S05E155 - All About Hyrox with Special Guest Dr. Alandra Greenlee
What would it take for a CrossFit athlete to become an elite Hyrox athlete? Join us on this episode of the Herd Fit Podcast as coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic welcome Dr. Alandra Greenlee @dr.alandragreenle, CrossFit Bison member, who takes us through her remarkable journey in sports and fitness. Dr. Greenlee shares her intriguing story of how she evolved from a young swimmer to fencing in college, tackling endurance events during med school, discovering CrossFit during her medical residency in New Jersey in 2017 and then emerging as an elite Hyrox athlete. Her narrative is both inspiring and informative, illustrating the dedication and versatility needed to excel in multiple athletic disciplines.
We delve into the structure and appeal of Hyrox races, a unique combination of eight one-kilometer runs interspersed with challenging workout stations like the Ski Erg, sled pushes, and wall balls. Dr. Greenlee explains why the consistency of Hyrox compared to the varied nature of CrossFit events is attracting a growing number of participants. We also discuss the different competition levels, from scaled to elite, and how some CrossFit gyms are now incorporating Hyrox -specific programming. This episode sheds light on the synergy between Hyrox and CrossFit, offering insights into training strategies and the benefits of integrating both into one's fitness regimen.
Dr. Greenlee also offers practical advice on the financial and logistical aspects, from entry fees to travel considerations, and the importance of tracking performance data. We also explore the rise of Hyrox gyms, their affiliation with CrossFit, and the integrity of judging in these competitions. Finally, we touch on footwear preferences among Hyrox competitors and the potential for collaboration between Hyrox and CrossFit athletes. This episode is a treasure trove of information for anyone interested in the growing trend of Hyrox in the fitness community.
@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness #hyrox #hyroxworld #hyroxtraining
S05E155 - All About Hyrox with Special Guest Dr. Alandra Greenlee
Transcript
Speaker Names
David SyvertsenHost
00:05
Hey everybody, welcome to the Herd Fit Podcast with Dr Sam Rhee and myself, coach David Syverton. This podcast is aimed at helping anyone and everyone looking to enhance their healthy lifestyle through fitness, nutrition and, most importantly, mindset. All right, welcome back to the Herd Fit Podcast. I am Coach David Syrton. I'm here with my co-host, dr and Coach Sam Rees. Sam, it's been a while since we've been together on a podcast. Wow, what is this podcast? I almost had to remove your picture off the picture behind us, I know, sitting between us. We have a very special guest with us. She's a CrossFit Bison member, but also, what I'm really intrigued by, she's CrossFit Bison member, but also what I'm really intrigued by, she's an elite level high rocks athlete, alondra Greenlee. Alondra, thank you so much for taking time out of your weekend to come sit and talk fitness with us.
Alandra GreenleeHost
00:52
Yeah, I'm really excited to be here.
David SyvertsenHost
00:54
Thanks, yeah, and Alondra has been with Bison just for a few months. She did try it, I want to say a year prior, if I remember correctly, you came in and destroyed a running workout, didn't hear from you for a while. And now she comes in this past spring and she's been coming in four or five, maybe even sometimes six days a week and training with us and from my coach perspective and with the amount of experience that I have, I can watch someone work out a few times and just be like, okay, she has it. She know she's just good strength, good at running, good at conditioning, a lot of mental toughness, a lot of dedication. You can watch her move and know that she really is a disciplined person here in and out of the gym and she's been training a long time. I can just tell, no matter what she is. But I honestly don't know much about her and I'm really intrigued and to get to know her more.
01:44
But also the primary focus of today's podcast is High Rocks, and High Rocks is a growing trend in the fitness industry that I am hearing and seeing more and more. I want to say every month I can remember when I first saw it I said cool, and then the next year. I'm like this is kind of interesting. And now, right now, I'm really intrigued to the point where I have athletes here at Bison signing up for them in in other countries. They're going to travel to another country and do this kind of race. So I and I can also see that there are some CrossFit Games athletes that have signed up for a few and done really well.
02:22
High Rocks, their top male, hunter McIntyre, actually competed at the CrossFit Games one year when they let everyone in and Just kidding. So the reason I want to do this there's a connection there. I just feel like there's a relationship between High Rocks and CrossFit and I really want to dive into someone that has done it for a while and also at an elite level. By definition of High Rocks, alondra is an elite level athlete in High Rocks. So before we dive into that, can you kind of just open the door a little bit to who you are, just background with sports and fitness and what really kind of brought you to where you are now?
Alandra GreenleeHost
03:01
Yeah, absolutely. I mean, that was a great intro about High Rocks and everything brought you to where you are now.
03:05
Yeah, absolutely. I mean, that was a great intro about high rocks and everything. So, as far as my background, I grew up as a swimmer like ever, since elementary school competitively swimming throughout the summers and up until high school. In college, once I got there, I decided not to swim anymore. I was like, oh, I don't want to be an athlete, I'm here to move on with life. And I was like, oh my gosh, what is there to life after you're not doing anything? You've been doing these sports for so long.
03:27
At that point I joined fencing actually, which was kind of like a step out of the box. It was a great way to meet new people, work on high level skills I guess they call it physical chess. So I did that through college and then after college, in med school, I got into some more endurance type of things, mostly half marathons. I think I didn't do a marathon until after med school, but yeah, just generally trying to stay in shape during that time when you're sitting and studying all the time. Looking back, I kind of wish I started CrossFit during that time. But here I am.
David SyvertsenHost
04:00
Yep, when did you actually start CrossFit? Do you remember approximately?
Alandra GreenleeHost
04:08
Yeah, exactly when I started and why I started. So I started CrossFit in 2017, when I first moved to New Jersey, starting my residency here. So this is like the same situation coming to college I don't have any sports, I'm only going to know people inside of the hospital. I need to meet people someplace else. So I started in 2017. I was like, hey, this is great, it's like a one-hour workout and I'll get it done. Go to work or do this after work.
David SyvertsenHost
04:27
And also connect with some people.
Alandra GreenleeHost
04:28
Exactly.
David SyvertsenHost
04:30
It's like knock two birds out with one stone. So 2017, it's impressive. Sam, you've coached Alondra, just because we're both morning coaches. Yeah, and it surprised me. I thought she was going to say she started CrossFit a lot sooner than that.
Sam RheeCo-host
04:49
She's a pretty high level athlete for someone that started 2017. Yeah, she moves really well. You move well. The only thing I would beat you up over what are you going to say? Just full cleans, olympic lifting. You will power everything till the cows come home and you can go heavy with that thing till the cows come home and you can go heavy with that. But anytime you know, and and it makes sense because you know like you are really strong, but it's not like you care as a high rocks athlete or or as a competitive athlete in the kind of things that you do, like you're not an only person, so you're like you know what? If I can just like get you know, why do I have to squat deeper? I it's like it's a classic crossfit thing anyway. Like you can try to get 20 of our athletes to do that. Yeah, they can power more than they can squat. They can always power more, and we talked about that with Dan Dodd. Right, that's a classic CrossFit thing.
David SyvertsenHost
05:33
So that's a great kind of lead into what I think the draw to Hyrox is. Alondra is a really high-level fitness athlete with a background in multiple different training related activities, and she works hard. She's got unbelievable power, great endurance. But yes, if you said, hey, there's a weakness to her CrossFit game, maybe it's full Olympic lifting squat, snatch, split, jerks and that's where it doesn't matter. At High Rocks you could still train it at a high level, but it's, and it will translate. It'll transfer over to be a competitive high rocks athlete. So let me ask you this before we get into the high rocks after you started and I'm sure that you kind of hit the ground running, uh, with crossfit back in 2017 did you start to look into the competitive side of it at all and kind of be drawn in by it?
Alandra GreenleeHost
06:26
the competitive side of crossfit? Honestly, no, I was, and I was really busy with residency. I was just doing crossfit to stay in shape and kind of work on skills and meet people. I and I kind of still see crossfit as that way. You know, let it train you for life and whatever, whatever else you want to do. I did not do or even look into a CrossFit competition until a year after residency, so four years in.
David SyvertsenHost
06:49
So to that 2021, after the pandemic, sometime after that, and how many times have you competed Since?
Alandra GreenleeHost
06:55
then In CrossFit.
David SyvertsenHost
06:57
Yeah, CrossFit yeah. Probably like four or five. Okay, cool Like individual team partner. Yeah, partner and individual. Cool that's awesome.
Alandra GreenleeHost
07:12
So where does High Rocks come in, chronologically, when did you actually do your first race? So this was all during the pandemic era. I had heard about CrossFit. I think it was in 2020. Somebody at the gym mentioned to me like, hey, look at this event, these are all of the things that you're good at, and there's no Olympic lifting. You probably be really good at this. I was like, oh wow, that looks kind of cool. I looked at their website and you know, saw there were some events coming up, but then I think, like the New York one got canceled and I just, it's just kind of like fell on the back burner at that point in time and then I think it was in 2022 around. I think it was in 2022, around then that it came back to New York City and I signed up and that's kind of when things went really, really fast.
David SyvertsenHost
07:54
As far as on the High Rock scene and your first experience, can you remember the emotions of going into it during and after, Like did you immediately get sucked in and be like dude? I want to do this again. I want to push my body to the point where I see how far I can get into this. Was it like a right away love at first sight?
Alandra GreenleeHost
08:12
um, I think that. So that first race was really, really interesting. I think we're going to talk about this a little bit later, but I was mostly focused on like, what kind of shoes do I wear? Like this, I was like weighing my running shoes and my like lifting shoes. I'm like I don't really know what to do about this. I didn't know anybody else at my nobody in my gym was at that point in time, was interested in it or ever even heard of it, and everybody was like, no, that doesn't sound like fun, I'm not going to do it. So I was the only person. I just went there that day and and did it. That was a very interesting experience.
08:40
Um, the way that the season worked at that point in time is, if you did a regular season race and you got one of the top 15 times for the season, you qualified for the elite 15 in the world championships. So at that point in time I think it was like March 2022, it was very late in the season and I broke in with like a number seven or something time into the elite 15. So right at that event, you know, it was kind of like a breakthrough performance. I was like, oh my gosh, who is this person? Yeah, it's awesome and that was really really exciting.
09:10
And so the World Championships I think there were a few more races left that people could qualify were a few months later. They were in May, I think, in Las Vegas, okay, and so I was really excited about it. I was all gung-ho and it was cool because I hadn't really like trained specifically because I was doing CrossFit and my CrossFit gym didn't do any high rocks programming or anything like that. So it was, it was really exciting and I was and kind of still am in all in yeah, that's really cool that.
David SyvertsenHost
09:37
So that's what I kind of want to dive into. And again, alondra is not a high rock spokesperson, right, like we're going to ask her a few questions about the race and I have the website up in front of me. You know there are different levels to this. I think what we want people to know. It's similar to CrossFit in that there's like a scaled NRX, right. There's partner, there's individual, there's elites, which you have to qualify for via performance. You can't just go sign up for Elite, just like you can't sign up for semifinals in CrossFit or the Games. You have to qualify.
Sam RheeCo-host
10:08
For the people who don't know what it actually is. Do you want to explain what it is?
David SyvertsenHost
10:12
Yeah. So basically it's a race that it's very structured. You know what the events are, you know what the distances are and everything unlike CrossFit is planned and the same, no matter where you are. Yes, different temperatures and different climates can change different things, but basically you know what you're signing up for. When you sign up for a High Rocks race and I'm going to give, I don't want to throw the weights in yet I'm going to throw in the movements. It's a lot of running, by the way. Okay. So CrossFitters just hold on to something? Okay, all right, but here's the race Three, two, one go, one kilometer run, 1,000-meter ski and then kilometer.
10:50
So basically I don't want to go through this. I'm going to say it's a bunch of one-kilometer runs, eight of them. Right After every run there's a workout station. So here are the stations Ski erg, 1,000-meter ski erg. A sled, push a sled, pull burpee, broad jump, thousand meter row, kettlebell, farmer carries, sandbag lunges and wall balls. So all those stations that I just threw out at you. Right before them is a one kilometer run. So, yes, there are eight different one kilometer runs, that's. I think that comes out to. That's a 5k, just under six miles of running. So these races.
11:30
How long does this take? I mean, you're looking at the best in the world. It's about an hour Maybe. I think a few people break under an hour. Right, I know a friend of mine from the in the CrossFit world that did not train for it. I think it took him an hour and a half and I'm sure there's some people that go even closer to hour. 45 minutes, two hours. So it's for CrossFit.
11:48
This is not a Fran. This is not a short, intense workout. But the similarity of it is that there are strengths and weaknesses according to every athlete. I'm sure some athletes can crush the machines, but they get crushed by the burpee broad jumps. And I'm looking at this from a programming perspective. This is a really versatile workout. You know this is not small guy centered, it's not big guy centered. I do think probably some strength and some size can help. But guess what? You're running almost six miles. So that's where this comes into. That's why it's really interesting to me that the best programming in the world when it comes to a fitness race or a CrossFit competition, you don't favor big, you don't favor small. You kind of have to be the jack of all trades and not be a specialist, and I think that's kind of where I get tied into CrossFit here. Do you agree?
Alandra GreenleeHost
12:34
Yeah, absolutely.
David SyvertsenHost
12:35
Yeah, so you go through these movements and you train specifically for this, or do you just do CrossFit and hope that that kind of gets you to a higher level of competing here?
Alandra GreenleeHost
12:47
Yeah, so I mean, that is a fantastic question. I think different athletes have taken different approaches when it comes to preparing for High Rocks. For me specifically, I like CrossFit because I like the training, I like working on different things. I work like working on my weaknesses Olympic lifting sometimes and I think that that is a really good foundation to prepare for high rocks, and that's kind of what I've always done. I value fitness as adding to your life, not becoming your life, so that's my approach. Other people take different approaches. Where they're, you know, 100 percent high rocks, they're not going to go to a CrossFit gym and do a CrossFit class or anything like that. They're very focused on those movements specifically and they become very, very specialized in that and like specifically, running. There's also an emergence of a lot of high rock specific programming. I think there's a new like high rocks 365 programming thing which is kind of like the CrossFit like email that they send with the workout every single day. I think I haven't really looked into it, cool. So yeah, there's a lot of different approaches.
David SyvertsenHost
13:48
Yeah, I actually know of a CrossFit gym that we have a relationship with. They actually started doing their experimenting with a high rocks class twice a week. I think it's like 7 pm, like last class of the day. Hey, if you want to get into this, you're not going to come in and do Isabel 30 snatches for time. We're instead going to do some sled pushes and a lot of running and some sled pulls. Hey, next week we're going to go after the wall balls and the farmer carries sandbag lunge kind of thing. And I do think are there actual high rocks gyms yet where people just go there to train for high rocks? Do you know if that exists?
Alandra GreenleeHost
14:18
Well, I think that, at least from my knowledge, they are all somewhat affiliated or have some other type of programming, Kind of like hey, we're just a Just a High Rocks Sorry. Yeah, just a High Rocks gym.
Sam RheeCo-host
14:30
You can pay for a High Rocks affiliation at your gym? You can, yes, okay, and gyms will pay a yearly affiliation fee to become a High Rocks training center. Okay, and right now there are about 2,500 of those.
David SyvertsenHost
14:41
All right, so it's sizable. Yeah, it's notable.
Sam RheeCo-host
14:43
That's interesting, but a lot of them are CrossFit gyms, yeah, and they just pick up that affiliation.
David SyvertsenHost
14:47
Add on to it. That's right, interesting. I think that's where you're going to see a lot of CrossFit gyms go to If they're A struggling or B just want to switch it up. Now the divisions right, and I'm like I'll be honest, I don't know the answer, so I had to look into it myself. There are divisions, there's open, there's pro, there's doubles and there's relay. So open is what I would consider. Tell me if I'm wrong, alondra, this would be good, for hey, this is my first race. I've never done this before. I don't know if I can move all the weights. It's pretty inclusive, obviously, the weights, um, this is, it's pretty inclusive, you know, obviously the the weights get heavier as you go, uh. But I mean common question could anyone sign up for that, or is there still some strength needed for some of this stuff?
Alandra GreenleeHost
15:35
yeah. So hyrox kind of brands itself as, like, fitness for every body and I think that you know there's some truth to that and there's also some like not truth to that. But so you know there's the same amount of running in each one of these races. And divisions Unless you're in the relay or Got it. So I think that people can go in for the Open and it's doable, it's a good place to start, but they Sorry, I'm losing my train of thought.
David SyvertsenHost
16:08
Well, here's a question. While you get that back, if I sign up and I can't do one of the stations, like I can't do the sled push, is there a penalty? Like can I skip it and take a penalty or your race is over?
Alandra GreenleeHost
16:20
Yeah, so that's actually a really interesting question. They recently implemented like some penalty or something like if you couldn't complete a station, or say like you only do a few laps of something, or something like that. I didn't look specifically into it.
16:31
Yeah, try to do all of them yes or you know like it can get confusing out there when you're like running so many laps and you go to this station and then and then that one over there, so it can be a mistake. But I think, like nobody goes into a race, like oh yeah, I'm just going to take the penalty for that, and you know move on Right, like you almost have to, that.
David SyvertsenHost
16:47
You have to make the penalty big enough that you can't just go run six miles and get a time. The penalties have to be so bad that you might as well just go do it, even if it's really slow. The schematics Do you have a judge with you the whole time?
Alandra GreenleeHost
16:59
You don't, Not unless you're in one of the elite races and you know the larger events, like the majors, as they call it. But there are judges at each station and they're, you know, kind of counting your laps and trying to like guide you as like what you're supposed to do and everything and monitoring everything. It is definitely a lot less, or it's kind of like, I guess you know, based on athletes being honest with what they're doing whether your knee is touching the ground, every sandbag lunge Right.
David SyvertsenHost
17:24
So yeah, being honest with what they're doing, whether your knee is touching the ground, every sandbag lunge, right, um, so yeah, and like I'm trying to think about the movements, like a thousand meter skier, you're not going to get off the thing until it says a thousand thousand meter row. You're not going to get up till it says a thousand. But burpee broad jump. You know, can you do the burpee broad jump shuffle, yeah. So here we go. Let's. Let's find this tie between cross and high rocks right.
17:40
Judging is a huge talking point in CrossFit. No reps and judges that are too strict, judges that are not strict enough. If I'm going to go sign up for a race and I'm going in seeing red and I want to beat people and I want to compete in this, I want to qualify for the elite. You know, do you hear this in High Rocks? Like, hey, that person did not beat me. They cheated on their burpee broad jumps. They took three steps before they went back down. Their knee was not touching on the lunges, they were not squatting on the wall balls, they did not hit the target. You know, it's like I feel like I'm talking to the 6 am class on Monday. Where has that accountability level improved. Do you see more room for improvement? Should they be putting a lot more attention on this if they want to gain credibility?
Alandra GreenleeHost
18:28
I honestly think all of the people that are looking to qualify for the Elite 15 or you know higher level, they're that type of athlete that's going to be honest with what they're doing and their efforts, at least not intentionally be trying to cheat, but maybe I'm just, you know, giving them benefit of the doubt. You definitely see some questionable burpee bra gems where you know there's this move where you like jump forward while you're going down and you'll see videos, or like when they live stream everything and they're like like ever did everybody see that?
18:49
like come on, that's not okay right but there's no like real penalty for anything like that. I haven't seen anything be like oh, this person shouldn't even be in this race. Um, personally, I haven't seen that okay sam Sam.
David SyvertsenHost
19:02
Any thoughts on that? Just because, to me, gaining credibility on a worldwide test of fitness. At the end of the day, people often want to win more than they want to do it with integrity, especially when they're in this social media era of hey, I get attention and sponsors if I go win something.
Sam RheeCo-host
19:19
I mean, if you look at the eight stations, like you said, skierg can't cheat, yep SledPush can't cheat, sled, push hard to cheat Sled, pull hard to cheat. Burpee, bra jump maybe, like you said, technique-wise Rowing can't cheat. Farmer carry also hard to cheat, sandbag walking lunges, I don't know, and then wall ball. So there's only a couple movements where you could sort of skirt the standards and they are the same events every time. So you get pretty good at sort of fixing these standards.
19:46
The problem is in the CrossFit world there are so many different movements. Every movement's different Every year. There's such a variety of movements and then they work on those standards. So I don't think High Rocks has as much of an issue in terms of judging issues. If anyone is like really beyond the standard it's going to, like it's going to come out pretty quick, right, you can't just keep doing that Like especially I mean again the community type of work outs are not so much of an issue but when you get to the pro, like the men's pro, elite pro, like forget it, they're not, like yeah, you're not. You can't really cheat those kinds of things.
David SyvertsenHost
20:21
Wall balls. When you get there, is there a judge? Is there a counter for all of you at that point? Is that one way? Do you have an individual? Okay, because every time I've seen that I've seen there's always a judge there looking at your squat, looking at your target. And now I see that there's some technology where not all the stations have it yet. My guess is it's an experiment where there's a digital like counter in front of you as you're doing your wall balls and if the ball hits the target where it's supposed to, it counts, but if it doesn't, you don't get the rep.
Alandra GreenleeHost
20:50
Yeah, so that's a new thing. I think they implemented that at the world championships. I think they had something very similar to that a few years ago, but it wasn't accurate and there were some faulty issues and that also again happened at the world championships. So I don't know if that number is triggered by the judge or if it's actually that hit the ball hitting the target.
David SyvertsenHost
21:07
Okay, yeah, because I'm just like such a logistical guy. If I'm in a race and I get to the wall balls and like I'm ahead of a guy or I'm trying to catch a guy, there's going to be someone there for me, right to count my wall balls, like that's kind of like one of the things no matter what, there's going to be someone there.
Alandra GreenleeHost
21:24
Then you go off into the finish line Whether you agree with their count or not.
David SyvertsenHost
21:27
Yeah, Well I mean, hey, that's human error. Baseball, football, crossfit, high rocks, you know, when you have humans doing the judging and counting. I mean that's why baseball a big talking point right now is to get rid of umpires and do everything digital with the technology they have. I think to me there's some value in having that human element to it. I do think that's a big part of sports Now making it to the elite level. I just want to kind of touch on that again because I'm kind of reading it as we go and I read a little bit. Now you have to have one of the top 15 scores worldwide all year to be an elite 15, or is that by region?
Alandra GreenleeHost
22:05
So they recently changed the way that the season runs, and I don't know if this is going to be the same for the the next or this upcoming season, but they most recently implemented, uh, a variety, or I think there are four or five major, um, high rocks events. So these were like the majors. Yeah, I think they like baseball terms and yep, yep so the to be in the Elite 15 in the majors, you had to have one of the top 15 times for the season and to qualify for the world championships, you had to compete in one of the majors and get one of the top places.
22:37
And there was like roll downs and all of these Got it Okay.
David SyvertsenHost
22:39
Okay, that makes more sense. If I fail to get I mean if I have the funds and the time if I fail to get, I mean if I have the funds and the time, if I fail to get it at this region, can I go to another region and go do something for another race? You can go to all of them, okay. So I can go to all of them hoping that I get one of the top 15 scores and qualify for the world championships.
Alandra GreenleeHost
22:56
Well, you could qualify at one of the majors if they have the appropriate divisions. You know there's Open and the Pro Yep, but they do have the other events that are not majors. But you can qualify at one of those okay okay so you don't have to go to just specifically the majors.
Sam RheeCo-host
23:10
You can qualify in any one of those got it, so dave is planning his career now as an elite high rocks athlete. He's like how many do I have to compete and what do I have to do? How much money do I need to do?
David SyvertsenHost
23:19
yeah, right, yeah, so how much do I have to run? All right, I, I'm out. So there's men, there's women. Are there age groups involved in this yet, or is there not enough demand? I mean, I think CrossFit might do away with age groups at some point. I hope they don't, but I think it could happen just because of the funding that needs to be there. Are there age groups at all, or is it just men and women?
23:41
So in the elite 15, there's no age groups, but in the regular divisions there are age groups so you can go there and be like, hey, I'm the fittest, 35 to 39 year old, do it by five years or 10 years, do you know?
Alandra GreenleeHost
23:51
I believe it is by five years. And even at like New York City, there was, I think, like 70 year old people competing.
David SyvertsenHost
23:56
Oh, nice, that's awesome, incredible. That's pretty cool. That's again to CrossFit. It's like you know, it's all different levels but you're all going after the same stimulus. Doesn't really matter if you're 58 minutes or you're at hour 58. And especially if you're 31 years old or 71 years old, you know you're, you're pursuing the same thing. It really does probably bring a community feel. Touch on that a little bit. What is the High Rocks community like? If there is one? Because CrossFit, you know everyone comes here to do CrossFit. It's kind of easy to be in that crowd. But, alondra, you're the only High Rocks athlete in our gym, you know. Is there a virtual High Rocks community? Yeah?
Alandra GreenleeHost
24:35
So I think that people have different experiences when it comes to High Rocks. There's definitely some gyms where people are very into High Rocks. Everyone's like, oh, we're all training, we're all going to this event, this is what we do. My experience has been nobody's interested in doing it with me.
24:56
I have not gotten a single person to be interested until I left the gym and now they're into High Rocks. So I actually connected a lot with people virtually, like on Instagram, and I've met some really good friends. We talk about workouts, we share everything, talk like different events. I've done partner high rocks with them, so it's kind of been more like global or international or nationally meeting people. But I think that high rocks is is kind of exploding here in the US, so many more people are interested in it or even like asking questions about it.
Sam RheeCo-host
25:22
So I think that that's gonna definitely change it started in Germany, so it's huge in Europe right now.
Alandra GreenleeHost
25:27
Huge. There's so many events. There are insane Right.
Sam RheeCo-host
25:31
And since you've sort of been one of the early high achieving athletes in high rocks here, obviously you've had a lot of notoriety as it's been growing in the United States and I know the last couple events in the United States have sold out very quickly and it looks like they're actually poised to be really popular in the United States. I mean Time Magazine mentioned that they are one of the 100 most influential companies this year. Chris Hemsworth's Company Center is now their big sponsor for equipment. They've been selling out all of their events within minutes, like a half hour or so. So I know that there's always a lot of concern in CrossFit about the sky is falling. We have to deal with Orange Theory and F45. And now we got to deal with orange theory and F45, and now we got to deal with this.
26:26
And the more I look at it, the more I feel like it's not the same, like High Rocks is a fitness competition and, like you said, crossfit is a training methodology, it's a way of training. So there are, like you said, not a ton of High Rocks gyms, but there are gyms that do long Metcons and High Rocks specific type of training. But it's just like there's no running gyms. There are no marathon gyms out there. So if you're training a marathon, you just go and you train at gyms to help you become a better or even a triathlon gym, for example. There are no gyms that do that, but you can find programming that help you with that and I think if CrossFit does well, they can help each other in a certain way.
27:09
I know High Rocks is kind of really standoffish. They want to be very separate from CrossFit in some ways, but I think it's synergistic in some ways. And I do think if you are a really good runner, you like grinding, you don't mind an hour hour and a half workout. You like grinding, you know you don't mind an hour hour and a half workout then it's a really good competition. And I think for all the people and we have a lot of athletes who are former, you know you're a triathlon type person, you've done DECA, you've done all sorts of other kind of endurance slash, high level, competitive type of sport. Training and competing like this is a very fun sort of way of sort of testing your athletic capacity in a relatively safe way. I know I mean, I know a lot of triathletes who are here now and they love CrossFit and they use that as some of their base and then they go out and compete, and I think that's probably the same for a lot of high rocks athletes too.
David SyvertsenHost
28:14
So what is your best advice for training for it? If I sign up or we have someone that already signed up, what is Alondra's advice to hey, you should do X, y, z to properly prep yourself for this, both for your race. But what if it's something she wants to do long term? Is it really the aerobic capacity running? Is that the foundation of it? Do you think?
Alandra GreenleeHost
28:36
So that definitely depends on where your background is. If you're a CrossFitter and you never run or anything well, I'm not saying CrossFitters never run, but you know what I'm saying Then that's definitely going to be something that you need to work on. In general, I think that it's not just the running that you need to do, but it what I think they like coined the term like compromised running. So you need to run and then you need to be able to push a heavy sled. You need to run and then, do you know, a hundred wall balls after running over five miles and doing all of this other stuff. So like doing workouts like that, where your legs are not going to feel good after doing those sandbag lunges and then getting in for a thousand meter run.
David SyvertsenHost
29:13
So I'm getting used to that feeling Coming from the CrossFit coach and owner is CrossFit the best way to train for it? On a macro level I know there's probably some specifics you have to really train because we don't do sled pushes here, sled pulls probably some specifics. You have to really train because we don't do sled pushes here, sled pulls. Do you think CrossFit is the best way to train day to day? But then you're going to have to kind of accessorize and supplement around that.
Alandra GreenleeHost
29:32
I think, broadly speaking, crossfit training is, if you're looking for something, the best way to do it, because you're working on so many different things and there's a lot of variation. One could argue something like Orange Theory you're getting longer workouts and you're doing like the rowing, it's like you are, but you're not getting that intensity. You're not working on specific strength and forgive me if I'm incorrect, but I don't really do Orange Theory. But I've gone to a couple of classes. I don't think they're doing like one rep max squats.
David SyvertsenHost
29:58
Right, I believe that's the case, but I don't want one of them to come down on me saying you guys don't even know what you're talking about. I'm pretty sure they don't have weightlifting racks and they don't do Olympic lifting. Yeah, there's a lot of carryover, right? A lot of carryover to what you would do on a 15-minute AMRAP here at Bison or at any CrossFit. It might not improve your running, which is such a huge part of your HIROX score, but what it will do is train certain movement patterns and muscle groups. Here's an example Reno said that he got better at biking and distance running after he sort of crossed it tenfold, just because he became a more powerful athlete. Every step was more powerful than the previous. So, yes, to become a better runner, you have to run, but there are things that you can do outside of running to get you better at that.
Sam RheeCo-host
30:41
How many of when you're competing at the elite level, are those athletes CrossFit have a CrossFit background? I saw Lauren Weeks, Hunter McIntyre, Mal O'Brien, like a fair number of these former CrossFit. You know, Chris Henshaw is a huge CrossFit coach, also High Rocks coach now. So what percentage would you say have some sort of CrossFit background when you're competing at that level?
Alandra GreenleeHost
31:02
At the elite level. Now that I'm like kind of thinking about it, very few of them, I think, come from a CrossFit background. Okay, maybe you know for the elite 15, so elite 30, maybe five or 10. Okay, I mean that's a safe estimate, probably less than that.
Sam RheeCo-host
31:19
And where are the rest of them coming from?
Alandra GreenleeHost
31:21
Like other endurance type sport, yeah, running just kind of like group fitness classes. I don't know everybody's background. I'm thinking about the people that I'm thinking of.
David SyvertsenHost
31:31
Right, interesting yeah that is interesting, you know, I would guess. My guess would be a lot of them have some sort of endurance background, but then they got into moving weight somehow Could be bodybuilding, weightlifting, group fitness. Now, how many races do you do per year?
Alandra GreenleeHost
31:47
I have done um like probably up to three or four per year, so some of those are going to include the partner competitions, uh partner ones that I've done cool. So I think I've done like 13 or 14 races total okay, um, do you?
David SyvertsenHost
32:03
how much, approximately? How much do they cost? Is it different? I want to get into some of that. That's a big deal for some.
Alandra GreenleeHost
32:08
Yeah, it is pretty expensive. I think it's $135 or $185 or something.
David SyvertsenHost
32:14
Okay, so somewhere in that range, which is a little bit more expensive than your typical CrossFit competition, but it doesn't blow it out. Most CrossFit competitions are between $90 and $100, right, so this is a little extra. One issue with this is, in most cases there's the race. There's not a lot of them, meaning they're not every weekend, and you normally have to travel to a very big city to get there. Now there was recently one in New York, but if I want want to stay local on it, I essentially have to wait till next year to do that. Like I can't do it in the fall, I can't do in the winter. If I wanted to do one, which I did, I looked into one because someone else from the gym asked me and there's one like in toronto in october, or there was one in. I almost signed up for one in Birmingham and then I realized it was in Europe.
Sam RheeCo-host
33:07
Birmingham.
David SyvertsenHost
33:08
England.
33:08
England yeah, I literally was like, ooh, alabama Crimson Tide, they're playing against Missouri that Saturday night. Ash, maybe we can go to both. And then that ended up not being the right. So that's one thing, because that's an investment too, Like if I want to go sign up for one and I want to do one, I don't want to wait till next June for New York. I'm going to go to Toronto, I got to get a flight, I got to get a hotel and you're probably looking at between 600 and a thousand bucks. You know, if you really want to kind of cheap it and drive and maybe get a cheaper hotel, fine, but again, you're a performing athlete at this point, so you have to think about that. Like, when I go to Legends, it's a $2,000 to $3,000 investment every time.
Sam RheeCo-host
33:45
So it's like running the New York City Marathon, boston Marathon, chicago Marathon, like they're kind of marquee events and there aren't that many kind of local. It's not like a 5K where, like Midland Park has one. It's like it also takes a lot of equipment for these guys and they have to run it through like a equipment for these guys and they have to run it through, like you know, a lot of people through that all those stations logistically is it ever a mess.
David SyvertsenHost
34:07
Like do you ever get to a, do you ever get to a station but there's no sled for me? Or there's no, there's no kettlebells for me. Like, do they stagger the start?
Alandra GreenleeHost
34:13
like what happens there yeah, so they do stagger the start. I have never had that happen, but I have heard of people have that happen to them, which is very frustrating my coach Toronto former coach Toronto did the one in New York.
David SyvertsenHost
34:26
Oh, he did, yeah, and I didn't get the story from him. But he said that he had a logistical error that he made like a wrong turn or something and it costed him almost, I think, seven, eight minutes. He was just running in the wrong direction or did something weird. It was his own personal error. He said. Is it tough.
Alandra GreenleeHost
34:51
Can you? Weird it was his own personal area, he said is it, is it tough like, can you? Can you easily get lost in this thing? It is, and if you get race brain and you get confused, you can't, like, you lose count of your laps and they do have a board that's supposed to help you. But I don't trust that because a lot of times it's not working, and new york's didn't work, didn't count me at all. You have to count your own laps you?
34:59
you technically, yes, you do, but they say that it's up there. Don't trust that thing. Figure out a way to count your own laps, and the lap number is going to be different at every single venue, and then you have to remember which station you're going to be going into. Best thing, probably, just write it on your arm. Yeah, oh, wow. But they do, in theory, have all of that out for you. It's not supposed to be too difficult, but you can get very confused, and especially if it's hot, like New York City was, that was a disaster.
David SyvertsenHost
35:27
Do you wear a time chip?
Alandra GreenleeHost
35:29
You do Okay.
David SyvertsenHost
35:30
Because I saw that one of the things that's really cool about this because CrossFitters, fitness people in general we like information, we like data about ourselves, right, our splits, and they can give you splits of every run and splits of every station and your rank within that station. So it's great. It's like tying to CrossFit, like, ooh, I crushed this event. I got crushed in this event competitively speaking. That's where I need to put a lot of my attention on for my next race. Have you looked at that kind of stuff and kind of curtailed your training leading up to it all? Like, hey, I am a really good runner competitively speaking and you're great on the machines too, but oh, hey, the sandbag lunge and the wall balls I got crushed on. I'm going to really kind of focus on that training for my next race. Do you take that kind of information and apply that?
Alandra GreenleeHost
36:17
Yeah, absolutely, I'll see. Oh, I was like second or third on this station and then oh wow, I got last on that. One didn't go very well. Got to figure out what happened there and I'll look at my time compared to the other time, like how did they even do that? Like I'm looking at the video like oh my gosh, like what was?
David SyvertsenHost
36:33
I thinking, is there a live feed?
Alandra GreenleeHost
36:34
there. A lot of the events do have live feeds um, at least for the elite 15, and there's usually some like posting going on or you'll have like somebody there recording you Maybe.
Sam RheeCo-host
36:46
Is there a certain type of body that sort of lends itself to high rock, say, versus CrossFit? Because we all can see, like elite CrossFit athletes are pretty short most of them, and you know now it's a lot of strength, Like you really need a lot of strength to be able to compete at a high level at CrossFit. Like what kind of body types sort of lend themselves to high rocks? I would imagine you have to be a good runner, which means you need relatively long strides, also the rowing and so forth. What else would help you if you were looking for an ideal body type for high rocks?
Alandra GreenleeHost
37:18
I think that it is going to be somebody that's like mildly on the taller side, or at least not on the shorter side. They have long legs, they're able to run and then they're also moderately strong. It's not, you know, you know, 400 pound deadlift or anything like that, but you need to be able to put muscle on that frame and build the muscle to be able to move everything. So I would say, in general my perception, somebody you know higher than the elite level in CrossFit or, sorry, taller, and they're a good runner, but they're able to build muscle.
Sam RheeCo-host
37:50
And then what?
David SyvertsenHost
37:50
kind of shoes do you wear? So let's preface this with. Alondra is a foot and ankle surgeon, so her background is a great person to ask this question. A for high rocks but B for CrossFit. We've been asked the shoe question thousands of times over the years and it is always going to come down to personal preference. You can't give general advice. You're not giving medical advice on the podcast, but can you? What is your view on footwear for High Rocks and maybe this could tie into CrossFit as well.
Alandra GreenleeHost
38:20
So there's actually kind of a funny story behind that. So my first High Rocks, like I said, I was like weighing my shoes. I'm like which ones do I wear? Like literally, they had them on a scale. I'm like, okay, I want to be able to run with these. I have these CrossFit shoes, I have these running shoes.
38:30
But I wanted to be able to like push the sled and so I ended up wearing my no bowls for that and people were like what is this girl? I don't know why not, and I wasn't really concerned about the running, I was more worried about the station. So that was great. But then I think at some of the venues they're on very hard cement and like that really takes its toll like a mile four. So I was like you know, maybe I want to try something with a little bit more cushioning, a little bit more optimized for running but still has like a good grip. So Shoes that I typically wear are Brooks Ghost or Brooks Hyperion or the Glycerin. Those three ones are the ones that I like. The most popular one that like everybody's really going to in high rocks right now is, I think, at the Sasani or Saucony, I don't know how to pronounce that Endorphin Pro, which is like a carbon fiber plate.
39:23
They're super high, like stack height. I don't I can't balance on those Like in the row. You're like rolling and the like sandbag lunges. It doesn't work for me with wall balls Like the end of the race. I'm dizzy and hot already and then I'm just like can't even stand up straight. So I didn't think that those worked out very well for me.
David SyvertsenHost
39:45
But that's what they're wearing, so it has a pretty high rise for it, wow, okay. So all right, crossers, go buy another three pairs of shoes.
Alandra GreenleeHost
39:49
And those are expensive they're $50.
David SyvertsenHost
39:51
So these are running base shoes, like that's really like what I think the macro level answer is here it's a running base shoe that you're going to wear, but there's different levels to that. And then, what do you wear here?
Sam RheeCo-host
40:01
when you work out.
Alandra GreenleeHost
40:02
I like the Go Ruck Ballistic Trainers, oh wow.
David SyvertsenHost
40:07
Okay, I have them in a shopping cart right now.
Alandra GreenleeHost
40:09
They are amazing.
Sam RheeCo-host
40:10
They look good.
Alandra GreenleeHost
40:12
Why thank?
Sam RheeCo-host
40:12
you, they do. I saw David H earlier this week and he had them in the black red and it looked awesome yeah.
David SyvertsenHost
40:20
All right, if they look cool, get them. I have to ask my wife for permission, though, when I buy shoes, because I buy them a lot.
Alandra GreenleeHost
40:26
I mean, I see you have a lot of different running shoes. I do, I do.
David SyvertsenHost
40:30
Well, I will say I have Achilles issues and it is directly attributed to my big toe flexibility, kayla, but also my footwear. When I coach four or five hours in a row in nanos, I'm hurting after I'm limping around, and if I do double unders and running in certain shoes, I'm like I'm hurting for a couple of days. But if I wear running shoes, I'm great, I feel fine. So I think there's there's something to that that a lot of us don't have the answer to, and I think it's great to experiment with a couple of different ones. And you have as much credibility as anyone when it comes to what you think footwear should be. Yes, that's really cool. Now, kind of just wrapping up here. Okay, do you? Could you envision CrossFit and High Rocks coming together at some point?
41:18
I saw this idea floated out there when I was just doing some research a couple nights ago, that High Rocks would be a really cool CrossFit Games event, meaning event one on Friday, high Rocks, and there's some sort of merger not a merger, but some sort of relationship there. So I want to ask you from two angles, just as an athlete do you think that there's something there that would be really like? Would you? Would it be really cool to see Rich Froning take on High Rocks and just see what the time is? Or do they think they should be separate? And is there any kind of banter?
41:49
Because fitness, there's a lot of egos involved, right, both on the athlete side and the management side, and CrossFit talks shade about that program and then this program talks shade about CrossFit and everyone's guilty of it. Everyone thinks what they do is best Instead of going there. I'm looking at this from. I think there's an opportunity here to kind of do stuff together. Do you see it that way? Or do you just think it's two separate things? That hey, go figure out your own training.
Alandra GreenleeHost
42:15
That's actually a really interesting question. I haven't put too much thought toward that, but kind of like what you're saying, like what if there was a high rocks race in the CrossFit Games, right? That like immediately brings to mind when they had the marathon row in the crossfit games and, from my understanding, like crossfit games, like if you win an event, it's just like that event, like they're not weighted right or anything, yep, I I think that'd be really interesting. I would love to see it, but I think the athletes would kind of like throw it away, like, hey, this isn't worth it unless they're like hey, I can win this one right, um, I mean they, they every year.
David SyvertsenHost
42:43
They do something endurance based and I mean, one of the most amazing components to a crossfit games athlete is what they can do day after day, like the recovery is this next level and a high rocks race? Honestly, and I'm not talking shade on any high rocks athlete this is just how crossfit games athletes, competitors, train. They could do high rocks at 9 am in the morning and just and then go do two more events in the afternoon, like that's, that's part of who they are and what they do. Well, that is what they do.
43:09
Yeah right Like a marathon row. They've done 45 two-hour-a-minute bike rides and trail runs and then they're doing a one-hour max deadlift right after. It's extreme fitness. So I wouldn't tie this to our members here Like hey, go do a high rocks race and come in and wad at night.
Alandra GreenleeHost
43:29
Well, I mean race and come in and wad at night.
Sam RheeCo-host
43:30
You know well, some I I mean, I've done a high, two high rocks races in one day. Oh really, really how, yeah, wow how'd you do it's?
Alandra GreenleeHost
43:33
not that uncommon. So I got second in the first one and I won the second one. So I did the high rock this was at new york.
David SyvertsenHost
43:38
So you probably are, you probably speak that language of like, yeah, throw it in as part of our training day, not as the training day yeah, recover a little bit and sit down and then get back, get back in it do you ever hear that?
43:50
do you ever hear? Is there competitive nature between high rocks versus crossfit? Like when I see um, a crossfit games athlete, christy ramo connell, showed up and she won and I think she wiped the floor. Um, and the crossfit egotistical person's be like, see, like we could just come in and jog our way through it and kick your butt, is there, which is absurd because those I've seen some of these athletes that are really high level, high rocks I follow a few on instagram now. They're legitimate beasts, like no question about it, and even watching you like that, that's like a little glimpse into what, how, what kind of caliber athlete is at the top of high rocks. But do you hear any of that banter back and forth like across it's stupid or across it say, hey, high rocks is a little too easy for us I I don't see um high rocks people saying crossfit is stupid.
Alandra GreenleeHost
44:38
I think it's kind of like, oh they're, they're seen as different things and okay, that's awesome. People are like, oh well, that's not for me, right?
David SyvertsenHost
44:45
so yeah, if you had to say who is high rocks for ideally, competitively or not, like, just like, hey, I could get really into this and this could be my thing. Who is it for? Is it a personality trait or is it a physical skill set?
Alandra GreenleeHost
44:57
oh, that's a tough one. Um, I mean, I'm gonna take the easy way. It's like it's a combination of both. Like you gotta like, when you're not feeling good, your legs feel like lead. You want to be able to push and push harder and recover while you're running this. You know, seven minute pace, um mile, uh for the, for the 1k, but you also need to have the physical strength to be able to do that. So it's, it's.
David SyvertsenHost
45:24
That's a hard question, yeah it is and I'm trying to think Sam agree with me, yes or no. I think the person cross cross it wise that would do well in high rocks is a person that wants to compete but doesn't feel either they have the time to touch on every single component of competitive CrossFit because there's so much that you have to practice, and or the person that feels like they keep getting hurt doing certain things Ring, muscle-ups, pistols, squat, snatch, all the mobility that's required, but they still have something. They still have some sort of drive that they really want to go for. I think that's the athlete that would do well with high rocks training.
Sam RheeCo-host
46:05
That is exactly who the founders wanted it. They took out what they felt were unsafe, risky movements. They wanted to mix it up, though, and keep a wider range of functional stuff. Yeah, mix them up. And if I was not, like I don't want to say, good, but if you take all the gymnastics out, if you take all the heavy lifts out, you have like maybe two thirds of CrossFit and all of high rocks right there, and that works Like that works for a lot of people, and especially if you have the aerobic capacity, if you have a moderate to significant amount of strength associated with that aerobic capacity, and that's a pretty good mix. I mean am a snob.
47:12
I'm sorry personally about CrossFit just because like but I don't, I don't poo poo High Rocks at all. I think I would love to see more of our athletes get into High Rocks if they have the time, if they have the interest, if they have. I don't want to train 40 minute med cons. I'm sorry, like that's just not my life. Well, you have to like running, right, I don't like running, but if my kids got into High Rocks I'd be like that's awesome. That would be awesome for them.
David SyvertsenHost
47:39
Do they have kids stuff at all?
Alandra GreenleeHost
47:41
In High Rocks.
David SyvertsenHost
47:42
no, what's the youngest you think you've seen, approximately Like teenage low 20s.
Alandra GreenleeHost
47:46
I think so.
Sam RheeCo-host
47:51
It Approximately like teenage low 20s, I think so, maybe like 18. Yeah, ok. So I wonder if that's in the works at all. And listen, if we all started offering like high rocks type training in addition to what we do, I wouldn't, I would not be opposed. I don't think that would dilute our message. Not at all, because high rocks really is functional fitness. It is a slightly different sort of viewpoint of functional fitness, but by no means. I look at these movements, I look at what they're doing and I'm like this is a functional fitness competition at its core. That's awesome.
David SyvertsenHost
48:19
Yeah, alondra. Last question when do you see slash? Where do you want High Rocks to go into the future, like, what are some changes that you want to see? Or where do you want to see this thing five to ten years from now, and where are you going to be with it?
Sam RheeCo-host
48:32
Yeah, what's your goal?
Alandra GreenleeHost
48:35
Oh well, this is a lot of questions all in one.
48:38
Where do I see High Rocks going? I think it's going to get bigger and bigger in the US. Like we said, it's big in Europe but it doesn't even touch how big it is here right now and it's really starting to grow. So I think that's really exciting. What would I like to see High Rocks do? Kind of like you said, like what if we incorporated different age groups here or made it more accessible to people that don't run or don't want to run, like what could we do?
49:02
There's another organization, a branch off of Spartan, called DECA, and they kind of answered that question. They cut out the run from their events and it's a very similar race where there's stations and there's running between each one and they have different amounts of running. So one of them has no running and the other one has like a short run and the other one has a 500 meter run. So I think that would be very interesting to incorporate into High Rocks, or if you could have younger age groups involved or everything. The only thing is like, logistically, running these races is extremely difficult. I don't necessarily know how they would do that. They'd have to be more multi-day events, um, and they're already selling out. So I don't know like if there's even large enough venues to to accommodate all of that, or at least within one weekend yeah, and your personal goals.
49:46
I would like to stay involved in High Rocks. I'm kind of excited by the doubles races and the relays and kind of, and there's pros and cons for, you know, traveling abroad to go to these some of these races. But, like you just said, your screen, but like there's some in Australia, like you can incorporate that into a trip and I love going and like doing some fitness thing and then enjoying like vacation the next few days or seeing a place. That's awesome. I think that's really fun and it makes traveling a little bit easier. If you're like I want to travel but I don't know where to go, there you go.
David SyvertsenHost
50:16
Had to go there. Yeah, yeah, we did that when I competed at the French Throwdown and we went on vacation in Italy after. It really was a cool thing. You go out there, a little bit of stress, competing, but then something they'll look forward to after really does kind of enhance the experience a little bit yeah, the other really good thing about hyrax is you don't need a lot of equipment.
Alandra GreenleeHost
50:32
You need your running shoes it's a good point and I like to tape my thumbs but you don't need to bring like a triathlon bike. You don't need to bring your wetsuit. You don't need to bring like your lifters and all your. All of your shoes are like jump competition, like all of this stuff. It like I just really need my shoes, I guess, and then it'll be okay.
David SyvertsenHost
50:47
That's a great point. Have you ever seen someone wear a knee sleeve during this thing, like when they're on the run? You might be the first. I ran a 5K with knee sleeves on one time, like eight years ago, and I get made fun of all the time, but it just made my knees feel better.
Alandra GreenleeHost
51:01
A little bit of compression, a little bit of extra resistance, as you were making it harder for yourself.
David SyvertsenHost
51:06
Yeah, people definitely do compression, all that stuff tape themselves up and all that, but you can fit a knee sleeve in a suitcase, all right. Well, thank you so much for giving us your time on a weekend. I'm really glad we got to do this in person too. We did have it set up to do via satellite, but really thankful that you came in here Really enjoy working with you now. You've been a great addition to the gym, great athlete, awesome person to be around. I think that your intensity really does kind of feed into that class and pushes everyone else. So I'm really thankful for that as well, and I'm looking forward to what you are doing both with CrossFit and High Rocks in the coming years.
Alandra GreenleeHost
51:44
Yeah, thanks, it's great being here.
David SyvertsenHost
51:46
All right, thanks. It's great being here. All right, cool, Thanks, guys. See you next week. Thank you everybody for taking the time out of your day to listen to the Herd Fit Podcast. Be on the lookout for next week's episode.
