S02E52 ANALYZING YOUR CROSSFIT WORKOUTS

Competitive or recreational, all CrossFit athletes can benefit from looking at their workout data and taking a deeper dive into the analytics. Along with special return guest coach Adam Ramsden, @w.a.ramsden, Dave and Sam discuss at how looking at your performance metrics and consulting with your coaches can lead to greater athletic performance gains and finishing stronger in your workouts.

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S02E52 ANALYZING YOUR CROSSFIT WORKOUTS

[00:35:54] David Syvertsen: Ah, welcome back to the HerdFit podcast I'm coach David Syvertsen here with Dr. Sam Rhee and our special guests, Adam Ramsden for another episode, as he tries to make his way back up the power rankings of guests, of the herd feedback.

We have a topic it's called workout analytics and Having Adam on a podcast, anything with analytical is always a good idea. And, he drew up this kind of topic himself and all kinds of probably, maybe just guide the conversation, but we're going to get a lot of his thoughts on his opinions, on how this can help you as a CrossFitter.

And this, this gets pretty detailed, and I've always said everyone's progress, especially the further you get into cross. It will be found in the small details that you don't think matter the things that you're just overlooking and. We'll, we'll get into that more specifically, but Adam, before we go into topic, number one, just what's your general feel for why you think this is going to help people out?

[00:36:41] Adam Ramsden: Yeah, so, I did this stemmed from the episode of the herd fit podcast with Chris Hinshaw so. I feel bad. I gave extra views to that, like knocking myself down, which is problem. But a couple of things that he said, what I really stuck with me one of the things he said was that he's a numbers guy.

So immediately I'm like, okay, I'm in, let me, let me put all my focus into this. But then he said something. Interesting about like, thinking about, how are you analyzing what you're doing in the gym and outside of the gym? And he said, we all have these garner garments and apple watches and stuff like that.

And we're getting so much data and what are we actually doing with that data? Are we checking like just a heart rate level or how much did I sleep last night and how much REM sleep did I get last night? Or are we using. All the data that we have to really, make the most of what we're doing in and out of the gym on a daily basis.

So I just thought of, from very macro level of, I don't want to spend a lot of time thinking about what I'm doing post-workout or what I did in a certain workout all the way down to the people I know that want to that video themselves every day, and really want to get into that analysis.

Like what do the numbers tell us? I think that. 

[00:37:49] David Syvertsen: Look at awesome. Yeah. And this is a very um, I should say motivated time of year for CrossFitters in general. I've always found that. I mean, you're number 10 of this, and I always feel motivated at this time of year, whether, you're, you're basically done with the open, those that make quarter finals you're done with that.

We have a lot of people locally competing right now and you always get a little. Information at those kinds of things where it's the open, the quarterfinal, the local comps of all right. I did this now. I'm motivated to work on this and th it's just, it's widespread this time of year. So just assessing your strengths and weaknesses on a macro level.

Work capacity. All right. And you wrote on there giving up slash during workouts pacing, and you have an example that you want to give us. 

[00:38:29] Adam Ramsden: Yeah. So, just, we're always looking to expand work at capacity. Yes. So. A lot of times, especially at this time of the year, when we're motivated, there's certain things that we can do.

So I had a class a couple of months ago where it ended w there was rowing and burpees, and I had somebody in class. There was the only person in class and, so I had really, really paying attention to the workout. And, I told this athlete right before the last round of rowing burpees, I was like, you can finish.

A certain time on the clock, but you have to really, really hammer out those burpees. He did rode his hard out, did the burpees as fast as he could. And immediately afterwards said, I didn't think I could do that. Like that's, that's amazing. And I said, yeah. So now when you see 12 burpees at the end of it, See, if you can hammer through those, right.

Like try to expand that work capacity because you'd be surprised at what you can do, especially at the end of a workout. And just thinking about that and looking back at that workout, I think has propelled that athlete a little bit to say, oh, I can, I can do a lot more than 

[00:39:37] David Syvertsen: I thought. Yeah. That's a great point.

Sam, any thoughts there? 

[00:39:39] Sam Rhee: This is such a hard topic. An intriguing topic because I think we've all dabbled in it a little bit. I used to enter my data into, beyond the whiteboard and we'd give you a little, some numbers and some capabilities on different areas. And it's like, what is, what does that really mean for me?

I wear a whoop. I look at the data. I'm like, what does that really mean for me? I see people at, at the office and they're like, oh yeah, I completed all my rings on my apple watch. And I was like, what the hell are you? What, what rings are you completing? And, like Kinshasa said, we have all this data.

What are we doing with it? How are we improving ourselves? I'm struggling with it on a, 

[00:40:18] David Syvertsen: on a daily basis. It's overwhelming because it's just a lot of information. So like, I think you have to first look into what are you trying to do like that's always going to be step one, right? Like what, what's the actual goal here?

We just got done doing, a pretty like serious podcast on dopamine stuff. And Sam said, it looks, Hey, what about the people that just want to come and have fun? Are they the ones that need to be mindful of how fast it took them to do 12 burpees at the end of the workout? It depends because it comes down to the end of the.

 If the individual is saying like, Hey, can I want to up my game a little bit? Or like, Hey, why am I not making progress in more? Like, why do I feel like I'm going backwards? I think if those are thoughts are creeping into your head, this is the kind of thing that you need to start doing in, we'll dive into it with, with Adam in terms of just like taking information from your workouts.

That's objective, tangible information. You want to have to write it down, record it somewhere and then go from there. On you. Right. So macro level was work capacity giving up and workouts. Micro-level he wrote technique for individual movements. Was that just a simple, like, Hey, big picture now we need to get a bit more 

[00:41:17] Adam Ramsden: specific in your thoughts.

 I immediately thought of what are the different ways that people can start to analyze their individual workouts, because we talk so much about pacing and then there's my wife that says, well, why, why would you

So, If you start to look at these things and, really start to break down the individual movements and how you're moving. And, when does your form start to break down? We're always talking about that. It's going to eventually break down and as we increase intensity. So that's one thing we can definitely look at as, if you are somebody that videos your workouts, which I think is a fantastic idea.

You don't have to put it on Instagram. We'll get more into it later on. And the that's for people that, want to make those gains that are looking for. Okay. How can I make my cleans just a little bit better? How can I feel a little bit better when I get to rep 12, have a hang power clean as opposed to rep six.

[00:42:11] David Syvertsen: So the most basic thing someone can do. Is talk to a coach, like, and that's, I think that sometimes gets overlooked. What the role of a coach is at bison, a gym like bison, it just big classes be on time, get this, don't get this on. All right. We got to go through two and go, there, and there's are certain classes it's easier than others.

A class with one person as a class of 22 peoples is it's just different. It's different vibe, different ability to learn, but. What are some of the other basic things an athlete can do to try to get this ship going in that right direction? 

[00:42:43] Adam Ramsden: Yeah, I think based on the movements in the workout, if there's something that you see that you're not sure about as an athlete, ask the coach to watch you on that individual movement and say, listen, I I'm trying to improve my handstand pushups.

Like there's something just not, I struggle with strict handstand pushups still do. And so, there was. Class. I said, Liz, listen, I, I don't know what I'm doing wrong. I feel like I should be better at these, just with the strength that I have. I can string together 12 regular hands to kipping, handstand pushups.

Why can't I do one strict handstand pushup what's going on? So I think the struggle with the athlete there is when do you. Have that conversation, when can you stop the coach? Like, because we're doing the intro and then we're getting into the warmup and then before it it's the workout and everybody's got something to do.

Like when's the best time to have that conversation. If there's something you want the coach to look at, what do you guys think? Yeah, 

[00:43:35] Sam Rhee: I do that a lot. I used to maybe, maybe a little less now and now I just suffer and don't want anyone to look at me. But I think it does two things.

If you ask a coach to, to evaluate you for something one, it puts their eyes on you. And two, it shows that you are motivated and you really care about your performance for whatever reason. And if you're a recreational athlete, maybe it's just, like you said, not to die after every workout and to feel like, you're completing it in a better fashion, which I think for a lot of people, that's a very reasonable goal.

They're like, why do I have to feel like I'm dying? Like I want to feel. Like I'm, I'm doing better right. In these workouts. And some of these high-scale movements require a long period of time with different coaches looking at you. I remember there's some movements where like ring muscle ups. I had to pull a little of you, a little of Dave, a little of Ash, and then watching Liz to sort of get.

Feeling. And so you should really solicit a lot of different people to, to help 

[00:44:33] David Syvertsen: you with things. Yeah. And to build off Adam question, like when do you ask a coach? Because it it's tough. Like, I, I do. I think I had a class yesterday, Saturday. I had people, we don't recommend this. It was an accident, a drop in invited friends to come work out that I'd never seen across it before.

So we had to change the word. And you're trying to help, X, Y, and Z with the rope climbs, but you're also trying to help the person in the back not die. Like you're literally teaching them how to do a pushup, and so when is the best time for, to ask coach, Hey, can you watch my rope climb?

Say, I'm trying to get up there in three poles. It takes me five. What can I do? Right. And. So I think that's going to, it's going to change class class. I don't have an answer, but I also think that, and a lot of, especially full-time CrossFit coaches, if you look at the amount of hours that we coach in a week, it's like, oh man, like you only work 20 hours this week.

Well, part of it is, the amount that you're getting contacted throughout the day. But I also think as across a coach, you need to not, that needs to be part of the job. And that's what makes it tough. In some regard, there are no days off thing right on, there are letter days and. But that is something that I would, if I was an athlete and I was struggling to find that moment in class to ask a coach, to help me, I would reach out.

And, and that is if across a coach out there disagrees with you, like I'm going to stand pretty strong there. That part of your job is outside the gym. And it's not only during 

[00:45:46] Sam Rhee: classes coaching four classes a week for five days a week would kick 

[00:45:50] David Syvertsen: anybody's ass. Oh yeah, for sure. And it's like being a teacher, right?

Like I think teachers like that Th they they're on your, on like that full, like, I had a normal job where I was a broker and that I would go hours without having to do it that much I'd be at work, but I wasn't really working where like teachers, coaches, like you're on that full, that full period.

But I also think that outside, and this is more cross it than teachers that you should be ready to get contacted Thursday night at 8:45 PM. Someone wants help with. And that, and I think that's a, now, if you're an athlete that's going to do that, make sure you're mindful that you might've got might not get the answer right away.

Don't be like, Hey, my class starts in five minutes. What can I do? But you know, being mindful about, Hey, I'm trying to, I need some help here and I can't get it in class because I go to big classes. Or, Hey, I just want a different perspective, think ahead at the time and be like, Hey, hopefully in the next day or two, I can get an answer back on just some thoughts and that's happened.

I can't count how many times it's happened over the years. And that's a big part of our job as coaches. 

[00:46:45] Adam Ramsden: Yeah. And just in individual times, I would say during class, there's always that little in-between time class. If you're there a couple of minutes early and we usually. It, we finished the workout or our class, usually five, 10 minutes early, just live, give, leave a little bit of cool-down time.

Right. So if you're there early, or we usually give three or four minutes, like right before the workout starts, go to the bathroom and get drinks, do whatever you gotta do. Fill out a whiteboard. I think those are times where you could pick out, just say, okay, real quick, let me go to the coach and just say, Hey, keep an eye on my thrusters.

Right. Because a lot of 

[00:47:16] David Syvertsen: times it's not a full blown conversation, right. It could be like, why does my wrist hurt on thrusters? Like, could we get a look at your front rack real quick? Or just like, Hey, can you watch me on my kipping? What's going, why can't I get my muscle up? Yep. Another thing you've ever written down here is just discussing goals and objectives.

And we talked about this all the time. It's really important. If you want to make progress, if you feel like you're at a. That there's other people that know what your goals and objectives are. You got to vocalize 

[00:47:37] Adam Ramsden: those. Yep. And you always say like, it it's the question of, well, what if I don't make my goal?

And I'm going to feel bad that I told somebody now and I didn't get there, yeah. So, yeah, but I think that's really 

[00:47:48] David Syvertsen: important to check, check the, yo that's my answer to that. I, I think that's the, the answer to so many issues that people struggle with it. Just check the ego at the door.

[00:47:57] Sam Rhee: Yeah we've all been there. We know what it's like to try to get something in CrossFit. It takes a long time and we'll be there again. Yeah. And it's very circuitous sometimes too. Sometimes you just need to build up. Other skills in order to get to that skill. And you do that a lot in your next level of training is, okay, you want to get a bar muscle up.

You're not just practicing bar muscle ups or bar muscle up like movements you're practicing. GHD is yeah. To get that 

[00:48:22] David Syvertsen: speed and strength. Yes. The amount of people doing GHD is right now is through 

[00:48:25] Sam Rhee: the roof. I love GHD is because that is what helped me get my muscle ups. But it takes a long time.

No one here is going to say. Oh, well, you didn't get it in like a month or three months or six months. It took you a year or 

[00:48:39] David Syvertsen: two years. I get very nervous when people have timelines on goals. I really do. Like, whenever someone's like, I need this by this. I'm like in my head, I'm like, fuck. It's like, it's, it's a dangerous game to play.

[00:48:47] Sam Rhee: Yeah. Have a goal of Hanson walking in. I haven't touched it in a while, like a really long time, but I'll come back to it. It's still a goal. I've still said it. And maybe someday we'll get 

[00:48:58] Adam Ramsden: it. Nobody's going to say Sam. Hey noticed you haven't been working on your hand. Stand walk. What are you 

[00:49:04] David Syvertsen: doing?

Well, maybe data quarter finals are coming up again soon. So th this was one that stood out to me on your outline is be willing to be stopped in a workout to adjust your movement pattern. That's that is, that takes a lot of checking the ego at the door, because if you're someone that's really pursuing a score, I want to beat this person.

Or I want to not get lapped by this person. Right. If you have to stop mid workout, I can tell I've done this before I've stopped someone. And like, it's almost like, dude, what are you doing? Thoughts on that 

[00:49:35] Adam Ramsden: album? Yeah. We see it a lot mid workout, and it's a difficult thing for us to do as coaches.

As long as somebody's safe in class, I'm going to let them push the intensity if they want to. But I think you need to be willing as an athlete to say, all right, if a coach sees something. Could improve the movement or, make me more safe than I need to be willing to stop if I need to in the middle of the workout and listen to that coach.

Right. I'm not expecting anybody to be like, oh, okay. Let me stop what I'm doing. Make sure I'm really, take notes. Like if you want to get back to your workout, that's fine. Right. But I want, there's something. The coach is seeing that could either help you in the future.

Maybe not in that workout or is going to, be something that they're seeing a form breakdown and it could be a safety net issue. Yeah. 

[00:50:25] Sam Rhee: There are a lot of times, and I've been in classes where athletes will do a heavy, clean, like you'll program is and they think they can do it, but it's in front or there's a lot of stuff in front of it.

So by the time they get it, their form is starting to break down and they're just leaning and they're not. Pushing back with their hips. And, and, and I know when these things will happen, because , if Dave is coaching, he'll really emphasize, like when you get tired, like make sure you get your hips back, like don't lean forward.

Don't try to do that. Right. And it still happens. It's really hard for coaches to say stop. Right. I don't think I would actually, at this point really be able to, unless I felt like stainless, it was a 

[00:51:09] David Syvertsen: danger, right. It's a lot of, at times as a coach where I'm just like, all right, that's not good.

That's not good. I'll address it after, after, and there's are certain workouts. I will not stop. So if it's a workout, that really means something that's a qualifier. It's an open workout. Unless again, like I remember back in the, remember the squat snatch open workout, like there were a couple of people.

I was like, all right, we're done. We can't, you can't do it. This is not right. I can count on one hand how many times I've done that in the open, like stop someone. And so like, an experienced coach kind of knows when to pick and choose those spots. And in most cases it's like, all the addresses.

And 

[00:51:42] Sam Rhee: hopefully if you're an experienced coach who knows your athletes, when they're setting up, you could be like, yeah. Before it happens, be like let's let's and the good athletes really know, like, The fun of Aaron and his overhead squats, but he has no ego. No, he, yeah. Like he's so good at figuring out what his capabilities are.

Of course you'll smoke everything 

[00:52:03] David Syvertsen: else. I'll tell you what dude like that dude. I mean, he's my brother, but you know, he he's, he's getting better. Like progressively, like I just saw the other day, he's like banging out RX, handstand, pushups. Like I didn't think that they would ever come, but again, he's not someone that puts a timeline on things and he has no.

When he comes in here and like, he's still crushes some workouts, like every week, there's some workouts. You're just like, dude, are you serious? And it's just a good example. So he'll, and he had to have no issue if either one of us came up to him mid work. I'm like, yo, we got to stop this real quick. Even though I know you're trying to crush this workout, let's fix this, this, this, that you don't get hurt and he'd be all about 

[00:52:37] Adam Ramsden: it.

And you can ask yourself like, if I just finished a set of wall balls and coach came up to me and said, you know what? Like, there's. Something you could do a little bit better or, you weren't really, where that, where those really wraps, like, would you be willing to do those reps again?

If you're looking and if you're not looking on a micro level of that workout, if you're looking at long-term success and improvement, you should be willing to do those reps over again, if they weren't good enough. Absolutely. 

[00:53:03] David Syvertsen: So, the, the next, so that was the, those were like the basic stages of this, right?

The next level kind of stages are, we talked about filming your workouts. We can go into that again, if you want, but also what are you doing outside the gym and how's that impacting what happens inside? That's going to be like, we could talk about the analytics that your watches tell you with, like your, your resting heart rate, how much you're sleeping, what are you, what.

Habits. Can you do with that information that will impact you what you do here? Yeah. 

[00:53:28] Adam Ramsden: So I think it's an odd thing to start filming yourself working out. Because it seems like it's very egotistical and oh, I just want to see myself, power clean look, but you will see. Things that you won't believe when you start to film your workout, it's like, oh, is my chest touching the ground on those burpees on the video now?

It's not like it it's. And it's happened to me since I started, being more consistent with filming Lara workouts where I'm like, oh, I moved really well in that workout. And they'll look at the video and I'm like, Ooh, no, you did not. Like we need to take it back a little bit. Right. So I don't know.

I 

[00:54:01] Sam Rhee: mean, we have some people who have. I work out all the time. Right. And listen, if you want to express yourself and post on social media, that's fine. The good thing about that is, is they're generally not posting crappy movements, the low lights right there. And most of the people that I know who post regularly move pretty.

And I will never fault them for posting because I was one of those people for a real long time. I, I got a little dopamine hit from posting and I was fine with it now. I, it doesn't, that's not so much my motivation to do things, but I will never say no to someone videoing themselves and, or posting it. Ideally if you just want to look at it, Super helpful and I will offer.

And I when I was focusing a lot on Oli, I would send those to you or to Dallas and get your thoughts on it and send them to others. You can you can really get a lot of feedback that you won't get from your own body kinesthetics during 

[00:54:59] David Syvertsen: the workout. I even think even beyond the movement, sometimes of taping an actual workout is.

This has always been eyeopening to me is how long you rest, like that's always been something that I've always been trying to like get 1% better on this workout or 2% better, like try to get four more reps here, whatever, and I, that's one thing that I've always learned. You know, If you start, I mean, this takes a little bit more detailed, but this is the next level part of Adam's outlined here is you start timing how long each one of your rests are.

And I've done this so many times, like as recent as the quarter finals with that pistol workout, it's like, Hey, if I just went three or four seconds less on all three of these. It improves my time by this much. And I really need as many points as I can get. And you don't know how much you're at. You just, you have no idea in the middle of a workout, how much you're resting until you watch it.

And I think that that, that can also open up your eyes to something that's probably going to be coming up. Next is the complex part of this is starting to really break down reps per minute. You know how your work rest ratios, like what can you handle? A lot of people think they can handle one-to-one work restoration and they can't like a lot of people can not go hard for 30 restaurants.

Um, Without significantly slung down after, you know, 7, 8, 9 minutes. And everyone's like, oh dude, if you gave me that much rest, I can bang it out. I'm like now usually you actually rest more than you do work in most of your workouts. That's why we just recently did that railroad workout previously this week with a partner run hard.

Easy. And I was like, well, in my class, I'm like, when's the last time you guys have done 12 and we're talking to CrossFitters here, 12 minutes of constant movement and workout like, oh, I do it all the time. There's Amber at 12, the other day. I'm like, you rested about 60% of that workout. You know, You just don't realize it because you're hurting.

And I think that's something that video and can really do that. And now to me, it's not just about movement. It could be how long you're resting, how long you're working. The 

[00:56:41] Sam Rhee: other thing I almost forgot was about body language. I did not realize how crappy my body language has been. And when I video myself and I'm like, yeah, it was just, you know, like just the Instagram for us, like really poor body language.

And I think if you really care about yourself as an athlete, it's not about. Fronting or looking good for people it's about your body language does reflect your performance as an athlete. Yeah. And I feel like I that's one of the things I've needed to clean up and I continue to work on all the time is, how I'm thinking is reflected on my outside of my outside is reflected on the inside.

Yep. 

[00:57:18] Adam Ramsden: Yeah. So we're, we're talking about the timing. And so like a specific example of what happened was we had a workout. Probably like a month or two ago, that was an ascending rep ladder ring, muscle ups and air squats and ring muscle ups is something me, Ashley and Liz had been working. For a long time, a long time putting a lot of work into it.

So, yeah. And so this is something that I focused on and I said, okay, what can the analytics tell us about this workout? So we filmed the workout and I had to sit there with a stopwatch and say, okay, what, what's the rest time we're taking in between Muslims? Right. And Ashley had 15 seconds, 15 seconds, 15 seconds, 16 seconds, 18 seconds, 3,100.

One time, right back to 15 seconds, back to 13 seconds, nine seconds, 28 seconds. Right? There were three instances where she rested almost double than she needed to for the rest of the reps. And after those long rests, she would go back to her normal rest. So I said, if we took those down and we said, okay, we're only resting 15 seconds.

Every single rep, she would have saved herself 45 seconds in the workout. And all of a sudden you get one more muscle up and get into those areas. And that's 30 reps right. At the end of a workout. Right, right. Maybe that doesn't matter on a Friday workout, but what if that was an open workout? 

[00:58:35] 2022_0515_0712-1: Okay. 

[00:58:35] David Syvertsen: I would say it would open, like we hear that kind of talk all the time in the open it's like, oh man, if I just got like three more reps, I would've gotten to that next part.

And my ranking would have. Now 280 spots. 

[00:58:46] Sam Rhee: Yep. So why not practice it during your daily walk or at least think about it? Yeah, I would say you have to, because you can't suddenly just figure that out before though. Nope. Open. You have to be thinking and be mindful of that all the time. 

[00:58:58] Adam Ramsden: Yeah. And what, yeah.

And once you say, okay, here's going to be my 15 second rest. And the more you do that, the more you think about, or you feel how long, 15 seconds. Yes. Right. Cause all of a sudden we're saying, oh, that was about a 15 second rest. You go back to the videos, 35 seconds. Right. And you're like, wait a minute. What?

[00:59:15] David Syvertsen: Yeah. I mean, if I, if I had to, I would never do this. I think it would just be too complicated for the gym. But if I was like gonna make, if I really wanted to get that specific programming workouts, everything would be. Just for like, maybe three, four days a week, like I'm working with Coda on some stuff right now, reps for a minute and it's, everything's going to be like rest 10 seconds, 15 wall balls, rest, 10 seconds, 15 burpees, rest 10, like in a, has to be that specific.

Not for the sake that I want him to get the best time it trains your body to actually feel what does 10 seconds feel like when you're really. 

[00:59:43] Adam Ramsden: and we talk about this all the time of like, don't go out too hot. Right. Don't you know, you have to find your maintenance pace on bar facing burpees.

Well, what does that mean? If you go back to the Hinshaw episode, he was talking about lower Horvath's average burpee time, and that's the nitty gritty stuff that like, we isn't, exciting to do, but if you're doing 10 burpees three and a half second pace. And by the end of the workout, it's a 12 second pace where you're doing those grief burpees, where you're laying on the ground, or if we found that average burpee time, and we're able to sustain that for the entire workout, we'd probably feel better going into the next movement.

Absolutely. And would be, would be fresher for everything and feel, we wouldn't be dead at the end of the work. 

[01:00:24] Sam Rhee: Right. So it wouldn't have been 3, 3, 3, 3, 3, 3, 3 25, right? Like it could have been four or five the whole 

[01:00:30] David Syvertsen: time. Right. And that, and that's where like that's where the progress is going to be found for.

A lot of us know, have been doing this. And we have so many people in the shim that have been doing this for over five. Right. Like at some point it's not going to be like, all right, I'll start eating cleaner. And uh, you know, start taking this more serious. It's going to be down to this, like analytical enough information that yes, it does require some work, a little bit of journaling.

Talk that, talk about how important this is though for like journaling spreadsheet, finished tracking. Is there a fitness tracker, a spreadsheet that you feel like is the best? Is there something that maybe even bison can do? To help people that do want to go down this path of complex information, gathering and tracking, what is if someone says, all right, how do I do this?

There's so many movements, so many modalities, how can I do, what can I do best to track all 

[01:01:15] Adam Ramsden: this? Okay. So I came up with a spreadsheet that I'm happy to share with anyone just ask. But it takes the week. It breaks it down. It's more for coaching than anything, but you can adjust it to.

What, what you're looking to do, but it has a spot for each day of the week. It has a stimulus box and a class notes box. So every week I look at the workouts, I put them into the spreadsheet and I look at, okay, how, what, what's my perceived intensity? How, how hard am I looking to go in?

And for one thing it does is avoid the, I'm just going to go as hard as I can every single day, because that's not sustainable. And it's kind of like, flooring it, every time you get in your car, like you're gonna, you're going to risk injury. You're going to, not feel as recovered.

And I don't think you're going to perform as well. Right. So that gives you like a weekly look and then as you. Finish up a workout, at night I'll go in and I'll look back at the video or if I have the data or the heart rate, where'd my heart rate spike in this workout. Was it during a specific movement?

How did I feel? Were there parts where I think I rested too long or anything like that? So 

[01:02:21] Sam Rhee: unfortunately there isn't any good pre. Cooked template or online resource. I think, I tried using Brianne the whiteboard for a while. I wasn't, it's too difficult. Cause you have to enter your workouts into their format, which is a pain in the ass.

And the analytics, I didn't feel were super helpful. I stick to a Google doc now, which I'm sometimes on sometimes not similar to what you have. I feel like for me, the next phase this year is going to be what Dave automatically does in his head all the time. He looks at a workout and he goes, all right, 10 burpees over like bar.

All right. I can do X number of burpees over bar in X number of seconds, like, all right, 10 power clean, blah, blah. Okay. I can do this in X number of times. Like every time I see you look at a workout, And probably this is on the athlete side and the programming side, right. What that workout will take.

Right? So if everybody just had a list of all their movements, like 10 wall balls, Tempur-Breeze over bar 10 load, like a reasonable pace for them, they could themselves look at a workout and stuff. I bet I can fit. Look at my movements, look at what it is. I could probably finish this in X and then use that for the workout.

And that will be my goal this year is to be able to look at a workout, have a list of movements, have a list of times. And the next level athletes, you sort of have this like max number of wall balls. Right. 

[01:03:44] David Syvertsen: Blah, blah, blah. Like yeah. Your maximum broken sets and then your max rep in three 

[01:03:47] Sam Rhee: minutes.

Right. So if you're a next level athlete, you probably can already figure this stuff out. Some of it. Yeah. But for everyone. If you can just keep populating those numbers as you go through the workout. So 

[01:03:57] David Syvertsen: I can say this, that one thing we're going to do, this is going to be after here a week. I didn't want to do before here we, that we're going to start doing 100 reps for time for a lot of different movements.

Like that's just going to be the wad, like on the simple days, like we'll do it. We'll do two of the movements in one day. And I think that's going to be such a good workout. All right. Be it's going to create how many reps per minute can. And if you want to get deep, like, we get pretty deep with this stuff with ourselves, trying to get better.

Is, you can start talking about rate of fatigue, which we'll probably have to do a podcast on that at some point or at a fatigue. Like that's a big deal, right? Like, the people that get to fit the reps first are not necessarily the people that will get to a hundred reps first. Right? There's a rate of fatigue that you have to think about, but I think.

Just kind of like taking a step back and look at this from someone that is like your normal CrossFit or like, what can you do to help yourself get better? It's going to be record a lot of this information. It could be a Google doc, like maybe we can all combine our brains a little bit and come up with something that could help out the gym and you could use it if you want, if not, no big deal.

We'll always take feedback on that. If anyone wants um, you know, also the economy maybe start producing that, or Adam's got something that he said he's willing to share. It's, it's something that it comes back to. The focal point, you're going to have to record stuff and not just only use memory, right?

Like, yeah. Sam's like, oh, Dave can look at a workout. I'd be like, well, But doing this professionally as a coach for a decade now, but I also, I tick differently because I've always said I'm not the most blessed athlete in competition form. I can look at a group of competitors and be like, not stronger than any of these guys, not faster.

So the only way I can win or try to win would be, I need to get the most out of every little thing I can. And a lot of it is your rate of movement, how much you're doing per minute. So I've thought about that for a decade now. And I still get it wrong sometimes, there's a lot of factors. You can't always look at a workout and like, I'm going to get this time because I can do this, this, and this.

Like there's other factors that, obviously impact your performance. 

[01:05:46] Adam Ramsden: So, and I think that if you can make connection, like in the gym, I think the easiest. Movement to keep track of with intensity and stuff like that as rowing, because you have a number to put in a shoe and you know exactly what your rowing pace is like, okay.

How would I feel at this? Two minute pace, how do I feel at the one-fifty pace? How do I feel at the one 30 pace? What's my max, we did a workout a couple of weeks ago. Where you were looking for 15 seconds, max, what, what can you get that up to? How is that system is that sustainable for 30 seconds is sustainable for 45 seconds.

And just putting some anecdotal evidence for how you feel based on to those numbers. 

[01:06:27] Sam Rhee: And even for a recreational athlete. I know people are like, I just want to come in and work out. This will help you enjoy your recreational experience tremendously. 

[01:06:37] David Syvertsen: Yeah. Yep. All right. So we'll go, we'll conclude this guys now.

I hope that you guys got something out of that. There's a lot of information. Every single time you come to this gym that if you want to, you can take it in and it's going to help you down the road. All right. Thanks guys. Absolutely.