S01E29 - 2021 Legends Masters Championship WRAP UP PART 2

Our part 2 episode is with three-time CrossFit Age Group Online Qualifier (AGOQ) athlete, guest Kathleen Staunton @stautie3. Dave and Kathleen competed in the LEGENDS MASTERS CHAMPIONSHIP @_legendschampionship @thebobjennings @joe_linton84. We break down their experience at Legends and go through the challenging events programming. Go behind the scenes with the competitors' inside take on the biggest off-season Masters event of the year.

Congratulations to Dave for being the two time 35-39 year old Legends Masters Championship winner! @crafted.coaching @coachtorano

You can find more information at our website, HerdFitUSA.com, and make sure to like and subscribe wherever you watch or listen to our podcast.⁠

Thanks to Legends Masters Championship sponsors TRU GRIT @trugritfitness VUORI @vuoriclothing CBDMD @cbdmd.usa PROJECT ONYX @projectonyxdsm RX SMART GEAR @rxsmartgear TORQUE FITNESS @torquefitnessusa URLAND @urlndmats HYPERICE @hyperice ASCENDED STRENGTH @theascendedstrength. Please support those sponsors who support CrossFit Masters Athletes!

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TRANSCRIPT S01E29 - 2021 Legends Masters Championship WRAP UP PART 2

[00:00:00] Sam Rhee: All right onto day two. So what'd you guys do after that first day? Just same thing live like a monk back at the hotel.

[00:00:07] David Syvertsen: Yeah. So there's a couple of things. I think there's some interesting stuff we could tell you the, after every, after the last heat of every day, there was an athlete briefing, and Bob and Joe did a good job of they started that thing pretty much right after.

And you can tell, especially after the second day and third day, they're like zombies at this point, just tired. And, you have anywhere from four to 500 people in that room, listened to them. Talk about the next workouts. And again, we don't know the workouts until about noon the day before.

So this is around six, 7:00 PM where we have the workouts now. And. Man, it CrossFitters are so high maintenance. They really are because Bob and Joe are like, Hey guys, here are the workouts. Do you have any questions about flow? They went through every workout flow, flow flow what is the workout?

What are you doing? Not standards because they sent out a doc. A few weeks prior to, with every possible movement we would do. And, swimming was in there and all this stuff. Right. And but it was like 80 movements, but that's where our standards are. And they're very long paragraphs about a wall ball.

They go into a lot of detail. It ended up being, a 25 to 30 minute meeting of people asking standards on squad. It's and you feel bad for them. they need to go back and recharge the batteries as, as much as the athletes do. And so that was what we had to do after every night was just sit around a little bit longer.

And that was cool. We got connect a little bit and just be like, Hey, how'd this go for you? How'd that go for you? How your body feeling got to talk to Dave and Brit and my coach a little bit. So that was cool. But then after that it was basically. Back to the hotels. We eat our dinner, live like a monk, but we didn't know what time our heats were the next day ever at night.

And this is where I think Bob and Joe could probably use a little bit of help, because again, you don't make the heats until you have the standings for every, oh, right. Because they would reseed you like the lane you were in was based on what place you were in. I see. So. They had to do all the standings first and all the scoring, they're probably usually a couple hours behind, like you do an event, you don't get a standing until two hours later.

So after all the standards meeting, they go and do that. They're still running around working and we would be texting each other, at 10 o'clock and Hey, we don't know let's just go to. And then we'll check at one in the morning because we have to figure out who's going to take the car.

W what time are we going? What time we coming back? So we'd wake up and I slept like crap every night, but I would wake up at one or two. See it texts real quick. Hey, pick you up at seven 30 in the lobby, Bob, and that's kind of like what the night was every night.

[00:02:37] Sam Rhee: So let's look onto day two.

Workout number four news team bear fight. It was 5, 4, 3, 2, 1 rope climbs and a 50 foot sandbag bear hug. Carrie loved it.

[00:02:51] David Syvertsen: Loved it. Why do you love it?

[00:02:52] Kathleen Staunton: Oh, I'd loved it. It was just so much fun. And this is when I, this is the day that I thought as the day went on, I realized how amazing the program the programming was.

I was like, okay, this is. This is what they mean. This is getting harder.

[00:03:05] Sam Rhee: You love all the weird stuff that goes around your such a weird

[00:03:09] David Syvertsen: movement.

[00:03:10] Kathleen Staunton: So challenging. So if they're challenging and you can throw yourself in there and say, can I do this? That's what I love. I

[00:03:15] David Syvertsen: think you were

[00:03:16] Sam Rhee: smiling through this workout.

And I saw it on the stream. I was like, what the hell is she smiling?

[00:03:21] Kathleen Staunton: Cause it was, I mean, it was fun. It was really, I

[00:03:23] David Syvertsen: will say the camera. They

[00:03:25] Sam Rhee: focus on the athletes. Are photogenic and smiling definitely wins you more airtime than not

[00:03:32] David Syvertsen: smiling and scowling. Let's put it back, note it for next year. So how heavy were the sandbags?

You were like hours? Yeah, I think hers was a hundred pounds. One 50. Yeah. And

[00:03:45] Sam Rhee: was it any of it, a challenge for you? You just kind of put your head down

[00:03:49] David Syvertsen: and

[00:03:50] Kathleen Staunton: you just, yup. I do remember thinking, asking my judge to stand underneath. As the road climbs got harder and harder because you get up there and you.

Shaking for dear

[00:04:01] Sam Rhee: life, which when did it start getting hard? The road climbs, which I can't

[00:04:03] Kathleen Staunton: round writes was 5, 4, 4 at

[00:04:05] David Syvertsen: four. Yeah. It's a lot. Yeah, yeah, yeah. Yeah. The rope climbs added up and the asterix they threw at our division was our first rope climb and every set had to be legless. Oh. So that's.

That was a little bit of a dip because I like road climbs and workouts. I can this is where it being tall helps. Like you could really reach up there and get up there in two, three poles. But I've had I had a really bad experience with legless rope climbs in a competition setting in 2016.

And I like, literally think it still sticks with me because when I saw that I was like nauseous going out, I was so nervous that. That I, the first legless fine, retro cleanse, fine carrying a sandbag. It was such a short distance, but it does blow your biceps a little bit. Like you're hugging, you can feel your biceps.

And that's usually what goes on a legless rope climb. So I was like, all right. I told my coach, I was like, I'm going to chill a little bit after I put the sandbag down and then I'll try to go fast. And he looks at me, he was like, dude, we've done this. I'm like, what do you mean? He goes, we've done eight legless, rope climbs, and a workout with other pulling motions.

And that's where again, a coach can help. And that was one of two situations where he helped me out a ton pre-workout and he goes take your ass, put chalk on. But don't feel like I thought that was an event, a damage control event for me. Try not to be bottom 10. I really thought that going in and.

No, it's just I don't feel good with legless rope clients. Like I felt like I can hang on, but I don't feel good about it. And when you don't feel good amongst 40 other guys that are very fit, you start to get a little insecure, you start to get a little nervous. So that event, when I finished, I was like, wow, that went a lot better than I thought.

And it helped out that the coach, but I also knew where my grip was on the previous set. You finished third? I know. I literally thought it would be bottom 15, so where was the hitch for athletes? According to my coach, and then just seeing a couple, I talked to a couple of guys when the set of five was fine, the setups four fine.

But once that third set came in, that started off the legless. That's when people started failing real climbs or they just started going up so slowly. Like my thing with legless is it doesn't look pretty. And I think one of the commentators said it. Is, I just tried to move my hands as fast as I can, like I get on the rope and I just go, go, go.

I don't try to like swing myself up there. It's just too much hanging time. Under tension. Yes. Time and attention is huge. So and that it worked out and that was one of those I went numb experiences of the weekend or I even, like I suck at coming down the rope and training, like I was flying.

And I felt like a firefighter going down a pole I never liked that, but again, you get out of body with that stuff and it really can bring you to the next level.

[00:06:34] Sam Rhee: Are you looking constantly at the athletes next to you

[00:06:37] David Syvertsen: for referral? It's easy in that because you can tell when you're doing the sandbag, you can tell like, all right, there's guys on the floor.

There's not, and I knew after the set of three, I was like, all right, I might have this, and it worked out

[00:06:48] Sam Rhee: All right. Let's move on to workout. Number five. Oh, wait. Oh, I wanted to ask you guys a question. Do you guys take any pre-workout or anything before any of these events?

[00:06:57] David Syvertsen: I don't. I took the beta alanine.

That's it in the morning? Yeah, that's it. Yup. Come drug test me.

[00:07:05] Sam Rhee: All I can say is I, I usually take a pre-workout when I've done local comps, but then I couldn't. Imagine doing

[00:07:11] David Syvertsen: it all day. It's going to say, and then you never get off that high. Yeah. I, I would

[00:07:15] Sam Rhee: just, my heart. I would

[00:07:17] David Syvertsen: stop probably. Yeah.

Yeah.

[00:07:19] Sam Rhee: All right. So work out number five, I'm a glass case of emotion. Nine minute AMRAP, 30 burpees over bar 75 hand, clean to overheads, 75 pounds, 55 pounds. And then max handstand walk with remaining time. And this was one on the other floor, which was not totally. Thankfully it was either Brett or Dave videoed.

Yeah. Which was so helpful. I remember listening to Bob talk about this one and he mentioned they didn't want too much handstand walking. So they threw in the burpees over a bar just to eat up some time so that it wasn't people just Hanson walking for

[00:07:56] David Syvertsen: seven minutes or something. Right, right.

[00:07:58] Sam Rhee: How did you, 75 hang cleans to

[00:08:00] David Syvertsen: overhead though?

[00:08:03] Kathleen Staunton: How'd that feel? This was the only one I think I was disappointed in that I loved it, but I really thought I would get to the handstand walk and I was just disappointed that I thought I had planned it out well for myself. And I just felt. But because 75 is a alive,

[00:08:15] David Syvertsen: how many did you get through 75?

Oh, you

[00:08:17] Sam Rhee: got 3 75, but then no time

[00:08:19] David Syvertsen: left. No time

[00:08:19] Kathleen Staunton: left. Yep.

[00:08:21] David Syvertsen: So how long was that? It was nine minutes, right? Yeah, yeah, yeah, yeah. Again, that was a workout where reps per minute helps me out a little bit. Like how many reps can I do with this in a minute? And like, all right. So I'll probably get to the hands-on walks with X amount of time, but you don't want to get there in shambles.

You want to be able to flow in your hands a little bit. Yeah. I didn't really have a plan with how many clean and jerks I was going to do. I just said like the second it starts feeling kind of wonky, like unstable. I would just put it down real quick. The standard

[00:08:45] Sam Rhee: was you had to pause it at the shoulders and then go to

[00:08:48] David Syvertsen: overhead.

Yeah. Well pause. Meaning the bar had to touch the shoulder, had to touch as long as they touch, then you can, you can kind of bounce. So 85 pounds, it's very light. 75 pounds. I was 75 to 75 pounds. Where, like I got to a point where I found the flow where like the second who touched my shoulders, I literally just squeeze my butt as hard as I could.

And it would get up there. Like I wasn't driving the bar up with my arms and then I would try to bring it down as fast as I could. So I didn't have that overhead fatigue. And I, I think I was like, maybe this is the part of the, this is about halfway through the weekend, right? Where you start knowing who's around you and standing a little bit.

Right. And fortunately, I had both those guys in front of me, eyes wise when I was doing them. And I could tell I was moving it faster than them. And I'm confident on my hands just underdressed. So if I can get there first, I can hang on. You have to roll the barbell off the floor when you were.

Again, that was a really tight floor. Yeah. And I go, sometimes I get a little like left to right. A little bit when I Hansen and off the lane was shallow and like thin enough that if your hand touched the line, it was you'd have to go back. Oh, really? So I was getting a little nervous about that. I was, I think the second on the floor on the Hanson walks and the one guy that was right behind me in the standings or right ahead of me in the standup.

I got him. I got there about 20 seconds before him. And I was like, just watching him the entire workout. Like I was basically, he was on one side of the floor and I was on the other and every time he started, I started so I could stay ahead of him, but I started to fail and I got no rep three or four times.

Oh, I remember reading Darcy's comment. She goes, oh, F this guy, but every no rep I got was legit. The one thing that makes us hard. You have to get your hands past the line. Yeah. But one of the lines was a debt. It was a dash line. It wasn't straight. So there are two, no reps that I got where I felt my hand was beyond the line.

And I came down and he said, no, no rep I had to go back. And I was like, oh, well, all right, whatever. I couldn't tell if there's nothing objective, right. There's not an actual, it's just a

[00:10:44] Sam Rhee: blank sprint. You have to project it over

[00:10:46] David Syvertsen: separately. But that judge, he was very good, I don't think so.

I ended up losing to that guy by, by five feet. He caught

[00:10:52] Sam Rhee: up to me. Yeah. You were in second place and yeah, it looked like you absolutely. It was so narrow. I was worried that people were going to crash into each other. I'm

[00:10:58] David Syvertsen: sure they were too. Yeah, but you know, I mean, that is what it is. I think what the smart thing was, they made us get the barbells off the floor.

That was smart. That was act part of the workout, get the bars off the floor, and if someone falls into you, they fall into you,

[00:11:10] Sam Rhee: so the 30 burpees are bar nothing, nothing. There's nothing burger. And then you just do 75 on broken hand, clean, never done that

[00:11:16] David Syvertsen: before. And how did that feel?

Yeah, that's what Randy is snatches. So that's 75 snatches from the ground, but it's a harder lift. And that's where it's like, all right. That took me. That takes me about X amount of time. I'm going to break it up a little bit more than I would Randy. And that kinda helps. That's why I thought the programming was so good because I've never done that before.

I didn't cross it 10 years and never done 75 hand clean jerks. And I'm going to program that at Biocidin I think in general, after we start doing some hands down, walk,

[00:11:43] Sam Rhee: practice, it's safer than Randy because you wreck your back yeah. With

[00:11:46] David Syvertsen: Randy, right. You're in that. Yeah. You're standing up the whole line the

[00:11:49] Sam Rhee: whole time, especially if you're just sort of flexing and extending that way.

And I know Bob Jennings said he actually consulted with, I forget what the name of the group, but they basically helped fine tune the workouts for the masters to make it a little safer. and this goes to show what great programmers will do because, everyone knows Bob Jennings programs heavy.

He loves heavy barbell, but he also realizes this is for safety as well. Right. And for the CrossFit games for those athletes, even, they are concerned about safety as well, and they fine tune their workouts. He looked at outside assistance to help him manage this.

And I thought that that was great to hear him talk about that. Yeah. Is that it takes not just one person, but a group of people to help figure important things out. That's cool.

Workout. Number six. There's

[00:12:39] David Syvertsen: another really short one. Yeah. So what was that one? that one was a for time 30 KALRO row five deadlifts. And for Kat, it was 25 Cal real find that list. And what were the. 2 45, 2 45 for cat 365 for me, I'm pretty sure they, like at a certain age they start dropping down the weights. I think they did it after cats ate. So cat was dead lifting the same weight as me, basically, the female version, like I think the 35 to 39 women were dead lifting 2 45 as well, I believe. And that was, that was, that's a heavy barbell.

[00:13:11] Kathleen Staunton: I'm really proud of this one, because mentally I went into this I am doing this, I got this. Yeah, I didn't, but I'm doing this. I think I could do this. Listen. And I think that's part of it. You have to learn, like never dead lifted 2 45 before, so it's well over my one rep max, so went in thinking I was doing it

[00:13:31] David Syvertsen: though.

How did it feel? Attempt wise?

[00:13:35] Kathleen Staunton: I, I don't wanna have anything to compare. That was, I really, that was a major struggle, but I mentally was really in that thinking I got this. I love

[00:13:47] Sam Rhee: that.

[00:13:47] Kathleen Staunton: I love that attitude. Yeah. That's why I'm really proud of that one. Yeah. Fall apart on that one, knowing full well, even when we were warming up, these girls are amazing.

They're warming up with my one rep max they're like, come on in cat.

[00:14:04] David Syvertsen: how'd that feel for you too? It was good. I, it was a good event. This is where I got little lucky with programming. There's another row, right. That was supposed to be the row of the weekend. Right. So the second one, and again, length helps. I'm a good puller. I went into that saying there was no strategy on that because I knew like when you work, when you do anything for a minute, there's no strategy.

You just go as hard as you

[00:14:23] Sam Rhee: can. Speed. I remember watching this one. Yeah. They were just like running

[00:14:25] David Syvertsen: just to hit that buzzer. Yeah. Yeah. That was one thing I was always afraid of because I've seen it so many times on the cross. It means like tripping over your bar and you try to climb over. But this was another good move.

I don't know if anyone saw this. But that Bob did that we got to touch buzzers. So that was like the official time marker. And that takes a lot of human error out. I see this all the time at the gym. It's if your judge's watching you do something and then they turn to see the clock, like that could be a second or two that event.

And then the thruster ladder at the end of the whole. Tenths of a second mattered and you can only get true 10th of a second measure when something objective is touched or like an ankle, like a timer that you do with the games. So it's expensive though. Yeah. And that was just a very smart move by them because I guess I think they knew 11 events.

It's not like we did 11 long wads, right? Like you had an event that was one minute, two minutes, three minutes, so. Those margins are so quick. And I just knew going into that, there was no planning, no strategy for that workout. You just pull as hard as you can, and you run to your barbell, you lock yourself in, don't be an idiot pick up that first deadlift, which would probably feel like the hardest one and w which it was.

And then you just try to get that little recoil at the bottom and get to that buzzer. And again, that was a cool one to watch. I just the broadcast, because we all run to the road. Like bad technique for only like pulling it as hard as you can. Yup. Then you, and then you see like a mass of people run to the barbells and it was an exciting event to watch.

It was very exciting to do. I want it to. But then again, I look at some of these guys are just much bigger than me. Like I think it was a 45. KALRO I'd have a better chance at winning that. I think I came in fourth or fourth and I

[00:16:04] Sam Rhee: get a minute minute. Oh, 4 94 minute 94. Yeah.

[00:16:09] David Syvertsen: So 0.9, four. Yeah. So, I mean, I was, I was like, Hey, if I break a minute, I'll be happy.

So I was right there with it. So

[00:16:14] Sam Rhee: yeah. I mean, that's crazy how The third place finish was a minute 0.37. Wow. So literally, point second. Yeah. 0.6 seconds. That's

[00:16:23] David Syvertsen: crazy. The guy that won that event, David Ricky, I think he was polling. So if anyone knows themselves on the rower, his pace on the rower was 3,900 wow.

Cows per hour. And he said they were, he was pulling the rower so hard that the front of the rowers coming off the ground. And Sean with them was like, I have in all my years of commentating, the best athletes in the world, I've never seen anything like that. And it was pretty cool. That guy did really well.

I mean, give that guy credit at 6, 4, 2 45, doing this stuff is really tough. And he won a couple events. That was one of them.

[00:16:54] Sam Rhee: It's funny because he did not place in the top seven, this is where. That's what

[00:16:59] David Syvertsen: CrossFit is all about. Yeah. Right. Especially long events like this, 11 scores.

Right. You don't need to be the best at anything. You just have to try to be as good at a lot, yeah. Consistency.

[00:17:10] Sam Rhee: That was day two. So you were sitting in first place

[00:17:13] David Syvertsen: after that? I, yeah, I think after that, that's when I had a pretty big lead, but knowing that my bad events were still. So I was just like trying to get as many points as possible.

So I knew the max lifts are going to beat me up pretty bad. How were your body's holding up at this point

[00:17:27] Sam Rhee: tube? Two long days

[00:17:28] David Syvertsen: so far.

[00:17:29] Kathleen Staunton: I think we were okay after detail. Yeah, we

[00:17:31] David Syvertsen: felt fine. Yeah. Yeah. I think the movements that made you really sore were day three and four. So like they want it to, and I, maybe they programmed that way, like I don't like our arms are tired or forms or shoulders, but like nothing was overly sore, and then it changed any secret tips or

[00:17:47] Sam Rhee: tricks for recovery that you guys were doing

[00:17:49] Kathleen Staunton: Just doing what we would normally do. Eating well, hydration.

[00:17:53] David Syvertsen: Monohydrate boots. Yeah. Yeah. Use the boots. Stretching. I stretch to my room twice a day, got a good warmup in there were times I went to an event not feeling good, but I knew a good warmup would, would put me in the right place.

[00:18:05] Sam Rhee: Got it. Do you take Advil, Kathleen, during any of these events?

[00:18:08] David Syvertsen: I did not. Oh, I live on

[00:18:10] Sam Rhee: Advil. That's why I would, I I'd be a mess during any of these events. Cause I just,

[00:18:15] David Syvertsen: after day three, I did. I took some Advil. Yeah.

[00:18:18] Sam Rhee: I would take it before I even started a comp if I was doing a local one. So I'd be a mess.

All right. Day three, workout seven and eight sex Panthers seven and then 60% of the time it works every time. And this one. Wow. Four minutes for all right. I remember this in four minutes for max snatch, a rest one minute than eight minute cap, 20 toes to bar 25 wall Pauls 30 heavy double unders 20 pull-ups twenty-five wall balls, 30 heavy double unders 20 chest to bar pull-ups 25 wall balls, 30 heavy double unders rest one minute.

And then four minutes. For your max clean. So basically it's max snatch at the beginning, max clean at the end. And in the middle you have Tosta bar or pull ups or chest to bar pull-ups with wall balls and heavy, double unders heavy,

[00:19:08] David Syvertsen: heavy

[00:19:08] Sam Rhee: wall balls to, yeah, it was a 30 pound wall ball. Did you use a 24 or 2022 for you?

Yeah. 24 for the 35 to 39 year old women. Okay. I remember watching, especially you Dave, on the heavy double unders at the end, you pulled that out of your somewhere. Yeah, it was pretty impressive. I will have to say that was, I thought that was one of the grittiest performances I saw.

[00:19:31] David Syvertsen: That was my favorite.

If I had one workout. That was my favorite. That was it. Even though. It was sandwiched by the worst part, my work before. Well, I think that that drove you to a certain degree, right? Yes. I'll talk about that. But so the snatch, it didn't go, well, I warmed up, I was actually warming up really well and I was like, oh, I'm going to, I might PR at this time, my coach has me.

And it's funny how sometimes, I do talk friendly with a couple of guys. I'm not someone that won't talk to others, but I'm also not like everyone's best friend at. All right. So what are you snatching? I'm like I'm hoping to at two 30 and they're like, you hurt it. This is amazing to me.

Like I'm so impressed by how many athletes are snatching to 45 to 65. A guy in our division almost hit 300. Yeah. That's like ridiculous to me, but, so I knew it was just not going go well. It went worse than I thought. I was pissed. I was like F this I went out to the floor and that next workout could not start soon enough.

I was like telling can we start now? Let's go. And I had the two guys next to me in the standings right next to me, which is another cool thing they do when they received you. You're next to the guys you're really competing. So we run out. We all are. It's funny how we all go out and do our twists of, and unbroken.

We get to the wall balls. And as I'm doing this, I'm watching these other guys in my peripheral on both sides. And like I could tell they were struggling on the first set of 30 and 30 pound wall balls. I seen 30 pound wall balls destroy. Very good athletes, Matt Malone, no offense. He like it crushes him like this, the catching the ball.

If you weigh 170 pounds, 180. So a decent amount of your body weight, that's coming at you 25 times, right? So I'm like, I'm watching them as I'm doing it. I'm like, all right, I'm going to try to make a move here. I ran to my rope on the first set to try to get in their head a little bit that I knew if I could try to like really start pulling away from them for a set, they would probably over extend themselves and then get to those wobbles every time, just really start to struggle.

So that first set of doubles went really well. The second set though, I sh I tripped up like four times and I don't like to this day, I don't know what happened there. I just, it just happened because I'm very comfortable on the heavy rope. My coach has been programming me heavy. Once a week since June.

[00:21:43] Sam Rhee: Yeah. That was scary watching because we felt

[00:21:47] David Syvertsen: And you don't my history. I've had some bad double

[00:21:48] Sam Rhee: man where and I personally suck at double under sometimes it's a touch and go for me. So when it go, you're like, oh, no. Yeah. And that

[00:21:56] Step 01 Audition 2021_1226_1117: was,

[00:21:56] David Syvertsen: my heart was like, I never lost confidence. And because I was like, I don't think it's I don't even know if my hands are off or something.

It doesn't feel hard. It just, it, I just tripped up a couple of times. And then at that point, like we're all tired and the kid next to me pulled ahead and I wasn't nervous at all because I knew the wall balls were coming. Oh, you crushed him on that? I, yeah, it's so impressive. I

[00:22:18] Sam Rhee: started dying and you just banked out 25 wall balls, yeah.

[00:22:22] David Syvertsen: And I, again, he started his wall. I think he was at six when I started, I remember his judge thinks six. Yeah. And I was like, all right, I think I did 15. Then I think 20. And like I got ahead of him and I was I'm not letting anyone pass on that jump rope. So I got there, took a breath and just went. And I think sometimes when you're trying to be smooth, calm, it throws you off a little bit that third set, I got to the rope and I just started going right away and it went well.

That's when I knew all right, it really doesn't matter what I lift, like the fact that I'm going to get destroyed in these later. It didn't matter because I knew I won the event. What were your

[00:22:56] Sam Rhee: numbers of Kathleen when you were going into it? You're like, okay, what do I want to hit on the snatch?

What do I want to hit on the clean?

[00:23:01] Kathleen Staunton: I definitely wanted to try and PR, which I did PR my snatch, which was 1 0 5 and it's good for me. And then I love the energy of that workout. I loved having everyone like run everywhere. I loved the energy of everyone being everywhere. And then the clean is no joke because you're

[00:23:15] David Syvertsen: tired.

You only have 44 minutes. It's not a long time.

[00:23:19] Sam Rhee: How many lists did you get in for the last one? And what was your sequence? What'd you

[00:23:23] Kathleen Staunton: maybe. And what was the well, Dave told me to just do your first safety lift, whatever you end your snatch with just a warmup.

[00:23:32] David Syvertsen: So that was 1 0 5

[00:23:33] Sam Rhee: to five. And then,

[00:23:34] David Syvertsen: and

[00:23:34] Kathleen Staunton: then I did one 30.

Oh, you jumped to 1 30, 1 20 and one 30. I ended at 1 35. Wow.

[00:23:41] David Syvertsen: Yeah. That's really good for

[00:23:42] Sam Rhee: her. And how did the double unders feel for you? Because you

[00:23:44] David Syvertsen: practiced with it.

[00:23:45] Kathleen Staunton: Yeah. I love them. That that part was great for me. The whole thing was great for me, except for the

[00:23:50] Sam Rhee: right 20 pound wall balls. That's a lot, right?

75 of them.

[00:23:53] David Syvertsen: Yeah.

[00:23:53] Kathleen Staunton: It's only had 75. No reps.

[00:23:57] David Syvertsen: I can tell when cats struggled with wall balls, I can tell she'll be jumping on every grip. Yeah, I do that to get that thing up there and. But it makes the sequencing of catching and going make really tough to do when your body has to recoil and catch a ball at the same time, basically.

Yeah. So, that's one of those workouts where, that wall ball can really, when it's like a decent portion of your body weight, it can really shock you, you knew

[00:24:20] Sam Rhee: going in and even Bob Jennings said, the one thing that you didn't have was heavy lift. Right.

I mean, if you look at the programming, they combined that heavy lift into a single score. Right. Which if I was a heavy lifter, I would say, this is bullshit, man. We should have to score.

[00:24:34] David Syvertsen: We should have at least, yeah. It should count for two. That went my way for sure. What did you think about

[00:24:39] Sam Rhee: your number?

did you try to hit above what you ever thought you were going to do at this point? Or were you , okay, let me be conservative

[00:24:45] David Syvertsen: and just hit what I need to, I didn't want to bottom out. That was, so another thing about this, this was my. This is my PM event. I did the double dumbbell workout earlier in the day.

Okay. So I think they reverse that order first. Right? You did this first and then yeah. So that's just the way they had to do it logistically. So again, I knew what my lead was going in. Like I'd beat both those guys and the double dumbbell workout by a decent amount. So I was ahead by a lot. So I was like, I went in saying I can only blow this thing right now if I really truly bottom out or get hurt.

So when I knew I did my clean. I've been through this before. You do a clean after a really hard workout. The first one, no matter what feels like crap, it just, you're just not there. And then you put some weight on, it feels a bit better, even though you went heavier. I did have a thought of trying to go for 3 0 5.

I hit 2 56. And I tweaked my new a little bit, sometimes when I catch something really forward, my bad knee comes up a little bit and I put 2 75 on and there was like 10 seconds left. Yeah. We saw that. All right guys, go forward. And I put my hands on the bar. I'm like, no, not doing it. And I just didn't want to bottom out.

And at that point, we only had one workout left for the entire weekend. After that workout for me, I was like, don't get hurt, so

[00:25:55] Sam Rhee: I know it's a, a sore point for you because that was, your lowest score was 15th on the 10th event, but this was 28th. Yes, I got destroyed.

Yeah. And your, your, your sub your sum total was 4 65. And the guy in first place demeanor. Yeah. 600 monster. Yeah, the guy I watched him most of the way. He's a

[00:26:18] David Syvertsen: specimen. That guy, he was on the, he was on the Seahawks. Oh, was he? What was his position? He was a wide receiver. He said he bought up a lot since then, but just explosive, fash wrong twitchy for sure.

Yeah. Nice guy too. Wow. Yeah.

[00:26:33] Sam Rhee: What is your takeaway? I know it's in your head a little bit about thinking about it, for sure. So what are you going to

[00:26:38] David Syvertsen: do now with that? I mean, it's something like, I get down on myself for like I did sit on the barbell and just had a moment after I was just kinda upset and Bob came over me and I don't want to get into what Bob said, but Bob, how was like one of those moments?

I almost, Chris Henshaw always talks about the story where someone with a lot of credibility came over and said something really nice to him. It was like, wow, like maybe I I do belong here. And so he came over and just said, let's set a couple of words to me and shook my, not in my head. And I respect that he did that, but I don't mind getting exposed like that in person.

There's zero embarrassment whatsoever. That never enters my mind, but I know with my goal. If that's, if something like that shows up in an online format, when there's thousands of people, you're screwed. And I hate saying it because I always want to instill hope in people, but you're screwed if that comes up.

Do I leave there saying I'm going to work on my snack for the next 12? Like I'm working on every week. I've been working on it all year. I'm just not good at it. And there is a physical peak that I think everyone hits with certain things. And I'm not saying I'm there right now. I think there's movement techniques.

I can get better at, but there's a lot of give and take with my quest to get stronger lifting because if I put a lot of thought effort, energy into that, I'm not sure I would make it out unscathed injury wise. And I think it would, create some shortcomings elsewhere where I couldn't afford them.

That means if my knee starts to hurt less double and there's less wall balls, less thrusters.

[00:27:56] Sam Rhee: Well, the one thing that's great. You could take away from this as double unders have always been a

[00:28:00] David Syvertsen: challenge and you they've gotten so much better pull this one out really well. Yeah. So that's awesome.

Yeah. So, and this is why I like live competing. That's the last thing I'll say about that is like in a live event, where 12 events we'll find the fittest person there, not for the events online in your home gym. This is what real competing is to me. And that's why I love it.

[00:28:19] Sam Rhee: Workout nine great Knights of Columbus that hurts.

So you did this one before. The workout seven and eight, which we just talked about, but you did this in order, Kathleen. It was 14 minute cap, $50, double dumbbell, front squats, 40 double dumbbell, dead lifts, 30 single dumbbell squats, snatches. 20 double dumbbell box, step overs, and then 10 sandbag cleans.

But the trick is with the 50 front squats, 40 deadlifts, and the 20 double dumbbells step overs, one sandbag clean every time you break, which I assume is if you put the dough, the dumbbells down.

[00:28:58] David Syvertsen: Ooh, what was that way?

[00:29:01] Kathleen Staunton: That's a good way to say it. What was the weight

[00:29:02] David Syvertsen: on those double dumbbells for you?

[00:29:04] Kathleen Staunton: 35 for

[00:29:06] David Syvertsen: fit in 54 minutes. Again, double dumbbells. That's no joke, no joke. Hardest workout of the weekend. I was about to say did you break Kathleen

[00:29:16] Sam Rhee: and where did you break? And were they intentional breaks during these

[00:29:19] David Syvertsen: workouts?

[00:29:19] Kathleen Staunton: I broke up. And the front squats.

[00:29:21] David Syvertsen: Wow. That's amazing.

70 pounds.

[00:29:27] Sam Rhee: And where you at? And that was an intentional, you're like, okay, I'm going to break at least once during this

[00:29:30] Kathleen Staunton: set, at that point, I thought, you know what? This is safer. You're going to have more in the tank if you just break for a second. And the sandbag, I really like a lot and I don't have a problem with that.

So I thought, let me just break for a second.

[00:29:42] David Syvertsen: Did you break because the legs were getting fatigued.

[00:29:46] Kathleen Staunton: I might've just fallen down

[00:29:47] David Syvertsen: and melted, even just holding the dumbbells was tough, though.

[00:29:51] Kathleen Staunton: It was a huge challenge on how you had to do it. Otherwise they would no rep you couldn't like you couldn't hold them up.

Vertical. You couldn't hold them vertical, which is easier to hold them.

[00:30:00] David Syvertsen: Where did they hold them in the front rack, full front rack. Basically this had to be facing the outside your

[00:30:06] Sam Rhee: wrist. Out. Yeah.

[00:30:08] David Syvertsen: And you had to, as if you're doing dumbbell thrusters. Oh, I see. And one head had to be on the shoulder

[00:30:13] Sam Rhee: and one had, wow.

What they did do intentionally was they put the sandbags away from you so that you had to then go

[00:30:20] Kathleen Staunton: step over the box. Although they did say when in the corral, when we were giving, getting instructions, they said, you can get over that box any way you want. So you just scramble all over it. You can swim over it, somersault over

[00:30:36] David Syvertsen: it, but you have to

[00:30:36] Sam Rhee: go over to the all right.

So there's a time penalty involved basically with doing it that way. And then how about the 40 double dumbbell deadlift? They were fine. You did that on. Yeah. Yeah. They were fine. And then how about the 30 single dumbbell squat snatches.

[00:30:49] David Syvertsen: She crushed it. Those are the only

[00:30:50] Kathleen Staunton: ones you could break. You didn't have to put down

[00:30:54] David Syvertsen: sweetening.

She did so well in that movement.

[00:30:56] Kathleen Staunton: I just looked at day before that story. Why died? He said just warm up just squat and just start with a 25 and just be careful.

[00:31:04] David Syvertsen: Okay. And then

[00:31:05] Sam Rhee: the 20 double dumbbell box step overs. How did that?

[00:31:09] Kathleen Staunton: I was in program voice. That was that there was a little bit of a technique in that, for sure.

I think a little bit. Because when I was practicing them, I thought for sure I was gonna do a few. It's not E those are not easy. It

[00:31:24] David Syvertsen: looks pretty,

[00:31:25] Sam Rhee: I've only done them once. And it was when I went to Iceland and did it at CrossFit Reykjavik. And the coach made fun of me because I didn't. It's so awkward if you've never done it.

It's awkward. Yeah. It's awkward. Yeah. It's, they're

[00:31:37] David Syvertsen: awful.

[00:31:37] Kathleen Staunton: It's hard to them. We're not really. I'm vertically challenged. So we'll get your leg up there. Also. I think my code, my judge was just rooting for me. I would get to four he's come on. Don't.

[00:31:49] Sam Rhee: I mean, when the box is near your inseam, that's what I always like.

It's how the hell are you going to get?

[00:31:55] Kathleen Staunton: Yeah. Yeah, that was challenging. So I'm proud of that one. I was disappointed. I didn't get to the sandbag cleans at the end because I do like them, but I was proud of that one because it was so

[00:32:03] David Syvertsen: challenging. That's amazing.

[00:32:06] Sam Rhee: How did you feel with that one day when you went through, what was your plan?

[00:32:10] David Syvertsen: I had a plan to break up the squats three times, two or three times and go dead, some broken, get my throats, get myself through the squat snatches, which I haven't done in two years. And then try to break up the step overs once or twice. That was my. So I walk out onto the floor and for whatever reason, and I rewatched this Brits feed to make sure I wasn't going nuts, but that workout was S like the pre-workout was so intense.

And I was like, I remember like people screaming. There's a lot of people watching and again, small floor on top of each other. I felt like I was like at Fenway park, just like everyone's on top of you. And I just remember people like these men in the stands of screaming with not even saying anything, just like yelling.

And I was, and I went back and I heard it. It was right before the event. And then, so I go out there and this is the start of day three for me. So you're still kind of like halfway through the whole thing, have a decent lead. But again, when you tell me to squat a lot fast, I don't do well. That's just like my thought.

I don't have confidence there. And. These guys are right next to me, the guys I'm competing with and I go out to my coach comes up. He goes, y'all come here, come here, come here, come here. I'm like, whoa. I'm like trying to get in the zone. He goes winter in the last seat when. He goes, you have room for one break.

If you keep your shit tight. And I was just like, trying to like, this is the first time I met him. Trying to like, be cool with him, like, all right, cool. I turned around, I'm like, oh my God. I remember hearing

[00:33:33] Sam Rhee: that on the feed.

[00:33:34] David Syvertsen: Like I did not have any plans of doing the squats and broken.

Like I've never done that again. Cool stuff, because I'd never done before, which I like. So I go out there. I say hi to my judge. I asked him a couple of things about just I want to make sure about the standards. I was a little confused about a couple of things. We worked it out. We get out there, there's still people in the screen stands screaming.

We're all nervous too. Like when you do cross it for a long time, which workouts are going to hurt. And we just all knew this is going to be hurt. So we pick it up squatting as fast as I can. Like I'm like bouncing out of the bottom, which I never do. These guys next to me, aren't putting it down.

I'm like, fuck, I'm not putting this down. So I get to 50, my 47 threat, my left. I couldn't, I was starting to lose the grit. Like it was starting to fall a little bit. And I was so nervous. My judge was going to say no rep. And I was like trying so hard. I was like, please, please, please get to 50. I get there.

I put them down. And I beat the two guys next to me and I know based on their bodies and watching them, like I can deadlift faster. So I picked that, those things up and I went as fast as I could probably had not a good, but my legs were so tired that I didn't bend them. So this is where flexibility helps a little bit with this.

Like I did not bend my knees, I saved them. And I just like all back, all back, all back, just like in the ground coming back up. And then the squat snatches went a lot better than a thought for a move that I have not done. And I'm telling you two years. And again, this is where I think part of the reason why Kathleen likes new movements and like new stuff is that's where like you start to feel like, all right, how fit are you?

Can you adjust on the fly or do you need to practice things for three hours or three weeks before you can do it? And I think that's kind of like what my, once those squats and I actually had a couple of like wonky reps, but then after that I found the flow. And again, I knew I was ahead of the guys next to me.

And again, I knew they were shorter. Get to that box. They're going to struggle with them though. That was probably the worst I felt though is when I got to that box, I was in shambles already. Start my head, start. And I do them and they're starting to slip out of my hands. I get 12. I'm like, all right, make the decision right now, go for it or don't go for it.

Or don't I went for it and I got no rep that I didn't hear him say no rep. So I finished what I thought was my 20th rep, Mike dumbbell touched the box, I say swaps. And I look at him it's I start dropping it and he goes, well, I'm like what what do you mean? It's literally hanging on my bottom, knuckle as I'm going over, like Brits, hurry up

[00:35:56] Sam Rhee: and if you drop it, you got to go do

[00:35:58] David Syvertsen: a sandbag plane.

So like I barely get over and I drop him. And then right there, like the, the one cool thing about a event like this is when you get to your next station, if you're alone or not, if the guys are next to you right there and. I started doing my sandbag cleans. I think there was only one other guy on the floor with me at the time.

So I'm decent at them, but it was a weird standard again, like I'm used to just chucking them over my shoulder or you have to hold it on your shoulder with a vertical forearm. Oh. So that's the standard. I even, I think I even got away with one, there was one where I didn't get all the way up there and I got one and I saw the guy next to me, come up and start his sandbags clean.

I'm like, oh man, I gotta hurry up a little bit. I was 3m. But then that was it. I didn't know. It was a penalty rep. He had to go back. So I did that and I crossed the finish line and collapsed Ash doesn't like this sometimes, like you don't get into that kind of that head feeling. I can't open my eyes and shows a fan.

I'm going to have a seizure or something, but. I wasn't really rough shape after all it didn't drive home. Didn't want a no interest in getting in a car. I just, I walked home and felt like a zombie, but I knew that event van was going to help me a lot because a lot of guys finished between me and the guys behind me in the standings.

Yes. One of them, I would give him a shout to a CBO from Dominican Republic. He's also one of my coaches, athletes. He got there and did five touch and go cleans, touch and go didn't put it there. Took a break and then did five more. And because of that, he got in between me and the guys, but having the standing secret that helped me.

[00:37:27] Sam Rhee: Yeah. Cause if you look at it, you finished in second place at 7 29. The first place guy was in sixth place overalls Clint Russell at 6 54, but then number two, And for behind you finish 12th, 14th and 16th. Yeah. So yeah, that was a good one to make some ground up on.

[00:37:45] David Syvertsen: Yeah. That one helped out a lot.

Yeah. That was another reason why I went into that lifting at night because I had a big lead going into it and I just said, don't bottom out.

[00:37:53] Sam Rhee: So that was interesting. Oh, just for interest's sake, Domina story we talked about who crushed that lift, he finished 32nd on that heavy jump rope one.

Yeah. And so it just shows you where people's strengths and weaknesses are and who knows where he could have been, had he had some of those other performances sort of, yeah. Learnable types of skill building that you can do.

[00:38:17] David Syvertsen: What? I talked to him a few nights ago on Instagram and I was just like, dude, you're a sick athlete.

He's gone. He's got it. He, I think he has a presence too. He spent the regional was a bunch of times he had, he was almost on a team that made it and he's just like his biggest thing. If I was ever coaching him, I was like his ability to move lightweight and his body weight just needs to get fat.

And that can be worked on, like meats. I'll never snatch what he snatches. Like even if he can work on it for two months and he'll do it, like I think he can go pretty far in the sport. If he just gets in, he said to himself, he needs more urgency between movies. Like he needs to get to a movement in a complimentary workout and be like, all right, I'm fresh enough to go.

You don't need to get to X amount of power before you start up again. That's the mental

[00:38:57] Sam Rhee: aspect

of yes. Yeah. Yeah. That's important. All right, so that was day three and you guys probably were pretty wrecked at this point, huh? Yeah, absolutely.

[00:39:05] David Syvertsen: How'd you feel

[00:39:06] Sam Rhee: wrecked? What was hurting

[00:39:08] Kathleen Staunton: legs back?

[00:39:11] David Syvertsen: Nothing felt good, felt good. Nothing felt good the next day, but we knew that we only had one workout left. Well, two events, but one workout.

[00:39:19] Sam Rhee: Right, right. So it was workout. Number 10, stay classy. San Diego for time. 92nd cap. Oh, I liked watching this one. The thruster speed. Ladder 5, 4, 3 reps at 95, 1 35 and 180 5.

So five at 1 95, 41 35 and three at 180 5. Whew, that was fast and then arrest for 90 seconds and then work out number 11, go F yourself San Diego, which was a three rounds, eight minute cap, seven bar muscle ups, 15 thrusters at 95, 65 and then a 50 foot lunge with the tsunami bag, the smart gear tsunami bag, which is filled with water.

So it's all jiggly and difficult to stabilize. What were your thoughts going into these last workout? Survive a max effort. What

[00:40:09] Kathleen Staunton: first, we didn't even know it was a tsunami value. That was a hidden, even when we got our briefing the night before, and he said there will be an odd object and we didn't, they didn't tell us what it

[00:40:18] David Syvertsen: was and it wasn't too out there and we weren't allowed to touch it.

I don't know if they told you this, but we would be disqualified from the whole meat. If we touch the sandbag before we have to touch it and work out. Even right before our heat, we going out there, if you touch your the water, you'd be disqualified,

[00:40:32] Sam Rhee: I'm so interested to see what it feels like, because they said it's better not to fill it all the way.

So it's partially filled. Cause then it's more unstable. What did that

[00:40:40] David Syvertsen: feel like? I

[00:40:42] Kathleen Staunton: know that's what made me laugh when I first got into it. I was like, I saw it'd be interesting because you really have to keep a strong midline and I was able to hold a differently than Dave. All right.

[00:40:52] Sam Rhee: So when you were lunging, you held it in front, right?

You were holding it overhead date. Yeah. How did the thruster speed ladder feel for you when you did it? What were the weights for you?

[00:41:03] David Syvertsen: It's

[00:41:03] Kathleen Staunton: PR that. 65 85,

[00:41:07] David Syvertsen: 1 0 1 0 5 on 15 or

[00:41:11] Kathleen Staunton: 1 25. There was a disgrace. There was a discrepancy on what that

[00:41:14] David Syvertsen: was your PR your thrust. I think the last bar was 1 35. Whoa.

I was 25. So what'd you get.

[00:41:23] Kathleen Staunton: Well, I was warming up. I thought it was one 15 and the warmup. So I thought I got this, I can do this. And then the first one I failed and just looked at Dave, like what

[00:41:31] David Syvertsen: happened? This is the last set of three. Oh, I think we thought it was going to be one 15 and we ended up being 1 25.

So in the warm-up area, you warmed up with one 15, right?

[00:41:40] Sam Rhee: This is the last set of three,

[00:41:43] Kathleen Staunton: the first one, and just looked at him like why that you just tell me that would happen. And I think.

[00:41:51] David Syvertsen: At 1 25. Yeah. That's a

[00:41:52] Kathleen Staunton: PR that's heavy after you do all of those quickly.

[00:41:55] Sam Rhee: Wow. And then how did the bar muscle ups, thrusters, and a lunge with a water bag?

Great. That

[00:42:01] Kathleen Staunton: was great fun. It was great. Great way to end it. It was really hard. The. Going back and listening to Dave film that he's oh my gosh, Kathleen looks like she's dripping drinking because it's hard to keep your midline after doing all of that, after all those thrusters and trying to walk, try to lunge and stay in a straight line.

Wow. But it was fun. It was great. Great programming for that one. Yeah, sure.

[00:42:29] David Syvertsen: That was cool. Yeah. What were you thinking of going into it? So I needed to score 120 points on the day to guarantee a win. Like I think when I'm younger, I'm like, no, go for it. No matter what, like I'm like get 120 points.

So I think that averages out to if you came in 12th place or 13th place twice, or maybe. We're less than that. You'd, I'd be fine. So I knew I'd get buried in the thrust of the letter. I mean, some of these guys they're just so fast and so strong. Yeah. So again, what was the same as the lifting is don't bottom out, meaning don't get no rep don't fail a rep.

I'm not going to say I went slow. Like I went as fast as I could. I just made sure that when I got to that 180 5, it's funny. Picked up. I was, I had all the guys in my view. I was the last guy because then the girls were behind us. I picked up my 180 5 as I'm doing my first one. I see eight guys go touch the bag.

I'm proud that that did not distract me because you had to kind of zone in a little bit on this thing, the front rack, your squat pressing your timing. So I get it and just bang it out. And I get there and these guys are like celebrating and in my head, I'm just like, all right, now the workout starts is this triplet, and like I, I just went into it. Same as I went into that wall ball, jump rope, kind of like a little pissed. And sometimes when I get pissed, I go fast. And like I ran, I most fell off the pull apart.

I was so pumped that I came up and I was like, it was almost airborne.

[00:43:52] Kathleen Staunton: I almost came off. I landed on top.

[00:43:55] David Syvertsen: And then again, I saw the thrusters, the guys in front of me, they started struggling on the second set. And again, all I had to do was stay close to them. Did I want to beat them? Sure. And I, I had the kid has fact the kid that came in second.

Yeah. I had them until the last set of lunges. He just, he started like running with the thing, like he really wanted to beat me in that event or so that I just knew again, in that event that if I was going to be somewhere in the top six, top seven, in that event, I was going to win this whole.

So I just got to the sandbox and I was like, so methodical with house stepping. It wasn't hard. It wasn't heavy. It just if you stepped a little too soon, it would slosh you a little bit, but it wa it wasn't as hard as I thought it would be. And I tried to say, I don't get hurt.

Don't pull something on the muscle-ups like move well. And. The second, like I hit that buzzer at the end. Like I knew it was over. It was very, it was a very kind of just, I think someone MIMA find that the

[00:44:51] Sam Rhee: it's actually pretty Nick squad, just like that slamming of the button.

[00:44:55] David Syvertsen: I'm going to use that for everything.

Yeah. Did they say you get no reps? If you drop the sand back from over. So again, like I come down, I crossed the line at gently, put it down and then, that was it.

[00:45:06] Sam Rhee: Th I would like to actually see if that's a good travel, workout thing for hotels, because you could just fill it with water. You could take it out on the beach.

[00:45:13] David Syvertsen: You can flex a little with it. Look

[00:45:15] Sam Rhee: good. Yeah. Yeah. I thought that might

[00:45:17] David Syvertsen: be fun. Yeah. I think that was the first, that was the inaugural. Display that RX market put out with that thing. I think it's now something that we can all buy, they use legends to put it on display the first time.

[00:45:26] Sam Rhee: You were in 15th on the speed ladder and then sick on that last triplet, the bar muscle ups thrusters in the lunch. And so you finished 838 points. John hat's a vac finished with 798 points. So you finished a solid 40 points

[00:45:42] David Syvertsen: over. Yeah. Which is not a huge. You

[00:45:44] Sam Rhee: know, and he did his best. He got fourth and fourth on those last two.

He did it really well. And I would say the commentators had a lot to say about you as what a Camry

[00:45:57] David Syvertsen: Toyota

[00:45:57] Sam Rhee: Camry, you were humble. You were very low key. You just were consistent the whole time. How did that feel cause that really was your strategy. You're grinding the whole way through

[00:46:08] David Syvertsen: flashy.

No. Yeah, I'm definitely, I'm not flashy. We've talked about that before. I mean that, I'll tell you what, now that looking back on it at, that means more to me than winning, to be honest with you, because I know Brock can see that someday. And I do want to come across a certain way when a competing, it has nothing to do with being flashy, looking good, being athletic, it has nothing to do with that.

It's just more how you carry yourself. Someone it's funny that one of the other competitors came up to me before the last day started. And he was dude, I don't even know you were the one that was in first the whole time he goes he goes, you're just so low key. He goes, I respect that.

And like that stuff, that means a lot to me because that's one of the number one things. If I do want to inspire anyone through competing. It's you don't have to be look a certain way, have a certain background have like anything to do well in the sport. And I think what people will remember about you is how you carry yourself.

They're not going to remember how fast you do thrusters, they're just not, and I've been around the other side. French Throwdown. Like I'm not going to throw them under the bus on a podcast, but someone, one of the most well-known crossers in the world right now, how he carried himself was out there.

Like to me, it was just disgusting. And I don't care how much he snatches, it's not, he's not going to take that to the grave with them, and that's a big part of how I want to be. If I do want to be known for anything, it's just how I carry myself and knowing that, being humble is a huge thing.

That's come from my parents.

[00:47:23] Sam Rhee: That is one approach. But if I was your PR manager, I'd be Dave, you gotta be flashy out there. I know, when you look at CrossFit athletes, I think they fall into those two camps. So you see the flashy ones, the ones who are way out there, who really feed off the PR.

But. Honestly, there are a couple I just watched Dubai, the Laura Horvath's or the Chris and Holt Holt is these Europeans, the Hungarians, the Swedish guys, they're super low key. Yeah. You would never know that. Podium at the games, podium that Dubai

[00:47:54] David Syvertsen: but the thing is I would never criticize for someone that is flashy.

Like I do want to make sure I don't care if you're flashy or not. I just don't, it's just not who I want it. Like when I go to bed at night. And like, when I think about what I'm doing with my life that's what I want to be. And that's but I don't criticize those that want it you can make money if you're flashy, there's a lot of athletes that, like they take their clothes off and get their pictures taken off them and put them on Instagram.

And then when you, them on your clothes

[00:48:17] Sam Rhee: off, but maybe I'd have you smile a little bit more.

[00:48:20] David Syvertsen: That might be about it. It's funny. Like I do, like I, at the end of that, like I do, I'm having the time of my life out there. I'm smiling. I talked with my judges after and they got that on that. I was talking to that woman about how loud she was.

And she told me she owned a gym in Las Vegas and we talked for awhile. But yeah, like I, I don't put a ton of thought into how flashy it needs to be. I'm so focused on, I just want to win and then I'll take care of the other stuff at a different time. And that's just how I am,

[00:48:47] Sam Rhee: What do you mean.

Me or the rest of us at bison can take away from something like this, because I will tell you what I took away. What I took away was holy cow, I would be. Intimidated to try to compete on this level, watching what you guys did, watching the athletes, the caliber of athletes here. If I were to try to help, I wouldn't be helping as an athlete, I'd help in some other role probably is what I would do.

But it was also very inspiring. I cannot tell you how many athletes here were like, I gotta try some of these workouts. Yeah. Just so I could see what it feels like. They S they look exciting. They looked fun. Some of them have not all in a row the way you guys did it at the level, you guys did it,

but there was a lot here that I took away watching you guys wear it. It kinda gave me a spark in terms of looking forward to the open and working hard for

[00:49:35] David Syvertsen: that. Yeah. Kelly thing

I can go first. Yeah. Yeah. I think that the biggest thing is I think everyone is best if you just. If you create this goal that you think it's within your reach or not within your reach? I don't think that really matters. Like I have a goal, like I put it out there all the time.

Like I want to make the CrossFit games compete there and I want to win the CrossFit games for my age group. Don't worry, Matt Frazier, you're safe. He's retired, so he's definitely safe. But like I also know that. If I was a betting man from the outside, my odds are very thin, but I'm not, I don't get embarrassed by not getting there.

And I think that's what that holds a lot of people back is that they're afraid to put their goals out there because if they don't get there, others might see you as a failure or you see yourself as a failure. But I think that. It, a lot of these goals that you shoot for. There's so many other things that come your way because you're shooting after that goal.

If I never make the games, I wouldn't be surprised, but because I'm trying to, I got to experience this and I got to experience being on a Colosseum team that made the regionals back a few years ago, like that, you win local competitions and, you find your true peak, your physical peak.

And I. I, I can't speak to say Hey, you're never going to be afraid or having anxiety or have bad stretches where you question whether or not I questioned this stuff all the time. Trust me. But I made my mind up a long time ago that I want to set an example for others, but also Brock. Now it's like that I'm going to go after something that's beyond my reach and I will not fear the result.

And the last thing I'll say before, I want to hear cat's thoughts is. I love the process. I truly love it down to its core and I love it more than the actual result. I probably enjoy the result more, but I love the process of coming in on Saturdays at 5:00 PM. Alone doing these stupid road bike intervals that in your head, you're like, is this really going to make me a better athlete?

And honestly, I don't know if it does, but it's that process. I think it instills so much discipline and confidence in yourself that you just can't get. In other areas. And I think that pursuing myself as an athlete has made me a better person in coach.

[00:51:42] Kathleen Staunton: Yeah. I would say I love the process too. I, if I could bottle the energy that we had when we were there, I love that.

I think I'm a little addicted to that, but I think in terms of a takeaway, I think someone has to really love the process and has to Really, it's not really just about the physical piece. There was so much mental, emotional, spiritual stuff that goes into it beforehand and why you were there. So I think that, you have to be really strong between your ears too.

And I'm pretty proud of that, keeping your head in the game for a week and without your family. You're alone,

[00:52:15] David Syvertsen: you're alone. And I think CrossFitters, we all almost get too reliant on other some sometimes even though the support helps, it helped me out there. If I would help you, but you're like you're in you're alone with your thoughts for 95% of training, the time between training sessions and competing.

And yeah. If there has to be a level of independence that you can prove to yourself that you have leading up to those moments, because if it's not there, you're not going to go and train by yourself. You're going to take a day off for your training partner, took a day off. You're not going to try hard because your training partners aren't there and then you don't get to the result that you want.

And I think that it's, you have to have a certain level of independence. And like she said, just mental tough.

[00:52:54] Kathleen Staunton: And be willing to get out of your comfort zone. The whole process is out of your comfort zone. So even just not knowing what their workouts were, I thought it was the most exciting piece, like Christmas every night.

[00:53:04] David Syvertsen: I'm so excited. I want bison to do that. Oh, it's so exciting. So a week without leasing workouts,

[00:53:09] Sam Rhee: I don't know. That seems like a lot of hole in my stocking. Every time that thing gets announced, but I will say this there's no doubt watching you guys go through the process and then compete. Both of you are changed.

Both of you are better off having gone through that. And I see that in both of you and I think. For me or for anyone else we would want to think about what kind of process do we want to go through? And then what challenge do we want to compete in based on that process and how would that take us out of our comfort zone, but it doesn't have to be something elite like this.

It could be anything, it could be the open, it could be just a daily wad that you want to set your goals on whatever it is. There's no doubt watching you guys now versus when you guys left. That inspires me to try to find my own,

[00:53:55] David Syvertsen: Way of doing it that way. Yeah. Yeah. Now we hope that we talked about that.

We hope that can be, others can take, this was an experience for us. We're not gonna lie about that. It's very personal experience, but we do know that it can help others. And we hope that it does. Yeah. Awesome job guys. All right. Thanks.

[00:54:11] Kathleen Staunton: Thanks.