S02E39 How to CRUSH CrossFit Open 22.2

This is a special episode of the HERDFIT which dropped TONIGHT right after the CrossFit Open @crossfitgames live announcement of the second event, 22.1. Sam threw down with special guest coach Adam Storms @storms_8, and then along with Coach David, recorded their hot tips and takes for our first Open Workout of 2022 at CrossFit Bison.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

M: 225-lb barbell

W: 155-lb barbell

Time cap: 10 minutes

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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S02E39 HOW TO CRUSH CF OPEN 22.2

[00:00:00] David Syvertsen: All right. Welcome back to the podcast. Special edition 22.2 analysis. With my cohost, Dr. Sam Murray and very special guests here also coach Adam storms. He's really comfortable in the camera right now. This episode is brought to you by his fit aid, which he's going to be drinking during the episode.

But guys, you guys just took on 22.2. If you cannot hear them, I can, they're still breathing heavy. They literally just got done about 15 minutes ago and the. Is an ascending and descending ladder of two movements, deadlift some burpees. So you do one of each, two of each three of which all the way up to 10, and then you go back down to nine of each eight of each sudden reach all the way down to one that is if you finish it as a 10 minute cap, which is very fast, it's a very short cap for this workout.

Real quick. Uh,

[00:00:48] Adam Storms: Lower back, lower back, but

[00:00:50] David Syvertsen: safe, lower backfield, lower back, a little beat up, but he feels safe, Sam,

[00:00:54] Sam Rhee: Same I don't know how safe I feel that it was definitely my lower back at

[00:00:57] David Syvertsen: the end. Yeah. That's when this workout came out at three o'clock, you get a lot of texts and some messages and you just watch some of the feedback online and.

I think I had a few different PTs be like, dude, this is on the dangerous side, this workout. And a lot of people that have back issues or I've had past back issues, they immediately got like that nervous tick. You guys are relatively safe with back there. You haven't really had any serious issues back there, but both of you guys are in my opinion, squad.

Like a lot of people, a lot of us were either pullers or squatters. And both of you guys are more squatters. What do you, and that part of it is body tight. Part of it's is how you've been training. What did you go into this thinking about the dead lifts?

[00:01:38] Adam Storms: I guess just trying to go till while I wanted to go unbroken, at least for,

[00:01:43] David Syvertsen: okay.

So the 1, 2, 3, 4, 5, all broken

[00:01:46] Adam Storms: and. Yeah. Like you just, in your head, once it hits out point where you, like I said, you gotta be safe. And I felt where it was just starting to burn. And I was like, okay, I don't want it to pop. So just back off for a minute and go,

[00:01:58] David Syvertsen: go again. Okay, Sam,

[00:02:00] Sam Rhee: 2 25 for me is pretty heavy.

It's something that I can do now reasonably well, but even a couple years ago, that would have been a struggle. So I stuck to twos from the get go. So I started with one and then two, and then even on the round of three, I did two right one. And the only reason I did that was because singles are safer, but I really wanted at least some of the.

Inertia that the recoil, which makes it a little more efficient. Yeah. So that was a compromise for me. Okay. Yeah.

[00:02:28] David Syvertsen: That's something that everyone should put some thought into on the delis. A, both these guys had the same approach. They're both strong guys. They can both move to 25 safely and they both have done it several times.

But even though this is the open, they're both went into it saying gotta be safe. It's not worth getting hurt over right at on this kind of I don't want it like more of like a um, intramural level, it's competition. Yes. We're all trying to do well, but you don't want to compromise the way you've been training all year.

You're safe when you train and you want to be smart here in this environment as well. Let's talk real quick about the depth of strategy. So these guys had a few touch and go reps. Sam had. Calculated to unbroken here to him broken here, Adam, when I'm broken all the way to five, the thought behind doing singles.

I think I gave that advice to a lot of people today that reached out that at some point it's okay if you go to singles, but. You do get some recoil, right? Rubber on rubber. There is a standard not allowed to actually try to actively bounce the bar, but when you are going touch and go reps, the bar is naturally going to bounce a little bit, it's rubber on rubber. So when you do touch and go reps, right with any sort of inertia on the way down. That recoil at the bottom, like it does bounce off the ground a little bit and I, I always kind of equate it to you're skipping two inches of the deadlift when you do that. So there are in some situations, the touch and goat can be easier to a point singles.

How many, at what point were you doing singles storms and the set of six?

[00:03:51] Adam Storms: No, I think he got to the set of nine where I did five. I think two and then three, three or

[00:04:00] David Syvertsen: 1, 1, 1. Okay. Yeah. When you get tired on dead lifts, where are you feeling that local fatigue? Is it quads, hammies, glutes back everywhere.

You got lower back, lower back. Just not much. No, I

[00:04:13] Adam Storms: can't see

[00:04:14] David Syvertsen: squat. So yeah. Well, so yeah, you can't see these guys' legs on camera right now, but Adams storms has to have special pants and shorts made for his quads otherwise, and I've seen it in action. I've seen him rip shorts while he squats. So that's one thing I want to touch on, and w when we live, we do want to feel that the tension in our legs as much as possible. Right. And it's easier said than done. And it's easier for me to say that I didn't do it right. But if you guys can get to a point early on in the workout, the set of one instead of two, instead of three, where you really feel like you have.

Standing the bar up rather than picking it up. That's always a concept. I try to tell myself and others that you really want to feel like those legs are driving that bar up. And I think it can help you out later in the workout, Sam. Yeah.

[00:04:58] Sam Rhee: I started to feel fatigued in my posterior chain and my hamstrings and glutes.

And that was, to me that felt good that I was being tired in those areas. But the problem is, is that. Starting to come down on the backside of the workout on the set of 10, 9, 8. And I had to maintain a certain speed because I felt like at that point, It's where the rubber meets the road.

A lot of people are going to start to slow down there. And if you really want to get a good score, that's where you start to really have to push is at that eight or 9, 8, 7. And I was like, I'm not, I'm not gonna slow down here. Right. Right. Right. So I started to back it a little bit. It was more hinges on my back.

I guess I'm going to look at my video, but I know I was rounding and that was a calculated risk on my part because I just felt like my glutes and hamstrings were just totally fried

[00:05:48] David Syvertsen: at that point. Yeah. Now, we're spending a lot of time talking about the Dell ups here. There's also a ton of bread bar facing burpees in this workout that I think a lot of people are probably even more worried about the, what was this workout more about for you guys?

[00:06:03] Adam Storms: Which movie? Uh, I guess dead lifts like the burpees. I think Sam and I were talking earlier. Like it, it wasn't too much in the motor. It was just trying not to red line on the deadlifts. Got

[00:06:14] Sam Rhee: it. Sam. Yeah. I mean, Adam and I have pretty similar body types. Really tall. W I mean, Adam generates more. I mean, he, he packs a lot of power and he has a really good motor and I'm like him in that way.

I'm just about 20 years older this bit, but for us, the burpees, I mean, for me, it was not a huge issue. It didn't feel like an aerobic fatigue issue. Yeah. But it, it really depends on your skill set because they're going to be people where they're going. Completely wiped on the burpees and not have too much trouble on the dead list.

So it's going to depend on what your strength

[00:06:53] David Syvertsen: is. So I also think there's some thought that needs to go into, like we're talking about these, let the leg drive moves to deadlift. When you're jumping over the bar, it's not a high jump. It's not a far jump, but that tension that you come out of the burpee, with either one or both legs you're in that, like that knee flection position. So when you're in that knee flex and position, your weight's on your toes, your legs get tired. I don't think people realize that often on a burpee, how much your legs are engaged, and then you have to go to the deadlift and you're trying to use your legs.

And I think that's where once that local muscle fatigue takes over and that the, the juice is just isn't there. That's when it's an ineffable. That your back is going to be you. So here's one thing I want to ask you guys. Do you think people should wear a belt?

[00:07:33] Adam Storms: I mean, me personally, I just, I, I like to be strong with or without it, so that's just

[00:07:38] David Syvertsen: me, but yeah.

Yeah, you don't wear a belt that often right now. Rarely ever.

[00:07:43] Adam Storms: Yeah. But I mean, everyone, everyone's their own individual. You have some previous injury or anything, or you need to squeeze your core against something. Yeah, yeah. Yeah. What do

[00:07:53] Sam Rhee: you think, Sam? I think it's, I don't wear belts almost ever, but I think it's totally fine to wear a belt.

If you feel comfortable doing a bazillion burpees with a belt on, you're not going to have time to take it off and put it on or loosen it and tighten it, but you're going to. If you're going to wear a belt, leave it at one setting and do the workout. I strongly recommend you don't adjust it in between sets.

And if you feel comfortable doing that, I'm sure there are going to be some game athletes that do the whole workout , with a weight belt on. And that's totally fine. Yeah,

[00:08:23] David Syvertsen: I've done workouts like this with them without bowels before. And it does impede the breathing process. And like Adam Rams. And I were talking about this workout prior to you guys doing it.

And we're both big, like belly breathers. Like we like to suck a lot of air into our stomach as we're doing the lift. And I'm really bracing there. It's hard to do that with the Della while your heart rates jacking up, so it's easy to do that in a power lifting setting, but in this kind of workout where the heart rate is going to increase.

I would probably recommend against it, but not for everyone. There are some people either when it's a past injury or that's neurological, like they need to add the belt on probably won't make that big of a difference either way. And if it, if you feel safer with it, just keep in mind. I always tell classes this, like the belt's not going to prevent an injury.

If there's something going on in there, it's just gonna kind of numb the area a little bit. So you just got to make sure that it's not doing that for you. So you guys both got into the backside, right? You guys got all the way up the ladder and then you came back down the ladder a little bit.

Sam, what set did you finish?

[00:09:23] Sam Rhee: Uh, I finished around a seven on the backside and I got into the sexes. Yeah. So I got three deadlifts into the sick and

[00:09:30] David Syvertsen: storms. Where'd you get to, do you remember?

[00:09:31] Adam Storms: I was six dead. Listen

[00:09:33] David Syvertsen: to. Okay. So you guys were pretty much within probably 15, 20 reps of the workout. So Samuel you 1 61, yes.

And storms. You were 34. So you guys can use salmon, Adam as a little bit of a reference point here. If you're trying to build out a pace for yourself I'll say this, even if it sounds bad, it's, it's probably very few people are gonna finish this workout and that'll probably be how we end what your prediction on that is.

These guys are pretty fit. They've been crossing for a long time. They don't get beat up by burpees. They're not going to stop at some point. And they're both pretty strong. They average somewhere between 13 and 16 reps per minute. And that's something that we should all kind of go into this workout.

Thinking about what goal do I want on this score? What score gold score do I want on this workout? Do I want a hundred? Do I want one 40? Do I want 180? Do I want to finish and get to. You got to start putting some thought into how many reps per minute, you gotta be moving out. So if you want to finish this workout in 10 minutes, that is 20 reps per minute.

The bar facing burpee is a slower movement pattern than the deadlift. So that, that you can kind of play the game like four seconds for burpees, two seconds for a dead lift. And that averages out to be three seconds of red. That's 20 reps a minute that does not factor in transition time. So I think that's something.

If you guys really want to look into create a goal for your. You can use these two guys as a reference 0.1 61 30 ish, one 40 ish. As reps for a minute, did you guys have any sort of planning like that? This is kind of, this was a hard one to gauge from the outside?

[00:11:00] Adam Storms: Yeah, I think Nick was saying, I always starting my round of six at a minute.

So

[00:11:07] David Syvertsen: yeah, that was gone too fast six.

[00:11:08] Sam Rhee: Yeah.

[00:11:09] Adam Storms: And so that first bit flies by, and then you, you realize what time it

[00:11:13] David Syvertsen: is. So when you finish the set of six, everybody, that is, that's 20% of the total reps in the workout. Just starting. Yeah. Starting, right? Yes. So you're just under that.

Okay. The minute 30, that's still pretty fast. Yeah. Yeah.

[00:11:25] Adam Storms: And I. That's where it gets you. Like when you're cycling the two different movements, you, you feel good. Like you can be fresh on each one. And then when you start doing the same movement for higher reps, that's where it starts burning. Yeah. Yeah.

[00:11:37] David Syvertsen: Okay.

Sam,

[00:11:38] Sam Rhee: I didn't know what my pace was going to be, like you said. So what I decided to do is just. Try not to stop moving. Okay. So I would just think deadlift, burpee get up don't and try not to step away from the bar on the dead list. Yeah. That's big. Try to stay near so I just felt don't feel like you're taking risks.

Of course I'm pausing somewhere. Cause otherwise I'd be going faster, but I wanted my self to psychologically feel like I was. Stopping for anything. Okay. And when I looked up around five minutes, I was really close around nine or 10 somewhere around there. So I felt like wow. I'm I could actually get farther than I thought I was going to get some good, but then you get down that backside and it just smacks you in the face and you cannot keep up that pace.

And that's where. You're psychologic makeup comes into play because if you are relatively fit, that's where you don't want to go faster. That's where you have to dig and push, right? Because a lot of people are going to start slowing on, on that side and whatever you could do. And, and there is, when I finally got into seven and six is that was when I started to find.

Go I just like, yeah, just can't I can't right. And that's, and so it's, it's going to be so interesting to watch people on that backside because as Adam said, you feel great. 1, 2, 3, 4, you're done in a minute, five, six another minute. And then you start to hit those high reps and. That's when it's going to be, what do you have?

It's 10 minutes. You don't have time to sit there. If you sit there and rest for 15 seconds, you can kiss a really good score. Goodbye. Yeah, you're

[00:13:18] David Syvertsen: gone. That's a big chunk of reps right there. Yeah. My last question, if you guys have any other thoughts, what is the over under? You have to come up with your own over on there on people that can finish the workout in the gym at, from, by.

Is it finishable? I mean, the games athletes, we just want, they barely, by the skin of their teeth on the women's side, the guys were a little quicker, which is common in burpee workouts, just because the upper body strength with the burpee. But I think I did see no Olson was seven 20, but I think, I think you'll see a lot of female competitors debate at the top end, but what is it?

I,

[00:13:47] Adam Storms: I think our gym I'm going to put her on the spot. I think Karen is going to finish.

[00:13:54] David Syvertsen: Adam did not go for a number. He went straight for the name. All right, cam, you got some pressure on you. Now. I told Karen, I was like, wait, when you put up a nine round score in that workout, people are going to be looking at um, you know,

[00:14:05] Sam Rhee: she can go really dark , and she's got that motor , and she's very efficient perfect combination of the power plus the motor on that one.

Yup. Six six people are going to finish. I think

[00:14:15] David Syvertsen: Ramzan said that number two. So was six people right by us. And that challenges for you? Anything else, guys?

[00:14:19] Adam Storms: Yeah, with the with the burpees, like warmup with our good rhythm with those like just find a pace that you can, you can say steady does the whole workout.

And for me, what worked was. Like I bring up one leg and then as the leg comes forward, it goes in front of it. And then I jumped. Yes. And then, so the other side would be the opposite foot, right? There were some like, as it got into the later rounds I just started to connect. And so the same if I knew if the same leg came up twice.

Yep, yep, yep, yep. Yep.

[00:14:48] Sam Rhee: I think it's so much better to have no two foot takeoff, two foot landing. It makes it so much easier in the ass. And when you're in the middle of. You feel freed to just be able to step one foot over other foot over it doesn't matter. I think that was a smart call by them. It really helps.

And it allows you to focus on just moving as opposed to your

[00:15:10] David Syvertsen: technique so much. And if you don't know what Adam's talking about with the whole, like one foot. Out of the bottom of your burpee, like the one foot step up, it's a, it's something worth practicing. It's actually a great way to save the low back in this workout.

Because if you think about you're going to be in that like low back flection, hip flection position for almost the entire workout, other than the fact that at the top of your deadlift. So it actually takes a little bit of pressure off that little. If you step up from the burpee. So if that's something you're kind of nervous about, I would do it from the start.

Not just when you're tired. All right. I thank you guys. Good luck on 22 points, you go crush it. Good luck.