Welcome And Podcast Mission

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Hey everybody, welcome to the Herd Fit Podcast with Dr. Sam Reedy and myself, Coach David Siverton. 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

The November Levels Experiment

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Fit Podcast. I am Coach David Siverston, and I have a rather big change coming at the CrossFit Bison athletes uh for the month of November, and I'm gonna dive into it. Uh, and I know this is really an episode for the members in terms of what's coming from their programming, but for all those that listen to the Herd Fit outside of Bison, I think it's a pretty cool information and maybe even uh a perspective on what's happening with CrossFit's programming, uh, we've seen it change over the years immensely, some good, some bad, but I still think it's one of the most talked about reasons why gyms grow and shrink, uh, why athletes and coaches and programmers and owners have to wrestle with what to actually do at the gym. Because as much as we are building community and connecting people and trying to strive for fitness and health, I mean, there are 50 different ways to go there. There, there's a lot of different directions a gym can go in. And you have to kind of keep that finger on the pulse of what your clientele wants, but also what you think is right and what you coach and what your coaches think is right. And I can tell you that from someone that has programmed for bison since the beginning, it is a weekly battle, I would say, in terms of trying to find the perfect answer to a question that does not have a perfect answer. And I think we all know that that the programming is not aimed at making everyone happy. But you can say you're trying to make the majority happy, fulfilled, feel like they're winning and striving towards their goals without too much of the negatives, whether it's burnout, whether it's injury, whether it's too much skill, too much complications. At the end of the day, I do have to kind of pull myself back sometimes and say, like, hey, this is simpler than it I make it out to be, or that what some people want it to be. It is a simple process to make people work out consistently with variety uh when it comes to weights, movements, time domains. It doesn't need to be overly complicated. But once you start throwing in all of these different elements of equipment, weather, even, uh varying levels of skills and strengths, um, a gym that is aging year by year, it can get uh complex. And one thing that we had talked about for the last few years is this level system that we implemented a couple of years ago. And it basically says level one would be a very hard workout, RX plus for you old schoolers that believe in that kind of stuff. Level two would be an RX, level three would be a notch below maybe what we did seven, eight years ago at Bison before so many people were getting so much fitter. Um, that's primarily what we have done, and that is feed feedback that we've gotten from our community, both just in person conversations, but in our survey, was that that's been a home run, having different levels to choose from and have things to strive for and just give a little bit of color to people on their own of like, hey, what should you be doing? Uh I'm never level one, maybe I'm never even level two, but level three, those are my workouts. So whenever I see that, it's easy for me to pick my scales. There have been a lot, there has been a lot of feedback like that.

Winning Versus Ego In Training

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But what I'm gonna do here for the month of November, and this is a decision that has come from the owners, really, at our last meeting or two, we've been talking about it, is that what if we did pretty much every single workout being a levels workout? Where right now it's usually two, maybe three times a week. Uh, it's usually two. There have, or there are weeks where it's just once, where the inconsistency can kind of lead, uh, especially a lot of newer people, to cross it down a path of like, hey, what am I supposed to do when I come here? How do I find ways to scale and but also strive for skill progression, strength progression, um, volume progression, even, and intensity product uh uh progression. This is where coaches can help you out. They should, and I think they do that at our gym at a pretty high level, but they're still, you almost wish that you had more time to talk to them. You wish there was more of them and less of you. And you have a class of 27 people, you're only gonna get so much time, or you have some of the same conversations with the same people five, six years into their personal quest of becoming the fittest version of themselves or whatever goal they're pursuing. And I think one thing we're gonna try with these levels is see if an everyday pattern of it does produce what we want everyone to get. And that is you feel like you're accomplishing something at the gym. And that's at the end of the day, I believe through conversations and experiences that I've had myself, that's what people need. And that's what people want. It's not they don't need a particular movement, they don't need a particular kind of workout, they don't need a particular kind of load and score and output. It's do they feel like they're coming into the gym, spending money for it, and walking out feeling like they got better at something. They got closer to a goal. And that goal could be performance, that goal could be aesthetic, it could be mental health, it could be how much you weigh. There are infinite goals within this uh health and fitness world that we work in. And I think our one of our jobs when it comes to programming is to set people up to feel that feeling. And we use the term winning, and that's gonna be something you hear about more and more in the coming months. And I will admit this is gonna be a very, I don't have a script for this podcast. This is gonna be a very uh raw podcast that's kind of like really kind of it's gonna be some word vomit probably from coming out of me in terms of that's a very dangerous path for myself and a gym to go down. Like we're not in charge of people's happiness. That's a very personal thing that you need to take on yourself. And but we also want to at least put you on the road to the best of our ability to pursue that. That's the end goal. That's why bison started. We wanted to help people. And 15 years ago, it was all about fitness, it was all about getting stronger and being more confident and accomplishing things. We have done that at a pretty high level for a really long time in a really tough business, and it's taking a huge amount of people putting forth a lot of effort, energy, and passion into others. And that might be where the conversation ends. But as we tell our people, try to level up, try to get better. Don't take your foot off the gas because the second you take your foot off the gas, you're gonna slow down. And one thing that we're gonna do here as ownership, myself as programmer, that we're gonna try to open the door to helping people at a deeper level. And this might be a complete swing and a miss. And that's why we're not gonna commit to it past the month of November. We're gonna see how this goes. And as I program, this is now going down the very complicated path, very complex. And I was just asking myself, like, why am I feeling a burden to help people make themselves happier? And through workouts, why can't I just create the workout and let them take care of themselves like an adult should? But there is a pull, as much as I coach and as much as I'm in the gym, that if there's something we can do within reason to help people out with this, we're gonna do it, or at least we're gonna try. So that's where this is coming from. That's why that's that's that's who we're doing this for. And now I'm actually gonna explain to you how this is gonna go down because I'm telling you this right now, this is not gonna be a smooth week coming up. It will not be smooth. Anything new, people don't like. And because you're used to something, and this is gonna be for coaches and athletes, you're not gonna like this right away. You're gonna have questions, you're gonna second guess, and you're gonna join me in that club. But I've been second guess second guessing this nonstop. I've been having texts and conversations with a couple coaches about this and my wife, that this is just not gonna work this week. But we have to try it. And I think I hope and expect that you guys come into it with that open mind that this is really aimed at making it better for for you, for the athlete. And whether you're new to CrossFit or you've been doing this for 15 years, whether you're so good at everything or you can't do anything, whether whatever opinion you have about yourself, these changes are for you, but you got to pay attention to a couple of the small little details. So, what I'm gonna do here is I'm actually gonna open the book to next week's programming. Actually, get it a day early, kind of cool, right? You're gonna get next week's programming right now, and I'm gonna explain the levels as if I was at the whiteboard, maybe, and have you maybe chew on this a little bit. Hopefully, I would love for you guys to get this in before next week's workouts or at least a couple of days and see what your response is before, during, and after a workout and be honest. Does this level stuff help you? Does it hurt you? Does it make you feel worse about yourself? Is this stupid? Um, classic, my job would be easier. Our coach's job would be easier if we made an RX workout and you're gonna RX or scale it. And that is a big part of where this has come from. Should there be an RX? Should there be scaled? Should we write that on a whiteboard next to your name? Is it a badge of honor? Do you take it too serious? Does it do you not have control of your emotions when that SC is next to your name? Do you take too much pride when there's an RX next to your name? These are things you need to reflect on because part of that, guys, I'll be honest with you, is a big reason why we're doing this. Is that we've been trying to hammer in the concept of what RX and Scaled actually is. And to be blunt, again, I have no script, and this is gonna be raw. Uh, some of you guys have been here for 10 years and you refuse to accept the truth on what RX and scaled means because you care about your ego too much. So this that's part of the reason why we're going down this path with the levels, and this is a dangerous road to go down of making changes based on other people's egos.

Monday Strength Then Volume AMRAP

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So I'm gonna go right into Monday, November 2nd. I hope I had that date right. Yep, 31st is Saturday. Cool. All right, so we are gonna start off with some strength work on Monday. It's always fun to do it that way, right? Um, and there is so this is important to note, I would say almost every just raw lifting session that we do at the gym, this will not be levels. Everyone's doing it. And if you have to scale the movement because of whatever reason, then you could do that. But we're gonna start off every minute 30 for seven sets. We're gonna do one jerk from the rack. We've been progressing that for a while. Push press and the push press jerk and then the two jerks. We're gonna just gonna, and though a lot of these lifts have been after a workout, we get to do it first. So some of you guys like that better than others. Don't need to get into that right now. I want to stay on topic. There are no levels to the first part of this workout. You're gonna lift off the rack, and then after your seventh set, you're gonna semi quickly uh take about half of that weight that you lifted and put it on the barbell. And then it's just gonna be you, that barbell on the ground. At the 12-minute mark, we're gonna start an amrap for eight minutes. And here we go. Levels today, it's gonna be about volume, not about weight, not about skill. How many reps are you gonna do? Okay, so level one is gonna be 15 push-ups, 15 sit-ups, 10 push press, 10 hang cleans. Pretty simple, straightforward am rap. 15 reps is gonna pile up though. 15 push-ups for for some people, you can't get to that man, you can't get to that number in under a minute. You can't do it unbroken. You can't be intense if it's 15. So, level two, which is what a standard bison RX would be, is that you know, you can see right there, right over my cursor. For those that are watching on YouTube, I should have noted that that I'm uh any if you're listening right now on Spotify and Apple, you might want to give YouTube a look on this one because the programming is going to be in text. Uh, and I can use my cursor a little bit there to kind of guide you here. But here's level two, okay. 10 reps of body weight, five reps of barbell. So to be on the same page, that means the push-ups and sit ups will be 10 reps of both, and the push press and hand cleans will be five reps of both. Okay. Even that number, again, you're really talking to a wide group of people here. We have a games athlete on our staff. We have people that have that as a goal, semifinal athletes, right? People that put in extra hours of work every single week. And then we have people that are still really working on that, those, those early push-ups, trying to get five in a row. You're doing the same workout, and that's a big that's a big principle that we believe in at CrossFit. We don't care if you're good, we don't care if you're bad. We care that you work hard, you move well, you're coachable, and you're nice to other people. So, yeah, you should do level three, five reps of the body weight, five push-ups, five setups, five reps on the barbell so that you can keep moving. The goal of this workout will be to keep moving. There should not be at any point of you staring at the barbell for more than 10 seconds because my arms are too tired. If breathing's the issue, that's another story. But same thing on the push-ups, guys. If you can't do 10, 15 push-ups, rip through them, and this is coming up probably be close to a, for some people, six to eight rounds. Like if you can't do that every minute, you shouldn't be doing level one, you should be doing level two or level three because the feel of this is that you're gonna keep moving through it. So that level three right there, five reps of the body weight, five reps on the barbell. Level four, and we're gonna talk about level four right now because I want to get this out there. Level four almost every day is gonna be this you choose your reps. You come up with a number prior to the start of the workout. It's not allowed to change midway, by the way. And you're gonna choose this. And you can go 20 push-ups and sit-ups because you're a monster. But I hate the barbell, and I'm gonna go five reps there. We're gonna give some guidance and the write-ups that I normally give uh in the programming in your app. That's uh that the members you guys will be able to see. But it the level four is gonna be like choose your own adventure. I think that's what Coach Bobby liked to term it when he was programming for us a couple of weeks ago. Uh, my wife Ashley has thrown out this suggestion that we never do an RX R scale. We never give you guidance on what weights and what movements and what volume. We just tell you, hey guys, the feel of this workout is this pick some reps in here that look, we want you moving for the vast majority of every single minute. We want this to pile up volume. Go choose your reps, figure it out. And I'll tell you what, that is gonna leave some people in the dark. You're not gonna know what to do, but you know, the quickest way to learn about yourself and what you should do, it's gonna be doing that more often. Also on level four, this is gonna be really important. I need you guys to pay attention to this. We're not going to mix and match levels, we're not writing one-two, we're not writing one-three, we're not writing 1.5. We are writing one or two or three or four. So if you do kind of part one, uh level one and kind of level three, that means you did level four because that means you kind of customized the workout. You did not pick a level, you did your own thing. And you're gonna understand this probably deeper when I go to the Tuesday workout, but we are not gonna write three-scaled two RX, one that it's gonna be one, two, three, or four because we are trying our hardest for you guys to get away from level one. I'm good. Level four, you're not. Level four is meaning you just kind of picked your own thing. You modified the workout. We gave you three freaking options here. None of them were good enough for you. So you went to four and you picked your own one. All right. Day

Tuesday Open Workout And Scaling Strategy

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two. This is not gonna be the most popular workout. However, I'm gonna make this a little bigger. Bear with me for a sec. All right. Tuesday, November 3rd. Am wrap for 12s. Everyone's got an am wrap 12. All right, that's important. Everyone has an am wrap 12, 12-minute am wrap. You are going to do X amount of wall balls, 90 double unders, X amount of muscle ups or pull-ups. All right. This one is the one that I almost started to throw up on. The complexity to a simple workout that we are trying to adopt with levels to accommodate as many of you as possible, has so many layers to it, to the point where I felt like I had to make nine levels for this, but we're not going to go down that path. This is an open workout from the early days of CrossFit. I believe this was 2012, my first ever open, and it was repeated the next year, I believe, 2023. And level one is that open workout. Okay, listen to this for those that aren't looking at it right now. Okay. It is 150 wall balls right into 90 double unders, right into 30 ring muscle ups. History lesson for you guys. 2012, there were no scaled workouts in the open. This was it. You had to do 150 wall balls and then 90 double unders and then 30 ring muscle-ups. 150 wall balls is a CrossFit benchmark workout called Karen. That is literally the workout. How fast can you do 150 wall balls? So, for those of that don't know, there's don't know that, a little bit of history with this one. Okay. And if you rewind back to 2012, they made workouts like this, in that everyone can do, shouldn't say everyone, most people can do the wall balls. They might not get to 150, but they can do the wall balls. And it might take them 11 minutes. And that's a real time. I've seen that. I've seen over 10 minutes on Karen several times over the years. We've done it probably five or six times over the years at bison. And I've seen over 10 minutes. So imagine this, right? Imagine you you sludge through 150 wall balls, you're exhausted, 10 minutes, you only have two minutes left. So those muscle ups that you see at the end, like that's not a factor for some people because you don't get there. My first open work, my first open was in 2012. And I did this workout. I think I did the wall balls. I was did them uh pretty fast. It was around 6:30, I believe. But guess what? I didn't have double unders. I thought they were the hardest thing in the world. So I had over five minutes left in this workout, and I did 34 double unders. Okay, I'm gonna say that again. In five minutes, I did 34 double unders. That's about six per minute, one every 10 seconds. You want to talk about frustrating? I've been there. Okay. So the muscle ups, which I didn't have at the time, they didn't matter to me. So at the end of the day, guys, this was a very basic workout for someone like myself back then. It was just wall balls and jump rope. So, how do we do this for the gym? How am I doing this with levels? And this is an experiment for me. I don't know if this is correct, but let's go to the levels right now. Level one, you're doing the open workout from that year, and that's it. Try to do as best you can. And if you do finish the muscle-ups, you're going back to the wall balls. You're a mutant if you do it, but it can be done, by the way. Level two, I'm cutting the wall ball volume down. You're going down to 100 wall balls, and we're also taking the ring muscle-ups out. You're gonna be doing 20 reps of bar muscle-ups. They are easier. There are more people, it is more inclusive than ring muscle-ups. Okay, level three, we're taking the wall ball volume down again. 75 wall balls. We're gonna make it lighter. 14 pound guys, 10-pound ladies, 15 chest to bar pull-ups. So now we're taking the muscle-ups out. But Dave, I don't have pull-ups, I don't have chest to bar, I don't have muscle-ups. What am I supposed to? I don't have I don't have double unders. What am I supposed to do? Level four, remember what I said about level four. You're gonna pick. I mean, you'll have the help of a coach always, right? We're not gonna turn this into an AI gym where we have some robot up there showing you the workout. The coach will personally help you out. But this is what level four is, guys. It's choose, choose your adventure, choose your victory, choose your win, choose your scales. So you're gonna choose the volume of your wall balls. And my suggestion would be you know, you can follow the same ratio, right? Of um five to one, wall ball to gymnastics. If Math is hard for you, maybe you go with a really light wall ball and you stick with the level three volume, right? Um, and you do single unders instead of double unders. You pick banded pull-ups and ring rows and you keep the number at 15. But here's the thing about doing that, guys, right? And this is why I do kind of like this level's approach. This is an amrat. So if you hate wall balls and you're like, yes, I'm gonna do the 75 because I'm doing half the wall. I don't care about anything, bro. I'm doing 75 wall balls, doing my 90 jump rope, doing my 15 chess bar. Guess what you got to do after the chess bar, everybody? You're going back to the wall ball. And you might have time to do another 75. Guess how much volume you're doing? You're doing 150. So the soreness level from this workout can absolutely be a factor for some. I do think soreness is worse when you're doing all these big uh big sets, big set, I should say, 150 in a row without anything to kind of give those muscles, those quads a break. Uh, but overall volume, you're not doing this much, they're not really doing that much less. Now, here's another factor. What is If I have rain muscle ups, what if I have double unders? You can still do level four. Alright? Here for most of you, I'm gonna say this again, being blunt. Most of you will probably have a better workout if you did level four and you did something like this. 50 wall balls, 90 double unders, 10 muscle ups, bar or ring. Because you know what you're gonna get out of that workout? You're gonna get to move more, you're gonna do more. You're not gonna sit there at the ring muscle-ups with four minutes left and look at them and try to get one or two. You're not gonna do 150 wall balls in a row. You might get to over that volume all in. And that this is another reason why level four to you, it's not an easy workout. You're not doing a bad job in some ways, in a lot of ways. For many of you, level four is the way to go. You can really kind of start taking ownership of some of your programming. You know, if you think stuff is too hard, too high skilled, too complicated, level four is for you. You know, but you might actually be surprised. You kind of like the structure more than you think. You just don't like how you perform in certain workouts. I think that's the biggest issue here. But if that's not you, level four is a great way to approach your workouts. You know, like just take, you know, you can kind of pick and choose things that you want to work on, or something doesn't feel good on your body, you can kind of bias the workout towards that direction. So that that's a that's gonna be a really interesting levels workout on Tuesday. And remember what I said earlier. If you do the 150 wall balls, 90 double unders, and 30 bar muscle ups, not ring, you are level four. Are we on the same page with that? You're not one-two, you are level four, you're not one scale, you are level four because you did not approach one of these levels. You did not do one of these. You picked your own, okay.

Wednesday Partner Endurance Straightforward Day

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Wednesday, November 4th. This is actually a day that we don't. I'm gonna kind of fix this so I can get it all on one screen here. Sorry. Wednesday is gonna be an endurance day with a partner. This is not by yourself, by the way. This is going to be a partner workout, okay? And there are no levels to this. And this is an example of a workout that we don't need to do levels for every little thing we do. And you're actually gonna maybe be relieved when you see days like this, where it's just come in, show up, and work out like the old days, right? The good old days. 120 cal bike for guys, 100 for ladies. Again, this is a pair. You're doing this in partners, you're gonna go outside, you're gonna run. We're almost done with running here at bison. Um, it's gonna be four four hundredths. Sorry, that should say two each right there. I'm actually gonna modify this right now, it's gonna drive me nuts. There was a couple different versions of this. Okay, so we are you're gonna bike, you're gonna run. You're gonna ski, you're gonna run, and then you're gonna farm a carry and you're gonna run. Okay, you're doing all of this with a partner. 30-minute cap. I don't want to spend too much time on this. I don't want to drag it on. There are no levels to this. There are definitely scaling options, guys. You can definitely modify things based on how you feel, or a coach can make a time cap for what these cows look like. Uh, but again, this is gonna be uh just a straight shot, no levels workout.

Thursday EMOM With Weight Levels

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Third Thursday, in my opinion, this is gonna be the favorite workout of the week for some of you guys. Um, there are this is probably the easiest version of levels to this. And there are a couple different ways you can program a workout like this. But Thursday, we're gonna emo 20, four lateral burpees over bar, three cleans, whatever you want, squat or power, two shoulder overhead. Some of you are gonna compare this to Macho Man that we do uh basically right before New Year's every single year. And in that you have to pick one weight for here. So this is the levels, it's just gonna be how heavy that barbell is. So level one is 185, 125, level two, 155, 105, level three, 115, 75, level four, choose weight. And again, if I want to do 165, right? That's not in between one and two. It just means you did level four. You didn't pick one of the levels. Nothing wrong with that. If anything, I think it's kind of cool that if you came in with your own weight, and you could put that in the comments if you log scores online. The score to this workout, similar to Macho Man, is how many out of 20 you complete. So you get one weight on the barbell, give you plenty of time to warm up, and you get one shot at completing um the workout at that weight. You don't get to change the weight halfway through. So if you start getting smoked and really tired, you take a minute off, maybe your score is 17 out of 20. Um, if you've an accomplishment or a goal for something, okay, maybe I'll go a little lighter today, but I'm going 20 for 20. So maybe I could do level one, but I'm gonna go 20 for 20 and try to get level two. And if you want to add a layer of intensity to that, get it done as fast as you can every time. Like that's it's a great workout. But we will occasionally have workouts where Imam 20 of some sort of lifting complex where we just guys go choose your weights. And we do that a lot throughout the year. And those are days that we don't really need to do levels either. Like I said earlier, our strength work that we do, it's just gonna be primarily based on what weight you choose to do. So you will see that as well, just not this week. This was the easiest levels day uh of this week. Friday, we're gonna we're gonna go complicated again, and this is probably really complicated. Um, and this is enough gonna be. I mean, I I almost feel bad for the coaches this upcoming Friday on on explaining this at the whiteboard, but you could probably send 10 minutes talking about this workout. And we've been playing out this double touch. This is the last one, double touch workout, and double touch for those that don't know, it's a toast bar and a chest bar consecutively, one and one without coming off the rig. And we eventually will be introducing the the triple touch, which is the same exact thing that we add the bar muscle up at the end. Again, really high-level skill. And here's the workout, okay?

Friday Two Set Challenge And Double Touch

SPEAKER_00 28:08

Friday, November 6th. It's a two-set workout. All right, each set is seven minutes long. You are going to Cal Row, that's one of the levels. You're going to do 12 overhead lunges, 12 box jumps, 12 overhead squats. That should be a good thing. I am doing this right now. That's going to be 12 box jumps again. All right. So let me start that over. Cal Row, 12 overhead lunges, 12 box jumps, 12 overhead squat, 12 box jumps, max rep double touch. So whether you get there with a minute left, or some of you guys could probably get there with three or four minutes left, you're just going to do as many as you can. And we haven't done the double touch in that way yet. And there's a four-minute rest in between. Now let's go to these levels. Okay. Level one, 28 slash 24 cow rows, 28 guys, 24 ladies. The barbell is 115.75. And the level one double touch, this is crazy. If you guys remember what our level one double touches, is you have to do the reps consecutive, to bar and uh chest of bar. Level two of this workout is we reduce the cows a little, not by a lot, and we reduce the barbell. So if you're a great rower, but these overhead barbell movements are difficult for you, and you need to do level two, you're, you know, that's the that's your level. And if you want to modify the cows and stay with the 28 cows, guys, or 284 cows ladies, but go with the lighter barbell, you are, are we on the same page? You are level four because you modified, you created your own. Okay. And level one double touch is still there for that level two workout. Okay, this is pretty crazy, isn't it? Level three, 20 cal guys, 16 for the ladies, a lighter barbell, and the levels two through four double touch. We have a lot of varieties to that movement where you can come down in between reps, there's ring rows, there's knee raises, all that stuff. Level four is going to be a very common approach to this workout. And it's basically going to be you choose the volume, you choose the weight, and you choose what you're doing for the gymnastics. You might even have to mix and match it a bit. And this is a workout where a coach is going to have to probably help you out if you really don't know yourself. Um, and this is where notes from the workout will come into play. Like that row should not take more than a minute 30. So if you warm up or you have some sort of awareness of what you can do on the row, or if you're looking at that, like, hey, that's a two-minute row for me. Like, nope, that that shouldn't be the case for this workout. So if you're going level four, you have to kind of be aware of that. Um, barbell should be one or two sets, ideally, one. Ideally, you're getting that those overhead lounges done without picking it back up. Ideally, you're getting those overhead squats done without having to drop it and pick it back up. So you might have them. You might be able to overhead squat that weight, but because we're telling you we want you to get to the double touch, we want some of you guys there with three minutes left. We want that. If that's the case, you got to pick a weight that you're looking at and say, you know what? I can do this 12 times in a row. Your legs are going to be smoked on this one. Your arm, your shoulders might even be a little tired. And again, you're not going to have the answer to every single workout about what you can do, but there should be some thought that goes into it and maybe some reflection after. And this is a big part. I always say the mindful, smart, experienced athlete always has the advantage in workouts, not just because they've done it longer, but they pay attention. If you don't pay attention to what happens to you in this workout, it's going to affect you down the road because you're going to have a hard time making decisions. So that's the last levels workout of the week. Um, I'll show you Saturday just because I feel like I should. This is not a levels workout, it's a partner's workout. You got deadlift jump rope, bench press jump rope, a little bit of running, and then we are. Oh, I did throw levels on here. Um, this is gonna be suggested weights. Okay, so I'm not gonna throw any volume modifications at you guys. So, you know what? I will go over this for you guys.

Saturday Partner Format With Load Guidance

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Saturday, November 7th, teams of two, one working, one resting. Between the two of you, 40 deadlifts, 120 jump rope, double unders, 30 deadlifts, 80 jump rope, 20 deadlifts, 40 jump rope. Then you go off for an 800-meter run. There's no rest here, guys. So we have a long, straight shot. You come inside, you're basically gonna do that same exact workout, but now it's bench press instead of deadlift. You're gonna go run again, long one. You come inside, and you're gonna now gonna take the jump rope out, take the volume down a notch, and we're gonna deadlift, bench press. If if you total up the total volume of these two movements, um, it's nothing, it's nothing crazy. Um, but I didn't want to jump rope and run too much. So you take the jump rope out, and then we run one more time. It is shorter at the end. You should be able to up the intensity because it is cut in half. Level one is 225, 155, and 7050 for the bench press. Pretty hard way to move for more than like 10 reps at a time. And that's gonna be our guidance. Like you should be able to do more than 10 at the entire workout at all these movements. Uh level two, 185, 125, and 5035 for the bench press. Level three, we go down to 135, 95, 35, 20, and level four. Again, if you kind of want to go be live somewhere in between there, or you want to deadlift level one, but bench press level two, that will be level four because you did not pick one of the levels. So that kind of sums up what this upcoming week's gonna look like.

Execution Rules Feedback And Next Steps

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And I want to challenge everyone that's actually listening to this that you made it that far, clap, clap, thank you. Okay, because it's gonna help us coach you guys. It's it's supposed to be complicated. It's supposed to be, and I know a lot of you don't want complicated, but I also know a lot of you want results, and it's not a smooth path there. It it's it is complex. There are a lot of elements to it, and we can't we can't just feed one section of the gym. We can't feed the people that want competitor style workouts every day, and we won't. We also can't feed the people that no longer want to do high skills and high loads and high volume. We we can't feed that crew either. We can't feed the crew that's back and forth every two weeks on what they want. What I think the level system can do is it can help you create some awareness of like where do you stand? Where do you sit? Where do you want to strive for? How far away are you from things? How well do you know yourself? Um, can you actually adjust what you think you should do, or are you too stubborn? And this is where the levels, you're gonna see levels, guys, that level one workouts that you don't think are reasonable. But 99% of the time when I hear someone talk like that, they're really just thinking about them and like their particular circle. You know, whatever group chat they're in, whatever friends they say after the workout, but they're not really fully aware of what happens in the gym, the other 10 classes per day. And this is, I'm not gonna ask anyone to trust, I'm not gonna tell anyone what to think. I know people don't respond well to that, but I do think that the decisions that come from the owners, the coaches, and experienced members that have kind of been through their own personal battles with RX and scaling and what they can do now versus what they could do, it really is there to help set you up for you to feel like what did I say at the beginning of the podcast? You get to come in, work your butt off, and feel good about what you did and the direction you're going in. This should help that if it's executed well. For it to be executed well, you need to do your part. I need to do my part, the coaches need to do their part. If one of those three things are loose, just one of them, this will blow up. This will not work. But if you can combine the athlete with the coach with the programmer being on the same page, we can do things with this. And I think it's something that could be the start of something special, or it could just blow up. And if it does, we we kind of re-pivot and we try something else December, January moving forward. But I hope you guys know this is all going to be coming from a place of our desire and passion to help you guys get to where you need to be and want to be physically. Um, it never, it never dies. That flame is burning as high as it's ever been. And this is a tremendous amount of work and discussion and thought um for you. And I hope that you guys can meet us halfway on that. Because if we do, again, like I said, I think we could do some special things with it. But it's gonna take a team, it's gonna take, take all of us to accomplish it. So, feedback about this week, I would love to hear it. You're gonna do it all month, whether you like it or not. So I think a lot of the feedback might be better off maybe a month from now. And I'll probably circle back with a couple of coaches, maybe a couple of members. If any of you guys want to come on and talk about what the month was like, um, let me know. I'll have you on and we could talk about it. But I hope this works out, guys, and we'll see you at the gym this week. Thanks. 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.