S02E44 THE 2022 CF OPEN IS DONE. NOW WHAT?

The 2022 CrossFit Open was unlike any previous Open competition. Now that the Open is done - what can we take away and where do we go from here? We discuss the programming changes instituted by CrossFit Home Office, the lessons learned and how the Open can guide our thinking regarding fitness and training starting today. We continue to talk about pacing, skill development, and planning your fitness year to make the most of the 2022 Open experience.

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S02E44 - THE 2022 CF OPEN IS DONE. NOW WHAT?

[00:00:00] David Syvertsen: All right. Welcome back to the HerdFit podcast. I am coach David Syvertsen. He is coach and Dr. Sam Rhee. We are here to break down the 2022 CrossFit open. We are not going to break down the workouts individually. We already did that and I'm sure you don't want us to go through that again, but we are going to talk a little bit about,

what you can take away from the open, what did the open actually tests all the changes that we've seen in the open and what we're going to be anticipating in the future? And I think most importantly, I think the back half of this will be, if this is, if the open kind of opened your eyes a little bit, and it got the engine revving about just with the motivation and drive to improve for next year's open, which is 11 months away.

Can't wait Sorta w we have a few things for you guys that, that we hope you can take from, from this discussion and apply to your training for the next year and also your lifestyle. So Sam and any, just opening thoughts on the 22 open in general?

[00:00:52] Sam Rhee: Yeah. The first thing is I want to thank everyone who actually participated in it all the way from the elite elite athletes, all the way down to the people who started a month.

It was awesome to watch everyone compete. I think this was clearly one of the most accessible opens, and we saw that with the number of people that were competing and here at our gym at bison, I loved watching everybody. Absolutely. Everybody do it. Everyone was so gritty. They really gave their, their max effort with it.

And this always reminds me why I believe in CrossFit it's because when I see every athlete. Worried concerned, fearful or confident, just try to take on a workout, a challenge, you really see what people are made out. And I loved that. That was, that was the best.

[00:01:39] David Syvertsen: Yeah. We had a lot of highlights here and I'm sure if you're at a CrossFit other than bison, you probably had the same thing.

People getting their first pull ups, the first charitable. You know, Are actually in their first open workout ever. It's a huge deal. And it goes so far beyond, the, the highlights that you see on, on Instagram about all these games, athletes doing a workout in four minutes, five minutes.

It's it's that's I think that stuff is less important than what happens inside the box that just doesn't get us enough publicity or as much publicity. So yeah, just also a shout out to everyone that participated. Also. Why is the open important if you did it this year this now gives you a foundation to stand.

Uh, you know, An actual objective, tangible foundation to stand on for the next year. And, with the games app, it gives you a percentile for, for where you rank worldwide. I know you'd actually, most people don't actually care where they rank, but it's an objective measurement of where you are in the CrossFit space with certain workouts where you stand after three workouts, generally speaking and what I like to look out for myself.

And also if an athlete asked me to break them down a little bit is I'll go to the right. And I'll look at their scores and, in this workout, they're 88th percentile in this workout. There are 54th percentile and this workout they're 88th percentile. It clearly shows you even if you already knew it that, Hey, that that lift workout is really what prevented you from being a little bit better overall.

And it shows the whole in your fitness, right? Because cross it to me. And just fitness in general is how, what can you do? That's always been my, my stance on fitness dating back to the start of bison is what can you do with your body? And, you can be very healthy and be a runner, but you're not very fit if that's all you do.

And I think that with these workouts, we can break them down on a macro level. Generally speaking to see, all right, my percentile on this workout was my worst. What can I do other than just work on wall walks, right? That that probably would not be a good idea because you don't know if the actual wall walk will ever show up again.

Let's break down the first workout. It was a 15 minute AMRAP at the three wall walks, the 12th, snatches dumbbell lights, natural medium weight dumbbell, snatch, and 15 box jump overs. Okay. The biggest thing, if that was your best workout or that was your worst workout, that was more a grunt style, low skill conditioning piece.

And conditioning is not only about your heart rate. It's about muscle stamina, muscle endurance. Sam on that, what

[00:03:53] Sam Rhee: do you think? Yeah, I agree. I think. It was accessible. I think most of the people, it wasn't the wall, it wasn't the actual skill of it. It was just grinding it out. And 15 minutes for all of those was a very long time.

[00:04:06] David Syvertsen: Yeah. And so 15 minute window, right? That was the longest at work out of the open 15 minutes. All right. And remember guys, the open dating back to the start, I've done a study on every single open workout. The average cross it open workout is right around 12. This year, it was 1230 because you had a 12 minute cap, a 15 minute workout and a 10 minute cap.

So yes, it's a little different when people actually finished the workout in 6, 7, 8 minutes. But for the general consensus that the general timeline you're looking at is 12 minutes. So the 15 minute time domain, that first workout was above average. Okay. And if that's the one that you really struggled with, I don't think it was that much about.

Your wall walkability. It was about your conditioning and be able to push a pace for 15 minutes. So how do I get better at pushing a pace for 15 minutes? Here's a simple rule that I learned years ago, whatever time domain you want to get better at, you need to double that time. And then add another half of that time to that time domain.

So 15 minutes times, two 30 minutes, add another half. That's about 37 minutes, 30 seconds. So you need to get good at working out for 35 to 40 minutes. All right. That is how you get better at 15 minute workouts. And everyone's whoa, they chill. How do you know? So if you're gonna be programming, an open work sorry, an open gym workout for yourself.

Do you need to go do Cindy for 35 minutes? No. I think what you need to do is get used to moving your body for 35 minutes straight. This could be a very low intensity piece. I would actually suggest most of them are 70 to 80% efforts where you're never actually getting to a point where you can't talk.

That's always a good rule for myself. If I have a, if my coach program something for me that says 80% effort. At any point, if you came up to me mid-water and asked me what I had for dinner last night, I could tell you right away without being, that, that heavy breathing, you're trying to stay away from that.

And that is, and that is immediately where some people with conditioning where they say, I want to get better engine work. That's of where the shutter. And I get it because most CrossFit classes are never going to have a 35 minute workout. So you can't really depend on your gym for that.

That's going to be something that you need to do on your own. And honestly, guys, I think once or twice a week would be more than good enough, but I'll tell you what, when I started working out like that, 35, 40, 50 minutes of just constant movement, bike row burpee, slow, slow squat, slow pushups, burpees, nothing overly hard, nothing overly heavy.

I did notice a note, a very noticeable difference in my conditioning overall.

[00:06:27] Sam Rhee: Do you think that's because you're. What Hinch us at about training your body to clear lactate. Yeah. Clear fatigue while you're actually

[00:06:35] David Syvertsen: actively moving. Yeah. So that is going to be, so what we're going to touch on that too?

Probably down the road. Once we, this, our Hinshaw podcast comes out, we're going to probably break it down at some point and break down the course that I took with them. But yes, CrossFitters, and this is one thing he's very adamant about CrossFitters that we, they train the fast Twitch muscle fibers over and over again, and then they rest, they don't do.

And he says that he thinks that's going to be a change in overall programming at some point where instead of doing a 15 minute AMRAP stop or say a five minute AMRAP rest for five, five minute, that kind of role. It's going to be five minutes of intense work, five minutes of slow work. And I'm going to start implementing that into bison soon as we're going to meet with our coaches next week and talk about.

And yes, there's a big part of the clearing fatigue is a big part of beat getting better conditioning, right? Because you can't just go for running and anticipate getting better at 22.1.

[00:07:21] Sam Rhee: Well, I love what Hinshaw says. He says, if you. Do a lot of rest. You're going to get better at rest. And so you need to adapt clearing fatigue while you're still moving.

Yep. Because that is what CrossFit always is. You go ham and it's only just dropped to the floor and you don't move a red line and your end that's, this is a workout where if you red line, you would start going so slow that you would not be able to maintain a decent pace. Everything that you're pointing towards is how can you maintain a really good pace for 15 minutes?

Which means clearing fatigue, because you will be fatigued. You could be fatigued in five minutes and you're going to have to figure out how you're going to keep going with that.

[00:07:58] David Syvertsen: Yep. So if you want to sum that up, guys work longer, but not as. That that's a big way to improve that 15 minute time domain, 35 to 40 minute workouts.

Not as hard, obviously but just training those slow Twitch muscle fibers to help clear fatigue. All right. 22.2, what did a test? It was very simple workout. It was deadlifts and burpees, right? Lethal combination. For some people, this is hard to break down for the general consensus because some people that's a really heavy barbell others.

It was whatever. Some people are really good at moving their body with burpees, others, not so much. What did that test? That was a classic CrossFit workout, in my opinion in that you, you had to be a combination of strong. Or strong and conditioned. And if you do any sort of responsible CrossFit program and most of them out there, I think test this a lot.

This is what you'll see. That 200 rep workout again. That's about the average workout for cross at work. Open workouts is 200 reps, even though if you didn't finish a little bit less there is a certain skill and a certain ability that you need to move that kind of weight, but also not at the expense of not being able to move.

[00:09:01] Sam Rhee: Yeah, this workout probably was my best personally, because I I'm just really good at burpees. But what has changed for me over the past four to five years is just getting stronger on my deadlifts. Yeah. So probably three, four years ago, the 2 25. Wrecked me. I would've gone really, really slow on them. And at this point I've developed enough strength to be able to maintain that.

But since I'm still good at moving my own body weight, that's where this was. This was one that worked out it's. This one was such a misleading workout to begin with in looks so deceptive. These ACE sending reps counts. And again, this was one where I think if people paced it, they would have.

A lot better.

[00:09:42] David Syvertsen: Yeah. Yeah. I bet. I bet if we programmed that a bison in two, three weeks, just like it being somewhat fresh in memory, you'd see some improvement. Absolutely. But yeah. How do you train for this guys? Honestly, there isn't much. I can give you other than don't skip strength. They, and when, when your gym I'm telling you right now, we have a workout today.

This is Sunday. So tomorrow is workout. Again. You guys are gonna hear this a week after we're recording it, but tomorrow's workout. We have some rowing and hollow rocks, and then we have you get to choose EMR. Three back squats, front squats, dead lifts, you get to choose. And I know it's probably not the sexiest working looking workout on paper, probably isn't that fun.

You might not walk out of here feeling wrecked. And we get addicted to that sometimes, but it's really important. It really is. And I still get this heart. And sometimes when we have days like this, like the strength days where there's not like a fancy Metcon in there that the attendance is low, it just bothers me sometimes as a coach.

[00:10:30] Sam Rhee: I love it. I love, I love strength days. Yeah. The problem is, is that we have a lot of really good athletes and their body weight is just, it's hard for them to maintain, like I can think off the top of my head five awesome athletes that are way fitter than I am. I know they are. And yet I outscored them on this just because of the burpees.

Yeah. I don't really know how to tell people, Hey, listen, this is how you get better at moving your body weight. Yeah. Short of, I don't know, losing weight or just getting more robotic

[00:11:00] David Syvertsen: capacity. I know. Yeah. It trusts me. We're in a sensitive spot here. We know that we can't, you can't go tell everyone to lose weight.

It's just not a, it's not true. Not everyone needs to lose weight. This is where, and I want you guys, if you want to hear last year's version of this, we posted this on the Botox and burpees podcast. This was a released, it was episode, season two, episode 15 and 16, and theirs were released April 24th, 2021 and April 30th, 2021.

And one of those focuses. And I think it's actually still, in my opinion, it is the biggest focus of someone that wants to get better. CrossFit is you need to get better at moving your body weight. All right. The majority of movements in the open, you are moving your body and that's it. And it's almost it's that way almost every single year.

So if that leads you down the path of you need to lose some weight for the performance factor. Yes. I'm not talking about your aesthetics. I'm not talking about what your friends think about you. If it is going to be that much easier for you to move your body weight with 10, 15, 20, less pounds, and you have that way to lose, I say that's probably step.

All right. In terms of try to improve your performance in the cross.

[00:12:08] Sam Rhee: It really depends. Like If you know, you're 10 pounds overweight because of your lifestyle and those are things that you can manage. Yep. Go for it. Yeah. If you feel like those are not maneuvers that you can do safely or, or in a healthy way, then listen, don't hurt yourself doing that.

But I do know a lot of people saying, you know what? I really know why. I'm 10 to 15 pounds heavier. Yeah. It's the choices I've made over the past month or two months

[00:12:35] David Syvertsen: or three months. Yeah. And I'll use myself an example. I've been on the heavy side over the past. I've been doing this eight years and there have been stretches where I was little too heavy for, for lifestyle reasons.

And the, the, where I feel it the most is gymnasts. Uh, Going upside down on the rig on the rings. Like I CA I literally catched the muscle of slower and I can't do as many, I get tired quicker. But when I feel lighter, when I'm like in that 10, 15 pounds less I'm flying, I feel like I'm floating when I'm doing these things.

So I think there's a lot of truth behind. All right. Yeah. So to sum that up 22.2, how do I get better at that kind of workout don't ever skip strength and strength takes a lifetime. All right. It's not, it doesn't take two months. Part of the open, you got to start training strength training right now to get better for the next year's open.

I'm going to say that again. You have to start strength training right now to get better for next year's open and always put the attention on moving your body weight. Okay. We do a lot of that at bison, every Wednesday, pretty much, but every week, there's multiple workouts where you're just moving your body.

Have a lot of intensity thought effort, energy into that. All right. Last workout was probably the most classic CrossFit workout of the open 22.3. It had the thrusters, the pull-ups, the chest bars, the muscle-ups a little bit of jump rope and the sending thrusters, which that was the first. And what I take away from that workout is that kind of workouts always going to be the open, even though they've changed their flavor a little bit, it seems like there's always going to be a combination of rig and some sort of gym, a barbell work, whether it's a thruster, a clean and jerk or snatch. But that combination is probably the most common, probably the most fun kind of work out there is for the general CrossFitter.

How do, how does one get better at that kind of workout,

[00:14:12] Sam Rhee: Sam? There's some skill involved, so you have to be good at pull-ups chest to bar and bar muscle ups. And those are all skills that I know a lot of CrossFit athletes at our gym have been working on. And you can make a lot of progress you can by, by working on your poles.

The double-unders, weren't a really big factor this year, but in eight reps, but in some years they can be. And so last year, yeah. So just, you know, double under work is something. You know, We all, when we first started cross, but we all had to learn how to do them. And there are very many tried and proven ways on getting better at them.

Yep. And then what do you think about the thrusters? I mean, it wasn't the heaviest

[00:14:47] David Syvertsen: weight. Yeah. I mean, for some people it was crushed. But, so that was like the point where they got there, where they really got hung up at the end, but they were still able to motor through them. Like I know some athletes that they wouldn't call themselves big, strong lifters that were ripping through multiple reps.

So it wasn't something that really tested strength that much. But what I think that workout tested more than anything was your efficiency of movement, how it impacts the end of your workout. So if you were really moving that thrust or inefficiently at first barbell, but you're trying to go too fast or you're, you're moving.

It it'll catch up to you at the end. You'll be more tired than you should have been at the end if you were not moving well.

[00:15:19] Sam Rhee: I think this workout, when I look at the numbers, I use this one as the gauge for how good are you at real like real quote CrossFit, because the athletes that did really well on this at our gym are the ones I consider.

The quote, fittest type of athlete. Yeah, no, I agree. They've had a good skillset. They have good motors and the thruster weight didn't bother them.

[00:15:42] David Syvertsen: High school got tested. Yeah. Strength got tested. Yeah. Engine certainly got tested. And I think another part of that workout is it really could challenge people's strategizing and ability to adjust on the fly.

[00:15:53] Sam Rhee: It's unfortunate that the other two were so similar and more grindy because if they had three like this which I don't think they will ever will, let's just face it, but this one was the most classic CrossFit

[00:16:04] David Syvertsen: one. Yep. Yeah, so that, that's like a quick recap of the three workouts now, before we go into, how can, what can you take from these workouts and what can you stand on?

Can you strive for macro level and we'll try to break down as best as we can re Sam real quick. How much has the flavor slash the feel of the open have changed as you've been through a lot of opens now. So you have a lot of credibility on that. What, what, what do you see. The direction in terms of the direction

[00:16:30] Sam Rhee: of the open.

Yeah. It's it's inclusivity. That's the number one goal, I think for the open and it w it will continue to be that way. And, and Brian friend mentioned this in morning chocolate, but it's very true. They they've thrown a lot of traditions for the CrossFit open out the window. There's no repeat wild this year, which flabbergasted, most of us, there was no Olympic lifting.

The bar. Yeah. I mean, you could say it was heavy, but it wasn't really heavy. If you look at last year, it was a one, a one rep max complex the year before that it was dead lists at three 15, the year before that there was a squat clean ladder that that's, 2 75, 3 15, and in 2018, there was a one rep max clean.

So there has always been heavy lifting. They threw that out, they threw out a row and and it's only three workouts this year. Yeah. So I feel like. Th there are clearly programming accessibility, relatively short time domains, as you mentioned, longest one was 15, nothing over that. And a lot of body weight.

If you look at it, you have to move well. And they're going to continue to do that. If you're a really good CrossFitter, you're really strong, you have good skills, but your body weight movement is not your best. It's going to be really hard to progress to the next level where you will do great. But you're going to have to, you're going to have to prove that you can move your body, right?

[00:17:49] David Syvertsen: Yes. It's almost like the CrossFit principle. One of the main CrossFit principles is get really good at that bottom tier stuff. First get good at air squats and pushups, stop worrying about your squats snatch until you get perfect at the other stuff. And now easier said than done, and there's a lot, there's a lot of.

It goes deeper than that. You can't just use that as a general statement, but it there's some truth to it. That's all three weeks, I'm not sure that's enough to really find the truest answer of who gets to advance. And I do think that let's say for these people that finished in the top 10%, we had 14 from the gym shout out to them. Awesome job. Very proud of them. But I would say this programming probably helped them a little bit. Not, it's not the reason why they're in, but I will say this, if you were, if you barely made it or you barely missed it, that was probably a programming thing.

Like I could probably manipulate the workouts and the people that didn't make it on the. I could probably replace a couple of people that barely made it just base on that alone. So there, but this is the thing about it. That three weeks, there's not a lot of margin for error. If one of your weakest movement or your weakest kind of workout comes up and your strongest movement does not come up and your strongest kind of workout does not come up, you're screwed.

So I think that I would love for cross with the guarantee that we're going to get four scores a year, whether that's they go to four weeks. And say there's never going to be a two-parter that's fine. Or they go to three weeks and say, one of them will be a two-parter I think four weeks gives them the flexibility of, because I don't like being able to predict things like I like and I feel like I knew what was coming.

Based on the equipment list, what we've already done, the fact that the be inclusive. So I I would love the fact that if the open was four weeks and some years, there's a workout with two scores some years there's not, but there's always a minimum of four. Whereas if they ever said, all right, we're going to keep it three.

But we promise there will be a two-part workout, it's coming at some point and especially if it doesn't come the first two weeks, so that that's like my 2 cents on that. Not that it matters that much. I, that we do get asked for feedback from our regional managers. So I'm going to just throw that at him a little bit.

There, there was not Olympic lifting, well, I mean, I would

[00:19:51] Sam Rhee: say this, if you had to answer, is this CrossFit open representative of what CrossFit is? Yeah, I would say not completely. Okay. It represents some parts of what CrossFit is. Yeah. But, I do feel like they did sacrifice some of the complexity of CrossFit just to make it more accessible.

And I, and I'm totally fine with that because we were able to bring in way more new people at the gym. Yeah. You can't just look at what you did in the open and say, okay, I am a CrossFitter because you're really not right. And I feel like now it's going to be our job as coaches, especially for the relatively new athletes to have to bring them along in terms of skill development for all the things that the open really did not test.

I don't have a problem teaching box, jump overs or bar facing burpees. But when I have to teach a relatively new athlete, snatch or, or Olympic lifting or some of the rig work that really wasn't tested here. And so I just hope that all the athletes that have developed an interest in CrossFit that have been brought into the fold, we can have them continue and not think, okay,

[00:21:00] David Syvertsen: well, Yeah.

Why are you, why are you teaching me this? If it's not, it's not in

[00:21:03] Sam Rhee: the open and that's the part where I'm kind of like, I get it. I have some mixed feelings about it. Yeah. I'm glad we were able to bring a lot of people in, but I also want people to know that listen, if you really want to be good at CrossFit.

And I mean, for whatever reason , this is not truly representative what, all of what CrossFit is.

[00:21:21] David Syvertsen: Yep. Cool. All right. So now let's, let's start breaking down. You know, If you're listening to this right now, and I've had a few discussions and I've promised other people that I'll have the discussion with them at some point, just really busy right now.

So I was like, all right Hey, I want to, you kind of. Kind of up my game a little bit this year, I want to improve a couple of things. And I think, I think we should all be thinking that way. In some regard, like I know we don't need to go across it or die mentality, but I love the, I love being around people that say, I want to a little bit better, just generally speaking and how you get there.

There's a lot of different routes to that a destination. But I'm going to try to give something that everyone can take it from. And then it's going be up to you how deep you want to take this. And this first one is probably a good example. And I can just put it under the tier of your rate of movement and your rate of rest.

Okay. There are. A lot of studies done. There have been a lot of studies done both by big dogs now crafted coaching. I've done my own on this. How many reps per minute does one need to average to consider themself an elite athlete, a top 10% athlete, someone that a top 50% athlete. This helps. It does it.

It's hard to break this down in a short amount of time because movement different movements take a different amount of time. But generally speaking, wall balls, burpees, dead lists, light to medium cleans, right? I am huge on how many reps per minute can you do? And I've heard this strategy so many times in a 22.3 and then password open workouts.

My plan on this workout is to do a set of nine, then a set of seven, then a set of. Cool. Awesome. I love, I love it. That how long you resting, right? Because if someone says I'm going to do a set of nine, then rest a minute and then a set of seven rest, a minute set. And the other person says, oh, I'm doing 9 7, 5 2, but I'm only resting 10 seconds in between.

We're talking about a completely different result. So I want to start challenging. To think about how long are you resting in between these sets? More? I want more thought put into that then. What sets are you doing? How many reps are you doing in a row? How many reps are you doing? Unbroken? How long are you resting?

And that's one thing I always stood out to me about Ryan Rackliffe when he was here, that dude wasted. With transitions. And he actually set things up in the gym so that he could take two steps and start the next movement, two steps next. And that was, to me, that's partially why he does really well with, with scoring any thoughts on that?

[00:23:46] Sam Rhee: Yes, but I mean, the thing is, is Ryan Radcliffe can move at a pace that is an unreal, and maintain that pace the whole time. I think for someone. A little more and mortal like me. I think the biggest issue that I often see is people's first round is their fastest round and their last round is their slowest round.

And even if you can't think every day about pacing so much at the very least think. Can I make the back end of my workout, the faster part of my workout, as opposed to the first one, I have seen so many people who just go balls out at, at the beginning and then they hit a wall and they just slowed down and then they finish wherever they finish.

And if they actually said, all right, I want my last half of the workout to be faster than my first half of the workout. And if they made that. Just that alone. Yeah. Probably would change and improve their pace. Yeah.

[00:24:45] David Syvertsen: Yeah. Refs per minute. Exactly. Pacing sometimes gets taken a little. I think it gets said too much.

Like pacing pacing is not just about. How many, like how your rate of movement it's how long you're resting. I see so many people

[00:24:58] Sam Rhee: the first two or three rounds. Great. And then about if it's a 10 run workout, five or six are crappy and then they go balls out on the last one or two and then, Ooh, that was a great workout.

Yeah, exactly. That's right in the middle where you, where you didn't need to. So can you actually figure out a way to make your back half of the workout faster than your first half? Yep. That's I would,

[00:25:20] David Syvertsen: I usually try to think that. Yep. Good. And it's planning and execution. Okay. But I think the planning part is actually where people struggle the most, because if you can't plan, you probably will not execute.

Okay. So let's use 22.2 as an example, because the math on this workout is really easy. It was a 10 minute workout, had a 10 minute cap. And the reps, if you finish with 200 reps, so it's easy, right? You needed to average 20 restaurant minute. The amount of people that came up to me and said, Hey, my goal is I want to get to this part of the workout.

So let's say, all right, cool. 160 reps. And sometimes the number is based on what somebody else got, which you know, we'll talk about that later, maybe, but that is 16 reps for a minute. Do you realize that, that you want a score of one 60? And you have 10 minutes to get there. That is that rate of 16 reps per minute.

And now if you really want to get detailed, and I know this gets overwhelming, but I'm telling you guys, if you didn't cross it in 5, 6, 7 years, and you want to get better, it's not going to come from trying harder. You need to get, you need to train a little bit smarter. Okay. So 16 reps per minute.

How long does the bar facing Burbank? I don't know, three seconds, maybe four. Okay. How long does a dead lift take you? All right. Just picking it up literally. And then if you want it to go touch and go to reps in our, how long does it take you? Two seconds. Three seconds. So now you can start breaking this down that all I really need to do.

Average of because the deadlift is so much quicker than the burpee, right? It can say it could probably make a case that it takes half the time to do a deadlift, that it does a bar facing burpee. You can allot more time on your burpees and your deadlifts, right? So now you start breaking down. I did this for Debbie works.

She redid the workout. She was on the bubble of qualifying. So we really needed to squeeze out reps and I broke down how long she would have on each single set. How, how many reps per minute, how many restroom in that? Blah, blah, blah, blah. And she crushed her score and I don't even think she worked harder than her first score was the goal.

[00:27:07] Sam Rhee: Not to have to try

[00:27:09] David Syvertsen: harder because at some point, like I actually, I think all these guys, I think all you athletes out there, you try it. I look at you after the workout, you try really hard and you deserve credit for that, but you probably could have done better if you thought about it, planned this out a little bit.

To finish that workout, you needed to average 20 reps for a minute, and I'm going to start throwing some numbers at you guys for general movements. Okay. And it gets a little tricky because some movements have to move like a burpee box, jump over. It's hard to project a ring muscle up, higher skill stuff.

But. If you are, if you're ever averaging 20 plus reps for a minute, you are moving very fast. Okay. So

[00:27:40] Sam Rhee: let me throw something at you right now. We haven't pre discussed this. I'm not actually sure how it'll work. Okay. So Wednesday's workout for example, seven rounds, 10 bar facing very good example. 12 kettlebell swings, 14 wall balls.

[00:27:53] David Syvertsen: Sorry I interrupted you. Say the workout again,

[00:27:55] Sam Rhee: right? Seven rounds of 10 bar facing burpees. 12 kettlebell swings, 14 wall balls. Going into this workout, I'm thinking, okay, how am I going to figure out what my time is? It's a 27 minute cap. What should I be

[00:28:06] David Syvertsen: thinking here? So that's going to be a really cool workout to watch and you get to coach that one too.

I get to go to that one too. It's gonna be fun to watch. That's why I'm telling you. I need some advice. Yes, Sam. Well, Sam usually does the workout that he coaches, he usually does it on Sunday morning and he coaches at Wednesday, but credit to him, he'd literally just got off a red eye flight from California, like hours ago.

So he he's, he's super tired right now. He's, he's running on fumes, so that workout, I own, I almost made it a 21 minute cap knowing that pretty much nobody would finish it. Okay. Maybe like your, your conditioning freaks, someone good. So let's, let's pretend I made it at 21 minutes. Okay. Seven rounds and they work out as you get to work for 30 rest for 30 until the workout is complete.

Right? So it's an interval. So you had to move fast, but I made those reps that the fastest athletes can average that amount of reps in under 30 seconds for the entire workout. Okay. So your fast athletes can do 10 bar facing burpees and 36. Okay. You're fast wall ballers, basically unbroken wall balls.

You can do 12 wall balls in 30 seconds. I see. If you can hang on to the kettlebell, you can do 14 kettlebell swings in a minute. It's 12 kettlebell swings, 14 wearables. Yeah. So I'm sorry. Okay. So then, and that's that same number applies. Okay. So the, the catch of that workout, that will be a good eye-opening piece.

How many reps per minute? Can you average K, because. If you're getting to a point where you start off with 10 bar facing burpees in 30 seconds. But at the end of the workout, you're only doing six. Yeah. There, there there's something that you could take note on your capacity needs to improve there.

If you're going on broken on the wall balls, the first three rounds, but now you get there when you're tired and you can no longer hang on to all those. There's a kind of a point that you can work on that I need to get better at my rate of movement on the

[00:29:48] Sam Rhee: wall ball. This is more of an S a skills assessment test or a capacity test to see, okay, can I get 14 wall balls done in 30 seconds?

Can I get 12 kettlebell swings in

[00:29:57] David Syvertsen: 30 seconds? Your elite athletes in this gym will finish that workout in. Like they think they can probably get one of those movements done every interval and chip into the next. And if you

[00:30:06] Sam Rhee: can't, you can see how much you are getting done. And then

[00:30:08] David Syvertsen: see where you're sitting.

And it's also a good analysis of, do you have two movements that you were getting done, but in one was struggling like the polars and our gym will probably have no problem with that. Kettlebell the the squatters in our gym. We'll get through those wall balls, the engine conditioning, I move my body.

Well, people will get through those burpees. But, vice versa, if you really struggled to move your body, I bet you start strong with those burpees three rounds in, so

[00:30:30] Sam Rhee: this is where you should take notes after the workout and be like, okay, so this is where I am, and this is how you're starting to prep for next

[00:30:37] David Syvertsen: year.

Absolutely. Like what? Yeah, I do think this Wednesday's workout. And again, this, by the time this airs we'll have already we, we, you guys have already done it, but Hey, maybe we'll repeat it. Or you can look at your school. And back from Wednesday because we record all those and just put some thought and analysis into it.

So yeah, that's a good example of that. Workout will be a good example. I think the deadlift one is a good example to look at the only thing that gets a little tough with with people is when skills become involved like a ring muscle up the handstand pushup, the wall walk, it doesn't apply for every single movement, but I can tell you this right now.

If an individual came up to me and wanted to have a conversation about them and really in relation to any movement, I could have that conversation with you. How many restaurants? Like I remember while I was prepping Marissa Eliza, Karen and Julia for the garden state garden stayed opened last October.

It got canceled, but we, they were, they were doing some prep work and we did a workout and we broke down how many reps for a minute they were doing. And I think they were both all around, like in a simple workout, like this like 14, 15 know 13, 14, 15. Yeah. They all started at 17, 18, 19. So if they didn't start at 17, 18, 19 restroom in it.

Okay. But they started at 15 to 16. Their score would have been better so that these are numbers. You need to know, like, where are you at right now? If you're in the 20 to 25, I would consider you an elite athlete for that kind of workout. If you're 10 to 12, then we also have some work to do. All right. So part number two.

Of what can you take from the open? What can your, your personal experience, your cycle, right? Your yearly cycle, but in my opinion, more important, your weekly cycle. And this happens to people every single year. They're not used to going ham on a Friday, right? Because generally speaking, if you work out four to five days a week, you're probably here Monday, Tuesday, Wednesday, Thursday, three times three out of those four days, hard workouts.

You come in Friday, you probably don't always feel great. You get through the workout. It's fine. Exercise, healthy, good job at you, right? If your performance is your main goal, right? And we've, we've done a podcast on this before. Are you more in this for performance? Are you in it for health? It can be a mix of the two.

You can go back and forth, but I think it always helps to know where, where are you leaning more towards? And if you are on the performance side and you really want to do well in the open, you need to prep your body throughout the year to be ready for, to for game day, Friday. All right. What can you do to be ready for game day Friday?

I think you need to start tapering your intensity levels Wednesday and three. All right. So if you want to go hard Monday, Tuesday, go for it. You either take off or taper your effort Wednesday, Thursday, because I don't want you coming in here on Friday. Thoughts.

[00:33:05] Sam Rhee: Absolutely. And I think the older you get, the more important this is.

Yeah. This year I would, in years past I probably over tapered. Yep. Mainly because I had some injuries or whatever this year I felt healthy. I went pretty hard Monday, Tuesday. Went pretty light Wednesday and then just did the workout Thursday night. Yeah. And I felt like that worked out because of the taper.

But I really made sure that I actually was going after it Monday, Tuesday, because I feel like you have to, you have to

[00:33:34] David Syvertsen: improve your game. There's gotta be times where you, right. if I'm, if

[00:33:37] Sam Rhee: I was like slacking and just half-assed it. I don't think I would be ready on Thursday. Like you have to get your body up.

Yep. And then let it recover and then go

[00:33:45] David Syvertsen: for it. And I think this is your best. It

[00:33:47] Sam Rhee: was, but again, I don't know if it was, it was workout specific

[00:33:51] David Syvertsen: or all right. So anyway, the, now this is another thing. Okay. The a and I, I started doing this for myself. I was dealing with injury the past couple months, so I had to change up things a little bit, but my plan and I did it for most of January.

Is I knew that I was going to be doing the open workouts on Friday night. So I started making sure that I was going to be in the Friday four, 15 or five, 15 class. And I, and I made sure that I was bringing the heat. Like I was going to try to really go hard on those classes. And I'm still in that mode right now.

Whether it's my own Friday afternoon workout, or it's a Friday at 4 15, 5 15 class wad, I'm bringing the heat that time, but I will, I start prepping for that mindset Wednesday, Thursday. And here's the thing. If we do that big open party Friday nights, this is where it gets tricky. I talked to Elena about this.

She liked, she crushes workouts everyday at 6:00 AM every day, right? And that night it's a big deal here. We really want as many people to come in Friday night and do the workout and she did it. And. And she, I remember her saying, she goes, I think I could have done a little better on that. Workout it fells Friday am.

And it's, it probably is true. And it's not because she didn't go hard. It just, her body's been on that six, eight, Friday, 6:00 PM clock for 2, 3, 4 years now. I feel like she's still made the finals. Oh yeah, yeah, yeah. So I don't think it really affected, I think I was more like, I think she probably thinks she has a little bit more in her for that workout, but it's something to put thought into that if you, especially, if you're someone that's on the bubble of whatever goal you're pursuing, five, 10 reps can end up meaning.

And if you really do feel like you're going to be on that Hey, I work out best at Friday and, and performance is your goal. Get in there Friday mornings, right? On my goal, we had at the Hinshaw interview, so there was one Friday night. I did not get it in. And then Brock had major issues on 22.3.

So I had to just do it later at night. So there are certain things like you don't want to be a robot and say, I can only work out at Friday 6:00 AM, but if you can control what you can control, right? Those were two situations I could not really control. And I think if you start setting yourself up now, here's another thing I'm not huge on repeating workouts, but I'm not against it at all.

I want to say that again. I think there is some skill and I've, and I've, I've worked on this a lot over the years, dual workout, two days later, do the workout again and be your score. We saw it both ways

[00:36:06] Sam Rhee: this time. I mean, I saw some people cut amazing. I mean, make amazing improvements, saw a couple people where they didn't really change that much.

Um, Some of it, and we've talked about, this is the reason behind why they decided to redo it. Yeah. I think the motivation behind it does play a factor in terms of whether you are improving or not. Because it's your, buy-in, it's your investment into it. And but then there are some workouts that are just not really conducive to reduce as well.

[00:36:32] David Syvertsen: Yes, we did talk about that. That thrust or one, it would be a tough one to improve, but I mean, have you got to go? I just think it's an important skill. Don't do it every week, honestly, guys, between now and next open, if you did this eight times, seven times, like once a month, once every other month, even. I think it would help you understand yourself more.

It's not even for the performance aspect of it, but there are so many people that do the work. They paste the workout so poorly. The first time are, Hey, let's slow this down so that you feel good halfway through the workout. Okay. Fine. It doesn't mean anything on a random Sunday in August. But you might learn something about yourself.

Well, it really does help us slow down. Like it's not just the coach saying it right. And I also think this would be a, just a little bullet point under that is I know not everyone's comfortable about this, but I think videoing a workout every now and then, and just breaking yourself down helps that.

I know you've done that before. And I think one of the takeaways is why. Wow. I rest a lot. Always. Yeah.

[00:37:29] Sam Rhee: Always every time I watch myself, I'm like, damn, I really rests so much. You

[00:37:33] David Syvertsen: learn a lot by watching yourself.

[00:37:35] Sam Rhee: Absolutely. And I think you're right. If I was a coach and I had a competitive athlete, I would force them.

Once a month or once every two redo a workout and see where they are. Yeah. I mean, as a, as an athlete myself, it would be hard for me to make myself do it right. But if I could do it, yeah. I know a real coach would make me do it. Let's

[00:37:52] David Syvertsen: put it that way. Yeah. So I think that's just something like, that's your cycle.

And then the last thing I want to say about your cycle, this is really important too. I think we have a lot of people that are very responsible about this in the gym, so they don't need to hear it, but others, not so much your, your fuel. We'll start 48 hours before your workout starts. So if I work out, if Sam doesn't work out on Thursday nights, what he's doing Tuesday afternoon, Tuesday night with food hydration And sleep is going to affect what he does that Thursday night.

I think there's a common mistake that athletes make that, Hey, I'm working out Friday night, I'll all the I'll eat a good lunch. I'll eat a good lunch today. So it's not sitting in my stomach too much. And I think that's something we can get. I can get deeper in this with you guys with like when to eat carbs, when not to eat carbs around your workouts.

I'm big on not eating within hours of your workout, but on a general macro level. What you'd start doing to your body food and hydration two days will impact your performance. Hydration being a little dehydrated can decrease performance by 25%. So playing

[00:38:54] Sam Rhee: beer pong Friday night, not help Sunday. What

[00:38:57] David Syvertsen: keep talking about that.

I remember we talked about this in the podcast too. This is like, should we not do the open party on the first week? Because some people do it Sunday. I'm like, Hey, that's, you can be an adult about that. That's your own decision. But yes, that's a good point. If you are going to take this as serious as possible, but yes, that would be a better.

If you are like saying Hey, I really need to focus on my performance. You should not be drinking a night or two before that, that performance. And I think that's a huge part of your process and that's something you can work on and tweak. I don't have a template. I hate when coaches have a template you need to experiment with.

With and be kind, write this down. This is where food generals help a lot is. You can really write down if you look at a month worth of what you ate when you ate it in relation to your training sessions, was it a good training session? Was it a bad training session? That, that alone will help performance.

I feel strongly about that. I agree. All right. So the last thing that I. Athletes can take from the open. And this, we were talking about this prior to it went in two different directions and we're just gonna roll with it. You guys can take whatever you can take, whatever you want. You could agree with it.

You could disagree with it. I don't really care. Because I'm not saying I'm right about it. It's just something I've noticed as a coach and as an athlete, your, your your training environment and who you're training with is often the separator between. That, that extra 5% you're trying to get to, or the 5% that you left out on the table, and we're going to go two different directions on this.

We're going to be positive first, right? Especially at a gym like this bison, it's a very unique gym, incredible fitness level. Number one in the north America what's up. But I want everyone to know that there are so many athletes in this gym that you can pretty much go to any class at any day.

And there's going to be someone in that class that will put. If you go in with the right mindset. And I see it all the time. Like I think there are a lot of people that come to the gym at certain times because they saw someone signed up, whether it's a friend or not, they want to push. And if you are leaning towards a top 10% goal or a percentile goal, any percentile, top 80%, whatever, you're in the camp, you're now. Against other people, right? That, that percentile goal does not come from you. Trying hard. You are beating other people, right? If you don't get to the goal, you got beat by other people, that's it that's objective. And I think it would pay throughout the year, be responsible, be mature about this, but quietly competing with other people to get the most out of yourself.

[00:41:17] Sam Rhee: Absolutely. There are reasons why I'm at Frazier tickler. Trained together. They were competing with each other, but not directly against each other. So there was something healthy there. Yep. I mean, we all know when, you jump into a class just because you get that extra kick.

Absolutely. From working out with others. And if you have someone that you can compare yourself against reach and we all do. I know I do. I look at the numbers and I'm always looking at somebody else. I know people have told me that they look at my numbers and whatever you can do to motivate yourself that way with someone.

[00:41:50] David Syvertsen: Yeah. Is, yeah, Sam and I like both not to put us out on a pedestal, but we're both pretty disciplined. If we have to train by ourselves, like we can go get quality work in by ourselves. We've done it a lot. And it honestly, it's not. But we're disappointed. We have we have goals and we know that you can't always depend on, on your buddy being there or class.

There are some stuff you need to do on your own.

[00:42:10] Sam Rhee: Well, that was the con that I think you were about to mention, right? Which is, and we've talked about this before. If you need your latte before you work out every time you need that buddy, with you every day to work out with that's your dopamine hit, which we talked about, then, then you're now relying on all these external factors to get you going constantly.

Occasionally they're great. Dopamine works great. If it's. Always the same repetitive pattern

[00:42:37] David Syvertsen: and you're not adding layers to it. Every single, like you're just constantly looking for a new fix, a new

[00:42:42] Sam Rhee: fix. That's exactly right. So if you say, oh, I have to have my workout partner with me every time. Otherwise I'm not going to do well, you won't do well.

You're not going to do well. So you know what? Maybe you need to learn how to work out by yourself and be self-disciplined and then only occasionally, so you have to find that happy medium that works for you. Yeah. Fun.

[00:42:59] David Syvertsen: Like I think everyone should take this as a challenge, do things by yourself.

Good. Go do a two K row for time by yourself, in the gym on Sunday afternoon. And no one knows you're freaking doing it. How can you PR that? Let's see if you can, you're on the right track. If you're not even close or you quit you're in a bad spot. All right. And so I also think when it comes to other people, I think this is going to be taken wrong by some it's.

Okay. That they're, you should try to find some people in the gym that you actually are trying to be, and they don't need to be. And I, and I think this is where bison has not had an issue with this in so long. And I'm so happy. Like we had dealt with it the years ago. I really don't think it's an issue in more of my opinion.

But it like, this helps me, I'll say this right. And there's a running kind of low skill, low to medium weight workout and own puts a score up there. I'm trying to beat that dude, even though I know I probably can't in that kind of workout. I thought you were friends with them. I am friends with owners, but I am trying to beat him.

All right. And like there's no, there's no doubt about it, but him and I can both handle that. Dave Boke if there's art, Brian DiCarlo, those are in my opinion, those are the two strongest lifters in the gym and there's a very heavy word. That, if I can be somewhat close to them, I know I'm in a good spot.

I am trying to beat them. I'll say that right now. Put that out there. If there's a heavy lifting workout and they're in there, I'm trying to beat him, but it never gets to the point where it's like a distaste or dislike or jealousy. That's where it goes down the wrong path. But that is what's helped me be a competitor over the years.

I'm trying to beat people and. That I think we all need to put some thought into this, that when you're coming in and you have a competitive goal, if you have a percentile goal, you have a competitive

[00:44:35] Sam Rhee: goal. The caveat to that I would say is, is that you and I, I know you because you've done this for a long time.

You move excellently through it. It's not like I'm going to, my form will break down to get those last five reps. So I could beat quality move, or add 15 more or five more pounds just because even though I'm not. So great about it. Yeah. I won't cut standard short. No. So if you maintain your standards and you can still shoot for a number that someone else has put out there, that's awesome.

But it does take practice and some trial and error to know what you can push and what you can push. I'm not going to say it's for advanced users only. I'm going to say everyone should try that. But you should also know, don't don't sacrifice a form consistent. To try to be overly intense with something.

[00:45:18] David Syvertsen: Yeah. And this just, it all comes down to interpersonal maturity. I don't think every athlete here really uses the gym to its mass capacity. When I, when it comes to the people. I really think that if you, there are so many good athletes here and so many kinds of workouts that so many different kinds of people are good at that you really have.

There's always somewhere. There's always someone that the team you can try to chase after it, whether in a particular workout. And I really think that could be to your advantage. As long as you're mature about it and you really are doing it for the right reason.

[00:45:48] Sam Rhee: Yeah. I have to have a healthy ego. Like when boat crushes you on a workout, you don't sit there and sulk for five days.

Never happened. You only

[00:45:56] David Syvertsen: sold for one day. Yeah. And no, but like it, and like that it does help. And I've I've trained with people that are better than me. And I do feel like my best results are the best shape I've ever been in is when I've trained with. And I would always get beat and I've never got upset about getting beat, is that, does that make sense? It's it's I do think I break down people all the time after workout, watching how they act. And sometimes it seems like they're truly upset because somebody else beat them and I'm like, man, you're just, you're not using this. Correct. Like you, you learn from those and that can help you so much in the big picture.

Stop giving a damn about where you fucking rank on, sorry, where you rank in a, in a particular workout. It's so irrelevant. All right. And one more thing just popped into my head that I want to tell people to focus on in relation to the open is we, we, we brought up state. This gets a little dicey sometimes in the open in our gym and people get a little competitive with each other slash they're trying to reach their top end goal, put a lot of attention into standards and it gets old here.

As an athlete sometimes Hey, handstand, pushups, your butt, can't touch the wall. Then, we still see people with their ass all over the wall. I think the handstand pushup.

[00:47:04] Sam Rhee: Yeah. My respect for athletes really is in proportion to how well they move, not what their score is. But when I see someone short something. When, and, and listen, I give a lot of people the benefit of the doubt, because a lot of times you just don't know that you're squatting to depth 101 or whatever.

[00:47:21] David Syvertsen: Yeah. It's not, it's not always a mental cheating,

[00:47:22] Sam Rhee: right? Yeah. But I, when I do see people and I feel like it's intentional, that they're shorting it.

I am sorry. I just, yeah, it's hard for me to respect

[00:47:33] David Syvertsen: people like, yeah. And that's where, and that's where we as coaches and me as an owner, like I get a little, perturbs on times when someone needs a certain judge and there's some emotional factor there, so I'm cool with it. But other times I do think there's someone like, Hey, I'm going to get away with it.

If this person judges me. And like simple shit, like a burpee, getting like shredding a line on a burpee Squatting all the way down, standing all the way up. And I'll say,

[00:47:54] Sam Rhee: you know, Pull ups,

[00:47:55] David Syvertsen: chin over bar. Yep. Yep. All these things like we don't, like I judged Randy the other week. She did 22.3.

She got to the jumping chess bars. Like she was trying so hard. She was like two inches short over and up for seven minutes straight. That yes, there is a huge part of me that just wants to say like, all right,

[00:48:11] Sam Rhee: that's fine, dude. I, I. My son, Nick. Yeah. And I know ripped him like oppositely

[00:48:17] David Syvertsen: in times. And he was upset.

He was upset and it's hard on, trust me, it's hard. But I just think that that's a, that's a very vital route to getting better across it is doing things correctly. Standard. Expecting someone, an outside judge to look the other way. I'm like, I'll tell you the, on the deadlift workout, the deadlift burpee workout that I did well on, but I watched it and I know with my mixed grip, my arm is naturally like.

And I'm trying to move so fast.

[00:48:47] Sam Rhee: It was so hard to judge you on that workout. I will tell you. And I, I actually went in and watched some games athletes afterwards to see if I was holding to standard. And it was to standard. Are there actually a lot of games, athletes that did worse in terms

[00:49:00] David Syvertsen: of standards?

I took my video and I sent it to a games judge. Yeah, because I just want us like, Hey, look, I'm not going to like, go change my score. But I was like, I need to know for my own sake, because I. Straddle the line, not because I'm trying to treat, I'm just trying to go as fast as I can listen. All games, athletes.

Yeah. So I sent him the video and I said, Hey, is, if you were judging at the games and you saw this, am I bouncing my barbell? And he said, yeah, You're not bouncing your barbell. He goes, but we are told to look for the elbow bend prior to like it bending more before it gets to the ground. So I'm like, man, it is closed.

[00:49:31] Sam Rhee: You know why? Because you're letting the inertia of the barbell bring it down. And that's all you're doing. You're just letting the barbell fall. But

[00:49:39] David Syvertsen: you're, it's almost like someone bouncing at the bottom of the squat. Like they're just falling in and coming back.

[00:49:43] Sam Rhee: That's exactly right.

And so when I saw that and. I w it was really hard at the moment. Yeah. But then when I went and looked at games, athletes, I said, listen there. Yeah. It's that, that elbow

[00:49:54] David Syvertsen: pen. So what alluded to this one year? They said they used all metal plates for the Della fork out. Oh. To prevent them so well, not even to prevent it.

It's just like people were moving that way, but there is no bounce. Like when Robert bounces on rubber, it's going to bounce. It's going to trash concrete if you're. So I think they had a special flooring for that work. Yeah. But I just, you can't do that at the gym. There's no way we're never doing that at bison.

We have a new floor, but like even Adam Ranson told me last night, he goes, when you were doing your wall walks like your second foot. Like Jew. It was so hard to see if your hand was moving too early, but I'll say this right now. And I've told you this. I told Adam please no rat mate.

[00:50:28] Sam Rhee: I was F I wasn't afraid of what I was most afraid of is that if I didn't judge you correctly, you would be the one most mad at me holding you back for giving you a score that you felt was not appropriate.

And so I know you hold yourself to a standard. Yeah, I hope I don't mess this up.

[00:50:47] David Syvertsen: I really do appreciate, I want everyone to hear this. I appreciate when a judge, no rubs me, like I, in my head I'm like, thank you. I really, especially when there's people watching like theirs and that the end of the, my deadlift workout, my head touched the barbell.

Yeah, I got up. And then you came back down again, came back down and it's you want people to see that because. It would be one thing. If I'm up there saying standard standard, then I don't do it. Then it's like, all right, well then I'm not going to do it either because the members of a gym will follow what people do that are in charge and the discussion.

Yeah, that, I want to talk about that with standards, throughout the most of the year in relation to this kind of thing, like you're open your, scratch, all that your scores in, in July and August, don't matter, your workouts. Do your plans, do your approach, your quality of movement, your scores don't matter.

So if your scores are a little less, but you are really holding yourself to a tight standard and it's, it's going to go, it's going to speak volumes about you as a person, but I also think it's a better route to getting better across it. All right. So guys, thank you for listening. That was a little bit long.

We broke down the open kind of broke down. What can you take from the particular workouts in regards to your performance? And then what can you take on a big picture perspective? And now it's going to be on you slash maybe have some discussions with us as coaches about how to break yourself down as an athlete.

And what can you do to improve your performance for next year? We've got 11 months and we'll see you there.