Measures Of Progress

WEBVTT
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Okay, we're on.
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We're on?
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Mm-hmm.
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I hope that we can get one of those on air lights.
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Yeah.
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That would be so cool, especially right now because the gym is technically open.
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Yeah.
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I mean, no one's gonna barge in here, but maybe they'll see us-
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Yeah
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if they're-
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It's, um-
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if they're, I don't know, getting water or going to the sauna or something.
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I'm sure it's on Amazon.
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Yeah.
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That'd be cool.
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Yeah.
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Yeah.
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Then you'll be an on-air personality.
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Yes.
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Mm.
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Officially.
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Well, we're here to re-record for the fourth time an episode about, um, the many measures of progress.
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Yes.
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I remember that in California that didn't go well.
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We knew it wouldn't go well because we were at my parents' house, and the acoustics were terrible and-
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Yeah.
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We were in a-
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the room was pretty sparse and-
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We were in a cool little room, so I thought it'd be a great environment, but it was echoey because
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it had- Oh, right, we filmed
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too concrete...
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Yeah,'cause it had concrete floors.
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Concrete floors probably didn't help.
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Yeah.
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And then we recorded again before then twice?
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I think once or twice we tried to do the same topic, and, uh, the files didn't work out.
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I have since gotten a new laptop.
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Ooh.
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So we will see how this goes.
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Yeah.
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Fourth time's a charm.
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I don't know about you, but I'm already warm.
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Yeah, that's all right.
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We've, we've practiced this- so it should be very efficient, right?
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Yes.
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Uh, it's been months though.
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Yeah,
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it has.
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What is it?
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It's June, and we tried the first attempt at this, uh, over Christmas break.
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So we're talking about the many ways to measure progress, basically.
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Well, and the reason- Uh that we wanna be able to measure progress in lots of ways is that a lot of us commit to a gym or to a program with some primary goals, and maybe have specific measurements around those goals, whether it's fat loss or strength gain or, uh, you know, what have you, living well, and it- A lot of other important things happen when you're on that ride, and I think it's really easy to forget- Mm-hmm or to forget to notice- Mm-hmm what other cool things are falling into place.
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And so I just want this to be more of a well-rounded experience for everybody.
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And so regardless of what your primary goals are, I'm sure there's all sorts of other amazing things that have been happening for you, and I just want us to be able to talk about, uh, how to measure those, what are the important things to look at, and maybe share some stories about what we've heard so far.
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Yeah.
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Yeah.
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I just, I don't know why this just came up for me, uh, but do you remember the movie Rudy?
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Of course.
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So-
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Rudy.
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Rudy.
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Rudy.
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There's the only point in the whole movie where he quits.
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Like, he just is like this guy who won't quit ever on anything, and even though he's turned down and down and down and down, and it's like the last quarter of the last season that he can be there, and, uh, he's feeling all sorry for himself.
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And the, the, uh, maintenance man that he's working for gives him this big lecture about quitting, and he's like,"What's this all for?
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It's been pointless." And he's just like,"Uh, hold up.
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You got to, like, hang with one of the top teams in the country for two years.
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You got a first-rate education.
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You got, you know, this and that and this." And, uh, he's like,"Stop feeling sorry for yourself, you know?
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So you didn't get to play, big deal.
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Like, you got all these other things." And it's kind of a whole point in that story because it's like he was just measuring the wrong thing.
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Yeah.
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Like, his one goal was to, to, to play, you know, at least one play to, like, go down in the history books of having been on the team.
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Um, but he was kind of taking for granted all the other benefits that came with the efforts that he had put in, you know?
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Yeah, the
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whole way through.
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Yeah.
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And so, uh, it kinda reminds me that we can do that in the gym or in life in general sometimes too with- Yeah you kinda, like, have one metric that you're going for, and that one metric is just not working out.
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It's easy to take for granted all the other benefits that you're getting just in the pursuit of that one thing, so.
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Well, the mistake is that you hang your hopes on one outcome-
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Yeah
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or one measurement.
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So yeah.
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We'll have to watch that again.
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I don't remember it as well as I could.
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Yeah, I've seen it many times.
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It's so good.
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I think.
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I always thought that it would be fun to do sport movie screenings here, just, like, of all the inspirational sport movies.
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Yeah.
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And speaking of, you know, h- I, I don't remember if it's Southpaw.
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Mm-hmm.
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No, maybe it's a different movie.
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It's whichever one has Christian Bale that you've been wanting me to see about boxing.
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I think it's called- And it's
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about brothers
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I th- Oh, okay.
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The
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Fighter.
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So yeah.
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I think you're mixing up two different movies, but yeah, The, The Fighter, I think is what that one's called.
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Cause I think I saw Southpaw.
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So yeah.
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Yeah.
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You, you didn't like it that much.
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But the, um- It
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was a little cheesy
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the, uh Fighter, if that's what it's called.
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I think that's what it's called, is- Mark Wahlberg?
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We...
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Yeah, Mark Wahlberg and-
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Christian Bale
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Christian Bale, thank you
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And Amy Adams.
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And that one we went to see in the theater as a gym.
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Wait.
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Way back when that came out.
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Yeah, I took my original gym in, like, Lake Oswego.
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We took up two aisles of the theater and went and saw that.
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It was pretty fun.
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Oh, man.
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I
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wonder if we could do a screening, like, on the side of the house or something, and do it in our yard since there's, like, a really big area.
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Yeah, the only problem
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is- That'd be so sweet, like a drive-in
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yeah, the only problem is it doesn't get dark until, like, 10:00 at night now.
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Well...
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Maybe September.
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Yeah, maybe late summer, yeah.
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Yeah.
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Um, anyway, I feel up to watching it'cause I just saw a clip of it, and it- Okay looked really good.
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The acting looked great.
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Cool.
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Yeah.
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The one movie I've been trying to get you to see that are brothers is, uh, Warrior, and that's Tom Hardy-
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That's not what we're talking about?
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No.
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Warrior is Tom Hardy and, uh, another dude I forget the name of, and it's MMA, not boxing.
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Oh, okay.
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Yeah.
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But they're both good movies-
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Okay
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in different ways.
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Okay.
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I feel like the boxing movies have a lot of similar themes.
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Yeah.
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Well, a lot of boxers- Like- have that similar background
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all their wives die?
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Uh, no.
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No.
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Yeah.
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More, more like rough, rough, you know- Rough upbringing rough upbringing and, uh, um, underdog story- Mm-hmm is pretty common in the sport.
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Yeah.
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Uh, before we move on, what's your favorite boxing movie?
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Cinderella Man I
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was gonna say that too Is
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pretty dang good
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It's so good except for, like, the first five minutes
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First five minutes?
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Yeah, when he breaks his hand or whatever
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I mean, most of that movie's kinda tragic
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Well, it is.
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It's just that- But- I don't know, that sound just kind of makes me sick.
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You know how they, like, split to the X-ray or view or whatever?
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Yeah.
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Yeah.
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Ugh.
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But you don't get more iconic than Rocky.
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I mean, you just can't.
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Mm-hmm.
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Ever.
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Yeah.
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Like, he set the, he set the whole genre in motion, I think, of the, like, inspirational sport movie-
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Mm
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underdog kinda thing.
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That one's worth watching every year.
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We- when we shop for posters that we wanna put around the gym, I always wanna have a Rocky- pop poster'cause it's so inspiring.
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Yeah.
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It makes you get off the couch.
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Yeah.
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Okay.
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Did you take any notes for this?
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'Cause I did.
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I did not, but- Okay I just have a lot to say about it.
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So at one time we had, like, 10 different things that you could measure for your, um, progress.
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Mm.
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And as I started to write them out, a lot of them overlap.
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So let's maybe start with some of the more obvious ones first.
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Most people come to us looking for strength gains.
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Mm.
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Let's start there, gaining strength, or maybe we can broaden that to performance in the gym.
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Go.
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Well, uh, you just broadened it up a lot.
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That- Sorry that's a huge thing.
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So strength specifically, you know, we use the TrainHeroic app for now.
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Um, I'm not married to it, but it's good to track.
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You know, I- there's a saying, I'm not sure where, what it comes from, but it's, uh, you improve what you measure.
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That, so if you're measuring, if you're actually tracking your sets and your weights, uh, over time, you can see the progress.
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A lot of times people who don't track It's very consistent.
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Some people, it's like,"Well, I don't wanna be bothered with tracking, you know, I'm here to feel good," and, and they just kinda like come in and do the work and leave.
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Those people very consistently do not see their own progress, and we as coaches might see them, friends see them- Mm family sees them, and, uh, you can see three or four months down the road.
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But I actually wrote an article about this m- years ago, and I used the analogy of, uh, your own aging and your face.
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Like, you look at yourself every day in the mirror, uh, or most of us do, you know, uh, cleaning yourself up.
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Shaving, doing your hair, makeup, whatever, and because you see yourself every day, you don't see what others might see if they are, like, an old friend that hasn't seen you for five years, and they see a difference in you.
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And the same thing happens in the gym.
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If you're here working out every day and every day, and you're, you're really consistent and you're showing up and you're doing the work, but you're not tracking anything, you don't see some of the progress that's happening because you're just seeing this gradual thing, and that you're, you're becoming adapted to it.
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Well, and with that comes the risk of maybe not seeing the progress that you want, right?
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And that's what I'm saying, is that I've had pe-
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Both, both can happen,
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right?
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Yeah.
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I very consistently see people get discouraged if they don't track.
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I think it's so critical to track, and some people are really resistant to it, and as a coach, I'm like,"Well, you know, I'm still gonna accept you in my class, you know, I want you to do what you can do and, and try to meet you where you're at." But it's very frustrating to me, the people who refuse to ever track, because I know they're gonna get discouraged one day, and they're just gonna not understand the progress that I have seen in them as their coach.
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Yeah.
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So it's really important to me to track.
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Um, and maybe I go a little too far the other way.
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I probably track way more than I need to, but- Um, but with strength particularly, that's just a nice, like, objective number.
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Like, you can do what you can do, and that's one thing that's really cool about weightlifting is, like, the weights don't lie.
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Mm.
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Like, the kilos are the same for everyone, and- Yeah it may be relative to your strength what you can and can't do, but you can compare yourself to the past you and see exactly where you stack up, you
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know?
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Well, and sometimes those numbers are, like, just the nudge you need to push the needle.
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Mm-hmm.
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Right?
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There, like you were saying, there are some people who kinda come in who are, um, just kind of content with, like, getting in the movement, calling it a day.
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But it might be important to, like- Uh, circle back to, like, why you came here, and tracking sometimes seeing what you did last time or a year ago, and being able to outperform that today is huge.
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Yeah.
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I just wanna give a shout-out today.
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I had, uh, Jen in class.
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She was the only one who was here at 7:00 AM, which, um, is funny because our 7:00 AM is either, like, overly full or the opposite.
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Mm-hmm.
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Like, we'll have just a couple of people, so it flip-flops a lot.
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But I just wanna throw a shout-out to Jen, who made a 10-kilo increase to her challenging three sumo deadlift today, uh, within A month and a half's time.
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Yeah.
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That's insane.
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Yeah, that's cool.
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That's huge.
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Yeah.
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Yeah, that was so much fun.
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Looked really good, too.
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It did look really good.
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And, you know, we were only able to make the choice that we did today based off of that tracking that we did.
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Yeah.
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Right?
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Uh, Debbie was complaining that she didn't get a trophy,'cause TrainHero gives you a little trophy- It- when you hit a new personal record.
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Uh-huh.
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And, uh, sometimes it glitches, but we're
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also- It just lags
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we're also new in the strength cycles, so- Mm-hmm we're kind of backtracking on stuff that we've done in the past.
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Mm.
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For some people, doing tempo work, they're not gonna get as heavy as they used to.
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So she was complaining about not getting a trophy and, uh, and, uh, Bill was like,"You know, we're only here for the trophies."
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Yeah, that trophy can be addictive.
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It was, it was really funny.
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Um, yeah.
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So in that, we recommend that you track, and also write notes.
00:12:37.701 --> 00:12:39.802
Write notes to yourself about how that felt.
00:12:39.922 --> 00:12:40.162
Yeah.
00:12:40.221 --> 00:12:40.501
Right?
00:12:40.501 --> 00:12:44.072
If that last set of three felt like garbage, write that in, right?
00:12:44.121 --> 00:12:51.272
Even within, even if you match that number or get close to it, like, did it finish feeling better next time, or I had more in the tank.
00:12:51.471 --> 00:12:51.672
Yeah.
00:12:51.682 --> 00:12:53.081
All of that is super helpful.
00:12:53.162 --> 00:12:58.552
I always try to explain to people that when we're taking notes, we're trying, we're sending a message to future you.
00:12:58.562 --> 00:12:59.182
Mm-hmm.
00:12:59.182 --> 00:13:06.111
Cause in a month or three weeks or whenever it is the next time you're gonna repeat that lift, you are not gonna remember this day.
00:13:06.522 --> 00:13:11.361
So you want those notes to not just be a tracking system, but also, like, an advisor.
00:13:11.741 --> 00:13:16.272
So I talk to myself, like I'll put in there, like,"You could do more next time." Yeah.
00:13:16.272 --> 00:13:21.231
Or,"You need to back off'cause that was, uh, horrific," or something like that.
00:13:21.361 --> 00:13:31.652
This conversation comes up a lot in Barbell Club because our, our lifting style is a little bit more, uh, technique-based or, uh, nuanced.
00:13:31.682 --> 00:13:34.792
And so, you know, the very first time you hit a certain-
00:13:34.822 --> 00:13:36.542
Oh, you're more nuanced than the rest of us.
00:13:37.152 --> 00:13:47.562
I'm just saying there's a lot more quality to pick apart, and so maybe the first time you hit a new number, you got there by the skin of your teeth, you know?
00:13:47.562 --> 00:13:47.572
Mm-hmm.
00:13:47.572 --> 00:13:53.692
You got lucky that all the stars aligned or whatever, you know, it's not always super pretty.
00:13:54.052 --> 00:13:59.322
And so it's a huge win when you're able to return to that weight and, like- Mm nail it.
00:13:59.451 --> 00:13:59.552
Yeah.
00:13:59.552 --> 00:14:03.511
And you weren't afraid of it, or, you know, you held onto your technique.
00:14:03.522 --> 00:14:03.922
Oh, yeah.
00:14:03.922 --> 00:14:11.121
Sometimes- A lot of times when people miss a lift that had excellent technique, I'm, like, praising them that, like, you committed all the way through.
00:14:11.131 --> 00:14:11.341
Mm-hmm.
00:14:11.361 --> 00:14:14.991
You know, having everything come together on the day is major.
00:14:15.381 --> 00:14:15.542
Yeah.
00:14:15.542 --> 00:14:15.892
You know?
00:14:15.892 --> 00:14:22.522
That's always tough about watching weightlifting sometimes, is that it's a good lift or a bad or a no lift, you know, there's no gray area.
00:14:23.062 --> 00:14:27.186
And sometimes the things that happen up there are dodgy- Yeah as hell.
00:14:27.196 --> 00:14:27.456
Yeah.
00:14:27.535 --> 00:14:28.275
But it counts.
00:14:28.375 --> 00:14:28.755
Yeah, it
00:14:28.755 --> 00:14:29.365
counts And I get that.
00:14:29.365 --> 00:14:30.515
I get the importance of that.
00:14:30.515 --> 00:14:34.735
But there is a benefit in measuring the quality of that lift too, right?
00:14:34.735 --> 00:14:37.605
It's not just your strength being applied, it's your experience.
00:14:37.645 --> 00:14:37.806
Yeah,
00:14:37.806 --> 00:14:38.046
and you
00:14:38.046 --> 00:14:39.426
can look at- And all those nuances
00:14:39.436 --> 00:14:42.056
you can look at that, um, as a type of PR.
00:14:42.066 --> 00:14:49.716
So if- Yeah y- this kinda is starting to branch into the, the conversation that we're actually trying to have here, uh, that we're taking forever to get to.
00:14:49.716 --> 00:14:50.836
But the, uh-
00:14:50.936 --> 00:14:51.466
Are we sidetracked?
00:14:51.535 --> 00:14:57.405
The idea is, um, one measurement of a PR is you lifted more weight than you did before.
00:14:57.426 --> 00:14:57.645
Yeah.
00:14:57.666 --> 00:15:03.365
But another way to think of that is if you lifted the same weight you did before but it felt better, you know?
00:15:03.456 --> 00:15:05.926
Um, I look at that as a new personal record.
00:15:05.936 --> 00:15:05.966
Like-
00:15:05.975 --> 00:15:09.096
And felt better means it felt lighter, it felt easier.
00:15:09.096 --> 00:15:09.255
Yeah.
00:15:09.255 --> 00:15:10.436
It didn't feel intimidating.
00:15:10.436 --> 00:15:18.916
Like- Right there are a lot of ways to approach a lift, and I mean, that's what we see, I would say, the most of, especially when these lifts are showing up again like this.
00:15:19.625 --> 00:15:20.505
Been there, done that.
00:15:20.706 --> 00:15:25.696
Like, you know what to expect, and that level of experience is huge.
00:15:25.696 --> 00:15:39.686
I hope no one discounts how important it is that you just have a level of familiarity with so many things at this point, so that if you walked into another gym, they said that we're gonna do sumo deadlifts, you have a frame of reference to build off of now.
00:15:39.785 --> 00:15:40.076
Yeah.
00:15:40.135 --> 00:15:41.395
Multiple times over.
00:15:41.525 --> 00:15:49.615
Or it's just like a, a deadlift PR that is the same weight three times in a row, but the third time was, like, great form.
00:15:50.096 --> 00:15:50.316
Mm-hmm.
00:15:50.316 --> 00:15:51.566
And the first two were kind of dodgy.
00:15:51.576 --> 00:16:03.176
And it's like, I'm so excited about that third time hitting it because it's not the number that really is the victory, it's just, like, how, how well you managed the same weight.
00:16:03.235 --> 00:16:03.826
So- Totally
00:16:03.875 --> 00:16:14.355
yeah, so that's kind of another metric, I guess, we could look at is, uh, your form, positioning, how well you feel, the subjective feeling of what it was like to be able to hit that same number.
00:16:14.485 --> 00:16:17.405
Well, maybe we should talk about what happens when that doesn't happen, right?
00:16:17.405 --> 00:16:22.105
Like, there are plenty of days where we're after the trophy and it does not come.
00:16:22.395 --> 00:16:26.806
This is where we wanna lean into the other areas-
00:16:26.895 --> 00:16:27.166
Yeah
00:16:27.346 --> 00:16:33.265
of, I mean, we could continue with performance, but the other areas of progress.
00:16:33.316 --> 00:16:33.676
Mm-hmm.
00:16:33.716 --> 00:16:34.115
Right?
00:16:34.155 --> 00:16:38.426
Well, I think we, before we get totally off of performance, there's also other types of performance.
00:16:38.426 --> 00:16:50.005
So in- Yeah uh, peak fit or in, uh, shall we say GPP, general physical preparedness, there's like, uh- There's so many different metrics to look at.
00:16:50.005 --> 00:17:03.346
So we time workouts for, uh, basically work capacity in a very technical term, like work as in an engineering kind of physics m- m- way of using the term work.
00:17:03.985 --> 00:17:10.935
Uh, but that carries over to your cardiovascular capacity, your muscular stamina.
00:17:11.425 --> 00:17:33.115
And w- so you might not hit a new lifting record that week, but you, maybe you hit a new PR on a timed workout, or maybe you held an isometric hold lo- a plank longer than you did before, or your mobility has improved because you couldn't touch your toes and now you've got a knuckle of finger past, you know, your toes.
00:17:33.115 --> 00:17:48.425
And so there's so many different aspects of, quote-unquote,"performance"- Yeah that we can look at in a GPP program, which is part of the reason why I love training that way is because it's, uh, the main reason is'cause it carries over to all the other aspects of your life, of course.
00:17:48.455 --> 00:17:48.476
Yeah.
00:17:48.496 --> 00:17:49.556
Fit in all the areas.
00:17:49.596 --> 00:17:52.596
And it, narrow training gets narrow results.
00:17:52.605 --> 00:17:58.875
So if you're only doing strength training, that's, you know, it does have spillover into a lot of benefit.
00:17:58.885 --> 00:18:04.846
But, um, you still gotta get the cardio in, and you still gotta do those other things that you may not enjoy as much.
00:18:04.846 --> 00:18:10.486
But the other side of that is not only does it benefit your life, but it also gives you just a lot of different data-
00:18:10.715 --> 00:18:11.016
Yeah
00:18:11.036 --> 00:18:18.596
to, to go after and not feel discouraged if one area is lagging sometimes for a long time.
00:18:19.435 --> 00:18:23.855
Especially the longer you train, the harder it gets to continue to make improvements.
00:18:23.855 --> 00:18:28.746
And so, uh, you have like a Donnie Shanklin story about that, don't you?
00:18:28.836 --> 00:18:29.455
About, uh- Donnie
00:18:29.455 --> 00:18:30.195
Shankle?
00:18:30.435 --> 00:18:31.195
Shankle, sorry.
00:18:31.195 --> 00:18:39.726
Who, who, uh, like he hit like a very tiny PR, but it took like two years or something like that to like add-
00:18:39.786 --> 00:18:41.125
Oh, I think it took like six years.
00:18:41.336 --> 00:18:41.635
Yeah.
00:18:41.665 --> 00:18:41.925
Y- yeah.
00:18:42.385 --> 00:18:44.830
So I was saying you had the story'cause you, you told me about it.
00:18:44.830 --> 00:18:45.226
Well- But it was like
00:18:45.425 --> 00:18:58.236
years weightlifting's also unique too because it's like- Yeah let's say you hit a new personal record in training, like how long will it be until you do that on the platform and then it counts- towards an official total.
00:18:58.236 --> 00:18:58.635
You know?
00:18:58.635 --> 00:19:04.895
Like there are lots of layers where that has to all happen multiple times, you know?
00:19:06.284 --> 00:19:15.193
I can think about the first time I ever hit 90 for my clean and jerk, and like how much longer it took after to do that in competition.
00:19:15.203 --> 00:19:15.213
Mm.
00:19:15.223 --> 00:19:19.013
And then be able to do that in competition on a national level stage.
00:19:19.013 --> 00:19:19.903
You know, there were like-
00:19:20.134 --> 00:19:20.794
Funny,'cause a lot
00:19:20.794 --> 00:19:23.134
of- layers to the same goal right there
00:19:23.144 --> 00:19:25.723
It's like there's two different types of personalities in weightlifting.
00:19:25.753 --> 00:19:27.750
There's people who PR on the stage.
00:19:27.750 --> 00:19:28.304
Mm-hmm.
00:19:29.114 --> 00:19:30.374
And then some of us who don't.
00:19:30.463 --> 00:19:34.473
And then there's people who come in and they dominate, but you got gas in the tank.
00:19:35.453 --> 00:19:38.903
Well, I don't think it's a gas in the tank thing, I think it's an environmental thing.
00:19:39.144 --> 00:19:47.253
Like, I feel my best hanging in the gym with my friends, with the music, with the fun.
00:19:47.483 --> 00:19:47.743
Mm.
00:19:47.763 --> 00:19:51.104
Weightlifting meets are, like, way too serious for me.
00:19:51.923 --> 00:20:04.784
You know, I used to get a lot of criticism that I wasn't taking it seriously, and I understand the reasoning for it all, and like, but people can be kinda hostile sometimes in that situation.
00:20:04.784 --> 00:20:05.913
It's just not fun for me.
00:20:05.913 --> 00:20:11.693
So, um, that was something that I just kind of decided that, you know, I'm a local meet kinda girl.
00:20:12.153 --> 00:20:12.884
That's my thing.
00:20:12.973 --> 00:20:14.923
It's way more fun than the bigger stage-
00:20:15.304 --> 00:20:15.794
Yeah for sure,
00:20:16.663 --> 00:20:18.144
and then even more so training.
00:20:19.354 --> 00:20:19.663
Yeah.
00:20:20.473 --> 00:20:31.713
Anyway, um, so I just wanted to say one more thing about performance,'cause you were saying how in our gym there's just so many areas to look at improvement just within our training-
00:20:32.034 --> 00:20:32.173
Mm-hmm
00:20:32.183 --> 00:20:35.923
uh, style, and this is why we have benchmark workouts.
00:20:35.933 --> 00:20:35.963
Mm-hmm.
00:20:36.153 --> 00:20:44.857
Um, my hope is that when we go into our next phase of, um- What's it called?
00:20:45.938 --> 00:20:51.657
Our next phase of programming that we get to maybe build some of our own benchmarks.
00:20:51.867 --> 00:20:52.057
Yeah.
00:20:52.057 --> 00:21:03.968
You know, we've been doing CrossFit benchmarks for so long, and, um, one thing is that I wanna be able to honor the members of our gym as inspiration, um,'cause we feel like we've gotten to know so many of you so well.
00:21:04.397 --> 00:21:12.018
Um, and the reason that we come back to these benchmarks is that they've been longstanding.
00:21:12.028 --> 00:21:13.647
You and I have done them for a long time.
00:21:13.657 --> 00:21:16.307
A lot of other people out in the world have done them.
00:21:16.647 --> 00:21:22.458
So it just kind of connects us to a broader context of fitness, which I think is cool to be a part of.
00:21:22.948 --> 00:21:28.728
You know, it'll-- If someone asks you what your Fran time is, like, to have something to contribute's kind of cool, right?
00:21:28.728 --> 00:21:29.938
You're speaking the same language.
00:21:30.587 --> 00:21:30.837
Yep.
00:21:31.238 --> 00:21:31.567
Yeah.
00:21:31.917 --> 00:21:33.038
What's your bench, bro?
00:21:33.688 --> 00:21:34.317
Oh my gosh.
00:21:34.327 --> 00:21:38.137
How-- I get asked that all the time when it comes to- weightlifting.
00:21:38.137 --> 00:21:42.728
Like, when I would say that I'm a competitive weightlifter, that would always be the first question, and it'd be like,"Ha.
00:21:42.798 --> 00:21:44.218
That's actually not part of it at all."
00:21:44.428 --> 00:21:44.688
Yeah.
00:21:44.907 --> 00:21:45.208
Yeah.
00:21:45.988 --> 00:21:47.948
Well, the s- the name is confusing.
00:21:47.958 --> 00:21:57.938
In everybody else's defense, if you're not into weightlifting as a sport, you don't understand that weightlifting, capital W, all one word, weightlifting, is a sport.
00:21:58.087 --> 00:22:04.188
But weight lifting as two separate words- Weight dash lifting yeah, is just lifting weights.
00:22:04.188 --> 00:22:05.817
And so, yeah, it's, uh...
00:22:06.617 --> 00:22:09.278
You can't blame the general public for not- No picking up on that.
00:22:09.448 --> 00:22:10.827
And powerlifting is-
00:22:11.938 --> 00:22:12.298
Well-
00:22:12.438 --> 00:22:16.347
H- powerlifting should be called weightlifting, and weightlifting should be called powerlifting.
00:22:17.958 --> 00:22:19.347
That's actually a really good point.
00:22:19.468 --> 00:22:19.817
Yes.
00:22:20.988 --> 00:22:21.968
Yeah, I agree.
00:22:22.317 --> 00:22:24.788
Um, maybe it would be strength lifting.
00:22:24.958 --> 00:22:28.718
The reason I never say Olympic lifting is because then the follow-up question would be-
00:22:28.998 --> 00:22:29.887
Did you go to the Olympics?
00:22:29.897 --> 00:22:30.438
Yes.
00:22:30.448 --> 00:22:30.468
Yeah.
00:22:30.478 --> 00:22:35.758
And so then- you're like,"No, I definitely have not." So, um, yeah.
00:22:36.278 --> 00:22:38.428
That's why that whole conversation is a little bit funny.
00:22:39.567 --> 00:22:42.288
Uh, anything else you wanna say about performance?
00:22:42.498 --> 00:22:56.241
Well, just as a segue to other forms of metrics is that sometimes, um Any metric can be a little bit deceiving because if, uh, if performance is lagging, that doesn't mean that your efforts are all squandered.
00:22:56.551 --> 00:22:59.642
And so that's why we have things like the InBody scan.
00:22:59.821 --> 00:22:59.991
Yes.
00:23:00.092 --> 00:23:00.211
So-
00:23:00.261 --> 00:23:01.422
Well, let's go do that next.
00:23:01.422 --> 00:23:01.682
Yeah.
00:23:01.811 --> 00:23:02.122
Yeah.
00:23:02.122 --> 00:23:17.951
So, um, the InBody scanner, the reason that we have it is, um, it measures our body composition, and we love hearing that everybody is feeling better, doing better in their lives outside of the gym, and are capable of more things.
00:23:18.372 --> 00:23:24.332
Um, but for a lot of us, some real physiological changes is what we're after.
00:23:24.692 --> 00:23:32.142
Um, you know, strength was something that we just talked about, and, uh, muscle mass is a part of that same conversation.
00:23:32.332 --> 00:23:38.291
They're not synonymous, but we're able to measure changes in muscle mass, for the better or for the worse.
00:23:38.781 --> 00:23:45.821
And so body composition is another area that we can track, um, to see progress.
00:23:46.112 --> 00:23:46.332
Yeah.
00:23:46.501 --> 00:24:01.211
And let me tell y'all, just, like, without going too deep in the weeds right away, I just wanna say, like, your body being a living, breathing thing with so many, um, tasks and demands and circumstances that change every single day, it fluctuates.
00:24:01.332 --> 00:24:02.662
There's a lot of fluctuation.
00:24:02.662 --> 00:24:07.221
So I'm just gonna, like, let that be the preface to whatever we talk about next.
00:24:07.531 --> 00:24:07.842
Yeah.
00:24:08.241 --> 00:24:12.701
Nothing is linear and perfectly organized, and there's- Or in a
00:24:12.701 --> 00:24:13.382
vacuum
00:24:13.382 --> 00:24:15.642
and there's very little permanence with anything.
00:24:15.642 --> 00:24:24.961
And so whether we're talking about a PR on a deadlift, like we just were, just because you PR'd last month doesn't mean you have that in the tank today.
00:24:25.592 --> 00:24:27.622
Uh, that was just that particular day.
00:24:27.711 --> 00:24:32.531
You can be in the region, you know, of that, but, uh, it's the same with body composition.
00:24:32.531 --> 00:24:48.961
Sometimes it's like, man, you have a stellar scan and your next one seems to backslide, but it's like, you know, sometimes there's just, like, these, these fluctuations that we can't really see unless you were scanning every morning for a year, then you would s- like see this really, really solid lines and patterns.
00:24:48.981 --> 00:24:58.001
But, uh, it's very difficult if you only have one or two data points to understand actually what's happening, unless it's a big dramatic change.
00:24:58.132 --> 00:25:05.501
Um, I leave one of my old InBody scans in here just for reference, and it was a year that I did every single month.
00:25:05.612 --> 00:25:05.872
Mm-hmm.
00:25:05.961 --> 00:25:20.692
And it's really interesting to look at it because it looks like the data points are bouncing around all over the place, which they do, but the cool thing about looking at a year at a time is that you can see trends, right?
00:25:20.791 --> 00:25:23.821
Upward trend, consistent trending or downward trending.
00:25:24.201 --> 00:25:31.531
Um, and so it might feel like month to month like nothing's really happening or that the margins are tiny.
00:25:31.902 --> 00:25:40.021
Then you take a step back at the year and it's like, oh dang, like I went down 5% body fat or something, you know?
00:25:40.102 --> 00:25:40.362
Yeah.
00:25:40.511 --> 00:25:41.152
It's cool.
00:25:41.182 --> 00:25:51.915
It's cool, and I also bring it out when we do have those difficult scans to be like,"Hey, this is not representative of everything we're talking about today.
00:25:52.256 --> 00:25:55.435
Um, and we have to consider how far apart the data points are too.
00:25:55.806 --> 00:25:59.965
So that's something to really be aware of if you are thinking about scanning.
00:26:00.346 --> 00:26:06.415
I find myself encouraging people to do it more regularly if it is something that's important to you.
00:26:07.016 --> 00:26:12.645
You gotta get more information for it to really make good sense to us.
00:26:12.726 --> 00:26:13.016
Yeah.
00:26:13.016 --> 00:26:29.726
If you're trying to avoid sarcopenia, which is muscle loss, age-related m- m- muscle loss, uh, or if you're trying to get to a leaner body composition, I think those scans really should be done monthly, at, at the very m- least quarterly.
00:26:29.756 --> 00:26:30.105
Yeah.
00:26:30.336 --> 00:26:34.786
Uh, and consistently, and just know that, like, one or two scans isn't gonna teach you much.
00:26:34.786 --> 00:26:39.846
You really have to have three, four, or five of them to really understand what's happening.
00:26:40.806 --> 00:26:43.215
Uh,'cause yeah, same for me.
00:26:43.215 --> 00:27:02.306
I, you know, I'm trying to get leaner without losing muscle, so I don't really even care what the weight says, which is kinda something I think we should mention, that the whole point of the InBody is to get you off of the scale and stop obsessing over your weight, because weight is such a, a poor metric.
00:27:02.355 --> 00:27:03.365
We know this whole- It's too
00:27:03.365 --> 00:27:04.115
vague a term.
00:27:04.125 --> 00:27:04.365
Yeah.
00:27:04.365 --> 00:27:11.855
This whole conversation is just about, like, measures of progress, but as metrics are concerned, weight is a very terrible-
00:27:12.266 --> 00:27:13.066
It's not
00:27:13.165 --> 00:27:14.965
very useful metric- Yeah uh, for an individual.
00:27:14.996 --> 00:27:18.786
And BMI is basically a height- height to weight ratio.
00:27:19.145 --> 00:27:20.086
And so it's- And
00:27:20.086 --> 00:27:21.726
one of those things you can't change.
00:27:21.746 --> 00:27:22.976
Yeah, you can't change your height.
00:27:22.986 --> 00:27:22.996
Uh-
00:27:23.026 --> 00:27:25.165
And then we just deemed the other one not that useful.
00:27:25.226 --> 00:27:25.715
Uh, yeah.
00:27:25.756 --> 00:27:42.286
And so what happens is, what I try to explain to people is, like, if you're, if you're an insurance company and you're, uh, you know, health insurance or something, it makes sense if you have a million people and look at average BMI, then that data can be pretty strong.
00:27:42.326 --> 00:27:42.665
You know?
00:27:42.665 --> 00:27:45.945
Like, if you have a high BMI, you're more at risk for these diseases.
00:27:46.536 --> 00:27:50.576
But as an individual, it's almost completely useless because if you- Or as an
00:27:50.576 --> 00:27:51.236
athlete.
00:27:51.375 --> 00:27:51.955
That's what I'm saying.
00:27:51.955 --> 00:27:52.615
As an, any...
00:27:52.615 --> 00:27:53.655
No, any individual.
00:27:53.655 --> 00:28:01.195
Because if you are gaining muscle, you often gain weight, and height to weight ratio means your BMI is going up.
00:28:01.215 --> 00:28:01.566
Mm-hmm.
00:28:01.615 --> 00:28:12.339
Gaining muscle Unless you are really abusing steroids, that's about the only exception where gaining muscle could ever be detrimental in any way.
00:28:12.410 --> 00:28:14.920
There is no world where gaining muscle is a bad thing.
00:28:14.920 --> 00:28:15.680
No downside.
00:28:15.680 --> 00:28:16.170
Yeah.
00:28:16.170 --> 00:28:16.369
Yeah.
00:28:16.369 --> 00:28:21.490
So, uh, even if it's increasing your BMI, that's not putting you at health risks.
00:28:21.519 --> 00:28:26.289
And so that's why I usually just tell people to cross that off, like we shouldn't even have it on there.
00:28:26.519 --> 00:28:27.619
I usually cross it off for them.
00:28:27.619 --> 00:28:28.970
I'm like- Yeah"I'm doing this."
00:28:28.990 --> 00:28:36.430
But the reason, uh, it is on there, just to clarify, is like sometimes this InBody scanner is used in large studies.
00:28:36.589 --> 00:28:51.029
Uh, and so it does make sense if you're looking at 1,000 people and you're correlating, you know, heart disease with body weight, you can see those trends matching, um, for the general public in a large cohort.
00:28:51.029 --> 00:28:53.299
But as an individual, it's totally pointless.
00:28:53.480 --> 00:28:54.930
So, eh.
00:28:55.069 --> 00:28:55.750
Well, something
00:28:55.880 --> 00:28:57.182
that I just wanna- Your scales don't mean
00:28:57.182 --> 00:29:02.410
much I just wanna plug in for the InBody scanner if anybody is interested in doing this.
00:29:02.410 --> 00:29:06.180
And, you know, this is actually a service that we, we want to offer the public.
00:29:06.180 --> 00:29:07.660
It's not just for our members.
00:29:07.660 --> 00:29:11.859
They can, they can purchase scans too and have a coaching session with one of us.
00:29:12.380 --> 00:29:18.460
Um, the great thing about the InBody scanner is that it puts it into context of your age, height, and sex.
00:29:18.849 --> 00:29:31.890
And so the recommended, the recommendations and the parameters that it's talking about are all within the context of what's best for your frame, time of life, et cetera.
00:29:32.690 --> 00:29:36.289
It's not these huge broad terms of you should do this.
00:29:36.690 --> 00:29:50.000
Uh, if anything, I feel like it helps people identify what their composition goals are a little bit more realistically and a little bit more tailored to what is achievable for them, like what's gonna be safe and effective for you.
00:29:50.279 --> 00:29:50.480
Yeah.
00:29:51.390 --> 00:29:51.680
Yeah.
00:29:52.140 --> 00:29:57.819
So along with composition being a measure of progress, I put how you fit in your clothes.
00:29:58.910 --> 00:29:59.380
Oh, yeah.
00:29:59.470 --> 00:29:59.849
Yeah.
00:29:59.869 --> 00:30:11.539
I- it's not the same thing exactly, but I know for me, um, when I stop fitting into my clothes, that is when I really look at my life, right?
00:30:11.539 --> 00:30:18.910
'Cause my, uh, my love for clothing runs deep and, um, you know, I like to collect clothing.
00:30:19.319 --> 00:30:21.750
Uh, and if I can't wear it, it's upsetting.
00:30:21.759 --> 00:30:31.589
And so, um, you know, noticing that my pants zip up more easily or, you know, I don't need your help to zip myself up into a dress, or I can...
00:30:31.619 --> 00:30:37.029
You know, you and I wear our wedding clothes or try to wear our wedding clothes every year on our anniversary.
00:30:37.109 --> 00:30:37.390
Yeah.
00:30:37.890 --> 00:30:39.809
And there were a couple years where they didn't fit.
00:30:39.910 --> 00:30:40.250
Yeah.
00:30:40.269 --> 00:30:43.079
Do you wanna tell us a story about-
00:30:43.089 --> 00:30:44.470
Uh, when I split my pants?
00:30:45.910 --> 00:30:46.200
Yes.
00:30:47.410 --> 00:30:48.500
At a fancy restaurant.
00:30:49.109 --> 00:30:51.019
But I had a long coat, so it was fine.
00:30:52.640 --> 00:30:53.069
Yeah.
00:30:53.240 --> 00:31:01.008
Well- um, yeah, I think it's a- W- we all have things like that.
00:31:01.008 --> 00:31:07.637
It may not be the clothes, but it may be like, um, the thigh gap or the, you know- Oh,
00:31:07.637 --> 00:31:08.907
yeah or- Well, that's one for me too
00:31:08.907 --> 00:31:13.847
or yeah, when you sit down, like, are you bulging over the jeans or whatever it is.
00:31:13.847 --> 00:31:14.998
Like everyone's kind of got their- Can you reach your
00:31:14.998 --> 00:31:15.738
shoelaces?
00:31:15.748 --> 00:31:16.897
We've heard that one before.
00:31:16.917 --> 00:31:23.627
Uh, d- y- yeah, one that I've heard a lot and have experienced myself is, uh, do you hold your breath while you tie your shoes?
00:31:23.917 --> 00:31:24.738
Oh, that's what it was.
00:31:24.768 --> 00:31:25.097
Yeah.
00:31:25.097 --> 00:31:25.137
Okay.
00:31:25.137 --> 00:31:26.728
I knew it had something to do with tying shoes.
00:31:26.728 --> 00:31:27.097
Oh, yeah.
00:31:27.647 --> 00:31:28.788
Uh,'cause I've been there.
00:31:29.057 --> 00:31:35.917
I've been heavy enough that I kinda like had to sit down and do like this figure four position to prop my foot up on my other knee.
00:31:36.038 --> 00:31:36.867
Why do you have to hold your breath?
00:31:37.028 --> 00:31:42.488
And then kinda like holding my breath because bending to reach my shoelace, I couldn't breathe.
00:31:43.867 --> 00:31:44.107
Oh.
00:31:44.208 --> 00:31:45.407
Cause there's too much fat in the way.
00:31:45.948 --> 00:31:46.258
Oh.
00:31:46.387 --> 00:31:46.667
Yeah.
00:31:46.798 --> 00:31:47.077
Okay.
00:31:47.347 --> 00:31:51.877
Um, so that's a victory when the-- when you don't have to do that.
00:31:51.907 --> 00:31:52.478
Mm-hmm.
00:31:52.678 --> 00:31:55.798
Uh, these days I don't sit down to tie my shoes at all.
00:31:55.827 --> 00:31:59.127
I try to stand on one foot and put my shoe on every d- Nice every day.
00:31:59.137 --> 00:32:00.208
Are these your slip-on shoes?
00:32:00.208 --> 00:32:00.617
No, I'm kidding.
00:32:00.617 --> 00:32:01.768
No, all my shoes.
00:32:02.538 --> 00:32:07.157
Um, you know, I was just thinking, you have a few articles of clothing that you've had forever.
00:32:07.208 --> 00:32:07.438
Mm-hmm.
00:32:07.468 --> 00:32:09.448
Like over 20 years.
00:32:09.948 --> 00:32:14.268
And at times I've questioned like, well, why in the world do you still have that?
00:32:14.478 --> 00:32:16.938
Especially if you d- weren't like wearing it all the time.
00:32:17.307 --> 00:32:22.597
But there's a testament that you were able to wear them again, even still, like after all this time.
00:32:22.708 --> 00:32:23.008
Yeah.
00:32:23.728 --> 00:32:25.508
My, my V-neck red shirt that you're talking about?
00:32:25.708 --> 00:32:26.157
Yeah.
00:32:26.557 --> 00:32:28.307
I actually really-- I mean, I love that shirt on you.
00:32:28.307 --> 00:32:29.028
I really do.
00:32:29.567 --> 00:32:45.675
Um, I know for myself that if I'm not fitting in my clothes, unless it's something very sentimental or something that was vintage or very special, um, then I won't hang onto it or I'll, like, pass it along to your girls or something.
00:32:46.135 --> 00:32:52.526
Um, because to me, just having all these clothes sitting in my closet that I can't wear is maddening.
00:32:52.756 --> 00:32:57.205
So of all the measures of progress, honestly, that one's the most potent to me.
00:32:57.256 --> 00:32:57.516
Yeah.
00:32:57.566 --> 00:33:10.506
And then- Because for me, the training, if I have to take what is important to me outside of training, it's like living life well and being able to wear what I wanna wear is part of living life well to me.
00:33:10.816 --> 00:33:11.026
Yeah.
00:33:11.385 --> 00:33:11.635
Yeah.
00:33:12.155 --> 00:33:13.625
Joint pain is a big one for me.
00:33:14.026 --> 00:33:14.346
Okay.
00:33:15.915 --> 00:33:17.766
Um, do we wanna talk about recovery then?
00:33:18.526 --> 00:33:19.895
Uh, sure, yeah.
00:33:19.915 --> 00:33:22.135
I- that's a pretty powerful metric actually.
00:33:22.175 --> 00:33:23.185
And also broad.
00:33:23.625 --> 00:33:27.155
Uh, it is broad, and it is, there is some objective data about this.
00:33:27.155 --> 00:33:35.925
I mean, the, the fitter you are, the f- the, uh, your ability to recover is a strong indication to your overall fitness level.
00:33:36.205 --> 00:33:46.286
So we can talk about whether that's soreness or stiffness or whatever, but, um, in real terms, we can also do instant recovery type of measurements.
00:33:46.286 --> 00:33:55.556
Like, if you exert yourself to a, say, zone two cardio, and then you sit, how long does it take you to get back to your resting heart rate?
00:33:55.976 --> 00:33:56.306
Mm-hmm.
00:33:56.355 --> 00:34:04.746
Cause if it's 30 seconds, a minute, minute and a half, um, that's indicating a higher stroke volume, so your heart is working more efficiently.
00:34:05.006 --> 00:34:15.166
If it takes you several minutes to come down to your resting heart rate, then that means your body's having to work a lot harder to supply the nutrients to those tissues that you had just worked.
00:34:15.286 --> 00:34:15.576
Mm-hmm.
00:34:15.746 --> 00:34:19.286
So, um, yeah, this is not just subjective.
00:34:19.315 --> 00:34:22.516
There's some real objective data when it comes to recovery.
00:34:22.835 --> 00:34:23.346
Totally.
00:34:23.356 --> 00:34:29.376
And that, that's something that we also play around with in our more periodized programs, like RAT Pack and Barbell Club.
00:34:29.385 --> 00:34:29.655
Mm-hmm.
00:34:29.755 --> 00:34:34.925
Like, how well are you able to keep up with these percentages that we're prescribing?
00:34:35.295 --> 00:34:39.385
And the recovery aspect of that is, you know, are you able to come back swinging-
00:34:39.485 --> 00:34:39.795
Mm-hmm
00:34:39.806 --> 00:34:44.255
to perform at that level again or higher the next time we see you?
00:34:44.436 --> 00:34:44.695
Yeah.
00:34:44.945 --> 00:34:45.286
Yeah.
00:34:45.335 --> 00:34:48.786
Recovery's huge, and it can be perceived in lots of different ways.
00:34:49.346 --> 00:35:01.076
Um, you know, less technical, to me, the way I think about what we're doing in the gym and why we train the way that we do is you, you learn your body.
00:35:01.565 --> 00:35:14.085
Not only do you learn how to move it in lots of different ways, but over lots of different kinds of time domains, zones, like you were talking about, all these different ways of training your body.
00:35:14.085 --> 00:35:23.244
And so I s- feel like we start to build this sensitivity around like,"Oh, I know what-" heavy but still good feels like.
00:35:23.293 --> 00:35:27.634
I know how to push without toppling over the edge.
00:35:27.634 --> 00:35:46.393
Like, learning how to really make use of the stimulus and be able to regulate your body and still perform well, um, to me that's all kind of part of that same conversation, is like, do I have the wisdom to come back and, like, hit it just as hard?
00:35:46.414 --> 00:35:48.954
And I think recovery's a big part of that equation.
00:35:49.273 --> 00:35:49.603
Yeah.
00:35:49.804 --> 00:36:05.813
Uh, there's a, another way to think about recovery that I think a lot of people can relate to, which is, uh, this is kind of like a, an edge case or like a more extreme example, but if you have back issues, a lot of times what we do in the gym actually feels good in the moment.
00:36:05.873 --> 00:36:06.003
Mm-hmm.
00:36:06.014 --> 00:36:12.443
You don't find out until, like, that night or the next morning when you wake up, and all of a sudden it's like your back is jacked up.
00:36:12.634 --> 00:36:12.963
Yeah.
00:36:12.994 --> 00:36:13.414
So-
00:36:13.443 --> 00:36:14.134
Debilitating
00:36:14.384 --> 00:36:14.673
sometimes yeah.
00:36:14.684 --> 00:36:34.273
So that's kind of another example of, like, if we see you recovering easier, like maybe you're not lifting more, maybe you're not doing more, maybe you're not changing anything about your workout, but you've been consistent long enough that you wake up without pain the next morning, that's a massive improvement and a very, um, tangible metric,
00:36:34.393 --> 00:36:34.704
I think.
00:36:34.704 --> 00:36:34.884
Absolutely.
00:36:34.884 --> 00:36:35.063
Yeah.
00:36:35.063 --> 00:36:37.063
But I think it's easily missed.
00:36:37.074 --> 00:36:44.934
Like, if we don't prompt that question, like- Mm-hmm I have a handful of members that, like, I know to check in with them the next couple of days.
00:36:44.943 --> 00:36:44.963
Yeah.
00:36:44.974 --> 00:36:50.724
Or I even ask them, like,"Text me if this shows up for you over the next couple of days." Yeah.
00:36:50.733 --> 00:36:56.393
Whether it's back pain, headaches, that kind of stuff- Mm-hmm that tends to set in a little bit later.
00:36:56.523 --> 00:36:56.673
Yeah.
00:36:56.673 --> 00:37:00.764
When we're testing movements, it's like it, the first test is, like, any acute pain in the moment.
00:37:00.773 --> 00:37:00.793
Yeah.
00:37:00.853 --> 00:37:04.454
Obviously, we're just gonna avoid any joint pain or acute pain in the moment.
00:37:04.914 --> 00:37:08.143
Uh, but I always tell people, it's like this is a 72-hour experiment.
00:37:08.373 --> 00:37:16.173
Like, we need to see how you feel over the next couple days before you start pushing the limits on this movement, even if it feels great right now.
00:37:16.204 --> 00:37:16.534
Yeah.
00:37:16.704 --> 00:37:16.954
Yeah.
00:37:17.204 --> 00:37:17.543
Yeah.
00:37:18.123 --> 00:37:23.884
Um, it's an important thing to be aware of, um, and it's something I just find ourselves kind of educating people about.
00:37:23.903 --> 00:37:30.713
And the, the hope is to, to see, you know, good progress would be that we bounce back sooner and sooner each time.
00:37:30.853 --> 00:37:31.153
Yeah.
00:37:31.304 --> 00:37:31.673
Yeah.
00:37:32.974 --> 00:37:33.164
Yeah.
00:37:33.164 --> 00:37:35.494
Do you have any anec- anecdotes about that?
00:37:36.204 --> 00:37:37.114
Anecdotes?
00:37:37.244 --> 00:37:39.503
Yeah Stories
00:37:39.793 --> 00:37:41.773
Stories about- Uh recovery?
00:37:41.773 --> 00:37:44.684
Bouncing back faster- Well- or better, or maybe not
00:37:45.114 --> 00:38:01.083
I mean, I, I think sometimes it gets construed with, uh, like the population that I work with with Rat Pack, or we work with, uh, with Rat Pack is, like, um, I think it presents itself as just more energy in da- daily life.
00:38:01.123 --> 00:38:03.764
They don't, they don't think of it as a faster recovery to their workout.
00:38:03.773 --> 00:38:04.204
Mm-hmm.
00:38:04.273 --> 00:38:20.193
But what we see is after three, six months, maybe sometimes a year, uh, that people are, are able to do more activities, whether it's golfing or hiking or, or cross-country skiing, like all these kind of activities, and they, they see that return.
00:38:20.193 --> 00:38:36.483
And part of that is an increase in strength and stability and capability from the training, but it may be very subtly missed that you're working out and doing those activities- Mm-hmm which means you're recovering faster from your workouts to be able to have the energy to go do stuff like that, so.
00:38:36.494 --> 00:38:36.753
Well,
00:38:36.753 --> 00:38:46.123
and even to bring it in on a tighter timescale, like that same class this morning, I'm just gonna brag about Jen all day, um, we really pushed the deadlift.
00:38:46.143 --> 00:38:55.364
We took our time with it to make sure that we had all the right circumstances to really knock it out of the park, and, like, she worked hard- Mm at the end there.
00:38:55.364 --> 00:38:56.574
Like, it was not an...
00:38:57.914 --> 00:39:00.914
You know, I think we found the edge at the end there.
00:39:01.304 --> 00:39:02.724
Um, I hope she'll let me post the video.
00:39:02.784 --> 00:39:08.324
Um- And I had told her, we had 10 minutes left in class, and I was like,"You know what?
00:39:08.324 --> 00:39:12.293
You fought for that, and we met our goal and more.
00:39:12.603 --> 00:39:20.123
If you wanna call it a day, we can call it a day." Like, we still had a MetCon with, like, biking and running and lots of sit-ups, and she's like,"No, I'm good.
00:39:20.123 --> 00:39:21.704
I'm gonna go for it." And she crushed it.
00:39:21.813 --> 00:39:22.123
Nice.
00:39:22.184 --> 00:39:26.373
To be able to push yourself that hard physically on the strength-
00:39:26.434 --> 00:39:26.563
Mm
00:39:26.884 --> 00:39:30.784
and then be able to go crush it in the MetCon, she never took a break.
00:39:31.094 --> 00:39:31.414
Awesome.
00:39:31.434 --> 00:39:37.193
Again, that just shows, like, she recovered from hard work to do more hard work.
00:39:37.224 --> 00:39:37.583
Yeah.
00:39:37.963 --> 00:39:39.384
And then she went for a hike after.
00:39:39.693 --> 00:39:39.804
Wow.
00:39:39.873 --> 00:39:40.364
Yeah.
00:39:40.494 --> 00:39:41.123
Rock star.
00:39:41.193 --> 00:39:43.963
So she, she's an engine gal is what I learned today.
00:39:44.023 --> 00:39:44.114
That's awesome.
00:39:44.543 --> 00:39:45.023
Yeah.
00:39:45.704 --> 00:39:49.384
Well, she's gonna be- Yeah, I know if you think about, like, weightlifting me, it's like I'd sleep in the car.
00:39:49.833 --> 00:39:50.103
Oh, yeah.
00:39:50.103 --> 00:39:50.393
You know?
00:39:50.393 --> 00:39:51.603
Like, I'd be dead.
00:39:51.704 --> 00:39:51.983
Yeah.
00:39:52.043 --> 00:39:52.434
Done.
00:39:52.954 --> 00:39:54.193
That one time, it was just...
00:39:54.494 --> 00:40:00.103
It's one of my favorite stories'cause we, uh, we're gonna get food out of town, and we had a two...
00:40:00.173 --> 00:40:04.063
No, th- it was Corvallis to Portland, so whatever that is, two and a half, three hours.
00:40:04.094 --> 00:40:04.684
Something like that.
00:40:04.853 --> 00:40:10.014
Um, and we went from the college to the gas station, and I was- This was
00:40:10.014 --> 00:40:10.594
Eugene then.
00:40:10.623 --> 00:40:11.143
In Eugene.
00:40:11.143 --> 00:40:11.427
That was at our college.
00:40:11.427 --> 00:40:11.483
Yeah.
00:40:11.483 --> 00:40:11.833
Yeah.
00:40:11.954 --> 00:40:16.503
And I, uh, was filling up the tank to go home, and I got back in the car and you were asleep.
00:40:18.193 --> 00:40:19.594
We, we didn't even make it out of town.
00:40:19.594 --> 00:40:20.494
Took a lot out of me.
00:40:20.574 --> 00:40:20.923
Yeah.
00:40:21.864 --> 00:40:22.364
Yeah.
00:40:23.244 --> 00:40:23.634
Yeah.
00:40:23.824 --> 00:40:32.050
But, um- Uh, just quick footnote, like we already have had a podcast about consistency.
00:40:32.050 --> 00:40:34.800
It's probably one of the first ones we did because it's so important, but-
00:40:35.130 --> 00:40:36.159
We'll circle back around
00:40:36.170 --> 00:40:36.809
to this- All of these
00:40:37.260 --> 00:40:37.380
met- so many more
00:40:37.380 --> 00:40:49.489
times, I'm sure All of these metrics that we're talking about, and the s- especially the specific, uh, stories that we're talking about with specific people that we've mentioned so far, it, they're just always, it's a testament to their consistency.
00:40:49.559 --> 00:40:49.849
Yeah.
00:40:49.889 --> 00:40:52.949
You know, Jen has been really consistent, and- Oh, yeah they have made the effort to be here.
00:40:52.949 --> 00:40:53.139
Oh, yeah.
00:40:53.139 --> 00:40:54.769
It's not an accident by any means.
00:40:54.769 --> 00:40:54.920
Yeah.
00:40:54.929 --> 00:40:56.440
None of it will be an accident.
00:40:56.489 --> 00:40:56.760
Yeah.
00:40:56.760 --> 00:40:59.500
And so it's not just like a training session.
00:40:59.679 --> 00:41:05.159
Like we're talking about a consistent practice here, and that's where all these metrics really...
00:41:06.329 --> 00:41:11.769
There's always a, a positive metric to pull from with all this variety of metrics when we see consistency.
00:41:11.800 --> 00:41:22.710
Well, and I think a reason that we wanted to talk about this is that consistency is hard to keep up because, like you said, we're not always operating at 100% every day that we walk into the gym.
00:41:22.719 --> 00:41:22.730
Mm.
00:41:22.739 --> 00:41:27.860
And life has a lot of demands that we can make a million excuses not to walk through that door.
00:41:28.119 --> 00:41:37.150
And even when we do walk through that door, we think we could've done better, or I used to be stronger, or why is this so hard for me today?
00:41:37.230 --> 00:41:37.440
Mm.
00:41:37.679 --> 00:41:46.199
And these are just some things to look through as like, oh yeah, there is some movement there, or there is some positive correlation happening there.
00:41:46.590 --> 00:41:53.440
Because training can be discouraging, but let me just remind you, that's kind of the point in a way.
00:41:53.449 --> 00:42:02.000
Like we are all seeking to challenge ourselves, and challenging means you're gonna meet failure regularly.
00:42:02.010 --> 00:42:02.030
Yeah.
00:42:02.030 --> 00:42:02.059
Yeah.
00:42:02.059 --> 00:42:07.550
And that's why it's good for you, not just physically, but as a person too.
00:42:07.559 --> 00:42:07.849
Yeah.
00:42:07.989 --> 00:42:08.340
Yeah.
00:42:08.340 --> 00:42:15.889
When you feel like you're stalling out, it's the my favorite metric is your consistency, your willingness to show up.
00:42:16.019 --> 00:42:16.250
Yeah.
00:42:16.250 --> 00:42:22.929
Like, um, if, if we ever, in fact we do, we reward people for attendance, uh- Yes every year.
00:42:23.000 --> 00:42:27.309
You know, top attendee, attendees in the gym get a new pair of kicks.
00:42:27.340 --> 00:42:33.349
And, uh, we do that because that's the metric that matters more than anything.
00:42:33.360 --> 00:42:33.599
True.
00:42:34.429 --> 00:42:34.860
Really.
00:42:35.119 --> 00:42:35.389
Yeah.
00:42:35.739 --> 00:42:36.039
Showing up.
00:42:36.179 --> 00:42:37.030
I didn't even write that down.
00:42:37.119 --> 00:42:37.500
I know.
00:42:37.500 --> 00:42:40.929
I, I didn't really think about that before,'cause we've had a whole podcast on consistency.
00:42:40.929 --> 00:42:41.179
Sure.
00:42:41.179 --> 00:42:42.000
But it's just like- It
00:42:42.000 --> 00:42:42.610
deserves it
00:42:42.639 --> 00:42:48.119
but you should give yourself the reward of knowing that I showed up.
00:42:48.150 --> 00:43:09.679
Like, even if the weight isn't improving, maybe your MetCon scores aren't improving, and you just feel like you're stalling out, you're showing up, and you should give yourself credit for like,"Hey, I got, you know, eight workouts in at the gym this week, and I went on s- three hikes, and I did this home..." You know, like add up all the s- the work you put in and give yourself kudos whether you got the result you wanted or not.
00:43:09.690 --> 00:43:09.860
Yeah.
00:43:09.860 --> 00:43:11.699
You're keeping- Yeah that boulder moving.
00:43:11.750 --> 00:43:11.949
Yeah.
00:43:11.949 --> 00:43:12.239
Right?
00:43:12.239 --> 00:43:17.010
There's no more difficult place than to have to restart-
00:43:17.110 --> 00:43:17.349
Yeah
00:43:17.420 --> 00:43:18.360
from scratch.
00:43:18.380 --> 00:43:22.260
And that consistency over the long term will move the other metrics that you're looking for.
00:43:22.329 --> 00:43:22.670
Totally.
00:43:22.670 --> 00:43:24.320
It will all come together- Yeah for sure.
00:43:25.429 --> 00:43:29.059
Um, the last one that I wrote in here was energy and mood levels.
00:43:29.550 --> 00:43:39.369
Um, also kind of broad, but, um, being able to notice, like how do you feel when you leave the gym?
00:43:39.460 --> 00:43:39.710
Mm.
00:43:39.750 --> 00:43:42.019
How do you feel on the days that you don't go to the gym?
00:43:42.349 --> 00:43:42.420
Mm-hmm.
00:43:42.519 --> 00:43:49.398
I know that when you and I have too much downtime I kind of mentally spiral.
00:43:49.507 --> 00:43:49.867
Mm-hmm.
00:43:50.057 --> 00:44:00.387
Um, and as soon as I get to moving intentionally, even if it's for 10 minutes, um, I instantly feel like my whole life has changed.
00:44:00.498 --> 00:44:00.527
Yeah.
00:44:01.068 --> 00:44:02.358
I just feel more optimistic.
00:44:02.358 --> 00:44:03.827
Things don't bother me as much.
00:44:03.838 --> 00:44:03.858
Mm-hmm.
00:44:03.858 --> 00:44:06.818
All that thing that person said doesn't matter anymore.
00:44:07.507 --> 00:44:07.998
Yeah.
00:44:08.338 --> 00:44:11.007
Like, how, how has your mood been?
00:44:11.018 --> 00:44:12.257
How, how...
00:44:12.958 --> 00:44:20.518
I don't even know if this would fall into the same category, but, like, how prepared do you feel to, like, chal- challenge yourself- Yeah in other arenas?
00:44:20.538 --> 00:44:21.257
Mm-hmm.
00:44:21.257 --> 00:44:25.177
I really sincerely believe that, like, the gym changes you as a person.
00:44:25.327 --> 00:44:25.358
Mm-hmm.
00:44:25.458 --> 00:44:37.237
Not just how you look or how you can physically perform, but, like, what happens to you, um, in the neural pathways of the way that you interact with people or see the world or whatever it is-
00:44:37.347 --> 00:44:37.677
Yeah
00:44:37.858 --> 00:44:39.228
really changes-
00:44:39.347 --> 00:44:39.588
Yeah
00:44:39.617 --> 00:44:40.768
because of what I just said.
00:44:40.768 --> 00:44:43.358
Like, you're willingly challenging yourself every day.
00:44:43.398 --> 00:44:45.788
And how you take on adversity, you know?
00:44:45.998 --> 00:45:11.257
Um, I think we have a culture, um, you know, we don't, we, we try not to s- ever slide into politics in, in our gym in any way, but we, I think we have a culture where, uh, there's sometimes so much emphasis on, um, disenfranchised or victim- victimized people, uh, that sometimes we get into, uh, a mindset of the world coming at us.
00:45:11.288 --> 00:45:12.737
You know, things are happening to us.
00:45:12.748 --> 00:45:12.777
Mm-hmm.
00:45:13.117 --> 00:45:20.768
And I think the gym is this defining line that I see with people who n- don't accept that.
00:45:20.847 --> 00:45:31.128
It's like,"No, I, I also happen to the world." Yes, things happen to people, things that they don't deserve, that, and life isn't always fair, but also I am also happening to the world.
00:45:31.168 --> 00:45:41.657
Like, I have some- Pushing back a- ability to, yeah, push back or to take on the challenge or to accept the thing that's bad that's coming at me and not, uh, break.
00:45:41.927 --> 00:45:42.297
Yeah.
00:45:42.297 --> 00:45:42.597
Yeah.
00:45:42.597 --> 00:45:45.628
I can either absorb it or bounce back or whatever it
00:45:45.807 --> 00:45:45.907
takes.
00:45:45.907 --> 00:45:47.467
I got chills, honey, and it's so hot in here.
00:45:49.068 --> 00:46:01.038
So, uh, yeah, I think that's probably the thing I love about the gym the most is it's this, um, philosophical foundation for almost everything that we, h- how we live our lives and how we relate to other people and-
00:46:01.057 --> 00:46:01.527
Totally.
00:46:01.708 --> 00:46:02.007
Yeah.
00:46:02.108 --> 00:46:11.108
I would say that a big reason that I wanted to work with preteens and teenagers is that I always wish that I got started in this kind of work sooner.
00:46:11.117 --> 00:46:11.418
Mm-hmm.
00:46:11.427 --> 00:46:19.597
You know, I started when I was 19, and I still feel like that was too late, but if I was 13 and lifting weights and feeling like a badass then-
00:46:19.668 --> 00:46:19.938
Yeah
00:46:19.987 --> 00:46:25.188
to think about all the things that influenced me negatively at the time, I'd be like,"Who cares?
00:46:25.188 --> 00:46:27.438
I can out-lift you any day." Yeah.
00:46:27.447 --> 00:46:30.777
Or, like, not even you, but, like, I can do that thing.
00:46:31.208 --> 00:46:36.137
You know, you build, you build confidence and integrity with yourself in the gym.
00:46:36.217 --> 00:46:36.538
Yeah.
00:46:36.538 --> 00:46:36.918
Yeah.
00:46:36.918 --> 00:46:37.327
You know?
00:46:37.327 --> 00:46:42.427
There's, uh, there's not a lot of other arenas in adulthood where you get that.
00:46:43.532 --> 00:46:43.842
Yeah.
00:46:44.101 --> 00:46:48.362
And I think there's value in that there's a self-imposed aspect of it.
00:46:48.362 --> 00:46:48.831
Yeah.
00:46:49.041 --> 00:46:58.382
Cause you're doing something hard and you're choosing to do something hard, and that's just a whole other level than just, like, being strong enough to take on things that are coming at you.
00:46:58.382 --> 00:47:11.132
It's like you've chose the hard path, and there's, there's also its own reward just in that, and that it just kind of bolsters you up for the things that you don't choose, you know, the things that do come at you that y- you didn't choose.
00:47:11.161 --> 00:47:17.737
Yeah, you know, yesterday I had a lot of appreciation for, um skill acquisition.
00:47:18.427 --> 00:47:29.827
Um, I had performed that workout that Wednesday and Thursday, did the really short 10-minute, 10 rounds for time of the pull-ups and double unders.
00:47:29.827 --> 00:47:30.038
Mm-hmm.
00:47:30.038 --> 00:47:33.217
I chose to do ring rows, which were really effing hard.
00:47:33.228 --> 00:47:33.947
I'll tell you that.
00:47:33.947 --> 00:47:33.958
Yeah.
00:47:33.958 --> 00:47:37.617
That was the hardest part of the whole workout, um, to do 50 of those.
00:47:38.387 --> 00:47:52.807
But the double unders, like, getting every set of 10 unbroken, which is something that I think I would normally take for granted, but there was something that I was feeling just, like, really emotional about in the moment, being like,"Yeah, still got this." Mm-hmm.
00:47:52.807 --> 00:47:58.637
Or like, I took the time at one point in life to tackle this skill.
00:47:58.648 --> 00:47:58.668
Yeah.
00:47:58.677 --> 00:48:02.007
Like, I gave myself s- myself shin splints trying to learn-
00:48:02.378 --> 00:48:02.577
Mm-hmm
00:48:02.588 --> 00:48:08.338
double unders,'cause I was so committed to learning everything when I was young and excited about it all.
00:48:08.887 --> 00:48:18.757
Um, and so there was just something really sweet about that moment being like, oh yeah, like, I thank myself all the time for having done this.
00:48:18.838 --> 00:48:19.188
Yeah.
00:48:19.768 --> 00:48:20.887
And still being at it.
00:48:21.068 --> 00:48:21.297
That's awesome.
00:48:21.307 --> 00:48:23.157
Even though it looks so different, right?
00:48:23.527 --> 00:48:23.547
Yeah.
00:48:23.748 --> 00:48:27.427
It looks so different- Oh, yeah than the first time around or when I was 20.
00:48:27.498 --> 00:48:28.788
Or, or the second time around, yeah.
00:48:28.838 --> 00:48:29.538
Totally.
00:48:30.538 --> 00:48:30.918
Mm-hmm.
00:48:31.277 --> 00:48:31.527
Yeah.
00:48:31.568 --> 00:48:36.518
I- it's funny that you bring up double unders,'cause I, I still remember getting double unders.
00:48:36.547 --> 00:48:47.487
Like, uh, there's a lot of different skills that we've picked up over the years of coaching and, and being involved in this, but I remember what it was like to not be able to do them and then do them.
00:48:47.878 --> 00:48:48.708
I was already a coach.
00:48:49.458 --> 00:48:51.257
Like, I kinda started backwards.
00:48:51.257 --> 00:48:54.608
I started teaching other people before I did anything myself, so.
00:48:54.617 --> 00:48:55.027
Mm-hmm.
00:48:55.577 --> 00:48:57.737
But I remember developing that skill.
00:48:58.057 --> 00:49:01.947
So guess another metric that we can look at is, like, skill acquisition.
00:49:01.947 --> 00:49:02.378
And, um-
00:49:02.597 --> 00:49:02.827
Yeah.
00:49:02.827 --> 00:49:03.038
What
00:49:03.038 --> 00:49:03.188
can
00:49:03.188 --> 00:49:05.047
you do now that you could not do?
00:49:05.057 --> 00:49:05.347
Yeah.
00:49:05.498 --> 00:49:15.728
I think it's easy to glaze over that one too- Mm-hmm because we're kind of, like, swimming in that water, and there's also this expectation that we should know how to do everything already.
00:49:15.797 --> 00:49:15.818
Yeah.
00:49:16.038 --> 00:49:23.148
You know, I can't tell you how many times people tell me, like,"Oh, I can't join CrossFit because I don't know how to do anything yet." And I'm like, where do you think we all learned it?
00:49:23.168 --> 00:49:23.487
Yeah.
00:49:23.557 --> 00:49:23.858
Right?
00:49:23.867 --> 00:49:25.327
This is the classroom.
00:49:25.327 --> 00:49:28.338
This is the lab- Yeah where that all takes place.
00:49:28.378 --> 00:49:30.978
And so, um, yeah.
00:49:31.597 --> 00:49:32.898
There's something so cool about it.
00:49:32.907 --> 00:49:35.027
And I still have a lot of things to still learn.
00:49:35.228 --> 00:49:35.557
Yeah.
00:49:35.797 --> 00:49:36.027
Yeah.
00:49:36.027 --> 00:49:36.588
Oh, yeah.
00:49:36.588 --> 00:49:36.617
No.
00:49:36.617 --> 00:49:37.458
It never ends.
00:49:37.467 --> 00:49:37.978
Never ends.
00:49:37.978 --> 00:49:39.467
It just gets to be a deeper hole.
00:49:39.518 --> 00:49:39.818
Yeah.
00:49:39.998 --> 00:49:40.338
Mm-hmm.
00:49:40.858 --> 00:49:44.358
Anything that you are chasing after skill-wise?
00:49:45.367 --> 00:49:45.378
Hmm.
00:49:46.697 --> 00:49:53.927
Well, I think- Not so much skill-wise at the moment.
00:49:53.978 --> 00:49:57.748
Uh, I am planning on getting back to handstand skills.
00:49:57.757 --> 00:49:58.847
Okay, so re-
00:49:58.887 --> 00:49:59.438
Um
00:49:59.677 --> 00:50:00.157
acquiring a skill?
00:50:00.157 --> 00:50:01.648
Yeah, reacquiring handstands.
00:50:01.648 --> 00:50:01.847
That
00:50:01.847 --> 00:50:03.588
happens, everybody, just so you know.
00:50:03.588 --> 00:50:06.498
If you put things on the shelf too long, you have to relearn them.
00:50:06.518 --> 00:50:09.938
Yeah, m- uh, m- there are many- many perishable skills.
00:50:09.947 --> 00:50:10.217
Yes.
00:50:10.217 --> 00:50:11.788
Not everything is like riding a bike.
00:50:12.188 --> 00:50:13.168
But, um-
00:50:13.248 --> 00:50:14.197
Such a stupid saying.
00:50:15.347 --> 00:50:19.887
Uh, muscle-ups is definitely something I've actually actively been working on.
00:50:20.148 --> 00:50:21.467
I think I'm getting pretty close.
00:50:21.538 --> 00:50:21.577
Okay.
00:50:21.577 --> 00:50:23.268
Bo- body weight has a lot to do with that.
00:50:23.458 --> 00:50:23.708
Yeah,
00:50:23.708 --> 00:50:23.737
it does.
00:50:23.737 --> 00:50:35.398
Uh, and, uh, muscle-ups and handstands, but I've been, uh, more focused on mobility drills right now,'cause I want to be...
00:50:36.228 --> 00:50:44.467
I wanna have healthier joints, and have experienced a lot of pain in the last few years, and tendinopathies that I am sick and tired of dealing with.
00:50:44.467 --> 00:50:52.047
So, uh, yeah, working on mobility and, like, joint, joint health is kind of a big focus for me right now.
00:50:52.047 --> 00:50:52.427
Yeah, it's an important one.
00:50:52.427 --> 00:50:52.447
Yeah.
00:50:52.498 --> 00:50:56.237
Um, I was talking to Coach Joel the other day.
00:50:56.737 --> 00:51:06.458
Um, you know, we were looking-- we were watching some other weightlifters on TV and, you know, some of their mobility abilities are just wild.
00:51:06.737 --> 00:51:10.768
I think we were watching Chinese lifters, which is, you know, really top tier there.
00:51:10.788 --> 00:51:17.827
And, um- It kinda dawned on him that he really wanted to put more effort into his mobility.
00:51:17.838 --> 00:51:17.887
Mm-hmm.
00:51:17.887 --> 00:51:22.568
And awesomely, like, even just doing the sport takes it so far already.
00:51:22.577 --> 00:51:22.717
Oh,
00:51:22.717 --> 00:51:22.998
yeah.
00:51:23.027 --> 00:51:29.047
But then of course, like, the added layer of attention- Mm is gonna go e- way further.
00:51:29.228 --> 00:51:29.577
Yeah.
00:51:29.717 --> 00:51:36.148
Um, a skill that I have been kind of flirting with, um, are bar muscle ups.
00:51:36.478 --> 00:51:36.918
Cool.
00:51:37.057 --> 00:51:37.427
Yeah.
00:51:37.557 --> 00:51:39.168
I have a huge hangup, though.
00:51:39.288 --> 00:51:39.588
Hmm.
00:51:39.887 --> 00:51:41.318
It's really high off the ground.
00:51:41.327 --> 00:51:41.827
It is.
00:51:42.018 --> 00:51:43.038
You- It's really scary.
00:51:43.047 --> 00:51:50.527
The first time I ever did a ring muscle up, I- that's what I found, is I got to the top and I was like,"Yeah, cool." And then I looked down and I was like,"Oh, shit- I'm like way up here."
00:51:51.478 --> 00:51:57.878
That's what I'm worried about, is the oh shit moment, and, like, just making sure that I don't, like, fall forward or something.
00:51:57.887 --> 00:51:57.907
Mm-hmm.
00:51:57.907 --> 00:52:04.467
I know that won't happen, but I, you know, when it comes to a new skill, there's, like, all these irrational fears that show up.
00:52:04.498 --> 00:52:14.137
But I've been watching lots and lots and lots of coaching videos around it, and just lots of different kinds of drills, and kind of sifting through what I think is gonna be the most useful.
00:52:14.148 --> 00:52:14.177
Mm-hmm.
00:52:14.708 --> 00:52:15.467
Um-
00:52:15.958 --> 00:52:19.268
This is a perfect example of what we started this conversation with, which is- Is it?
00:52:19.507 --> 00:52:49.527
that it, like, if my goal, quote unquote, is to get back to doing a ring muscle up, in the pursuit of that, I have also, uh, strengthened m- my wrists- Mm because I was getting there for a while on any pressing movement, um, you know, l- like two years ago, I would always grab wrist wraps, always, because I'd get these little electric shocks in my wrists, and it's like, man, I don't wanna, I don't want more tendonitis, so I would wrap them, and then keep training.
00:52:49.568 --> 00:53:04.447
Well, as a result of pursuing the ring muscle up, I've been working on the false grip, and doing these, like, drills with the rings, and doing the ITYW with the six-way wrist thing that I, uh, came up with- Mm, mm-hmm
00:53:04.447 --> 00:53:04.478
with the bands.
00:53:04.478 --> 00:53:05.327
I love that drill.
00:53:05.347 --> 00:53:07.177
And I do that before every single workout.
00:53:07.208 --> 00:53:12.458
And now I have not had a wrist electric shock for at least six months.
00:53:12.487 --> 00:53:12.967
Okay.
00:53:12.978 --> 00:53:13.617
Like, at all.
00:53:13.628 --> 00:53:14.677
So you're tracking pain,
00:53:14.737 --> 00:53:15.077
right?
00:53:15.088 --> 00:53:15.137
So that...
00:53:15.148 --> 00:53:33.297
Yeah, so that's the, the point I'm trying to get at, is, like, the metric or the goal is the muscle up, but there's all these other metrics that I can also point to that's like, just the pursuit of that thing, even if I haven't achieved it yet- Mm the pursuit is bringing in all these other benefits that can't be taken for granted.
00:53:33.498 --> 00:53:33.878
Yeah.
00:53:33.887 --> 00:53:34.217
You know?
00:53:34.338 --> 00:53:35.248
Most definitely.
00:53:35.288 --> 00:53:35.557
Yeah.
00:53:35.818 --> 00:53:42.438
Well, I think a good place to maybe end this conversation is for everybody to start thinking about what their current goals are.
00:53:42.818 --> 00:53:48.617
Maybe that's still in alignment with what you told us the first day that you sat down in this office, uh, with us was.
00:53:48.958 --> 00:53:58.715
And then what would be the maybe more obvious- measures of progress there, and then maybe think about maybe what the le- the less obvious ones might be.
00:53:58.826 --> 00:53:59.056
Yeah.
00:53:59.076 --> 00:54:02.545
What are some really cool byproducts that are coming from this effort?
00:54:02.686 --> 00:54:02.706
Yeah.
00:54:03.476 --> 00:54:03.846
Yeah.
00:54:04.956 --> 00:54:05.286
Yeah.
00:54:05.456 --> 00:54:08.666
Well, I, I think we should be careful not to have, like, opposing goals.
00:54:08.695 --> 00:54:13.856
You know, if somebody's going to a weightlifting competition, uh, they probably shouldn't be training like a marathoner.
00:54:13.996 --> 00:54:15.956
You know, they wanna train like a weightlifter.
00:54:15.985 --> 00:54:18.505
So there's, like, specific specificity there.
00:54:18.936 --> 00:54:26.565
Um, but even within that, you can look at other metrics that can still complement your primary objective.
00:54:26.576 --> 00:54:38.876
So i- if you're in the weightlifting example, for instance, if you are leaner but retaining muscle, you could be in a lower weight class, which could put you at an advantage- Yeah to your weightlifting, uh, competition.
00:54:38.905 --> 00:54:45.775
You know, like, so there's, there's other ways of looking at these various metrics that are still in alignment with your primary, uh, goal.
00:54:45.846 --> 00:54:52.346
Well, and if those metrics are working in the opposite direction than you are wanting, that might mean that we have to reassess what we're doing.
00:54:52.385 --> 00:54:52.675
Yeah.
00:54:52.806 --> 00:54:53.385
Right?
00:54:53.516 --> 00:54:53.635
Yeah.
00:54:53.635 --> 00:54:54.405
That does happen.
00:54:54.516 --> 00:54:54.686
Yes.
00:54:54.706 --> 00:54:54.865
Right?
00:54:54.865 --> 00:54:56.235
My sleep is getting worse.
00:54:56.905 --> 00:54:58.186
My stress is higher.
00:54:58.385 --> 00:54:58.615
Yeah.
00:54:58.615 --> 00:55:01.255
There's a lot of value- My energy is bad.
00:55:01.255 --> 00:55:01.266
Yeah.
00:55:01.266 --> 00:55:01.275
Yeah.
00:55:01.275 --> 00:55:04.846
We've kind of been all this whole conversation- talking, talking about positive metrics.
00:55:04.846 --> 00:55:06.496
Well, isn't that how coaching goes?
00:55:06.505 --> 00:55:06.525
Yeah.
00:55:06.525 --> 00:55:14.826
We're always trying to, like, steer towards the positive outcome- Yeah as opposed to pointing out the, the negative whatever- Yeah is going on.
00:55:14.826 --> 00:55:14.965
Yeah.
00:55:14.965 --> 00:55:15.396
Yeah.
00:55:15.456 --> 00:55:22.936
But it is important to know that, uh- Such a coaching thing even a negative trend, e- a negative trend is still kind of a victory because you've learned something, hopefully.
00:55:22.936 --> 00:55:23.295
Oh, yeah.
00:55:23.295 --> 00:55:24.476
It's useful, right?
00:55:24.476 --> 00:55:24.675
Yeah.
00:55:24.686 --> 00:55:25.846
It's useful data.
00:55:25.896 --> 00:55:26.166
Yeah.
00:55:26.266 --> 00:55:27.376
As is the InBody.
00:55:27.405 --> 00:55:31.945
I think that that's what makes it so interesting is that it's just, it is what it is.
00:55:32.215 --> 00:55:33.056
It's black and white.
00:55:33.085 --> 00:55:33.106
Yeah.
00:55:33.115 --> 00:55:34.096
You can't argue with it.
00:55:34.166 --> 00:55:34.425
Yep.
00:55:34.576 --> 00:55:35.036
Yeah.
00:55:35.715 --> 00:55:36.096
Yeah.
00:55:36.885 --> 00:55:37.226
Cool.
00:55:37.275 --> 00:55:38.965
Well, I've enjoyed this conversation.
00:55:39.206 --> 00:55:41.896
Yeah, I'm glad that- It's- like, fourth time's the charm.
00:55:41.905 --> 00:55:42.056
Yeah.
00:55:42.065 --> 00:55:42.525
We did it.
00:55:42.606 --> 00:55:45.235
Let's see if I can get it uploaded before- Okay something happens.
00:55:45.726 --> 00:55:48.525
And once it's uploaded, we'll know we were victorious finally.
00:55:48.545 --> 00:55:48.846
All right.
00:55:48.846 --> 00:55:49.126
Hurry.
00:55:49.126 --> 00:55:50.106
Let's not jinx it.
00:55:50.195 --> 00:55:51.056
Fourth time's a charm.
00:55:51.715 --> 00:55:51.936
All right.