S05E162 Spotlight on the 2024 Masters CrossFit Games: Insights from Athletes and Coaches
Curious about the benefits and challenges of having a dedicated Masters event? In this episode of the HerdFit podcast, Coach David Syvertsen @davesy85 records live from Birmingham, Alabama, home of the 2024 Masters CrossFit Games. The episode features interviews with top athletes and coaches, providing a unique perspective on the first standalone Masters division event.
Guests include:
Justin Lasala, 2024 50-54 Men's Champion @justin_lasala @gardenstateathletics
Janet Black, 2024 50-54 Women's Champion @wjblack247
Jason Lydon, CrossFit coach @jasonleydon @conquerathlete
Tim Paulson - PRVN Coach and 7x Games Athlete @trexpaulson @PRVNfitness
Pamela Gagnon - Gymnastics Skills Coach & 50-54 Games athlete @pamelagnon @performanceplusprogram
Jake Lockert - President and Director of Mayhem Athlete Programming @jakelockert @mayhemathlete
Craig Kenney - 35-39 Games athlete and Affiliate Owner @branford_crossfit
These interviews delve into the challenges and benefits of hosting a separate Masters event, training philosophies, community support, and the growth of the Masters CrossFit Games.Tune in for a packed episode filled with inspiring stories and valuable insights from the Masters CrossFit community.
@bergencosmetic @crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate
00:00 Introduction to the HurrFit Podcast
01:44 Interview with Justin Lasala: Masters Athlete Insights
12:11 Interview with Janet Black: Longevity in CrossFit
16:02 Interview with Jason Lydon: Coaching at the Masters Games
21:36 Interview with Tim Paulson
25:26 Pamela Gagnon's Insights
29:12 Programming with Jake Lockert
40:01 Craig Kenney's Journey
S05E162 Spotlight on the 2024 Masters CrossFit Games: Insights from Athletes and Coaches
TRANSCRIPT
[00:00:00] David Syvertsen: All right. Welcome back to the HurrFit podcast. I am coach David Syvertsen. I am actually satellite recording here in Birmingham, Alabama, the home of the 2024 Masters CrossFit Games. We got the opportunity to interview some of the top coaches, Masters athletes, and some of the people, even some of the programmers behind the scenes from the 2024 CrossFit Masters landscape.
This is the first time that we've ever seen the games on a Masters version in their own area, their own weekend, all the attention. And from our perspective, we haven't really reflected on it that much, but it has been an absolute home run by Bob Jennings and Joe Linton and that entire legend staff. And we got a lot of positive feedback as you'll see.
with some of the interviews that we did. I will say it is tough to get a hold of some of the people that I know some people really want to hear from because people are down here to work. They're not here to just enjoy the community. And, but these guys, they gave us their time, uh, in between coaching athletes in between some of their workouts, and we were able to get a lot of good feedback from a lot of different perspectives.
So sit back and just enjoy some of these interviews coming up and everything that they're, the gyms that they're from, the programs they're from, make sure you give them a follow. Give their business some attention because that's part of what this is all about too, is supporting them as, as the community supports them as well.
All right. Thank you guys. Enjoy.​
What's up, guys? I'm here with Justin Lasala, Games Athletes from the 50 plus year old men's division, owner of Garden Seed Athletics in the fittest state in United States of America, Jersey. Justin, what's up, man? I'm doing good. I'm hanging in there. How many events are you into right now? Because we're here sitting on Friday afternoon.
[00:02:02] Justin Lasala: Uh, we just did our fourth event. So three yesterday. We have three today. First one was, uh, Snatch, Speed Ladder. We have two
[00:02:09] David Syvertsen: more. All right. So we're in Birmingham, Alabama. And Justin has been a games athlete for how many years now? It's my seventh year. Seventh year. So we're talking about multiple different venues.
Uh, this is the first time that the Masters games have had their own venue away from the Open division. There's pros and cons to that. And that's the first thing I want to get a feel from you is does this feel different having the own Masters games, your own weekend, your own broadcast, your own venue, Um, both good and bad, but you are now separated from, you know, the CrossFit Games Open division.
Give me some pro con there. Yeah, it's definitely not the spectacle.
[00:02:46] Justin Lasala: It, it was when you're with the individuals, you know, um,
but
I think we needed our own event to really kind of move it forward. I mean, I always kind of felt CrossFit spread themselves a little too thin. Having teams and teenagers and masters and adaptive and all those groups need to have, You should be recognized.
They should have, you know, a quality event done. But with that said, it's definitely a different element. I mean, there's no rogue tent and, you know, so it's definitely different. We knew it was going to be different. I mean, I'm not complaining. We, we, we, we, we get all this free gear. It's great. The gear we got at games is like five times more.
I mean, we got a pair of shoes here. We used to get six pairs. Right. Right. So, I mean, that's, that's definitely, uh, um, that's definitely different.
but
I really do like the fact that we do have our own event because we're kind of the stars in a sense. Everybody's coming here to see Masters. Yep. There's nothing else going on but Masters.
It's not kind of like, you know, you go into the Coliseum and it's crickets because there's like your parents and your friends and then that's it. Yep. You know, and the next heat there's, there's More crickets, you know, and it's just no one's in there. Yeah, it doesn't really have like this Environment, you know that you see, you know, the individuals have yep.
I mean again, the stadiums aren't packed. Yeah, the venues aren't Rocking. Okay in that kind of sense. Yeah, but uh, but I mean give them credit. This is the first year, you know I mean, I don't think you can just judge everything Just on this first year, there's going to be a learning curve, you know, again, who knows what will be next year, but I think at the end of the day, this needed to happen and just like the first year of CrossFit games, it was at the ranch and every year it got bigger and bigger and bigger and bigger.
Yeah. This is what needs to, and you're a master, you know, I mean, you, you need to make us the focal point the same way the teenagers need to be the focal point of the pit, pit, pit, pit team.
[00:04:42] David Syvertsen: Yeah. Yeah. Yep. We're in Kalamazoo, Michigan right now. Yeah. That was one thing I wanted you to use. I think you. And the guys that you're on the Master's Chatters with, Master's Chatters is a podcast that Justin runs with a bunch of his fellow games athletes, really good podcast, a lot of good intel, a lot of experience within that podcast, because there's a lot of them, and I listen to a lot of the stuff that they put out, it's always informative, and it's in some ways you guys all rag on each other, it's fun to listen to, so if you guys are looking for a new podcast to listen to.
Master's Chatter is a great one. It's shocking people even listen. We don't even think people listen. Well, I'm one of them. I'm one of them. But what you guys have talked about a lot of times in the past is that you were put in the back. You were, you, you worked so hard all year for multiple years to make it to the top level.
And the reward, you view it as something that shouldn't be what we see on TV with the games athletes, the open division where open arena, everyone's in the stands looking down on you. And you felt like you were. Kind of like in a back closet, no one really cared about you, and I view you guys as like a founding father of the Master's sport.
So, the work that you guys are putting in, the fact that you're still in it, still competing, still making all the sacrifices that it takes to get to this level. You guys are potentially setting up the Master's Games, which is its own spectacle of something that The future of CrossFit can look at and say, like, hey, I want to be in that someday, because I'm gonna we're both owners of gyms, we've both worked with a lot of athletes, and one thing that we all fight is is time.
We all get older, and at some point, you know, your capacity, your ability to compete starts to diminish unless you get into a master's sport. Right. And that's what CrossFit is providing, because of people like you and the Master's Chatting Crew, and the fact that you guys are still in it, I think is the reason why we're standing here right now.
And five to ten years from now, this could be even bigger because of what you guys are doing.
[00:06:30] Justin Lasala: Yeah, I mean, I think this is the grassroots, you know? I mean, there's no doubt. The same way You know, the OGs from CrossFit on the early years, you would watch and follow the Rich Roenings and you know, the Chris Speillers and all those guys.
And you would just follow them. And then you'd see the sport just kind of growing every year. They go into, uh, Carson, then they make the switch over to, uh, Madison. Now they're obviously, you know, they've separated. I actually think they're going to. I think they need to have the teams as be their own separate event.
And I really think what's going to happen is it allows individuals to not only do individual, but now they can do team. And you could actually make some money. I mean, look, I think the commitment don't fool yourself and you know, the masters are putting just as much commitment in absolute sacrifices that.
In some ways, you can say it's harder. Yeah, you know, because maybe they're managing, like, gyms or jobs and family and, you know, kids and, you know, soccer practice on a Wednesday, but I gotta get a workout in. Yep. Um, so I, I think the commitment is, is very similar, alright? Um, but I also think that the masters community is a big part of this.
of the CrossFit, you know, grand element, you know, like, I mean, you look at the numbers, you know, master athletes, teenagers, we're a huge part of the majority. Yeah, we
[00:07:55] David Syvertsen: are the majority. And one thing I always say is everybody is eventually going to be a master's athlete. Why would you not invest in it knowing that everyone, even the 20, 25, 30 year olds at some point, that's going to be what they get to pursue and it can revitalize.
That's one thing I wanted to ask you because you are now. And the 50 year old group. Yep. So this is a I graduated. Yeah, you graduated up. Now, he's not what a lot of us do. What I'm doing right now is where he, you've been making the games and advancing far no matter what part of the age group you're in.
The young guy and the old guy. You're still there and still competing at a very high level. But with that said, relating to people that are eventually going to be Masters athletes, How much does that help you mentally to say like, Hey, I am now a 50 year old man. Most people in my shoes around the world, this is when it starts to go south.
If it has not already, this almost revitalizes you and gives you a new life in the sport. Yeah. I
[00:08:49] Justin Lasala: mean,
[00:08:49] David Syvertsen: I
[00:08:50] Justin Lasala: was, I think anybody that was active, you know, through your life, You never, after college, had any other really competitive type sport to really involve yourself in. We always joke on the chatter, what would I be doing?
I'd be like beer league softball or bowling or something like that, you know? Yeah, you know, I mean, so. Stupid golfers. Yeah. Golfing more. I
[00:09:11] David Syvertsen: don't know. I'm the same as I'm playing right now and I'm terrible. Right.
[00:09:14] Justin Lasala: But I mean, it's a great
[00:09:15] David Syvertsen: point.
[00:09:15] Justin Lasala: Yeah, I mean, uh, so I think it gives you another avenue to pursue that allows you to continue to be competitive.
I mean, I'm competitive, you know, I'm coming here to win. You know, like, absolutely. And I think everybody's coming here to win. Yeah. I also know that I'm not making millions. You know, 250, 000 is not on the line for me, you know? I mean, I want to walk out of here instead of crawl out of here. I mean, I think that's a really big point that a lot of masters kind of understand.
I'm not saying that they're not going full out or full tilt, because I know they are. Um,
but
I think there's just a kind of different perspective. But as far as, as you get older, the ability for you to continue to find competition and to compete just gets more limited. And, and, and, and this is a great avenue.
And you said it before. If you're a 30 year old or 25 year old CrossFit Games athlete and you see that, Hey, this sport is continuing with the Masters, then maybe I can continue with this as being some sort of job. Maybe not a job, but something that I can still make revenue. You can fill your
[00:10:17] David Syvertsen: cup, fill your passion, keep you healthy, keep yourself alive inside.
Because at some point, all high level athletes are told, By the sport itself, you're no longer capable of competing at this level. Like, all sports, all people, all men, all women. At some point, biology wins the battle. But this, to me, it elongates that battle and gives you more opportunity as you age to find new ways to challenge yourself rather than to say, Hey, be that guy that's talking about his high school football season 24 years ago.
Right. And that's, in
[00:10:49] Justin Lasala: every affiliate, in every gym, you get someone who's new comes in and they're like, Oh, hey, I used to play football. Hey, I used to do this. And then what do they do? They, they love the element that we have. I mean, you know, again, I think, you know, CrossFit has really helped. The gym model be like, Hey, community, competition, and we're all competitive on all levels.
I don't care if you're competing here at the games, individual, team, any of that stuff. You go into your gym, there's somebody that you know at the five o'clock class that you're competing against. That's pushing you. That's, you know, inspiring you maybe to get to a different level of fitness. So, I mean, I, I think it's great.
I mean, I'm so happy. I would probably say fortunate, you know, that I've been able to come to games as many times and people ask me all the time They're like, oh, oh, this is your seventh year. It's like old hat to you I stepped onto that floor yesterday and my heart was in my throat and you know But but that's how it is.
Honestly, I I'm looking for that feeling. Yeah, I mean, that's, that's why I'm coming here. That's why, yeah. That's why I'm, I'm, I'm trying to make it the games every year. And again, I've been fortunate to be seven years in a row. And now that the fields are even bigger, I mean, who knows? I'm, I'm going to keep running it
[00:12:02] David Syvertsen: out.
Yeah. Well, I'm sure you will. I'm sure when we come back next year, you'll still be here trucking through these things. I sure hope so. Justin. Thanks so much, man. Appreciate it. Good luck to all you can kill it. All right. ​
right. Welcome back guys. I am here with Janet and games athlete in the 15 to 54 division. This is her 10th time qualifying for the CrossFit Games. I would, we were here early to watch Tracy's event. And I went over and watched an event that she just did. And I was like, I got to find her. But she just absolutely murdered.
In my opinion, the hardest test of the weekend, 30 clean and jerks, 30, 25 ring muscle ups. 30 snatches. And ours was actually 25, 25. 25, 25. 25 push ups, 25 snatches. And I believe you won that heat. I did, I won. Won, won the event, first place in the event. So here she is, Janet. How did that event go for you? As well as do you plan better than you plan?
Well, it
[00:12:57] Janet Black: was way better than I planned.
[00:12:59] David Syvertsen: Way better than you planned. Yeah. Did you train that event prior to?
[00:13:03] Janet Black: I tried it. I've had a shoulder injury. So 21 was my last year.
[00:13:06] David Syvertsen: Okay.
[00:13:06] Janet Black: And I was out for a couple of years for my shoulders. So it was my first year back being in the fifties.
[00:13:10] David Syvertsen: Awesome.
[00:13:11] Janet Black: Um, so ring muscle up snatch bothers my shoulder.
So I really was. Thought maybe top five. If I was lucky, I thought I would do single, but my rings
[00:13:20] David Syvertsen: went
[00:13:20] Janet Black: better. Everything went better. I'm like, that's cool.
[00:13:24] David Syvertsen: Yeah. She was pumped out there. That was cool. Um, now could you give, if you had someone standing in front of you right now and said, Hey, how can I sustain longevity at a high performance sport?
As I age up into different groups, I mean, you've been doing this so long. Yeah. What has kept you in the game to perform at such a high level after all these years, despite, you know, getting older?
[00:13:45] Janet Black: Yeah, yeah. I think, um, so I'm a full time teacher. Okay. So I'm a little limited in how much I can train, but I think that's helped my longevity.
Okay. Because I can only train for an hour and a half at most.
[00:13:54] David Syvertsen: Okay.
[00:13:55] Janet Black: During the school year. So, My training is more productive, but I only have a short period of time.
[00:14:01] David Syvertsen: Or
[00:14:01] Janet Black: I think some people go wrong as they go two, three hours, four hours, double day. Like I don't ever do that. And I think that's what causes it.
[00:14:08] David Syvertsen: Now with that, I think what stresses some people out about that is just they feel like they have to work on so many different things. Yeah. I mean, what do you think should be the bias towards what someone should focus on if they are limited with time and volume?
[00:14:21] Janet Black: Um.
[00:14:22] David Syvertsen: Strengths?
[00:14:23] Janet Black: Yeah, for me, like, for, I just think if they take, if you take seven days at a time.
Yep. And just kind of see, like, I got to get my skills in, I got to get some strength in, I got to get my You know, cardio, like so, just over seven days is kind of how I map myself out. Okay. Um, my skills that I'm not good at, you know, I spend more time on, uh
[00:14:40] David Syvertsen: Do you program for yourself? Do you have a coach?
Do you follow your gym's programming?
[00:14:44] Janet Black: Yeah, so my husband has been my coach. Okay. Um, he, we recently just opened up a gym in June. Nice, where at?
[00:14:50] David Syvertsen: Give a
[00:14:51] Janet Black: little shout out. Black Label, Siphon Conditioning.
[00:14:55] David Syvertsen: Black label. The last name is Black. Nice.
[00:14:57] Janet Black: Um, so yeah, and honestly, during the school year I just do the class workout.
[00:15:01] David Syvertsen: Awesome. So. Working out with class. That's the way to go. That's the secret. Yeah. Alright, last thing and then I'll let you go because I know you have some more work to do. Some more recovery after that workout. You've seen the Master of Games go from, you know, you're in the back room at the main show to your own operation here.
Yeah. And I know we could talk pros and cons, but early returns on this, do you prefer it this way where you guys have all the spotlights yourself? Or did you kind of like doing it all together with the open app?
[00:15:30] Janet Black: Um, I think in the past you are kind of, we were kind of an afterthought. Yep. You know what I mean?
It's cool to be a part of it. Yeah. Um, that, that aspect alone. But then I think about how many opportunities I've had to go to the games. Yes. And like now this allows more people to go to the games. Yep. And we train for something. You know, when you have something to train for, it gives it a little bit more purpose.
Yeah. So when 30 people in my age bracket go or 40 in the younger, like, that's awesome.
[00:15:53] David Syvertsen: Awesome.
[00:15:54] Janet Black: Yeah. I love it.
[00:15:55] David Syvertsen: That's, uh, thanks so much, Janet, for giving us a few time. I know it's a busy, stressful weekend for you. Good luck the rest of the way.
[00:16:00] Janet Black: Okay. Thank you.
​
[00:16:01] David Syvertsen: What's up guys, I'm back with Jason Lydon, one of the most well known coaches in the CrossFit space. He's been in it forever, a former athlete himself. He has five athletes here from Concord Athlete competing at the Masters CrossFit Games. Uh, Jej, how's it going so far this weekend? Great, man. It's real good.
Yeah, how you doing? Pretty good. What is more stressing for you, competing or coaching? Oh man, I
[00:16:25] Jason: think like if you ask me at different points in my life, I'll give you different answers. I know. Couple of years ago, I would definitely say coaching is more stressful because I was, I think a couple of years ago, I was more emotionally involved.
I don't mean it that way. I mean, like, I like wanted it so bad, you know, being a newer coach, I really wanted to then to perform well and feel like everything paid off, right? I think being an athlete wasn't as stressful because I always viewed myself when I was an athlete of just like, it was up to me now, right?
So I was like, it is what it was. Now, as I'm older with family and kids. You know, I've learned that they're prepared and they're whatever's gonna happen is gonna happen. For me, it's a lot more at this stage of my life, I would say competing is more stressful than someone's coaching. A couple of years ago, I would say coaching
[00:17:15] David Syvertsen: is more stressful.
Yeah, yeah, yeah. All about process more than results. I love that. Now, what is your main role here as a coach? Is it a sounding board? Is it strategy? Is it just emotional support, all of the above? But where do you really feel you physically being here is the most valuable for the athletes? For me, that
[00:17:32] Jason: comes down to each athlete.
And I'll give you examples now, right? So we have five athletes here now. One of the athletes, for me, it's more emotional support. Just the way they mentally operate at competition. I just have to support their emotions and make sure that if things don't go as planned, they don't dwell on it and I can get them to focus on the next thing.
Another athlete. Um, a male athlete who from an emotional standpoint is locked out, rock solid. So I just got to help strategize them. Here's plan A and then here's B and C if that doesn't go as planned. Right. Got it. Uh, for other athletes, it's like a sounding board. Cause they've been in the game for so long.
Like for me to give them strategy can help them, but also they do really well at just going and competing. Cause they've been doing it for so long. Awesome. So it's just like a sounding board. So for those athletes, I was like, Hey, like, what are you thinking? I'm like, all right, well, maybe think about this.
Cause this might occur. Right. So, for each person, I'm a little bit different, depending on who the person is, and where I feel that they are as an athlete from an emotional standpoint, a strategized standpoint, and a competition standpoint. And I try to lean on what I think could give them the most success this weekend.
As opposed to like, just what I want to do, I gotta lean in on what
[00:18:44] David Syvertsen: They need and then stay in that lane. Awesome. That's a hybrid. That's what makes the coach at the best coaches, the best coaches. They have a lot of different styles to them. Last thing, just a shout out to Joe Linton and Bob Jennings and, and everything that they're doing for the master community.
Where do you see this being in terms of helping the master sport sustain greatest as you know, as the years come by, because it is, it's very different this year being in their own operation, but it's something that needs to stick around for the community. Uh, where, where do you see, and then what do you think about this having their own venue rather than being in one camp?
I think this is awesome.
[00:19:15] Jason: I think this is the best thing for the Masters athletes because everything's focused on just the Masters athletes. Yeah, I personally think this is the best thing that could have happened for the Masters. Now I know a lot of them, I don't want to assume, I know some of them might be unhappy without being like at the game, having that attention, but I think in the long run, this is the best thing for them because this is just the Masters athletes, focus on the Masters athletes, at least to them.
I do think there should be more, and I'm not saying this in a bad way. I think there should be more support from CrossFit. And I don't, and I don't know how much support they have, unless it's me talking off, you know, tongue in cheek. Because I don't know anything behind the closed doors, but, but I would like to see this broadcasted more, more live streams.
Yeah. Or Phil. Yeah. Or Kylie. Hey, like. Look at this amazing community that's here. Let's like hone in on him and have the entire CrossFit community hone in on them during this weekend. Absolutely focus on them. Cause I do think that this is the best thing moving forward for longevity, sustainability of the masters with inside the sport of CrossFit is to have their old day where it's not, cause you know, I've been here forever from when it was first at.
Carson, and they were in a parking lot on the side, and then like, they kind of got sprinkled in, and then we go to Madison, and it's like, alright, yeah, but you're going to be over here in the corner, right? Or you're going to go at the same time that, you know, the main people are going at, so no one's going to watch you guys, right?
And it was like that, so the beat here, where everyone's here, And to have the different setups that Joe and them did was fantastic. I just think now it should be highlighted more within CrossFit more, right? Have the support from CrossFit, have an overview, oversight of a few things. Even from a logistical standpoint, I saw a few things happen and I'm like, alright well, that could have been tightened up or refreshed, but I think having more outside eyes in on it.
Having more support, having more broadcasts could be awesome. Cause I do
[00:21:05] David Syvertsen: think this is the best thing for them. Yeah. When Jason speaks on this, you have to listen because he's been around for so long, competitor, coach, affiliate owner. And I think that we're in the infancy of masters games. This is year one of it's being an all operation.
And these are the kind of guys that you have to listen to, to improve it for the years to come. Because as I always say, everyone is at some point going to be a Masters athlete. There's always going to be a market for this. But it needs to improve by, via listening to people like you. Yeah. Alright, thanks Jej so much.
Good luck this weekend. Appreciate it. ​
Alright guys, we are back with Tim Portalsen. A long time. Male game athlete. I grew up watching this kid. Grew up watching this guy. It's pretty cool to stand here next to him. He is now a coach. He's got multiple athletes here competing at the Masters Qualified Games.
Tim, what's up, man? How's the weekend going so far?
[00:21:54] Tim Paulson: Uh, it's been great, honestly. Athletes are loving it. It's been crazy busy. Three competition floors running, three different athletes and three different age groups. So it's been pretty much non stop from the time I get on site, but No, it's been great.
They're loving it. They're executing really well. So it's been a blast. What's
[00:22:08] David Syvertsen: been your main role here as a coach? Is it emotional support, strategy, um, sounding board? I know it's all of the above, but have you felt like there's one main role? Because you're still kind of new to the coaching game. And where have you, in terms of coaching games, athletes, instead of competing, where do you feel like your biggest value is here as a coach?
[00:22:29] Tim Paulson: I mean, honestly, I think workout strategy, proper warmup, and just like managing. Not emotions, but stress. Like just making sure that they're going to new events, they're feeling calm, they're feeling confident, they know what their game plan is. And they go out there with one thing in mind and that's just execute.
You know, luckily a lot of my athletes have their partners here. So like their emotional support person is here with them. So like, yeah, I'll be the sounding board. That event doesn't go well, but for the most part, it's just making sure that when they take the floor, like, Hey, we've tested this workout or we've done pieces of it.
And I know what I'm going to go out and do. And all I have to do is have some fun and execute it to the best of my ability. And that's awesome. That's my job. That's
[00:23:00] David Syvertsen: great. That's been great. All of that experience that you have as an athlete. You know, and, and being in this situation, can you compare some of the stress that you have as a coach and how, what you're going, what you went through as an athlete?
I mean,
[00:23:13] Tim Paulson: honestly, I think a lot of it is just like good lessons. Cause there's a lot of nuances to competition that you can't know if you haven't been an athlete yet. Like whether it's like little things, like, where do I put my chalk? Like, how do I manage my transitions? What do I need to do before I get set up in my lane for an event?
What should I talk with my judge about? Like, just like little things that can help an athlete feel a little bit more in control when they take the floor, rather than feeling like. You know, the competition is happening to them. Like they can happen to the competition or to the event. Got it. So, I mean, that's been one of the biggest things and just like managing the emotions of the weekend, you know, and that's, everybody knows that like, you're going to have highs, you're going to have lows.
And it's just making sure that we ride the highs just enough to carry into the next event and we make sure that we forget the lows. Real fast. Cool. And
[00:23:52] David Syvertsen: last thing, just, you know, we have a personal relationship with Bob Jennings and Joe Lynn, the guys that are really running. Great operation. Um, what's one thing that you could see, just not even constructive criticism, but where do you see, this is year one of the games.
Masters being by themselves. What's one thing knowing that you had all that experience as an athlete that we could do to make this better, um, as, as guys that run the comps, but even as affiliate owners, and what can we do to enhance the experience for the future and make sure it sticks around?
[00:24:19] Tim Paulson: Man, honestly, I haven't even gotten that far yet, but I will say like to this point, my athletes have had a great experience and I've enjoyed the vibe as well.
So I think like for year one of being on the road and being the, the main event, I've gotten really good vibes. Like I've chatted with a couple other people as well. Like it gives very much that like old school semifinals kind of vibe where it's like, everything's open air. There's just a lot of sound energy.
People are around all day. So yeah, I mean, honestly, I think they've done so far a great job. Like I'll have some more thoughts. I'm sure when I reflect on the weekend, but like. In the heat of the moment, it's felt very good. Great. And the athletes and other coaches have been feeling that as well. So great.
Things have been on time too, which we love to see. Yeah, no, it's honestly, I think they've done a really great job for year one, especially. Good. Awesome.
[00:25:01] David Syvertsen: All right. Thanks again, Tim. Uh, Tim is working with Proven right now. He's got multiple athletes here. He's got some of his own athletes here as well. So really looking forward to seeing how big he can get.
In the coaching spaces, knowing him as an athlete, it'll be as big as he wants to do, uh, because he just puts everything he can into everything, whether he's doing a workout or he's on the Echo bike with his hair going all crazy. Uh, but it's really, thank you for the time this weekend. We'll see you soon.
Absolutely, man. ​
Welcome back guys. I am with Pam Gagnon. She is a competitor in the women's 50 to 54 division, but also one of the most well known gymnastic coaches in CrossFit. Every time Pam posts something, I have 30 people from our gym say, oh my god, she's actually a Rutgers graduate, has some New Jersey connections.
Yeah, Jersey. And there's a potential, I don't want to make any promises, but there's potential we might be seeing here at Bison in the coming months. But Pam, how is the weekend going so far for you? You're competing, but you're also have a pretty big presence in the CrossFit space. Um, how's the weekend going off from like a macro perspective?
[00:26:06] pam declip.-enhanced-90p: So, I absolutely love that they brought all the masters together, Justin. You know, it's focusing on us. I think the masters all have a really cool attitude about just The journey here and we're just happy to be here. Uh, three, two, one, go. I see us all trying, trying, you know, our hardest, putting it out there, um, and sharing each other on.
And that's why I'm involved in the competitive side. Yeah. As of now. Yeah. Um, I love the environment.
[00:26:36] David Syvertsen: Yeah. So from an outsider perspective, like I would look at you and say like, Pam is a specialist. She's one of the most elite gymnasts. if not the elite gymnast in the CrossFit community. CrossFit sport is, that can only get you so far.
What is your training like, knowing that you are so advanced in gymnastics, but to get to this level, you obviously put time in as a weightlifter, aerobic capacity. How do you balance being so good at something, knowing that that's only going to get you so far in sport?
[00:27:09] pam declip.-enhanced-90p: Uh, that's a really good question.
I've never been asked that. So, I Um, one, I follow really good programming on Follow Mayhem Programming. I know. Um, two, I listen to my body. And three, I always go back to the basics in everything. So, it's best of the basics in Bergner Warm Up. It's basics of gymnastics. It's like, um, learning how to have better form in the run, the row.
So, it's the foundation and I take a lot of my gymnastics. Um, uh, training, learning that really, if you have a foundation, a really solid foundation, you will not struggle in the harder things.
[00:27:49] David Syvertsen: Yeah.
[00:27:50] pam declip.-enhanced-90p: Yeah.
[00:27:50] David Syvertsen: Now you sustaining such a high level of fitness after a collegiate gymnastics career and, you know, the stigma behind being a master's athlete, I'm getting older, I'm getting beat up, I can't do this anymore.
What piece of advice would you give someone that truly wants to be in the game, but they're not confident their body can handle it, and do they need to pivot to a different kind of training, different mindset? What piece of advice would you give them?
[00:28:14] pam declip.-enhanced-90p: Prehab and mobility.
[00:28:16] David Syvertsen: Okay.
[00:28:16] pam declip.-enhanced-90p: That is the way to stay injury free.
Um, and again, the founding.
[00:28:22] David Syvertsen: Yes. So,
[00:28:22] pam declip.-enhanced-90p: prehab, mobility, foundation. And just as a master's athlete, you know, I'm 50 now. Um, I've become a lot smarter and listen to my body other than this ring muscle workout. Ha! Um, but no, but in general, like, I'm very smart. I'm like, you know, my body's really telling me something.
Yep. When I was, you know, 10 years ago, um, at my first games, I didn't need to listen to it as much. Now I do. And I try, you know.
[00:28:48] David Syvertsen: Awesome. Well, thank you so much for your time this weekend. We're going to be watching you over the next couple of days. And, uh, you know, your platform is, I love how you use it. We look up to you.
A lot of CrossFit athletes look up to you, not just because of your good teaching, but you're also practicing what you teach. That's, uh, that's a big part of the, of everything, uh, with the CrossFit space.
[00:29:07] pam declip.-enhanced-90p: Thank you. I appreciate that. Uh, thanks for talking to me.
[00:29:10] David Syvertsen: Alright, thank you guys.
​
[00:29:11] David Syvertsen: Alright guys, I'm here with Jake Locker from Mayhem Athlete, the president of Mayhem Athlete. One of the best programmers in the space. If I had to pick one predominant program that is at the cross of games, all divisions, it's Mayhem Athlete. And this is a lot of this, the brains behind all that programming.
Jake, what's up, man? How's the weekend going so far? Going good. We're happy to be here. Got a huge crew, great team, and it's, uh, going surprisingly well overall. So good. So you've seen, you've been around the games for a long time. Mayhem really is the sport in a lot of different ways, and the sport is Mayhem in a lot of ways.
You guys have really built your brand off that in addition to other things. This is the first time that we've seen the game, the masters at their own venue, their own time, their own broadcast. Can you just share some thoughts on what your initial perception of having their own weekend, all that own spotlight rather than kind of like a sideshow at the games?
[00:30:10] Jake declip-enhanced-90p: Honestly, initially I was disappointed because it was so nice to have it all compacted in one week. It's focused on the age group, Masters teams, uh, Masters teams, through the Indy teams. But, uh, now that it's been here, thought about it, I'm actually really glad because it gives us a chance for the Masters to grow.
Teams the same league in Michigan, it lets them, like we talked about a little bit, like, And, uh, expand the field, get their probably own sponsors, things like that, so that they can highlight and focus on the masters who really want it and they want to be involved and have things to grow. Yep. And so the first year, like, there's going to be things that weren't great, right?
It wasn't perfect this weekend, but they did a good job of telling things, giving a chance to expound upon for future years to grow, and I think the sentiment overall is like it can be something more from where they started off this weekend, so. Um, I have to say in this league and I'm hopeful for a big time in the future in the other years and whatever they do with it.
Awesome.
[00:31:03] David Syvertsen: So without getting any, uh, secret ingredients to the, to the mayhem programming sauce, can you just give like a magro answer on what it's like to program for such a massive amount of people, different skill levels, talent levels, age, injury histories, and how can you put under, everyone under that one umbrella?
And really help elevate them to their highest self as athletes. That's a great question. I guess being
[00:31:29] Jake declip-enhanced-90p: an athlete is poor is like, it began with what's rich to it. Goat, CrossFit, so like he does a lot of CrossFit, but still you have to work so many things like strength, aerobic. At the end of the day, I think since we've been doing a good bit of CrossFit year round.
Yeah. And now as we learn and iterate, we still like fluid or aerobic work we're used to or foundational strength work. We got, Program for that like template athlete, but as a whole thing about masters, especially this year, so they got like, uh, we have a specific code for 45 to 54, 55 plus, and the, both those coaches are in those categories so that I can do the program, look, feel how it is.
I also have Mike McGowroy who came on. Uh, he's an awesome performance coach. He's been in the space forever and he's helped me a ton. Like, balance out, like, yeah, let's do CrossFit, but let's think about Masters, like, in offseason. Let's not do as much quite loading. Um, make sure we're healthy with our joints.
How often are they going to play parallel? Above? Overhead? Heavy? Um, and what we do now, for sure, more of the ton of aerobic work in offseason, because it doesn't beat you up as much. Still like keeping the core of Mayhem. We're going to do CrossFit most days of the week, but how we approach it, how we do that with longevity, building strength, maybe we're doing step ups in June and July with Open Quarter Finals.
Athletes first has the Raw Back Squat Strength Program. They're battling us on. Still build strength, but like make it, keep it lasting longer versus let's go really hard for one year. Yep. Pretty soon as we know, it's still progress, the fitness continuum over time, but maybe like slower, stay your gains over five years rather than really hard for one or two.
Just as some basic ways we still use. Like. If, uh, for competes or template main program, probably a bread and butter. We'll still use the other same, like five mile program running or 15 minutes of machine progression. We did that summer with everyone. When we tweaked, tweaked up some of the strength and Metcons or some same base every day.
So like if you're doing, uh, with a 25 year old, the 45 year old can do the same workout, same time domain, same by each other, but lighter load, maybe a little bit shorter, or sometimes the movement change, we try to keep them as similar as possible. Wow, keep in mind, hey, let's keep these guys working out for 5, 10, 15 years.
Yeah. It can change based on individually, but By that, a lot more in mind, rather than just going hard all the time. Yeah. It's like, oh, they go hard at certain times of your life. Like, right before competition, hey, we're going to ramp up. You're going to trade off a little bit of longevity or increase injury risk a little bit for this short term fitness game, but not all the time.
Interesting. So, that's some ways we do that. Try it with mass community. And I've learned a ton, especially over the past four or five years. We've gotten way better at think believe. I've learned, we've got people on that do it with that now. And Obviously Rich is always outlawed. Rich is a little older.
He's gotta do some things. He's gotta keep his fitness. Better other things too while not doing the exact same thing.
[00:34:04] David Syvertsen: That's awesome. Yeah, those are great words right there. That really is kind of like the, the, formula that everyone's trying to figure out is how do you blend the quest for your highest level of fitness without sacrificing the long term future.
Another thing kind of, Same kind of topic, just slightly different here is you have a lot of satellite app that either belong to a gym or they're by themselves in a gym or in a garage, and they constantly fight this battle of, Hey, I need to follow this program to get to my house up. But I also believe that there's value in being around other people working out and at the same time doing the same workout, whether it's community feel, whether it's practicing a competitive feel, or have a bunch of other people doing the same thing.
Is there a piece of advice you would give someone that is struggling to find that balance of, hey, stick to my program, follow the Mayhem program, or any other program, but I also want to hop into class sometimes, and be around the people, and help build them up, and also help them build me up. Where do you try, I know there's not an exact answer, but where do you try to find That proper blend.
Yeah, I think about three things
[00:35:15] Jake declip-enhanced-90p: with it, you know, it may be more specific. Yeah. But, uh, by eye level perspective, there are better programs than other ones. And obviously, like we think ours is the best. Absolutely. But there's other good programs. Yep, absolutely. So there are best, better, and like, okay, whatever you want to call that from a programming standpoint.
But beyond that too, the program that's going to work is probably the one you believe in. Okay. Like you trust, you're like, this is going to be better. It'll probably get better if you follow it, get some structure to it. And then lastly. So support as the other is like working out with other people. Yes, yes.
It's maintain more intensity. You're gonna enjoy going to the gym every day more. It's gonna be an environment that you like thrive in more than likely. And uh, I know some people struggle that've been, have some man masters that passed, like everyone else done this. I'm sorry, but I've gotta work out with them.
Yeah. And I'm like, I don't like it, but I'm like, I get it. Yeah. And like I go back 'cause same thing like you wanna work out with people that don't gotta find a balance beauty aspect by not just doing this, so, right. Yeah. You gotta have people you enjoy working out with that's gonna make it way more longer lasting.
Believe in the program you're on and find a good program to follow. But like what we do, it helps having a hand in everything is Man Bastards. Everything's more or less built off the same, uh, Metcon every day since. Yep. And then they change around that and the Metcon might change a little bit. The same stimulus, mostly the same movement.
So Man Bastards, most days do the same workout or version of is Man Compete, Man Affiliate. Man Affiliate is definitely. Like less volume, less, less load. But like if they're doing burpees and clean and jerks and some best all perfect gymnastics, the compete master probably is too. Maybe it's eight burpees, eight toes a bar and I don't know, eight clean and jerks and 95 for Billy.
It might be like 10, 10, it's I don't want 15 per compete master something similar. So we're all working out same time, same movement. Yeah. So at least a few days a week, if you're a master, you're like, Oh, I could hop in with my main amphilic flap. Yep. Do that around them and my strength after before the least gets you in there with them every day on that So that's really great Then you can find two or three you guys are doing the same program Often with a class some throughout the week train on your own after after all think that's the best
[00:37:14] David Syvertsen: world.
Awesome So last thing here, you know Different age groups that you guys work with different, you know goals even different experience levels What is, if there's one trait, one personality trait, mindset trait, that you see in the athletes that not only achieve great things but continue to achieve them year after year, that sustain their greatness, is there one thing that you can say, I know everyone has their own personality and situation, but if there's like one macro level trait that you would tell someone, hey, try to adopt that to your life, that's what's going to help you get to your ceiling, what would that be?
[00:37:56] Jake declip-enhanced-90p: I don't know if I'd give one. I mean, personally for me, I'm going to say faith. Like, that's our core value. Faith in service. So faith, who we believe God, Jesus are, and the purpose in our life. So it makes CrossFit in some ways less important. Yep. The same way as it frees us to compete from a level of like, At the day, all my self worth and value is in this.
There's freedom in that. I just have more joy out of it and then reach my potential. That's what I'm created to be in that. Without having, like, my entire life and existence hinges on how I compete this year. Love that. So that makes it way more sustainable long term rather than getting burnt out in my adult form.
Because only one person wins. Right. We want to win. Like, you're a competitor. You got there to win. Yeah. And then only one of you is going to win, so if you lose and everything's on that, then like, life's not going to be so good. Yep. But if you keep things in a proper perspective in place, uh, Jack Grosso is a great example.
He made the games the first time this year. He did an awesome interview after he won the Snatch Slam at the semis. Oh, got it. And like, if that falls into place, you are from there, and family standpoint, and work, and the business on top of that, then like, it's just going to support those and not take away from it.
Great. That'd be number one. Two and three would be like, you gotta have that grittiness as a competitor. There's days you don't want to go to the gym, and if you're competing, you're You've got to commit to that. You hate your life working out and maybe re evaluate, but if it's hard days, you got to be okay with the hard days.
Get through the sessions. Have the support around you. And then lastly, I'll say for one, bake. Two, greedy. It's three. At the end of the day, the best competitors in the world have had a kill switch, a killer mindset. Like Rich had it, like, on Sunday, like he was gonna win. Uh, Roman definitely has it. We have other competitors, Nails for sure.
I find some here, some this weekend, they got that switch. Yeah. They're gonna go. Shout out to Caroline, she's killing it right now. And they have that, like, that little essence about them. Yep. Like, they go to another level
[00:39:34] David Syvertsen: if one or two of them goes. Awesome. Cool, man. And sorry, thank you so much for your time, Jake.
I know it's a really busy weekend for you guys, especially you guys. Uh, Mayhem Athlete, guys. If you don't know about them, get out from underneath your rock. They are probably the premier program in the CrossFit space. Affiliates, competitors, um, and just general fitness as well. Great community they have over there as well.
Um, good luck this weekend. We'll see you soon. Sure. All right. Thanks,
[00:39:59] Jake declip-enhanced-90p: man. Sure.
​
[00:39:59] David Syvertsen: What's up, guys? We are back with Craig Kenney, athlete in the 35 to 39 division, pretty much a legend in the CrossFit game space. He's been doing it a really long time. And it's really cool to see him still in the game right now.
Craig, how's the weekend going so far? It's been very challenging. This is, uh, a lot of work. Yeah. It's been, um, you know, three workouts every day. Um, but they've been putting on a great event and it's very well scheduled and things are going good. It's nice to see everybody. Yeah. So it's cool, really. Yeah, Craig's in that space where this is like a community thing for him because he's been doing it for so long.
He's been around these people for years. Uh, can you kind of just give a quick answer, you don't have to go too in depth, of what it's like to be competing here as a Masters athlete compared to what it was back when you were in the Open Division. Like years ago? Yeah. Um. Well, ever since I started CrossFit I always had a family, um, but it's just like gotten bigger, you know?
So just finding space to train, um, and owning an affiliate with just great people. It's been awesome to just compete. Because I can and doing it and having something to train for has been awesome. And, um, it's been awesome to see like the community that we have in Brantford and all the sports that I coach.
Like I'm missing one of the games for my son right now. Um, but they've all like wanted me to go still and wanted me to go. And I'm like, it's okay. I don't have to go, but everybody's got a ride behind. It's been great. Um, throughout the years to continue to beat as an individual, um, a few times and as, and at the games as team.
And then, you know. Go on there in 2022 as a master and then coming here. So it's been, it's been a fun ride and uh, I don't intend on stopping. So as long as I can still make it, I'll still do it. You know? So I admire that. I look up to you in a lot of ways, who has an athlete because one of the things that you have that I think checks the boxes for you is like, you just have a ton of grit, right?
Like you, you simply, you try hard, right? You really put everything you have into that. But what's one, as you do get older and this, we'll wrap it up with this, If you're a Masters athlete watching this right now and you're trying to figure out what is that secret sauce to maintain ability but also keep your eye on longevity, do you have some things that you think about to keep track of yourself?
Um, I say nutrition is very important as you get older for sure. Um, inconsistency as far as like continuing to train throughout the week and then having fun and enjoying it. Like I never wanted this to be a chore and it never has been so that's why. Enjoy doing it. And if ever it was, I wouldn't do it at all.
So, um, but I've been very lucky to, uh, be a part of a great community of Ranford. Um, and I don't know. I was going that question, but I just love our community and what it what it's what it's done with CrossFit and from that. So, yeah. Alright, well that's Craig Kenny, guys. Thank you so much for the time.
Good luck tomorrow, man. Finish strong. Alright, thank you,
