S02E79 2022 LEGENDS MASTERS CHAMPIONSHIP PREVIEW
Special guest Amy Edelman @amyfitnyc returns with Dave, two time champion of the Legends Masters Championship @_legendschampionship presented by Mayhem Athlete @mayhemathlete. Both Amy and Dave are headed to compete in Cookeville, TN on December 8-11.
Amy, Dave and Sam speculate on the possible events at Legends, what the competition may hold, and how they have prepared for this premiere CrossFit Masters Competition. The competition is programmed by the GOAT @richfroning himself!
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S02E79 2022 MASTERS LEGENDS COMPETITION PREVIEW
[00:00:00] David Syvertsen: Welcome back to the Her Fit podcast. I am Coach David Sarton here with my cohost doctor and coach Sam Marie. And for the second week in a row, we have our very special guest legends athlete, Amy Edelman, going to be competing in the Women's 40 to 44 group. And that is, I guess we are airing this, this is starting in just a few days from now, and we're gonna kind of go over.
The Legends background story, just a little bit. All right. We did this last year so we won't get too deep into it, but they sent us a movement list of what movements will be in this year's championships, and it is a lot shorter than what we saw last year. Last year we got a movement list and it had about 75 movements in it, which basically said you might see these movements.
Here are the standards for them. The movement list now is probably a quarter of the size of. And I would guess that everything they sent us will be in this year's championships. There might be a surprise or two. They've done that every year. Something like a new auto object or something like that.
Like last year we, we did lunges with the water bag over our head that was kind of switching around on the last event. They did not release the workouts. We are not gonna know the workouts until a couple days before. So by the time this podcast comes out, we probably still will not know. We might find out on our travel day, which is Tuesday.
But we want to go over the movement list and we're gonna just kind of generate some discussion. So Amy, thanks for coming back. Thanks. Thank you. It's almost like you never left, right? Let's legends. It is going to be in Cookville, Tennessee at Crossett Mayhem. And for those that live under Rock, that is Rich Froning Gym.
And he is probably one of the, if not the biggest figures in CrossFit especially the sport. He's definitely on the Mount Rushmore. It could be debated. Now, who's, who's the top dog? Him or Matt Frazier or I, I think it's Tia, to be honest with you. But if there's a Mount rusher route, Mount Rushmore Rich phoning is on it, and he is now going to be entering the age 35 to 39 masters group in next year's season.
So in the next. In February, he will be, and he's kind of hush hush on whether or not he's actual actually going to pursue competing in that master's group. He did say he's no longer gonna be competing with a team, which he's been doing for years now. And if you know anything about Rich and how competitive it is, I think he will at some point make an appearance in that age group and he'll probably win.
But part of me was thinking that Rich is a very intelligent businessman as well. And an entrepreneur, and I think that he sees the sport of CrossFit is growing, but the master sport is going to continue to grow because a lot of us that started competing back in. 2012, 2013, 2014, we're in our twenties.
We're all now masters athletes and a lot have left the game for different reasons, but a lot of us are still in it. And I, I think it, you can call it Weekend Warriors, you could tell that we just can't get over it, but it's a lot of it's in our blood that we want to compete. And I think there's a lot of people like Amy and I that want to compete for as long as our bodies will allow, and Rich sees that, and I think that's a big reason why Legends partnered with them.
Rich partnered with Legend. And while they're hosting this year's in my, in my opinion, the premier off season cross competition.
[00:03:16] Sam Rhee: Yeah. I think that the fact that the 2022 Legends Championship presented by Mahe athlete is was programmed by Rich. Mm-hmm. , Shows what his commitment is to the master's athlete.
I, my guess is he will be competing next year as a master's and it's gotten bigger and bigger. You see all the names that used to be in the open, I mean in the games. Yep. Dan Bailey, James Hobart, Sam Dancer. All these guys are now up on the master circuit. And I love watching these guys because they have maintained such a high level of fitness.
These guys arguably can, are, maybe they can't compete with a maderas, but they're right there. Like they're almost right there. Yeah. And they're 10 years older than these guys are 15 years older. So I love that. And. I'm so interested to see how he programs these workouts because he said there were, you know, he didn't agree with everything that the Legends guys wanted, and so there was a little bit of a give and take he said, with these workouts.
So I'm really interested to see what you guys have to face. Yeah. Especially since you've won it twice. Mm-hmm. in your age division. Now you're, this is your third time competing. Yeah. Legends. You were the youngest the first year. Yeah. You were one year older. Now you're like sort of in the middle or maybe at the end of the pack of your group.
Yeah. You're the youngest 40 to 44 year athlete. Never competed at Legends before. Nope. So watching you guys you know, throw down at this is going to be so interesting. I can't imagine the kind. I don't wanna say pressure, but anticipation you guys have for
[00:04:50] David Syvertsen: this thing. Yeah. What are your thoughts? A day and a week and a half away?
Yeah.
[00:04:55] Amy Edelman: I mean, I'm just, I think, anxious to see what we're gonna be doing cuz we have a movement list, but we are like, you know, you sit there and you're like, so like, what if this is paired with this? That's all we're gonna be thinking about for this. Right? That's all you think about. And then it's like, it's, it's just I'm excited to see.
What he's gonna do. What they will. What they will have programmed.
[00:05:15] David Syvertsen: Yeah. He was on Saban's podcast a couple weeks ago, and like you. He is programming with Bob Jennings and Joe Linton. I wanna give those to a shout out. I have a lot of respect for those guys. They are kind of the founders of Legends and they've been running it.
They're so selfless. They do a kick ass job every year and it's a really hard job to do, especially with high maintenance athletes. Poor Joe can be
[00:05:33] Amy Edelman: getting my emails about apparel, .
[00:05:35] David Syvertsen: What sports, what are we wearing?
[00:05:38] Amy Edelman: What size should I order? Yeah, because you know, right.
[00:05:42] David Syvertsen: That's her, by the way, Joe. That's her, that's me.
But even Rich said, he goes like, yeah, I think the volume's a little too high, but I'm like, oh boy. Oh God. If he's calling the volume high. Yeah. And it was, last year was, was a, was very high volume. It was tough. A lot of deflection. So what,
[00:05:57] Amy Edelman: how many workouts
[00:05:58] David Syvertsen: were last year? There were believe there was nine 10 events.
Nine workouts. So it's the same. It's kind of the same thing, I believe. Yeah. I think that they said, But I, yeah, it's the same thing. So basically we, we know that there's gonna be workout. This is what's different this year. In contrast to the past. It's a four day competition, so it, it seems like we're gonna be doing the same amount of volume, but it's gonna be spread out over four days instead of three.
So I think that might make, make things a little bit better. I'm very interested to see before we get into the movement, In the two years that I've done this in Arizona, it was in a parking lot because of Covid, and in last year it was in San Diego in a huge tent. The lanes I, I basically. The, the rig was 20 lanes deep, and that was kind of like the, the way we lined up, based on what I can see from cross at mayhem on Instagram, I'm, I'm on their Instagram all the time.
They don't have that kind of layout Now, Rich's buddy, buddy with Rogue, so they, I'm sure they could put together whatever they want to, so maybe I'm wrong. I'm very curious to see how they're gonna put together. But they have made notes in emails a few times that they've had to change workouts up just a little bit logistic.
And I think that's part of what it is. So I'm trying to, trying to visualize, I'm trying to visualize what they could and could not do in their space. I'm a very, I try to project and plan as much as I can. Again, mentally prep and, alright, they probably will have this kind of workout. They probably will not have this kind of workout.
And now that we have the movement list, we can get a little bit more in. In depth with speculation. So let's go. We'll dive right into the, the movement list. We won't go like one by one, but I think what we could do is we could talk about the machines first. They have the assault air runner, the concept two bike, the concept two row.
And the concept concept two, ski. So those are the four machines. Note, there is no air bike in there. There's no assault bike slash rogue echo bike. Some people would be happy about that. I personally would've loved to have seen it. I'm sure you would've too.
[00:07:53] Amy Edelman: Yeah. I think either one of the bikes I'm, I'm not quite used to the.
The Rogue bike. Mm-hmm. , but I mean, either bike
[00:08:00] David Syvertsen: I like. Yeah. Yeah. Now I do think because Hinshaw is very involved with mayhem, I have a feeling he's going to program. I think there's gonna be an endurance event. Endurance for CrossFitters is probably anything more than 20 minutes. Right. Like we did a mock weekend a few weeks ago.
We'll talk about that maybe a little bit later. Yeah. But we did a 5K 4k. Just like single Dowdy, there's your workout. And I think we could see something like that. I had her do Jerry yesterday, which is a one mile run, two K row, one mile run, which I think is, would be an awesome, awesome fitness test for a competition.
And in most local competitions you can't do it because it's take too long and you need a lot of machines. Mayhem has as many machines as. Right. Like if you've ever seen what they have on their Instagram with like the Train with Rich Weekends, they have it all. And I have a feeling just because of the way how Hinshaw is involved in that plays with the Mayhem programming, which is the main sponsor of the event.
I think we're going to see a, an endurance event on that Thursday that will involve a run or a run ended one of those machines. Yeah.
[00:09:06] Amy Edelman: And I, I hope, I hope they, they do. I I think we had talked about it like last. , that initial workout, the first one when you go out there mm-hmm. and your nerves and everything else.
Doing an endurance workout, I think is a lot more settling to your, your response system. Yeah. Like do doing a, a fast, hard and go workout. It's like it's a shock. Yeah. And it's hard. And it's a bad feeling. It is.
[00:09:37] David Syvertsen: Yeah. I, I, I think some the, whenever I compete, the worst feeling I have is after that first workout.
And you can do all the prep, the mental prep, you can get a good warmup in. Yeah. But there's nothing like spiking the heart rate up that hard, that high, right. That that abruptly. Yep. And the past two legends that right after that first event. You feel great after like going into the rest of the weekend.
Yeah. It's like ripping a bandaid off. Yeah. But I would love for that first event to not be something. Six minutes. Sprint as hard as you can go.
[00:10:07] Sam Rhee: Yeah. How have you guys been training for anticipating an endurance workout or a, like a run row or run skier or something
[00:10:17] David Syvertsen: type of workout? We've been doing a lot of zone two stuff.
Like we're working for 30, 40, 50 minutes. Okay. Like, we've been doing pretty much at least one of those per week, sometimes two. It's usually mixed with multiple machines. Mm-hmm. . But there are times like where we are on one machine and we say, Hey, example, like on a C2 bike like thousand meters, 1200 1500, 2025, like go hard for the first half, soft for the second half, rest a minute or two, then go back at it just so that you can get used to being at a machine for a long time.
It's something a lot of CrossFitters don't do, whether it's habit or just logistics of a class or. Bias of a programmer, but I do think there's a lot of fitness missing in athletes that don't stay on a machine. Mm-hmm. or at a movement for 20 plus minutes.
[00:11:03] Sam Rhee: What is the difference between running and an air runner?
Like how does that affect you as you run Amy?
[00:11:10] Amy Edelman: So I had never really been on an air runner before. I had went to go like, visit my dad somewhere, and there's one in this. Apartment, gym. Mm-hmm. . And I think you were like, oh, you should like jump on it. And I was like,
[00:11:25] David Syvertsen: Nothing's scary.
[00:11:26] Amy Edelman: Like I went on it and I tried to run.
I'm like, I am going to fall on my face. Yeah. That was the
[00:11:31] Sam Rhee: first time I ever did one. I felt like I was gonna fall.
[00:11:33] David Syvertsen: Yeah.
[00:11:34] Amy Edelman: So it was very awkward. And then when we started doing legends training, I was like, Dave, like we, I gotta get on one of those things because if that shows. Then I'm screwed cuz I will wipe out.
Yeah. So luckily you've been so generous in letting me come to your or us come Yes. And into your gym at home and use it. And I'm like, oh,
[00:11:56] David Syvertsen: it's huge. My God. Yeah. Fortunately, fortunately Sam and his wife Susan, opened up their garage gym to us to, they have an air runner and. , you know, it's not like we got, it would be a mistake for us to go in there every other day and just pound the thing, right?
Yeah. Because like that leads to over training injuries. But the fact that you can get some experience on it, like the first time we went in there, we said, Hey, no max effort, let's feel this thing out. Let's see how you feel tomorrow. Because I remember the first time I went on that thing, I went pretty hard.
Mm-hmm. and. I got my car right after and both of my calves cramped up the second I got in my car because, and Amy right now at her hamstring soar from yesterday. It's just super tight. I love the air runner. In that you feel like your muscles are working, your aerobic system is working, but you're not pounding your joints.
Mm-hmm. , I do think for someone older, and I probably don't have the best running technique in the world, so I pound the ground. You can hear me running two blocks away. Right. Like those flat ass feet. Yeah. Breathing and hitting haven. I have some med blocks on my feet. Yeah. But like I grew, I, people don't believe me when I say this.
If I could run three days a week, But it, it beats me up. And like the last time I ran, I think it's the best form of conditioning. Like if you wanna get better conditioning, you need to run, but you don't want to get hurt. And I remember the last time I ran, it was a bison class with you, Sam. It was 800 meter runs, the repeats.
And my, my knee, it blew up. It was swollen for like eight days. I'm like, it's, that's a sign. It's not worth it because it impeded my training. But on the Air Runner, it doesn't happen. You know, do I run as fast? No. Most people run a little slower on the air runner than they do on pavement. 10% maybe? I would say 10%.
Yeah. Yeah. Nothing drastic, but enough for you to notice like, wow, I don't run like an eight 30 mile. What is that all about? So, but it, it's good experience to see like, all right, how did you feel after That's part one, but also where, how do you push on that thing? Right. You know? So we did, we did a lot of different time domains and then different distance domains, and then we mixed it with a bike.
One time we mixed it with a row one time. And it's important for her to know that or anyone to know. That if you need to push off that thing, like, and hey, I need to go catch someone. Mm-hmm. , you need to just move yourself up a little bit on the air runners. Yeah. So you get that down slope. But like, be ready.
That thing will, it's gonna go. Yeah. Like you will go from your eight minute mile pace to four 30. Yeah. And it's hard to slow down sometimes. It's a little scary.
[00:14:11] Amy Edelman: Yeah. It goes, it's fast. It's like the, the change is so quick.
[00:14:15] David Syvertsen: Yeah. And like, Amy's so good on the machines. Mm-hmm. , like the, the c2, the row, the escapia, she's on 'em mm-hmm.
three days a week. Mm-hmm. and she, it's been that way for a long time. And her build naturally. A lot like her, one of her best events was the Rober being the qualifier. Mm-hmm. . And that was, you know, aerobic system, but it was also just, Hey, I'm really good at rowing and I think it was really important for her to get on that air runner.
Anyone that's competing at Legends, if you can get on one. I would play around with different distances, different time. You don't have to blow yourself up, take long rests in between, but I think it would help you out a lot.
[00:14:45] Sam Rhee: It's a lot of posterior chain, isn't it in terms of like your glutes, hamstrings, and calves, more so than maybe just running on pavement.
[00:14:52] David Syvertsen: Yeah. Yeah. I
[00:14:53] Amy Edelman: definitely felt my, like hamstrings immediately after cause of the push that I normally don't feel normally when I run like on the pavement, I'm like, oh, my bag hurts, my knee hurts. Yeah. Mm-hmm. , but that, it wasn't like an an eight joint ache. It. Muscle.
[00:15:09] Sam Rhee: Yeah. Now C2 U I did it last week when I was dropping in at a box and I didn't realize how quad heavy I thought that felt afterwards.
Bike. Yeah. Yeah. Like it was like so much quad. It is. Yeah. Yeah. I mean, how do you guys, did you guys do a lot of C2 bike? I
[00:15:24] David Syvertsen: training before this? I would say once a week on that thing. Yeah. Yeah. Amy, what are your thoughts
[00:15:27] Amy Edelman: on that? Yeah, I mean, I like it. It's I don't know if I like it better than the Airine or mm-hmm.
or which one, but it's, it's a nice,
[00:15:35] David Syvertsen: it's smooth. It's smooth.
[00:15:37] Amy Edelman: Yes. That's what it is. Yeah.
[00:15:38] David Syvertsen: What are
[00:15:38] Sam Rhee: your trip tricks or tips to perform on that thing? Cause I couldn't really feel like I could find a good, I mean, my norm, like my comfortable pace felt too slow. But then when I tried to, I tried to push it. I couldn't maintain that for very long.
Yes. Yeah.
[00:15:52] David Syvertsen: So how do you
[00:15:52] Amy Edelman: like, I think it's the same, like, it's such a fine line of being. And being like, I might blow up on this thing.
[00:15:59] David Syvertsen: Yeah. Yeah. So yeah, I can't maintain my split on the C2 bike that I can on the row, so I just know that I know myself in the rower very well. C2 bike. I just try to taper it back 10 seconds, I'd say.
Yeah. One thing I do, I'm not a biker. I don't know if this makes sense. I don't know if Haws gonna get mad at me for saying this. It, it does not make scientific sense. I do try to use my front part of my foot. On some of the, when like quad starts to get really tired, I try to activate and push off my hamstrings and glutes a little bit more and I can feel a different activation and it does help me.
I do feel like when I start going to my hamstrings, it's like, okay, emergency, emergency, and like that's when the heart rate really starts to jump up. But as long as like big hinshaw thing, if I can control my breathing, like, like whether it's a cadence or like, Hey, I'm not like hyperventilating, I will keep pushing mm-hmm.
But if I start to feel that lack of control, that's when I'll, I'll slow down, I'll deal with the leg pain, you know, like that muscle fatigue. But it, it's the breathing for me that if you can't get off, can't get off that thing and, and be able to function, then I think that's your slime. Yeah. So let's get into some of the more, Specific gymnastic movements.
All right. Bar mu ups for men's 35 to 59 and women's 35 to 49. Okay. It's going going to be chess bar polls for men's 60 plus, and then women's 50 plus, sorry, 50 to 64, and then chin over bar pull ups for women's 65 plus. So they're making the gymnastics a little simpler. For older age groups. Some will be very angry about that, some will be very happy about that.
For Amy and I, it looks like it's going to be bar muscles only. We are asking does that mean there will be no chess of bar? Right.
[00:17:44] Amy Edelman: That's what
[00:17:45] David Syvertsen: I'm, I'm not sure of. We're not sure. I don't think they really care if we're sure or not either. Like, hey, like prepare for both. Yeah. In my head, I'm, I'm prepping for muscle ups, not chess bar like that.
So whatever workout it's gonna be paired with, whether it's one or two movements or it's at the end of a workout where you have to kind of. Get some reps done under a lot of duress. I think it will just be the muscle up for us. Is that what you prefer? I prefer, yes, because I feel like my long arms, I got long arms too for my height.
It, it's, I am slower competitively cycling, chess bar on butterfly than I am. Muscles. Yeah. Or muscle ups. I feel like I have a more, you know, I can even the playing feel a little bit more,
[00:18:24] Sam Rhee: in terms of bar muscle ups I know just judging chest to bar, I hate judging chest to bar. Like, just looking to see whether that they're butterfly and touching. That doesn't mean that they won't have those movements, but for simplicity's sake, yeah, just why not?
Instead of doing. Five more chest to bar, like just program, more bar muscle UPSs, right? You guys are elite athletes. Like why would we wanna make you do chest to, I would start bar muscle ups.
[00:18:54] David Syvertsen: I mean, you probably prefer muscle ups, right? Yeah, a hundred percent. I mean,
[00:18:58] Sam Rhee: you've programmed just for classes, large sets, like ginormous sets.
That's where. F this, I'm
[00:19:06] David Syvertsen: like, I'm doing my
[00:19:08] Sam Rhee: normal three to four at a time and then dropping and then, you know, that's really about it. But I assume that if you can cycle large numbers of muscle ups, you're probably gonna be at a big advantage. It seems like every comp, the ones who can sort of hang onto the bar for stuff like that, it makes a big difference.
It does, yeah. Yeah, absolutely. What kind of numbers do you think you might see in terms of volume for that sort of thing?
[00:19:29] David Syvertsen: I mean, I, I could see typically, Total volume is, is around 30. Okay. I don't think it'll be 30 in a row. I could see it being one of two things. I could see it being some, like building up like a chipper and then have to do them at the end of a workout.
You don't have to make them do that many uhhuh, you know, like 10 muscle ups after a huge long workout. Very hard. Mm-hmm. . Or you make it, you know, you pair it with a couple it, and you just say, Hey, five at a time am wrap, or six rounds for time. Something like that. Right. So I think it'd be one of those two.
Well, they
[00:19:56] Amy Edelman: had that in the. The qualifier, right? Yeah. The
[00:20:00] David Syvertsen: with the shuttle
[00:20:01] Amy Edelman: runs, right? The shuttle run. Clean and jerk. Just a few at a time. And then it was what, five, seven?
[00:20:06] David Syvertsen: I think it was five. Five. Yeah. And I think you have to think about this too, and I've seen this like competitions, this happened a little bit last year in their first event with the overhead squats ring muscle ups.
You don't want to have a competition, especially, that's b. With a lot of people just standing around, right. Like, I think aesthetically it's a bad look. Right? And I remember watching the live the broadcast last year and they had that ring muscle pork out where the muscle re went, 2, 4, 6, 8, 10. Mm-hmm. . And it started off decent, but then, you know, With a lot of age groups, especially the older ones.
When you got to that set of eight and 10, I think the volume was the same. But even in my group, you, you just had guys doing one or two at a time. Yeah. And you know, is that maybe, hey, maybe the athletes aren't good enough. Sure. You can always say that, but at the end of the day, if you're trying to broadcast this, you're using the broadcast to market it.
You don't want people standing around failing reps. Mm-hmm. . So I don't think you need to have a crazy number of muscle ups. I think what you can do. Is you could keep it on the smaller side per set and just say like, Hey, if you're really good at muscle ups, you'll be, you'll be able to go faster. You, you, it won't suck Wind outta you.
Like it would someone that's, it's a really high effort movement for, I just think that would be probably the most responsible way to do it. It also, it's true, it
[00:21:18] Sam Rhee: does look good when you see people
[00:21:19] David Syvertsen: doing muscles. Yeah. Right. It's a, it's a, yeah. You'd rather, you'd rather see everyone do three to four at a time.
Yeah. Than have six people do nine at a time. And the other six doing 2, 3, 2, 1, 1, fail, two, you know, and he's doing laps around it. . Mm-hmm. just, I just think aesthetically and I think Froning with his history with the games and the people that are broadcasting this, mm-hmm. . I think it would be on the lower side.
Just you, you get a lot of trips back there. That, that's my thought. Now the, the other high level, there will be no handstand walks. There's no ring muscle ups unless they're lying to us. There's some toes of bar don't need to talk about those. The strict handstand pushups, they for, for it's as is for men's age 35 to 39.
And then as they get older from 50 plus, they give a one inch rise. And then 60 plus they get to Kip with one inch rise with women. It also says it's as is 35 to 49. So they're redo strict handstand pushups. 50 to 59 they'll be Kip. And then 60 plus they'll be chipping with two rise. So again, they are.
Changing the movement for older age groups. They're allowing, tipping for the older age groups For us, we're both gonna be doing strict, and this is another movement where you have very good athletes. I know several of them, Amy Ryan Radcliffe several athletes in our gym where you have to do more than 2, 3, 4, 5.
It's gonna be an issue. And there will be athletes down there in the same position. And I, I'm very curious to see, you know, mayhem programming is huge in district handstand pushups. It's one of the main programs I, I look at often. And their reps are all over the place. They do two at a time, they do 20 at a time.
And I'm really cur, I have no idea what to expect. Yeah. How do you feel about
[00:22:56] Sam Rhee: them?
[00:22:58] Amy Edelman: I mean, those, that's probably one of my biggest struggles is the strict hands in pushup. So I'm hoping it's something that I'm really good at in the beginning. Right. And then there's just some at the end, right? So at least if I'm, if I can't finish the workout, I can get there as if there's some type of a tiebreaker or something, like assuming if they're assuming that not everyone's gonna get through the handstand pushups, that I can at least get some
[00:23:25] David Syvertsen: advantage there.
Last year we had to do 15 chipping at a time. It was a short workout pair with sled pushes. Two years ago, we had to do 25 at a time that was paired with heavy deadlifts. I've never had to do strict handstand push us in, in legends, and even in the qualifiers, it was always high volume keeping. So if they're trying to find that same stimulus, I, I would imagine the volume would be anywhere from three to seven reps at a time.
And I do think traditional CrossFit, which Froning has, in my opinion, he, you can tell he's read the CrossFit journals and crossfit.com programming has influenced him a lot. It's often paired with a heavy bar, heavy pole. So a barbell could be a power clean, which we have a deadlift with. So something like a strict Diane with a heavy like Diane, but with a heavy barbell and strict handstand push.
That's as, that's as aggressive as I would see. But again, the aesthetics of that would not be good. Right? Because so many people would get to that 21 handstand push up, strict, stuck, and stuck. And you would just, you'd get to seven and just do one at a time and it just wouldn't be fun to watch and Right.
So I think it could be some sort of, maybe like an ascending ladder. Like I think if you wanna really test handstand, push up capacity, but not make it a terrible thing to watch is start off with really low volume, pair it with a heavy barbell. just go, you know, one on one, two and two, three and three for seven minutes.
Oh, I see. So that everyone kind of starts off moving. Mm-hmm. . But then the ones that really shine in that kind of workout mean it's, you know, the back half of the workout, they're still banging out everything all broken. Mm-hmm. the ones that struggle, they get caught up, but it, you're not watching someone's fail for the entire time.
[00:24:58] Sam Rhee: Yeah. What, what do you think about standards? Cause they've played around with standards with Hansen pushups so much, and I feel. The width of your hand makes such a big difference, especially with strict, because if you're here locking out versus here, I see people at the gym, they're like this wide, and they're like,
[00:25:14] David Syvertsen: yeah, yeah.
And like that's what we talked about in the last episode with Amy. People do that because it's shorter range of motion, right? I mean, I've seen people like you, I know who you've talking about, Sam, the, the wide hands. It, they're literally barely bending the elbows where like someone with length, they're go, they're moving their elbow's moving an entire foot.
Or their head is moving an entire foot, you know, from, from here to here. And how can you say that's a comparable movement? There's a sponsor that Joe Linton, who's one of the guys that runs legends and we use his mats here. I don't know how to, it's you are l your land, your land mats, but whatever.
They're 36 by 24. Okay. So they're 36 inches wide, 24 inches long off the wall. me thinking that they're one of the sponsors of this com that the guy runs will probably use those. And the reason the dimensions are, that's what the old school way of the CrossFit box, the handstand pushup was, your hands can't be outside that and they can't be that far off away.
So basically, I think they're gonna use those mats and if your fingers go off it, it won't count. Mm-hmm. , they, that's what they did for us last year. Mm-hmm. . I get a little dicey with that. My fingers go, sometimes I could feel the edge of the mat, so I gotta be a little careful with that. Mm-hmm. . But it's an, it's easy to judge.
Yeah. You know, handstand pushups are very hard to judge. Mm-hmm. , they always have been. Mm-hmm. , you know, that's why the open changes them every single year. Mm-hmm. , this is, it's annoying, but it's basically, I, especially strict, keep your hands in that box. Lock your elbows out, hit your head to the ground, you
[00:26:46] Sam Rhee: won't see front facing.
Right. I, I doubt it. Okay.
[00:26:49] David Syvertsen: I doubt it. Got it. So, but yeah, I mean, those are the, those are the high, those high skill, high difficulty gymnastic movements. There's a rope climb in there. , there are toes of r like I said, there's a wall walk, right? So there's gonna be a lot a, a good amount of gymnastics in there.
Mm-hmm. , I don't think it's gonna overtake any of the workouts. Like, I don't think it's gonna have to do 21 shorthand, have pushups in a row. But I think it'll be just enough to say like, Hey, if it is a hole in your game, it's gonna probably hurt you a little bit. And if you're really good at 'em, it'll help you out in this workout.
No legless rope. Rope climbs. I, what do you, what does it say? It just says rope climb.
[00:27:25] Amy Edelman: They could, I'd be surprised, although they did put in strict handstand butts, which I didn't think they would, they would do for like legends. How do you feel about
[00:27:34] Sam Rhee: Legos? I don't,
[00:27:36] Amy Edelman: I don't know how I feel
[00:27:37] David Syvertsen: about Legos. , I'm gonna jump as high as I can.
She, she would be okay with them. Yeah. With one. I don't think they'd make her do more than
[00:27:43] Amy Edelman: one. Yeah. I think it would, it would be hard. I would, yeah. There would be a lot of body momentum trying to get
[00:27:49] David Syvertsen: up there. Yeah. Again, me, me doing some scouting on the mayhem floor layout. They have, they're ropes right next to their big turf unless they move 'em, of course.
Mm-hmm. . And that makes me think that, you know, turf is what you would want to use a sled on. And we do have a, the torque tank pushed into our pull again. So I think that, That would be something that would be, make sense to put it with, you know, logistically it's spacing wise, it doesn't take a lot. You just have a straight line from your start back to the rope and you get that thing out of the way as you don't, if you fall, you don't land on it.
So I think you could see a pairing like that the sled with the rope because of the, that gym, you know, if I had to guess what the rope would be paired with, that would be it. I think that would be fun. What
[00:28:32] Sam Rhee: do
you think about the torque tank? And I know you guys have been doing sled work, but what's the differe.
[00:28:37] David Syvertsen: I've never used a torque tank. It's, it's nothing that you need to stress about. Yeah. It's easier than a sled. The pos, the, the feel that I got out of it last year was, you, if you try 70% effort to push the thing, it'll move just as fast as you trying 95%. So you kind of have to find what, and they'll, they'll have one in the warmup area.
Mm-hmm. . And you push that thing five times, you'll know exactly what to do. It will never get beat to a point, you can't move it. So I think no matter what it's paired with, the speed of the other movement will dictate how well you do. So there are different things you can do with like, pushing it or putting your body into it.
I don't think it makes that big of a difference. We paired it with handstand pushups last year and that workout was all about who could do their handstand pushups the fastest. So,
[00:29:21] Amy Edelman: I feel like if we can push the sled out here Oh yeah. In the summer. Yeah. If it's sticking to the floor, ,
[00:29:28] David Syvertsen: you won't have any problem with the wheels.
We might be. We might be. Okay. Couple other interesting movements that we, we've prepped. that I, I think that this could be a make or break for some if, if they train them or not. We have the GD in there. There's gonna be a gd. Oh, ma'am loves gd. Oh, mayhem loves it. Yeah. If there's one, like I remember last year there was one event I'm like, that's Ed up that they made us do that.
Mm-hmm. , it was the one with the squats, dumbbell squat snatch to step over. I think there, if there's a workout that is going to make it kind of like, wow, that's messed up. If they're making us do that, it's gonna be something with high volume. Because I feel like at this point, everyone can do 10 to 15 jcs at a time, like not that fast at 'em.
You're not that slow at 'em, but if they make you do 50. A couple different times, like they did in the semifinals this year with the handstand walks. Yeah. Like that you're, that catches up to you.
[00:30:17] Amy Edelman: And I don't even think so much during that workout. It's later.
[00:30:21] David Syvertsen: Yeah. Yeah. The soreness. It's the
[00:30:23] Amy Edelman: next day. Yeah.
Where your midline is gonna be like, yep. Yeah, I'm done. Yeah. You know, I,
[00:30:29] Sam Rhee: I think that's gonna be hard. It's so hard and high volume. How much volume would you anticipate them seeing? Cuz that's really where I feel. It'll mess you up is, like you said,
[00:30:38] David Syvertsen: high volume gds. Yeah. Well, you know, this is one of the, this is the one movement that popped into my head when Froning said, yeah, I think the volume's a little too much.
Like, I think anything above a hundred for Masters GDS a lot is a little too much, I would say, but I'll do it, you know, it's, you know, it's, I'm not criticizing at all. Like, I think there's some things that you have to take a little risk on programming a big competition like this, but the G H D. If you, it's also, it's not just total volume, it's how many you're doing in a row.
Mm-hmm. , you know, like I remember that year, the quarter finals, I was about to say two years ago with the pistols and the rope climbs. We had a lot of athletes doing fif think it was 60, then 50 and like they were dying. I think some got rado. Yeah, I agree. Literally,
[00:31:20] Sam Rhee: and. I mean, in terms of high level athletes at our gym, I've seen you got messed up one year at French Throwdown.
Yeah. Doing gds. Yeah. And last year I popped something in my hip flexor and I was out
[00:31:32] David Syvertsen: for a month. Yeah. You gotta be careful with, you gotta not be reckless. Yeah. But under control, it's fine. Yes. And it's, it's hard. Like I remember when I got messed up, it was, I rushed, I just went, I flew myself back. Mm-hmm.
it was a mistake. So I think that and the sandbag. Mm. We had that last year. We've trained it a lot. Mm-hmm. , Mimi's made a lot of progress with that thing over the past, you know, I would say couple months. Mm-hmm. , I'm really curious to see how they implement that. Yeah, I'm excited about that. Cause it can go in so many different directions.
You did
[00:32:00] Sam Rhee: that, but it was more of a, wasn't it like if you had to, if you
[00:32:04] David Syvertsen: broke, you had to go do 'em. So last year, yeah. That messed up workout was if. If you broke up 50 squats, like, you know, how dare you double front those 40 dead lifts, 30 squat snatches, 20 dumbbell step overs. If you broke up any of those, you had to go do a sandbag clean.
So most of us did the whole thing unbroken. But then when you got, you did unbroken. Yeah. Right? Yeah. And at the end of the workout, you had to go do, I think it was 10, 10 or 15 cleans at what weight was one 50. Okay. It was brutal. Okay. So, I mean, I, I hope they don't repeat that workout that I would, I would.
Do you think they'll repeat
[00:32:39] Sam Rhee: traumatize? Yeah. Like one workout, like they do in the open or
[00:32:42] Amy Edelman: something. I mean, they're certainly repeating things they've done in the qualifier patterns as far as movements go. Yeah.
[00:32:47] David Syvertsen: There's
patterns. I think they'll, they're very into CrossFit. Like Dave Castro is big on, there are CrossFit game events that you can kind of tie back to previous stages.
Like they kind of built it up a little bit. Mm-hmm. , you know, Like they have, you know, they have the dumbbell step up, which we did. Yep. Snatches, dumbbell snatch, dumbbell snatches. Like Yeah, I definitely think they could probably throw an angle onto the wall. Wall. Even wall walks. They wall walks again.
[00:33:13] Sam Rhee: Oh, they do? Yeah. Yeah. Do they, you think they program more than a hundred pounds for women? 150 for men, for the sandbag, cleans?
[00:33:20] David Syvertsen: I don't, just for logistic reasons, you know, like if you're going to have my, my age group go up to 200 pounds and then Amy's age. , they're at one 50. Like you're just getting like sandbags are tough.
Yeah. To, to transport, to put together. Yeah. It's a lot of work. Not saying that they can't handle it, but I do know these competitions are as much about logistics as they are, you know, fitness tests and, you know, if, if you're gonna go all the way to 200. You're not gonna have the older age groups do that, obviously.
You're gonna have to go all the way down to 50 or 75 pounds. Mm-hmm. . So now you're just talking about, you know, a hundred sandbags.
[00:33:56] Sam Rhee: Yeah. Bazillion
[00:33:57] David Syvertsen: sandbags. So
[00:33:58] Amy Edelman: I think, and I think if it's heavy, it's gonna be slow. Like you said, like people aren't gonna be rep recycling.
[00:34:03] David Syvertsen: Yeah. If they wanna make it tougher, I think they'll just add some volume.
They want the 30 fives to do the same weight as the fifties. Mm-hmm. They'll just, I think, make it a different volume. Like we'll do 15, they'll do 10 or something like that. They're saying these things in hopes . I know. Trying to, they won't do that. Trying to speak into existence. They won't do that. Just a couple things left.
They had the dumbbells involved. They have the dumbbells box, step up, dumbbell snatch, dumbbell, thruster, the barbell. They had the deadlift, the front squat, the power clean shoulder to over. You know, pretty standard movements. Like I do think you're gonna see a lot of kind of classic CrossFit programming with the event overall, and all those movements kind of fit into that.
They can be paired with anything. I don't think there's much point in speculating. I think what one thing we're trying to figure out is what will be the strength event. Mm-hmm. , right? Like if they're, you know, last year we, we've done water at max lifting the past couple. We did a couple max lifts, in my opinion last year, but that heavy thruster ladder mm-hmm.
if I'm going through this list and I'm thinking about the layout of their gym, the true like, Hey, your score is how much weight you lift event, I think will either be a deadlift ladder. , which is a little dangerous for, for masters. Mm-hmm. , or what we were thinking would be off a rack, like a front squat or a complex of front squat into shoulder overhead.
I like that. Like three squats. One jerk, how heavy can you go? Yeah. Something like
[00:35:20] Sam Rhee: that. How have you guys been training for strength?
[00:35:24] Amy Edelman: So, I was gonna say, Dave's been doing all my programming. Yeah. Mm-hmm. , which has really been like fantastic. I wanted to put that out there. How he programs and how he can kind of envision or, you know, get a sense of what we may be doing.
It's, it's amazing. And even just like the prep work and the weekends we've been doing have just been, I think, pretty spot on and looking at this list, I'm like, got it. Right. Yeah. , like, you know, ,
[00:35:52] David Syvertsen: we did a lot of it. Yeah. We did a lot of it. Yeah. Mm-hmm. Her strength training has been kind of coinciding a little bit with bison, like just like staying on top of the back squats, the dead lifts.
I'm glad we tested our two rep dead lift the other last week. Even though you screwed up the weight changes. I mean, I don't know how it, it was, it was good for us to, now we at least we both know like, what are we sitting around Right, right now we also got to test that at the quarter finals across the total.
Mm-hmm. . So you have a general. But we've done a lot of I call it urgent lifting, where it's like, alright, we are going to lift heavy for five reps, four reps, three reps, two reps, like singles, touch and go, whatever you want. Mm-hmm. . It's gotta be like pretty close back to back and then take a ten second rest and then go do it again.
Kind of one of those where, like Amy said, she's not a great one, right. Mac Lifter, neither am I. But we can both hang in those like 80% windows, right? With people much stronger than us because a lot of lifting and CrossFit sport is recovery, you know? I'm not impressed by the people that can lift really heavy, but that need two minutes between attempts.
Mm-hmm. , you know, that's, that's just, it's not CrossFit to me and. I've heard Froning talk about that all the time is that he doesn't like the, just a true one at Max Day. Mm-hmm. . So I don't think we're gonna see something like that. Mm-hmm. , they will test strength, but you don't need to test strength. You, they, they'll get more creative in my opinion, than just say like, Hey guys, 10 minutes, go find your one at max front squat.
You know, like it's, it's not that, it's not impressive and I'm probably biased cause I don't wanna. But they, they are big into, we don't care if you're strong unless you're strong, when you're tired. And I think that's what we're gonna see. What
[00:37:22] Sam Rhee: kind of mock events have you guys been programming for yourselves?
I know you got Dave, you always like testing, like sort of a mock type setup beforehand. And what have you guys been doing
[00:37:31] David Syvertsen: with that? Yeah, we did that last weekend and I think it's really important for athletes if you can fit this into your schedule to do. that you, you try to clear out a four day weekend because that's how long ours is.
And you go into, you try to set up two events Thursday or three, two or three events Thursday, two or three Friday, two or three Saturday, two or three Sunday. And it sounds like a lot. And it is, and you don't want to do it too close to the comp. We did it three weeks prior and I feel good about that timeline.
Mm-hmm. , especially if you get sick right after, you can have like a week to recover It's important to not evaluate how good you did in the workout. Like we tried hard for sure, probably 90, 95% effort. But it was important to go through that stress, that buildup. How are you gonna warm up? How did you feel after standing around for 10 minutes?
Then starting, what did you. No joke. What were your bathroom trips like? Mm-hmm. , like anticipate plan. Those mental prep. Mental prep. But then the most important was when we really, and we pushed hard. How did you, how did you respond to getting really sore? Like we did that workout. Bison did one of the workouts with us.
It was a thousand meter row, 50 thrusters, 30 muscles. Oh. And that was brutal. Especially like my legs don't recover well, they ever. And like the next day, like, you are sore. Yeah. Mm-hmm. . And then we have to go do like a salt bike and sandbag, cleans, and then wall balls and jumping. Like you wake up, you're like, I can't do this.
Mm-hmm. . But then you start warming up, you start feeling better. Mm-hmm. , you have good energy. Tracy McGee, who's competing join us for the weekend. And you start to feed off each other a little bit. Mm-hmm. , you know, like, alright, I am not the only one that if I did that entire weekend by myself. And I think she feels the same way.
Probably I could like see a out. Yeah, probably either skip a session or sold it short a little bit. Mm-hmm. . Yeah. But so like that, that's the value of that weekend. It's just putting all this and like from the outside it's like, oh guys, that looks like a little too much. And it is, but it's not for the sake of just training.
It's how do you recover and then how do you respond to it. Mm-hmm. , because in my opinion, these, these athletes that do well, these competitions are the ones that do good days, three and four. Mm-hmm. , they recover and they can get after it. Amy, what were your thoughts on that weekend?
[00:39:39] Amy Edelman: I mean, I thought it was, it was great prep.
I think what I really tried to do is again, mentally be in it. Mm-hmm. . I had even like texted Dave before. I was like, this is my schedule for like Thursday, this is my schedule for Friday. Mm-hmm. of like, I'm doing this and this and this at certain times in preparation for. The workout. Mm-hmm. and like literally putting in eating at 7:00 AM mm-hmm.
eating this before the workout. Mm-hmm. and putting my recovery boots on post workout. Mm-hmm. , things like that. Mm-hmm. . So I think for me it was the workouts and, and getting through them, but also how am I going to. Prep myself to
[00:40:21] David Syvertsen: recover. Mm. Yeah. The routine. I didn't think about that. The
[00:40:24] Sam Rhee: routine, but setting up your routine Yeah.
Is going to be so important. Cuz you'll say that at the comp, like, this is what I've done right before, this is what I'm going to be doing
[00:40:32] David Syvertsen: now. Yeah.
[00:40:33] Amy Edelman: Yeah. And I wanna be able to look back and like I saved what I had written down and be like, well, what did I do on Thursday when I had this similar workout that I did at b.
You know, how did I prepare for that? And then like, how did I recover from that? That's great. You know, so I like to have those sort of notes. And I actually, I work, I, I write down every workout I do in my notebook. Mm-hmm. and I still reference it, like old workouts, even before the, that wall, wall qualifier one.
Mm-hmm. . I was like, I don't know if I can do this. Like, I don't know where I'm gonna fail. Mm-hmm. . But I had looked back, I think at we had done. The last chance qualifier. Mm-hmm. for the games or something? Yeah. It was like all the wall balls and the burpee box. Jump overs. Yeah. Like, wait, like I did this?
Yeah, it helps. I did this before, right? Like this is so similar. And I remember looking through my notebook and being like, how I did it. I finished it. So I think that sort of thing helps with like the mental prep and being able to look back at my notes from that weekend. Oh my God. And like I can
[00:41:38] David Syvertsen: confidence building.
I did it. Why
[00:41:39] Sam Rhee: have
[00:41:39] David Syvertsen: I not been doing this all my life? . I just
[00:41:42] Sam Rhee: like, I'm now like, oh man. Right. Never too late to get started, I suppose.
[00:41:46] David Syvertsen: No, it's not. It's not. I think, I mean, I learned new things every year from both my own experiences, but just listening to other people like, yeah, I always, if you're not, if you're not learning, you're not trying, like there's always things that you can kind of clean up and fix and.
I think that's a, it's a, that was the point of that weekend was to build some experience, but also confidence that you can get through it. Mm-hmm. , and then, Hey, I've been there before. Like, when you can go into a, a competent event or a weekend and say like, all right, I've kind of done this before.
Mm-hmm. . Right. It helps. Mm-hmm. , you know, like even something small, like we, we fly out Tuesday mm-hmm. and so we won't be training that. and we check in on Wednesday, but then we have all day to do nothing. Mm-hmm. . So we, we are gonna plan like a little hotel workout. Mm-hmm. like body weight, move machines, dumbbells, whatever.
So the week of our mock comp, I said, Like Tuesday's, one of her big workout days, you know, like, no working Tuesday, like stay home and stay at the window and hate life because that's what we're gonna be doing. Mm-hmm. to kind get your body on that clock. And then Wednesday we're gonna do some endurance stuff.
Mm-hmm. , get your body flown, get your body moving, because that's what we're gonna be doing down there. Mm-hmm. . Mm-hmm. . And I think when you, when this, when the comp comes, you're like, Hey, I've done this before. It really does help to know that, Hey, I've done this. I've been here
[00:42:53] Amy Edelman: before. Yeah, I even think like Wednesday night and people are probably gonna be like, that's a little crazy.
Like Wednesday night I was like, all right, like this is when I would probably be sitting in my hotel room at night for sure. I'm gonna use my Thera gun and my boots and stretch and. Watch tv,
[00:43:07] David Syvertsen: eat,
[00:43:07] Amy Edelman: and that's, that's what I'm doing. Yeah. You know, like, because then tomorrow I'm gonna wake up and do
[00:43:12] David Syvertsen: a workout.
Right. So that's huge.
[00:43:15] Sam Rhee: Yeah. Do you have a mental prep or something that you say you're going to do? Like when you're in the holding area right before a workout? Like, do you have a mantra? Is there something that you're sort of keeping in mind at that point? Or like how are you sort of mentally sorta getting yourself into
[00:43:32] David Syvertsen: it like that?
[00:43:33] Amy Edelman: I was gonna say, I don't wanna talk to anybody. Yeah. Okay. I think Dave's pretty similar, like antisocial. Yeah. I, I don't, and I'm not to be like, rude or anything, like I don't want the, it's not rude at all. I don't like the chit chat. I don't like discussing, I think strategy with people I don't know. Yeah.
Beforehand that don't know me beforehand cuz it just makes me even more nervous. Yep. Because I'm like, well, if they're doing that, are they gonna have like an advantage? I'm like, I don't know you. I don't know how you work out. I don't know what you do. Yep. So I don't, I honestly like to be in my own head and just be like, this is what I am here for.
This is what I've trained for, and I'm gonna do what I can do. Best and
[00:44:20] David Syvertsen: get through the rest to quote Kathleen Stanton and stay in your lane. You
[00:44:23] Amy Edelman: know, stay in your lane
[00:44:25] David Syvertsen: a hundred percent, stay in your lane. That's a big part of it. And you know, I just like to keep telling myself, like, to trust your fitness.
You know, like a lot of like, oh, like, you know, this past week being sick is not ideal. And like, maybe I won't feel great when I'm down there. Maybe my sleep won't be great. But I look back on the past 10 years and said, that's the 10. It has led up to this, like, I've been training for this for 10 years, not a few months.
And even if things have not been ideal over the past few months, past few weeks, past year, whatever, right? I have a lot of background, a lot of backing before that, that led me here and I wanna trust that. And the other thing that helps me is like everyone else is feeling it too. . I keep telling it like, these guys are, they, they might look good and like look comfortable.
We're all nervous, right? That, that, that should not be something like, oh, I'm the only one, or I feel like a fish outta water. You know, I, that's why I love competing. Mm-hmm. . It's just, it's me verse you. And it's like the one time of the year where I really kind of get to go into that really, we call it the dark place.
Mm-hmm. , right? Where it's I'm not here to be your friend. I don't need to, you know, we don't need to shake hands after I'm here to beat you. You're here to beat me. And that's it. Yeah. So, yeah. So yeah, I mean, I think we can wrap it up with that. Again, the, the Legend Championship, it should be broadcast.
We'll probably put that information out you know, on our personal social media. So once we get those details, last year it was the Talking Elite Fitness YouTube channel with Sean Woodland, bill Grundler. Those guys I think, let Bob and Joe use their feed just to get it out there. So I'm assuming it'll be on along those lines as well.
Now that Rich is involved, or maybe Front Mayhem has their own YouTube channel, probably, I don't know. I mean, it'll be an ESPN with, with Froning maybe. Maybe Froning is competing. Do you remember, this is a funny story just to end this Amy sent me a text, I was driving, almost drove off the highway.
She goes, rich is competing at Legends. And I was like, wait, what? I was like, that's dirty, dude. Like he programmed it. It's at his gym. You can't. That's like me competing in the bison bowl. Like I, I program and plan everything that I'm just gonna hop in. It's not fair. I
[00:46:21] Amy Edelman: texted it and then literally it was like, bing, bing, bing, bing.
It was like, it was insane. So I was looking at his Instagram. He had, he had put something on his stories about competing
[00:46:32] David Syvertsen: in Legends. Was it Rogue? It was the Rogue Invitational Legends division.
[00:46:36] Amy Edelman: And someone goes, will you be there? And he goes, I will. In Legends. Yeah. I'm like, oh, . So he's not doing Rogue, but he's doing legends.
I like screenshot it and I sent it and I think Dan was on on it too. And Dan was like, all right, chill out people. He's talking about the Legends division and The Rogue In the Rogue Invitational. Yeah. And then I was like, I'm really sorry.
[00:46:59] David Syvertsen: Yeah, . So yeah, rich, you can wait until next year. I would've paid money to see Dave.
Look at that. Yeah.
[00:47:05] Amy Edelman: No. And then he texted. I almost turned the car around and went back to the gym and started trading .
[00:47:11] David Syvertsen: Yep. That's a true story. All right, so with that guys, thank you, Amy. Good luck. Thank you. Good luck guys. Yeah, I can't wait to watch you in action. You're, you're fully prepared. I can't wait to see a lot.
We have a lot of legends athletes that listen to the podcast. They send me messages and comments sometimes. We'll look forward to seeing you guys there. We'll talk to you after the comp's over and good luck to everybody. Thank you.
