BREAKING: Live Shows from Miami — Come Pre-Game With Us // Shut Up & Scribble Ep 27

Taylor Self (00:03):

Real quick before we do anything, just want to share with you guys something crazy. First off, it’s been a week of being canceled and things aren’t that bad. I will say this. A new study came out amount concerning protein. So previously scientists and nutritionists have, oh, you can’t consume more than 40 grams of protein at a time. You’re just going to pee it out. It’s not going to do anything. And this new study comes out that says, within an hour after intense exercise, you can consume potentially up to an unlimited amount of protein or let’s say a hundred grams, and it increases your immediate anabolic response and that sustained hormonal response to your exercise. So I just we’re past 30 seconds, I just fucking yam. I would say probably about 80 grams of protein. That’s all I’ve had to eat today. Got home at one 15, was going to stuff my face with some beef and rice, but I didn’t have time. So I took this bad boy. I filled it three quarters of the way up with protein powder, one quarter of the way with milk and got after it.

JR Howell (01:16):

That’s thick. This is a very viscous, shaky, made,

Taylor Self (01:19):

Super viscous. And with that,

Speaker 3 (01:23):

Ladies and gentlemen up, this is the,

Speaker 4 (01:30):

So keep the political commentary to yourself or as someone once said, shut

Taylor Self (01:35):

Up and scribble.

JR Howell (01:50):

Welcome to shut up and scribble the most viscous of all podcasts. Hey,

Taylor Self (01:54):

Shut the fuck up Rice. And it was good. First off, Lizzie buys this where I bought it, this bougie ass 50 50 kine protein blend. It’s amazing. Now I’m going to crush my second one of these for the day,

JR Howell (02:05):

You know what I’m saying? Increase some gastric motility there with some caffeine.

Taylor Self (02:09):

Gastric motility or mobility. Gastric mobility. Dude, my colon is eating more.

JR Howell (02:14):

Motility. It’s motility. Motility with a T.

Taylor Self (02:18):

Yeah. Why is it motility, not mobility? I would say if my colon, it was if you compared my colon to a car, mine would be the kind that’s half out of the garage. It’s not in all the way in the garage, bro. It’s half out.

JR Howell (02:42):

I think the adjective mole is like movement

Taylor Self (02:46):

Simply. Damn. Alright, cool. We’re going to make a couple announcements. I think two weeks ago I was pumping shit up. I was like, we’ve got some crazy announcements coming up and then the announcement was me getting canceled and that wasn’t supposed be the amazing announcement. The amazing announcement is we’re going to be doing live shows onsite at Guap Palooza. It’s going to be a twist on kind of this college game day esque format of show where we’re doing picks to start the day 30 to 45, maybe an hour long show before the event start. I think maybe on Saturday we’ll be going while the slap dicks are starting the competition. Maybe, maybe not. So we’re doing live shows. It’s going to be sick. We need everybody that’s at water palooza. If you f with our show, even if you don’t, if are excited about crossing, if you hate Taylor or you think I’m really boring, if you hate show up, you can throw either one rotten vegetables at me on a stage. Whatever you want to do, dude, we need the audience. We need to fire the heat up. We’re going to be pumping up the workouts, talking about ’em, talking about who we are picking for the days’ events. It’s going to be sick, it’s going to be nothing like it.

JR Howell (03:58):

There’s already a couple workouts out. We’re still, I mean, it starts in the 11th and I actually was curious, I asked Pat this, I was like, do you feel like these have come out a little bit early? He said he thought it was about the same as it’s usually been. I kind of wondered if the partnership with the PFAA was just like, Hey, can you start to get these out earlier? Can we have all the details? Can we have all the workouts? And that was just something they vouch for. So it’d be interesting to see if we have all the workouts and details by the time we get down there to start or if there’s still going to be some unknowns if the final’s not going to be announced until the last day or all that kind of stuff.

Taylor Self (04:34):

Listen, sorry, wrong comment. What’s up, Zach? Shut up, dude. We’re going to do it better. I’m sure they do a great job, but this is our test run. We’re running it at Water Palooza. We’re going to kick it. We’re going to kick it out of the park. And then just imagine, dude, we have this format of show that kicks off the day’s competition. There’s nothing going on for you guys to be excited about except for us talking about athletes. It’s going to be sick. If we could get Lee Corso to just put a big helmet on of Pat Verner’s face, that would be even cooler.

JR Howell (05:08):

We can get sev on to do that from his palatial state, from

Taylor Self (05:12):

His AL State. Okay, so that’s announcement number one. Announcement number two, I am going to be running affiliate classes at 7:15 AM Friday, Saturday, Sunday at Water Palooza at CrossFit, Wynwood, Noah

JR Howell (05:28):

Noah’s Jas, then right?

Taylor Self (05:30):

Noah’s dad’s gym. It’s going to be an hour class. Me and another coach, I’m going to have an assistant coach there. Me running these classes. You’re going to get to work out with JR Howell and Pedro the great. So we’re getting our fricking fitness in every day, 7:15 AM getting that fricking ish in. And if you show up to take one of these classes, you’re going to have to pay a drop into Wynwood, which is what it is. But you’ll get a free month of SMTP limited to one month. Meaning if you show up all three days, I’m not giving you three months, but you get a free month.

JR Howell (06:00):

And I’m working on Hiller too. He has this firm policy where he doesn’t make decisions to do anything over 48 hours in advance. That’s just how he lives his life, which ridiculous. So I told him I’m going to keep asking him every single week if he would go to Waap Palooza and crash with us. And so yeah, he’ll be in those classes too because I’m not going to let him turn down a workout.

Taylor Self (06:19):

Yeah, it’ll be sick. So come get a fricking savage workout coached by me and my other coach. Listen with this fucking bullshit. Fuck you. That’s not true. And also, yeah, this didn’t trademark SMTP. You can’t trademark that. So I can say that all I want and I have until technically January 12th because this guy has been so generous. We’re not going to take that long. We have some ideas. We have some potential names. Maybe sooner than later you guys are going to find out, but we will for sure have a new before Water Palooza. I hate the word fucking brand. God, I hate that. Just real quick before we start, I know I’ve been talking for a while, but I saw this post by Proven and Nick Johnson, I’m sure he’s a great guy, but the Post was talking about how we’ve got all these sweet initiatives to continue to grow the brand, and I’m just thinking like, who gives a fuck about your brand growth? Give me a cool workout, bro, and shut up. So it’s not going to be about the brand with SMTP, it’s about giving you guys the best fucking training you can possibly get anywhere else. It’s my favorite thing to do. I love working out. I love programming workouts. I love coaching workouts. I love doing workouts.

JR Howell (07:38):

You know what else you love

Taylor Self (07:40):

Saying Fuck

JR Howell (07:41):

You. Love the CrossFit journal. I love journal. And if anyone saw our late teaser post made by the great Pedro, it was a Adam and Eve depiction of Taylor and I with none other than Savon trying to lure us to some forbidden fruit. If

Taylor Self (08:00):

You were Adam and I was Eve, would you fuck me? Sorry. Was that too far?

JR Howell (08:06):

A little too far? Yeah.


Anyway, yeah, something that we kind of want to start doing is we want to start doing a reading, a reading from the Old Testament, AKA, the journal. So we kind of want to start this segment at the beginning of each show. We’re really into programming. There’s a lot of stuff out there in the journal written by Greg about programming, about what it should look like, and that’s what we do here. So we’d love to pick a quote, pick a paragraph, pick something we can dig into, stay there for a few minutes and then move on each and every week.

Taylor Self (08:41):

All right, jr, I did not read this yet. You read it? Is there anything that you wanted go? I

JR Howell (08:45):

Did. I did not read it actually.

Taylor Self (08:46):

Oh, you didn’t? Okay, Savage then let’s go. Alright, introduction, CrossFit journal. If you guys are looking for some of the best journals, specifically, if you’re looking for a lot of stuff written by Greg, there is a journal article called the Glassman Chipper and the Glassman Chipper part two, and I think they have 50 articles each that Greg wrote Awesome stuff. Lon Kilgore is also another amazing author of the earlier articles. So we’ll start with this introduction, the

JR Howell (09:12):

October one. I’m going to interrupt you one second because I’ve been bombarded with a couple text messages about where we’re doing the podcast. We will be doing the podcast at Waap Palooza, at the venue on the stage,

Taylor Self (09:23):

The podcast stage.

JR Howell (09:25):

Yeah, so if we mess it up, everyone’s going to see it.

Taylor Self (09:30):

Yeah, look, we’re not going to mess shit up, dude. You can throw Rotten Fruit. We’re going to be cooking burgers and dogs. Dude, we’re going to have some Oscar Meyer weenies on stage, grilled up, ready to go. Just kidding about that. But it’s going to be fun. It’s going to be like tailgate vibe. We’re psyched about it.

JR Howell (09:45):

Alright, so for the online listeners, a theoretical template for CrossFits programming written by Greg Glassman. What year is this from?

Taylor Self (09:53):

This is from 2003, February, two years after CrossFit made its debut on its website debut.

JR Howell (10:02):

Alright, so let’s not try to put everyone to sleep. Let’s just you pick a paragraph that you think has gold in it and then we’ll just break it down.

Taylor Self (10:11):

Well, I haven’t read it, so how am I going to know which paragraph has gold in it? Bro, come on dude. All right. I’m just going to say template macro view. Let’s start here. In the broadest view, we see a three day on one day off pattern. We found that this allows for a relatively higher volume of high intensity work than the many others that we’ve experimented with. With this format, the athlete can work at or near the highest intensities possible for three days straight, but by the fourth day, both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity. Intensity is power, intensity is power. Intensity is power. This is the most important aspect of your training. After you have hammered home, your mechanics and consistently can perform your movements with good mechanics. If you’re not working out with intensity, if are missing the point of CrossFit, you’re not doing CrossFit. So three day on, one day off opinions, say I train Monday, Tuesday, Wednesday, rest Thursday. Sometimes I might do a little something. I train Friday, Saturday, and I rest Sunday. So theoretically that would allow me to get even more intensity than three on one off, because I’m not going three on every block. I’m going three on, one off, two on one off, and alternating.

JR Howell (11:26):

Sure. Yeah. And I think I do it a little bit more based off field. I think it’s safe to say that my training volume is significantly less than yours, and I’m especially not moving as much external load as you are from day to day. So I usually feel like I could do four days, but if I do four straight days, like you’re saying, it’s typically very low impact and very non load bearing. So it might just be some cyclical work on machines. It might just be body weight gymnastics yesterday or Yeah, yesterday actually Chase sent me a workout and I was a little bit beat up and I did it with the class and between the two workouts, it was bike row, push up, pull up, air squat, burpee. So very, very low impact type training. What’s interesting to look at, those of you that can’t see it, if we scroll down to this sample template to kind of break down what Taylor just read about, if you really push it needing a day on the fourth day because your CNS and your body is probably pushed past its limit, let’s just look at that.


So it has day one, single modality, mono structural only, day two, gymnastics and weightlifting, day three, MWG, really simple, right? So let’s just say Monday is 10 k run. Tuesday is Elizabeth, of course with squat clean because that is Elizabeth. So squat, clean, ring, dip, and let’s just say that Helen Day three is Helen with Sure. That’s awesome. Rowing, Helen, very classic days. So you’ve got a single modality, mono structural, a classic couplet, classic triplett, two days of running. But yeah, one day was long and slow. One day was short and fast. If you’re hitting those at a hundred percent effort, you’ve hit what they used to call a medium time domain, you’ve probably hit somewhere closer to the short time domain and then a long time domain. For a lot of people, Thursday needs to be a day off there. Oh yeah.

Taylor Self (13:36):

Cool. You know what I also love about this is you see, okay, this first block M is your single, it’s each block. Theoretically here it looks like single modality, couplet, triplet, which is so classic, CrossFit and so simple, and each three day block is going to alternate. Okay? On this first one we have our single modality is mono structural. The next one, it’s going to be gymnastics and the one after that’s going to be weightlifting. So we’re staying varied. Our first couplet is gymnastics, weightlifting. Our next is mono structural weightlifting. Our next is mono structural gymnastics also. Super cool. So you have,

JR Howell (14:13):

Is that cool or is that not constantly varied? Let’s get into that.

Taylor Self (14:18):

So are you saying the structure of variance is not varied?

JR Howell (14:24):

Sure, there’s a lot. It depends on who you talk to and it’s like a discussion. You can go down so many rabbit holes, but is part of the variance not being varied? Sometimes I don’t really subscribe to that, but I think a lot of people do. We’ve talked about stretches before and we went back and found some where three straight days of a block would be a 20 minute am wrap of a weightlifting movement and a gymnastics movement. So having three straight 20 minute am wraps of couplets with weightlifting and gymnastics, how is that constantly varied? And then someone may push back and say, well, you never know. Sometimes you may have to do something like that, and that is the variance. The fact that it is redundant and not varied causes the variance. So I’m interested in the semantics of it a little bit.


From your standpoint, would you ever do something like this? It’s very easy to see this chart and say, okay, I see what they’re doing now. They’re making sure that you get in like a heavy day because typically a weightlifting single modality day is going to be a heavy day and want to make sure you go long with something aerobic and want to make sure that you’re just focusing on your body weight. Like if we do 30 rope climbs for time, maybe that’s the single modality gymnastics day. Do you think something that patterned is good now or do you think that only holds up in 2003?

Taylor Self (15:50):

What holds up in 2023?

JR Howell (15:53):

Do you think that this sample of that kind of a, okay, I know what’s coming, tomorrow’s not going to be a mono structural movement. We just did one today. Do you think that kind of pattern holds up 20 years later?

Taylor Self (16:07):

I think this pattern for GPP, this as written for GPP, you could do this on repeat for what is this, 10 days. You could do this on repeat for a month, and that is probably about as effective of fitness program you can write. Then what you could do for the next month is you could make each three day block kind of undulating in terms of which day the single modality is on or change the single modality. It’s not necessarily like, it’s not a 10 k run. Let’s say your single modality, mono structurals intervals, your single modality weightlifting is grace. Your single modality gymnastics is 50 strict handstand pushups for time or jt, I don’t know if you’d call that a triplet or not, but it’s still single modality. You’re doing gymnastic, gymnastic, gymnastic. This, I think A, it’s important to note it’s template macro view theoretical two.


It’s not like I don’t subscribe. I don’t like randomized variants. I do not like that. I also do not like what you mentioned before is redundancy for the sake of being redundant, just because you may have to experience redundancy in life. I think if that’s what you’re going for, do a workout like JT where the movements themselves are redundant. Do we looked back, I found a week that Greg had written that was the same exact three movements with the same exact rep schemes, triplett written in seven different ways for each day of a week. So for example, day one, one K, row seven, muscle ups, 15 cleaning jerks, day two 15, cleaning jerks, one K row, seven muscle ups, day three, a different order day four, a different order. And I’m just like, that’s fucking dumb part of, I don’t like that, and I’m sure there’s a reason Greg did it.


My gut tells me he did it just to say, fuck, you should be able to do this. And I don’t know, I guess I’d have to have sev asking, but I don’t like that. I just don’t think it’s necessary. So I don’t subscribe to that. I do think this holds up for a class format or for someone just working out alone in their garage. You are going to experience an insane amount of variance so that your body can continuously be adapting and you’re not going to fall into a rutt with this. It’s not like what cross.

JR Howell (18:35):

So it’s interesting you say that. I’m going to push back on it a little bit and single modality, and let’s just say in this case we’re saying single modality, single movement. So one movement, one modality twice in five days. So every five days you’re doing that twice. If you look at competitions, slightly different conversation, but that’s always a hot topic, unless it’s the game. Should we be doing anything? Single modality, single movement, does that have its place? Whether you do a mono structural that’s balanced out with a weightlifting test, whether you do a gymnastics that’s balanced out by a weightlifting, whatever, is that, can you test fitness that way? Well, in the same light for GPP, if you’re doing just one thing twice every five days, you think that’s enough variance?

Taylor Self (19:36):

Well, it’s not saying here it has to be a couplet. It’s not saying that it’s

JR Howell (19:40):

Saying, what I’m saying is though the single modality, so the M by itself, the G by itself or the W by itself,

Taylor Self (19:48):

If you’re just saying that it’s only one movement, so you can only do a run here,

JR Howell (19:53):

Well, it doesn’t say it just says M,

Taylor Self (19:56):

Right? But that doesn’t mean single modality is just mono structural. That could be a run, swim, run if you’re saying, and that’s the deal here. I mean, if you’re saying you’re doing one exercise each of these single modality days, then is it varied enough? I mean, enough is subjective. Is it varied enough to give you devastating fitness? Yes, you’ll still have elite fucking fitness if you follow this template and you give intensity key here.

JR Howell (20:30):

That’d be an interesting experiment for you and Andy or for me or for anyone listening that owns a gym, especially ones that have been a little bit more curious about programming. I don’t know about you and Andy, but I’m probably a little bit more reluctant to run little experiments, and I think back in the day, 2000, 2001, 2, 3, 4, Greg was probably doing a bunch of play, a

Taylor Self (20:50):

Bunch of experiments experi. Absolutely, you should be.

JR Howell (20:53):

So then again, yeah, it’s like I’m probably a little bit more rigid in the, no, I have these principles, I have these things that I need to hit every week. I would be less likely to say something like, Hey guys, we’re going to run this for a month. We talked about on the show, I’m just curious how it goes.

Taylor Self (21:09):

Yeah, I’m going to talk to Andy about doing this. I would love to experiment with that. I think nothing programming wise, aside from our insistence that variance is key and intensity is key, which look, the results speak for themselves, but there are no studies that say, okay, this six month block of CompTrain with this 30 group of athletes, the control group, and this six month block of misfit and this 30 control group athletes, and we sent them through this fucking block of training, they all ate and slept the same. There are no studies like that showing what’s better than something else. So again, this is a theoretical template, and what you see or what you need to focus on or what you need to look at with your programming is simply the results. Look, it’s efficacy test. Do your programming like this for a month, and then you need some benchmarks to test, test a single modality, mono structural test, something weightlifting test something gymnastics, test some classic CrossFit and see the trend in your gym and the score.


So it talks a lot about this in the online programming course for CrossFit, is that if you’re going to program a certain way, you have to try something for a month or two months or three months and then have some tests or some benchmarks to test your members and say, oh, wow. Well, looking over the past three months, I thought I did a lot of gymnastics, but no one can do a sub 10 JT in my gym. No one, so I’m going to have to make some changes, or no one can run a sub six minute mile at my gym. I’m going to have to make some changes. Or no one can deadlift 400 pounds or whatever. So you have to test. But I think the thing about CrossFit is the proof is in the pudding and look at the results of the athletes that you have.

JR Howell (22:55):

Sure, yeah. We’re kind of in the middle of this eight tests that we are going to do in six months, so we’ll do ’em again in June. Something I used to do years ago and I brought back, because some of the OG members said they missed it, they missed just that having that thing to chase, having that level of accountability that they know they’re going to have to retest and they’re going to have to come to terms with the fact that they want to see improvement or else they haven’t been going as hard as they should in the gym. So it’s been pretty eyeopening for me, six tests in of the eight, and we’re going to skip a couple weeks because of Christmas and New Year’s following on a Monday this year, and we’ll finish ’em up the following week. But it’ll be interesting when we get through all of ’em and I kind of look at everyone’s scores and just be like, wow, we really don’t do enough of strict pulling, or we don’t do enough barbell cycling or we don’t do enough. That kind of thing. Just listening to the feedback of the athletes saying whether or not they thought it was going to be easier than it was or harder than it was, or just paying attention to little things like that. It’ll be cool. So this would be a cool test to run.

Taylor Self (24:01):

Let’s go. Go, go, go, go. Cool. Here we go. Workout structure. We’ll just stick to, oh, here we go. Wow, 10 K run jr. Sure. You didn’t read this.

JR Howell (24:16):

I did not. I promise. But what I said was single modality, single movement, that this is what it’s showing here, so it’s not like what you’re saying. Well, the M day could be a mini triathlon. It’s like, no, it’s either just rowing, just running, just StairMaster, which comes up a lot in the early journal days, which is pretty funny.

Taylor Self (24:38):

I think what’s key to note is that this was written in 2003 and Greg was a big proponent of the coaches and athletes and programmers that were performing CrossFit to continue to advance the art and programming behind CrossFit, like people putting their own twists on things and experimenting and moving the methodology forward. It wasn’t just him saying, oh, this is the style of workout and you shouldn’t do that style of workout. I was like, no, anything is fair game. So I think we’re here. They might not have been thinking, oh, I can do multiple things for a single modality day, but you can, this could be 30 ring muscle ups for time. You’re getting a ton of metabolic intensity in practice with the ring Muslim, and for an athlete like me, that’s intensity and it’s short. And for an athlete like somebody else, it might be an imam for 30 minutes of one rep and it’s practice. So there’s

JR Howell (25:31):

A lot, and this is super geeky though, dude, but I mean, you need to go back. We need to go through some of these workouts and talk about ’em because talk about old school programming and how some people can read some of these workouts and be like, that’s stupid or whatever. We probably need to clarify what we know or what we think Greg was thinking, right? So we have day one, mono structural run, 10 K, super classic. Okay, we’ll move on from that. Day two, five rounds for time, five handstand pushups, five deadlifts at 2 25, but you go up 20 pounds every round. Now, to a lot of people, they think that ladder format is like a new thing. Dude, this is 2003. I know, and Greg’s already doing stuff like this. That’s crazy. It’s really cool to see, and people see five handstand pushups. Well, that’s kind of silly. You go 2 25, 2 45, 2 65, 2 85 through a fight. It’s just a deadlift workout. Dude, I bet you when he wrote that, he either wrote it for his gym and said, if you have to use the wall, you can scale by using the wall.

Taylor Self (26:41):

Oh my God, I’m

JR Howell (26:41):

Serious. If you go back and look, these are probably freestanding, or if you go back and look at the parallette handstand pushups that were programmed, he would put in the comments, use a wall if you must

Taylor Self (26:54):

Use a wall, if you

JR Howell (26:55):

Must. I mean, some of those comments are so good and so humbling. That’s just a perfect example of how many people right now, if he said that’s the workout for the day, five rounds for time, and no one’s going to say that deadlift is heavy, and that’s the point. He’s saying, well, I know it’s not heavy, but this is a basic gymnastics movement. Being able to do a freestanding handstand pushup is not difficult. So you should be able to,

Taylor Self (27:27):

Real quick, we’ll finish with this on this article, and then I have one more quote from a different article. The template encourages new skill development. Skill development. If your training doesn’t incorporate skill development, if you don’t see that in your programming that you’re paying for, it’s fucking junk, generates unique stressors, crosses modes, incorporates quality movements. I can’t remember who said they hated the term for quality. Is that a Sherwood thing? I don’t know. I don’t want to call anybody

JR Howell (27:57):

Out. He posts it. Sometimes he will put time or quality for time or not

Taylor Self (28:03):

Right for time or not. Look, this is from the fucking archive. You should be practicing new things that you are not good at. This morning, I spent 15 minutes practicing parallette press the handstands, and they frustrated me, and this hits all three metabolic pathways. It does this within a framework of sets and reps and a cast of exercises that CrossFit has repeatedly tested and proven effective. We contend that this template does a reasonable job of formally expressing many CrossFit objectives and values. So if you’re looking for a theoretical quote template for programming, for your own training, this is a great place to start. Also, go to, look up online courses, buy the programming online course. You’re welcome, CrossFit, spend some money. It will teach you how to do something you probably don’t know how to do. I took the programming course and it was a huge shift in like, whoa, I should try this. I should try that. It’s just an amazing bit of information. Okay. The last thing I wanted to mention, we have, it’s probably spent a couple minutes talking about this. I talked about this with Andy this morning, but I was reading What Is Fitness Yesterday? Reading a part of it and the quote,


Did I send that to you specifically Jar? Yeah, here we go. Yeah, you did. It says this is very important. With interval training, we get all of the cardiovascular benefit of endurance work without the attendant loss of strength, power, and speed. So what it’s saying here is with interval work as opposed to something like say zone two, like a long slow run, you get all of the cardiovascular benefit without the attendant wasting of muscle, which you naturally get when you’re going over 40 to 60 minutes of steady state. So typically on Thursdays, I would do like a two on one off or a three on, two off, three on one off, which are still intervals probably targeting more of that oxidative.

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

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