Welcome Back And Summer Plans

SPEAKER_01 0:04

Hey everybody, welcome to the HerdFit Podcast with Dr. Sam Reed and myself, Coach David Syberton. 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 HerdFit Podcast. I am Coach David Syberton, and I am here with guest 001 from HerdFit Podcast, episode number one, a repeat guest, Coach Adam R. What's up, my man? Nothing. How are you doing? We are heading into summer. All right. Breath of fresh air for you. Get a little bit of extra time off, but also a lot of extra time at the gym, which is where you spend most of your summer between the kids' program, uh, a lot of extra coaching and just a lot of you just did a skill class at Bison. And now it's kind of like you get to, you know, I'm jealous of envious of you in some ways. You kind of like almost get to shut off that kind of that that kind of life with the routine of going to school every day, but now you get to kind of dive into something else, which is a lot of crosses for you over the summer, uh, among other things. So um definitely gonna have Adam on a few more times over summer, and we are going to dive into a couple of different episodes today. One will come out right now. This I'm actually gonna try to get this out today, and then one will come out next week about overtraining. But tomorrow we introduce bison benchmark number 28. And for those that are watching or watch

Benchmark 28 Structure And Scoring

SPEAKER_01 1:30

at some point, I'm gonna put it on the screen. Um, we've got to release this through the app. We'll make a little post about it. We'll put a send a little email out about it. Um, but Adam, let's touch on this workout and then we'll talk about benchmarks macro from a big picture perspective. This is literally the 28th one we've done at Bison. So we'll touch on some of the whys and how's and when, all this, everything that kind of encompasses these benchmark workouts. But let's talk about this one in particular. And this one was kind of inspired by a text that you sent me a couple of months ago. And I know a lot of times people will send me text, I'm like, oh, cool, look at it. And then you know, you think I forget about it a couple months later, and then all of a sudden, bam, it it's uh it's in the gym, it's in the workout. Let's talk about what your thought is behind this. It's it's a two-parter, really, in that we're gonna run twice. All right, you run at the start of the workout. We'll talk about the distance in a bit. You get a two-minute rest, so a recovery but not a full one. You do a really hard amrap 10, a classic crosslit triplet type, barbell, gymnastics, pliometrics, cardio, everything. You get another two-minute rest, which is not a full recovery, and then you run the meter run again, the same exact one. And you're gonna combine those times together for one time on the runs, and then you're also gonna get an amrap score. So you're getting two scores in this workout. Give me your thought behind how this is a and this is a good benchmark for crossers to approach.

SPEAKER_00 3:01

Yeah, uh, first of all, thanks for throwing me under the bus because people see runs at the at the beginning of the end of the workout, they're gonna be like, you had something to do with this, didn't you? Yes, yes, he did. Um, yeah. So my thought was that a lot of times um when we have workouts that end with runs, it's kind of like the ability to say, all right, I'm just gonna get it done. You know, it doesn't have to be fast. You know, I'm still chasing a time, but I don't have to really push that run if I push everything else in the workout. Um, with this, both of your run times count, right? So it counts not only for your total time, but also that combined uh running time at the beginning and the end of the workout. So if you're gonna get a really good run time at the beginning of the workout, you need to be able to rest, recover after the AMRAP, and still put that much effort into um the second run.

SPEAKER_01 3:56

Yeah, and I and I think the biggest part of this that people are not really gonna be prepared for, and that's okay. That's why we like to see where you are at this point and what you can focus on in training for essentially the entire summer is hard should you go on that first run, knowing that you're not going right into a workout from the run. You are coming in and you get a full two-minute rest. And like I said, that's not a full recovery, but this is a completely different workout than if we said, hey, you run and you hop right into an Amrap 10. Completely different to the point where most people probably wouldn't even start their second round until the second or third minute because they'd be moving kind of slow. So, how are you gonna approach that first run in terms of you know, like an RPE? Like, are you gonna go all out and hope that you can hang on or are you gonna scale back a little bit?

SPEAKER_00 4:42

Yeah, I'm gonna uh looking at the amrap and knowing that you know there's things that for me at least, the squawk clean thrusters are gonna take a little bit of time. Um, that, you know, I'm pretty good with a anything longer than like a minute rest. So I can really push each run, I think, but also that's kind of where my wheelhouse is. Um, there's people that running beats them up, and they're gonna need to, you know, if they're coming in dead tired, sucking wind, that two-minute recovery is not gonna be enough. Um you kind of have to figure out where you want to be, and I think that's where the level system comes in and is a really good choice, but also you don't want to kind of sell yourself short, right? If you can make those 800-meter runs, I think you should you could go for it.

SPEAKER_01 5:28

Yeah. So let and

Run Effort, Recovery, And RPE

SPEAKER_01 5:30

that's a good leeway in two levels, right? So levels is our kind of like we've done a podcast episode on this before about like why we've introduced levels to some, not all workouts, and really it's about chasing a stimulus. You do want as many people in the gym feeling the same thing as possible. And we could, I would even say probably seven, eight years ago, we just would have made this an 800-meter run for everyone, and that would not have been wrong, right? It wouldn't have been a bad way to program a workout, but we do we don't want this to be all about the run. And to be blunt, if we made this 800 for everyone, it would essentially ruin the workout, it would get to a point where, like, hey, I can't push on this, I can't make it 800 meters without stopping, let alone before workout and after a workout with a lot of lower body demand. So what we did here was that we've done this with a few benchmarks. Um, I think one level, one workout, uh number 26, the snatch jump rope one, there were five different levels to it. And um, I do want to touch on how that's become a little bit of a difficult thing to plan around. But what we're providing here is a distance for you individually that you know you can push hard on uh for the entire run without it completely blowing up your workout. And I'll tell you what, there is a significant difference, especially at bison, between a 500 and a 400. So if you're if you are on the weaker side of running, you don't run much when we run. We run about once or twice a week tops at bison. It's usually once a week, sometimes twice, right? If you're not doing any running on your own or those workouts really beat you up, you should be on the lesser side of it. But we need to make sure that this is not, hey, if you're a good athlete, you're gonna run 800. Hey, if you're not a good athlete, you're gonna run 400. I actually think there are a lot of really fit people in our gym that could, I would actually like to see them do a level three on this, go 400, and I want to see you essentially sprint it and see what you can do, part attempt one and attempt two within the same workout. But also, Adam, part of the improvement, part of what we're pursuing in these benchmark workouts is something tangible to beat, is what can you beat next time? Right. And it's gonna be a percentage. That's how we weigh this. I'm gonna touch on who won the previous benchmark. We haven't announced that yet. Uh, but it it's not, oh, I'm such a good athlete, I'm gonna run 800 meters and try to shave a minute off, right? It's no, if I run 400 meters and I run it in a minute 25, which is a pretty fast time for our runners at bison, to improve by 10 to 20 percent would be you getting like 115, 110 on that run per run. And that would be really difficult, but it would be something that is it's something that you can go pursue. So talk about your viewpoint on hey, you good, you really good runners, you have the threshold, you have the capacity to go for the 800, but hey, you guys get beat up, or I don't run often. Let's make sure they know that it's there's nothing wrong with going with those lesser distances.

SPEAKER_00 8:33

Yeah, I mean, with these benchmark workouts, you're competing against yourself, right? So you want to find that stimulus where you feel like you can keep up the intensity the entire way. Because if you yeah, if you do the 800, if you choose to do level one and you dog the runs, then you're not you're missing what we're looking for for improvement in the workout. You know, there's somewhere in this workout where everybody can can improve. We just did the the butterfly seminar. There's gonna be somebody that does the drills that we worked on at the seminar and just magically you know gets those butterfly pull-ups over these next couple of weeks, and their score is gonna improve dramatically, you know. But that's a question of putting in that work. Yeah, um, if you're gonna, you know, focus on the runs there, you know, you want to push yourself for a little bit of the runs, then you work on that. You know, where can especially at the end of a workout, are you still able to, what's your capacity like? And you can build that now.

SPEAKER_01 9:28

Getting away from just bison benchmark number 28, which is gonna be an awesome workout. It's gonna be a lot of fun to program, to coach, and to actually participate in the work required to get better at all of these, right? Um, let's talk about what you brought up. That the principle behind the benchmark is it's not a, especially tomorrow when we do this as a gym, it's not a necessarily a test. It's more like a barometer or a gauge for

Levels, Scaling, And Stimulus

SPEAKER_01 9:55

where you currently are in your fitness with running, with short recovery, with mixed modal crossfit, right? Um, we have to get away from always thinking it's all about a competition. Who's gonna get the best score? That's not what it's about. It really truly is. The purpose of a benchmark is you versus you. But part of the responsibility, and there's a lot of responsibility an athlete needs to take on to participate in something like this. You have to give a really good effort on this first attempt. And even to the point where if you, for whatever reason, if you had a really hard weekend of working out or you're busy, maybe don't do it on Monday. Maybe do it at open gym. Maybe I might actually do it next Sunday. I might give it a week or during uh open gym because I'm not gonna be ready to do it tomorrow, just have a long day. But and part of that is I want to get a really good gauge of where I am within this workout right now so that I have something tangible to pursue. I um, you know, I do talk out of both sides of my mouth on this podcast with um either controversial or just debatable topics a lot. It's not because I don't have an opinion on certain things, but I do like to have level-headed look at all perspectives and let you guys go run with your own thoughts on things like this. But one thing I am very adamant about if you don't have a tangible goal, whether it's short term or long term, with your training, you are doing it wrong. If you, if if and it that could be as simple as, hey, I want to get to the gym three times this week. Cool, there's something tangible, three times. That's it. Doesn't need to be hit my percentages, doesn't need to be best athlete in the gym. It could be something very simple. But if you don't have something that holds you accountable, to you better put the work in, you better do stuff when you don't want to do it, you better be disciplined, you're doing it wrong. And that is within any fitness program. I will die on that hill. So this is a really good gauge that all of us can take on. Where am I at? Put an honest effort into this first workout, and now we're gonna pursue uh improvement. Is that the right way to approach benchmarks, or do you think I'm I'm missing something in there?

SPEAKER_00 12:00

No, I think you know, we have to take anything as a data point. And, you know, with collecting data and recording data, you're trying to eliminate as many variables as you can. Can't do them all, right? Like this past week beat up my legs. So I'm worried about going in tomorrow and the squat clean thrusters just not feeling good, you know. Whereas if I did take a week and I did it next Sunday, maybe I'd feel a little bit better. Um, but you know, we're gonna have those unknown factors that are gonna come in no matter what. You know, who knows what the week of the retest is gonna look like or a couple days before, you know. Um, am I gonna go out for a long run and all of a sudden I'm gonna feel a different stimulus the second time? Um, but just having as many of those data points as possible, which is why I'm always telling people to retest things, um, just you know, just to track your own improvement and just make sure you're making the progress or you're seeing the progress that you know mostly other athletes and coaches see while you're in the gym if you're there consistently.

SPEAKER_01 13:02

Yeah. So now we can talk about the the athlete side. When you get this score, well, most of you it's gonna be tomorrow. A you have to record it uh to be eligible for the bison benchmark. Um, these are winners. The winners are named after people, the workouts get named after the person that um improves by the biggest margin. Not the best score, not the worst score, just who improves by the biggest percentage. And number 25, it was it was Heidi Bowman. That was uh I think that was Bobby's benchmark with the with the cow bike and the uh the burpee getovers, everything, okay. Um, and the wall balls. Number 26 was Mark Perelstein, who won uh the snatch jump rope one. And this past one, number 27, I'm gonna put a post on this uh on our Facebook group and on the social feed was Mo Boak. Um, it's funny, it was Mo Boak and Mo Ismail who are one one A and one B. Uh, but Mo Boak, Mo Ismail, he he did uh he switched up the movements a little bit. So to really be eligible to win, you have to do the same exact test. Right. And when I think about those three people, and I want to spend some time talking about Mo because I've been talking I've been coaching middays on Tuesdays for six months now, and I get to see that's a lot of time she either works out then or 5 a.m. And a trait that all three of those people have, and just Mo's in my memory right now because it's just going through her scores, is that they don't do anything crazy, they just show up and they do the work and they're coachable. They ask questions all the time. They ask

Benchmarks As Data And Goals

SPEAKER_01 14:30

a question, what should I do here? How should I scale this? And they're coachable, they show up, they work hard, and that's it. That that really is. And the the improvement off the top of my head, I believe Mo Boke, I think she improved by about 20 to 25 percent, which is a very big number. And you see that a lot with people in their first year of CrossFit. This ain't her first year of CrossFit. You know, she was a really high-level college athlete, she's had a few kids, and like, and she just shows up and works really hard. And and it's really cool to see someone like that win benchmark, Heidi and Mark as well. Um, when as an athlete perspective, is there anything that you do different? Because I want to talk about coaching and programming for this, but uh is there anything that you do different when you know a retest is coming either in a few weeks or down the road that you can help share with others?

SPEAKER_00 15:18

Yeah, I think it just um helps, you know, thinking about your intention when you're at the gym, you know. Um, even it stretches back to the warm-up. We all kind of just come in, we say, okay, we'll get through the warmup and we're joking around and talking to the other athletes and everything like that, mess around with coach. Um, but like you have to be intentional about that warm-up, right? Like that activation, that range of move uh range of motion work that we do. Um, and I think as long as you're intentional and you know consistently working, then the results are gonna come as a byproduct of that. So I always try to say, okay, when I'm retesting something, like how am I gonna make the improvements? What progressions am I gonna look at during the warm-up when I get those five, six minutes before the workout to kind of really put my intention on the skills for that benchmark?

SPEAKER_01 16:08

Yeah, and this workout in particular is what I would call just a I called it classic crossfit earlier. It's just very mixed modal. There, there are a lot of things, all even to a point where it's overwhelming that it's like, wow, I gotta run more, I gotta lift more, I gotta do more pull-ups, I can do more burpees and boxums. It doesn't necessarily need to go down that path. You can look at it from this glass half-fold approach that there are so many different ways you can improve in this workout. And I want to give a couple just macro level ones, and then you can get more specific. Every coach will have different cues, and I want to let them have their time with that. But from an athlete perspective, if I get a score on this, I will get a score on this, right? And I'm looking at it like, all right, what can I do to get better at this? One of them is gonna be to be really cognizant of how many reps per minute you were averaging in those 10 minutes. Let's just talk about the workout for now, right? Because I actually think the running time is a little simpler to improve, like figure out what your time was and figure out splits. But it let's say you you get five to six rounds in this workout, it's very easy to do the math. That's gonna be X amount of reps, right? You divide it by 10, and that's how many reps per minute you average. And I think for these workouts, it's important to know that if that is what you're gonna use, burpee box jumpovers should be worth two reps. You have the burpee and the box jump over. A squawkling thruster should be worth two reps. So really it's 124-4. That's what the workout is, right? So really it's uh every single round is um the uh that's gonna be eight, 16, it's gonna be 28 reps, right? Is it per round? You have 12 pull-ups, then you have eight at the burpie box jump overs, you have eight at the squat clean thrusters because those those movements are worth two. Okay. So 28 reps. So if you if you're looking at it from that perspective, you have a very good gauge of all right, I I average that many reps per minute in a workout. So as you're training, as you do any kind of workout, especially the ones that we focus these on, right? Burby box jump over, squat clean thrusters, pull-ups. Try to just look back or try to create paces for yourself that, like, hey, I averaged 18 reps per minute. Let's see if I can average that, if not a little bit better, in these 10, 12, 14, 16, 18 minute workouts. And that alone can get you used to one thing is pacing, right? Mike Warren, don't get 36 reps in your in your first minute, right? And like, we'll see what happens there. Um, or and it's not necessarily it doesn't have to be a daily stressful test. It could just be like, hey, after Friday's workout, I'm gonna look back and say, like, how much how much what did I average per? Because again, like you said, you can't always gauge it that way because we're not robots. You have good sleep, bad sleep, you had a hard workout the day before, a long day at work. But that has helped me more

Winners, Percent Gains, Coachability

SPEAKER_01 18:55

than anything over a competitive career is really understanding wow, I'm feeling good, I'm getting this many rests per minute. Oh man, I've slowed down, or I really struggle with this kind of workout because I can't hit that number. Why am I struggling with it? Um, that's a really good thing. Now, if you you have butterflies, right, Adam, you're pretty solid with burpee box jumpovers. It's not a ton of reps either. The barbell is kind of subjective because we get to pick the weight. What's one thing you're gonna do to help yourself out as an athlete? What is one focus you're gonna do to have at these three movements?

SPEAKER_00 19:28

I try to find a rhythm for everything. So it's um, you know, if I know it's only four burpee box jumpovers, I'm probably gonna take that at a little bit of a higher pace than if it was a set of 15 or 20. Um, you know, so it's like, what's my cadence on my burpee? What's my cadence on the box jump over? Am I really just trying to angle myself to get over laterally so I can go right into that next burpee? Um, you know, step back and drop. Uh, so I'll look at pacing in individual movements and just kind of like in that first one, see how if I go at 75, 80% of my normal burpee box jump over pace, is that affecting the barbell? You know, do I need that big transition back to the pull-up bar um to be able to go unbroken or go, you know, eight and four with a quick break in between? Um, sort of like use that first workout as a feeler and then really use that to kind of pace out my second workout.

SPEAKER_01 20:31

Now, now we could talk about the coaching programming side because this is actually a fun one. There are some workouts that are more fun, a little bit easier to program for. Again, it's it's tough because we don't make our entire program around this workout. We don't do that for the summer. But there are so many different things we can program, and we put our heads together on some of that stuff. I'll get your input, Bobby's input, Liz, like whoever, whatever, whatever coach wants to give some input on it. But we're gonna be doing some barbell complex work, and the barbell complex work is gonna start off with it's an even number throughout, and it goes X amount of touch and go squawking thrusters into X amount of thrusters into X amount of front squats. And it sounds awful, but really it's like if I can do four squawking thrusters in a row out of weight, I should be able to go bang out four more thrusters without putting it down, and then I should be able to bang out four more front squats, right? And touch and go is not necessarily the strategy of this workout. I think no matter what, it's singles for for everyone, um, but doing a lot of complex barbell work will absolutely make it easier in the retest to be quicker with your rest in between squat clean thrusters. Because if it let's say we're not gonna ask you to break this down, but let's say you start off this workout and you average about seven seconds in between reps at the barbell. Not terrible, not bad. I'm sorry, not Not great, but not terrible, right? That's gonna be pretty average, in my opinion, once people start getting tired. Okay, if that number can be cut down to three to four seconds because you did so much complex work, you did so much time or detention, you literally just got better at the movements, maybe a little bit stronger. I don't think you're gonna get a ton stronger in eight weeks, but you get a little stronger for sure. Um, that that opens up a whole nother minute plus of gathering reps in your retest, just that alone. Um, touch on that because you touched on some barbell complex work. Like we did that workout, Gwen, a few weeks ago, and it was a big hit at the gym for a few different reasons. But touch touch on your viewpoint of how barbell complex work can help you in this retest.

SPEAKER_00 22:45

Yeah, I think it's just kind of especially when you go through a complex like you were saying, where the movements do get easier progressively. It's like it you gives you that ability to kind of say, okay, I know I have to hang on here. If I needed to in the next retest workout, can I get right back on the barbell? Right. Because it's always that kind of rest in between reps that you lose yourself on. You say, okay, I'm gonna take three deep breaths and go to my next rep. Well, that turns out to be four or five. And all of a sudden you look up the clock and it's a 15-second rest when you meant it to be a five-second rest. So if you can kind of extend that work capacity through these complexes, then you know, all right, I'm gonna do one squat clean thruster, drop it. As soon as it's settled, I'm gonna grab my hands on it and go into that next rep. Similar to like if you have, if you're doing

How To Train For Retest

SPEAKER_00 23:40

burpees over the bar, as long as you stay bent over it, kind of pulls you into that next rep. You don't want to do it, but you know you can.

SPEAKER_01 23:47

Yeah.

SPEAKER_00 23:47

So that it's just finding that little mental aspect of just trying to get those reps done and then move on to the next movement.

SPEAKER_01 23:56

Yep. Now the pull-ups, I'm actually excited because I've been trying to find ways to implement this and to program my own wasted this pre-Murf. Uh, but Merf is a different kind of pull-up training. Yep. This one is going to be like, hey, get these done quick, get get them done in big sets. Like, if you can gain capacity in this workout to be unbroken every time you have to pull-ups, again, retesting something like this at the end of the summer, it's all about just finding an extra minute or two to get work reps in. That that's really what you're trying to do. You're trying to get the work you already did done in eight minutes so that you have two extra minutes to just I like it's that's just like haze in the barn. All these reps are more, more, more, bigger improvement. Pull-ups. I'm gonna do, we're gonna do either weekly or bi-weekly of get to X amount of pull-ups in for time. So it could be 75. Um, let's call it. I need to make this divisible, but let's make let's call it 50 pull-ups. It's gonna be end up being more than that, but like, and you either have to do unbroken sets of 10, unbroken sets of five, or unbroken sets of two. As silly as that sounds, right? That is what a lot of high volume pull-up workouts turn into doing one at a time. So if you can train two at a time, oh, I got to 50 in 25 sets of two, and I'm not gonna tell you how long. It's not an emom. It's like right now, I would actually challenge you, Adam, to do 50 pull-ups for time, but they have to be unbroken sets of 10. And what that's gonna do, it's gonna make you stay up there for a little bit longer than you want to, especially after the second and third set. Yeah, but it's also gonna make you say, like, all right, I need to really know myself here. How long do I need? Do I need 30 seconds? Do I need a minute? And it's a fun way. And eventually, like, I'm really thinking we're probably gonna get to 100 pull-ups on that kind of routine, and it'll be like, hey, I'm broken sets of 20, unbroken sets of 10, unbroken sets of five. You pick which one, and it doesn't, and let's get away from oh, 20 sounds harder than five. Well, it depends, right? And it might be fun to try. Like, like, how if I made you do 20 sets of five unbroken pull-ups, I bet it might be quicker than you trying five sets of unbroken 20 pull-ups.

SPEAKER_00 26:07

100%, right? I know right now, just with my capacity on pull-ups, yeah, is that I'd probably get two or three sets.

SPEAKER_01 26:15

Yep.

SPEAKER_00 26:15

Um, and then I'd need probably like three or four minutes. Yep. Because I need that recovery time. Right. Um, whereas if you tell me to do set a set of five every 20 seconds, I could probably hang on to that for X amount of time it takes me to get, you know, even past a hundred.

SPEAKER_01 26:32

Right. And that would be it would be a fun be like, all right. So Adam got there in four minutes and 21 seconds. That's 25 pulls a minute. Wow, now you have a number that you can really go. You might not have any skin left on your hands, but that that's a really cool way of a training pull-ups, b going into pull-ups and saying, I'm going to get a number. That always helps me. That I go up there and be like, I'm getting to this number, and then I'll come down, I'll shake it out, I'll see how I feel. Yeah. Um, the last part is all, you know, because we're gonna wrap this up soon, is the running portion, right? I promise people we're not gonna start running three days a week at bison for this benchmark. If that is a huge area of improvement that you desire, extra work. Do you think if someone is really gonna put their head down for the summer, should they do extra work for this benchmark? And there's no right or wrong. What is your if someone came to you and said, Yeah, I'm gonna train extra to get better at this workout. What's your thought on that?

SPEAKER_00 27:28

I mean, uh we'll talk about overtraining um on that. I think we saw a lot of overtraining with the high rocks prep where people were saying, Oh, I have to add in so much more running. Um, and we'll get into that more uh in the next episode. But um, I would just say when there's running in the workout, try to push yourself a little bit more on those runs rather than saying, Oh, I've got to keep stuff in the tank for whatever you're doing inside, because usually it's a run combined with other movements. Um, and see, because one of two things is gonna happen. Either that inside work is gonna sacrifice just a little bit, probably not as much as you think, or it's not gonna suffer at all. And you're just gonna realize that, oh, I can maybe push these runs a little bit more than I thought, right, and then be able to get the same amount of work done inside. And especially when you look at this benchmark workout, when you've got those two-minute rests, everybody's gonna say, Oh, the two minutes go by so quickly.

SPEAKER_01 28:23

Yep.

SPEAKER_00 28:23

You'd be surprised how much you recover if you want to push, you know, if you want to up that intensity.

SPEAKER_01 28:29

Yep. Yeah, the uh the ability to recover both you know away from the gym and within workouts is the superpower that the elite have that people that are very good don't. They just they don't recover. And there's a lot that goes into it, but to to get better at running in this regard, is there's not a lot of different runs, and like this is not high volume running either, even for cross like there's a very average total

Running Extra Work And Overtraining

SPEAKER_01 28:55

run volume, but that ability to recover. We have some workouts where we're gonna run only, and then we come in and we machine for X amount of time that um that and they're just made for recovery. Like, I'm not gonna ask you how many meters you got on the bike or the rower or the cows. I'm just gonna say you come in, you do an X run, you come in, you're on a machine for three minutes. You choose your, but you're gonna actively recover and they're gonna go out and run that distance, you're gonna try to hit those splits again, blah, blah, blah. Right. Those those are things that I think people can do on their own, but you have to know what your recovery ability is. Like if you go at run extra on a Sunday at Open Gym, we just left there a couple hours ago. If you add in a lot of running for the first time and it starts banging you up and you can't really squat, the knees hurt, the calves hurt, the Achilles hurts, the hips hurt, the back hurts, right? And now you can't put a lot of effort into burpee workouts or the barbell complex work that's coming up the next day. Um, that's where I think that a pitfall of either a bison benchmark or having something to train, that it can't be can't always be spontaneous. It can't just be like, oh, I feel like it's nice out, my friends are running, I'm gonna go for a run. Because if you're adding, I don't want to take a bite out of next week's episode, but if you're adding, adding, adding without really putting any thought into anything else with recovery or anything else, nutrition, your hydration, all this stuff, it's probably not gonna work out. Right. So I agree with you. You don't need to do extra work. You know, it I would say if you miss a day at the gym that we really put a lot of attention on this stuff, then maybe make that up at open gym. But if you're there for these days, these barbell days, these pull-up days, the these running days, it really can just come down to being fully intentional when you're there. I'm gonna push extra, like Adam said on the run. I'm gonna really kind of push my weight and my quality of movement on the squat clean thruster work. I think that can go a longer way, safer way than you just adding extra work in.

SPEAKER_00 30:50

Yeah. And I think if you're looking to get better at running, you can also say, all right, maybe I'll take a percentage of effort off of strength days, still show up, still put in the work, but maybe you don't say, I'm gonna try to go hit a one rep max on my squat today because you know you have running the next day or coming up later in the week and you want to focus your intention on that.

SPEAKER_01 31:11

That's a good point. And the last thing I'll add on that, on to that, um, that if if that makes people quiver sometimes, like, wait, take something out of the strength day. You can still put some extra tempo work into our push press days, right? Like, don't go for the heaviest load, just throw some extra tempo work in. That is gonna help a lot of you out with the lifting. So don't always see red on the big lifting days if you're beat up from running, for example. Just throw in some extra tempo work, and that's a much safer route to getting just as strong in a lot of cases, but also improving your movement um and making a little bit friendlier on the joints as well. Yep. All right. Well, that does it, guys. Bison benchmark number 28 will go down tomorrow. Like I said, I'm gonna get this out at some point today so that people can listen

Final Notes And Good Luck

SPEAKER_01 31:55

to it before the workout. Uh, but if you don't get it done in the morning, hopefully you listen to before, or you got your score, and then you can listen to this after your benchmark, and this can help uh really kind of help you understand how are you actually going to get better at this workout over the next couple of months. So we'll see you guys next week. Good luck on bison benchmark number 28. 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.