The Sevan Podcast - Shut Up & Scribble // How to workout during the holidays

Episode Date: December 1, 2024

Taylor and J.R. discuss training while traveling Learn more about your ad choices. Visit megaphone.fm/adchoices

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so you can look and feel good about gifting and wearing them. Shop your wishlist 25% off at majurie.com today. It needs a master featuring Patrick Gibson Christian Slater special guest star Sarah Michelle Geller with Patrick Dempsey and Michael C Hall as Dexter's inner voice. I wasn't born a killer. I was made Dexter original sin new series streaming December 13th exclusively on Paramount Plus a mountain of entertainment Looks like JR is got a haircut and is doing you know Looks like JR has got a haircut and is doing, you know, self promo of like some manscaping commercial. Do they do that? I think they do more crotch area type Grooming So maybe not. I think that's why that term is yeah the marketing

Escaping yeah, I don't think it has to do with your face at all or head. Anyways, did you get a haircut? Uh, like two weeks ago, maybe. Wow. That's a little, you definitely got something done to your face. More recent than two weeks ago, bro. Got a new computer. No, you definitely shaved that. You definitely, that's not two weeks of clean cheek

Your cheeks don't stay clean for two weeks, bro. I shaved yesterday morning like right here. All right, cool Just wondering bro. Hey, don't be jealous of my very white beard It's not that white But it does look great So what's up everybody? We are going to be, oh, how much equipment, Taylor, how much equipment is necessary for Sentinel? I have a rig, barbell, dumbbells, rings, and a rower.

You could probably do 60 with all that stuff. Compete definitely gets like Ski Air, GHD, stuff like that programmed. We do program everything on 60, but we always offer equipment substitutes for every workout and you can get a lot done with that. Um, so check it out. Maybe if you're inclined, let's start with, um, I was thinking about athletes competing in Dubai today and specifically Luca Jukic and the PFAA guys.

I don't know if they're competing, but they always have. And I think Luca at one point posted to his story, something along the lines of, or from what I understood, it was, you know, you guys should think twice before you give money to a company that doesn't value human life, in reference to CrossFit LLC, CrossFit Open Games, et cetera. Obviously because what happened with Lazer?

And I was thinking, well, one, someone sent me a comment of someone talking about, I had heard a long time ago about migrant deaths in the Gulf. And I want to say it was around that one FIFA. Didn't they have the FIFA, the World Cup there at one point recently? Was that in the past like 10 years? In Qatar?

Yeah. Right? So I remember when they were building the soccer stadiums for the world cup in Qatar that like hundreds, if not thousands of migrant workers like died building those things. And I was thinking, man, and I, and I saw this stat that was like, you know, 10,000 migrant workers have died in the past year, um, doing construction labor, just general

manual labor in the Gulf, but in the UAE specifically. Um, also various instances of like how Walla where they it's basically this terrorist financing network that happens in the middle East. Um, and I'm not saying batch. It doesn't have it in America either. Um, but my thought was it's kind of wild to say you're not going to, you know, pay CrossFit 20 bucks because you don't support a company that doesn't value human life meanwhile, competing at an event, at a venue potentially where there's lots of low value for human life, I would say, and that's probably an understatement.

Anyways, I posted that on my story and he DMed me. I was like, you don't know what you're fucking talking about. And then we had a nice cordial conversation and basically I was like, look, I don't disagree with really anything you're saying. I just think that if you're going to say you don't support CrossFit because it's a company that does about human life, like, Hey, look at all the fucked up shit Dubai does. Um, or the middle East in general. And then he left it with, I never said, don't sign up for the open. I never said, don't go into an

affiliate. I never said I'm out. Come with me. All I said was, Hey, this is my opinion. You guys take it for what you will. And I think it's important to be very specific about that. Cause I was under the impression that he was encouraging people to not sign up for the open and he said, I'm, I'm very much so not doing that. Um, and, uh, it was a good conversation and I can also see why he would never pay cross for the dime ever again, and I could see why he would say, this is why I'm not paying cross for the dime ever again. Um, and I think it was cool that he clarified that, hey, I never said don't sign up for the open

and those other things, I'm just not going to. You know? No, what I think is pretty impressive about that whole story is that. This is concentrate. I'm just getting fucking crazy right now. You're super. You're about as authentically publicly opinionated as it gets.

And the fact that the person that the CrossFit Games, I would say like is most tangentially affected is him. And you guys could still have a good back and forth, not face to face, not even on the phone, but just over DMs and it's still be cordial and it's still be like left on terms of like, yeah, I understand your point of view. You understand mine. Maybe we disagree. Maybe we don't. But then that's that.

Like, I think that's pretty cool. I agree. We agreed on a lot. We agreed on, and I said this, I was like, look, I'm also in agreement that I think Don fall on private equity. 100% hat should have consequences for coming out and saying, we're going to cut funding and then something as terrible as that happens and, and just no consequences.

I agree with them there. I also agree that they, he said they were committed to transparency and they weren't transparent at all. Um, in essence, that's essentially lying. He didn't come out outright and say, I promise we're going to be transparent, but he did insinuate it. And then there was literally zero transparency. So if, if at best it was misleading purpose, intentionally misleading.

So there are a lot of reasons I get it. I think, I guess I'm just trying to come out from the other perspective of like CrossFit has saved millions of lives. The methodology has saved millions of lives. And he was like, Hey, I agree. And for me, CrossFit is not owned by someone who, who the person who initially owned it when I started and when I fell in love with it, and I'm not going to support whatever. And I was like, all right, man.

So it was a good conversation and it unfucked me a little bit because I was under the impression that he was like, don't sign up for the open. So anyways, that was interesting. What else was interesting? Something else happened. Oh yeah. All the games announcements. I honestly don't even want to fucking talk about it because fuck elite athletes and shit. But, um, what I do feel like a lot of people,

first off, if you guys have a question and you want me and JR to cover it right now, post your question to the comments, drop a sick question and we'll cover it. The idea I had for the show was talking about how to work out around the holidays, but maybe get a little more nuanced. Like, is there a specific style of programming formats movements that you prefer while traveling that you prefer? When you're not eating perfectly? Does that like like if you're eating a big ass fucking Christmas day meal or Thanksgiving, whatever what most people do around the holidays, which is normal. Um, do you train any differently? Do you train more?

Do you punish yourself? Do you do more cardio? Do you do more weight training, um, to build muscle mass? Do you do Jr doesn't ever eat anything bad. So I'm not sure he's qualified to talk about this, but yeah, no, I, I had Thanksgiving last weekend in Tennessee, and I had Thanksgiving yesterday with my family, and I ate everything that was prepared, desserts, everything.

Yeah, I mean, I'm cool with just like having a serving of everything. It does taste good. I'm good with a meal. I don't need leftovers. I don't need the day after. But for me personally, for many, many, many years, I like treated food as a reward like a dog, and I treated also food as punishment, likewise to exercise. Like

very much so like exercise bulimia, right? Like I would eat pizza, and the next day I would starve myself for a day and do three or four workouts to try to Punish myself or get back to even or whatever I'm not as crazy like that anymore but the interesting part of that conversation to me is the style of workouts because I do think that if you want to be consistent over the holidays And you want to be able to get in get out and you want to be able to get in, get out, and you want to be able to do something

that no matter what you're putting in your body, you can still get through the session, and literally and figuratively stomach the session, that might change a little bit from like three to seven minute, like open style, as hard as you could possibly go. Like I prefer to train a little bit longer around the holidays, a little bit lower

impact because if I am having food, I don't normally eat. Normally my joints don't feel as good at all. And then also just something simple that family members can jump in with me or if someone comes and drops into the gym, the workouts aren't crazy inaccessible to people that might be their first time coming to the gym. So like more every minute on the minute style, more interval based, not just like seven minutes of you know, thrusters and burpees, stuff like that. Yeah, that's what I was thinking that when, when I feel the worst or I'm coming off the most rest or you're eating like crap, it's always nicest to ease back into training with longer sessions, a lot of machine basedbased stuff that is, like you said,

low impact A, but also you dictate the intensity. You can pull back when you need to, or you can throttle down when you need to. I like that a lot. You mentioned joint inflammation. Romeo Manoza Jr. wants to know, thoughts on the carnivore diet for healing joint pain, inflammation and for CrossFit.

You basically carnivore with fruit, right? I mean that's basically what you eat. Yeah, I mean carnivore specifically I would say is like just animal based products 99% of the time. I have tried that. Honestly I think my non exercise activity level, just being on my feet coaching with kids, and then my exercise level doesn't really seem to tolerate no carbohydrate. I just don't, I don't feel like I have much energy. Becca said I'm extremely

irritable. And what's very ironic because she's been doing keto for about three weeks and she's doing awesome on it and she's fine. So I like to have the fruit, but I will stay Romeo without a doubt 100%. This is the best that all of my joints have felt like probably since I was in college, because I had really, really bad knees in college too. So this is the best I've felt, and I truly believe it's just the low inflammation of processed grains for sure. And I mean, do you think seed oil is playing a fact?

Sugar? Yeah. I mean, when I say processed grains, I mean like 100% processed sugar. But seed oil is also, I use grass-fed butter for everything, and if I have seed oil, it's usually extra virgin olive or like avocado, yeah. So I have basically, that's how what I eat is mostly like beef tallow or grass-fed butter,

and I do still have a lot of potatoes, sweet potatoes, sometimes some white rice, but for the most part, same here, I'm not eating any added sugar and stuff, and I also feel like I don't ever have really, I just feel great all around. But I'm also not limiting my intake. I pretty much eat whenever I want, as much as I want, which I could probably do a better job of.

But when you're traveling, do you do anything specific? Do you like dropping into other gyms? Do you like doing hotel workouts? Like, yeah, I do not drop into gyms 99% of the time. Really? It's hard for me to get in there and like, just be one of the members and enjoy it because I'm always in coach owner mode and I'm like cleaning up stuff or I'm like Just hyper aware of little things that would cause me not to enjoy it as much as I would want and a lot of times

When I'm out of town we have stuff planned and I mean doing the hundred burpees a day with Peter makes it really convenient that I can just do some form of that anywhere literally just on the floor. But then also, if I want to do something, and maybe I have a family member that doesn't exercise regularly, and I tell them I'm about to go outside and do something, they're way more likely to do it with me, which I think is also, that's always a good thing. Yeah, I go back and forth. Sometimes around the holidays, I like just working like bringing a jump rope and a dumbbell

if I can, like if I'm driving somewhere or just bringing a jump rope and doing some form of body weight workout. I like that. I mean, I feel like as CrossFitters, we spend a lot of time in the gym and it's nice to use that outside the gym. It's nice to use that outside the gym. It's nice to be creative on your own. It's nice to do something a little different, maybe in a hotel gym, like bodybuilding session,

but I would agree. I would like a lot. If I'm staying in a hotel and there's a hotel gym, I am 100% working out in the hotel gym, whatever they have. Yeah, yeah. What else? I have a question. I heard you breaking down bar muscle ups one time.

If you, if I have ever known anything, but if I have ever known anything but more of a hybrid, wait, what? If I've never known anything, but. Oh, but more of a hybrid glide kip. How do you guys keep your feet so low? I think it's timing your hip drive and pressing down on the bar very, very efficiently.

The better timing, well, one, if you have an incredibly explosive hip drive, that's the first key, I would say, to keeping your feet low. Because then you're not requiring as much kind of like... You don't need as much of your... Leverage. Better of mass to move.

Yeah. You don't need all this advantageous leverage over the bar because you have a massive and aggressive and super powerful hip drive. So one, if you have an incredible, you need an incredibly powerful hip drive and I like to use Russian kettlebell swings, like really heavy Russian swings.

And if you Google like Russian kettlebell swing, kettlebell expert, like don't watch a crossfitter do it. Watch like a kettlebell person do it and watch how explosive they extend the hips. And they kind of pin the kettlebell down with their lats at the top. So they don't let the kettlebell just continue to float up. They do this really explosive hip extension and then as soon

as the kettlebell gets like nipple height they're pressing down on it to keep them going higher. That's also great because it trains really fast hip extension and then pressing down kind of like you do on the bar muscle up but then once you have that really powerful hip extension you need to be really good at keeping your feet together, keeping your legs relatively straight, and keeping tension through your midline so that you can transfer that energy to the pull-up bar. Like a lot of people with a super powerful hip drive, you then see them bend the knees, they get all crazy, they lose all this power.

Like the tighter your body is, the more energy from the hips gets transferred to the bar. So super powerful hip drive, good tension through the body, and then really good timing, I think is what allows you to keep your feet low on a bar muscle up. So it's just really about extremely aggressive hip drive tension timing. As soon as you open the hips, pressing down on the bar and turning over top rather than being so delayed. On the rings, I feel like if you are strong, you don't need to get horizontal and then pull yourself around and over top the rings as much. You can use a really powerful hip extension

and pull through the rings. You can't pull through a pull-up bar, it's a little different. But on the rings, the way I stay more vertical and keep my feet down is I don't really ever get very horizontal. My feet stay low kind of the whole time and I'm pulling up and through the rings.

Yeah, well, you know, a lot of times we talk about ring muscle ups and we tend to put it more in the pressing basket when it comes to limitations, especially in competition, but it really is and should be a pull and a push. And very few people are able to do them that way. I would say for the majority, even of like competitive athletes,

I mean, even Matt, like in his prime and his looked great, he kept an amazing body line. He would get almost horizontal with feet straight and almost looked like he was just firing his toes down and flexing and he had a really, really aggressive sit up. So like he felt really comfortable in the bottom of a dip and waiting a little bit longer. I mean, obviously he carrying a lot of weight in his lower, lower body as well. But I think that the style that Taylor is talking about, if you're a good puller, if you're really good at bar muscle

ups, you can become really good at ring muscle ups because of that time. Otherwise I can tell why a lot of people who are good at bar muscle ups because of that time. Otherwise I can tell why a lot of people who are good at bar muscle ups really struggle on the rings because they try to make them the same movement and they're just not. Have you, okay. So I posted this workout earlier, maybe late last week and I was like, would you rather do 30 thrusters at 75 pounds as a guy or 40 thrusters with an empty barbell? What would you rather? Yeah.

Oh, I think, yeah. I think a better question is 30 or 50. Would you rather every three minutes for five sets, 30 at 75 or every three minutes for five sets, 40 with an empty bar? Still 40. Really? Dude, I don't know. I feel like 30 at 75 is easier.

Huh? I don't know. I don't know why I think that that was, I was one of the compete workouts today. 50 with an empty bar, then I would pick 30. So I guess that's my number where I tipping point. So maybe the very equal point would be like 30 and 45.

Where it's like, well, it's not much different. I don't know. Um, Bonnie, do you guys keep an eye on cat programming? Our gym follows it. Feel like it's on a steep decline. I'm okay with doing workouts that aren't always fun, but 0% creativity right now. Join Sentinel this week. Well, first off, thanks for joining Sentinel. That's sick. Second off, you should check out JR's affiliate programming. You should tell your owners to check that out if they're looking for affiliate programming that's sick. I will say this.

No, I don't look at caverns. I usually look at it right around the open, honestly, and that's it, to try to find some – try to find some things that maybe they're not going to try to program thrusters on a Wednesday and then when the open workout comes out on a Thursday, there's also thrusters. Probably isn't likely. I use it a little bit more to try to find information, but I don't follow it daily. We thought that last year I was like, Oh, there's no way the third week of the open is going to be thrusters because the day before is heavy front squats and then it was thrusters.

So I don't look at cap because it sucks ass. And that's just my opinion. I love CrossFit. I love the methodology. Um, I think cap sucks ass. And that's just my opinion. I love CrossFit. I love the methodology. Um, I think cap sucks ass. I don't think the coaches notes and all of that sucks ass. I think that's really great. But I think in terms of just the actual substance of the programming, it's watered down, poopoo, cocka, bullshit. I just don't like it at all. It's not it's not

It's not representative of the methodology almost in any way it's like we're making all of this stuff so easy so that Anyone can do it rather than I mean it just is like like reversed burpees or fucking inverted burpees and Candlesticks and scales and I'm like, God, just stop, just stop. Also agree very, very bad at being creative, but also even dot com is on the decline, unfortunately. And maybe they can bring it back. But I think that's one of my biggest misses from HQ right now is you're going to establish yourself as the world's leader in coaching and training and at one point programming as well, but now you've

slipped into this, Oh, it's hard to fuck up if it's CrossFit, like as long as it's CrossFit, it's going to be effective. Well, why not take the same virtuosity that you apply to movement and to coaching and to training others and apply that to programming too. And it just is like, like, Hey, Dave and Boz are phenomenal programmers. Let them program main site. Why do you have some slap dick just throwing out whatever the fuck he thinks is,

I just is, yeah, I don't know. Don't get me started. Anyways, Bonnie, no, I don't watch main site, sorry. What'd you do today for a workout? Change of exchange of study. I did four workouts and I have two more to do cheese It's really that none of them were that hard or that long

Today my goal this was a weird goal and I don't know why I had this but yesterday I was like I want to do six workouts tomorrow and I didn't eat any even any dessert yesterday So I'm not like punishing myself. I just have not been training a lot. I had no coaching today So like I had a lot of extra time True nutrition is probably one of my favorite products Not only because it comes quickly because of the contents inside of it at a very affordable cost I know I'm getting the best high quality grass-fed whey that's anywhere on the market, but it doesn't just stop there I like the

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So you can look and feel good about gifting and wearing them. Shop your wishlist 25% off at majori.com today. And I just wanted to do more. It's been a while since I have. So I started out, let me pull this up. I remember it. I just wanted to read it verbatim. The first thing I did was I warmed up and I did kind of a strength piece that was a 10 minute AMRAP of ascending reps, one,

two, three, four, five, six, seven, et cetera, until time expires of push jerks at 205 and strict chest to bar pull ups. And that I have programmed on Sentinel next week maybe, but it's split jerks at 225. I wanted to work on push jerks and I just wanted to stay at body weight and I haven't been doing a lot of heavy stuff recently. So that was like heavy for me taking the barbell from the floor. So that's what I started with. Then I went directly into a 60 workout from last week. That was 42, 30, 18 row calories, 21, 15, nine clean and jerks, 135.

Um, which was nice. And then I did today's 60 workout, which was 10 rounds for time, 10 bench press, one 35, 10 dumbbell step overs with fifties, uh, which was a nice workout. And then I finished my morning session with every 10 minutes for three sets, three rounds of 21 cal biker, seven Burby bar muscle ups. I haven't done a Burby bar muscle up and like, can't remember. So that was hard and good as well.

Yeah, that's a lot. A lot of mid time domain. The intervals were like five minutes. Both workouts were nine minutes. And then that AMRAP was 10. What did you guys do at Charlotte today? Like first of all, were you closed yesterday? That was when we did, we did that workout. The bench step over once a class.

Yep. Today was that class. Okay. Um, yeah, the class, I did a class workout this morning and I actually think this would be a really good kill Taylor. If not these two machines, something like it, that's just two machines interval based, cause you do that stuff all the time anyway, and just to watch people trying to destroy themselves to finish in a certain interval. So it was for time, 100 or 80 cal biker for the females.

One of the few times I'll make that modification and it was perfect for this because it's more power output. Two minutes on, one minute off. The buy-in is 25 or 20 cal row and then max cal biker until you get to 100. So you keep buying in two on one off until you finish. That's nasty. Do you think you could do it in three? What is it? 25 row max cow bike? 25 cow max bike two on one off until you get to 100 cows. Do you think you can go 33, 33, 33 or like 35, 33, 32 or?

Yeah, I could definitely finish in three. I had 14 to finish in the fourth interval. Yeah, I've been biking and rowing a lot. I haven't been skiing a ton, but I have been biking and rowing a lot. So I feel pretty confident in that. And then what I'll do this evening is I'll do 30 alternating Turkish get ups with the 70. So one on the right, one on the left. So one, two, three,

four, just alternating arms. I'll get to 30 reps Turkish get ups with the 70 just to do something like kind of heavy and hard total body Huh kettlebell Yeah, I think I know should I do dumbbell I Was just curious which one you do and you don't I think kettlebell was a lot more I think it's a lot easier to kind of get it there and just let it be supported You don't have to worry about really holding on to it as much. So maybe I should do a dumbbell. That's harder. Do you think it's harder? Uh, well, that's interesting too.

Cause you need to think about like when you do kettlebell stuff or stumbel stuff, which one is easier, harder. Like if I think about carrying, I actually think dumbbell farmer carry is harder than kettlebell. If you think about doing, you think about doing overhead lunges dual, I think kettlebell is easier. Cause it gets way easier. You can kind of let your wrists support it.

All right, I'm doing a dumbbell. It's settled. All right, I'll do a dumbbell, Turkish get ups. And then I haven't decided on the last thing I want to do. I might just do like some skier sprints or something like that, or something longer. Like I didn't really do any long steady today. I just did those.

Basically I did three workouts that were 10 minutes essentially. And then I did that three, one to one work rest, five on five off, basically intervals of the biker burpee muscle up. Um, so I'll do something like that to finish the late this evening. And then I'll feel like I'm a games athlete. What'd you do when your members start to travel and you know that they're going to be out of town, do you recommend that they focus more on intake or they focus more on output?

So do you, do you tell them, hey, I know you're probably gonna be around family, you don't wanna be the guy that's saying, hey, I can't eat that right now. Do you tell them to just be social, eat some things, but make sure you crush yourself in the gym too? Or do you try to tell them, hey, if you know you're not gonna get to work out as much, make sure that your diet is still spot on. Do you, do you advise them one or the other?

I would tend to prioritize diet around the holidays. Um, it's a lot. Well, I'll put it this way. It's not easier, but it is way more simple to manage your intake than it is to find time or a place to work out when you're someplace new or someplace different, or have never been to wherever you're going. It's definitely a lot simpler to say, okay, I'm not sure when I'll be able to get away from family. I'm not sure if this place allows drop-ins. I'm not sure if there's a place for me to work out, but you definitely, it's definitely a lot more logistically simple to just not put bad shit in your mouth. I'm not going to say it's easier.

Um, and I don't think people should do it. It's harder. I think it's harder. It's a hundred percent harder. It's a hundred percent harder. Um, but I think your difficulties describe your needs. That's an old Glassman quote. And if you really struggle with controlling

what you're putting in your mouth, then that's what you should focus more on. So if it's really difficult for you to control your intake, then managing your intake is probably the lowest hanging fruit in terms of you becoming fitter and a healthier person. So I would say that's what I tend to just tell people to prioritize. It's not easy.

You still can have pie on Thanksgiving. You just like you said, you don't need to go back for seconds. You don't need two fucking plates of pie. You don't need pie at every fucking meal, etc. Yeah. And I mean, just in the last couple of years, I think because that guy has been doing intermittent fasting for a couple of years now where, you know, she, um, he goes into work really early, but typically she'll just drink coffee and doesn't start eating until about one

or two. So her window is kind of like from one to eight or whatever. And something that I would have never done previously when members tell me, Hey, I'll be out of town for this week or I'm going to my parents' house or, um, I'll be gone a lot off and on in December. And they ask me about working out, right? Can you give me some stuff to do? I'll probably just have like a floor and I'll send them some stuff.

But if I know specifically that they have like body, body weight goals, aesthetic goals, I will tell them, hey dude, you might want to try this. If you know that like at dinner time the family gets together and you all sit around and you eat and you talk about when you were kids and all that kind of stuff, just do that. Calorically, the way you can control your intake, if you can do it, try to fast all the way until then or eat very minimal. So like maybe just eat some fruit or maybe just eat some protein but none of the stuff you know you're going to eat at dinner time. Be extremely

strict and almost fast throughout the day and then just when it's time to eat the dinner go ahead enjoy yourself eat because it is really difficult to overeat when you're, when you have fasted, it's really, really difficult to overeat in one meal. So it's, uh, I like to, I like to encourage people to do that. If, if they really push back on like, Hey, food quality is just going to be terrible. Like my, my family just doesn't eat the way that I eat and I don't want to bring Tupperware and all that. I'll tell them, Hey, this is an option. Yeah. Cool. I love that. Love that idea. What's new with you?

Well, the next month is going to be trying to get ready for January. When all the programming stuff starts, all the members now have Fitter and they're using the CrossFit crash track, which is the same workouts that the affiliate base WPTH track is going to be seeing and using. So they're, they're using it. They're asking me questions like they're saying that when they go to click a leaderboard, sometimes everyone doesn't populate and only the top four, is there like an order of clicking that you have to get to? And like, that's things I'm having to figure out on my own, but it's really good because when everyone starts to use it

in January that is remote, I wanna be able to have the answers to all those questions. So we got that going on. The members seem to love it though. I've never put out more than the workout the night before ever in 10 years. So now they're seeing all seven days at the same at one time and they love it. So I mean, just in that respect, I think it's cool that they enjoy that. I'm a little curious how numbers will peak and trough for certain days that certain

types of workouts now that they know at the time, but we'll kind of see, we'll see where that goes. Are they paying through Fader or they're still just paying you on however you use it and you give it to them for free? Correct, yeah. So I set up a program that's just crash and that is a free program and only the members

will get that. So it's just a different track. Um, how will you do it when you sell that bass track? Will you create another track that is paid and it's the same thing? Uh, essentially, yeah. So the, the bass track will have notes that the members would get when they come to class, but they won't get, they won't get the coaches notes. Like they won't get-

Right, right, right. What if you considered giving, what if you considered making your gym track now, cause then you don't have to do two separate tracks. You do the gym track that you're giving to members now, and you add those whatever class notes in it, and you just give your members a code that gives it to them for lifetime free.

And hey, when someone leaves your gym, you kick them off. And that way you don't have to have, so what I'm saying is essentially the same track that people would be paying for as base is the same track that your members use. When you put those little notes in there, the way your members get it for free is you give them a bulk code

that only members of Crash know and get, and you can monitor that. Like if, if you see someone sign up with the code and you don't know who they are, you're the owner, you're going to know that you just boot them off. But then everyone else who uses it is paying that way. You don't have to write all the programming into one track and then go into a different track, write all the programming into that one again. I don't know. Just, no, it's a good point, but do you use the like group messaging function? Like, if

you want to do it, it's on Sentinel, it's crazy. It's like, so this is my favorite thing about it. I love that. This is what I would worry about. Because I think I am going to utilize that a lot is that typically, I would use

Instagram and some of my members just don't use it. So if I post gym hours for Thanksgiving Day, they're just not going to know because they're not going to see it. But they will have the app and see it. So the reason why I kind of want to keep them separate is I want to be able to communicate stuff to my members, specifically to the gym, and then also communicate specifically to WPTH. Like for instance, for WPTH base, Like for instance, for WPTH base, I might put something in here like, hey, the class has power pin carry this week.

Most of you probably don't even know what that is. What it is, is, and I can put a picture in and I can say, hey, a good modification is going to be a heavy kettlebell duck walk or a sandbag carry or whatever. So I want to be able to communicate certain things to the people following that track, but I don't want the members to have to look at those messages. They're not, they're not pertinent to them. So, well, if you, if you didn't want them to look at, I'll just add one more thing.

Like here, let me just, uh, I'll show you real quick. We should do a show on this. I'm gonna make a couple announcements also. Let me log in real quick. All right, here we go, we're all logged in. Accounts. All right, so, for example,

we go into programming. Let me share this screen. And I have, so I just like use the tracks feature, just started using the tracks feature. So I have like mine might be a little more complicated and you can ignore a couple of things. But let's just say we're at, we go to the 60 track and let's just say this is WPTH base. And this is what you're going to give to all the people who do your programming and pay

for it. And you want it to give it to your members too. So you didn't have to do it on two times. Say this is your workout of the day. You just have the workout of the day here. And this is where you would have your notes for the power pin. You can just do that. And then when your members, the first thing they see is the workout and they don't have to scroll past it to see the notes. But

that you see what I'm saying? Yeah. Um, and I'm not saying that's the right way to do it, but you could potentially, it might save you time. Um, okay. Real quick, Roman, sorry. Sorry for the random question. Taylor, do you still recommend Vivo barefoot shoes? I love them. I have a pair of leather ones, the census. They're insane. I love them. I wear them all the time. They look like the dumbest and gayest bowling shoes ever, but I still wear them. Explain EMOM volume training. You mentioned with Bryson where you did a 10 minute EMOM explain minute one, one rep minute two, three reps, minute three, one rep minute four. I

huh? I'm confused. Jay Tuck, you're going to have to elaborate a little bit. I'm confused. Jay Tuck, you're gonna have to elaborate a little bit. I'm confused. I don't even recollect that. Okay, so a couple of announcements. One, on the 7 podcast, we're gonna do a coaching development series where we do a live show with a level four CrossFit mentor from the coaching development program that basically evaluates a class that I teach as I'm preparing for the level four. So we're going to be coming out with that maybe next week or the week after. Um, and we're just going to go week by week, but we're going to have an episode every week. It's going to be crazy. Cool. Um, Jr's rolling out his programming in January. Do you want to, well, let me, let me talk this through and then you explain what you're gonna do.

For, we have a Sentinel promo coming up. If you're already a member, also go into the Fitter chat and make sure you find the level one scholarship link for the application, because we're gonna be giving away a level one scholarship. It's just for someone who doesn't have a level one. It's not like, oh, if you have a level one, you could get a level one scholarship. It's just for someone who doesn't have a level one. It's not like, oh, if you have a level one, you could get a level two. This is just a scholarship for someone who has a high potential to be an extraordinary individual who can spread

the methodology and can affect the most people. So we're just looking to give it to someone who wants to put it to use. If you're not a member of Sentinel and you sign up in the month of December, me and Bry sign up in the month of December, me and Bryson for the entire month of January are going to be doing 30 minute video calls every morning. And we're going to have a basic like a 30 person limit. We already have the Eventbrite thing set up. So as soon as you sign up, we'll have this link published and we'll be sending it in the fitter chat Basically every day in the month of December so that people can sign up To one class you'll get basically access to us for one video call with up to 30 or 29 other people

To answer literally any question you could possibly have about training starting the new year off right getting into shape Whatever it's gonna basically be just kind of like unfettered access to us. If you have any questions. Um, other things. Yeah, I guess I'm going to start in December. We'll start posting the link to that sign up into the fitter community chat. And it might annoy people, but we're just gonna send it every day in there. I can't post on Instagram,

because then anytime Dick and Harry can sign up for the Eventbrite if they're not a member, and this is only going to be available to people who are members of Sentinel. Yeah, I think that's it for now. Sick. Tell us about WPTH. What's going to be coming out in January? Yeah, so you get three different, I guess, three different tracks.

Two of them are really like tracks. One of them is just the Cross-Cross Gym programming. That's base. Coach is those workouts with also whiteboard stimulus, equipment modifications, large class format changes in the workout. Like if you, let's just say that we're doing a workout that has rowing intervals,

and you only have five of them, you typically have 20 people in your class, then I might change the style of the interval so that you can run everyone through in a class of 20. Because I think even if you're doing like fight my bad style or even if you're trying to change stuff, I don't want the coaches to have to worry about having to modify a style of workout

based on their gym. And I think as we go along, if I'm more in contact with gym owners, which I hope I will be, I'll know their gym and specifically what they need. And I can send them a quick note and be like, hey dude, for your gym, do this instead. And it'll be really easy.

Eight tracks, so WPTH8, the number, like HATE, H, right? E-I-G-H-T. That is just gonna be almost like an add-on option that I think some people will want because they will not want a structured affiliate program day to day, week to week, but they might just want like some workout candy is kind of what I would call it. So they would just want, if they're traveling, hey, I pay eight bucks, I get eight workouts a month, they're all eight minutes or less. So that's kind of the thing. The theme is all eight. So one

day might be, um, eight minute AMRAP Karen max ring muscle ups. That's just a workout that maybe someone will want to do because they're like, Oh, that's disgusting. Like, I want to see where my muscle ups are at and I'm good with light squatting So I'll just add I'll add this in to the end of my session because I mostly have strength work today What up or one day might be one minute on one minute off? Squat clean thrusters at 185 for four rounds. So it's only four minutes of work But me and you both know if you do that as hard as you can go, that's all you need. So it'll be very, very random, extremely, extremely random and varied. It'll be classic stuff though. There won't be like sled work. There won't be really novel, like strongman

movements where I might program on base, but it'll be really, really good old school crossfit workout. So my hope is that, yeah, you get eight a month, maybe one day a week you like to do your own thing in your gym and you're just like, hey, what does eight have on it? Okay, cool, I'll just pick one of these and do that. Sick. All right guys, well, it's good seeing you today.

A little shorter than usual, but that's gonna be it. See you guys soon. See you guys tomorrow for KillTaylor. Please tune in 11 a.m. Eastern Standard Time. The workout's gonna be crazy. What's the workout?