S02E48 2022 CROSSFIT AGE GROUP QUARTERFINAL WRAPUP PT 1
Welcome to The Herd FIT Podcast @herdfitpodcast with Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. This podcast is aimed at helping anyone and everyone looking to enhance their healthy lifestyle through fitness, nutrition, and most importantly, MINDSET.
The next stage after the 2022 CrossFit Open is complete! Special guests Daniel Coda (@dannehnj) and Kelly Cavin (@kcavandfam), Dave and Sam break down the 2022 CF AG QF workouts and recap a fun-filled weekend with top 10% of age-group athletes from each division.
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S02E48 2022 CROSSFIT AGE GROUP QUARTERFINAL WRAPUP PT 1
[00:00:00] David Syvertsen: All right. Welcome back to the HerdFIT podcast. I am coach David Syvertsen I'm here with Dr and coach Sam Rhee and also two very special guests that are both very tired, very worn out. We have Dan Coda. from the viewer's perspective on the left and on the right, we have Kelly Cavin.
All right. Thank you guys for joining us. We just, within the past couple of hours finished the 20, 22 masters quarter-final stage. And we've done a couple of episodes on that when it comes to what it is. We know we can talk about the workouts, but we just want to give a quick shout out to all the people from cross at bison that participated in the weekend.
It was five nasty grueling workouts in the matter of, I mean, really we started Thursday night, so. One to under three days, five workouts and under three days a lot of stress, but also a lot of fun. It was a great group. So Sam, just give a quick a list of the people that we want to give a shout out to.
[00:00:54] Sam Rhee: This was probably the best year and I was so psyched with everyone who participated from our gym. I think these were some of the most, I don't know, awesome athletes that I've seen mentally and physically Kelly Dan, JenniLynn Devoe, Amy Adelman, Owen Morrissey Natalia Oliver, Elena Ramsden, Debbie Rourke, Karem Saldana, Kathleen Staunton.
You and me, Dave. Kevin Yurchak, Raina Yurchak.
[00:01:18] David Syvertsen: Yeah, that's a pretty deep crew. And it's hard for everyone that's listening to probably really appreciate slash respect the amount of people from one gym and a masters weekend. I've seen a few gyms that have that many people split between the quarterfinal, the non masters and the masters, but to have that many people, 35 plus from one gym participate in this, it's gotta be one of the most.
I just think that's a really cool thing to be a part of. We were just talking about how different these athletes are. And I really do think that they kind of bounce each other out so much that you have a lot of strengths and weaknesses that offset each other in that group of names right there, that if it's taken responsibly they all push each other so much.
And I think that's a big reason why I think everyone on that list should thank everyone on that list for getting to that stage because it really does help. So Dan Kelly, initial thoughts on the weekend, we'll give you guys, we're going to, I'm going to give some just so you don't have to be uncomfortable.
I'll make you uncomfortable, but just give your quick little feedback on what you thought about the weekend. We'll dive into the workouts a little bit more specifically, but just thoughts on the weekend and anything you have to say about.
[00:02:21] Daniel Coda: So I guess a big part of it is getting immensely ready to do five workouts, as hard as you possibly can in such a short amount of time.
It's so different than coming in on the daily grind, the daily class everybody does as much volume normally, you know, we can all come in, you know, five, six days a week, but when you're doing it at this intensity, you have to be so mentally ready for what your body's going to feel like. And, you know, waking up this morning, I felt like a Mack truck hit me do one more workout.
And then I knew I had to give it all.
[00:02:55] David Syvertsen: Is this your second time or third time making it forth?
[00:02:58] Daniel Coda: Second time making it to the quarterfinal stage, the quarter finals yet previously it was top 200, which I had, I had not made, but yeah, coming into it and especially the open was so different. It felt so engine based and I knew.
And, you know, the skills and the grind was coming. And so I was pumped for it, Cal.
[00:03:17] Kelly Cavin: Yeah, I think it was a ton of fun. It was my first open and subsequently quarterfinals. And
[00:03:24] David Syvertsen: that's rare by the way, my first open making the quarterfinal in front of the line, we'll get into that.
[00:03:28] Kelly Cavin: I think there was a little bit of relief when I saw the workouts.
Cause I thought there would be more limiting factors for me, like the heavy barbell. I knew the ring muscle ups were going to be a limiting factor, but the engine stuff was great and it was the group of, people's just amazing. And it's some people that I get to work out with on a regular basis. And then some people that take different classes than me all the time, but I'm, you know, I see their numbers on the boards.
I know that there are people that I try to aspire to be more like, and it was great to work out next to them.
[00:03:59] David Syvertsen: Yeah. Yeah. We'll definitely dive into that as well. So just so these guys don't have to say. Dan's background. It's funny, Dan Coda and I, we started CrossFit in the same fundamentals class in 2011 at CrossFit Hoboken.
Like literally like, Hey, I want to give CrossFit a shot because I want to get shredded. All right. And so we went at cross it Hoboken, their, their system was you had to take six classes, I think over the course of three weeks very instructional base, even more than we do it now. And Dan and I, who did not know each other, we both just came from opposite ends of Hoboken into CrossFit Hoboken.
And we did that class six times in a row. And that's how we started CrossFit. And it's crazy that we're sitting here right now. Very few people from that time of my CrossFit life are still, I even talked to very few. And one of them is here with me at this table talking about it, you know, a decade later after a weekend, which is really cool.
Dan, when you started CrossFit, did you have any inkling, like this is what it would lead to?
[00:04:58] Daniel Coda: Oh, definitely not. I mean, it's so it's so interesting because you know, I was getting a tattoo and my tattoo artist was at cross it Morris town. She was a coach there and she's like, have you heard about this CrossFit thing?
I'm like, no, she's like, you should try it. You'll like it. Because before that I was doing like tough Mudders and I was, I ran the New York city marathon, which I would never do again. And I was one of those things that like check the box and done. But I, I was always searching for something. I was, you know, I would go to the global gym and I would do my buys and tries, but I never got fit.
Right. And so going into that class, I'm like, oh, this is cool, but I never expected it to lead to, you know, changing my entire life.
[00:05:37] David Syvertsen: Yeah. Right. And just pursuing this highest level. I mean, you know, we don't want to be honest, always remain humble, but so that's why I'll say it, but you're now you're one of the top 10% CrossFitters in your age group.
And that's like, it's incredible, you know? And like, I remember you weren't that fit. And at that beginning of class, you really want to do a pull up. And even in your first couple of classes, like, I think that's important for people to know that you could not do it pull up. Right. Like, what were your pull-ups when you started off cross, it was
[00:06:01] Daniel Coda: banded or abandoned for over a year.
I'm with the green band. That's amazing. I remember my first drink. Yeah. Yeah. I remember my first friend was with the band. It was with 65 pounds and it took me over 11 minutes.
[00:06:16] David Syvertsen: Yeah. Yeah. Crazy dude. And,
[00:06:18] Daniel Coda: yeah. And the, our very first, because Hoboken also before doing the fundamentals, you could do a free class.
And I remember Oh, man. What's her name now? What a coach?
[00:06:27] David Syvertsen: Yeah, she was she she was Fabian, Kaitlin, Kaitlin. Yeah,
[00:06:31] Daniel Coda: she did butterfly pull-ups and Silas I'm like, what is this
[00:06:37] David Syvertsen: witchcraft? Oh, it's so a story that I've shared on this podcast before was the first time I walked in from my first free trial class.
She was also in the. Throwing up 95 pounds shoulder overhead, like cycling it. But I didn't know that rubber plates had the same diameter. So I saw three plates on each side of the bar bell. They're all tens and she's chucking up and I'm like, that's 315. I mean, she was a beast, like Caitlin was one of the top female CrossFitters in that gym, if not the, the girl.
And I still talk to her every now and then on Instagram, she's a PA right now. And she was a huge deal back then and just butterflies strong. So keep
[00:07:17] Daniel Coda: going. Yeah. And so after seeing that, I was like, I want to be able to do that one day that, and that's why I think it's such a strength of mine now because I was so almost obsessive about like, oh, I want to do that.
Like, how do you get to that level? And I mean, it's, it's, it wasn't overnight for me, it was many like for the first, I'd say three years, it was just doing CrossFit for fun, for fitness. And just to get in three to three to four days a week,
[00:07:40] David Syvertsen: that's an important point. I want to talk about that real quick, because I don't want to forget about it. And it's like, oh, we'll come back to it. Yeah. For someone that has been doing CrossFit for, let's say like one or two years, you hear this a lot. It's like, alright, now it's time for me to take it to the next level. And it might be, you know, everyone's different, but there is a timeframe where I do think it's minimum of two years is probably closer to three where you just need to be the normal everyday CrossFitter come in and like intention listen, learn, but there are so many skills in CrossFit and you only enhanced skills.
By doing it over and over for a long time and a long time. It's not a few months. Right. I think a lot of us don't really understand what is a long time. And in that long time, it needs to be consistent devotion, right? Like 12 months, you know, five days a week for 12 months, not occasionally here and there.
Right? Yes. And I think that's why you are sitting here right now, talking about being a top 10%, you know, I know that's not why you're sitting here, but like, you know, that that's, that's a huge part of this whole system is you can't skip those steps of just being a, I hate to say a normal CrossFitter. I can't wait til the day.
I'm a normal, I really can't wait to. I'm just like, I just want to show up once a day, go home. But that's how you start the process of getting to the high level. Is just do it for fitness for a long time.
[00:08:57] Sam Rhee: Wait, are you setting this up? Because Kelly just did the first time that she was in the open and now she's a top 10.
[00:09:03] David Syvertsen: We're going to eat. We're going to have to throw an asterix in there because let's move on to Kelly now because Kelly has been with bison for about a year. Okay. And. She has CrossFit experience prior to that. And she is, you know, very athletic we did a podcast. I wish I had the episode number in front of me, but we did on training age.
Oh yeah. And training age means something. Right. Kelly, like I know Kelly and Kyle, like I played sports against KA Kyle's Cody's brother. And Kyle was one of the highest level athletes in our county, in my age group. So like, it's not. And so you have to, Kelly has a lot of those same genetics. Right. And she played sports, very successful, very fit right person.
Then she comes into CrossFit with a higher level of fitness than most people when they start including me. Right. Like she was a high. And so the Kelly go into your background a little bit with, when did you actually start to know, even know across it was, when was it a routine? What was it not, you have kids like talk about.
[00:10:00] Kelly Cavin: Um, So for a long time, I was a regular, Y bootcamper with two pound weights and just killing it, not wondering why my body wasn't changing, probably scaled. And then I met a group of moms at school. One of them is a CrossFit coach and we started working out in her backyard and that kind of grew. And approximately
[00:10:23] David Syvertsen: when was that?
Just approximate?
[00:10:24] Kelly Cavin: It was probably five years ago. Okay. And then within like a year or two, we started at a CrossFit. We, it was, and again, it was a group of moms. We kind of traveled with our coach. And then COVID happened and we worked out over zoom in the garage, and that was for about a year until I got to a point where I was like, I just, I can't self-motivate anymore.
And I need more with that group
[00:10:49] David Syvertsen: environment. Yes. So you are looking at. Kelly was here for a year. Maybe this is the first time she was like really all in, on a CrossFit program. And it's like, oh, well, she did it in a year, but you were practicing the act of CrossFit for a few years prior. Like what we just said, Dan did.
And then even before that, you were very fit into health, fitness, you know, bootcamp, whatever you want to call it. Right. I mean, whatever adjective you want to call high intensity work Any background before that with like, just like fitness sports. I mean, I played high school sports, right? Yes. You have some sort of like athletic background that kind of helps you kind of set the foundation.
Right. Foundation is so important, right? Whether we're talking about aerobic capacity or just general level of fitness that leads into sport. So you were at bison for about a year. And I remember when you started, like, a lot of us were saying, all right, once she kind of figured some things out, she's going to just start crushing things because the base level conditioning was there and strong enough skilled enough.
But even now to this day, we're still working on a lot of your skills. Right. And what are like some of the skills that we're working on right now, we're talking about handstand pushups, muscle ups, right? Where the physical capability is there, but the, the feel of the movement it's not there just before we start talking about these actual workouts, touch on what you think helped you out the most over the previous, let's say six months.
I feel like that's when you really took a jump in terms of like, with your skillset, I think
[00:12:11] Kelly Cavin: consistency. I think to a credit to your programming, there's, it's always building on certain things. So I stopped checking
[00:12:19] David Syvertsen: the mail.
[00:12:21] Kelly Cavin: So I saw a lot of growth when we did like the deadlifts segment and then we moved on to, or we did back squats, things that I hadn't focused solely on, in a regular program.
So, but to your point, you know, you, I've been here for a little over a year now, and especially now with the open and the quarter finals, it highlights the things that I really want to like break down. And like, you can only kind of get to a certain point before you have to
[00:12:47] David Syvertsen: put a little bit more individual attention on.
[00:12:49] Sam Rhee: Yeah. I want to say the mental aspect you could see right away. I think when you identify athletes and they're starting here. Yeah. Their skill sets might be at different levels, but you can identify someone just from how they
[00:13:02] David Syvertsen: approach a workout, how
[00:13:03] Sam Rhee: locked in they are. And I got to say one of the things you're right, everyone here that, you know, that, that made it.
Very different in a lot of different approaches, but every time I watched them work out,
[00:13:14] David Syvertsen: they're so locked in
[00:13:15] Sam Rhee: and that's what I love watching. And I would say Kelly probably has one of the strongest mindsets that I've seen. Like, like when you're like in the watt, like, like you're not going
[00:13:26] David Syvertsen: to, it's like unstoppable.
Yeah, no, that's a, that's a great point because that is the, probably the common dominant common denominator between everyone here is just mindset. And like, you know, Kelly will finish a wad at nine 30 class and she's unhappy that you know, about her muscles. She'll, she'll spend the next 20 minutes working on her hips to bar for the muscle.
Like that kind of thing is what kind of sets some people apart. So let's dive into the workouts. And I think we just got to just do a quick little round Robin on maybe a slight personal experience. I'll start it off with each word, like what each workout was kind of testing. And then we could just kind of go down the table.
So start with Kelly then Dan and Sam. But I want to
[00:14:01] Sam Rhee: add first before we start. So we don't, we just logged our. Workout
[00:14:05] David Syvertsen: scores. Yeah, I haven't locked mine yet. Oh, we're good. Are you sure you have a couple of couple of hours?
[00:14:09] Sam Rhee: And everyone did great. And I just wouldn't be fair for me to not shout out that the fact that you're sitting 20th right now after four.
And
[00:14:18] David Syvertsen: I was like, where's he going?
[00:14:20] Sam Rhee: No seriously. And, and depending on how you do on this last one, like you might be in the top 30, which allows you to get to the semi-finals.
[00:14:28] David Syvertsen: So everyone knows, like it's it takes them a week to finalize the
[00:14:31] Sam Rhee: video submissions and evaluate all that. And you know, you're in the 35 to 39.
So they're going to look at that. Very carefully. Yes. You got the big names in there in Austin. Malleolus Sam dancer, like Frederick
[00:14:44] David Syvertsen: how do you, I just call him and his husband. Yeah. Like, you know, there's enough to meet them. Yeah.
[00:14:54] Sam Rhee: These are some high profile athletes. So before we start with this, I want to know how you felt about doing this because that's an extra level of pressure, right?
[00:15:02] David Syvertsen: Yeah. No, it's definitely, it's, it's funny. I've been through a lot of like pressure situations across it, whether it's external or internal, like, I always put pressure on myself, but the I, I feel I feel good. I don't know how else to say it. Like, I feel good that I'm like, when I see my name amongst some of those guys that I've been like looking up to since 2011, 2012, it's like, it's almost surreal.
But I also know at the same time, it grounds you a little bit that I've always said this about myself as an athlete. I need program to be a certain way. And I'm okay. And a lot of athletes are like that. Like you very rarely find unicorns that no matter what the programming is, they're going to be out there.
Sand dancers, one of them, no matter what you throw at him, he's going to be, he'll be up there. That's not the case with me. So when I saw the workouts come out on Thursday, I just gave him a quick look before we all started talking about, I'm like, okay, it's possible. You know, where at this time, last year when those were, it literally was the worst possible combination of workouts, you could throw my way.
Like it wasn't one of my weaknesses, you know, No. My biggest strengths were not in the workouts. My biggest weaknesses were in all the workouts. Right. And this year it kind of went the other way. So, you know, I definitely feel good about where I'm at. But I also have seen this song and dance before that people that celebrate too early are the ones that end up losing.
[00:16:15] Sam Rhee: I understand. But I got to say your progress from last year to this year, it's another level like,
[00:16:20] David Syvertsen: So we talked about this, we'll talk about this in another podcast, but I was at a weird place. Last year. I had a rough spring winter last year. I mean, no excuses. It was just a rough time. And I talked to multiple people.
It was after the qualifier that I took a month and I recommend a lot of people do this. I just told a lot of my next level athletes like yo sit and think for a month, you know, because sometimes your true emotion after your period is over, is not. You know, like you got to wait a month, let it simmer. So I waited a month at this cleanse where I didn't eat for a week.
Give my digestive system like kinda help repair my body a little bit, talk to a lot of people I look up to and just ask them for what their opinion on was. What I did was I don't, I, all of us should always be seeking outside help and we should all be doing coaching, coaching, mentoring. We should all be doing it.
If you're not you're, you're doing something wrong. So I just like went to a lot of people that had different perspectives and backgrounds. And you were one of them, Sam. And I just said like, all right, this next 11 months, like I'm all in. And it might be it. You know, my like, my life is really hard with, with like judge juggling, like different jobs, kids, wife, right?
Like training takes a lot out of other areas. It just does. And like, it's one of the first things I tell someone that says, okay, I want to go to the next stage. I'm like, okay, what are you sacrificing? If your answer is nothing is not going to work is if you really want to go all in on something and try to be in this stage, You have to make changes.
And
[00:17:47] Sam Rhee: so like that did it your way though. You synthesize a lot of this into something that was right for you, for sure. And specific to you, which I think you weren't following a cookie cutter or just exactly what someone else was telling you to do, that you took all this input and you sort of figured out how to make it
work for you.
[00:18:03] David Syvertsen: No, there's no substitute for experience. You know, like I failed so many times and the sport, like I embarrassed by how many times I failed, but I just, I'm big on, you know, just make your mind up on what you want to do with your life and just go for it, you know? So, but let's go, let's talk about the workouts now.
So workout number one was three rounds
[00:18:24] Sam Rhee: for time. Oh, Sam's got them 20 toasts. 20 alternating dumbbell snatches at, at 50 pounds for women. And then 74 men time cap, 10 minutes. It's funny
[00:18:34] David Syvertsen: that we all kind of thought that's what it would be. We did think it would be dumbbell clean and jerk. Right. I thought it would be just because we did dumbbell snatch in the open, but that was a very different about snatch.
So my initial thought on that workout was for the elite it's how fast can you go for the, and then, so like when you're talking about making the semi-final stage, it's like, how fast can you go? It's like, not, can you go unbroken? How fast can you go? Right. And then for everyone, for most people, that is a, it comes down to the dumbbell for most people.
I would think even people that I've talked to that are strong, but not so strong in the rig still said that it was the dumbbell. So Cal real quick, have you ever used a 50 pound dumbbell with that motion in a workout? No. So how did
[00:19:19] Sam Rhee: you approach this workout when you looked at it?
[00:19:22] Kelly Cavin: I think pacing was the biggest taking breaks.
I think I've had to adjust my mindset over the year to learn that that's not a bad thing and that it's not going to cost me time in the end. If I do, you know, five at a time and take a few seconds in between each versus doing 15 and then standing there for 30 seconds. So for me, it was definitely breaking up the snatches and even the toes to bar.
After I've said this, my, my brother Kyle is like a, he's a pacer. He's like you encounter reps. And he was there and he was in my head the whole time. Like he would be mad at me if I didn't bring this up,
[00:19:59] David Syvertsen: want to make him mad and your
[00:20:00] Sam Rhee: toes are really good. Like you have great toes to bar. So the fact that you break them up meant.
It's a good
[00:20:07] David Syvertsen: mental discipline there you are disciplined about it. Yeah.
[00:20:09] Kelly Cavin: Yeah. So that, that was, I think, key to just getting through it, because especially in that last round, it locking out was starting to get really challenging and yeah, it was just kind
[00:20:19] David Syvertsen: of getting through it. Yep. Awesome.
[00:20:21] Sam Rhee: Yeah. I would say that
[00:20:22] David Syvertsen: I'm used to 70 and training sometimes.
[00:20:24] Daniel Coda: Yeah, I do. And I, and, and we had it in legends, I think last year for qualifier. So I've I'm I have it at home. I, I play with it a lot, so I wasn't shocked by the weight. I think that, like you're saying, programming makes a huge difference per athlete and the three out of the five workouts for me were really good.
This being one of them. Yeah. You did really well on this one. My total bar is definitely like my superpower. I would say like, I'll go all day on a total bar. Your best movement. Yes. Yeah. So I really, and we had discussed, you know, there's nothing to lose in this qualifier. Just go all, go all in. You know, there's no need to pace, especially in this, this was a sprint for me.
I went on broken. For all the, the total bar for the last one, I did ten five, five, cause I just lost my midline at that point. But that the dumbbell snatch was a mental grind and it was just hold on, just hold on. Yeah. Were you
[00:21:13] David Syvertsen: able to, did you go into any of those unbroken? I went, I did all the dumb bells.
[00:21:17] Daniel Coda: Snapchat blossom. Yeah, it was, this was my best finish so far I've ever in a, in a qualifier and I felt good.
[00:21:25] David Syvertsen: It's really good, dude. Yeah, that's good. That was like a, kinda like a fun way. I'm a, we'll talk about what we did first later on, but that was a fun first night because we all left to before, but that was our, most of us did.
That was just a fun Thursday night workout because it wasn't long. And you were, you were beat up after like Fran long, but nothing. Mangled after that. Right. And then event two came, but Sam event one.
[00:21:49] Sam Rhee: Yeah. So I watched these guys do it Thursday night and I took a lot because I was working late on Thursday.
Like we all have jobs, we all have families. That's the thing. When you watch everyone, like the fact that we're, you know, we're all just regular people living lives, and then we're trying to mix the sport
[00:22:06] David Syvertsen: into it. I would even tell people that if it's a goal of yours and you shouldn't, that should be part of your anticipation, that if you can clear something out of the schedule, whether it's a day off work.
You know that that's different for everyone, or just anticipate that it's going to be a stressful weekend with a lot of activities.
[00:22:22] Sam Rhee: Well, I mean, just seeing all the different athletes do like try to make the most arrangements and then some of them just were forced to, to really work out multiple times in multiple short periods was really challenging.
Yeah. But I got, you know, here Thursday late. And so I watched them, I took some ideas from them and then I did it Friday. I did take Friday off. What are your ideas that you took from? Well, I, I, you know, it really depended on people's strengths. So I saw, I saw Kelly's toes to bar and how good she was, but then how she broke them up.
Right. Like the elite guys, if you're really good at both, you're just gonna, you're just going to go ham on that. So for me, 70 is pretty heavy. Yeah. It's heavier on my left side. My right is much stronger than my left and my toes to bar. You know, moderate mediocre. So I said, well, I'm going to try to break them up at the beginning.
And if I have anything left in the third round, I'll just go for it. Because I saw Amy Edelman, just go ham on that last round of dumbbell snatches. And I was like, whoa. And I said, oh my God. So I was like, all right, so that's what I'll do. So I went five, five fives for the first two rounds. And then I just, I tried to go at the end, but my left side, you know, and you saw some of the athletes on Thursday, like literally like that, like you said, locking out and just that buckling of the heavyweight.
Yeah. Really
[00:23:40] David Syvertsen: hard. Were you able to transition in the air on the way down or did you have to switch at the bottom?
[00:23:44] Sam Rhee: Not a problem transitioning it's that sort of company coming up with it smooth like kind of keeping that dumbbell really close. Yeah. All of that stuff. It just gets a little tiring. I did decent and I was happy enough, but like, it was a challenge.
[00:23:59] 2022_0424_0958: Yeah,
[00:23:59] David Syvertsen: for sure. All right. So yeah, you, I mean, that was yeah, the strength workout for mine. I would say if there's three movements that I feel most comfortable with, two of them are . So I just went as hard as I could. I D I was a little surprised the grip was a little gnarly on the last set of toes bar.
Like my fingers are the fall off. So I did break up the last, I told the bar, I think 15, five or 14, six I'm like that dumbbell snatches on broken, but I did get, I felt like I did Fran right after, like, that's what I was feeling like, just like, did not want to do a thing after, you know, because we lifted before and, you know, it was, it was a fun workout though.
I just had fun doing that one, you know? I just didn't think there was anything in there that was going to like crush us. And I knew that like we were going to feel okay the next day. So I was like, let's see what you got, you know,
[00:24:42] Sam Rhee: you know, the good tip that you've mentioned and you've mentioned is when you're on that far and you're kind of, well, you use grips and I use groups where you kind of hang them off and you have said in class, like it gets your wrists over the floor so that you're not gripping so
[00:24:55] David Syvertsen: much.
Yeah. Yeah. If you're listening to this, like, that's one thing I'm trying to get people to get on is when you are on the Reagan, it's, it's easier with some movements than others toast bar it's easier. Or instead of just grabbing the bar and feeling like it's in your fingers, try to get it in your Palm. So your hands over the bar, you do need some risks, flection strength.
That's something people train. Yeah. Well, you know, but give it a shot because you do feel like you're just much more secure. You get better muscle activation, less tired on your breasts. Yep. So cool. That was workout one. I also, yeah, the, the, I also just want to give a shout out to some of the athletes that from our gym, but also out there that if you guys have listened to this and you did it, or you saw other people do.
There are so many CrossFitters that it's the first time they've ever done a workout with that kind of dumbbell before. And they respond so much better than they think. And I think it's something to think about. Like if you ever, if that workout was with a letter Dumbo, 50 guys, 35 girls, and it was 30 dumbbell snatches, right.
More than 20, you wouldn't freak out that much about it. Right. But yeah, it's going to go do 30 on broken. You should just do some quick math in your head that if you're comfortable doing 30, 40, 50, 60 dumbbell snatches on broken, you're fine to try to do 10 to 15 with the 70, 50 half to know that. And like it does, it's almost like using a heavy wall ball.
Like sometimes on the way down, it feels worse than on the way up. Like you have. So there's like some skill acquisition there, but I do think, I still remember there was a day we did this workout. We were still wearing masks and started off with 60 dumbbell snatches. It was a sprint workout, sprint chipper.
Yeah. And we challenged the entire gym, the entire like yo 60 dumbbell snatches. Let's see who can do it on bro. And I think 95% of the gym did 60 dumbbell snatches in a row. And none of them are, you know, most of them have never done more than 15 to 20. And it's sometimes you need to be put in that environment where it's like, you know what, I can, I can do this.
And like, that's what I was just proud of watching, just watching some of these athletes, like cat and Deb just toss that 50 around and everyone gets tired at some point. Yeah. But you know, you can toss it around. Yeah. So it's a pretty cool thing event too, by far the worst.
[00:26:53] Sam Rhee: Yeah, for time 50 overhead squats at 95, 65 95, 65, 40 bar facing burpees, 40 back rack walking lunges, 30 bar facing burpees, 30 cleans 20 bar facing burpees, 20 single leg squats, pistols, and then 10 ring muscle up.
Time cap 20 minutes and know
[00:27:12] David Syvertsen: it's awesome about that workout. Cross it Bisons watt on Friday is that workout. Dude. I saw
[00:27:17] Sam Rhee: that I was like, you're lifting a lot of thing.
[00:27:20] David Syvertsen: A lot of once they leave Friday, see you Monday guys, Jamie has sent me a message and she goes, why would you make us do that? And I said, we all bleed as one.
I want to see who shows up on Friday. So that workout definitely. When I saw that, I said, that's gonna be the hardest, just like feeling workout of the weekend. Like whether your strengths are this or that. That's the hardest one. When you calm, when you combine. No engine feeling of the muscles skill, you know, Cal how'd you do on that one?
[00:27:52] Kelly Cavin: That one, I knew the ring muscle ups were, I wasn't gonna be able to do them or I could give them a shot, but I was happy to see that they were at the end so that I could accumulate this beforehand. I was afraid they were going to be mixed in and I was just going to, it was just going to kind of knock me out.
So that was just keep moving. Like the,
[00:28:09] David Syvertsen: one of your strengths, the
[00:28:10] Kelly Cavin: lunges, the lunges were like, I wanted to put it down, but I just stopped breathing and kept going because
[00:28:18] David Syvertsen: I think that was smart. I, I, unless it's front rack, front rackets is sometimes it is an advantage to put it down. But if you ever have like a Backrack lunge in a workout, that, and it's not that heavy, don't ever put it down.
There's no point because you can take a rest and it's not going to help, but the second you pick it up, it's going to feel the same. So if anyone ever sees a background content, a workout that isn't too, too heavy, stay on it.
[00:28:39] Kelly Cavin: I've never been so happy to see pistols. So good. I know lunges and squats. So those were like, just once we got through
[00:28:48] David Syvertsen: everything else, I got to keep in mind because I've been here before.
I've had bad history with pistols, but a lot of athletes don't understand the value of a good warmup for pistols. And so when we do pistols at bison, I usually make my classes do a lot. Like I always get these like girl, dude, really like, do we have to do this? I'm like a shut up B, let's burn some calories, but see, you want to feel good when you get to the pistols, because it really is a really demanding movement on so many different joints and muscles.
That if you just have a lot of blood rushing through those muscles, it's, it's a different movement. Yeah. So that's
[00:29:23] Kelly Cavin: a good point. Yeah. Finally, I'd be done. Yeah. You move through them. Not be like struggling with that last piece. And then I just, I gave the ring muscle ups. How long were you
[00:29:31] David Syvertsen: at the rings?
Four minutes. Okay. Wow. You finished? Yeah, that is good. That's good. So there's a tiebreaker in that workout when you finished the pistols. And so that will be a very common score. It got to the muscles didn't get any, and the tiebreaker matters for that, for sure. So she probably was going to be, I bet if we go look at her score and that leaderboard, she's probably one of the higher scores.
For for the, because of the tiebreaker for that rep count. Yep. Damn. Yeah.
[00:29:55] Daniel Coda: Yeah. I I got six muscle ups at the end. This was definitely my worst workout. It was a struggle. The, the bar facing burpees for me, there's just so many, so many, just, just the first 40, I was like, oh, I got this. No problem.
And then I get to the 30 round. I'm like, Hmm, this is starting to hurt a lot. And at 20, by the time you get there, after all the work you've done with everything else, it just, it was just so slow.
[00:30:18] David Syvertsen: Yeah. I want to own in the group chat said like, it's a burpee workout when, you know, when he says it's appropriate workout.
It's a really it's appropriate workout. Yeah. Sam. Yeah. I
[00:30:27] Sam Rhee: mean, I'm good at burpees. It's your strength. Yeah. And it sucked. I was just thinking about it while I was doing it. And. Date book was judging me and I really appreciate his encouragement during this one, because you're just, it's just, this was a mental focus one.
So when I watch people do it, cause I was about an event behind people. I just had to look at their faces and see what they were thinking or what you could see. And I tried to keep my head clear and it was just tough because these are not movements that you can't do most. Like if you get to this point, you can do an overhead squat at 65 95.
It's just grinding out 50. Well, yeah. And then grinding out all those burpees. I, I got, I did the best that I could in it. I think I couldn't, I show my regrets. Where could I have gone faster on the pistols? Yes, but I'd never practiced pistols. I think pistols are really a high skill high, like in like my quad never feels good out.
So there's
[00:31:24] David Syvertsen: some risk and reward with
[00:31:25] Sam Rhee: practicing them. Yeah. I'm very glad that they did come at the end when they were, I was really warmed up and it did not feel like a problem. And then the same thing with the muscle ups to the high, high skill movement that I've probably done like five muscle ups all years.
So for me to knock out two at the end, I was, I was very happy. I realized that for me to prep for this there, I know where my holes are, you know, and I know what I could do to do better, but I, I made the conscious choice. And you said this in one of our podcasts before, like if you didn't practice all year, what makes you expect that somehow you're going to pull it out of your ass during a con.
And I felt that way. I said, listen, this is, this is the bed that I made. I'm happy that I got to where I was with it. And I was happy. Like I did what I could and within my capabilities.
[00:32:12] David Syvertsen: Good. That's awesome. How about you? So this was a workout. I mean, again, that's why I'm not good at pistols, but I will say this I've come such a long way on them.
Like this time last year, if I looked at it, I don't know if I would've gotten through them. You're just like a bad little knee pain, but also just couldn't work on them. The reason why I don't work on pistols prior to this year much, was it, it was like a risk reward. If I worked on them, my knees would hurt for weeks.
And then I couldn't, you know, only lift the couldn't run. I couldn't jump. So it was just, and so I've had a really bad history with them. Don't want to go too deep into
[00:32:40] Sam Rhee: that, but do you remember last year, was it last year with you literally. Were yelling. Yeah. Every time you went down on the left knee, the left knee I never seen
[00:32:52] David Syvertsen: that random was judging his wife behind.
He looked at me every now and then. I don't even remember. I was hooked, gripping my hand and my white knuckling, I guess that's like the entire visit hurts so much, but you're just trying to do it. And when it recommended but it's, it's come such a long way that I got there. And I was like, I couldn't wait to get to them.
And because I did my coach, Henry Toronto from crafted coaching was he, we were on a pistol progression for 49 weeks. Like every single week, there was something with pistols that we were doing. And the first 20 weeks there were zero pistols. It was like these. And I, we found, we finally, we tried so many different things that we finally found something like, all right, that's, it's the lateral box, step down, you know, where you're, you know, one legs off the box.
You go down to the bottom pistol and you just stand up from there, even though you're kind of getting some assistance. And that's, that was the separator and just work on the mobility, stretch my ass off all year. You know, it's like you asked us sometimes, like, would you stretch all year 20 minutes a day?
So you can get two inches more on a range of motion. Like literally that's, that's it, that's all you're getting, it's not fulfilling and it works. You know? So, the funny thing about that workout, this is so crazy that I did the workout at at 9:00 AM, I think on Friday. And I got done with the muscle ups and I was like, I felt like I was like, I have more, I thought the muscles should be tougher than they were did.
Got down the ground. Not that tired. So I came back four hours later and did it again and shave 50 seconds off the time, which was worth 40 points. And like, you know, we just talked about this whole, top 30 thing. Like I'm not a shoe-in, you know, there's only a few shoe ins in this division and I was like, I need every point I can get.
And so that got me 40 points. And, you know, just for example, if anyone doesn't know how tight of a margin that is, if I didn't do. Workout. I would have been in 31st place after the day one. I was in 13th just by redoing that workout. So, and this is where, you know, I've been told for about seven years, I work out too much train too much.
That's where a lot of volume training helps, like can bounce back. I was like, well, how would you, you can't do that again. I'm like, I can give me four hours. I can do it. You know, it's not bragging. It's not, I'm like fit. It's just like, my body is used to volume. And that's what competing is to me. Like we always say these four day comps, it only matters how strong you are on the last day, whether it's at the top level or this level here, if you can't be strong in the last day, then you have a lot of work to do, you know?
So I think that ability to recover and come in and do it again is the only thing I changed was I just went faster and burpees. I also did the 50th squat, so I have a new 50 rep max overhead squat. Is that a thing it's funny? I was not. My first year at CrossFit was a 20 rep Matt. One of my first work. And the first few months was a 20 rep max, overhead, squat and Hoboken.
And I couldn't get 95. So, you know, it was some progress on there, but I hope never to test that one again by slot, by sunblock next Monday, Aaron, can't see, can't wait to see you there.
