S02E31 - Cramming for the 2022 CrossFit Open

We discuss the biggest CrossFit event of the year - the Open is coming! Starting this year on February 24, the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history.

For all of us procrastinators out there, we discuss tips on what to focus on in training in the next few weeks to maximize performance for the Open. Sign up today!

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

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Transcript S02E31 - CRAMMING FOR THE CROSSFIT OPEN

[00:00:00] Sam Rhee: All right. Welcome back to the HerdFit with coach David Syvertsen and me Sam Rhee. And this topic is perfect for all of us procrastinators in the world. It's cramming for the 2022 Open. let me open by first. Huh? Let me open by first talking about the open. What is it? It's a worldwide online competition.

It's held each year by CrossFit incorporated through their online platform and it lasts three weeks, only three weeks each week. One workout is. And athletes have four days to complete it for professional CrossFit athletes is the first step to qualify for the games they'll go on to do, to compete in the quarter finals and then the semi-finals.

And then finally into the CrossFit games, 245,000 athletes competed last year in the 2021 open this year, it starts. February 24th, that's 22.1. And then the following two weeks are 22.2 and 22.3 and then the quarterfinals and the semis are several weeks after that. And then culminating into the CrossFit games, which are held August 4th through seventh and Madison.

How do we procrastinators suddenly get all of our fitness done in the next couple of weeks for this open?

[00:01:09] David Syvertsen: Yeah. I always laugh this time of year innocently, not judging where this, like these four or five weeks where open gym packs up. And everyone's trying to do Muslims for four or five straight weeks where Sam and I did a.

Episode on, what to take from the cross it open and what you should do. And like that time period, right. Of basically April through March 11 months, a lot can be. I could say this, there is not a lot that will be done in the next few weeks in terms of progressing your fitness. I'm not going to up my lift by 20 pounds.

No, no, you won't. I think one of the most important things is why are we doing this? Why do we push the open as a, across a gym owner, across a coach? Why do I personally do it? It's a yearly test.

Really? That's the way I view it for most people. If you want to go into the sport, it's a little different story, but it's a yearly test. And I think sometimes it gets misconstrued as any evaluation. I don't want people to feel like it it's an evaluation you're fit, or you're not fit you're fitter than you were last year.

You're not fitter than you were last year. I think that's a big reason why people don't do the open that have done cross a few years. They don't want to have an objective number next to their name that says you're not better than you were last year. And, and I'll get into that, but I, it's an evaluation of where you at with your current state of fitness.

And if you're going to. There's no better time and there's no better proof in the world right now. You need to always be paying attention to your fitness and just overall health that does not mean you're working out four times a day does not mean you need to throw up after all of your workouts does not mean need to max anything out, whether it's effort, weights, reps, whatever

but it's something you should always be mindful of. And every now and then you need accountability, right? You can be one of the most independent thinkers in the world. You need accountability. Everyone does. And I think this is probably one of the most objective points of accountability that across it or will ever get.

I actually think it's probably the most, I don't even want to say one of the most, it's the most objective point of accountability you can get and I want to get away from ranks and scores. That's I think that's something else we could talk about a little bit later on, but I want you to be put yourself out there and test your fitness.

That's what these are Dave Casha we think program these workouts. We'll see. . He calls them tests. And I think that test, when I think about tests, I think about like anxiety of chemistry and calculus in high school where this it's the same exact feeling that you get before these workouts, you get nervous.

Right? Absolutely.

[00:03:31] Sam Rhee: And for me, it's hard because there's a lot of ego involved as well. Yeah. I've done pretty well from my perspective in the past very well. And I don't know if I'm going to do as well this year. Right. And I might not in fact but that shouldn't deter me from doing it and I shouldn't feel well.

Okay. Maybe I'll, I should feel a little disappointed, but it's not going to be me being a lesser person if I don't do as well.

[00:04:01] David Syvertsen: None of your self-worth is really put into. No. Where are you ranking in the open? Oh, it does. It, does

[00:04:07] Sam Rhee: it listen for me? It does. But with

[00:04:09] David Syvertsen: self-worth or confidence,

[00:04:11] Sam Rhee: you know what it's, I know it's an effort in result out sort of deal.

And if I don't feel like I've and I've had years of I've put in a ton of effort and I could see where my results ended up. If I haven't this past year put in as much effort as I have, I know most likely where I'm going to be in terms of where I was compared to where I was before, but that shouldn't deter me from one enjoying the open, because it's a lot of fun for me every year to seeing where I am in terms of my fitness, even if I'm not as good in some instances than I was last year or the year before, because it's more, like you said, a checkup, not like a true test.

Right. And then the third is I'm just competing against myself. Right. And listen, I know I'm getting older. I'm not 20. But I really do want to see where my fitness score compared to myself lies. Right. And I think that this is you have to do that. You have to do that on at least once a year, just to

[00:05:14] David Syvertsen: see where you are.

Yeah. We're not asking you to do this in the spring and the summer in the fall. Just, I think it's something that's very important for you individually to do. Once a year. And that's why I've gotten asked several times over the years. Can we do a bison open in the fall, bison open in the summer?

Just give people some people love to compete and all that stuff. But no, I think it's a yearly checkup. I compare this to a physical, I have a physical coming up, if I went in there and it's a 30 minute physical and I left after 15 minutes, what am I actually doing?

You're missing out on a key part of the evaluation that determines your health. So this is a sign that, it's a three week open. It's not a long time. You come to the gym three times and do a workout. You're done. We're not telling you to do stuff at home, not telling you just to come back and do the workout again on Sunday, even though some do.

But we are telling you if you sign. Log all three damn scores, please. We have, we cross it bison usually has one of the biggest enrollments in the world. I think last year we were, I don't want to put a number out there. I think we were top 10 in the world with how many people we had signed up and we finished fourth in the world, second in the country in terms of how many reps our gym put out there.

And, it's something we do out of pride. Yes. I probably care about it more than most people. It's something really cool to be a part of at here at bison. And we make it a big deal here that we want to be number one in the United States, there's a banner hanging in our gym that we were number one in the United States, two opens ago, number one in New Jersey, obviously.

And that's something that we take a lot of pride in something that can make us stand out. And we think that if you sign up, you're committing to three weeks, three workouts,

[00:06:45] Sam Rhee: If you're a competitive athlete, you don't even need any explanation to do this. If you're a regular athlete who comes in and you've come to bison looking to stay fit.

Take your daily fitness challenge up a notch and do this for three weeks. Yeah. And obviously

[00:07:00] David Syvertsen: log your scores. Yeah.

[00:07:01] Sam Rhee: If you're an athlete who's relatively new to CrossFit. If you want to feel like an athlete, there are very few opportunities as adults where we can really feel like athletes.

And I will tell you when I was at my most unfit, when I first started this, I loved feeling like an athlete. Got me to become more of an athlete just by being put into this situation.

[00:07:22] David Syvertsen: I'll tell you what I'll say this. I've seen this dozens of times over the years. Probably even more than that, the open gets people going to a that's like the starting point to a higher level of fitness that they never thought they would get, but it's because they did the open it's because they got their butt whooped that's because there's pride took a shot, but I'll just say this to any

everyone that ever does the open, everyone that does cross it in any sport manner, which is whether it's a three-week open or you're going for, higher level stuff, you're going to get humbled. So don't be afraid of that. No, I guess some point you get knocked out, like that that's true for every CrossFitter other than the one that wins the games.

Right. At some point you're going to be told. Yep. People are better than you. And it's. So we all go through the same thing there. That should never be a reason to not do the open. If anything, it might inspire you to do more work. I love

[00:08:11] Sam Rhee: CrossFit or the CrossFit methodology, a lot of it has to do with mental toughness.

Yep. My personal belief is mental toughness is a key success indicator, not just for sport, but for your work and for your life. And if you want to train mental toughness, this is a good situation to put yourself in. I've done a lot of things in my life. There are probably very few things that got me as scared or, pushed me like the open hat.

And it's not that I relish going out and seeking these opportunities, but I realize how good they are for me. And after they're done, I love the fact that I put myself in that

[00:08:49] David Syvertsen: position. Yeah. I mean, I, I think the, before I want to get into my three things that we could really focus on to prep between now and the start of the open, I just kind of fine tune some things is I want to make sure that people know when you do things that are.

It brings you to a higher level of fulfillment that you'll never reach. If you constantly just avoid things that are hard. I think sometimes we avoid things that are. Because you want to be in your comfort zone, you kind of just want to stay crammed up under the couch, under the blanket in your bed.

And just feel, feel like, okay, I'm good. I'm safe. I'm sitting up. Nothing's going to ruin me right now. But if you branch out and do things that make you uncomfortable, cause anxiety get upset, maybe even cry . Make you very sore. That'll happen in the open every year. Okay. It's going to bring you to a higher level of fulfillment that you'll never be.

If you just stay under that blanket the whole time. So put yourself out there it's three weeks and I promise you good things will come from it. A promise.

[00:09:41] Sam Rhee: Absolutely. You guys support me. I will support you. That's how everyone feels in this

[00:09:45] David Syvertsen: business environment. Yep. So I have a three it's funny. I had three things I wrote I had at 10 originally, but I was like, all right, this is gonna be too long.

So I had three things that I think between right now we're seven weeks away from this thing. So yeah, you're not going to get that much fitter. And I always tell people when you're close to a comp only bad things can happen. So don't overtrain. That's one of them actually. But I wrote this. Before the open in 2018, and this is something I kind of still sticks with me as a coach.

And as an athlete, number one is intensity rules. All you want to work out with high intensity and that's going to be partially my responsibility as a coach and programmer that we create certain workouts that are high intensity and intensity can come at different levels and come with weights and come with reps.

Primarily speaking, we want to go after. So if that means you need to go a little bit lighter or scale that more, that's what we want, but I want to, the mindset is really what you need to go after this. You need to start figuring out. I'm usually sitting around 10 to 12 reps per minute with most CrossFit movements.

Can I get that to 12 to 14, 14 to 16? And some of that will come from an overwork. Some of it will come from shorter workouts, right? It's really hard to maintain a high-intensity with really long workouts. But when you come into the gym, If you're not like a fire breather where you go hard all the time, try to pick one or two days in a week.

And I would suggest it making it later in the week. Because the open we'll be doing the will open here later in the week. We're Friday, we'll be doing the open on Fridays and then some people do it on Sundays. So that's something that you could start prepping your mind and your body for, to go really hard towards the back half of the week.

And maybe, maybe you start picking Friday at, at bison. We do open prep workouts every Friday. It starts this Friday. And it's a workout that has like an open field to it. I would strongly suggest people trying to get here, but also coming in here with the mindset of I'm going to crush this workout and I'm going to get that taste, like that, like that bleeding lung taste and network.

Yeah. And I think that's a big part of it.

[00:11:43] Sam Rhee: I was prepping for this podcast and one of the things that was most common that I saw out there about making yourself mentally strong for the open was practicing the full sense. Yeah. You have to be able to go all out in your open workouts and you have to practice that like you said, don't practice it every day, but knowing where you can recover and where you have to push is a crucial management skill that will help you when you're in that wad is a skill.

Especially for those with a shorter time domain. Right? So you gotta, they call it the pain cave. You gotta go there. This Friday

[00:12:13] David Syvertsen: is workout eight minutes long. Yeah. Yup.

[00:12:14] Sam Rhee: Visualize yourself pushing to the maximum, like you said, how your body feels, what does that taste feel like?

That sense of achievement. Can you feel yourself actually

[00:12:24] David Syvertsen: getting there? And I think one of the biggest the advantages is doing this is how do you feel after in that. I've seen you full send multiple times. And it sucks during and especially right after, but 15 minutes after an hour, after days later, you're proud of yourself.

You really are. I want people to feel that that's part of what I, it helps me a lot is in some of these workouts, like out at legends, I knew oh, this is going to be terrible. This is terrible. I'm going to feel like crap. I'm going to be. But I've been through that before over the years that like, Hey, I'm going to be happy.

I

[00:12:56] Sam Rhee: did this, the moments I, I remember the most are the ones where they were the worst, but I am the most proud of it because I do know, I really pushed myself on those times and there not a ton of times, but the times that I really have. You want to make a counter in the open, you, why full send on a regular day.

[00:13:17] David Syvertsen: You want to get those extra few reps

[00:13:18] Sam Rhee: every single time. Yeah. For that, for those open workouts, you want to do that and you have to feel it beforehand to

[00:13:23] David Syvertsen: know what that feels like. Yeah. All right. Number two for me was touch everything. So basically that means try to get as many movements in as you can.

In these seven weeks, not every day, not every week. It's impossible right there. I mean, Bob Jennings sent out a movement list to us prior to legends. And I remember we Kathleen and I both thought it was like, oh, these are the movements that we're doing. And then you scroll and then you scroll and then you scroll.

I'm like, all right, there's 80 movements here. It just goes to show, there are so many possibilities. And again, I'll take that as a responsibility, but you might even see in programming. I was like, wow, there's really not as much. As we used to, like once we get away from this like strict stuff that we're doing in a few weeks, the shirt can Sam cert bolt, you're going to see so many movements in the next eight, nine weeks.

And you're not going to see a ton of like repeatability . In terms of alright, this power clean routine that we're on the snatch routine, it's going to be different. And I think that's really important that, that what you guys can do in these weeks leading up to is don't. Try to avoid cherry picking, which is an always all year thing.

If you came to muscle update this week, but you missed deadlift day and the next week, there's deadlift day here, and muscle-up day there go to the deadlift day, right? Like you want to make sure that your body in the next eight weeks is going through as much as possible so that you don't go into an open workout and being like, dude, I haven't done this in 12 weeks, and that's where I think it's, you leave something out on the table. During an open workout, you get upset.

[00:14:47] Sam Rhee: Absolutely. I think Related to that, or two things, like you said, you have to be able to feel comfortable with all the different movements that you might encounter. And also in between those movements.

So you're going to have, the open has what, a lot of couplets,

[00:15:00] David Syvertsen: triplets, couplets, and triplets. Yup. And majority of the movements are body weight. Right. And so

[00:15:04] Sam Rhee: a lot of it is moving with efficiency in between the movements. In the next couple of weeks, you're gonna throw a bunch of different movements at us, and it's not just moving in those movements.

It's how do I move from this movement to this movement? Right? What is my body doing when I'm feeling this? And then I'm going to feel this right. Right. And I feel that mental prep is going to be very helpful because a lot of times you want to stop. You want to take that longer rest. You want to say, okay, I don't know this movement so well, so I'm not going to feel so great with this one.

You have to be able to move well,

[00:15:36] David Syvertsen: almost all of those movements and to build off that this is something that everyone can do every level athlete. Okay. When you're in the middle of a workout and you get to that point, like we all get to those points in the middle of wherever. We're like, oh man, I'm tired.

And I still have a ways to go . And take notes when you're taking a break. Is it because you're breathing or B is your muscles are tired. And sometimes it's both right, but what, what is the predominant reason while you're resting? I want people to be mindful. I just did a workout today with Kevin, your check.

And I got to a point of needing rests on ring muscle ups because of muscle fatigue. That is why I had stopped. I wasn't breathing too heavy, but my muscles couldn't handle. But when I got to the skier in the workout, I was so winded. Like my heart rate was so high. I couldn't really control my breath. That I had to slow down my pace until I got my breath back under control and that's mindful training right there.

And I think I will say in most open workouts, most workouts are complimentary. Meaning the movements allow for you to go after each of them individually. So that the muscles aren't getting too tired, but it comes down to your ability to breathe. So just keep that in mind when you're working out.

And you're like at that point where you're tired, is it more breathing? And if it is more if your heart rate is really high, then yeah, you're gonna have to slow down a little bit. But if it's more about muscle fatigue and the movements are complimentary, you gotta push the pedal at that point.

I think about last year's workout, the dumbbell snatch, burpee, Bosch, and pullovers. How's the repeat. You really never get to a point where the snatches are having an impact muscle wise on the Berbee box on boulders and vice versa.. But , your heart rate just climbs and climbs and climbs and climbs, and just be mindful of that, yeah. You're not

[00:17:13] Sam Rhee: going to build on strength so much in the next month or two. Right. But you can improve your aerobic capacity for sure. And control your heart rate and your breathing.

[00:17:20] David Syvertsen: And it's mindful training. You have to always be thinking while you're training. , the third and final one here is really important.

You can kind of put a slash next to this. It's don't overtrain slash. Would it be, and I don't have this written down, but don't overtrain slash put the attention on recovery and recovery is not just protein shakes and sleep.. We're doing the reset challenge right now. And we're big on hydration getting , those 60 plus ounces of your body, weight in water every day.

And the people that are doing it at a high level and doing it, they have today. They've already told me in under a week, how much looser they feel and how much, whether the, how much better the recovering like they're coming in without that tightness. Like man, I'm squatting or on dead lifting, everything just feels like it's not opening up and it's simple hydration.

I think that the overtrain aspect of that comment right there is it's really common for us to think. I just talked about, oh, there's a lot to do a lot of movements. So. And then you want to watch it again and they want to do some trick pulps and you want to go work your work on your muscle ups, and then you want to come in the next day.

Do you need to know how much volume your body can tolerate? If you're all of the sudden in these seven weeks planning on doing a lot more, I would advise against it. This wouldn't be the time to accumulate volume right now is the time to accumulate intensity, go out to these workouts hard. All right.

But it don't do much.. If you want to come in on open gym and kind of work on some skills, that's fine. That's not, I'm talking about, I'm talking about doing a really hard bison workout and then feeling like you need to come back later on and do more. If you haven't been doing that all year, this is not the time to do it.

[00:18:52] Sam Rhee: I think reset challenge is very helpful this year for me. Eating high quality food, staying hydrated, mobility that's core this year for me, I've been working on getting enough sleep and I feel the seven hours is such a challenge for me. And I just saw a post from, I think, Vivian who just managed to hit seven.

It's hard for all of us, and I'm doing all the things this year to really focus on maximum my sleep effort. I've gotten up to about six and a half, six hours, 45, which is more than I've ever gotten all of that all year. And doing the recovery work that you need to now. we'll pay dividends for two reasons at the open one is your performance will be better.

Your injury risk will be less. I don't think any of the. Wads are, or these tests are programmed to for injury. Like the games might be a little bit more challenging, right? These are relatively safe because they have to be accessible to all. Dumbbell, snatches, burpee box, jump overs, for example, unless you have an intrinsic shoulder structural issue, it's your.

Break anything really, as opposed. I mean, there are some things that you could certainly for sure, but they're very careful to program the

[00:20:01] David Syvertsen: responsible.

[00:20:02] Sam Rhee: Yeah. And like you said, the challenge is going to be maintaining intensity, right? Not, can I lift super heavy? Can I do something that's high skill, that's going to hurt me maximum broken reps, all that right now, they're, they're looking for intensity and, and relative safety.

So if you work on getting your body into the best condition it can be.

[00:20:23] David Syvertsen: You're going to help yourself. Yeah. And so here's a bonus one, free for our herd fit listeners. All right. I started playing around with this last year with a few people. If you do, if you're one of the people that are a little bit competitive with this, and you really want like your max best score, right.

And it's not the way to be, it's not the way not to be. It's just, I know there are some people that want specific score. They want to rank a certain way. Or now with this top 10%, there's a lot of people in our gym that have that. They're on that bubble. Right. They might be able to make it, there's something that you can practice.

We do these open prep workouts on Fridays. And you can come back to open gym on Sunday, starting this week and do the workout again and try to be your score. And I think like we call these repeat workouts, right? And it's always a topic of debate at bison. I'm all about it. If you want to do it, go for it.

I don't think it's bad if you do it. I don't think it's good. If you do it, you are opening the door for more injury, just because of overuse and repeated, moving patterns. But it's something that I think you might want to play around with some, this is such a psychological.

That's sometimes when you really pursue a workout, as hard as you can on a Friday, and then you come in on a Sunday. And you build this pace and you're all right, I'm getting through this part of the workouts that I can get this score and you could beat your own score. Then you get to submit that that's something that might be, if you're someone that has a competitive goal, but you're on the bubble,

that might be a skill that you want to pursue. Trying maybe a few times do a bison watt Friday, come back Sunday. By herself, by the way, you're not going to have a big, dramatic class with loud music. And I, I think it's something that I'm going to have a few of my next level athletes do that are on that line.

I think they might be able to make it, but they're going to have to perform at their high level with a little bit of pressure on them. And I think that what that also does on a Sunday is it puts pressure on you.

[00:22:07] Sam Rhee: It's a challenge that I don't know if everyone should undertake. No, but there's no doubt.

In certain situations where I've redone workouts. It has helped me because there's no substitute for actually going through a work for sure. And. If you feel that it's important for you to improve on your performance, you have to know what that feels like. And there are pros and cons to it, but you won't know that unless you actually try repeating that workout.

And if you have never done that before. Picking or selecting a workout or two before the open and seeing, okay. How does this feel? Because there are certain parts of you that are not going to feel good for sure. And there are certain parts of you that you're going to be burning with desire to beat your score.

Right. And so sometimes getting that mental prep and then, figuring out, okay, I know I should've done better on this. I should've counted. Two seconds that of three before picking up that barbell again should have paced better. Yeah. Those are critical. And I think that if you are a competitive athlete, knowing what it feels like to redo a workout

[00:23:09] David Syvertsen: would help.

Yeah. Yeah, absolutely. For her. So I think one of the last things I want to say about this whole, just like these six, seven weeks is. I don't think this applies to everyone, but I want to make sure that you keep this fun. Like I think that I see, and I see this coming from experience of, I've seen people cry and getting anxious over the stuff.

I don't like seeing that stuff. I do like seeing people that care, when everyone's like, why am I nervous? I'm like, it means you care, you have a pulse, so it's okay to be nervous, but. Remember what we're doing here. It's just a fun thing that we do at bison. Yes. You can view it as a test.

You can view it as an evaluation, whether you like the result or not. Right. It's going to be pretty objective. At some point, especially with some of these workouts, when they start throwing in some of the more complex movements, but I just want to make sure don't let the pride get in the way of what this really is.

Let it be a fun thing. It's a really unique thing. I think this is the most unique sporting event in the world, because what other sport has the elite of the elite doing the same exact thing as the people that watch them at the games, Tia, Tia, tuna is going to be doing these works.

That you're doing, which is really cool. Now you don't have LeBron James starting his basketball season at, Ridgewood high school, with a bunch of people that don't belong on a basketball court. And I just think it's a really cool thing to be. And it's a huge way to support CrossFit.

If CrossFit has done stuff for you, if bison has done stuff for you, I think it's a way to give back and it's 20 bucks . And no, we're not getting the money for it, but it's something that we really value here. And I know that CrossFit values that a lot is. And I think that it's a kind of a no-brainer why should be doing it

[00:24:48] Sam Rhee: Yeah. I wanted to add about the self-talk and anxiety. Yeah. I know a lot of people get really down on themselves. They get very anxious. They know I'm going to be in front of people. I didn't have a judge, but we've been there. And if you end, you know what, this is part of becoming competitive and successful.

If you are someone who shuns that to the nth degree, This is where you learn how to control it. Right. You learn how to not be negative

[00:25:14] David Syvertsen: with you. And you're the one that benefits from it. Right? Whether you like the result of your workout or not, whether you rank here, there, because right now, like we don't know who ranked, like it's not a ranking system for us.

Right. I think that's what everyone needs to know. Right. Absolutely. And I don't know who ranked fifth in the guys last year. No, I don't know who, I don't know who ranked 11th in the girls. I don't care either.

[00:25:34] Sam Rhee: I sort of care, but I

[00:25:36] David Syvertsen: want to get in front of someone. But,

[00:25:38] Sam Rhee: , but you need to be able to control the negative dialogue in your head for everything.

And if you're someone and sometimes I'm in that situation where I keep all this negative thoughts and it's self-reinforcing, you have to recognize it and kick it. And if this is a situation where you can say. it's not productive. This is not a good situation for me to be negative about it, apply that in CrossFit, apply to everywhere else.

Very easy. And you're not going to be able to do that unless you actually do this, you recognize it and you take steps for it. And like you said, it's exciting. And no one is going to judge

[00:26:14] David Syvertsen: you. Absolutely doing worth a damn is going to judge

[00:26:19] Sam Rhee: you. No one. And I will tell you, I have crap the bed on workouts, and I have done great on some workouts.

And I know no one has, I mean, okay. Very few people that I've cared about that actually cared about what I did, but they're

[00:26:33] David Syvertsen: equally important. The ones you put the bed on, right. And the ones you did well on, right. They're equally important for who you are right

[00:26:38] Sam Rhee: now. And the people that care about. Cared, regardless of what I did.

Yeah. And they just wanted to see me do well. And it was all on me and I was, and I was happy to do the workouts and get whatever I got. Yeah.

[00:26:50] David Syvertsen: And we respect you for doing them because I do know it's hard. Like I'm not going to, I love CrossFit let's compete. So I was like, oh, it's easy for you. Like now it's hard for me too.

But I understand I have a different mindset than a lot of people, different experience level with this stuff too. I respect you a ton for signing up, put yourself out of. And doing it. I really do. Yeah. And

[00:27:08] Sam Rhee: for everyone out there, that's all we care about. We want to see you do well. We want you to succeed.

I want you to, we want to be a

[00:27:15] David Syvertsen: part of it too. Absolutely want to be part of like right next to you, like cheer for you when you were at that struggle point. Like we're the ones that want to be next to you helping you out. I

[00:27:22] Sam Rhee: remember so vividly Britt storms, mom,

[00:27:25] David Syvertsen: Debbie Gilmore. Yep.

[00:27:26] Sam Rhee: And I remember being her judge for one of the first.

A long time ago, probably like five years ago or something. And she was so nervous. She almost walked out the back door and left. She literally left and we talked her through it. I don't remember what she did, but she did just fine. Yep. And, she was so happy she did it. And it's one of those memories that I will always have just because I was so proud of her and for challenging herself inspired you a little bit.

Right. But it totally did. And I feel that everyone should be put in that

[00:28:00] David Syvertsen: situation. And just, if you're listening to this you might be the source of someone else's motivation too, right? Like we, we can even get away from you for a little bit and just be like, all right. I understand. You're nervous.

How about the fact that you're so nervous and you go put yourself out there or, you know what, you're going to be judging someone else you might have the opportunity to help somebody else out. So you can get out of your own way sometimes and be like, you know what, me fighting through this adversity right now, there is, I promise you there's somebody watching or there's somebody that can relate to you and they might emulate what you do.

No, if you're going to walk away from it, it quit not sign up. Not some of your scores, throw a tantrum, all that stuff. Somebody's going to do that same thing. But if you're clapping your hands, smile on your face, hard work, pat yourself on the back, pat, other than this back, that's what everyone else is going to do.

That's what bison. That's how Bisons grown. That's how cross it's grown. It's organic. Right? We follow each other's examples. I love it. Cool.