage the people that are with you so that you're going to end up winning tactically. You may not see the fastest runner necessarily win

because you're not going to have the whole track to yourself. You've got it maybe with nine other people. And that changes things a lot. Because maybe you're going to be three wide in the turn for two laps. Right. Now you're cooked. What about consideration for the second part of the event? That's the trickiest part. Like when he did this shift, it changed the entire structure. Like, so if you think about that, that first event,

if you're a sprinter and you do the sprint first, you're going to win. So, Guy, Guy Mojaris, like there's the guy, I would pick him to win that event. But he's not going to win it now. Because he's not going to remember sprinters don't recover well. They don't. And so even if you get 12 minutes after that, it's not enough time. It's going to take away the speed. And that's what's interesting is that it's now going to come down who's the fittest and fittest. They're only going to take away the speed. And that's what's interesting is that it's now going to come down who's the fittest. And fittest, you're in that.

And they're only going to get five or six minutes, right? Because in that 12 minutes, they're all going to run their miles between five and seven minutes. And then they'll have another five minutes to recover. Is that significant? Is five minutes enough time to recover after running a PR on your mile? No, it's not

No, but but the person who recovers better Has the advantage in going into the next event and and and we saw this in 2016 when when dave and and I think that And I told dave this it was What he did when he did the handstand walk across the soccer field In carson and then he did when he did the handstand walk across the soccer field in Carson, and then he did a shuttle sprint, and then he had people take that heavy plow, right,

which was a strength endurance piece across the field and back. When I saw that announced, it was so magnificently programmed that I told Dave, there's no one that smart. There's nobody that is aware of what that, because people thought it was a handstand walk. So it's upper body fatigue.

And then you're gonna go into a shuttle sprint, which is a speed endurance type event, like Cole Sager, I mean, running back at UW, I mean, should have dominated that event, but he got what, 16th, 18th place in the shuttle sprint. And people talk about Frazier, like did well in that, right? He got second place and Tia like wins the shuttle sprint endurance athletes. How? Because that wasn't a test of doing a handstand walk across the field into a, in those speed

endurance, into a strength endurance. It was who could recover the best in between the events. So when you look at Frazier's time, for example, so there was a shuttle sprint back in, I think, 2012. And you look at the meters per second in both of those, Frazier would have gotten, I think, 35th that year. But he got second. How? Was it because his run was fast? Well, no, he would have gotten 35th. Did everybody else get slow? You know, from 2012 to 2016? No. It was, it was testing athletes' ability to recover. And if you weren't patient in that endstand walk, that fatigue, even though it wasn't the legs, that acidity transfers into the bloodstream and the legs are pre-fatigued.

And so that's gonna happen here. That's what this is really testing. And so what you're gonna wanna watch as a fan, what are athletes doing during that time? If you don't have a recovery protocol, you're not gonna do well. You must know precisely what you're doing in that amount of time. How long are you sitting for?

How long are you walking around for? What are you doing within that walk matters. If you don't have it, you're not going to do well. It's that's going to be interesting for me. Do you have advice as a general recovery protocol? You have to, so recovery is one of the pieces that you have to practice because the body needs to know when you enter recovery. Like let's say for example you're doing, you have a workout and you get one minute of rest. Well what do you do during that one minute? It matters but if it's every time random, like Conor McGregor,

he's the worst because every time when he did five minutes of fighting, his recovery for that minute was different. Sometimes he'd walk around, sometimes he'd be seated, sometimes he'd lean against the cage, sometimes he'd be in an isometric squat, sometimes he'd be talking, sometimes drinking. It was random. Recovery is not where you want random. You need to know, the body does, Oh, we're resting. And the purpose of our rest is to put us in the best position for the next interval. You have to practice this. You have to have a protocol. And so if you haven't been practicing, the body's not going to know it's rest. And so you're going to go into an athlete not going to know it's rest. And so you're going to go into an athlete for that sprint who is in a better position to win. You have to train your recovery. So literally when you say if you don't know, it may be too late, you're saying that you

haven't practiced it. That's right. I mean, I see that all the time. I mean, back in the day, I mean, the aerobic capacity seminar, right? Back in 2013 and 14, and the protocol after an event is you want to hop on an eco bike. And the reason why you hop on an eco bike is because of all the muscles that are being activated. And those there's an intensity that recruits these slow twitch fibers and slow twitch fibers what happens after an event is they they take that lactate that has been dumped into the body from the high intensity and the slow twitch fibers consume that lactate as a fuel meaning it helps slow twitch fibers contract and move while you're on that eco bike it helps you pedal

but as you consume that lactate as a fuel, it takes the acidity, those fatigue causing metabolites, and they leave the body, they burn it off together. So when the slow trip fibers consumes that lactate as a fuel, it takes the metabolites, those fatigue causing metabolites and removes it, burns it off. So a good post-workout active recovery protocol is getting on an

echo bike and you can remove that lactic acid in a good 20 minutes versus an hour, which puts you in a better position for the next workout. But you have to train it. And I would go up in the athlete area back then and I was like, wow, yeah, I see you like you're riding this assault bike and you know How'd you learn this and he's oh no, I see rich doing it here and so that's why I'm doing it All that's doing is making that athlete more tired. Oh Because they haven't practiced it right So

What if that what do you can you give a recommendation for what people should do or is it, it's whatever protocol you've already established? I mean, no, so there is a way. So you want to think of recovery in three parts. So the very first thing you do is you get control of your breathing. What you're going to be doing is hyperventilating. I mean, what's beautiful about the 1600 is it's going to be truly a legit effort. You're going to see people's maximum ability. They're going to go full ass on this thing. So you will see

a finishing kick. You'll see people start to take risk and really starting to show the confidence they have in their ability at the end of the third lap, that's where you're gonna see moves. And that's when people will begin truly hyperventilating. You'll see that, you'll hear it in their breath. So the recommendation is that I would have is that you gotta start taking every athlete, everybody athlete that's doing it, right at the end of the third lap, it's time to take risks.

This is where you have growth as an athlete courage, because that, if you do it, that's how you become confident. So you start making a move there somewhere around one 50 to go. It's time to bring it home. Meaning you're finishing kick. You will be 150 meters with 150 meters to go. You, you just, you spend it all. Yeah.

A lot of people think like, Oh, I could go further out than that. You're not a runner. You've got to remember like, yeah, okay. You just watched someone run the 1500 at the Olympic games. And it's like, no, that's not you. You don't have that capacity. Right. And so you got to temper it a little bit. You can't follow.

That's why you can't get an elite running coach that coaches Olympians in CrossFit. They don't understand what the sport is. a little bit. You can't follow, that's why you can't get an elite running coach that coaches Olympians in CrossFit. They don't understand what the sport is, that you're going to have an athlete that runs two times a week. And yeah, I could make a 200-pound guy run sub-5 two times a week, and that's enough. They don't understand. And so you got to make sure that you know your own ability. Sprinting at max effort for 150 is far. It's far. If you start 200 out, good luck. It's never going to happen. It's just, it's too far.

So at the end, you're going to be hyperventilating. The very first thing you must do is first, you may lay on the ground, right? And we'll see a bunch of that. You will see no people in a deep isometric squat trying to recover. They'll be laying on the ground, right, and we'll see a bunch of that. You will see no people in a deep isometric squat trying to recover. They'll be laying on the ground, which is proper. You want to make it so that you're trying to recover and get control of the breath. That's the most important piece. And what you watch for, so Saban, when you're watching somebody

in there, what will happen is this, you'll go, and then all of a sudden you'll go You'll see a big sigh. Yeah. Yeah, if I was a coach, that's when I would start communicating until I see the sigh And then they'll go back to hyperventilating they're not capable of hearing anything until you see that All right. So that's what I watch for first now that could take on Information until then don't waste your time watch for first. Now they could take on information until then don't waste your time. That's the time that you say start slow down the breathing, deep slow breath, get in control of the breath to at least get back to that four counts cadence that we talked about. As soon as you're out of four count, you're back in control and that's what you're trying to look at is your back in control. Now

what's the four count? What did you call it? So it'd be huh, then one, two, three, huh, one, two, three, huh, one, two, three, huh. Like that kind of a cadence. You're back in control of the breath. This is where you will be able to communicate as an athlete. When you're back in control, you're able to express words now It's time to change whatever you're doing which may be sitting on the ground

Now you must move you've got to keep those slow twitch fibers active. You've got to keep those slow twitch fibers Consuming that lactate and those fatigue causing properties that acidity you've got to move some and That's the key. What are you going to be able to do during that next five minutes matters because the more you could flush out that acidity, the less you have in the muscles that are being used in that sprint. Now, the last thing that you do is the third is you get the brain really quick, really quick, going back to that one. When you say move, let's assume there aren't bikes there.

No, you walk. So you walk. Okay. Just walk. Really quick really quick going back to that one when you say move let's assume there aren't bikes there. No you want it so walk Okay, just walk. Okay concentration is in the muscles you use so it will be in the bloodstream Absolutely, and when it's in the bloodstream you could do anything. That's why the echo bite works But the highest concentration of this acidity is in the muscles You just use the largest muscle group in the body, the leg. So you want to keep the legs moving. You want to keep them moving, and so that you can clear as much as possible, right? That's what an active recovery is. It's clearance of that acidity. So the last thing you want to do is to be seated. But you'll see people, you see people doing isometric squats, right,

where they're not moving anything. And that's like, I don't understand that either. You want to move. They're just crouched and kind of like hunched over. Just to know hunched over is fine. Hunched over is fine is when you're in a deep squat. Okay. We see that all the time in the sport, even games athletes You'll see it where they recover in a deep squat. Well, that's like recovering on a rope climb Well, you know you're holding on to the rope like That's you don't want to do an isometric hold

No for recovery. That's not no So what the last thing you want to do is get the head in the game So when you're lined up, what is the first thing I'm about to do in the sprint so you don't mess that up? And what's nice about this is that it's just a five-step acceleration. Or what foot are you putting pressure on when at three, two, one, go? So start visualizing the next event while you're walking around when you can. No, with the last five, no, with the last five seconds, last five seconds, you would put your head back in the game and think about the next sprint. That's what you would do.

So you walk around to keep the slow Twitch fibers moving until about five seconds remaining, and then it's time to go. Okay. Time to get the head in the game. I had in the game. What about ice? Should you have ice on your back? Ice on your legs?

Should you be pulling on sort of sleeves that ices your legs? Yeah, so that's a whole nother piece that matters right so like you'll see maybe cooling mitts You will see people putting like ice on the back of their neck right because the head is is a major area of cooling The temperature will be warm. The sun's still gonna be most likely up for almost every heat. And so the heat will matter, but not in the 1600. It takes upwards of 15 minutes for your core temperature

to truly react to an outside temperature above 100 degrees and so we will see above 100 degrees but it won't affect the athletes in the in the in the 1600 so cool you know it's interesting about that so maybe being in the first heat is really gonna be here. So you're not just outside hanging out. It depends. It depends like if they have them in an air conditioned room. If they're in an air conditioned room, these athletes are going to be primed. And it's not going to affect them in that 1,600 at all.

Like I wouldn't. But it will affect them in the sprint. Now what's beautiful about the sprint and what's the true skill set of a CrossFitter is what we call their tolerance to this acidity. And what I mean by that is that if you don't get rid of this acidity, these fatigue causing metabolites, which they're going to have after the 1600, then what ultimately it does is interferes with the muscle's ability to function. So if you don't slow down and remove it, the body shuts you down.

And it's a self-production mechanism, and it's beautiful the body does this. But what a CrossFit athlete, by doing high intensity training, is they have developed an ability to keep the muscles functioning under extremely high levels of acidity. I mean, Michael Phelps, when he swam, this was the reason why he can get out of the water after getting a gold medal, do a short cool down, and go back in and get another gold medal. He was in a non-sustainable pace, meaning his acidity levels were above lactate threshold. He was in a death zone, but because of his tolerance and ability to keep the muscles

functioning in that non-sustainable pace, he was able to get another gold medal. And Cross-Fitters are better. Their ability to tolerate high levels of fatigue and keep the muscles at full capacity is unlike any other athlete out there. They're very, very skilled in this. And so the damage from the first event, they will suffer for sure. And it will be very difficult to sprint on them. And it will be very difficult to sprint on them. But their abilities to tolerate fatigue is phenomenal. What we're about to see in performances is it's something that people will be watching for a while.

Look at the skill set. So I want to go over two things real quick. So sprint the last 150 meters. Yep. Yep. Get control of your breath. Yep. Walk around. Get that deep breath. Then your coach can talk to you. Walk around. Yep. And then and then where there was some disconnect that was having at the end there. And then while you're walking around, let's say you let's say by the time you stand up and you're walking around, you have four minutes to walk around in In that four minutes, you're walking around and you're running this lactic acid out of your body or this metabolite thing you're talking about. You're saying you shouldn't

be visualizing the spread? Nope. You're trying to recover. And so you don't need the brain involved yet. Disconnect the brain and just walk around. Because your your body here's the beautiful thing is that it Were athletes make a mistake. They don't put their head into the game When they're about to start the workout, so you have to in the last five seconds Where you're at getting ready to go? What am I going to do first? Okay, as soon as the fuse is lit, they're so skilled, the body just takes over. And so this is the phenomenon that a lot of

athletes don't realize is that when you go into your home gym and train, the brain is very comfortable. But when you come to a competition, the brain doesn't know where you are. So the brain is messing with you. The brain's getting in the muscles way of doing what they've been trained to do. When you show up in competition, the brain is the thing that messes with all the athletes. That's why you see athletes underperform because they hit the stage and it's like, where am I?

So what you need to do is disconnect the brain because the brain's not needed. My muscles are already prepped from the year of work I've done. So don't cloud up my thought process. All I need to do is get my brain involved with five seconds before the start of that sprint so I know what I'm doing first.

As soon as the fuse is lit lit my muscles know what to do and That's the key the last piece in your recovery protocol There's three get control of the breath move around keep flushing that lactate and then get the brain involved and then start that sprint And you'll be fine Is it a? and you'll be fine. Is it a mischaracterization to call this second part of the workout a sprint? Is that a mischaracterization? It definitely is not a sprint. I would consider if they were fresh, I would consider a strength endurance piece. It requires strength. So would you maximum sustainability again?

Do you have to find, is that what this is? Just like you just have to find your ability where you can sustain And then it's only a sprint. Is that last hundred yard piece of sprint? It will be but it's more of a tolerance piece. So it's it's what we call strength endurance So it's a it requires strength and the ability to go long to endure so a and the ability to go long, to endure. So a sprint is something short. This is not short.

This is, it requires an ability to endure. It's far. Yeah, it is far. That's what I was thinking. Okay, so when you come out on that first 50 yard sprint, I don't know how you would characterize it, but is it 90%, you stay at 90%? Yeah, you've got to be in control. And this is what you saw in 2016 with Frazier in that shuttle sprint.

You had Marston running with the camera faster than Frazier. He's carrying a 30-pound camera hinged at the waist, but he's running as fast as Frazier. What you saw, and that's where Frazier passes everybody. What you saw was Frazier, he only had so much speed. He couldn't keep up with the Colt Sager. There's no way on earth. But what you saw was he was able to go endure, right? Because of his aerobic ability, longer.

And so that last 200 meters is where he truly dominated. We will see a lot of shuffling of these individual athletes in that last 200 meters. That's where this event is really going to be a big deal. It's not where you're carrying that odd object. You'll see people making moves because that's where the wheels fall off. That's why it's so beautifully programmed. It's going to be exciting. And you said a key word. You have to be in control. You do not want to drop the bag.

No. Because you don't want to have to pick it up again, and you don't want to lose time. And you have to pick it up quick. And so you're going to see, like we talked about Alex Gazan, like Tia, she's going to be great, because that bag is not going to present a problem for her. So if it's off position, she'll be able to adjust it and it won't affect her ability to run with it.

And so a strong athlete has an advantage. They do, but they have to also be careful because all of those odd objects, what it's going to do is accelerate your level of fatigue. So when you start that final 200 meters where you run down and back, that's going to be the real test in this event. Because you have to have an ability to endure. It's long. It's a long. It's not a sprint. It's what we call speed endurance.

But again, the odd objects makes it strength endurance. So if you were pushing a sled, that strength and the ability to endure. An odd object carry is strength and an ability to endure. If they had the bag carry, the last portion is a hundred yard sprint. If they had the last portion as a bag carry, we would see the classic crossfit,

you know, if they carry bags across the line and people fall on their face or dive. I'm guessing we're not going to get that with the finish of the hundred yards. So same advice, when you put that 75, when you go 75 yards with that last bag, you drop that bag and you turn around and you should cross the finish line hyperventilating. Oh, absolutely. And you're going to see some levels of fatigue that are just rickering. They're going to be off the chart. It's yeah, because again, it's this tolerance piece. They're going to be fatigued into that sprint quickly, but their ability to tolerate is going to send those lactate levels soaring. Soaring. And so they will taste a level of blood

in their mouth that they've never felt before. It's going to taste like they've got a roll of pennies in their mouth. It's going to be so potent and just hemorrhaging. That's what will happen here because they have just gone through a 1600. Their muscles are prepared for the movement, but they're not prepared for what the intensity is. This is a true test. That last 200 meters is going to turn people inside out The level of fatigue is going to be yeah, I love it stick. I love this. I'm sick. Yeah Okay, this event. Yeah, I'm gonna have to go to class. Okay. This event is free Friday night at

Farrington field you will be there front row seats. I mean I hope yeah I think it's one of the greatest we're going to see performances that truly showcase watching you know these men and women in the 1600 is going to blow people's mind. The competency level of these athletes is who should we look for in the sprint? In the sprint, it's really hard to say It's really hard to say because Tia is gonna dominate Because she possesses both ends of the spectrum she because that's what she does Right, and I you're gonna see some challenges in that sprint from someone like an Alex Gazan. But there's so many talented females running wise in this. There's 10 that are genuinely talented.

That's why the 1600 is going to be great because we were able to watch Brooke Wells do this too. Well, and if we're going to cherry pick athletes and showcase our abilities as a sport, we did it through semi finals. This is ideally suited for who qualified for the games to really flex their muscle. And that's what I like about it. It's a truly authentic test. No excuses. Show me what you can do. And I hope that they're not too damaged because I think that we could see, you know, 10 guys, you know, if they're not damaged, go sub five, you know, like I was talking with Hopper and Hopper thinks he's running five Oh five and he's 225 pounds. Crazy.

Yes. Thank you very much. Where are you taking our class at? CrossFit Westside. Yeah, I'm doing it with Carolyn Lambrey in eight minutes Can anyone go I? Think it's sold out. I think we have All right, everybody. Thank you so much. Thank you coming on last minute. Appreciate you. Mr. Hinch. Yeah, I appreciate you too always anytime. All right Chris Hinch. Oh, wow fucking a Wow. Always. Anytime. All right. Chris Hitchhaw. Wow. Fucking A.

Wow. Wow. Wow. Okay. What am I doing with the rest of my day? That was crazy. That was a big old dose. Uh, what do I got here for you guys? All right. Uh, if you have kids, uh, the monitor, now is not the time. Let's take a 30-second break. Athletes focus on toning and increasing the strength of every muscle in their body, but many times they neglect an important part, their penis. Exerciser is designed to assist men that want to add penile health and fitness into their

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Yeah, I understand. Who doesn't? You gotta. Anyway. Penises I want one so bad. Yeah, I understand who doesn't it got it anyway This this is the greatest sponsor of all time. This is gonna be so fun All right, there is a chance There's a chance I'll be having rich on today I have to tell him No stress, dude

At all Totally play it by ear Okay At 11 a.m. I'm headed oh actually before then what time is it it's 840 my time I have to run over to the to run over to the venue it looks like what what am I doing I think that there's a press no I think there's a media orientation at 11 a.m. God I hope I don't screw this up what am I doing at 11 a.m. God. I hope I don't screw this up. What am I doing at 11 a.m. Please tell me you wrote this down Seve I should ask Susa. Let me call Susa real quick. I think we I think we have a media orientation at 11 a.m

That's important I think that I think that's really important I go to that I think that's really important I go to that And then I think Hey, we're live. Hey, do we we have to be at the venue by we should be at the venue at 1045 Right to do our 11 a.m. Media orientation Yeah, okay I'm not sure I'm kind I'm not sure but I just want to play it by ear So if I can get rich on for a few minutes to just shoot the shit with them

I want it to be fun for rich though I don't want I don't want to stress him out like he has to come on. You know what I mean? Yeah, I just want to be okay. I just want to chop it up with them and then Okay, and then um, and then after that'm going to try to head over to the athlete orientation. Is that, oh, are we allowed at that? I don't know. I don't know if we are or not, but I mean, I've gone to every, every year I've done the behind the scenes.

I've been at all the athlete orientations. I mean, I just want to stand there and like get B roll them in the stands and you know what I mean? Get some sound bites from Dave or boss or Chuck whoever's giving the I mean It's I it shouldn't be a problem Though I think the only reason why it would be a problem is if some fucking other idiots were like it's not fair It's not fair because you know they might not have room for like all the media because it's a tight area But like I don't I don't care about fair fuck fair

What time are you gonna get down there 1045 Well, I bet you but maybe some of them don't even show up because it said not to so okay All right, what time are you gonna get down there 10 45? Um, yeah, I'll call you when the show's over. We have plenty of time right? It's only 8 45 now Okay, I drink hey, did you watch the Henshaw interview? I had two cups of coffee before the interview and you know it's 4 a.m. for me because of the time difference. Same for you. Or it was whatever time. And I started freaking out.

I don't know if you could see but the first 20 minutes like I OD'd on coffee I was like freaking out. It was crazy. I was so happy when it went away. It was like an ice cream headache but like a nervous system freakout. I had a full freakout But anyway, I did I hide it well could you tell I was freaking out I was like short-circuiting not like Like it was like kind of like a weird panic attack, but with no like substance. It was weird No, I was like just I was just tweaking I just had too much coffee I was just like kind of like freaking out

Yeah, it was just the fucking one where you put the cartridge in like it's like a it's like a it's like a really cheap Cartridge it's like a big plastic tray with the bag in it Yeah, yeah, and I had two of those and I completely I was like, whoa, dude, I'm fucked up Yeah, yeah midnight I went to bed too late I Was watching the anyway, I'll call you. I'm just I'm tripping on the vice president that wants to chop off people's penises. It's crazy Wow, I ran the exerciser commercial for the first time on today's show That's crazy do they really they don't really sell used ones do they Hey dude, wait till you see this blanket that we have. I'm gonna send you a photo of it. Pedro made it. It's amazing.

Blanket? It's a blanket. Yeah, what did you call it Pedro? Throat. It's called a throat. Is it like the AIDS quilt? Is it like have our names sewed into it? Do you see it? I'm just gonna send a picture of it. You can determine if we want to show it or not All right, leave it to the Irishmen to bring a throw blanket. All right, I'll talk to you soon Okay, bye

All right, they're over at the big big air and B and B I think JR and Taylor will be doing regular podcasts from there. Also they'll be doing live podcasts from the spin booth, the barbell spin booth over in Vendor Village. Make sure you go over there. It's not too late to download the Heat 1 app and start getting your picks in. We'll talk more about that tonight.

I'm sure talking to all 40% off, no, 20% off here, 40% off here. I love it when there's good discounts both great discounts By the way, there are if you're if you want to learn more about that exerciser thing this thing You should not put fit aid in your penis pump the penis pumps only for water I don't think you should put fitted in it. That's for drinking the penis pump. There are some great videos out there With like testimonials. They're're pretty wild they're pretty funny also thank you Judy for reminding me down here paper paper Street coffee is 30% off if you use there's a code word you need I don't know fucking know what it is but what's more important that everything on the site is 30% off now if

you can find the code word someone in the chat will say it in a second. You need to subscribe and buy coffee now before coffee prices get raised. Then over here this sponsor, CA Peptides, they've been around forever. What a great sponsor. She takes such good care of me. They are giving away free bario static water with each order use code word hiller or sevan and then birthfit just tickles my heart that we have them oh games 24 there it is games 24 there it is all right uh probably this subject is going to sway away from crossfit um so

uh those of you hate me um chris is gone Time for you to leave. I'll be back, uh, very shortly. Oh, I've been so satisfied Funny since I met you Baby, since I met you Oh, the faces that I've been around And all the good-looking girls I've met, they just don't seem to fit in. No, it's ridiculous, and yeah, but it seems so natural dog

Just talking over cigarettes and drinking coffee That's what you get when you mix paper street coffee use code games 24 for 30% off that windows gonna be short For the highest quality best coffee the official coffee for proven The greatest CrossFit athlete in the world drinks that stuff the greatest podcaster in the world drinks that stuff It's kind of a no-brainer. It's not gonna be 30% off forever But that's what happens when you mix paper street coffee with Patrick Rios Patrick Rios and James Hobart You get a good quality video Anything we want to talk about anything you guys want to

Shoot the shit about now my coffee's finally I'm not freaking out anymore settled in It's a shame when I'm in my prime podcasting base. I'm in the zone. It'd be a shame to get off in my prime podcasting space. I'm in the zone. It'd be a shame to get off. Where can I watch the games? Well, I don't know the answer to that, but what I would do is, and I'll do it for you, I would go over to the barbell spin barbell spin instagram account as i've told you guys a million times it is the fastest most accurate best most comprehensive news in all of crossfit and then

i would go over here uh that's the schedule this is the clean ladder info. There's a picture to jerk off to of John Young. Um, they probably have somewhere in here aware to watch But I don't know where it is you can also go to their you their um actual url And uh, they've got tons of links there I saw it somewhere I Think you have to chase it around a little bit. It's like the UFC was a few years ago. I think you have to like I Don't think you can just land on one page and watch it I think you have to go to YouTube then ESPN then back to YouTube and then ESPN Yeah, I think an ESPN plus I think it's something like that. I think you have to chase it around a little bit God this guy is

This guy is fucking crazy. The new vice president that Kamala Harris has nominated is absolutely insane. I Say that with no hyperbole he is absolutely insane It is not a gross exaggeration that he has set up a state in the United States where a child can go behind its parents' back and have its genitalia removed. I mean, he is a bizarre, bizarre human being. I mean, I put him up there with Trudeau. Yeah.

He is the worst of the worst. And what he did around the George, George Floyd and the BLM riots was absolutely insane. Just allowing the riots to continue for three days and cities and businesses to be burned down. And don't get it twisted. That didn't hurt white people. Don't get it twisted. Everything that he stands for, that he claims he stands for, it's the exact opposite. He's not there to defend any children or minorities or any struggling people. He is a horror. He is kind of like a character out of a horror film. It is truly bizarre.

I don't know how they're going to hide that from the American people. All right. Uh, yeah, just when you thought California was bad, there's Minnesota. Yeah, it is a trip. Uh, it's been 17 days since Kamala Harris has been running for president of the United States and she also has not given one interview. She's only done off the teleprompter talking. That's also bizarre. Tim Walt says Trump and Vance are weird, yet puts tampons in boys restrooms. Yep, that is something else he did. He enforced that tampons be put in boys bedrooms bathrooms even at schools

Elementary schools junior highs high schools all that weird shit It is a we are in we are in a bizarre bizarre time period All right, I love you. I will be back tonight. I don't know what the topic for the show tonight will be. Hopefully I can get Taylor and some of the boys on over at the house. Hopefully J.R. Howell has arrived into Texas. Matt Sousa will be here. Hopefully we can see Caleb make a guest appearance.

I think we'll have access to Tyler Watkins, spin, I think the whole crew will have access to Pedro from Coffee Pods and Wads. Maybe we can even get some guest appearances from Will Brandstetter. So it's gonna be a great show tonight. All right guys, love you guys. See you guys at the venue or later on on the podcast. I'm not sure if there are any shows today in the middle of the day

I would not be surprised Go ahead and check the schedule if JR and Taylor Start reviewing some of the workouts that have been released and we get their opinions on them All right, love you guys. Bye. Bye