Welcome And Semifinal Overview

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Hey everybody, welcome to the Herd Fit Podcast with Dr. Sam Marie and myself, Coach David Siverson. This podcast is aimed at helping anyone and everyone looking to enhance their healthy lifestyle through fitness, nutrition, and most importantly, mindset. All right, welcome back to the Herd Fit Podcast. I am Coach David Siverson, and we are under 24 hours away from the 2026 online age group semifinal. And I'm going to spend about, I'm going to try to time this to be under 20, 25 minutes to not necessarily break every work that out down, uh maybe touch on them briefly, but maybe give some guidance on some thoughts on what order to do them. Uh, because there is no right answer for that. I'll give pros and cons to every single approach that you might have. Uh, but underlying thing I'm always gonna believe in is go with your gut and and move forward. And once you make your decision, just go for it. Uh, this is not the cross it open where you get to repeat the same workout uh three times in four days. You have five workouts, not four. You have five workouts to do in just a few days. I don't know if you can repeat any of these, to be honest with you. So you just give it your best shot. You're not gonna be 100% for all five. Nobody is. And uh that's part of being a CrossFit competitor

Workout 1 Snatch Rope Climb Plan

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if that's something you want to do. So I will try to just kind of introduce workout number one, and that is uh five rounds of seven squat snatches, three rope climbs to 15 feet. Uh, those rope climbs do change in height based on age group, as do the weights. Uh, end of the day, this is a very tolerable weight. Uh, this is not a heavy squat snatch, but it's not something you're necessarily going to touch and go. Some of you probably can, but I do think if you can stay in a one rep every five to six second rhythm, uh, you're gonna be in a great spot on those, and you can save your grip for the road climbs. Um, three road climbs per round for this workout, in my opinion, will be the separator between the great scores and the good scores. Uh, because I know athletes that can get that done in 30 seconds or less every single time, no matter how tired they are. And then we'll know people that are decent at road climbs that that'll take over a minute when they start getting tired, uh, whether it's grip, whether it's just inefficiency. So that's the uh the approach that I think everyone should have on this is hey, stay singles at least early on. And then if you feel like you have a lot of juice left in rounds four and five and you want to take a little bit of a risk, go for it. But remember, you don't want to be at grip failure at the bottom of a 15-foot rope. Um, that is a workout that is reminiscent of Amanda. It's one of the benchmark workouts that has uh squat snatches and ring muscle ups. It's a 963. This that workout is a little quicker than this one. A 15-minute cap. I do think we will see people that can do this close to EMOM, so probably around the five-minute range, uh, maybe a little longer. Uh, but again, this is a mixed modal, very bounced test. It's hard to be good at both. It's rare to see someone that's good at both these. And uh my my suggestion on this is just try to find a pace that you can stick with. Um, it's not a three-round sprint. It's a, hey, I don't want round one to take me a minute and round five to take me 225. Why does that happen? Let's keep track of why that happens in workouts where people miss pace and they fall apart. They no longer their muscles can't hang on to the grip or their in it, their inefficiency catches up to them on the rope climb. And instead of doing three or four pulls up there, and some of you can get up there in two, it turns into five, six, seven pulls, a lot more time under tension, and then that uh fatigue starts to accelerate. So stay within yourself in this workout and try to do your best to just stay in a zone, stay at the barbell. One quick thing about this workout, I want you to pay attention to your barbell has to be five feet away from the rig. And that is a significant factor because nobody else is allowed to help you. Um, I just change that. Sorry, nobody's allowed to help you move the barbell. So, example, if you are done with round three and you're starting to lose your bearings, you're tired, you're exhausted, you drop the barbell after your seventh snatch and it ends up past that five-foot line. You're gonna tape the floor five feet away from your rope. If it goes past that line, none of your reps after that will count. And you can't have your buddies move the bar. It explicitly says in the standards that your teammates or your gym mates, whatever your people that are around, they cannot help you uh move that barbell. So just be careful with that.

Workout 2 Running Burpees Skills

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Let's move on to workout number two. Come on, screen. Where are you at? Okay, okay, workout number two. Hold on. Still a rookie with this stuff. Cool. All right, workout number two is three. This is a this is probably for some of you guys, like the the endurance test. I think the one later on is gonna come up, but this it's got running, it's got burpees, and it's got jump rope. All right, before you even get to the skill. Let me zoom in on this a little bit, okay, for those that are gonna be watching on YouTube. Okay, so it's three rounds 20 lateral burpee box jump over. So this is now open quarterfinals and semifinals that were doing burpees lateral over something in the open and quarters. It was barbell. Uh for the open for the semifinal, it's a 24 slash 20 or 20-inch box for most age groups. Um, it's important to know that you can't do the uh you can't face the box on any of these burpees. Those that have the skill down, they can kind of almost lean into the jump and it actually makes it easier. This makes it more of a leg fatigue movement where you really don't have any momentum or a lot less momentum, I should say, when you're jumping onto that box. So just be a little careful with it. It's not crazy hard, it's not crazy different, but it is something that you should throw into your warm-up. The 10 by 50 foot shuttle runs, we've seen those already in quarterfinals. We're seeing them again. I'm sure you guys have, if you've been competing in quarters and semis for the last few years, you have seen those, you know what to do there. Um, I think the workout really does begin um either in round three of this first section or when you get to the third section. 100 double unders and a 50-foot handstand walk. On average, 100 double unders unbroken, meaning no breaks at all, uh, is probably about 50 seconds of work. It could be a little less, it could be a little bit more, but that's probably about the average. I would assume after all that work prior to and the fact that you're doing three rounds of this, you're gonna break them up, whether they happen naturally or you do it on purpose. Um, so you're probably looking at a minute to a minute 30 for most people for those 100 double unders. A 50-foot handstand walk for someone that's really fluid and skilled, that's 20 to 30 seconds of work. So just understand that the back half of this workout, most of your time will likely be spent on the jump rope. Now, if you struggle in the handstand walks, you don't have them, you don't practice them, they're not there yet, keyword yet. Um, then yes, maybe you can fly through those jump ropes a little quicker. But I just want you guys to be a little careful, a little calculated that if that's something that you struggle with under fatigue because you're not doing any double unders fresh, there's no rest in this workout. It's just a straight shot. Those double unders are gonna mean a lot. Um, the the gap between someone that can really fly through jump rope and someone that starts to fall apart, especially on one round of three. Imagine what's gonna happen rounds two and three. Um, it almost won't even matter how good you are on your hands. So kind of keep those in the back of your head during the first section is like, hey, how am I gonna feel for these jump rope uh for these double unders? And that that's gonna be a really interesting workout. It's definitely, I would call this small guy, small girl favored, um, in that it's a little bit easier for someone that has a little bit less to wait, a little less weight to work with. But those people, you will get your revenge. Don't worry. Don't don't freak out if if you think these workouts are a little tough for you, uh, being a big guy, because you I think your time is coming pretty quickly. Um, let me just X this out. We're gonna move on to workout three. Again, I don't want to spend too much time on any of the one workouts, I'd rather spend some macro level time talking about overall weekend and how to approach it. So I'm gonna go back to the share screen. Workout three, where are you at? And there you are. Cool. Let's see, go back and share. All right, cool.

Workout 3 Jackie Style Endurance

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Workout three is a if you guys know the workout, Jackie. It's funny, there's some benchmark flavors to this workout, cross it girl benchmark workouts. Uh, if you know the workout, Jackie, all right, Jackie is a 1,000 meter row, 50 thrusters, 30 pull-ups. It's exactly what this is, except that workout is with an empty barbell, 4535, and 30 regular pull-ups. So they're gonna put a little bit of weight on this barbell for everyone. Guys, 65, ladies 45. Again, the weight uh decreases as the age groups go up. Just check it out yourself there. And the pull-ups are chest to bar. So that it is a that is a one-round workout that is Jackie on steroids a little bit. And it doesn't seem like no one's gonna balk at a 65 or 45 pound thruster, but when you're doing 50 straight reps after a 1,000 meter row, it's gonna feel probably similar to what a 75 or even for some of you guys, a 95 slash 65 pound barbell feel like in normal thruster workouts because it's so many and you get to it with a lot of fatigue. So that is something where I think people can over overbite a little bit. Because by the way, it's not a one-round workout like Jackie is. You get done with it, clap, clap, clap, go do it again. It's a two-rounder. So this is gonna be the longest workout of the weekend. This is the one that I think is endurance-based. And at first glance, because of thrusters and chest of bar pull-ups, 80 reps right there, that says, okay, this would probably small guy favored again, or hey, um quick squatter favored. I do think the row matters a little bit more than people think in a workout like this. Uh, example, if someone's gonna, we had a thousand-meter row in the quarterfinals, right? If you remember, it was a thousand-meter row, the cleans, thousand-meter row, handstand push-ups. Okay. Um, this row, in my opinion, is gonna be a little bit tougher, especially the second one. You know, you go through a row, thrusters, pull-ups, you're gonna get to that row. You're not gonna be able to hold the pace that you did in the quarterfinals. We'll see. If I'm wrong, tell me. But I think that the the if you are a strong rower and you can row a solid 2K, 3K, even 5K, you have more advantage in this workout than someone that is good at thrusters and good at chess bar because you're gonna get off that rower as on the first one, probably probably maybe 20 seconds quicker, 15 seconds quicker. The second one, it could be close to a minute. You watch, you're gonna see people slow down by 30 to 40 seconds on that second row. And if you don't pace properly, so that's a lot of time, especially when you get off that row, you can pick that thing up right away. I want to challenge everyone in a workout like this. You get off the row, don't go get chalk, get on the bar and bang out 10 to 15 reps, and then go chalk up. Take your break, take a swig of water if you need it. Because that this is a trap type workout where you're gonna be exhausted and it's you're so exhausted and you're used to that exhaustion that you look at a new movement and you can't do it. You need to take a break prior to doing it. That's not the case here. I promise you, not only can you do a thruster, you could do probably five to ten the second you get off that row, or even if you push a little bit. So I think that's gonna be this is probably gonna be the biggest mental test. This reminds me somewhat of a workout that was in semifinals or quarterfinals uh a few years ago. And it was the workout that had 50 wall balls, 50 burpee box jumpovers. It was three rounds of that, right? So this, and that was just it wasn't skill, it wasn't strength, it really wasn't even that much just aerobic capacity. It was your willingness to push through discomfort when you're at something that's not that difficult to do by itself. This workout will be hard. Don't get me wrong, I'm not gonna lie about that, but try to convince yourself prior to starting and during the second row that this is the mental test of the weekend. All right. Some of you guys look at semifinals as something that you want to train for all year. It's a goal that some of you guys have shared with me uh that this was the goal. Now here you are, and this is the reward. It's here. Here's you go 100 thrusters, 200 uh 2,000 meter row. But really, you don't want to let the negative emotion take over uh second round. And that's where I think you're gonna kind of prove to yourself that you are here for the right reasons, you're here for the challenge, you're here for the journey. And that the journey of it is can I stick uh can I stick out a little bit of toughness in the second round of this workout? I'm really looking forward to watching a lot of you guys do it because I do I do really enjoy watching you guys get after these goals and make them and go after them. So, and that's really where we're gonna see a lot of you guys shine. All right, so let's go back to the at stage workout number four.

Workout 4 Deadlift Ladder Tiebreak

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Zoom in. Don't really need to talk about you know what? I'm gonna scroll down to the weights on this one. So here's the format of this workout for those that have not seen this. This is a workout that every minute on the minute for 10 minutes, you have to do a deadlift. Okay, and here are the starting weights for everyone. Okay, see that zero to one, that's the first row. That's the starting weight for women. Okay, so 35 to 49 women, you're starting at 50 to 59, you're at 185. That's the lightest lift of the workout, and you have one minute to get that done. In the next minute, I'm gonna move my cursor down, you're now um at 235, 195. Men, I'll get down to you in a sec. Let me just skip down there. Men, 35 to 39, you're starting 365, 50 to 59, you're starting at 275. Okay, and your second one, 375, 315. You could look at the weight jumps. There's no real extreme weight jumps, but there for the males, there are a couple and females. I no, for the males, there are a couple 30-pound jumps, and females, there are a couple 20-pound jumps. Uh, and that's where I think it would expect this. That barbell after the big jump. Let's look at the first one, okay? So you're going from 375 to 405, guys. And ladies, you guys are going from let's see, where's your first 20-pound jump? All right, you guys are all 10-pound jumps. Oh, that's that's fortunate. All right. Well, guys, this really pertains to you primarily. When you see the big jumps, the 30-pound jumps, that's where there's gonna be a bit of big bottleneck of lifters that don't get it done. And I bring that up for this reason. There's a tie break in this workout because you're gonna have thousands of people getting the same exact score, meaning I lift this weight, but I couldn't lift that weight. So, what do they do with the tiebreaker? Look down here. See the tiebreak load, guys. 135, 95 women, you're at 95 and 65. That means that if you get to a barbell and you don't lift it, whether you fail it or you don't even want to try it, your tiebreaker is how many times you can clean that weight. And I think A, that's gonna, I don't want to call it dangerous, don't want to go down that path yet, but it's gonna be weird because you're used to pulling so much more weight off the ground. In some ways, I think it could help you, but if you're really shot from really heavy deadlifts, because everyone's probably gonna get close to or at a max here, it's just not, it's gonna feel a little uh different off the barbell. It might kind of alter your mechanics a little bit. So just be a little careful, especially on that first one. But I bring this up because in this workout, there's gonna be so many people that stop. I'm looking at the guys' weights right now. Let's look at the three to four minute. Okay, so they go from 405 to 435. All right. There's gonna be a lot of guys that can lift 405, but they can't lift 425, they definitely can't lift 435. So they're gonna be that's that's where their tiebreaker is gonna be. And this is what makes this an interesting test. It's like a mental test for you that if you know you can't lift the next barbell, meaning if you barely got one up, like it felt like a true one rep max, you're probably not gonna hit the next barbell. You don't have that much time to rest, and we're adding weight to a bar that you almost did not lift. So the strategy might be right at three, two, one go of the next minute, you move to that barbell and rip the cleans and try to go for the tiebreaker. All right, because again, those 30-pound jumps, there's gonna be a lot of people that get stuck there and they have that score. Some of them are gonna maybe and foolishly go for it, and they're not gonna be able to accrue a lot of reps on that power clean. So this there, there's there's a risk here. That there's a risk to, hey, I don't know if I can lift this, but I'm gonna go for it. And I might even try it twice in the same minute. That probably won't work, by the way. But that's where you have to kind of be honest with yourself that you can take the risk of going for that deadlift and it kind of puts you into a new tier of scoring, or pull yourself back from that desire and just get the most amount of cleans you can in a minute so that you win the tiebreaker. Because I guarantee, especially on those weight jumps that have a big jump, it's like a 30-pound jump or 20-pound jump, you're gonna see a huge bottleneck there. So that that's a tricky part. It's a cool way to test the strength. Um, I am surprised a little bit. We're gonna talk more specifically programming down the road in another episode. Not gonna be critical yet, but it is interesting that the strength they tested in quarters was the deadlift. It was it was paired with double under, so it was a real workout. But um to to do another deadlift in a one rep max type fashion, um, it was a little, I was surprised, just a little bizarre. Not criticized not criticizing, just didn't think that was uh you would think that'd be the case with like something like a front squat. Uh back squat I can see being a little dangerous for a lot of people to go for a one rep max back squat. I personally hate those days at our gym, but a front squat you feel a bit safer with. You could even try the overhead squat for strength. Uh, but again, I don't program and those guys do. So let's go to the final workout and then we'll share some macro level schedule type thoughts and workout order thoughts, and then we are

Workout 5 Lunges And Strict HSPU

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done. Workout number five. Share and let's put it up. Hold on. All right, this one. I got a funny story about this one. Might not be funny to you, but it's funny to me. All right, so workout five, as many rounds as possible, as many reps as possible in 10 minutes, 50 foot dumbbell walking lunge, and then a ladder of strict handstand push-ups. When I quickly looked at this workout the other day, I thought that was the workout, what it says right there, just a five-rounder, 50-foot dumbbell lunge, two handstands, 50 lunge, four handstand, all the way up to 10, then you're done. I thought you would be done after the finishing. I was like, oh, that's kind of a cool workout because it would be a sprint uh for people that can do handstand push-ups quickly. It's like, how fast can you lunge? And then someone else brought it to my attention that uh, no, Dave, this is an AMRAP. If you get dumped to 10, clap, clap, you're now moving on to the set of 12. So um know this about a workout. Whenever you see reps go up like this without a limit, right? Um, this is a capacity test. This is a great way to test capacity with anything, any skill, toast bar, pull-ups, strict dance and push-ups, muscle ups, anything, really. Uh, because at some point everyone gets to failure on this, or they have to break them up. When you have to break them up, it means you can't do them anymore unbroken. Some of you, it's right away, some of you it's when you get to the set of 14. But I do think people can get these done, that two, four, six, eight done in honestly, under three minutes. I think that's possible. Uh, three to four minutes, maybe 30 hands and push-ups, 50, yeah, 20. Yeah, maybe around four minutes, three to four minutes. Okay. You're not even halfway done with the clock at that point. So you're probably talking about getting through to some of you guys are going to be getting to the set of like 16, 18, maybe even 20. Let's break this down. How long do lunges take unbroken at a normal pace? Some of you guys are ninjas with them, some of you guys are way slow. I'm way slow, like kind of like negative your way to the ground. You stop in between reps. That's probably going to be about 40 seconds of work. All right. Some of you guys can be a little quicker, some of you a little slower, but let's say an average of 40 to 45. Okay. So hand that that's not that much time in a workout like this. If it was down and back twice, you're talking about that's a different ball game. I think they did that last year. Um, or that might have been a legends workout with with with walk with lunges that were a lot more than this. So when you have a workout that's always 50-foot dumbbell walking lunge, and then it's an ascending strict handstand push-up, that's the workout. It's the strict handstand push-up. So if you know that going in and you're not good at lunges, or you just, you know, your legs are sore from other workouts, I think it's okay to put them down in between. Because the way they make you hold the dumbbells, you can't couple them, they can't sit on your shoulders. I think I didn't confirm that, but that's usually what their standard is. Um, holding those is taxing on the on the shoulders. So you're gonna get there with tired arms. And if you already struggle with them, let's try not to get there on uh overly fatigued. So I do think you can put these down at the 25-foot mark. You take no more than a five-second break, start walking lunge again, and then you're right on the wall and you're just trying to bang out a couple. Um, early on in this workout, let's call this in the first five to six minutes. Do not press to failure. There's no point. And we see this happen all the time. Know what it happens, it happens with someone that struggles with handstands, and they usually can't do more than three or four in a row. They get to the set of four, they get to the set of six, and they like, oh, they they got one, they got their third, they got their fourth. I'm gonna go for another. There's no point. There's no point in going for that PR strict handstand push up in the third minute of a workout. Uh, because you know, and I'm sure you've been there before, if you've done this long enough, you press the failure, it's probably not coming back. And the rest of the workout is going to be a guessing game. So I really do think like as you warm up, feel like what is your fluid handstand push up? Meaning, what does fluid mean? You know you could do another one after. Does that handstand push-up feel like prior to the ooh? That was a little tougher. Try to stay in that zone for as long as possible, even if it's singles. Like, even if I know you can do those first, you know, that that set of four unbroken, you know, that fourth one's gonna be dicey. Don't go to failure on the fourth one. Because remember, you're not getting if it was box jumps or body weight lunges, um, or something where the arms can take a break, then maybe you push it. But your arms don't get a break. Even though some of the muscles that you use for handstand push-ups, they're gonna be active while you're holding those lunges. So there's no point in getting to that that that stage in the early sets. Um, I think there's nothing wrong. If you got if you struggle with handstands and you don't want to get crushed, I don't think there's anything wrong with doing one or two at a time. I really don't. And if you're good at lunges, then you can make up some time there and just try to pick up the pace. But for some of you guys, this is a major damage control, and damage control starts with how aware you are of what you can and cannot do.

Choosing The Best Workout Order

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Okay, so last part of this, guys, is I've already gotten the question a few times. I've asked myself, um, and I'm gonna say I don't know the answer to this. What order should I do these in? I'm just gonna give you a couple different perspectives on what I've seen people do and it seemed to help, and what I've seen people do that it did not help. Okay. Number one, strength first. What is the biggest strength test of the weekend? I'm assuming you're coming into this somewhat fresh, right? Because you didn't crush yourself in workouts all week. Right now, slash the start of tomorrow's workout is the freshest you will feel. Okay. Do the deadlift first. However, okay, there's another approach to that. And I've been on the other side of this with squats. Okay. I don't want to do something in workout one that might hurt me. Like literally get injured or tweak something. So if you are, I know there's people with a deadlift, it's a very sensitive lift for some people. Um, you don't want to do the deadlift right away because it might, there's a lot of pulling off the ground in this workout. Um, you have the snatches that are not easy weight, it's not hard weight, but there's it's a good amount of you're going down 35 times, get a snatch, which you're going further down to the ground because your hands are further apart. The shuttle runs. How many times do we see people on shuttle runs, like their back gets tired from all the hinging and bending over? So if you think it's gonna impede you bad on the other workouts, then I can understand not doing the strength first. But if that doesn't happen to you, um, the the pro coaches, the pro guidance on this is usually you do the strength first because this is the freshest you will feel. And that's that's usually the way to go. If you're gonna ask any pro coach, that's usually what they they tell you to do. Um in terms of other orders, right? I now look at it as is there anything that's bothering your body right now? Um, I have a neck problem right now, and because and I I did it on a strict hand stand push-up day where I just did a little bit more too much training. And um, I got some treatment from Arissa Liza, shout out, all points acupuncture, huge MVP over the past week. But I I don't want to do the strict handstand push-ups early on in case I get to that aggravation stage where I really hurt my neck again. Because I was like, I was paralyzed, I shouldn't say paralyzed, I was in bad shape for a few days. Like could not, I wouldn't even think about working out to the point where if that happens again, I'm out. I can't do any of the other workouts. I can't even snap my head back. So I'd rather I'm gonna save that one for last. Like if you have a bad uh knee or a bad hip on lunges that shows up at times, maybe you save that one for last because you don't want to do something that's gonna aggravate you elsewhere. If you're coming into this pretty healthy, um, another way you could look at this as is there a workout in here that's easy for you? Meaning I'm good at those movements, I can really push my pace and I want to get my best score possible. Maybe you do that one first. Um, some of us we have some people that are really good runners, they're good at burpees, they're good at jump rope. Like that one could actually really get just get you going. Sometimes you feel better after the first workout than before because like you're in it, the adrenaline's pumping, and that one didn't make you sore. Like, I don't think the that one's gonna make anyone sore unless you get banged up Achilles or calf type injuries with jump rope and running and the box jumps. So that's another workout that you could start off and uh just attack it, and it probably won't wear you out for the rest of the weekend. Um, though those are the two workouts that I feel like should be first for most people. It's that the body weight, just go and run and jump and have fun and be a kid, or the heavy strength one. Um, should you do similar workouts in the same day or back-to-back days? All right, this can get really deep. I'm already past my time limit. I'm gonna give myself two more minutes here, okay? The walking lunges with the strict hand stand push-ups, okay? And then the thrusters, that's overhead and um and the rowing, right? All of that pulling and pushing with the legs and overhead movement, even though the thrusters aren't heavy. I would try to avoid doing those uh back to back either the same day or back to back days. I would try to have a day in between. Uh, but the there is a lot of overhead in this uh in the semifinals. So I think you're gonna kind of have to choose which one you're okay with doing back to back. To me, the handstand walks at the end of that workout. Um uh that's the second workout, semifinal workout, that is not gonna impede your thrusters, and I don't think it's gonna impede your strict handstand push-ups. So that one I'm fine with saying, hey, you can do that and then an overhead workout the next day. But I would not do thrusters and strict handstand push-ups back to back. That's the I also would try to avoid um doing shuttle runs into deadlifts, all right. Especially if you're a low back sensitive. If your low back gets tired on shuttle runs and then you go into one max deadlift, um, I would advise against that just to avoid injury. Okay.

Logistics Mindset And Final Push

SPEAKER_00 27:50

So at the end of the day, guys, uh, one thing I always like to tell my athletes, I tell myself this like the Hayes in the barn at this point, Ryan Ratcliffe, Ryan Ratcliffe, shout out to you for that. You're not gonna change anything about what you've done in the past year, whether you're proud of or not proud of it. Um, but you can absolutely hurt your chances of performing to the goal that you want to perform at by freaking out about every workout. Like, have fun, let your body do work. Your body can naturally do all these things. You do it all the time. You don't have to overthink how to do things. Try hard, stay positive, get good warmups in, right? You have to video everything and set the gym up. And this is stressful. We have 10 people competing, we had 11 people qualify uh this weekend, and it's gonna be a really tight window of things that we need to do. We need to kind of get up there, get our cameras set up, get the floor taped up, um, get there as early as you can so that you never feel rushed. But at the end of the day, you're a CrossFitter, you're a competitor, you're an athlete, you know what to do. This isn't going into a job interview where you don't know who's gonna ask you what. You do this stuff all year round. Some of you guys have been doing this five, six, seven, eight, nine, ten, eleven, twelve years. You know, let that take over. And I hope you guys have that confidence that you know how to be tired and still perform at a high level. You wouldn't be in the semifinals if you didn't. You deserve to be here. Let's kick ass. Go bison. Thank you everybody for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode.