Hey, Athletes! Want to learn more about Concurrent training? Then tune into this week’s episode!
Episode 55 of The Garage Gym Athlete Podcast is up!
In this week’s episode, we have Jerred, Joe, and Kyle. After giving us announcements and updates, the coaches go over the study. This week’s study is over concurrent training and how more short training sessions can potentially be better than less long ones. The guys give their takeaways and thoughts on this one.
Next, they go over this week’s topic, which is the hardest workout they’ve ever completed. Each coach goes over which workout was their toughest one and why.
This week’s Meet Yourself Saturday is called walk the plank and the guys give their tips and tricks on how to tackle it.
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 44-MINUTE EPISODE WE DISCUSS:
- Kyle’s New Gym Toys
- Concurrent Training
- Shorter Training Sessions vs. Longer Ones
- Tips and Tricks for MYS
- What’s The Hardest Workout You’ve Ever Done
- Walk The Plank
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Episode 55: Hardest Workouts We’ve Ever Done & Concurrent Training AGAIN
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast is stills. The lady scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our email@example.com. And if you want to pursue more into the field of coaching and programming, head to firstname.lastname@example.org.
Thanks for listening.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Joe Courtney. What’s up, Joe?
Joe Courtney: Always here. What’s up? Yeah,
Jerred Moon: you are. And Kyle, what’s up, man?
Kyle Shrum: Not always here, but most of the time,
Joe Courtney: that’s his middle name? Kyle? Not always hear from.
Jerred Moon: And Ashley not here today at all.
Right. but I’ll represent for her when we get to the study. So keeping it real actually. alright guys. How’s life. Joe got anything?
Joe Courtney: yeah, I gotta ring rash again.
Jerred Moon: That’s we should really dive into this. Let’s
Kyle Shrum: talk about the,
Jerred Moon: or is that you? I thought you got something that eliminated that or,
Joe Courtney: well, it’s not ring on my finger rash.
It is rings from doing ring dip rash on the outsides of my arms,
Jerred Moon: like rug burn. Yeah, that happens to me almost every time I do ring dips.
Joe Courtney: Yeah. So I, my last update was, Hey, I got rings. I’m excited. And now my arms are all torn up because of [00:02:00] 180 of them or whatever it was that Marco,
Jerred Moon: you got too excited.
Joe Courtney: Yeah. I mean, I was just, and man, they go, they go quick.
Jerred Moon: I don’t know, to be honest, I’m sure if anyone listening has a way to like remedy that I’ve never looked into it or even tried to figure it out. I just have always been like, you know what, when I do ring dips, I get cuts on my arms. Yeah.
Joe Courtney: Mean I don’t mind it if I do them, if I do them enough, like when I was doing my sexy Saturdays all the time, I’m pretty sure the outside of the moms were just calloused and it was fine.
But the only way I can think of it as either wear sleeves or you spread. You spread them out, but I don’t like them spread out because then they’re harder to control. They’re harder to keep in. So I actually have them pretty skinny so that they do rub against them, which, you know,
Jerred Moon: whatever.
Kyle Shrum: What if you were the garage gym athlete, rash guard from the Spartan races
Jerred Moon: because I don’t sleep.
Kyle Shrum: That’s what I’m saying. Like, why don’t you just do that?
Joe Courtney: You know, wear a [00:03:00] compression shirt every time I wanted to dips,
Kyle Shrum: it’s called a rash
Jerred Moon: guard. Don’t they have .
Joe Courtney: They have like, like actual sleeve that like basketball players wear over their elbows and stuff like that. But I don’t care that much
Jerred Moon: or where you’re in problem solving mode, Joe, I’m
Kyle Shrum: sorry.
Instead we just get to hear about it on the podcast.
Joe Courtney: I just turned, I’m just turning the skin.
Jerred Moon: Well, I’m trying, you know, when you, when you brace your arm up against the rope, it gives you that stability. So yeah, you. Chains chains are the answer. Alright. Jane,
Joe Courtney: Jane dips.
Jerred Moon: Yeah. Hang your rings from chains. I’m glad that I, just solved that problem for you.
Joe Courtney: Just a little, but that’s fine.
Jerred Moon: No, it is adjustable. You just, if you have like a carabiner, you can just like different links or different height. There is that’s Kyle how’s life.
Kyle Shrum: Life is good. No rash over here. But I did get some new gym toys, [00:04:00] which is fun. even though rogue did not have the gym toys that I wanted, they had some of what I wanted, but not all of them.
And surprisingly, the guy here really quickly like the ship, it was really fast. I was shocked. I mean, they got here. And the amount of time they would normally have gotten here instead of like, you know, rogue has like a five to seven day disclaimer at the top of their website on every page on our website.
So, anyway, got a new GORUCK, got the speed Rucker. the one with the reflective strip thought that might be important. I don’t know. got Hannah her own jump
Jerred Moon: rope.
Kyle Shrum: So in case we’re both jumping rope at the same time.
Joe Courtney: you know, you don’t have your kids, like just take a one log one and do like double Dutch or whatever,
Kyle Shrum: man, just two, one, one, you know, we may try that and video that I think that might be some good content.
It could go pretty well. we are considerably taller than they are though.
Joe Courtney: They stay on your boxes, stay on your plyo boxes.
Kyle Shrum: Yeah. [00:05:00] Yeah. All right. That would be fine. I’m just sorry. I’m imagining what that would look like. got her own jump rope, got a sandbag, a rogue sandbag with, four of the filler bags.
So we’d get some variety in the weights we can put in there. and then got some new aluminum collars for the barbells. Which are pretty nice instead of the old spring that we had. So got some new toys excited about it, started to trauma, especially, and his own shred track. So she’s doing rucks and sandbags and stuff like that for that already.
So. She’s excited about that.
Jerred Moon: That’s awesome.
Kyle Shrum: Yeah, she did her first ruck for tread track and she was like, alright, we need to get a better backpack. So let’s do that. I was like, okay. I know where to get one.
Jerred Moon: Thanks. I guess it’s me.
Kyle Shrum: It’s you. Alright.
Jerred Moon: Do you have dates? I do. I have one update. I I’m joining Joe [00:06:00] in the homelessness.
Joe Courtney: It’s spreading it’s diseases,
Jerred Moon: but yeah, so I am moving again. which might surprise and people I’m headed to the great state of California. No, I’m kidding. I’m not moving that far. I’m actually just moving, within town, just to a different house. hopefully there’s still some, like right now I’m just home homeless.
I don’t actually have a place to move until things are finalized. I’ll keep everyone up to date on that, but 90% moving to another house, but 100% moving out of this house. So that’s happening right now as we speak. So yeah, I’ll be homeless, already loaded. Most of the garage gym stuff into storage unit just kept the bare bones.
but since I’ll be here, I kept, I kept more than I normally would, like kept my sandbag and some kettlebells and jump rope and my bike, things like that. Cause I can stash my bike at my parents’ house. but anyway, other than that, I’m pretty much homeless. So I’ll [00:07:00] be, I don’t think I’m going to do no gear.
I’ll be homeless for about a month or three weeks. Really? I don’t think I’m gonna need to know here. I think we’re just going to try to do hard to kill. Well, the implements that I have and see how it goes. I think that it’ll work out fine. I just won’t be able to lift this heavy, you know, when we’re doing the percentages, but that is what I’m going to attempt to do during my homeless, homelessness, homeless ness.
Joe Courtney: I, I D I lasted like about one month of in gear with the limited equipment that I. Have, and then it was just like, well, on those body geo days, I’ll just kind of have to make up my own thing, but that’s similar, but not cause before it was like, I was trying to be like almost exact as close as I could, but then I just had to evolve it a little bit.
Jerred Moon: Yeah. I mean, a lot of the I’ll just run if, you know, for, I mean, I already know what’s in the programming. Most of it will work, but some of it won’t. And I’ll just work around it or
Joe Courtney: since you’re the one program and hard to kill, you’re just gonna get rid of the barbell.
[00:08:00] Jerred Moon: Cause I hate guys, I, I’m not going to have a, anything heavy to lift for the next couple of weeks.
So you guys, aren’t going to see it either. Yeah. Yeah. I could. That’s always an option. So if you see that, I’m sorry, just because I wanted to move again.
Kyle Shrum: Sorry, not sorry.
Jerred Moon: It makes us all better. That’s it. well, speaking of training and hard to kill and all that good stuff, we have a study this week.
This might actually be like my new favorite study top of the list because of a lot of reasons. So we’re talking about concurrent training today. the study reviewed is called impact of low volume concurrent strength training distribution on muscular adaptation. And here’s why I like it. The study was done on Danish, military conscripts, and they performed three different concurrent training protocols over nine weeks.
And there were [00:09:00] 285 men in this study. And this is where I was going to represent for Ashley there. Six women. So women were represented. So it’s a lot I can it’s allowable for it to be my favorite study is it’s unbiased. It’s just. Slightly slanted anyway, so 290 total participants, and that is huge. And the reason I like the study so much is because they looked at three different types of concurrent train, concurrent strength, training, or concurrent training protocols.
But also it’s a huge, huge data points. Like a lot of these other studies you can pull on concurrent training. It’s like, yeah, we had 12 people. You know, who were falling asleep in, astronomy in, you know, in college. And we like invited them to come do our study instead. Like that’s how most of these things are, are going.
You know, it’s really hard to get professional athletes, serious athletes, and that’s fine because most of the time I liked that four. It’s [00:10:00] the fact that garage gym athletes are not professional athletes. but. You know, you want someone who’s a little bit more serious when you’re trying to look at, okay, what are the true effects of this?
And they’re, they’re military people, but they’re not, I feel like military people are probably most in line with a garage gym athlete. If you guys get what I’m saying, like it’s, I wouldn’t say like the average Joe. No pun intended is, garage. You mathlete, I would say eight garage, gym athlete has a more military style, physique and fitness level of being a, being able to run and do calisthenics and all these different things.
So anyway, I really liked just who they were in the study. I’m now. The training one group that this was hard for me as I was reading the study because they named one group standard and one group, classic.
Joe Courtney: Yeah.
Jerred Moon: I can get confused. Same exact thing to me. so yeah. if I, if I do misspeak, I’ll try and get it laid out right here at the beginning.
So everyone else knows, but one group did micro training, so they performed 15 minutes [00:11:00] strength and running sessions that were separated by two hours. So that, to me, that’s a, they’re doing a 15 minute training, like in the morning, wait, two hours and then another 15 minute training. Is that what it sounded like to you guys?
Joe Courtney: Yeah, it was like only strength for 15 and then, or only conditioning for 15 and separate by two hours with limiting three per day.
Jerred Moon: And so the three 15 minute training sessions.
Joe Courtney: Yeah, the, it was a little limited to three in a single day.
Jerred Moon: Yeah. So they were training minimum 30 minutes up to 45 minutes. Per day, just spread out.
Yeah. so that, I love that idea, this micro training session, I’ve done stuff like this before, but never for scientific reasons. then there was the classic training group that performed 30 minutes of running immediately followed by 30 minutes of lifting. And they did that twice per week, per week. So 30 minutes running and then 30 minutes of lifting twice per week, right?
Only twice per week is pretty, not that [00:12:00] crazy. Right?
Kyle Shrum: Well, all three, all three groups are only amassing two total hours of training. Right. And all of them are resistance training and conditioning put together, but all three groups are only amassing two hours total in the gym.
Jerred Moon: Got it. And they, aren’t they still doing?
Yeah, it was like 20 hours
Joe Courtney: of military drills and stuff. Cause that’s, they’re going to put up a train there.
Jerred Moon: And so this is like putting training on top of let’s just say military grunt work, right. Okay. And then the last one was the standard group. They performed two 60 minute sessions per week, both of which combined running and lifting.
Kyle Shrum: Right.
Jerred Moon: That guys that didn’t break down the difference between classic and standard. What do you think the real difference is there and execution?
Kyle Shrum: I think, I think the classic it’s similar to the macro [00:13:00] where in the micro it’s 15 minutes of just conditioning and then 15 minutes of just strength. I think in the classic, it’s the same where it’s 30 minutes of just conditioning followed by 30 minutes of just strength.
Whereas the standard was it’s an hour long session and all of it’s combined altogether. So I don’t think there was any like, I don’t think there was a line in the sand drawn between conditioning and strength. It was more just all pushed together into one session instead of having like a break instead of having like a all right.
We’re done conditioning now. Now we’re strength. It’s just all kind of put together.
Joe Courtney: Yeah. Classic, I think follow the same type of training breakdown that the mini did. having an actual, like micro yeah. Having actual, like sets, defined sets and reps to find. and like, and even 50, 50 split, but the standard, they said it wasn’t consistent and it was kind of every employee, it changed each day or each, each week.
So then what I put down next standard is basically CrossFit. [00:14:00] They do CrossFit twice a week.
Jerred Moon: Yeah. I wonder if that’s what they mean. Cause they’re so they give, they actually give some of the programming for micro and classic in, you know, they’re doing three sets of five reps, lower body exercise, push exercise, pulling, so on and so forth.
And they would do moderate pace running intervals of 6,220 seconds, 30 seconds intervals of 30 seconds rest at 30, 30 years. and that was the same for micro and classic and then standard. Goodness gracious. Yeah. It’s so hard to wrap around. My standard was just different. They probably did those things combined, like you’re saying.
Yup. Yup. anyway, the, we can talk about little points or anything. W what are we going to pull out for it? but I mean, the, the ultimate takeaway is that. You can do it, right? Like it’s not, it’s not that big of a deal you can do. And this is, this, this goes in the realm of, I kind of think it’s funny, but like higher end aerobic work.
And, I mainly mean duration [00:15:00] because a lot of these other studies do, they only look at high intensity or they only look at like this one parameter or whatever these people are doing. Quite a bit of different stuff would not like what, we’re only hitting two, two total hours of training per week.
And they were still able to increase, strength and size and, you know, still get better with, their aerobic exercise. So whatever they chose to do. So concur training works. It’s another feather in the cap for concurrent training, but there’s a lot more we can unpack from here. what takeaways did you guys have?
Kyle Shrum: I think one of the biggest things to understand is these people are still also going through military training. You know what I mean? Like this is just kind of, and I think that was when you, when you first look at this study, it might kind of throw you off a little bit, but you have to understand, like they were throwing.
Like, it’s just a specific concurrent training intervention on regular military training, which is like basically calisthenics. That’s basically all they [00:16:00] were doing was calisthenics. And so you got like 20 hours where the Cal static stretched over a week that they’re doing on top of. You know, the, the concurrent training intervention, which a lot of that is conditioning as well.
So they they’re getting very little strength work, but even that very little strength work was enough to bring about strength gains. You know what I mean? And so that’s kind of, to me, that was, that was the biggest point was even with all of this other aerobic work that they’re doing in calisthenics work that they’re doing outside the gym, this little bit of strength intervention was still enough to see a strength gain.
Joe Courtney: Yeah. I think a lot of the, this could be a good or bad thing for the study was that there weren’t, there weren’t exactly experienced lifters or experienced athletes. They were active, they were in the military, but they weren’t like used to lifting which so that’s kind of why the, the volume and everything was down, but it was still, the, the two main ones.
That’s all the improvements were the. [00:17:00] Mini mini or micro pros. Now I’m getting those confused micro, micro, and the classic were the ones that improve the most versus the standard, because, and I think that’s what we’ve gone over a studies in the past that say, you know, if you want to improve on certain emphasis, then do that first or do that separate.
And that’s what they did. Was one before the other. And I think at the classic, if they flip flopped it to do strength first and then conditioning, they would’ve seen even, even more results for that one. But even with all their military training and doing conditioning, first strength results went up.
Jerred Moon: And, and do you guys check out that chart on the strength findings between micro classic and standard?
Yeah. So it has the percent change of each like pull ups. And origin. What’s interesting. So they looked at pull-ups knee, extensors, strength, elbow, flexor, strength and hand grip strength. Interesting [00:18:00] strength measures. I mean, you have pull-ups you have, I mean, hand grip. I think that’s super important.
Yeah. anyway, if you look at the percentage change, as opposed to like how many they got better. The biggest, for pull-ups in knee extension, knee extension, the biggest change was in the classic training group. So classic, that was the. It’s 30 minute. The random, no, no,
Kyle Shrum: no. That was 30 minutes. Yeah.
Jerred Moon: See, I knew it was going be a hard, hard one to do today.
yeah. So the 30, 30, the worst was standard. Right. Which was the more, what we’re referring to is maybe more CrossFit,
Kyle Shrum: the random,
Jerred Moon: yeah, the random. And then micro didn’t have a, well, there’s only one area that it didn’t meet. Or get close to the classic group. And that was in pull-ups. It still had to change, but micro training was the only group that increased in every area,
Kyle Shrum: every perimeter,
Jerred Moon: every parameter.
So I find that very [00:19:00] interesting because there’s no reason you couldn’t execute our programming. In a micro way, you know, so training session, execution rate, I’ve done this before, when I’ve gotten busy. I did this a lot in the military. I’m like, again, no, no, I have no theories behind it or anything. It was just a time thing I had, like, I would do like 30 minutes or less of like, like some rowing intervals or whatever in the morning, like to, I had a rower at home and then I would go work.
And then at lunch, You know, I ha I’d have an hour for lunch, but I need to actually eat in that window, but I’d also try and train in that window at the gym on base. so I would do like just a quick 20 to 30 minutes, strength session eat, and then back to work. and I did that for a long time, you know, and it worked out pretty well.
And I haven’t done that as much now, because to be honest, it would just be more, might be more inconvenient. With my current, like just having to
Joe Courtney: a lot of showers.
Jerred Moon: That was my first thought when I saw her, my girl, once
Joe Courtney: I was like, man, these guys must be shower three times a day.
Jerred Moon: Maybe in the [00:20:00] winter, I could, I could do it.
Like if I, if I worked out at like five or 6:00 AM and then just didn’t shower and like, Because winter, I’m not like summertime, right. Basically walking out of a pool from my garage, not as bad. And then I could just like, you know, whatever, hanging out with the kids, drink some coffee, do the normal morning stuff, getting them ready for the day.
And then back in the gym, essentially two hours later in the shower after the whole thing. But yeah, that’s logistically right now that’s a lot of showers and stuff. but I just find it interesting that they were the, really the, in my opinion, the winner, because they got better in every area.
Kyle Shrum: Yeah.
Joe Courtney: So I think this is the fifth or sixth or whatever, concurrent training study that we’ve done, something like that.
so for people that are listening, they’re like you have friends that you’re asking her, they, all they do is lift weights. And you’re asking me why don’t you, you know, work in some runs. Why don’t you do a little condition here and there? And they tell you, I don’t wanna lose my gains, bro. Then just call them lazy.
Cause these studies basically say that you’re lazy.
[00:21:00] Jerred Moon: What was it? I said the other day and it needs to be said publicly now I just randomly thought
Joe Courtney: of it. motto. Yeah. Yeah. All right. You can bring that out if you want.
Jerred Moon: I have it right here. I saved it as a note on my computer. we were thinking about changing this as the, As the motto for, instead of like, I don’t know, like a, what, a tagline or something like that.
Yeah. So we’ve been calling powerlifters lazy endurance athletes week and CrossFitters random since 2011. Concurrent training is the way I grew up.
Joe Courtney: It’s already bashed two of those today, so
Jerred Moon: who’s not offended. Yeah. So, I mean, it’s just true though. Like most lifters and it’s okay. Like. Do what you love, you know, like, but like Joe said, don’t, don’t make an excuse.
I’m, I’m perfectly fine. If, if you’re like a hardcore powerlifter. And you’re like, dude, I just like lifting. I’m kind of lazy. I don’t want to, I know power lifters like that. Who very like nodded. I want to eat some donuts, drinks and beer and lift [00:22:00] heavy things. Like I’m good. Like that’s, that’s what I enjoy.
And I’m like, cool. you know, they’re not trying to claim any sort of scientific, I’m not going to get stronger and all this stuff, they just don’t want to do it. Right. endurance athletes, I think to be honest, I, you know, calling them weak is, I don’t know. They have come a long way. I would say the endurance community.
It was almost like. I’ve heard stories of Lance Armstrong, like not willing to do one pushup during his training, anything, I could add an ounce of mass to his upper body, because he wanted to be like, as frail as possible leading up to the race, but their endurance athletes have just not been a fan of strength training for a long time, but I really feel like every endurance athlete or coach I’ve worked with in recent years, That’s not really the case anymore.
There there’s some sort of strength training. It’s not what we would do specifically, but they’re, they’re getting on the, on the boat and then we don’t even get into CrossFit being random. That’s a can of worms. Doesn’t need to be discussed.
Kyle Shrum: They have their own issues. They’re going through right now.
[00:23:00] Jerred Moon: Let’s not take shots. No, no, we don’t need, don’t need to kick them while they’re down. but they did. They got that new CEO, right? That’s in the owner. I do think that was a positive, positive move for CrossFit. I think that’s good. So. You guys have anything else from this, study, any takeaways or points you want to make?
Kyle Shrum: No go training. It’s the way.
Jerred Moon: Yeah. And definitely like, if you guys want to. Go to the show notes and check out this study. Like I said, it’s probably my new favorite just because of the size and the different ways they tested stuff. I think it’s, I think it’s really cool. It’s a, it’s a, it’s a great study.
alright. Let’s get into the topic. So we are covering questions that we normally ask other people in the garage and athlete podcast. So today the hardest workout you’ve ever done. So Kyle, what is the hardest workout you have ever done?
Kyle Shrum: so I had to, I had to try to narrow this down a little bit. I’m gonna say, as a [00:24:00] disclaimer, the hardest thing I’ve ever done is obviously Spartan beast, as far as.
Physical effort. That’s the hardest thing that I don’t know. I don’t know that you’d call that a workout. Yeah.
Jerred Moon: Minster special
Joe Courtney: catheterize. You have to like go past a hundred percent
Kyle Shrum: sometimes with, yeah. That’s the hardest thing I’ve ever done as far as workout. if you go back to season one of the garage gym athlete podcast, back in the day, the early days when I was just an athlete.
And not a coach. I was on season one as an athlete and an athlete interview. and I talked about it, this workout that I couldn’t even remember all the specifics at the time. but it was one that some friends and I did in this dude’s garage, he had, he built the garage to do CrossFit, but, I think it was like a, like we had.
It was like a birthday water or something like one of the guys, it was one of the guys’ birthdays or something we had put together this workout to do. and [00:25:00] the only thing that I can remember now is the, it was like a, to hell and back work rep scheme. where you, like, you go, you work your way up to a certain amount of reps and then you work your way all the way back down.
and it was, yeah. Yeah, but it was, it wasn’t like taking rest or anything like that. And it was an insane amount of reps because there were like four of us doing it.
Jerred Moon: So back down to one,
Kyle Shrum: yeah, something like that. So we were all like splitting all the reps between, you know, amongst the four of us or whatever.
And then it wasn’t, and it was what I do remember. Two of the things that we had to do were, air squats. And I don’t remember how many we were having to split, but we also had to do Airdyne calories and it was like,
Jerred Moon: so are you saying it’s the same workout and you still can’t remember what it was. I still,
Kyle Shrum: I really, honestly, honestly, I think my brain has just blocked out, like what happened during this workout, because it was so horrible, but
Joe Courtney: you’re so much more fit now.
Jerred Moon: He doesn’t know it.
[00:26:00] Kyle Shrum: I know what to do. I have no clue, but I do. I remember there were a lot, a lot of Airdyne calories thrown in there, that we were having to split up amongst the four of us. So that was, I’m pretty sure. Puked after that one, which does make for a good birthday celebration. But anyway, yeah, it was, it was awful, but I don’t even remember all the details.
That’s how bad it was. So,
Jerred Moon: Oh. I started to work out once I blacked out and, I’m going to have to go with that’s the hardest, cause I’ve never blacked out before. So,
Kyle Shrum: anyway, that was before. I was a Gresham athlete. So
Jerred Moon: yeah. It might be easy now.
Kyle Shrum: Yeah, probably just,
Jerred Moon: yeah, just another workout.
Kyle Shrum: Yeah. It’s mostly, yeah.
It’s like Tuesday and hard to kill now or something, but at the time, It was awful,
Jerred Moon: Jody, again, I don’t know if I’ve ever heard you respond to this question before.
Joe Courtney: I’m waiting a few times on like the Facebook group comments and stuff like that, but [00:27:00] it’s any workout that forces my pacing that I just can’t.
Jerred Moon: Yeah,
Joe Courtney: I can’t do any, anything about it. And it’s the one that always sticks out that I’ll never want to try again, is Kazu.
Jerred Moon: Yeah, that was a,
Joe Courtney: yeah, it’s a hundred heavy thrusters and every five or every minute, every minute on the minute you’re doing five burpees. So like thrusters, gas, you, and then every minute you have to drop down and do five burpees then, Oh, Hey, you got to do some thrusters or else you’re going to be here for awhile.
And if you take a minute off and guess what those reps Sterling and getting done. So, yeah,
Jerred Moon: I actually remember doing that one. I did that one in college. It was like, It was quite a while ago. I, I, I was just looking up. I had gotten into CrossFit in college and like, I was just Googling what is the hardest CrossFit workout in existence?
And that’s what I wanted to do. And I found it in the forum somewhere. Someone mentioned Kalsu and I was like, okay, I’ll give it a try. And I remember that was hard, like really hard. And there are minutes where I was not doing any [00:28:00] thrusters. I was just waiting to do the next set of burpees, like twice.
Joe Courtney: Yeah. It’s like you do your five burpees and I just like, I’m just gonna stay on the ground here until next minute. I’m just gonna go feel, still do my expertise.
Jerred Moon: I’m really interested to try that one again. I really haven’t done it since then. It’s been over a decade. It’s been a long time. So calcium.
Joe Courtney: Yeah.
I don’t think it’s ever going to change.
Jerred Moon: My change is probably depending on what day you ask me.
Joe Courtney: Well, I think Bambi is going to take it cause I bled. I blacked out halfway when you explained it to us.
Jerred Moon: Yeah, that one’s a, one’s a brutal, but mine, it depends on what day you ask me. There are just memorable workouts.
I’ll give one more recent history. because I think that that’s important and then. Go to like one of my top, like in my memory, this is the hardest workout I’ve ever done in recent history. It was in the winter doing Murph, this past winter. So like, you know, less than a year ago, but it was okay.
[00:29:00] Very cold outside by very cold Texas standards, meaning it was probably like, I think it was around 30 degrees, which is very cold for Texas. It was raining. But not cold enough to like snow or ice, because it had probably not been that cold that cold the day before is probably like 70 to 80 before. and.
So super cold, super wet, it raining and doing Murph and very, very windy. And that’s what made the awfulness. So it wasn’t necessarily the workout. And a lot of it has to do with the mentality too, because if you catch me in like an optimal mood to do hard things, I’m not gonna, I’m gonna like smile in the face of like awfulness.
I’ll just make it. Yeah, let’s do it. That was a bad day. And I didn’t want to do Murph. I didn’t want to work out in that weather. Like there was no part of me that wanted to do anything. And so the second I would, start my run. The wind just is against me for, you know, basically a half mile. [00:30:00] Cause then I just turn around and come back.
And I was like, so mad and like cold and frustrated, whole way down there. I honestly was like, I’m just not going to do it. Like, I’m just not, I’m going to, but you know, the second that that’s the whole meet yourself. Right. That, that conversation comes up and I’m like, ah, okay, great, nice to meet you. Let’s keep going.
You know, but still, it was just an awful experience. So I’d say it was, The mentality and the weather that made that one bad though. I don’t even remember my time. It was probably crappy and not worth discussing it. Wasn’t hard. I wasn’t one of those where I pushed myself and it was, you know, made it difficult.
anyway, but the hardest workout I’ve ever done is this Marine recon. My brother’s friend was he Marine recon, basically Marine special operations. Four or five days. So if you were to ask me right now, Kyle, like I forgot the workout. I would have forgotten it, but I wrote it down the next day. I was like, [00:31:00] I want to remember that.
That was awful. And so I did it. so I think the article is called how Marine recon get down. so you guys can go Google that, Google that phrase with like into three fitness and you’ll for sure find it, cause I’ve only ever written one article with Marine recon in it. And, like, I, I can’t remember the full workout.
I could pull it up, but it was just a combination of a lot of pull ups and body weight is basically all body weight stuff. nothing overly crazy about it. And to be honest, I’ve done the workout since talking about, you know, Kyle’s like, you probably will, it’s not a big deal and it’s not a big deal.
It’s like, not, it’s not that hard. It’s not that crazy. but at that time I was not prepared for that style of training. I hadn’t been doing concurrent training. I basically just been a lifter at that point. And it was also the dudes brother leading the intensity of it. Cause if you just like, just, I wrote that workout down and gave it to me, I’d be like, yeah.
Okay. Whatever, you know, talk about pacing, Joe. But [00:32:00] he like, wouldn’t let me stop moving, like period, you know, and that’s what made it so brutal. And I just remember the reason I remember being the hardest workout ever. Did is because I’ve, I’ve had heat exhaustion, basically twice in my life. And this was not one of those times, but I felt it like it was coming.
And I, this is the only time I’ve I, cause we did it at a normal gym. I went and got my car and turn the air conditioning on and just laid there. They’re like put the seat back and laid there for like, I don’t even remember how long, at least a half hour before I did anything in anywhere. I didn’t want them to see that, you know, I was like, I’m gonna go in my car and just like, try and recover.
I felt recovered enough to where I was able to drive home and I was super sore and it sucked. But I remember that just being the hard, one of the hardest I’ve ever been pushed in my life. But it took another person, you know, to do that.
Joe Courtney: They do that,
Jerred Moon: you know, they do that,
Kyle Shrum: those other people,
Jerred Moon: those
Joe Courtney: that was princes of the world.
[00:33:00] Just kidding.
Jerred Moon: All right. Work out. what do we have walk the plank at this week. You got to pull it up, Joe.
Joe Courtney: Yep. So walk the plank. It is a searcher walk with a barbell. So Richard is. Arms crossed the Euro basically held bear hugging the barbell in front of you. 10 rounds for max distance. Each round weight is 50 to 60% of your body weight.
And your rest between rounds is two minutes, but that two minutes rest is in the plank
Jerred Moon: position. Oh wow. I haven’t done this in a while. So. Trying to get your, like
Joe Courtney: your like reminder revelations, like your facial, this is a response like, huh. Oh man, what was
Jerred Moon: I thinking that day?
Kyle Shrum: This is what I’ve done to other people.
Jerred Moon: Normally I’ve normally done them recently. I mean, most of the time, because we programmed them over and over again. And I typically do meet yourself Saturday. But when I take a year off of doing these workouts [00:34:00] because of Murph and they’re just starting to come up in my rotation again. Cause I’m, I’m on the programming.
I’m just like. Oh, gosh, like so awful sounding. so yeah, it’s like memory jogging. I just, you get hit every, like you gotta go as far as you can. And then when you take a break, it’s two minutes in the front leaning rest. So anyway, what tips do you guys have? Pretty crappy one. You’re going to say don’t go for
Joe Courtney: no.
Well, still go pretty far. Just, I mean, know that you have 10 rounds of it. so if, if you’re new dessert, your walks out on the lighter end and warm up to that, you don’t want to hurt your back or anything like that? I, I haven’t done, I haven’t done this one. I don’t know how it’s going to affect like your, the crooks of your arms, elbows, whatever, just holding it.
Some people do padding on that. yeah, you can a racket, so you don’t have to lean down and like search or deadlift it or do something like that. Put it up on somewhere [00:35:00] so that you can just hug it and go. Yeah.
Jerred Moon: Unless you have an actual yoke.
Joe Courtney: Yeah.
Jerred Moon: You did some yolk work with me once?
Joe Courtney: Yeah. Once literally.
Jerred Moon: Well, you’re coming back in. I don’t have any my equipment that we’ll be able to access it
Joe Courtney: by the time I get to Texas. I think you might have asked again.
Jerred Moon: Oh, okay. Great. So here’s what happens first.
Kyle Shrum: Chips, my tip with this one is enjoy it. Cause it’s fun. I enjoy this one.
Joe Courtney: He lives in heavy things and moving them around.
Kyle Shrum: Exactly. That’s my thing. I would say, padding on the barbell is not allowed. Alright. There it is. That’s part of it. That it you’re supposed to get uncomfortable. It’s supposed to make yourself do understand though, especially if you’re new to archers and we don’t do searchers very much.
So people are going to be new to it. Amp word. I’m also not going to be used to, even those who have done them before. you’re going to get some, [00:36:00] funky feelings in your, in your elbows, on the inside of your elbows, not the outside. Cause that’s where you’re holding that barbell. The last time I did this, it was like, it was like, I don’t really know how to describe it, but it was kinda like Poochie, I guess that’s what she would say.
The scan there was kind of weird. She got, yeah, it kind of felt weird to touch it
Joe Courtney: afterwards.
Jerred Moon: I wish I could. I wish I got it. It was face recorded, said
Kyle Shrum: it’s fun. It’s funny. But anyway, Poochie skin. Just be, just be prepared for
Jerred Moon: all those searchers.
Kyle Shrum: I don’t know. It’s like puffy puffy there that like, you’re your army?
Jerred Moon: kind of fluffy, like swollen. And it’s like from the trauma,
Kyle Shrum: it wasn’t, I mean, it’s not like I’m
Jerred Moon: swelling, dude. It’s not swollen. It’s poochy come on.
Kyle Shrum: I think, I think it’s
Jerred Moon: medical here.
Kyle Shrum: Thanks. Swelling is a little more traumatic than, than Poochie. So I wouldn’t use the word swollen, but
Jerred Moon: perfect.
[00:37:00] Joe Courtney: it up a little bit.
Jerred Moon: Yeah. Yeah. That’s great. okay. So my tips are
Kyle Shrum: just,
Jerred Moon: it says 10 rounds for max distance. So max distance is far.
Joe Courtney: I was going to explanation. Okay.
Jerred Moon: Is a far like you should be feeling like you have to put it down. Not be like, you know what, here? That’s good. That’s a good spot right there.
Let’s just put it down max distance. Now that distance might get shorter each round as it would like if you were doing the, iron mile, you know, you can only get that first bout with iron mile of you going out. If you don’t put it down or if you do put it down, I mean, is normally the furthest and that’s how it should probably be.
You should probably make it very far, put it down. A little bit shorter each time, but Hey, push yourself. Try and get as far as you can. So just really focused on that max thing or else it’s not going to be a meet yourself Saturday. It’s just going to be, some of these meet yourself, Saturdays, if you don’t intentionally try hard, it’s really [00:38:00] easy.
Like what if you just pretended like 10 meters was your max, I guess not. I mean, I guess you’re still spending 20 minutes in the plank, right. But. Anyway, this one should wreck your core. If you are confused about what we’re, what we’re really training here, it, it’s going to wreck your core, a lot of isometric contraction of your abdominals here.
and you should be trying to keep those abdominals tight. Don’t be like, Oh, Jared said, it’s going to wreck my course. I’m going to just try and keep it all like loose. No, that would be the opposite. We don’t need your spine and your organs to try and stabilize your spine. our itself. We want your abdominals to do that for you.
so keeping your back. Tight and your body upright along with your abdominals, super tight and contracted the whole time. We’ll keep you safe in this workout. Also, you’re going to get hunched over a little bit, with your shoulder blades, which is going to be okay, but don’t let, don’t let it just like cave in, you know, try [00:39:00] and contract your shoulder blades back a little bit as well when you’re holding that way.
And if you can’t do that, that means your back is not strong enough. To contract with the weight that you’re holding. So lighten the load. So test that out before you get going, loaded up, you know, we have a recommendation there, but if you load it up and you’re like, I can’t like I can’t move my shoulder blades backwards.
That is too much weight for you. So try and put enough weight to where you can contract your shoulder blades back. So the perfect position, upright torso, shoulder blades, slightly retracted. Back lower back, tight and core tight. That way you’re keeping yourself as safe as possible. And if you’re in a really stable position like that, the only uncomfortable part of it yeah.
From there would be. Basically a barbell making your arms poochy because that’s, that’s the only thing that’s left there to give you any pain. Other than that, you should, you know, you might like, give out like your abs might start burning or whatever, but that’s fine because we’re saying we’re talking, [00:40:00] we’re talking max distance.
This will hardly affect your legs at all. If you think that’s what we’re doing, it just, won’t like, there’s some good stabilization stuff going on with your, with weighted steps in general, but that’s not what we’re targeting here. So this one will wreck your core. And you should expect to probably be pretty sore the next day in that, in that realm,
Kyle Shrum: I would also say that this is not, two minutes rest and get as much plank as you can.
In two minutes. This is two minutes of accumulated plank in rest. Am I correct on that. That’s how I did it the last time. Anyway, like I had like a timer in front of me and like, if I had to rest, like if I had to put my knees down, like I stopped the timer and I accumulated two minutes of rest and the plank, instead of just like, don’t just have the timer for two minutes and whatever, whatever planks you get in that two minutes.
No, you need to accumulate two minutes in that position. So if you do come out of that position,
Jerred Moon: If it was just a two minute running clock and you only did like 15 seconds of the plank then. Yeah. So I [00:41:00] agree. Two minutes accumulated in the plank. otherwise you’re not resting. I don’t know what to call it.
If you’re resting, if you’re not planking or walking, I think you’re just. Cheating. So you really should only be doing those two things. Everything we good covered it, all covered it all. All right, ladies and gentlemen, that’s it for this podcast. If you are not one of our athletes, you can fix that problem.
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