The Difference Between Fitness And Sport (and some other value nuggets!)

WEBVTT
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Well, fitness versus sport was a topic that came up during our coaches meeting, and I can't exactly remember why do you,
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no.
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We were talking about the CrossFit level one and it probably had something to do with that.
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Sure, sure.
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Well, it was something that definitely came up in my class today, which I thought was so timely that you decided to do this topic today.
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But you know, today we're doing the Clean and Jerk, which is a very.
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A powerful movement.
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And I'd say that the clean translates into lots of, uh, important domains of fitness.
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But I don't know if I necessarily feel that way about the jerk, especially the split jerk being so very specific.
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Mm-hmm.
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And one sided.
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Someone had asked earlier today if they should be switching off feet.
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And I said, you know, if this is your first day doing it, by all means go for it.
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Like, play around, see what sticks, what feels strong.
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Um, but I'll be honest with you, I've been doing, you know, right foot forward for more than 15 years.
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Yeah.
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And that's where it will stay.
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I had a weightlifting coach just describe it to me as batting, like if you step up to bat, you're, it's rare that somebody is ambidextrous enough to, to hit a ball with a bat from both directions.
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Sure.
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So.
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It's not creating some wicked imbalance if you're just working one side on that one movement versus all the other things that you do.
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Like the snatch is pretty well balanced, right?
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Sure.
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I mean, I already have, I already would disagree with you about that because you know, when we do unilateral movements in.
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Fitness.
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Mm-hmm.
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We work both sides.
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Or when, um, we're rehabbing an injury, we work both sides.
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Sport is one of those things where the objective or the goal or the outcome outweighs what might be best for your body, and that's kind of the distinction we're making today.
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Right?
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Yeah.
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Yeah.
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But I guess another way of, of distinguishing those though is if you're doing clean and jerk in a CrossFit setting or.
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Some general fitness setting, uh, it's gonna be sprinkled in with lots and lots of other stuff.
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Oh, yeah.
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Whereas if you're a weightlifter, yes, you might, you might produce imbalances, but those imbalances are probably helping you in your sport as long as it's not creating an injury.
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So.
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The, the jerk, uh, as a weightlifter is different than a jerk for general fitness.
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'cause in that case it's, you're probably doing like walking lunges and you're doing all this kind of like bilateral stuff in a similar position as the jerk, but way more balanced.
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You're working both sides and you're, you're keeping that balance because you have this broad.
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General fitness that you're sprinkling in lots of variety.
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Sure.
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Uh, but if you're doing weightlifting as a sport, that's, that's a big key difference.
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Well, let's define those terms, or at least let's make a distinction between those things.
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Well, I sport on a
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broader sense,
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right?
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Yeah.
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I think sport can be a little bit more difficult to define because it, it, the obvious like is, is if you're competing, if you're.
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If you have a competition of any kind that you're working toward in a specific domain, that's obviously sport.
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Mm-hmm.
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But.
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At the same time, people play pickup basketball locally.
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They're not training for an event.
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They have no goals per se.
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You know, some people just do this for fitness, but I would still classify that as a sport'cause you're just doing very specific things and it's a closed, um, the thing about sport is that it's a closed environment.
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In other words, there are rules to the game.
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Mm-hmm.
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Whereas in fitness.
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There kind of isn't any rules right there, there aren't any rules because you're gonna, you're going to work on the area of fitness that you need to in order to bring up the deficits that you perceive.
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So,
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and it's just much broader, right?
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It's, yeah, it can be much more broad and.
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Or it can be specific and it just depends on what you're trying to achieve for your health, your body, whether that's composition or strength or whatever.
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Uh, and it's not, your body is not a subject of the sport.
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It's like the other way around the training is for your body rather than your body being used to achieve a sport.
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And
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then, yeah.
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That's a really good way of putting it.
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Yeah.
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Right.
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And I feel like that also just shifts the motivation and it shifts the priority.
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Right.
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And I think that that's why.
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We see injury far more in sport than we see in fitness pursuit.
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Absolutely.
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Yeah.
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Uh, that kind of brings me to this stupid argument I keep seeing on X, which is, uh, some very influential, uh, uh, you know, like influencer type trainers that are out there.
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Have gone on record as saying like that the deadlift after a certain age, you shouldn't be deadlifting what?
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And uh, it's just so absurd to me because they, they cite all these examples of exercises that might be safer and pretty much the examples that they use is just putting everybody on a machine.
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And I'm thinking, well.
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Uh, they're coming at this and they're, they're really mixing up their intentions with the lift because a lot of people who think that deadlifting is dangerous, it's because they either come from a power lifting background or strong man or something like that.
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Or that's what they've witnessed and that's what they've seen, or they just don't know how to do the lift properly.
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Like any of
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those, or like in their mind they're thinking like, oh, deadlift means heavy.
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Like that doesn't have to be the case.
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Yeah.
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But even if it is, you can have a progressive overload.
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Without competition and it's a very safe environment.
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Sure.
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I was just saying in class today, like we were watching masters weightlifting for a reason.
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Mm-hmm.
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During our session we had a really small class and I said, you know, one of the best things that you can do for your own weightlifting is to watch others, and I just happened to choose masters weightlifting, which is like 35 and over.
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And beyond.
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Mm-hmm.
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And there's a reason that you're seeing a lot of older lifters, it's considered much more safe than other sports.
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Yeah.
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Yeah.
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Uh, so I think the, the perceived danger is just from a misapplication mm-hmm.
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Of the movement, whether it's bad form or just bad programming, you know, trying to
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Oh, yeah.
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Like going too ham too fast.
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Yeah.
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Either going too far, too fast, or there's this.
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Idea with Starting Strength and Mark Rippetoe that somehow you should be adding five pounds to the barbell every week.
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Oh, every week.
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Every week.
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And it's like, well, yeah, that's true as a novice, but you know, if you read the fine print or if you really listen to what he's saying, he's not assuming you're gonna be able to do that forever.
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Or if you're not missing a day and you know, everything else is in alignment too.
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Yeah.
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You know, that's not like a general prescription.
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Yeah.
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And, um, uh, you know, with my rat pack, this is, these are all people 60 to 90 and they're doing dead lifts every week.
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But we do a wave pattern cycle.
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So seven reps one week, five reps, the next three reps the next, and they're getting progressively heavier.
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And then we start that wave over again.
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So they go back up to sevens and they back off of the weight.
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And then fives, and then threes building in the weight again.
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And they do that cycle three times, and then they have two weeks off completely where they don't lift at all.
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I.
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And then when we start the next cycle, we start with three weeks of tempo work.
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So it's really light, really slow for three weeks.
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It's kind of agonizing.
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But then, then we go into another nine weeks of that wave pattern that I just described.
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And our injury rate with, uh, deadlifts is, uh, major injuries absolutely zero.
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Mm-hmm.
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And minor injuries that people have had full recoveries from, I think maybe three out of 40 clients in the last three years.
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That our age is 60 to 90.
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So this whole idea of deadlifts being dangerous after a certain age is absurd, first of all.
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And I think it's just conflating the sport versus the movement for fitness.
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Sure.
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Yeah.
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So I think it's really important distinction.
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I forget too.
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Um, do you guys test one rep maxes in rep pack?
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We don't,'cause there's no point, there's no point to one rep max a deadlift unless you are a competitor.
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And that again, that's separating sport from fitness.
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Um, so the heaviest we ever get is a three rep max, and then if they accidentally hit a one or two rep max and they can't do all three
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after sometimes,
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then uh, it's probably still a lower risk than if they had psychologically tried to load the bar for a single.
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Yeah,
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well, so that's something that I actually wrote down was, you know, taking the intensity or the pressure off.
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Um, I think that's kind of tough to cultivate in a CrossFit setting.
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And I think us being such a green gym in a place that's really been untouched by this kind of programming, we have a really unique edge in that particular way.
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I think about sometimes if our members were ever to go to other gyms, you know, you would see a very different crowd of people potentially just like uber competitive every time, making lots of noise, like ripping their t-shirts off.
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And uh, I wouldn't say all gyms are like that, but there's a competitive aspect, right?
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Like we all are here for.
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The same reasons, but one of those reasons is like the energy in the room.
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And that energy really does push people further than they would push themselves if, you know, training in a vacuum.
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Mm-hmm.
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And that can natural on a
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consistent basis.
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Yeah.
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And I think that that can really feed those of us who do like having a competitive outlet or would identify as competitive people.
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Um, I don't see anything wild happening in our gym in that regard, but it can.
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Be that way when it comes to like trying to achieve a certain skill or trying to lift the same thing that you're the person that you're paired with is doing.
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Um, and I think the reason this conversation is important to our gym is that we're a gym of fitness even for our athletes.
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Right.
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Our student athletes.
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Mm-hmm.
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Or even for myself, like.
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I think of the work that we do here as building and cultivating fitness.
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Mm-hmm.
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And so that is a much longer game.
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Mm-hmm.
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I think,
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and part of the pro premise that we're working on here is that, uh, the kids who are in sports are already getting their sports specific.
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Training, uh, by participating in their sports.
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Mm-hmm.
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By going to practices, by showing up for games.
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So our job is to provide a broad base of fitness from which to build that sports specific, uh, ability.
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So that.
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They're more robust, less injury prone, uh, and of course it's gonna help strengthen power and all those things could carry over to benefit their sport.
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Mm-hmm.
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But it's also a protective mechanism by having this foundation of fitness.
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Yeah.
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Where, uh, we'll leave it up to their track coach, to, to coach the specific track things.
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Exactly.
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Mm-hmm.
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Totally.
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And I guess I just mean to say with all of that.
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That I'd like, I'd like the pressure to be off of everybody.
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Like we're all starting at different vantage points and we're all moving at different rates, and we're all prioritizing different things.
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You know, some people really lean into our lifting days and some people really lean into our pull-ups skill days.
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You know, not, not everybody has the same, uh, desire to fill all the buckets the same because there are many,
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can you get your mic a little closer to the screen?
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Yeah, sure.
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Just better get right up in there.
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Better.
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Yeah.
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I
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think
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you got the sour mark, the sour mic this time.
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Oh, I do.
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Okay.
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Thanks.
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Um, but I just wanna take the pressure off.
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Like, we do not expect people to come in here and like train like their lives depend on it.
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Mm-hmm.
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You know, maybe that's not the greatest phrasing because their lives do depend on.
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Right.
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Um, but, uh, you know.
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We talked about this in a, a podcast episode about consistency and being like, if you're showing up for with 60% in the tank, like, great, give me that.
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You know, we get it and we'll adjust for that.
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And that's the same.
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I think that's an important distinction with sport and fitness, is that there's this push and this pressure to perform, perform, perform.
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Were like, I'm just fucking glad you're here.
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Yeah.
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Yeah.
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You
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know?
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Yeah.
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Yeah.
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And I, the objectives can really more readily change too, when you have a mindset that you're doing this for your health versus a competitive sport.
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Because if, for instance, I have a deadlift competition that I'm gonna be really obsessed with making sure I'm getting my deadlift numbers in regardless of how I feel.
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Yeah.
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Whereas right now, at the age of 50, with like a sleep.
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Uh, disorder, I guess you could call it.
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Like, I have issues.
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Uh, so recovery sucks a lot of times.
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And so my objective with deadlifts is to be able to do them every week.
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Mm-hmm.
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And so sometimes like I'm working at 50, 60% and just getting in the reps and the first twinge of like, oh, my pack feels a little, uh, you know, a little tight on one side.
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I'm done for the day.
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Good call.
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I'm just done.
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Good.
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Like, I'll just do it again next week, you know?
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And yes, uh, that's.
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It is like playing it safe, but it's also like playing it for the long haul, like the really far view versus I have a deadlift competition in nine weeks.
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I can't take a week off.
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Well, that's a really tough one to, I mean, that's a tough conversation for me to have because I'm very motivated by competition and I know that that really turns out not only like the best in.
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Me as a person, I feel really fulfilled by it.
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Um, but it really does, it just like turns on a switch.
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Mm-hmm.
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Like I feel so much more committed to the work that I'm doing, just having.
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An audience.
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Yes.
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Yeah.
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But you know what, uh, what I've seen though with you is that you are able to change your objectives.
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So, for instance, your objective with this upcoming competition is not to win.
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Well,
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there's
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no way that I could,
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well, even if.
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You, I mean, you can't really say that like right now where you're at, you feel like that's true, but you could probably push harder and you could probably like, try, try.
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I could cut down to the
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next class and like do all that.
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Yeah.
00:14:52.504 --> 00:14:57.245
But the thing is, is your objective is you want to go six for six, not injured.
00:14:57.245 --> 00:14:57.335
Mm-hmm.
00:14:57.634 --> 00:14:58.445
And have fun.
00:14:58.534 --> 00:14:58.865
Right?
00:14:58.865 --> 00:15:04.235
Like that's kind of the objective is to just show up and, and reintroduce yourself back into the sport.
00:15:04.965 --> 00:15:10.034
So even in a, even in a sport context, you can change your objective.
00:15:10.304 --> 00:15:10.815
It's true.
00:15:10.934 --> 00:15:17.970
You did see that shark come out for a minute there when that, um, start list came out a couple weeks ago.
00:15:17.970 --> 00:15:18.169
Mm-hmm.
00:15:18.250 --> 00:15:27.404
And I was a little freaked out myself that like, you know, seeing the startlet and seeing everybody who I was competing next to and like seeing our numbers and what we submitted.
00:15:28.019 --> 00:15:33.059
Just like my mind immediately went to like, I wanna crush them.
00:15:33.480 --> 00:15:35.159
Like I'm gonna kill this.
00:15:35.159 --> 00:15:38.159
And like, I'm gonna fill that spot where there's room for another medal.
00:15:38.159 --> 00:15:40.289
And like all this was just like flooding to me.
00:15:40.289 --> 00:15:46.500
And then something kind of settled with all of that information and I was like, oh yeah, I actually have no.
00:15:47.279 --> 00:15:53.429
Shot with my current positioning and that was actually a really big relief.
00:15:53.490 --> 00:15:53.669
Yeah.
00:15:53.700 --> 00:16:04.740
Like to take that pressure off, like that cutthroat side of me, I do have a lot of respect for, um, but it's not right for me right now.
00:16:04.769 --> 00:16:05.070
Right?
00:16:05.070 --> 00:16:07.590
Like I'm just lucky to be lifting at all.
00:16:08.159 --> 00:16:15.870
You know, I'm a year out from injury, one of the worst injuries I've ever had, and I'm just lucky to be here.
00:16:16.320 --> 00:16:16.679
Yeah.
00:16:16.919 --> 00:16:18.330
And a layoff before that.
00:16:19.080 --> 00:16:20.970
Three years y before that of just,
00:16:21.029 --> 00:16:21.120
I know.
00:16:21.690 --> 00:16:21.990
Yeah.
00:16:21.990 --> 00:16:22.919
So that's great.
00:16:23.850 --> 00:16:29.820
Uh, I wanted to, while we're on this subject, wanted to address the difference between the.
00:16:30.690 --> 00:16:38.159
Functional training focus that we have here versus, uh, bodybuilding and endurance.
00:16:38.159 --> 00:16:43.529
Those bodybuilding communities and endurance communities particularly.
00:16:44.039 --> 00:16:46.919
Um, I could name others, but those you're
00:16:46.950 --> 00:16:49.019
talking about like running, cycling, swimming,
00:16:49.259 --> 00:16:53.159
yeah, running, cycling, swimming as far as endurance and then bodybuilders.
00:16:54.299 --> 00:16:58.169
What has happened, and I think this may have happened perhaps in the.
00:16:58.919 --> 00:17:13.349
Fifties, sixties, you know, bodybuilding started to get pretty popular and Arnold Schwarzenegger was like a household name and he kind of put into everybody's head that bodybuilding is fitness and bodybuilders of that era.
00:17:13.349 --> 00:17:19.950
And I think still to this day, a lot of times they, you know, you equate bodybuilding style workouts with fitness.
00:17:19.950 --> 00:17:28.380
If you go to a 24 Hour Fitness, or an LA Fitness or a whatever, any of those big global, uh, chains.
00:17:29.355 --> 00:17:30.674
That's what you'll see most people doing.
00:17:30.674 --> 00:17:39.644
They're either on cardio machines for endless hours or they are doing a bodybuilding style training, uh, protocol.
00:17:39.674 --> 00:17:41.535
That's very interesting to call out.
00:17:41.535 --> 00:17:43.664
I didn't really think of it in that way.
00:17:43.724 --> 00:17:43.845
Yeah.
00:17:43.845 --> 00:17:47.474
But like it is really usually two different flavors
00:17:47.535 --> 00:17:47.625
mm-hmm.
00:17:47.865 --> 00:17:48.704
That are.
00:17:49.634 --> 00:17:51.015
Very sport specific.
00:17:51.045 --> 00:17:51.434
Yeah.
00:17:51.434 --> 00:18:00.974
And that's the a, a big mental shift that I wish we could convey to a large audience is that bodybuilding is not fitness training.
00:18:01.005 --> 00:18:03.615
It's not bad for you per se.
00:18:04.065 --> 00:18:11.115
And if you're not competing, you might think, well, didn't we just talk about compete, competition kind of being the definition of the sport.
00:18:11.384 --> 00:18:16.005
But in this case, I, I would draw the analogy to like your local.
00:18:16.920 --> 00:18:18.150
Basketball pickup game.
00:18:18.210 --> 00:18:28.865
Like if you're in a 24 hour fitness and all you're doing is like leg presses and leg extensions and leg curls and you do like a leg day and, and then you do a chest day and then you do a back day and the back
00:18:28.924 --> 00:18:29.704
thighs and tries
00:18:29.880 --> 00:18:31.410
back and bicep day, you know?
00:18:31.410 --> 00:18:31.799
Yeah.
00:18:31.799 --> 00:18:35.099
And tries and shoulders and you're splitting up your body parts.
00:18:35.099 --> 00:18:35.160
Is
00:18:35.160 --> 00:18:36.089
it not BS and tries?
00:18:36.150 --> 00:18:37.500
It can be, but no.
00:18:37.980 --> 00:18:40.829
Usually it's like back and biceps and then chest and tries.
00:18:41.309 --> 00:18:41.970
Oh, but you, I've
00:18:41.970 --> 00:18:43.500
never been a proper bodybuilder.
00:18:43.589 --> 00:18:45.630
It's sort of like mix and match these modes.
00:18:45.650 --> 00:18:48.109
And there's, again, there's nothing wrong with that training.
00:18:48.109 --> 00:18:53.660
I'm doing some of that twice a week right now just because I kinda wanna put on a little bit of muscle mass.
00:18:53.690 --> 00:18:57.829
I do it between sets because it's really good for building strong joints too.
00:18:58.015 --> 00:18:58.255
Yeah,
00:18:58.309 --> 00:18:58.519
yeah.
00:18:58.519 --> 00:18:59.569
Lots of stability.
00:18:59.630 --> 00:18:59.809
Yeah.
00:18:59.809 --> 00:19:05.654
Some of that slower, more intentional, strict movement is, is can be a good offset for a lot of the.
00:19:06.279 --> 00:19:08.710
Bures and shit that we find ourselves doing explosive
00:19:08.829 --> 00:19:09.549
sort of stuff.
00:19:09.549 --> 00:19:09.819
Yeah.
00:19:09.849 --> 00:19:18.099
So, uh, I'm not knocking it, but I do think that I, I wish people could really get into their heads that that is a very sports specific way of training.
00:19:18.190 --> 00:19:19.839
So we're now defining what fitness is not.
00:19:20.349 --> 00:19:20.829
Yeah.
00:19:20.890 --> 00:19:29.380
And, and we see, I see this online again with like, these gym bros on x just arguing with each other about the best exercise or you shouldn't do this exercise.
00:19:29.380 --> 00:19:30.744
And it's like, well that's very.
00:19:31.325 --> 00:19:33.454
Contextual to what you're trying to achieve.
00:19:33.845 --> 00:19:38.525
And a lot of bodybuilders assume everyone is just trying to put on muscle and it's like, well.
00:19:39.299 --> 00:19:54.630
Not everybody is not, you know, some people really want to just have a bigger engine and be able to do more in their lives and like hike and run and ski and do things and feel better doing it and doing bicep curls doesn't really accomplish any of that for anybody.
00:19:54.630 --> 00:19:54.640
Anybody.
00:19:54.720 --> 00:19:54.779
No.
00:19:54.779 --> 00:19:54.869
It's
00:19:54.869 --> 00:19:56.430
probably a hindrance, right?
00:19:56.430 --> 00:19:56.450
It could.
00:19:56.450 --> 00:19:56.759
It could
00:19:56.759 --> 00:19:57.029
be.
00:19:57.029 --> 00:19:59.130
You probably won't be able to put your arms down.
00:19:59.134 --> 00:19:59.325
Yeah.
00:19:59.505 --> 00:19:59.724
Or
00:19:59.724 --> 00:20:00.325
put your shirt on.
00:20:00.690 --> 00:20:01.140
Yeah.
00:20:01.529 --> 00:20:05.099
So anyway, that's, that's a huge distinction for me in.
00:20:05.279 --> 00:20:13.680
In sports versus fitness is that most people have a very mistaken idea of the type of training it takes to help yourself be more fit.
00:20:13.680 --> 00:20:19.109
Now, I will say, just to, so I don't get beat up here too much on this point, is that.
00:20:20.069 --> 00:20:27.809
Someone in the gym doing bodybuilding style workouts is far fitter and probably way better off than someone who's not going to the gym at all.
00:20:27.960 --> 00:20:36.569
So I'm not trying to knock bodybuilding, it is just that it should be recognized as a sport, not as a fitness mode, if you will.
00:20:38.160 --> 00:20:41.369
I'm looking up gra uh, Greg Glassman's definition of fitness.
00:20:43.154 --> 00:20:44.535
Fitness in a hundred words?
00:20:44.805 --> 00:20:45.734
Uh, no.
00:20:46.575 --> 00:20:47.025
I mean, I could
00:20:47.025 --> 00:20:49.545
do that because the definition of fitness is pretty broad.
00:20:49.545 --> 00:20:51.494
There's like three different versions.
00:20:51.494 --> 00:20:54.884
One's on a power scale and that kind of thing.
00:20:54.914 --> 00:20:57.285
Well, okay, so you mentioned bodybuilding, which mm-hmm.
00:20:57.974 --> 00:21:01.545
I know why it's a pop, you know, it's each, it's approachable, right.
00:21:02.115 --> 00:21:02.325
Yeah,
00:21:02.325 --> 00:21:03.045
it's very approachable
00:21:03.045 --> 00:21:05.325
and that's why I called out the endurance crowd too.
00:21:05.355 --> 00:21:08.085
'cause a lot of people equate like running with fitness.
00:21:08.115 --> 00:21:09.315
Oh, I run, I run.
00:21:09.375 --> 00:21:09.795
Okay.
00:21:09.855 --> 00:21:11.805
So that's great.
00:21:11.835 --> 00:21:13.454
I mean, I'm glad that you run.
00:21:13.454 --> 00:21:18.164
I'm glad that you probably run better than I can and more, you know, this is that I can,
00:21:18.164 --> 00:21:19.875
that's an absolute given for both of us.
00:21:19.964 --> 00:21:27.105
But, uh, but the point is, is that's a very narrow, very narrow, narrow aspect of your overall health and fitness.
00:21:27.105 --> 00:21:30.525
And a lot of, I mean, there are a lot of distance runners who end up with.
00:21:31.035 --> 00:21:35.954
All kinds of maladies later in life from beating themselves to hell.
00:21:35.954 --> 00:21:37.095
In that one domain.
00:21:37.184 --> 00:21:37.934
In one domain.
00:21:37.934 --> 00:21:38.144
Yeah.
00:21:38.144 --> 00:21:46.724
I, instead of having a broad fitness where they're doing, you know, calisthenics speed work, uh, weightlifting.
00:21:46.904 --> 00:21:47.085
Yeah.
00:21:47.085 --> 00:21:48.434
Balancing out that effort.
00:21:48.434 --> 00:21:48.674
Right.
00:21:48.674 --> 00:21:53.384
It's a very deep groove, and it's something that you and I talk about a lot with.
00:21:53.805 --> 00:22:05.894
Our members, when we talk about running specifically, if you think, you know, we think about running in distance, but I want you to think about running in reps.
00:22:05.954 --> 00:22:09.734
How many steps, how many strides are you taking?
00:22:09.855 --> 00:22:09.944
Mm-hmm.
00:22:10.755 --> 00:22:13.724
In a mile in 400 meters.
00:22:13.755 --> 00:22:13.994
Yeah.
00:22:14.444 --> 00:22:15.134
Whatever.
00:22:15.134 --> 00:22:18.615
Like that's hundreds of thousands of reps.
00:22:18.619 --> 00:22:18.650
Yeah.
00:22:19.664 --> 00:22:21.345
If you're not, that is quite tough.
00:22:22.005 --> 00:22:22.964
Quite tough on the body.
00:22:22.994 --> 00:22:23.204
Yeah.
00:22:23.204 --> 00:22:33.375
If you're not conditioned for it, I try to use the analogy of like, you know, I wouldn't, if you, if I asked you to come in here and bench press a thousand reps, even with an empty bar, you'd think I was absolutely nuts.
00:22:34.065 --> 00:22:37.815
But you'll go out and run 400 meter repeats three or four times.
00:22:37.815 --> 00:22:41.089
You've gotten a thousand reps in of running and Yeah.
00:22:41.355 --> 00:22:44.654
The, it's not, it's not apples and apples, but you see the point.
00:22:44.654 --> 00:22:47.865
No, well, I think, I think running is, you know, it's one of those.
00:22:49.410 --> 00:22:51.150
Human capabilities, right?
00:22:51.150 --> 00:22:51.240
Mm-hmm.
00:22:51.480 --> 00:22:52.619
That we think of like,
00:22:53.099 --> 00:22:55.140
we're all born by the time we're three.
00:22:55.140 --> 00:22:55.680
We can do it,
00:22:55.680 --> 00:22:56.549
able to do it.
00:22:56.549 --> 00:23:01.650
And it's one of those things that we would like to see ourselves being able to do for a long time.
00:23:01.650 --> 00:23:08.759
So I think that's an easy domain for people to really push through or like really identify with wanting to be able to achieve.
00:23:09.180 --> 00:23:14.039
But you know, running for fitness would need to be.
00:23:14.670 --> 00:23:18.779
Periodized dosed, just like anything else, we train here.
00:23:18.779 --> 00:23:18.869
Mm-hmm.
00:23:19.230 --> 00:23:26.970
And so I really do believe that the kind of work that we're doing here in our gym allows people to make better decisions for other pursuits that they have.
00:23:27.359 --> 00:23:35.339
Like I hope that everybody that we work with who runs on a regular basis, like does a little warmup.
00:23:35.714 --> 00:23:36.105
Mm.
00:23:36.164 --> 00:23:38.234
How many people just like put on their shoes and go,
00:23:38.265 --> 00:23:38.535
yeah.
00:23:38.595 --> 00:23:41.295
But we do a warmup every single day in here.
00:23:41.295 --> 00:23:43.605
Like, just trying to get in some good habits.
00:23:43.634 --> 00:23:43.934
Right?
00:23:43.934 --> 00:23:47.775
Like, check in with your joints, check in with this and that.
00:23:47.835 --> 00:23:47.894
Yeah.
00:23:47.894 --> 00:23:51.164
You know, make sure everything's feeling okay before you take off.
00:23:52.305 --> 00:23:52.575
Yeah.
00:23:52.575 --> 00:24:01.605
I mean, I even have my classes like knock out a few practice sit-ups before we start the clock, because it, it sounds funny, but it's like, you know, even if.
00:24:02.825 --> 00:24:04.200
Y they always feel good.
00:24:04.470 --> 00:24:15.329
You start the clock and you're on some time thing where you're trying to get 20 of them in a round and all of a sudden you do six of them and you get a cramp in your abs and it's like, yeah, well today wasn't the day, but you didn't test it.
00:24:15.329 --> 00:24:16.109
The waters first.
00:24:16.109 --> 00:24:16.170
So
00:24:16.259 --> 00:24:17.609
I always say we're taste testing.
00:24:17.670 --> 00:24:18.000
Yeah.
00:24:18.240 --> 00:24:22.829
I feel like, um, I feel like we should all do that, even with stuff that seems really accessible.
00:24:22.950 --> 00:24:23.369
Yeah.
00:24:23.730 --> 00:24:24.480
Most stuff.
00:24:24.648 --> 00:24:32.419
I just wanted to bring up the CrossFit pyramid and you know, we refer to CrossFit because this is what we've been coaching for such a long time.
00:24:32.419 --> 00:24:45.138
You and I and know we're not an official CrossFit affiliate and there are many reasons why we aren't, but there are a lot of values and.
00:24:46.308 --> 00:24:50.838
Themes that we do subscribe to, and I think about the CrossFit pyramid, right?
00:24:50.838 --> 00:24:54.019
It's like the nutrition pyramid, which you know, really needs some revising.
00:24:54.019 --> 00:25:01.759
I'm gonna assume that it has by 2025 at this point, that like whole grains aren't still like the most important.
00:25:02.064 --> 00:25:02.844
Base layer
00:25:02.844 --> 00:25:03.713
on the food pyramid.
00:25:03.743 --> 00:25:04.374
Yeah.
00:25:04.433 --> 00:25:06.594
Well, it's, believe it or not gotten worse.
00:25:06.624 --> 00:25:07.104
What?
00:25:07.104 --> 00:25:07.913
I gotta look this up now.
00:25:08.304 --> 00:25:17.334
One of the most recent government issued dietary guidelines that I've seen actually placed Lucky Charms as a more healthy option over red meat.
00:25:17.544 --> 00:25:18.233
Shut the F up.
00:25:18.233 --> 00:25:18.953
Hold on, let me
00:25:18.953 --> 00:25:19.384
just look at
00:25:19.384 --> 00:25:19.584
this.
00:25:19.584 --> 00:25:19.644
Um,
00:25:20.423 --> 00:25:22.943
yeah, it's absurd and politically driven.
00:25:23.693 --> 00:25:23.723
Mm.
00:25:23.814 --> 00:25:25.854
I see a whole food pyramid.
00:25:26.304 --> 00:25:28.163
I don't think that that's maybe.
00:25:28.564 --> 00:25:29.854
What everybody's seeing
00:25:29.943 --> 00:25:31.084
that's not government issued.
00:25:31.203 --> 00:25:31.923
No.
00:25:31.923 --> 00:25:33.243
How do you even find that?
00:25:34.054 --> 00:25:34.923
It's fine.
00:25:35.104 --> 00:25:39.304
I don't really, I I, I'm not going to trust it anyway.
00:25:40.233 --> 00:25:42.784
There's just too many greased palms involved.
00:25:42.784 --> 00:25:48.153
Well, the USDA one is the one that I grew up looking at, and it's insane.
00:25:48.183 --> 00:25:52.953
But anyway, bringing it to the CrossFit pyramid, nutrition is at the bottom.
00:25:53.134 --> 00:25:53.253
Mm-hmm.
00:25:53.644 --> 00:25:55.324
Um, you know, making sure that we are.
00:25:55.763 --> 00:25:56.854
Meaning the foundation.
00:25:56.953 --> 00:25:57.733
Yes, the foundation.
00:25:57.733 --> 00:25:58.013
Mm-hmm.
00:25:58.094 --> 00:26:05.328
And making sure that we're like eating healthily for any of the proceeding or following pursuits.
00:26:06.019 --> 00:26:11.449
And then metabolic conditioning is the next, which you are all doing with us.
00:26:12.138 --> 00:26:17.719
And then gymnastics being the next rung up, you know, being able to perform body weight movements.
00:26:18.048 --> 00:26:19.999
I don't think we talked about this on the podcast.
00:26:19.999 --> 00:26:23.509
Maybe we talked about it in our coaches meeting most recently.
00:26:23.509 --> 00:26:23.838
That.
00:26:24.679 --> 00:26:30.499
Uh, CrossFit defines gymnastics as all body weight movements, not the sport.
00:26:31.189 --> 00:26:37.969
Uh, and then weightlifting, being able to safely and strongly move external loads is the next rung up.
00:26:38.298 --> 00:26:46.519
And then sport being the most specific on top, which like you had mentioned, is, uh, competitive arenas.
00:26:46.878 --> 00:26:49.249
Uh, also with a mastery of skills.
00:26:49.249 --> 00:26:51.439
So like very particular.
00:26:52.804 --> 00:26:54.814
Needs, outcomes, demands.
00:26:55.653 --> 00:26:55.953
Yeah.
00:26:56.193 --> 00:27:02.398
The said principle is real specific adaptation to imposed demands, said SAID.
00:27:02.578 --> 00:27:02.798
Oh.
00:27:03.138 --> 00:27:03.358
Uh.
00:27:04.713 --> 00:27:11.493
So that, that is a real phenomenon, but you can kind of bypass it in the type of training that we're doing by just doing lots and lots of variety.
00:27:12.003 --> 00:27:19.894
Uh, so you are adapting to the specific things, but you're doing so many different things that you're bringing up a, a wide base of fitness all at the same time.
00:27:19.923 --> 00:27:24.124
Well, and we talked about in this same meeting how CrossFit itself has become a sport.
00:27:24.304 --> 00:27:24.663
Yes.
00:27:24.693 --> 00:27:27.064
Not a great spectator sport, I must say, though.
00:27:27.364 --> 00:27:30.124
Um, it depends on, it depends.
00:27:30.124 --> 00:27:31.653
It very much depends.
00:27:31.699 --> 00:27:31.989
Yeah.
00:27:32.943 --> 00:27:33.273
What are you,
00:27:33.273 --> 00:27:34.054
whatcha trying to show me?
00:27:34.054 --> 00:27:41.584
Not, not the safest sport perhaps, um, I don't know about statistically, but maybe at some point you can read that
00:27:42.034 --> 00:27:44.344
Fitness in a hundred Words by Greg Glassman.
00:27:45.304 --> 00:27:45.753
Let's see.
00:27:48.078 --> 00:27:53.269
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.
00:27:53.298 --> 00:27:55.429
No was in bold letters.
00:27:56.118 --> 00:27:59.838
Keep intakes to levels that will support exercise, but not body fat.
00:28:00.409 --> 00:28:05.989
Practice and train major lifts, deadlift, clean, squat presses, clean and jerk, and snatch.
00:28:06.259 --> 00:28:10.578
Similarly, master the basics of gymnastics, pull-ups, dips, rope, climbs.
00:28:10.729 --> 00:28:12.558
Can't wait to hang our ropes by the way.
00:28:13.489 --> 00:28:15.229
Uh, those came up in class today too.
00:28:15.618 --> 00:28:18.409
Uh, pushups sit-ups, presses and presses.
00:28:18.409 --> 00:28:21.648
Two handstands, pirouettes flips.
00:28:21.739 --> 00:28:22.219
I don't remember.
00:28:22.219 --> 00:28:23.179
Pirouettes being in there.
00:28:23.358 --> 00:28:30.949
Pirouettes flips, splits and holds bike run, swim row, et cetera, hard and fast, five or six days per week.
00:28:30.979 --> 00:28:35.628
Mix these elements in, in as many combinations and patterns as creativity will allow.
00:28:35.898 --> 00:28:37.489
Routine is the enemy.
00:28:37.519 --> 00:28:41.479
Keep workouts short and intense, regularly learn and play new sports.
00:28:43.023 --> 00:28:43.294
Yeah.
00:28:43.864 --> 00:28:47.314
So there was more than a hundred words there because you interjected a few times.
00:28:48.243 --> 00:28:48.423
It's true.
00:28:48.453 --> 00:28:49.713
But yeah, that's kind of, I
00:28:49.713 --> 00:28:51.273
see why he had to choose, et cetera.
00:28:51.398 --> 00:28:51.689
This,
00:28:52.804 --> 00:28:54.064
uh, gotta make it concise,
00:28:54.064 --> 00:28:56.253
kind of summarizes the CrossFit paradigm.
00:28:56.824 --> 00:28:57.243
Uh, yeah.
00:28:57.273 --> 00:28:58.144
Which we.
00:28:59.538 --> 00:29:04.068
One of the reasons we're not affiliated is that we've also branched out from that a little bit.
00:29:04.068 --> 00:29:10.699
So in my, well, in one of your programs and in, in one of my programs, we do a lot of periodization.
00:29:11.028 --> 00:29:23.179
Uh, and it's because again, that specific adaptation to impose demands, uh, and in my case with the Rat Pack, I periodize because, uh, I want people to become.
00:29:24.124 --> 00:29:34.624
Practiced and familiar enough with just a few barbell lifts that they can continue to progress on those with mastery and with CrossFit, there's just so much variety.
00:29:34.624 --> 00:29:41.673
Sometimes it can take a long time to master certain skills because they only come around once every three months or something like that.
00:29:41.679 --> 00:29:41.689
Mm-hmm.
00:29:42.213 --> 00:29:46.413
And uh, it's fun because it's always different, but.
00:29:46.773 --> 00:29:53.134
If your goal for, for the rat pack, bone density is a huge thing for me.
00:29:53.193 --> 00:30:00.933
You know, uh, you can put on muscle with thousands of different exercises, but bone density is very specific.
00:30:00.933 --> 00:30:10.263
You have to lift heavy weight, like you have to really put demands on your body and there's only a few movements that are actually safe enough to do that regularly.
00:30:10.683 --> 00:30:10.894
Yeah.
00:30:10.923 --> 00:30:11.614
Squats.
00:30:11.679 --> 00:30:12.519
Presses
00:30:12.578 --> 00:30:13.509
that are accessible.
00:30:13.509 --> 00:30:13.749
Right?
00:30:13.749 --> 00:30:13.838
Dead.
00:30:13.844 --> 00:30:14.169
Dead lifts.
00:30:14.173 --> 00:30:14.324
Yeah.
00:30:14.328 --> 00:30:14.469
Yeah.
00:30:14.469 --> 00:30:15.398
And those are accessible.
00:30:15.398 --> 00:30:17.979
Some form of those are accessible for just about anybody.
00:30:18.489 --> 00:30:23.679
Uh, and so having it periodized, in other words, we're doing it every week in the wave pattern that I described.
00:30:24.693 --> 00:30:31.624
Allows lots and lots of practice by month three by month four or five, you've got enough reps in that you're just really dialed in.
00:30:31.624 --> 00:30:43.804
You know, the form is great and you're able to, uh, gradually and patiently increase that load and demand on your body without it having to reintroduce some new variable of movement.
00:30:44.163 --> 00:30:50.763
Uh, and so periodization, I believe, for certain goals or, or populations is very important.
00:30:51.993 --> 00:30:53.673
CrossFit would say otherwise.
00:30:53.733 --> 00:30:59.943
Like if I were at a seminar, if I was at a CrossFit seminar saying what I'm saying, I would get all kinds of pushback and, and argumentation.
00:30:59.943 --> 00:31:04.773
So we have departed from CrossFit in certain, solely in certain domains.
00:31:04.834 --> 00:31:04.983
Yeah.
00:31:05.044 --> 00:31:09.723
Uh, because, uh, we see needs that CrossFit doesn't meet basically.
00:31:09.723 --> 00:31:09.963
Totally.
00:31:09.963 --> 00:31:12.993
And you know, that's very program specific.
00:31:12.993 --> 00:31:16.983
And Barbell Club is the same way Barbell Club has.
00:31:17.733 --> 00:31:22.653
Very few changes, if any, within 12 weeks.
00:31:22.683 --> 00:31:22.773
Mm-hmm.
00:31:23.044 --> 00:31:26.854
You know, the idea is skill mastery and applied strength.
00:31:27.124 --> 00:31:34.203
So those are things that we need to get really comfortable and really good at before we can get stronger in them.
00:31:34.203 --> 00:31:39.784
So there's a lot of repetition, a lot of wave patterns like you mentioned.
00:31:39.784 --> 00:31:42.933
And so, um, it really just depends on.
00:31:44.614 --> 00:31:47.193
The des the desire or the, or the goal.
00:31:47.344 --> 00:31:47.463
Yeah.
00:31:47.463 --> 00:31:47.794
Right.
00:31:47.943 --> 00:31:48.304
Yeah.
00:31:48.304 --> 00:31:48.314
Yeah.
00:31:49.653 --> 00:31:57.243
Um, would I say that Barbell Club falls into that definition of fitness?
00:31:57.243 --> 00:31:58.263
Absolutely not.
00:31:58.713 --> 00:32:00.423
But Barbell Club is based on.
00:32:01.969 --> 00:32:05.328
Olympic weightlifting style training, which is a passion of mine.
00:32:05.328 --> 00:32:05.419
Mm-hmm.
00:32:05.659 --> 00:32:11.538
And I realize that it appeals to a very small population and it's not something that exists out here.
00:32:11.538 --> 00:32:13.638
So to me that was really important to offer.
00:32:13.939 --> 00:32:20.419
But I am well aware, and I'm sure they are all well aware that there are deficits in their fitness.
00:32:20.419 --> 00:32:21.229
Mm-hmm.
00:32:21.230 --> 00:32:23.118
As a result of training in this way.
00:32:23.269 --> 00:32:23.449
Well,
00:32:23.449 --> 00:32:26.179
but that's not necessarily what they came for.
00:32:26.269 --> 00:32:26.808
Right.
00:32:27.648 --> 00:32:28.308
Well, it.
00:32:28.699 --> 00:32:29.749
It, it kind of depends.
00:32:29.749 --> 00:32:33.588
So you what your, your barbell club is a strength program essentially.
00:32:33.618 --> 00:32:33.828
Yeah.
00:32:33.828 --> 00:32:36.409
And there are people in that program.
00:32:36.409 --> 00:32:37.278
I know for sure.
00:32:37.278 --> 00:32:41.628
You know, one for instance, that, uh, it, it plays pretty competitive pickleball.
00:32:41.689 --> 00:32:41.778
Mm-hmm.
00:32:42.078 --> 00:32:46.278
And she's, uh, she's done, she's doing a lot of conditioning outside the gym.
00:32:46.308 --> 00:32:46.398
Yes.
00:32:46.398 --> 00:32:47.148
You know, she's really, she's
00:32:47.148 --> 00:32:47.898
got good balance.
00:32:47.898 --> 00:32:52.249
She's got a hard charger, and she's like, I, she's, she's a powerhouse.
00:32:52.249 --> 00:32:52.729
And so.
00:32:53.203 --> 00:32:58.334
When she comes in and it's strength focused, that's just balancing out the other things that she does.
00:32:58.394 --> 00:33:04.048
Most staff, and I can actually think of somebody else in that program too, who spends a lot of time in the wilderness long, mm-hmm.
00:33:04.874 --> 00:33:08.864
Long, strong hikes for days.
00:33:08.864 --> 00:33:10.423
You know, my nightmare.
00:33:10.844 --> 00:33:11.624
She's killing it.
00:33:11.983 --> 00:33:14.503
But it is a good balance for something like that.
00:33:14.534 --> 00:33:14.713
Right?
00:33:14.713 --> 00:33:14.773
Yeah.
00:33:14.864 --> 00:33:17.443
That short, powerful work.
00:33:17.443 --> 00:33:18.614
Mm-hmm.
00:33:18.615 --> 00:33:18.625
Yeah.
00:33:19.324 --> 00:33:22.144
But I wouldn't say like weightlifting is a fitness regimen.
00:33:22.564 --> 00:33:30.304
Interestingly though, I would say I was like in the best shape of my life when I was the most competitive and like the deepest in that hole.
00:33:30.874 --> 00:33:37.354
Um, but I also know that there were a lot of other things that I probably couldn't do.
00:33:37.534 --> 00:33:40.564
You know, I probably didn't run for years.
00:33:40.624 --> 00:33:40.713
Mm-hmm.
00:33:41.104 --> 00:33:43.263
Doing, uh, competitive weightlifting.
00:33:43.384 --> 00:33:43.653
Yeah.
00:33:43.653 --> 00:33:45.138
I think the style of training you have right now is.
00:33:46.503 --> 00:33:51.153
Is awesome because you're still following a weightlifting program.
00:33:51.213 --> 00:33:52.653
You've got a competition coming up.
00:33:52.653 --> 00:33:59.824
You know, you're getting back into the culture of weightlifting, but you're sprinkling in a couple of days of CrossFit workouts in per week.
00:33:59.913 --> 00:34:00.003
Mm-hmm.
00:34:00.273 --> 00:34:05.284
Maybe dialing back the intensity as needed based on the volume of your training and that kind of thing.
00:34:05.314 --> 00:34:05.673
Yeah.
00:34:05.673 --> 00:34:08.583
But I think overall that's gonna be so good for you to.
00:34:08.673 --> 00:34:09.813
To balance that out.
00:34:09.994 --> 00:34:29.463
I'd say where I was a month ago would've been a little bit closer to how I would like to train, and it was kind of like pulling from multiple different disciplines, like, you know, doing our CrossFit programming two days a week and then weightlifting like three days a week and then doing accessory work.
00:34:29.869 --> 00:34:38.389
You know, like all that bodybuilding stuff that we were talking about, like that made my joints feel great and I felt really strong doing all those other things.
00:34:38.719 --> 00:34:42.228
Being able to give attention to all those like little, little areas of the body.
00:34:43.518 --> 00:34:51.528
Um, I'd say right now, just because the meat is coming up closer, the intensity is higher in weightlifting than even I would prefer.
00:34:51.798 --> 00:34:57.139
You know, right now it's like five or six days a week, which is, you know, that takes up all of my.
00:34:58.744 --> 00:35:01.233
Like as much attention that I wanna give
00:35:01.893 --> 00:35:02.103
Yeah.
00:35:02.134 --> 00:35:03.153
To that kind of training.
00:35:03.153 --> 00:35:08.134
So yeah, it's temporary, hopefully, and that's the plan anyway.
00:35:08.614 --> 00:35:15.094
But, uh, I have really come to enjoy a more well-rounded training regimen and I didn't think I would.
00:35:15.208 --> 00:35:15.628
Mm-hmm.
00:35:16.009 --> 00:35:16.228
But
00:35:16.684 --> 00:35:22.804
I feel like I am kind of throwing in what allows me to stay motivated and allows me to push myself especially.
00:35:23.884 --> 00:35:25.833
You know, having to train alone a lot.
00:35:26.134 --> 00:35:26.224
Mm-hmm.
00:35:26.554 --> 00:35:30.724
Kind of gotta put in something that keeps it, uh, moving in the right direction.
00:35:30.724 --> 00:35:30.784
Yeah.
00:35:32.643 --> 00:35:35.463
Well, that constantly varied CrossFit style of training.
00:35:35.583 --> 00:35:37.563
Uh, it sure makes you feel capable.
00:35:37.563 --> 00:35:46.864
I mean, that's probably my favorite thing about it is that once you're in it for a while and you're consistent and you're really showing up and you're really doing the work and, um.
00:35:47.253 --> 00:35:50.434
Backing off when you need to, but still showing up and you know, that kind of thing.
00:35:51.034 --> 00:35:55.324
Uh, you get to a point where anything anybody throws at you, you're like, sure, I'll try that.
00:35:55.353 --> 00:35:55.653
Yeah.
00:35:55.653 --> 00:35:58.474
Like you feel like, oh, I've never water skied before.
00:35:59.134 --> 00:35:59.764
Eh, how hard could it be?
00:35:59.764 --> 00:36:00.184
You know, like, right.
00:36:00.514 --> 00:36:01.114
Totally.
00:36:01.594 --> 00:36:05.014
That's how, I mean, Greg Glassman says fitness in a hundred words.
00:36:05.014 --> 00:36:06.063
I would give it one word.
00:36:06.244 --> 00:36:06.603
Capable.
00:36:06.639 --> 00:36:06.929
Yeah.
00:36:07.534 --> 00:36:08.193
Totally.
00:36:08.434 --> 00:36:14.284
I feel like that's the biggest gift of this kind of training is really feeling confident to try new things.
00:36:14.284 --> 00:36:14.373
Mm-hmm.
00:36:14.643 --> 00:36:21.574
You know, we've got so many members here who are into snow sports and they're like, come on out with me this weekend, like, would love to show you.
00:36:21.574 --> 00:36:23.313
And I'm like, I haven't.
00:36:24.423 --> 00:36:27.273
Skied since I was seven and I went exactly once.
00:36:27.574 --> 00:36:31.293
I do not have the confidence that I could just pick up something like this.
00:36:31.293 --> 00:36:37.293
But I think if I were training in CrossFit for, you know, another couple of years, I would feel up to the task.
00:36:37.324 --> 00:36:39.664
I would feel robust enough to be able to.
00:36:40.143 --> 00:36:41.943
You know, I don't know what to expect skiing.
00:36:42.514 --> 00:36:43.143
And that's
00:36:43.143 --> 00:36:43.773
a couple years,
00:36:44.764 --> 00:36:45.353
maybe that long.
00:36:45.353 --> 00:36:45.889
I don't think it take that long.
00:36:45.889 --> 00:36:46.503
Does that that long?
00:36:46.503 --> 00:36:47.134
Too long.
00:36:47.159 --> 00:36:47.449
Yeah.
00:36:47.884 --> 00:36:49.804
I mean, progress is slow.
00:36:49.833 --> 00:36:49.893
Yeah.
00:36:49.893 --> 00:36:51.304
But you gotta give yourself some credit.
00:36:51.304 --> 00:36:52.954
You, you have a good base already.
00:36:53.014 --> 00:36:54.123
That's nice of you to say.
00:36:54.273 --> 00:36:59.614
But I also like have had the, like c creepiest knees of my whole life Uhhuh, uh, this year.
00:36:59.614 --> 00:37:02.494
So I, I'm aware that I'm not invincible anymore.
00:37:02.494 --> 00:37:05.523
Like it's really obvious to me now.
00:37:05.523 --> 00:37:07.083
But, um.
00:37:07.713 --> 00:37:12.873
You know, that's exactly the idea of what our student athlete program is about.
00:37:12.873 --> 00:37:21.994
Like they do have these very specific demands, but I want them to also feel really capable in other domains too.
00:37:21.994 --> 00:37:28.143
To mitigate injury, like mitigating injury is really the most important thing about that program.
00:37:28.143 --> 00:37:31.864
And so, you know, the fitness level that we, oh, sorry.
00:37:32.193 --> 00:37:33.304
The fitness level.
00:37:33.364 --> 00:37:35.793
As we increase our fitness level, so does that.
00:37:37.188 --> 00:37:38.719
Span of things that we can do.
00:37:39.018 --> 00:37:39.289
Yeah.
00:37:39.434 --> 00:37:39.724
Yeah.
00:37:41.989 --> 00:37:55.548
So I, I guess to, to sum up the, the theme here, uh, the difference between fitness and sport, a lot of it has to do less with the type of training that you're talking about and more with the objectives that you're trying to achieve.
00:37:56.358 --> 00:38:00.739
Uh,'cause like I said, bodybuilding in itself can be a, a part of your fitness.
00:38:01.864 --> 00:38:03.693
Uh, base.
00:38:04.324 --> 00:38:14.224
But if you're not planning on going on stage, then I would recommend branching out from that style of fitness to more functional styles, even if it's just something sprinkled in.
00:38:14.943 --> 00:38:25.503
Uh, some of the, like one of the fitness guys I've ever met did mostly bodybuilding because, and he actually did compete once as in a bodybuilding show and the dude was completely ripped.
00:38:25.503 --> 00:38:27.088
I think I've mentioned him before,'cause I.
00:38:28.054 --> 00:38:29.403
He was like getting ready for a show.
00:38:29.403 --> 00:38:33.543
He is like three weeks out and he wanted to stop at freaking McDonald's, and I'm like, uh, what?
00:38:34.023 --> 00:38:37.833
He's like down in Big Macs and fries and still at 6% body fat.
00:38:38.103 --> 00:38:38.344
Geez.
00:38:38.373 --> 00:38:39.244
Just, ugh.
00:38:39.393 --> 00:38:41.554
Anyway, we don't all have those genes.
00:38:41.554 --> 00:38:42.199
But the point is, is
00:38:42.364 --> 00:38:44.313
talk about one of the toughest sports though, right?
00:38:44.344 --> 00:38:44.824
Oh yeah.
00:38:44.824 --> 00:38:48.693
Usually the discipline for bodybuilding to be competitive is insane.
00:38:48.813 --> 00:38:50.764
Just like you're weighing and measuring every.
00:38:51.039 --> 00:38:52.898
Ounce of food that you take in and
00:38:52.898 --> 00:38:52.958
Yeah.
00:38:52.958 --> 00:38:53.494
That is life
00:38:53.679 --> 00:38:55.659
and water and Oh, yeah.
00:38:55.659 --> 00:38:56.708
It's, it's intense.
00:38:56.708 --> 00:38:59.978
Like I, it's not that I don't have any respect for the sport.
00:38:59.978 --> 00:39:01.179
I super do.
00:39:01.179 --> 00:39:02.768
Like I really do respect.
00:39:03.398 --> 00:39:03.548
I super
00:39:03.713 --> 00:39:03.934
do.
00:39:04.474 --> 00:39:08.889
But, but it's, it is just, it's not fitness.
00:39:08.889 --> 00:39:11.693
Like if you're at that level, it's not fitness that this point.
00:39:11.693 --> 00:39:11.773
No.
00:39:11.773 --> 00:39:12.938
It's just like calling it what it is.
00:39:13.148 --> 00:39:13.568
Right.
00:39:13.659 --> 00:39:13.838
What
00:39:13.838 --> 00:39:14.139
were we
00:39:14.139 --> 00:39:14.588
watching?
00:39:14.588 --> 00:39:16.358
But anyway, I I just wanted to finish my point.
00:39:16.358 --> 00:39:19.688
'cause the reason that this guy was so fit is he, I called him the Yes man.
00:39:19.719 --> 00:39:20.588
'cause he would just like.
00:39:20.974 --> 00:39:24.153
If somebody's like, Hey, you wanna try trail bike riding?
00:39:24.153 --> 00:39:25.324
And he'd be like, sure.
00:39:25.324 --> 00:39:26.793
Let's, and he'd go buy a bike.
00:39:26.793 --> 00:39:29.224
Like he was just that kind of guy that he would just
00:39:29.228 --> 00:39:30.393
because he was so capable.
00:39:30.423 --> 00:39:31.264
Yes, yes.
00:39:31.264 --> 00:39:32.103
You know, and
00:39:32.103 --> 00:39:33.603
so that he could make an investment like that.
00:39:33.603 --> 00:39:42.813
He worked for me at Ballet Total Fitness, uh, and he was just total bodybuilding style, uh, trainer and, and, uh.
00:39:43.173 --> 00:39:43.833
Competitor.
00:39:43.833 --> 00:39:50.824
And then when I opened a CrossFit gym, I invited him to come out and try it and coach for me again and like get his level one and everything.
00:39:50.824 --> 00:39:52.443
And his, it was just always the same.
00:39:52.443 --> 00:39:53.943
He is like, sure, I'll give it a go.
00:39:53.943 --> 00:39:58.563
You know, he comes out and he just starts repping out, pull-ups and trying to learn how to kip.
00:39:58.594 --> 00:39:59.764
And I never met this guy, did
00:39:59.764 --> 00:40:00.003
I,
00:40:00.333 --> 00:40:00.664
Paul?
00:40:00.664 --> 00:40:01.849
No, but he's, uh.
00:40:02.853 --> 00:40:09.423
I think his, his broad fitness, even though he was a bodybuilder, is due to the fact that he was just willing to jump in and try things.
00:40:09.423 --> 00:40:14.793
You know, even though he was short, he'd still play basketball even though, you know, he, uh, had no experience.
00:40:14.793 --> 00:40:17.853
He'd, he'd just try snowboarding outta the blue.
00:40:17.853 --> 00:40:18.063
You know?
00:40:18.063 --> 00:40:19.804
He would just do these things all the time.
00:40:20.224 --> 00:40:20.523
Go, Paul.
00:40:20.554 --> 00:40:20.914
Yeah.
00:40:21.094 --> 00:40:31.864
Well, and that's what we, to give all of you is like all of the tools so that your progress or that your fitness life can continue beyond these walls.
00:40:32.449 --> 00:40:38.329
We wanna just give you the area to train it so that you can further enjoy your lives.
00:40:38.719 --> 00:40:39.018
Yeah.
00:40:39.318 --> 00:40:39.679
Yeah.
00:40:40.998 --> 00:40:44.088
So anyway, we wanted to rant about that a little bit.
00:40:44.119 --> 00:40:44.268
Hmm.
00:40:44.268 --> 00:40:50.539
Mainly to help those of you who have, uh, some sort of idea of what training should look like.
00:40:50.659 --> 00:40:50.778
Mm-hmm.
00:40:51.048 --> 00:40:57.528
Um, whether that's bodybuilding or running a lot or swimming, uh, at the pool twice a week or whatever.
00:40:57.739 --> 00:40:59.539
We're not knocking any of those things.
00:40:59.539 --> 00:41:01.248
It's just that those are very narrow band.
00:41:01.818 --> 00:41:04.969
Uh, activities if done in isolation.
00:41:04.969 --> 00:41:11.748
And that falls more into the category of sports training rather than fitness, unless you're mixing in some other domains.
00:41:11.748 --> 00:41:15.978
You know, if you're just, if you're just running and swimming, you're losing bone density.
00:41:16.009 --> 00:41:16.099
Mm-hmm.
00:41:16.338 --> 00:41:20.059
You're, you know, um, you're losing muscle as you age.
00:41:20.119 --> 00:41:21.619
It's just, it's just what happens.
00:41:22.128 --> 00:41:22.458
So.
00:41:22.938 --> 00:41:27.528
I like to encourage people to have some sort of breadth to their training.
00:41:27.528 --> 00:41:40.608
Not just depth, yes, but to have some, uh, to address, uh, any low points, even if you are involved in a sport, to try to do some counterintuitive training to keep your, your fitness, uh, as a broad base.
00:41:40.699 --> 00:41:42.438
I have one last thing to say about that.
00:41:42.469 --> 00:41:49.248
One A, you're all in the right place if you're pursuing fitness, but B, that can also be.
00:41:49.878 --> 00:41:52.818
An attitude that you take coming into class.
00:41:53.268 --> 00:42:02.449
You and I have talked about this when it comes to modifications or scaling options for any given movement that we should encourage trying them all.
00:42:02.719 --> 00:42:02.809
Mm-hmm.
00:42:03.318 --> 00:42:04.014
Use them all.
00:42:04.014 --> 00:42:04.333
Mm-hmm.
00:42:04.668 --> 00:42:08.298
You know, like get good at lots of different things.
00:42:08.298 --> 00:42:13.429
Even in a, a scope as small as one exercise.
00:42:13.458 --> 00:42:13.548
Mm-hmm.
00:42:13.789 --> 00:42:14.059
Right.
00:42:14.059 --> 00:42:15.648
Like today.
00:42:16.938 --> 00:42:17.298
I don't know.
00:42:17.298 --> 00:42:18.739
I'm, I'm totally blanking.
00:42:18.739 --> 00:42:19.608
Give me something.
00:42:20.028 --> 00:42:20.688
Toes to bar.
00:42:21.079 --> 00:42:21.708
Toes to bar.
00:42:21.708 --> 00:42:22.039
Yes.
00:42:22.039 --> 00:42:33.679
So like one day do hanging knee raises and another day do hanging leg raises and the next time do v ups on the floor, or dragon flags, or toes to rack or whatever.
00:42:33.679 --> 00:42:37.248
Like all of those are valuable and I get a lot of questions.
00:42:37.789 --> 00:42:42.739
When people are feeling on the fence about any given modification, like, well, which one's better than the other?
00:42:42.889 --> 00:42:42.978
Mm-hmm.
00:42:43.309 --> 00:42:47.568
I'm like, well, this one might challenge you more in this way, but this one will challenge you more in this way.
00:42:48.048 --> 00:42:49.548
They're both totally valid.
00:42:49.668 --> 00:42:49.728
Yeah.
00:42:49.909 --> 00:42:52.039
And so that attitude.
00:42:52.938 --> 00:42:58.278
Of fitness and breadth and range that can be applied to every step.
00:42:58.338 --> 00:42:59.268
Even a specific movement.
00:42:59.268 --> 00:42:59.719
Absolutely.
00:42:59.719 --> 00:43:00.559
Or even a workout.
00:43:00.559 --> 00:43:04.309
I'm always like, cool, if you wanna go for the cardio bump, like do this, this, and this.
00:43:04.309 --> 00:43:08.148
If you wanna go for like a slower strength, we're gonna be working on the same clock.
00:43:08.148 --> 00:43:09.438
So like by all means.
00:43:09.438 --> 00:43:09.528
Mm-hmm.
00:43:09.768 --> 00:43:11.028
Choose your own adventure.
00:43:11.034 --> 00:43:11.063
Yep,
00:43:11.083 --> 00:43:11.423
for sure.
00:43:11.449 --> 00:43:16.009
And that can change over time depending on how you're feeling that day or what your goals are, whatever.
00:43:16.579 --> 00:43:16.818
Yeah.
00:43:16.818 --> 00:43:18.829
I really try to encourage like.
00:43:19.384 --> 00:43:20.824
Try to have a different experience.
00:43:20.824 --> 00:43:23.673
It doesn't have to be the same like grind every time.
00:43:23.673 --> 00:43:23.764
Mm-hmm.
00:43:24.003 --> 00:43:27.034
It can stay interesting and exploratory.
00:43:27.213 --> 00:43:27.364
Yep.
00:43:27.364 --> 00:43:27.423
Yeah.
00:43:27.934 --> 00:43:28.264
Yep.
00:43:28.353 --> 00:43:33.213
Even people who don't have the grip strength to hang from a bar yet, I can still think of at least.
00:43:34.773 --> 00:43:38.373
Four or more variations on a pull-up that you can do all
00:43:38.373 --> 00:43:38.643
right
00:43:38.643 --> 00:43:39.934
with, with your feet still on the floor.
00:43:39.963 --> 00:43:42.364
Four variations of a pull-up without hanging from the bar.
00:43:42.454 --> 00:43:43.568
Okay, well number one ring.
00:43:43.574 --> 00:43:44.224
Ring rose.
00:43:44.284 --> 00:43:44.914
Ring rose,
00:43:44.974 --> 00:43:45.063
yes.
00:43:45.063 --> 00:43:50.193
And then we call the them body rows when you're doing the same movement but with a barbell, uh, like in the rack.
00:43:50.583 --> 00:43:58.809
Um, and then I call'em three and then I call'em foot assisted pull-ups, where you kind of have a bar in the rack about chest height, but instead of rowing your body back.
00:43:59.239 --> 00:44:00.259
Like a straight line.
00:44:00.259 --> 00:44:05.059
If you, in, if you picture like an inverted pushup for instance, you're kind of, that's a body row.
00:44:05.063 --> 00:44:05.324
Oh my gosh.
00:44:05.393 --> 00:44:05.684
What?
00:44:06.873 --> 00:44:14.659
Well, you're in the same position as a pushup, except you're hanging from the bar with your feet on the floor and you come back onto your heels and your body is a nice straight plank.
00:44:14.719 --> 00:44:15.588
Yeah, an inverted row.
00:44:15.619 --> 00:44:16.039
Yes.
00:44:16.039 --> 00:44:16.068
Okay.
00:44:16.068 --> 00:44:18.228
And you pull yourself, your chest to the bar.
00:44:18.228 --> 00:44:18.438
Right?
00:44:18.438 --> 00:44:19.728
Is that not what you said for number two?
00:44:19.789 --> 00:44:20.329
It is.
00:44:20.358 --> 00:44:20.418
Oh, okay.
00:44:20.418 --> 00:44:22.878
But I'm trying to describe it for our audience who does not know.
00:44:22.878 --> 00:44:23.418
Sorry.
00:44:23.418 --> 00:44:23.688
Listening.
00:44:24.829 --> 00:44:27.043
And so, uh, if you're in this.
00:44:27.313 --> 00:44:28.123
Same position.
00:44:28.123 --> 00:44:34.003
You're, you're kind of hanging from that bar instead of rocking yourself back in a straight plank from that bar.
00:44:34.153 --> 00:44:37.438
Instead, drop your butt to the floor with your arms over your head.
00:44:38.253 --> 00:44:42.153
And you're mimicking hanging from a bar, but your feet are still on the floor.
00:44:42.543 --> 00:44:43.833
So then you can pull yourself up.
00:44:44.103 --> 00:44:45.123
I call it foot assisted.
00:44:45.123 --> 00:44:45.454
Pull up
00:44:45.543 --> 00:44:47.074
what would be a number four,
00:44:47.673 --> 00:44:50.253
and then a number four could be that same thing on the rings.
00:44:50.344 --> 00:44:52.744
'cause your arm, uhhuh your hands are in a different position.
00:44:52.773 --> 00:44:54.094
So that's four variations.
00:44:54.094 --> 00:45:00.514
And then I probably wouldn't put somebody in a bandit or assisted pull up unless they could hang from the bar.
00:45:00.574 --> 00:45:01.114
Agreed.
00:45:01.114 --> 00:45:03.813
However, uh, the, the minimum.
00:45:04.489 --> 00:45:14.778
Requirement that I enforce is that if you can hang from a bar and do shoulder shrugs and then release that shrug, we call it a scap pull, scapula being your shoulder blades.
00:45:15.409 --> 00:45:22.534
So if you can imagine hanging straight down under a bar and then you can shrug and then anti shrug for 10 reps, then I think you're safe enough.
00:45:22.534 --> 00:45:27.318
You have the grip strength and the shoulder stability to be able to try a banded assisted pull up.
00:45:27.528 --> 00:45:28.639
I have a number five.
00:45:28.668 --> 00:45:28.699
Okay.
00:45:28.699 --> 00:45:30.378
That doesn't require hanging from the bar.
00:45:30.409 --> 00:45:30.498
Mm-hmm.
00:45:30.858 --> 00:45:32.389
If you hang up a band.
00:45:33.273 --> 00:45:35.403
And grab a dowel and thread it through.
00:45:35.403 --> 00:45:35.494
Yes.
00:45:35.614 --> 00:45:36.753
Like a lap pull down.
00:45:36.753 --> 00:45:37.384
Like a lap pull down.
00:45:37.384 --> 00:45:37.833
Nice.
00:45:37.838 --> 00:45:37.898
Yeah.
00:45:38.284 --> 00:45:38.403
Yeah.
00:45:38.403 --> 00:45:39.903
Takes up a lot of space, but it's a good one.
00:45:40.324 --> 00:45:40.653
Yeah.
00:45:40.923 --> 00:45:41.313
Yeah.
00:45:41.463 --> 00:45:41.974
That's great.
00:45:42.153 --> 00:45:42.304
Mm-hmm.
00:45:42.693 --> 00:45:48.454
And then of course there's like rows and dumbbell rows and all kinds of things as you can do to get that basic upper body pulling.
00:45:48.813 --> 00:45:49.324
So yeah,
00:45:49.324 --> 00:45:57.018
feel free to quiz us like, yeah, just know that our entire jobs have been making decisions like these, like pivoting and coming up with the next best choice.
00:45:57.018 --> 00:45:57.338
Mm-hmm.
00:45:57.923 --> 00:45:59.304
It's fricking infinite.
00:45:59.304 --> 00:46:05.634
But to circle back around to what you're saying is like if you can't do pull-ups, then don't do ring rows every single time.
00:46:05.664 --> 00:46:05.994
Yeah.
00:46:06.023 --> 00:46:10.164
As your only modification, try some of those other varieties that we just mentioned.
00:46:10.193 --> 00:46:10.583
Darn it.
00:46:10.583 --> 00:46:14.514
This is gonna come up in another podcast that I want to do, which was about scaling.
00:46:14.514 --> 00:46:14.574
Yeah.
00:46:14.634 --> 00:46:15.023
We're gonna do
00:46:15.023 --> 00:46:15.923
specifically
00:46:15.923 --> 00:46:18.563
a, uh, podcast about scaling, so we will revisit
00:46:18.563 --> 00:46:18.744
this.
00:46:18.744 --> 00:46:18.804
Yeah.
00:46:18.893 --> 00:46:20.423
How to make those choices.
00:46:21.559 --> 00:46:27.574
You know, not, we always wanna be asked those questions of course, but like, I want people to build the tools of like.
00:46:28.563 --> 00:46:32.103
What do I wanna scale to without having to consult the coach?
00:46:32.103 --> 00:46:33.873
Like what is the next best choice?
00:46:33.903 --> 00:46:34.083
Yeah.
00:46:34.414 --> 00:46:36.514
Um, and we'll talk about how to formulate that.
00:46:36.813 --> 00:46:36.994
Yeah.
00:46:37.384 --> 00:46:37.653
Yeah.
00:46:38.014 --> 00:46:38.344
Fun
00:46:38.704 --> 00:46:42.184
on the next episode of the Ruby Peak Performance Podcast.
00:46:42.259 --> 00:46:42.798
In a World.
00:46:43.858 --> 00:46:45.393
In a World.
00:46:45.489 --> 00:46:45.719
Alright.
00:46:46.893 --> 00:46:47.224
All right.
00:46:47.224 --> 00:46:48.184
Well, this was a fun one.
00:46:48.184 --> 00:46:53.134
I'm glad we, I'm glad we did this because I, it's, um, it comes up all the time.
00:46:53.494 --> 00:46:53.884
Yes.
00:46:53.929 --> 00:47:13.068
So I think it, it, it can help paint a valuable picture on, uh, how people might approach their training, whether they're in our gym or not, uh, to, to imagine a broad base as being, uh, fitness and maybe not letting the goals push you to the point of injury, but being more conservative.
00:47:13.548 --> 00:47:16.579
Um, ebb and flow because.
00:47:16.878 --> 00:47:18.588
It is because that's how
00:47:18.588 --> 00:47:19.128
life be.
00:47:19.309 --> 00:47:22.849
It's not a uh, it's not a winner take all situation.
00:47:22.909 --> 00:47:24.679
You know, your fitness is a forever thing.
00:47:24.679 --> 00:47:25.188
It's kind of like.
00:47:26.539 --> 00:47:30.949
In sport, there's like a, when the bell rings you're done.
00:47:30.978 --> 00:47:37.518
You know, like there's a, a start and an end to the game and there's a winner and a loser, and there are rules that if you dis
00:47:37.668 --> 00:47:38.119
absolute
00:47:38.148 --> 00:47:39.108
disobey the rules.
00:47:39.108 --> 00:47:39.378
Yeah.
00:47:39.469 --> 00:47:44.688
It is this like closed loop thing, whereas your fitness is something you're trying to do until the day you dies forever.
00:47:44.719 --> 00:47:46.878
Like the whole, the game is to keep doing it.
00:47:46.878 --> 00:47:46.969
Mm-hmm.
00:47:47.239 --> 00:47:49.099
That's the win is to keep doing it.
00:47:49.099 --> 00:47:54.588
So come in with that mindset and uh, it changes your approach on how you train.
00:47:54.949 --> 00:47:57.168
Well, that was a very whimsical ending.
00:47:57.378 --> 00:48:00.079
That was a great way to cap it.
00:48:00.168 --> 00:48:01.849
Alright, so we'll sign off for now.
00:48:02.148 --> 00:48:02.389
Okay.
00:48:02.478 --> 00:48:02.869
Alright.
00:48:02.989 --> 00:48:06.349
See you all next week or the next time we record whenever that is.
00:48:06.918 --> 00:48:07.219
Huh?
00:48:07.278 --> 00:48:08.509
Check the lost and found.
00:48:08.599 --> 00:48:08.954
Oh yeah.
00:48:08.954 --> 00:48:08.963
Yeah.
00:48:09.619 --> 00:48:12.378
When you come into the gym, check the lost and found.
00:48:12.978 --> 00:48:13.998
It's growing.
00:48:13.998 --> 00:48:15.619
It's taking over my life.
00:48:15.708 --> 00:48:17.958
It's growing like a mushroom.
00:48:17.958 --> 00:48:21.679
It's just like you come in every day, it's like, wow.
00:48:21.679 --> 00:48:22.728
It's bigger than it was.
00:48:25.518 --> 00:48:28.878
Alright, well we'll sign off for now and we'll catch you the next time.