#913 – FIRST TAKES: CrossFit Semifinals Programming // Shut Up and Scribble Ep #1

Will Plumber (00:03):

We’re live <laugh>.

Taylor Self (00:06):

Wow. All right. First show. So this is welcome everybody to shut up and scribble. This is the first, the debut of, uh, me and jr’s new programming show that we’re gonna be running on the seven podcast platform. So today we’re gonna be hitting our first takes on the 2023 semi-finals programming, giving you guys our thoughts. All right, so let’s just get into it. Do you wanna talk a little bit about semi-finals in general? Like what, what we’re trying to do here before we get into each event?

JR Howell (00:42):

Yeah, I mean, I think the simplest way to put it is what it is that this is the test to decide who goes to the CrossFit games. I think a lot of people, um, think of it as a screening process, which I think a lot of us do. If they’re gonna be certain tests, dirt and tests done are the people that succeed on the tests at semi-finals gonna be the same individuals that are capable of taking and doing well on the tests coming up. And they shouldn’t just be the random fitness to a group of six or seven tests and then go to the games and do something that’s not a progression. Mm-hmm. <affirmative>.

Taylor Self (01:22):

So essentially we’re just trying to find the right people to go to the CrossFit games and we’re gonna determine whether or not this programming, we think does that, um, accomplishes that goal of is this gonna take the right people? Um, and we’re just gonna break it down kind of in general.

Brian Friend (01:38):

And of course we have a limited perspective relative to the programmer. Yep. The programmer can see into the future and has some idea, if not a full picture of what is gonna be waiting for whoever manages these tests. Well, when they get to Madison in August, we can speculate based on what we’ve seen in the open the quarter finals, and now with the semi-final programming, what may be coming. And we can be hopeful that there are things that are coming that are challenging, but that the athletes who succeed in this to this group of tests have a high likelihood of being able to overcome

Will Plumber (02:14):

<laugh>. Do we have to read these now ourselves?

Taylor Self (02:17):

Oh, the donations? Yeah.

Will Plumber (02:19):

Who does that? <laugh>. I guess we need AI to read ’em out.

Taylor Self (02:24):

<laugh> dude chat. G p t for the donations.

JR Howell (02:27):

This is already, I mean this, I mean, this is already a comment from Barry simply because as Brian just said, the programmer also knows details that we do not still about these tests. Yeah. And that goes along with Barry’s comment. We don’t know if they’re pi, if they’re pirouette, do do three pirouettes in one box or if they’re gonna be do a pirouette hands in, walk 25 feet, do another one handstand walk again. Do another one handstand walk again. Walk again.

Taylor Self (02:54):

That’s what I think we’re likely to see, but All right, let’s get into it. You ready, Brian?

Brian Friend (03:00):

Yeah. I’m following your lead <laugh>. All

Taylor Self (03:01):

Right. <laugh> workout one. Let’s bring it up.

JR Howell (03:05):

Test one. How dare, how dare.

Taylor Self (03:09):

Oh yeah. Did I say workout or event test? Test one. All right. So test one individuals for time. We got a 3000 meter echo bike, then 84 feet of a hand overhand sled pull, then two K or 2000 meters on the AirRunner. Another 84 feet of a hand overhand sled pull thousand meters on the skier. And then finally a 92 foot hand overhand sled pull. General thoughts, JR Brian

Brian Friend (03:40):

Two. Are we sure it’s a sled?

Taylor Self (03:43):

Pull that back up. Will. That’s a good question. Hand over hand pull. Wow.

Brian Friend (03:48):

Because this is an element of, you know, that we’ll see throughout many of the workouts. You can read ’em one time and you might, you know, I have specifically thought about one or two of them in a different way than after I read it two or three times or had a conversation with someone that directed me to a little nuance of the way that it’s written. And there’s a chance that there’s, you know, there’s, there’s not a reason that they wrote it the way they did, but there’s also a chance that they did write it that way intentionally. Well,

Taylor Self (04:16):

Let’s speculate. What could they be pulling, if not a slut

JR Howell (04:19):

Return of the turtle.

Taylor Self (04:20):

Oh, wow. From rogue <laugh>.

JR Howell (04:23):

Yeah. So they could just load that up, just load that up and whatever the weight was 180 and they could do that. It may make more sense. You’ve got, you’ve got what I think is the material that those sandbags, sandbags are made up against, uh, um, surface go company flooring. Brian’s been down on a floor and felt it. I’ve never, I don’t know what that feels like if it’s comparable to, uh, stall mats, if it’s comparable to roll roll of rubber flooring. But that might take away some of the, oh yeah. Like my sled was just stuck and it really couldn’t, really wouldn’t move. There’d be no need for a concrete surface, a turfs turf surface. Yeah. I mean, I think that’s a really cool specula speculation.

Brian Friend (05:05):

And, and the flooring is a, you know, obviously a critical component anytime you’re pulling something. And in particular if it’s a sled or something where friction matters, it’s interesting that this, to me, it feels like this poll has to be somewhat difficult Yeah. To account for the time period that you’re gonna be spending on the machines relative to the total working time. Mm-hmm. <affirmative>, and I’m just not sure that this is one that the comparison event to event is gonna be that uniform, a comp or competition. A competition because I, I don’t know how you can guarantee the same level of friction in California as Orlando as um, you know, wherever it is in Australia,

Taylor Self (05:46):

Et cetera. And you know, truth, you told the temperature and humidity play a role as well. Humid, humid rubber mats quite a bit more difficult than a dry rubber mat. I, you know, we talked a little bit JR you mentioned how you weren’t sure if they would be pulling it on like the concrete floor in between the lanes or the spacings like they had in previous year’s regionals. And I tend to think that that’s likely not gonna happen just because that would make it so much easier on that smooth concrete. And then at the same time, look it from event to event or venue to venue, is that underneath, uh, surface gonna be the same? So I, I would imagine it’s gonna be on rubber and the turtle’s an interesting speculation. It may not even be a sled. And that’s something I didn’t even think about. Will you bring that workout back up

Will Plumber (06:31):

Jar? Thank you. We still can hear you. Yeah, I can bring it back up.

Taylor Self (06:37):

Okay. So Brian, I think looking at the workout, I wrote down a couple things. We talked about, you know, the format, I would call it a chipper and I would, I would call it a heavy chipper, um, due to the hand over hand sled pull weight. And I guess it’s my assumption that it’s gonna be heavy and pretty important in the workout. Maybe even a linchpin. Um, what would you call it? You, you putting this in the chipper category?

Brian Friend (07:04):

Yeah, I think it’s okay to, um, but in and in terms of the kind of the sticking points in the workout, to me that run jumps off the page. Yeah. I mean once you figure like we’re gonna see in the first round that there’ll be athletes who pull the sled or the turtle or whatever it is fairly well, and there’ll be some that struggle with it a little bit, you’ll settle. I think that in the run you’re gonna basically like settle into uh, a pack. Like by the time you get there you’ll kind of know these are the guys that move this sled as well as me. And then, but it’s tough when you’re on an AirRunner, like you don’t necessarily know how fast the person on your left to right is going. And if there are a few lanes down, you really have no idea. So you have to know, I think that if you have the chance to test this one can be really critical for the athletes to know how hard can I push on this run and still do the back, you know, third of the workout

Taylor Self (07:55):

Anytime you see over a mile of running in a workout. I think it just screams as that’s a huge part of the workout. I mean, I think realistically all of the mono structural elements are pretty important. Maybe the skis the least important. Um, Ooh. I mean depending on, depending on how much Yeah. The pulling, the pulling on the sled, right. I just think time under tension. I think the runs probably, I don’t know, I think there are gonna be a lot of people that, that make or break the workout on the run. Can you recover after going really fast on the run? Or are you laboring away at a slow pace and not able to make up ground or just falling behind? You’re thinking that skis really important just based off of the amount of hand over hand pulling in combination with that.

JR Howell (08:36):

Yeah. Like to me, I think the run, like the back half of the run is where the workout’s gonna start to take shape and you’re gonna start to see maybe who’s in contention or not. But I do think you’ll see some people, um, disrespect the sled ski sled. Mm-hmm. <affirmative>. So those three movements being back to back. Ah, yeah. Yeah. I think you’re gonna see some people implode on the last 500 meters of skiing and then get to that last hand over hand do halfway and just almost get to lactic threshold and then someone else will pass ’em at the end.

Taylor Self (09:08):

And that’s, that’s interesting cuz then that brings into conversation the sled technique and what the standard is for pulling it. I mean, me and you talked a little bit about yesterday, that hip drive technique where you have a double grip and your arms are extended and you pull the rope to your hips while you extend your hips and then reach and get more slack. And for me, I can pull like that all day and it’s almost entirely metabolic rather than becoming muscular fatigue at any point.

Brian Friend (09:31):

So this is like, you know, in some of these workouts we’ll see that it seems like details were omitted. In this case a specific detail was included. It, it says hand over hand. Hmm. And, and if it’s ha if it says hand overhand and it’s not hand overhand, why, why would you write it that way? If it is hand overhand, how are you planning to mandate or enforce that mm-hmm. <affirmative>, what happens if I start doing that hip thrust? What’s my, what’s the, what’s the judge’s directive and how to address that with me?

Taylor Self (09:57):

I, I wouldn’t even know how to begin to standardize that. I mean, JR you did it at crash.

JR Howell (10:03):

Yeah, I think the people who have reached out to me to ask me what we used for the standard, I’ve told them that we made the athletes keep their feet on a red line. Mm-hmm. <affirmative>. So they were not allowed to walk backwards and use their counterweight to pull the weight at any point. Other than that, as long as their feet stayed on the line, they could use any technique with their hands that they wanted. What we did tell them was if their feet ever came off of the line, they would have to go down and push the sled back to the last 10 foot section they completed and then continue their pull.

Brian Friend (10:37):

I and I like that if you are able to put some 10 foot markers or eight foot markers or whatever on the floor, and if you deviate from the intended standard, which reads its hand over hand, that that’s a penalty. You gotta go back out on the floor, push it back to the last one, you successfully completed it and then pull. That’s exactly what I’m talking about. If that’s something that’s been thought through and there’s an easy to understand and enforce penalty for someone who deviates from the expectation, I love it and push it.

Taylor Self (11:03):


Brian Friend (11:03):

Not, I’m concerned.

Taylor Self (11:05):

I think, I think if that’s the case, then at the same time pushing the sleds gonna be a whole lot harder than pulling it on rubber. Anytime you have any downward pressure on it. Like if you think just simple mechanics, if you hook the, the rope up to it and you’re pulling, there’s no pressure downward on the sled. It’s all directed this way. Whereas if you’re pushing in, in, in any way, there’s gonna be downward pressure, it’s gonna make it a lot harder.

Brian Friend (11:26):

And it’s a turtle, you gotta pick it up and take it back.

Taylor Self (11:29):


JR Howell (11:30):

What do you gotta think about the flow on that? Do you think that the echo bike and the ski will be on one end and then on the other end you’ll have the runner, they’ll be a rope attached to both ends of whatever the object is they’re pulling, they’ll get off the bike, they’ll run down.

Taylor Self (11:46):

Yeah, probably they’ll

JR Howell (11:47):

Pull, they’ll get on their runner, they’ll run back down, they’ll ski and then they’ll pull to the finish.

Taylor Self (11:52):

That makes the most sense.

Brian Friend (11:54):

It it possibly, the, the thing is if there’s you, the way you’re describing it, there’s a rope on both sides of the object, right? So as I’m pulling it from, you know, uh, I would do my uh, bike, I’d go down the other floor, I’m pulling it that other rope, is it gonna be, uh, like how confident am I that it’s gonna uncoil in the way that I want it to not get in the way of someone else is not, not up and be dragged to the side. So that what I think is more likely is that there’s one that, there’s the layout that you talked about with the, the bike and the ski near the rig and the runner near the finish line and you bike the rope’s already laying there for the first one. You pull it down, you do the run, you walk the rope, your own rope back down and it’s somehow it’s on this object, it just swivels easily. Like it’s a

Taylor Self (12:38):

Turtle. Then that eliminates that.

Brian Friend (12:40):

I know, but that I’m saying like, if you’re thinking about logistics of it, these are things that you’d want to implement. It could be that it’s like a carabineer and there’s a loop on one side. You unloop it, you put it on the other side and then you walk it all the way down, you pull it back, you finish the ski, you walk it down and then the extra eight feet is to pull it not just to the first line, but all the way across the finish line.

Taylor Self (12:58):

We can probably assume it’s gonna be none of these. I wonder, you know, it’s <laugh> likely the dog ladder.

JR Howell (13:04):

Actually I wonder that one on the right similar to the rope chipper sl,

Taylor Self (13:08):

You think so?

Brian Friend (13:10):

And if they did

Taylor Self (13:10):

Swivels pretty easily, it swivels pretty easily. So if you’re just turn, if you just get, like if, if you run down to one end and it’s facing the other direction, you just give it a tug and it spins towards you.

JR Howell (13:20):


Brian Friend (13:20):

Or if there’s just, there’s that one lip on this one. If there’s a dual lip, if there’s a lip on both sides and you can hook that thing in and out and you could do it the way I just described.

Taylor Self (13:28):


JR Howell (13:31):

Yeah. Whatever the sled or whatever the object is that they’re gonna be pulling hand over hand. I think what we can assume is that when the workout is over, I would be shocked knowing Boz is like, um, affinity for odd objects and his interest in strongman. I would be really surprised if we walked away saying, oh, the sled really didn’t matter, or the pole really didn’t matter. I think that it really will matter.

Brian Friend (13:56):

It will, could it be the, the alpaca sleds?

Taylor Self (13:59):

I I thought about that. If he was like, yeah, let’s bring the alpaca sled in.

Brian Friend (14:02):

I don’t think they could get ’em everywhere.

Taylor Self (14:04):

That’s, yeah,

Brian Friend (14:06):

It would be cool, but I don’t think they could do it.

Taylor Self (14:08):

What do you think Jr about the, the meters for the echo bike versus a calorie? I mean, I know they couldn’t make it look pretty in that format, but could they put it somewhere else?

JR Howell (14:16):

Uh, to me, just whenever you’re doing specifically that machine for distance and not for calories, the amount of time that you’re gonna lose or gain from five RPMs less is, is almost negligent.

Taylor Self (14:32):


JR Howell (14:32):

Yeah. And I don’t think that should ever be the issue. I, I told someone the other day, I I would be okay if we never did anything for distance again on a machine and it was only calories

Taylor Self (14:43):

Aside from running or they just ran not on a machine.

Brian Friend (14:47):


JR Howell (14:47):

Yeah. Yeah. Um, and you know, we can get to this later about the first and last event having Echo bike and while sometimes there isn’t another substitution, I think there’s a lot of utility with biking in general. Yeah. First event last year right back, you know, was Bike to Work. Um, I was kind of surprised seeing the last workout that the echo bike wasn’t just biker and it wasn’t just biker runner skier. Yeah. Um, but yeah, I mean I, I think there’s probably a handful of people, there’s a handful of competitors that this is an event they’re gonna win and whether they think there’s another test in the weekend that they’re not looking so much forward to, there are gonna be a handful that don’t care about just getting off the bike at the same time as everyone else. They’re gonna push the pace, they’re gonna dictate pace from the beginning and I think they will be a little bit more aggressive

Taylor Self (15:44):

Time domain.

JR Howell (15:47):

I think it’s gonna be high teens are gonna win it unless the slip really, unless the handover hand is just way harder than I am giving it credit for. And it’s, it’s easy to be wrong because we really don’t know anything about it. I, I think it’s, I I still think it’s high teens.

Taylor Self (16:01):

I think it’s probably mid twenties.

Brian Friend (16:03):


Taylor Self (16:04):

Have you had anybody? Well,

Brian Friend (16:08):

I don’t know man. I, I

Will Plumber (16:09):

Maybe like this JR what are you allocating for each

Taylor Self (16:11):

Spot? Okay. Okay. Well we’re, here’s here’s the other thing. Here’s the other thing we have to, we have to notice it’s the same distance for, for men and women.

Brian Friend (16:20):


Taylor Self (16:20):

So on the skier and the echo bike especially the times are gonna be a bit different between women and men. So I think we can assume women are gonna be a little bit closer to the cap and men will not, I think women are most likely mid, mid twenties

Will Plumber (16:35):

Jr. If you’re looking, if you were looking at this, what would you allocate for each of these?

JR Howell (16:38):

If I just did 4 84 on the machines and then three minutes for the sled, that’s 19, right?

Taylor Self (16:47):

Three minutes, three a minute for each sled.

JR Howell (16:50):

Correct. Yeah. And I hope that it’s longer. I hope it’s more like each sled takes two minutes or each sled takes three minutes. But doing a lot of hand over hand, doing a lot of hand over hand at different weights. Seeing a lot of competitors do it too. I mean, there’s some people that can, can do 90 feet in, you know, less than 30 seconds. I don’t think there’s gonna be anyone in this field that can really manhandle it like that, but who

Taylor Self (17:14):

Knows? Is it? Yeah. But, but I mean, when you’ve seen that, that’s been on turf. Yeah.

JR Howell (17:20):

Uh, or or Brent on the last sled handover hand sled at the games, which was what, five blues maybe Six blues

Taylor Self (17:27):

And what Surface was

JR Howell (17:28):

That? Yeah. And that was a tennis court. So yeah, I I think we can assume this is gonna be, this is gonna have the most friction <laugh> of, of any pull that we’ve seen in a competition.

Taylor Self (17:37):

Yeah. I think it’s gonna be pretty heavy. I mean, I looked at it and I, I was like, okay, that’s a heavy implement.

Brian Friend (17:43):

Yeah. The, the que the answer to this question is it depends on what you’re pulling it across, how far you’re pulling it and, and whatever else. But I do think that it’ll be relatively heavy and there will definitely be some people that struggle with it. Um, yeah, I was thinking that on the, on the far end Taylor, that like, um, where JR said 4 84, I was thinking like five ten five would be like the upper barrier or the slowest barrier for, for most of these athletes. And that leaves 10 minutes to figure out the sled, which seems like a lot of time to me, you know? So I think everyone, like, I think the intent with this time cap is for everyone to finish or get Dan close to it.

JR Howell (18:19):

And I really like that because Boz has talked about it before, but having a really long workout where some people can just wait on the time cap and maybe save some of that upper body pulling. Like I’ll just, I’ll just kind of take it easy and that last 94 feet I don’t have to deal with. And then when I get up on the rings, um, I’ll feel it less, you know, than, than all these people that crush themselves. Just to finish that last hand slip,

Taylor Self (18:44):

Do you think there’s like a linchpin sticking point of the workout? I, I, I feel like the run the run generally and then also the handover hand SL pool,

JR Howell (18:55):

I actually think it’s, I think the workout’s gonna start on the ski.

Taylor Self (18:57):


Brian Friend (19:00):

Per, I, I think more of along aligns with what you said a little while ago, JR I think that towards the back end of that run is where the athletes are gonna start to have to make a decision about, I know how hard they can push or not, but I, I think most of the athletes will manage the ski. I think we’re gonna see some people that the thing you described happens on that last sled and they will get passed not just by one person, but I bet we see people in heats get passed by several people.

Taylor Self (19:30):

Good workout overall I like it.

JR Howell (19:34):

Yeah, I really like starting the workout. I mean I programming competitions, uh, you know, once I’ve put the long on Sunday just to mix it up a little bit. But I think in general it, it’s good to set the tone with something long early.

Taylor Self (19:47):

I like that too.

Will Plumber (19:48):

Brian, does this qualify for your long workout? I think if most people are gonna be hitting underneath your time that you laid out, right, that you’d wanted to see.

Brian Friend (19:56):

Yeah, I was hoping for like 25 plus for everyone, 30 plus for, for some, I think this is gonna more be along the lines of what jr’s expecting, you know, 19 to 22 kind of for the men and maybe 21, 22 to upwards of, of close to the time cap for some of the women.

Taylor Self (20:16):

I, I put 18 minutes in that article or 18 minutes or more. So I think this ma this makes me happy for the long test. I don’t know, uh, it all depends on the sled. I, I feel like it’s not, I don’t, I don’t feel like there are gonna be very many people going sub 20, but we will see

JR Howell (20:35):

What’s gonna be really interesting not to try to jump ahead too much, but is Linda gonna turn into like the second long workout? Is it gonna turn into people getting time capped and people taking 16, 17 or getting capped and then, then we have two workouts over 15.

Taylor Self (20:53):

I think Linda’s gonna be longer than the 2018. Linda

Brian Friend (20:57):

<laugh>. Yeah, I think so too.

Taylor Self (20:59):

Let’s go

JR Howell (21:01):

Jump into two. Yeah, let’s

Taylor Self (21:02):

Go to two.

Speaker 6 (21:04):


Taylor Self (21:06):

Do you think intervals? I love it.

JR Howell (21:08):

You wanna read it out?

Taylor Self (21:10):

Yeah. So we got test two as many reps as possible in three minutes. I’m gonna, I’m gonna read it out the way I would’ve fucking written it because I get really frustrated when I just see that one block. So it’s gonna be three rounds of three minutes of work, one minute of rest. So the workout’s gonna end at the 11 to minute mark. There’s gonna be nine total minutes of working time, two rest intervals in between the first and the second interval. So we have three rounds, three minutes on, one minute off or three minutes on, one minute off or three sets. You’re gonna buy in each interval with five ring complexes and that’s gonna be one toter ring, one muscle up plus a ring dip. So I think what I’m assuming is that you’re gonna jump up to the rings, you do a toter ring, you do a muscle up and after you lock out at the top of the muscle up you redip to the shoulder and then perform a ring dip and your rep is complete.


And that’s one ring complex. You have five of those, then you’ve got 20 alternating single egg squats so it doesn’t say alternating. So maybe it’s 10 on the right, then 10 on the left, like the teams, that’s something we can speculate on. But we’ve got 20 single egg squats and then max burpees over the box and men are gonna wear 20 pound ruck, jump to 30 inches or get over 30 inches and women are gonna wear a 10 pound rock and get over 24 inches. And again, it doesn’t really specify how we’re getting over the box. So score’s gonna be total number of burpees at the end of all three rounds?

Brian Friend (22:40):

Well, well yes. It says as many reps as possible. We don’t know if they’re gonna count the 25 rep buy-in or not. So this score could be, but you know, ultimately yes, whoever does the most burpees over box will win this workout. Yeah.

Taylor Self (22:55):

JR what do you think about that first piece, the ring complex? Do you think I’m reading it correctly? They perform a muscle up and the muscle up is finished when you lock out and then they go back into an additional ring dip?

JR Howell (23:04):

Absolutely. I don’t think there’s gonna be any requirement to have the ring make contact with the bicep or the shoulder on the muscle up portion, but absolutely, that’s what I can imagine they’ll be looking for on the ring dip part. It doesn’t say it has to be strict. So I assume that most people are gonna be practicing it both ways, but I think Kip would be a fair assumption there.

Taylor Self (23:26):

How do you think they’re gonna standardize that? You know, last time we saw ’em, they had the red strap in competition in the back of your shoulder blades had to touch the red strap at the lockout. Is that 2017?

JR Howell (23:36):

Yeah. And that’s the last time we saw ring dips. I I don’t, I don’t expect them to have that strap up there because the muscle

Taylor Self (23:43):

Up muscle up. Yeah.

JR Howell (23:44):

<laugh>. So, um,


Yeah, that, that’ll be, that’ll be interesting to hear what they, what they’re told on Thursday. Right. Um, because that’s as far as we know when all the rest of the details are gonna be announced as far as movement standards and, and workout flow. What jumps out to me in this workout after seeing all the tests come out is that although there are three tests that have running that have bounding, we have no jump rope. And I was one of the people that initially said, ah, I think these burpees are get overs like 2017 finale assault bike burpee get over 30 and 24

Taylor Self (24:23):

Using the

JR Howell (24:23):

Hands sandbag to shoulder. Right. And I thought that there would be great interference there, right? You’re hanging for about 40, 45 seconds, then you do some pistols, then you go to the burpee and you press off the ground and you press onto the box. So there’s just so much interference there with pressing, right? You’ve got the muscle up, the dip, the burpee and the get over with the hands. But after seeing no jumping and knowing how much Boz values that, I’m starting to think that they may be box jump overs and not

Taylor Self (24:56):

With no touch or just ju touch the feet at the top.

JR Howell (24:59):

Yeah, yeah. Like, yeah, just games boxes, you know, wider boxes but no use of the hands and jump instead, the only thing is just like that terminology, right, for the teams it says box jumps alternating here it says burpee over box. The word jump is not used at all. So I, I think that’s purposeful too. Like, you know, Brian said, I think that there may be something to the coness of leaving certain words out and making people wonder

Brian Friend (25:25):

And it’s the same principle can apply to the pistols or the single leg squats. Is that the way they were written in the teams? We understand to mean that you’re doing all of ’em on one leg and then all of them on the other leg. I mean that’s what it says, like one leg too. Here it says 20 single lake squats and the, the contrast implies a difference. So it doesn’t, even though it doesn’t say alternating because they wrote it that way for teams, it seems strange to me that they would write it this way and and then mandate one leg, then the other leg. Do you think

Taylor Self (25:54):

That they would allow people to just go straight through a round on one leg and not do any on the other?

Brian Friend (26:02):

No, I don’t think that they would allow that. No. I, but I’m saying I think that they would’ve written 10 si 10 single leg squats, leg one 10 single leg squats, leg two if it was gonna be that way.

Taylor Self (26:11):

So we can assume it’s alternating <laugh>.

JR Howell (26:13):

I think,

Brian Friend (26:14):

I assume it’s not 10 and 10 <laugh> it’s

JR Howell (26:16):

10, 10,

Taylor Self (26:19):

Maybe they do five on the right advance, five on the left advance, five on the right, advance five on the left. Who knows,

Brian Friend (26:25):

Maybe with maybe with the ruck on it makes sense to, to force ’em to do five in a row instead of 10 in a row. And I like that they found in 10 in testing that 10 was too difficult,

Taylor Self (26:34):

Too aggressive. Yeah.

JR Howell (26:35):

Yeah. Um, Taylor is, is this, is this remnants of 2018 threes. We have that in test one with some weightlifting in between. Do, do you consider this GG G or do you think this is still not GG g because they’re moving with the put on their body.

Taylor Self (26:56):

It’s a gray, i it’s a gray area to a degree. I think when we think weightlifting in the general sense, at least the way CrossFit describes it, is that’s moving an external object around your body. And when you’re putting a weight vest on or a gore on, you’re not moving it around your body. It’s becoming part of your body and you’re still moving your body through space or around another object. So I would still consider it gymnastics. I would consider it a Triple G workout. A triplet, um, gymnastics. Gymnastics. Gymnastics for sure.

JR Howell (27:28):

Brian, are you, are, are you guys thinking a minute for burpees for the fastest people or 90 seconds for

Taylor Self (27:34):

Burpees? I think between, I think, I think for the best 90 seconds for sure. Yeah.

Brian Friend (27:41):

Um, yeah, I think, I think that too.

JR Howell (27:44):

That’s a lot of burpees.

Taylor Self (27:45):

It’s a, yeah, it’s upwards of upwards of maybe 20, around 60.

Brian Friend (27:51):

I I I’m really curious about the sustainability a across three rounds. Like I, I think the best people can certainly get to the burpee box kit over or over box in 90 seconds. In round one. But I don’t know, I like, I don’t know what the fall off’s gonna be. Is that 90 seconds gonna be 95 seconds in round two or is it gonna be, you know, 110 seconds?

Taylor Self (28:14):

I, that’s interesting. I, I wrote the question, what is this testing for this workout? And I put in their gymnastics pulling, squatting and I put in recoverability. And I think the athletes who train intervals are high power output, high power output, recover for a short period of time, consistent high power output, et cetera, repeat they’re gonna do really well. Um, I think there will be athletes that hold a really similar pace, but at the same time under competition, when you’re forced into an intensity that’s higher than something you know, you can recover from, I think we’re gonna see a lot of people fall off and a lot of people blow up. For sure.

JR Howell (28:52):

One of the things I’m really gonna be looking out for is, you know, when, when, if you see this workout without the ruck, then everyone says, well you know, this is gonna favor the smaller guy. You’re gonna favor the lighter guy or favor the more nimble guy, you know, which is typically the smaller athlete. And what I don’t think a lot of people really understand is that once you add a vest or once you add a ruck, what you’ve done is actually given the bigger athlete more of an advantage than they would’ve had previously. If you go out on a run and you’re 195 pounds and I go out on a run at 1 75 and we both wear a vest, that’s gonna beat me up much more than it’s gonna beat you up. And I think that people who are already on the heavier side, they’re gonna feel that external load a little bit less than someone with shorter stature. I really think it’s kind of clever in that way, that it is kind of balancing what a lot of people would see as a small, small athlete’s workout.

Taylor Self (29:47):

And do you think it’s right to balance a small athlete’s workout with, to balance it more towards the heavier athletes when you have something like Linda or something like the first workout or the max snatch?

JR Howell (29:58):

Yeah. And that’s, that’s a.

The above transcript is generated using AI technology and therefore may contain errors.

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