The Sevan Podcast - Live Shows, Workouts, & More from Wodaplooza | Shut Up & Scribble Ep 29

Episode Date: January 5, 2024

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We got to talk about that first too, and just try to hype that up and get everybody on it dude save the world just stand up right now and just show your apps to start the show yeah dude just to show you yeah we're live now it's a party zipper down live yeah should i unzip that again dang bro i've only been doing uh non-processed food since last wednesday i was eating fucking basically oh dude we just got past 30 seconds dude i think wow i think it's five minutes actually that's what i heard from peter is it five minutes if it's five minutes whatever i. That's what I heard from Peter. Is it five minutes? If it's five minutes, whatever. I already ruined it. But anyways, I've been eating like crap.

Dude, wait until you get a Miami burn on that pigment, and you're going to be able to eat it. No, in another week, I'm going to be down another 5% body fat. Are we still playing our intro? Is that a thing? I don't know. Ladies and gentlemen, this is the main event of the week. So keep the political commentary to yourself.

Or as someone once said, shut up and scribble. It's time! Shut up and scribble. It's time! You already got monetization taken off. Really? Yeah. What do you mean? Oh, well.

Dude, get it together today. I don't see that fucking money anyways, bro. So how many, dude, I was looking at the metrics of what it takes to get monetization. Listen, guys, go subscribe to Train Sentinel YouTube because we're going for it, bro. Can make some pennies. Dude, I'll make some pennies over here. Don't worry about Will. Thread count on that bed behind you would blow would blow your mind he doesn't need any of that oh what what facts it's a couch but that's where i've been sleeping because my sisters are sleeping in my

room so i slept on the office couch for a week dope yeah i was having that in? It's a lot of fun. It's cool. How old are your sisters? Karis and Kate, right? Yeah. Old enough. Okay, dude.

Don't go there, bro. Dude, what? Why are you asking, bro? Because I thought both of them were the same age, but then yesterday I noticed that Kate looked like she was for sure still in high school like maybe a freshman uh 18 and 22 oh okay i judged it wrong sorry um to just wait like in 10 years or so taylor you'll be if someone asks you how old you think a girl is you just never answer it if you don't think if you think they're older than 10 or you think they're like younger than 30 you just don't say anything at all. Because you're either going to look like someone that needs to go to around schools or you're going to insult someone.

It's nuts. You're like, oh, yeah, she's probably 12 and they're like 18. Or you say, they're probably like, I don't know, maybe 30. Like, what? I'm only 20. Like, my advice to you is the older you get, do not guess women's ages. Copy that. So, yeah, dude, a couple things.

I'm going to pull up, once we get through some of this stuff, I'm going to pull up the workouts we get through some of this stuff, I'm going to pull up the workouts. We're going to be hosting Miami. But we launched our sick new brand. We got a cease and desist for self-made training program because some dude has some freaking company somewhere, and he has self-made trademarked, which is whack. But anyways, so we changed the name. Took me a while. I was playing around with ideas and I think where it came from, the word itself, like I was thinking about really what I feel like makes my training program different, the training program that we're

building out and pushing onto the greater community is we're a competitive and a 60 minute program, but we do not step away from the core methodology that is CrossFit like a lot of these other programs do. And that is so different. And if you don't know what I mean, one, sign up for a free trial so that you can see it. It's literally harmless to go look at other programs. It's constantly varied functional movements executed at high intensity. And there are progressions that are thoughtful. You know, well, one thing that people think are at odds in the CrossFit space are variance

and progression. They're like, oh, you can't have both. If you're doing a progression, then you're doing the same thing, but you can disguise the progression with thoughtful variance and do things just slightly different enough to have an exposure to a different rep scheme, a different grip width or stance or variation of a movement and still progress it and get stronger. So I do a ton of stuff like that. But generally, it's just way different. And the name Sentinel, we came up with Sentinel training.

A Sentinel is a guardian, a bastion, someone who protects, pushes forward, watches over something. And I feel like more than anything with these online programs today, none of them give credit to their roots. anything with these online programs today. None of them give credit to their roots. All of them try to reinvent things and just get so outside of the base of the methodology that it's not worth doing unless you are literally Matt Fraser. It's not worth you guys rowing for 60 minutes a day, five days a week, because you're going to suck at everything else and you're not fit enough to do stuff like that. You need to do CrossFit. It needs to be GPP, et cetera. So, uh-oh, I bored JR. See ya. It just means that we are minders, guardians even of the methodology and we believe in it more than anything um this is uh i just want to pull up

this sick ass reel will come up with dude shout out fucking daddy over here i'm pretty sure people in the comments spook jr about his mic working or not but it was working training program i love crossfit i want to share that with other people. We give athletes both everyday and competitive the most effective, unique, and fun training available. At Sentinel Training, we provide the most attentive coaching and descriptive workout notes available on any online training platform at the lowest price. Our mission at Sentinel Training is to preserve the methodology that coach Glassman founded while continuing to innovate and create devastating things leading from the front. This is what it means to train Sentinel.

There's some chills there. Dude, that is your work. That is Will's work, dude. I know, crazy. Oh, I could stay actually on that screen share because we are – oh, I'm still on it. Okay, we are in Miami next week, baby.

So stoked. Shut Up and Scribble is going to be in Miami. We're going live Thursday morning at 9 a going live thursday morning at 9 a.m friday morning at 9 a.m saturday morning at 8 a.m and sunday morning at 9 a.m we're going to have tyler watkins on at the end of each show you want to announce that will this freaking segment at the end of her show we're gonna have ty have Tyler Watkins. So we're modeling after kind of like a college game day style. So it won't be a programming show like normal with shut up and scribble. It'll be more general pre-event day style show at Wadapalooza.

It'll be live. We're going to have multiple cameras, hopefully. And so upping the production value, we're going to have, we're going to try to set it up into different segments. In the final segment of every day, we're planning on doing a pick-em. So Tyler Watkins with the Heat One app to come on with JR and Taylor, and they'll pick who they think is going to win

every event of the day. And so that'll be the final segment at the moment of every day. And so if you're in Miami, you can come hang out, watch the show live. You can yell, you can throw tomatoes. You can boo Taylor. You can boo Taylor.

It's going to be awesome. Just imagine how hard I come after y'all in the comments on Savant's show. Try doing it live. Yeah. If you, yeah, you can bring signs, bring fat heads heads of savann all that good stuff that you're seeing in the comments feel free so it should be fun we want to make it fun so we're doing different segments uh and and the one that'll be at the end of every show will be the pick them and so download the he won app and you can join us in miami or on youtube we'll be streaming it

and you can pick along with the gang. Should we talk about some of those segments for the Gen Z population that we hope is showing? Yeah, go. Go ahead, JR. All right, you guys got so far for the shows. We got some pretty cool ideas. You know, we want it to be pretty interactive. We want to be able to show our opinions of workouts,

mainly centered around programming, but obviously the athletes will be directly involved since they're the ones doing the programming. We've got a couple of cool segments we're excited about. One being called Bussin' or Sussin', where we'll preview the events for that day and we'll kind of go around the table and say whether or not we think that they're awesome workouts, really good workouts, or maybe a little

suspect. I thought we should have a mid category too, but I don't know. We'll see. Yeah. Cards made so we can hold up some, I don't know, maybe we'll just put something on our foreheads. I don't know. I think it would be cool. So bussing or sussing that's just talking about workouts and then we've got uh taylor utoban the other one dude well first off i thought the rating categories were going to be slaps no no this that's no this i got cut oh that got cut dude i got cut it's gonna be bussing mids or sussing it's mid you don't say an s after you never smoked weed dude that and do you know what that's what that comes from mid we don't say mids bro you just say you said say mid that's mid you don't even know what we're talking about everyone can eat my butthole and

i'm gonna say mid so next category is gonna be shut up will um yeah but the other one i think is it's gonna be like like will and storm on some i don't know they don't have to be like hot takes but it could be simple like like um colton will finish top 10 on the swim event. And you'll vote capping, capping, no cap. So basically true, true, false, false types. Like it'll be, you know, Colton will win in two. And you could just say, no, I think that's a little too. I think he's going to be top five, but he's not going to win.

We're going to try to do school. We have hats. Is it JR's internet? Yes. Is it Sussan? I thought it was mine, and I was just going to refresh my stream and come back. But, dude, your internet is Sussan right now. Yeah, dude, get out of here and come back real quick. try it i'll talk about all right so we're back on uh let me

pull this up while jr's fixing his internet while we're in miami this is exactly what we thought heidi yeah we said that said what sorry what was she saying she said how cringe can we make this show in quotations yeah that was actually our thought look heidi's always the person coming after people in the comments you know what highly highly heidi whatever your name is again chill out all right uh we're gonna be at cross Wynwood doing spectator workouts. We're going to be doing coached classes for Sentinel Training. I'm going to be coaching. I'm going to have an assistant coach with me.

We are going to be doing one class a day. So we're going to be doing one on Friday, one on Sunday at 7.15 a.m. And a couple notes on that. It's at Wynwood. This is Noah Olson's dad's gym. Noah Olson, awesome guy. Haven't met his dad, but he sounds like an awesome guy. According to Savon, if you want to know where Noah gets his freak genetics, it comes from his dad. So you guys are going to get to see that. Probably see an old man in his prime, which is nice. It's going to be a $30 drop in. There are

40 spots to each class. But if you come to a class, you're going to get a free month of Sentinel training. So we'll give you guys a code for that. And Friday workouts going to be five rounds for max reps. One minute of burpee pull-ups, one minute of cleaning jerks, one minute of calories in the rower, one minute of rest, bike on bad style, three movements. You can get as much or as little intensity as you want out of it. three movements you can get as much or as little intensity as you want out of it. Then Sunday, it's going to be a little mashup of Nancy and kind of Helen-ish. Instead of a pull-up, we got a total bar, but this workout's awesome. Tested both of these. So excited to coach you guys through a class. It's going to be a jam-packed class. It's not

going to be just come out, work out all together with no coaching. It's going to be a jam-packed class. It's not going to be just come out, work out all together with no coaching. It's going to be like taking the best class of your life. So we're freaking pumped about it. Come say what's good. Also, go watch our latest YouTube video. It's sick. And with that, is JR back? Not yet.

Still not back. Okay, then here's what we'll do. Devesh, you can sign up. There's currently in the at train central Instagram handle, there's links for signing up. We can put them in the chat as well. Yeah, I'll go.

There's a link that'll take you to the what's CrossFit Wynwood website. Wannify account. You just got to schedule the drop-in for that class period. Copy link. I'm going to drop Sunday first in the comments. So if you guys are watching, this first link is for Sunday that I just posted, and then I think that should work. Let me know, Will, if that doesn't work.

This next link is going to be Friday. All right, while we're waiting on JR, I have tied my all-time best power snatch yesterday. I'm really excited about it. No one else is going to care, but I just want to play this because it's freaking cool. Mic'd up. I hawk like 30 loogies in this video.

Are you going to you're lifting? I mean, just like into my shirt. I thought we were watching you lifting or something. Yeah, we are. I'm right here. Here we go. There's this fucking lift right here, baby.

Boom! There's this fucking lift right here, baby. Boom. Anyways, just had to – God, I had to show that. I'm so proud of it, dude. I typically tear my groin on a heavy power snatch or clean. I go so wide that I split right down the middle of my front tail. But I've been practicing my footwork a lot. And those are the fruits of that labor. Fake plates.

Fuck you, Corey Leonard. All right, JR. Go back to no capping capping. I'm afraid to talk now. Am I good? You're good. Yeah. Get it in before you lose out again.

You know what they're saying. Yeah. So it in before you lose out again. You know what they're saying. Yeah, so just kind of like some predictions. It could be some funny things like someone's not going to finish the weekend. It could be something like Colton's going to win one event today. Colton's going to finish top five. win one event today. Colton's going to finish top five. Pat Vellner is going to have a celebration after an event win where he does something like this, like some kind of a prediction. And we're just going to say cap or no cap, right?

Meaning we're telling facts, F-A-X or falsehoods, I should say. So I think it'd be cool. Trying to get some Sentinel hats made. Taylor, are you going to be able to get one made, you think? No, we got t-shirts though. Too soon for hats, but we got t-shirts. Yeah, we'll go to like a local dollar store or something.

Maybe find some sombreros since we'll be down in Miami and each have one at the table. And like when we make a prediction, say one, two, three, go either. We put on our hat or we leave it off and you'll know kind of who's boat and

cat or no cap and kind of explain why. So that'll be cool too. Hopefully we can pull some people in from the audience, maybe to give their opinions and takes. We'll try to have some guests on athletes. Maybe they're competing on the weekend team athletes that we can grab for like Thursday and Friday that don't mind giving their opinions on workouts, other competitors in the individual field, stuff like that. Yeah, we're definitely going to talk about all the workouts. I think the goal for each show in a general sense is to break down what we expect

from the day, what we expect to see from generally the competitive field in each workout, where it's going to hurt the most, what you should be looking for, what you need to look for in the athletes are going to do the best or what you can expect to see out of the athletes that will do the best in each of these workouts. Um, obviously you'll get our picks for the winners of each event with Tyler Watkins. Um, you'll get some hot takes. We're probably going to have John Young feeding us some bullshit that he wants us to say on screen if you want super hot takes. Um, and then we'll evaluate the programming.

I think so far what we've seen, we like it. So yeah, and I, I was thinking maybe we would get an event released today. I don't think that's happened yet, but there's still some details out there. I think there's probably still one, maybe two more scored events for the individual elite field that we don't have that we'll have. I thought two or three. Six scores, right? So we've been told that they're going to take the floor five times

and have six scores. We know one of the two-part workouts already. Oh, are there two two-part workouts? Well, you know, the one that's intervals where one score is a rep. That's two parts, right? Correct. But what I'm saying is there could be another one. Like, for instance, we know they're doing the snatch complex, and we can assume they're probably doing that on Tina Hill's stage.

Do we think there's going to be something else to it like i said last night during spin show you know last year they did the lift into the max handstand hold and the parallettes but that was like um that was kind of a two-part score would they build on that do you think they try to standardize a press to handstand for reps where they start an l go up into a handstand come back to an l does that count as a rep do they do something like that where they do the snatch and they have a set rest and they do a gymnastics element i don't think there's going to be another two-part i i would be i wouldn't be on what it would be, but I wouldn't be super happy. I like one two-part. But last year, that was 60-40. I would love if they did something like that again and made it 50-50. No, I just think there should be three more things announced, three separate events.

So 700 more points, 700 points total. 700 points. Yeah, 700 points total. 700 points. Yeah. Yeah. 700 points total. I like that. Yeah. I don't know. I'm curious to see if they throttled back the overall volume a little bit, like one less scored event than they typically do because of the feedback that was given to the people

that are doing all four days. So that's interesting to me to see. Interesting. that are doing all four days so that's interesting to me to see interesting did you see if you want to pull up we can um spin may have it updated on his document i'm not sure but the teams had another event that came out with a beaded rope with the yeah smart gear rope where it's double unders i'll pull it up right here speaking of spin he'll also join us every day in the morning every day he's coming on i think so that's the plan right now he'll come on every day and talk about biggest storylines going today or from the previous day, this is going to be so lit. Is that a good word?

Did I do that right? No. Okay, so... Well, first off, let's extrapolate on Spin and Tyler Watkins both coming on. Our coverage of this, we want it to be the most entertaining. We want it to have the highest value. We want you guys to get bang for your buck when you're watching it like you understand what's going on

you know what the workouts are you know what to look for um our hope is just to in every general sense exponentially push out the excitement that is wadapalooza to everyone who's not going to be there um so we're just fucking stoked about it just beat it just beat it but this is not for elite it doesn't seem brother yeah so what i'm saying is this workout only for rx but if we watch it okay possibly the individuals are going to do a variation or they're at least going to have some of those elements. Like I think if you have arc smart gear as a sponsor, you did,

and they're going to use the beaded ropes that they at least might use the beaded rope in a double under workout. Not that it's going to be with dumbbells, but I think it's just, wouldn't you have to get them measured? Well, I think they'll just give them to them and then they'll, they'll make them

themselves the beat a double under to me is like um it's like a in between a drag rope and a and a speed rope thoughts i think that's accurate yeah yeah and while a lot of people only you're getting the speed rope for like crossover and crossover double unders. Yeah. Maybe it's something cool. It's probably something a lot of people haven't practiced, but with depending on how it's dosed for the elites, if it is dosed last year, they did drag rope with swimming. If they have the beaded rope with swimming,

maybe you have a similar stimulus there. If you mess up, it's going to hurt a lot more than drag rope on your toes. But yeah, I mean, depending on what it's with, if it's with swimming, if it's with like a monostructural type only type event, I think it could be pretty devastating, especially if it's in big enough chunks to matter. If it's only like sets of 30, 40 or 50, I don't know that it's going to be too relevant in the workout. I think to me it is right in the middle of like, okay, a drag rope is –

like if you're doing this workout with a drag rope, you're going to have to break the 70 if you want to do anything else good for the rest of the workout in my opinion, I think even for the best. And then if it's a regular dumbbell or if it's a regular double under, it's almost a throwaway and the beat is like, yeah, it's like a right in the middle of it's harder than a regular speed rope because it's a little bit slower, but it's nowhere near as slow as a drag rope. Um, no, I've never been tested, but I would suspect that I might be somewhere on that test.

If you're just looking for inferences to the elite workouts that we don't know, and you see this workout comes out for the other divisions, you know that the interval workout ends with 100-pound dumbbell snatches. I don't think that in a five slash six event competition, we see dumbbells come back again. But what do we know they're probably going to do? They're probably still swimming at some point. I think it's safe to say they're going to be doing some kind of double under. So will they run? Maybe we don't really know that yet. We know the teams are doing the 5k. We talked about that that last week would they put a 5k run in for the individuals for the elites knowing that they're going to be

doing it on the team side as well so we're you know we we saw a d ball or sandbag whichever one they use for that relay style workout for the teams will we see a sandbag or a d ball come up for the individuals like i don't know there's, there's still a lot of movements on the table. You think they'll repeat a barbell twice, but they won't repeat a dumbbell twice. I think it's way more likely since, especially since one of them is just for rested strength event. And then one is in a classic CrossFit couplet. I think that's way more likely.

I think it's more likely that we see another kind of weightlifting movement not another dumbbell would you hate it if there was another dumbbell uh yeah i would i would question it i would wonder with with the other resources you have at your disposal or maybe that you don't have at your disposal and they could just put me in my place and say oh yeah we wanted to use this but we actually didn't have whatever available. You can surmise that if they have something available for teams, then it's available for the two days before. So like if they had another dumbbell and they didn't choose to use D balls, but we know they're using D balls for the teams, I would wonder why. Yep. Yep. Yep. And do you think the individuals are going

off site no i don't uh if you pull up the wadapalooza instagram i'm pretty sure one of the pinned got it one of the pinned uh posts show for the two days like where the competition's taking place and i'm pretty sure there is no offsite for individuals. Oh shit. That was wads on being got it. Um, sure. Pinned posts. Elite competition schedule.

I think the middle. Yep. Okay. Can you swipe on that or no? Yeah. Here. Oh, that's the swipe go back out then okay are you leaving savings behind in the gas pump get up to seven cents per liter in value every time you fill up the petro canada gas station when you link an eligible rbc card to your petro points account you instantly save three cents per liter at the pump and you earn 20% bonus PetroPoints. That's like 1.2 cents per liter plus 20% bonus Avion reward points. That's like 2.8 cents per liter for a total value of seven cents per liter.

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Ah, here. There we go. All locations are in Bayfront park unless otherwise noted yep didn't spin have off-site bike race correct that's what i wanted you to look at yeah uh so so it doesn't appear like indies are going offside at all unless you're just trying to keep that hush that feels like they're trying to keep it hush i mean the schedule that he posted last week and it seemed like saturday was a really um sorry friday was a really really long day i believe like an eight to eight type day and then thursday was supposed to start on tina. And, you know, Tina Hills seems like a good place for them to do that lift.

But what if they do the endurance events starting at Tina Hills like they did the year you competed? So this still doesn't mean that they're going to, we know they're going to do the snatch complex first on Tina Hills. It'd be a cool backdrop for that.

I think the crowd would be really exciting, but it would also make sense for them to start maybe like a mini triathlon type workout there at tina hills instead i love uh water palooza's graphics they do a great job of uh marketing i'm not sorry i'm just admiring. I love the colors too. I'm a big color guy, big rainbow guy. When do you get into town to Miami? Wednesday night,

I think like eight or nine. Oh wow. We're flying out of Asheville. Yeah. So you're not going to be able to work out. No, I'll probably work out here before I leave. We're going to try to – we're going to get – so we'll get in like mid-morning Wednesday. Definitely going to have to get something in.

And you guys are staying with Tyler? Yeah, we're staying with Tyler, which is fine. Just for you? Me, Will, Bryce, and Tyler, and whoever else is staying with Tyler for Heat One. I'm not sure who. He's got a couple of people that work with him on that. Cool. Yeah.

Yeah, I know you want to get into the Sentinel workouts that we're going to be doing for classes, but you guys will notice right here. We talked about it last week. New sponsor, Homegrown Relief. Super excited to be working with them. If you guys go to the Shut Up and Scribble Instagram, if you don't follow, make sure you follow. And you'll see a link there to their website, hgrcbd.com.

That's hgrcbd.com. Check those out. Really great products. I just got mine in the mail. Taylor, if you didn't, you should be jealous. I'm excited to put them to use today. If you guys check out, use the code recoverbetter for 15% off. So make sure you go check out what they got in store. And then first sponsor, starting the wave, Patrick Mitrovich State Farm Insurance. Big supporter of the show. Services South Carolina, North Carolina, Georgia. Pretty much all of you Southeast states. Number 803-818-6980.

That's 803-818-6980. Patrick at sfpatrick.com. Patrick at sfpatrick.com. Patrick at sfpatrick.com. I would never take a – where did – oh, shit. Did I brought up the wrong comment? I would never take a dime from a company like Rogaine because I don't want hair, dude. Okay? I don't even want it.

And I'll say this. Are you shorn or are you bald? Shorn. Oh, want hair, dude. Okay? I don't even want it. And I'll say this. Are you shorn or are you bald? Shorn. Oh, come on, dude. You don't know what shorn means? Shorn means you choose it. Like you've chosen that lifestyle. Like you could have hair if you wanted it.

You just choose to be shorn. I'd probably be a great candidate for Rogaine because I'm like right in the middle where like it's, I can grow it thick right here and right down the center. But those'm like right in the middle where like, it's, I can grow it thick right here and right down the center. But those two spots right there, baby, they just got nothing. So I'm Sean, I'm Sean. And, uh, but I'll say this. I do like when I do handstand pushups a lot, if there's anybody else that's bald in here has this issue, I don't use an ab mat. We have these

pads at the gym that have like one side's kind of carpeted. The other side's like maybe a little softer. But if I do more than 20 handstand pushups, I get this massive red rash right on my dorsal fin. And I've been actually rubbing the HGR salve on that. And it goes away in like an hour, dude. It's sick. Rogaine.

No. Filtune. Nah, sorry. Anyways, is that a different company that he blamed that on? What was it? what when when phil toon popped he was like no dude it was the keeps hair product that's what it was yeah and then nine months later he's squatting 700 pounds for 10 reps i'm sure that

was the keeps too uh Love you, Phil. What else, JR? What did you do for a workout today? I did a class workout. I broke in the yokes today. So biker yoke intervals. It was good. It was low volume, like 300 feet of carries.

But for a lot of people, it's the first time they've ever had a yoke on their back. So it's – yeah, it was good. It was a good leg burn. I'll probably do something else later. I told hill or i'll follow along with his programming um with him he said one of his goals for this year was to do his own stuff which is pretty cool so i'm i'm trying to get at least one thing that he has programmed in typically the stuff that i don't really want to do so like i I deadlifted, um, on Monday and then me and Peter are doing the a hundred burpees a day. So jump in on that with us, both of you.

Come on, let's go. No, I'm not doing that. Um, well, you're muted. Come on,

bro. Uh, yeah, I think I won't be doing that. Both of us a hundred burpees a day. No, I'm good. Dude.

Last thing I need to do is more burpees. I do like burpees. I enjoy them. What if I get... Wait, it's every single day, so I would have to do 700 a week? Get to do 700 a week. No, that's too much.

That's a waste of time for me. But I saw you got Peter to to do it that was a good nice hook line and sinker how'd you hook him dude did you give him like a little did you give him make him any promises any treats i just told him i'd do it with him ah word word i've been for my training i've only me and bryson have been doing it's basically all testing for sentinel and then whatever heavy lifting i want to do or have for that day um but i've been doing a ton of heavy lifting well if i don't know any better i was i would think that you're actually gonna give it a run this year so yeah i don't think you know any better you got this you got this little bit of brash arrogance about you when you're working out.

I can just see it. It's usually what happens when you're starting to feel pretty tight. When I can squat 300 pounds. No, I'm talking more about sleep and conditioning stuff. I can just tell, man. I've known you long enough to know. When you're feeling good, you're feeling good, and I can usually tell. So I'm not doing shit this year, but I am having fun and I'm giving people the best workouts. That's the goal is to just do them and make sure they're tight and right.

And then put them out tight and right, baby. I do this one. Listen to this. This was sick. I sent you this workout. It was so much fun. Um, for me, not fun at all for Bryson. If you're listening, this is funny. We we're gonna put the video out on it but he got destroyed by it um i wrote it a different way we started and it was eight sets of two minutes of work one minute rest 20 cal row by and max burpees over the row are pretty standard like interval i've done that before for 10 sets and then i've also done every three for 10 20 and 20 like for time um but so we started with that it's like 20 cal row max lateral burpees over the rower and a two minute window one minute

rest um then we rested till the 30 and did a seven minute amrap of three parallette handstand push-ups and one power clean at 275 and that was a sick workout so what i did for sentinel which is more appropriate, is I started with a seven-minute AMRAP, rested three minutes, and then go into the burpee row intervals. Dope workout. It was a lot of fun. I think that would be a sick semifinal workout where they just advance the barbell down the floor every round.

Maybe the cleans get heavier. I don't know. I don't even think they need to, but I just think the speed of that, like that's the best in the world can make a workout like that hurt which is oh yeah for sure um it's 100 burpees a day at one time or accumulation it's so i told him they can be done however he wants like i'm i'm not someone who's like okay i'm going to the gym three times today that means i'm going to walk in the door and out of the door six times. So each time I'll do it. No, like I'm not doing that. I'm, I'm just going to set a clock for eight minutes and do 12 on the minute for eight minutes, which is 96. And then on the last minute, I'll do four more and that's it. That's my hundred for the

day. So like yesterday, the class workout had line facing burpees. So I just made sure I got in my hundred doing that. So you'll do that as a warmup every day? No, I'll just do it at any time. So typically I will just make it part of whatever I'm doing that day. If I know I'm going to get a chance to train twice, then I'll just move it to one of the two sessions. If I know I'm only going get a chance to train twice, then I'll just move it to one of the two sessions. If I know I'm only going to work out once, what I'm not going to do though, is like do 10, do something else, do 10, do something else, do 10. Right, right, right. You're not going to

fuck around. I'm going to do all 100 at one time. Yeah. You're not going to fuck around and find out. I really want to do it. I just feel like. Well, it's funny. Peter texted me today and he said, are you doing anything different like for your for your shoulders and scaps and i could tell he was asking me because he was probably already starting to feel the effects a little bit of achiness in the front delts or like maybe shoulder blades but like i told him no but i definitely think it's smart to like do a lot of dead hanging and then also like maybe just doing some upper back accessories just to keep you from getting sold so rolled forward because depending

on how trained or untrained you are i mean that's like doing 100 push-ups a day every day for a year think about how much more pressing volume that is comparatively to what you do in a normal week and you can you know you can mess yourself normal week. And you can, you know, you can mess yourself up a little bit. I, I've already getting so lightheaded in my training, being off of all processed food with the exception of like, I, I am not having a lot of these. I was drinking way too many of these today. It was like an exception. I needed this bad boy, but let me tell you, you know, as you can see, uh, there's no processed ingredients, no added sugar.

So whatever. Um, but I feel like if I add that on top, I'm just going to be so smoked. I don't, I don't. Yeah. Taylor can't, he can't do a hundred burpees a day. He's trying to make it to semifinals. Um, I'm trying to make it to quarters, dude. It's going to be tough.

It's going to be a tight squeeze. He's trying to qualify for semi-sug and say, yeah, I qualify doing sentinel workouts once a day. In terms of warm-ups, me and this guy, this was so cool. I was reading this journal article, Foundations, and yesterday our warm-up was three rounds, one minute of lateral med ball passes, just working like core rotation, which I never do. It felt like I was fricking ripping open musculature and my fricking SI joint that I hadn't used in 20 years from playing baseball. And then, uh, so one minute of lateral med ball passes, we just alternated like sides. Like I would throw to his right side. He would throw back to mine and we'd switch, um, with like an 18 pound med ball and then 10 cartwheels dude i was so warm and cartwheels yeah it was awesome they were in the journal article um and i'm thinking you can't

do a cartwheel you're gonna see the video dude it looks awesome uh my cartwheels are sick is that the same is that the same journal article you read for 40 seconds in your question on peter's show same exact one we should actually rename the title of this show will shits on taylor that's your only mistake the my opinion my humble opinion i was horrible on that show yesterday but i thought you were good except for reading the quote the uh how much stuff in crossfit do we do that brushes up against the walls of agility coordination balance accuracy but does not specifically target or train it and that's a lot of shit we almost do nothing that actually targets it so my goal for this year is every warm-up of the day to do something fun and different that just gets me loosened up and touching agility coordination balance accuracy so tomorrow my

warm-up is going to be i used to do the dot drill a lot um like single leg double leg dot drill one it annihilates you metabolically like if you try to do the sequence of all five exercises six times through as fast as you can, smoked. But also really good for balance, speed, coordination, agility. So we're going to do that tomorrow. What's the dot? I'm going to have to pull it up. I'll share the screen. Five dots, right?

Like a square and then one in the middle? Yeah. Yeah, I got to – fuck me. Hold on. Let me I gotta... Fuck me. Hold on. Let me pull this ish up. It would actually be beneficial... Give me one second. Just talk about some shit

while I pull this thing up. Um... No. No. no no oh gosh are you doing anything else in uh miami other than the show and working out watching i'll probably walk into whole foods three times a day to eat oh what are we gonna eat oh well i'm not jr jr's in a hotel i'm staying all whole foods on this

um what do you get at whole foods whole food what are you gonna get uh meat and fruit like that's all good so so what what meat will you get from whole food that you can eat cold well i usually go when they have the hot bar available okay oh and what do you get from the hot bar dude brisket oh wow they usually have brisket at the hot bar usually yeah that's kind of crazy they in austin they had uh when we were there for Rogue, we went to Whole Foods. Maybe me and Lizzie did. They had breakfast tacos. Man, I love breakfast tacos. That's so true, Cave.

Jaron will make that Whole Foods money. Taylor makes that Mickeykey d's dog oh sad but true no okay that is not the case this guy's got his own fuck training company he's a full-time coach don't let him fool you yeah don't let him fool you he's the richest one on the screen me bullshit what did you say multi-dollar company that was hilarious oh it's the truth dude that was so funny brent got freaking pounded yesterday what's up with that brent feikowski did he really my dog dude i got no dude grant was falling apart i i like stumbled over my words 17 times all right i'm gonna pull up this dot drill but i'm gonna walk you through how we get there from oh wrong screen that i'm sharing sorry about that luckily it was not a prawn or anything crazy

like that dude what why is it not allowing me to pull up this window? Ah, here we go. Sick. All right. So now, as you can see, this is what you'll get when you sign up to Sentinel Training. But I'm just going to pull the video up of the dot drill. I hate the expanded view. You will actually never see this.

This is what it looks like for the coaching software. Hey, I'm going to send you guys something, but I got to go get Lilia from school. All right, bon voyage. Bye. See you guys. Okay, here's the day. Video of the dot drill sequence.

So this is just a demo of this dude doing it but basically he'll go through each exercise i'll go through it slow how long is that intro good night i know i know so this is the first exercise you go up and back for six reps as fast as you can then you go right into the next exercise which is right foot x pattern as fast as you can. That's kind of cool. So he's just going to demo going fast. Once you're done with six reps of the right leg, you go six reps of the left leg. Then you go six reps of both feet X pattern.

So he'll do it fast here. Boom, boom, boom, boom, boom. That's one rep. One time around is one rep. So you go six up and back six right six left six both feet and then six turn around i think my kneecaps would fall out of my legs dude it's hard as shit um it's killing it it's yeah so like a really good metric for that is being able to do the dot drill like all six reps of each sequence through in under a minute. That's like world-class agility.

I think my, I don't even know what my best is. Not world-class agility. It's good. But like stuff like that is hard. Thanks for the recommendation, Ken. And also to answer your earlier question. Yes, all the workouts will be scalable. Bryson and Taylor will be coaching the classes just like you get yep if you got a good class at a crossfit gym

that'll be what it's like it's not a you come and everyone does the exact same thing they'll scale it for you coach you up yeah we're gonna coach you up give you the intended stimulus of the workout like hey dan shut up idiot well sounds like he doesn't cross it oh you know what i can show also is i can pull up actually just for an example like this is our what our plan to do for the workouts in miami um i wonder if i'll be able to share this over here let me just pull it up and see if this will let me share this part of my screen, um, like I take coaching super seriously. It's one of the things that I like,

uh, gosh, darn it. Okay. I'm not going to do that one. It's one of the, it's one of the aspects to me, especially with my online business with Sentinel that like I take more seriously than anything

else because I don't you make me soft Dan I don't feel like these other training programs put enough of an emphasis on coaching coaching through their platform coaching the athletes that are on their program um that's what CrossFit is all about so here we do this let me see if this will work let's go okay so um i'm just gonna zoom in this is what we have for our workout so it's not just like okay i'm just gonna tell you what the workout is and tell you guys where i'm gonna go like we're gonna take you through a general warm-up and coach you through the warm-up take you through the specific warm-up and coach you through the warm-up we'll make sure you have all the movement variations, uh, loading, scaling, all that squared away. We'll coach you through the workout, coach you through the cool down. Um, it's not going to be over coached. Like I'm sure some

of you have experienced that too, but there's a delicate balance between trying to improve everyone that's in there in the class, like making you better through a couple of cues or one cue, just touching each head, make sure each person has something they can focus on to get better. Um, while also allowing you to get an awesome workout. And that's my goal is for you guys to have a fucking sick time and to step out into that water Palooza atmosphere,

looking yoked and fit and feeling good AF. I love orange theory, Spiegel. So what? Jason Hopper's a big orange theory guy used to teach there. I love Orange Theory, Spiegel. So what? Jason Hopper's a big Orange Theory guy. He used to teach there. I saw that.

Yeah. What a nerd. Anyways, great show. Talked a lot. Said a little. Yeah. Come hang out with us in Miami. That's about it.

That's all I got to say. Oh, they just announced go rucks the official shoe and uh clothing partner of the of crossfit and the crossfit games which is interesting and apparently set out a three-year deal initially so that's pretty cool go rock that's crazy good partner So they're not title sponsor. I know, but I saw a quote that said Don Falls said they are the most important partner. So they're not no title sponsor, but they're the lead partner or whatever. I think. Do you think the athletes are going to be required to wear that footwear on this on the competition floor? No.

Same way they weren't required to do noble yes dan dan i i go to a crossfit box brother hope to see you there one day so yeah i'm i'm kind of hoping for like camo uniforms at the games some like new age you know like origin type hunting camo something origin yeah i think the origin colorway of their camo is awesome yeah i don't want to see any fucking digi camo if i see one more digi camo pattern i'll blow my brains out i do i do think the origin camo is cool but my favorite colorway is the Reebok gear. So I really wish they would bring back something vibrant that's kind of like new and funky. Dude, I hate that those freaking uniforms look so stupid. Oh, that's what you can go to, dude. Why do they got like neon yellow and neon pink?

What are we, idiots? Oh my God, dude. That's because you weren't around for that, bro. Reebok is the GOAT. And I'll say this. No, bro. Dude, no. Noble sucks, dude. you weren't around for that bro reebok is the goat and i'll say no bro dude no noble sucks dude the gear noble put out it was just black and gray dude relax bro it's a uniform it's not a leotard rock going out there to do ballet or circus tricks you are dude

you're the strong guy at the circus festival dude that's what these athletes are they're freaks make them look crazy, dude. During the Reebok days, they might as well made them all wear tutus as well. Reebok colors were trash. Are you kidding me? They all wore different colors. Let's make all the athletes

look the same so that nobody can distinguish between one bald white guy and another bald white guy on the floor. Let's make them all the same so that we have one leader jersey so you can instantly tell who's in the leader jersey no dude if you had an announcer if you had announcers other than just chase and just uh adrian conway who actually could do a good job you would know that know what know who the leader is bro they want to be able to look and see it they're both important i don't want to listen to them have to tell me. And if they do tell you who the leader is and they show you.

Are you surprised that I feel strongly about apparel because of how I look? You profiling me, bro? Will's more opinionated than I am. Let me just tell you that. You guys probably didn't know that. Oh, Magnus. For once, Taylor's correct. Let's go. No, dude.

You guys are all 50 plus. You guys are all 50 plus. Taylor's correct. Let's go. Dude, you guys are all 50 plus. You guys are all 50 plus. That's good. Didn't you get, didn't you, people get mad at you once for calling people boomers or something? Oh no, it's because the guy in the comments. Yeah, some guy comments his last name. If you like Reebok, you know you're a boomer. That's how, that's the test.

You're an idiot. The boomer test is a page, has two buttons. I like Reebok colors and the other buttons, I like regular colors. If you press the Reebok ones, instantly you're a boomer. What are regular colors, dumbass? Black and gray? Stop it. Thank you, Ken.

You're not a boomer. You're with it. Ken is so with it. Dude, dude, dude. I bet Ken has grandkids that absolutely love him because he's so cool. I mean, look at him him he's absolutely jocked boomer is new balance yeah that's facts too that's no cap dude reebok is reebok is such boomer wear but reebok if you want to sponsor us reebok is not boomer wear dude their shoes are sick

oh my god just because their shoes functionally work well does not mean no no they look cool the x3s look cool do you like nobles their shoes their shoes no absolutely not good answer do you like their gear because it sucks too dude all the printing on it peels off after three washes. That's not, I mean, maybe cause that's your washer, dude. I have like three noble shirts and I have zero issues. I've never seen you wear a noble shirt, bro. What do you wear at once? Every six months you wear, I got the 22 games shirt. I got a 21 game shirt. We have to get off this show. I got a noble, tight, long sleeve. It fits me like it's like hugging my chest. I don't have a chest. So it's a women's medium?

Literally. My mom just, hey, how dare you say that? Bro, I live alone. I own a house, man. I guess. Yeah, Will's the only guy who dries his clothing on a female drying rack he pulls his sport wear out of the washer and hangs it like no dude does that dude so if you're a guy if you have a front tail you can't wear noble gear because your dryer will destroy

it i wear cardigans and boat shoes to the crossfit games wow you i i could see that, dude. I'm just kidding. Thank you, JR. You're the man. JR's on my side about the rebounds. JR, you gave me a pair of shorts, bro, and they already look like they're from 1998, and they were worn from the desert war in Iraq. That's because you wear those shorts every day. It looks like somebody deployed with them, bro.

It looks like I got a medal of valor with those shorts on. Dude, those shorts that you wear every day probably smell like doo-doo. They probably smell like front tail shmeg, dude, because I actually exercise. Relax, Kade. Hey, that's not cool, man. Yeah, it's not cool, dude. All right, listen. One day, JR'll wear his own jersey

uh all you wear is howling clueless gear right correct because it fits well it's nice training gear i would never wear it out in public because nobody knows who either of you are so you wear you wear what are you talking about dude you wear the same thing in public that you would wear to the gym no i wear jeans i wear jeans and my thorough good boots a nice uh wrangler long sleeve henley you wear that maybe once every four months no eat it dong you don't know what you're talking about oh bruce wayne just showed up and all we're doing is talking shit to each other oh my god all right we gotta we gotta kill it we gotta kill dan i don't wear slim fit pants slim fit pants are gone bro loose jeans are in if he wears slim fit pants you'll see the outline of his camel toe whoa i mean no that you can see that in loose fit pants too.

You can see it. Oh my God. Okay, we're out, dude. We're done. Kill it. See you guys. I don't work out. Okay. Come to the Miami live show.

Keep it going.