Hey, Athletes! Did you know that strength and conditioning could prevent you from getting Covid? Tune in to find out about this and more!
Episode 112 of The Garage Gym Athlete Podcast is up!
Strength & Conditioning Reduces Risk Of Covid
On this week’s episode we have Jerred, Joe, Kyle, and Trampis! They go over a study about how strength and conditioning can reduce your risk of contracting Covid. The coaches dive into this one and have some great takeaways! This week’s topic is a book review on The Art of Impossible by Steven Kotler. The coaches talk about their likes, dislikes, and give their barbell rating for this month’s book. Lastly, for this week’s Meet Yourself Saturday workout we have the Eo3 Fitness Test!
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 58-MINUTE EPISODE WE DISCUSS:
- Strength and Conditioning
- Covid Prevention
- The Art of Impossible
- Eo3 Fitness Test
- Book Review
- Tips For MYS
- 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
- Physical activity and the risk of SARS-CoV-2 infection, severe COVID-19 illness and COVID-19 related mortality in South Korea: a nationwide cohort study
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Training to Live Longer (while being a badass), Fitness Pacing, and Sally’s Revenge
- Concurrent Training: Three Steps to Becoming a Dangerously-effective Athlete
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred Moon 0:03
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with our Ashley. Easiest way to say yeah, without actually is gonna just be how I reported so other people are here one of them not actually. So let’s get into it. Okay, it’s Kyle Krampus and Joe. I’m not gonna be there we go.
Kyle Shrum 0:26
There we go nice. Now they’re
Jerred Moon 0:28
not I know. Unless you’re on YouTube you knew right away.
Joe Courtney 0:31
Yeah. On today’s lineup.
Jerred Moon 0:33
And if you didn’t know we’re on YouTube. We’ve been on YouTube, you should go check out our YouTube if you’re listening to this or watching it on YouTube. Thank you.
Joe Courtney 0:43
It is garage gym athlete on YouTube. Yeah, it’s
Jerred Moon 0:45
nine to three fitness anymore. We change the name to garage gym athlete on YouTube.
Kyle Shrum 0:52
Jerred Moon 0:53
Yeah, well, it’d be more more of an update on that there’s basically a divorce going on, but it’s a it’s like one of those good divorces, you know, like, both parties are happy about it.
Joe Courtney 1:03
Cause like I take
Jerred Moon 1:05
issue with that.
Kyle Shrum 1:06
Let’s move on from that one.
Jerred Moon 1:10
And I thought we’re gonna get into something controversial to begin a controversial topic. Okay. Alright, so we are talking COVID. Today the study. What is the study called physical activity in the risk of SARS Cove to infection, severe COVID-19 illness and COVID-19 related mortality in South Korea, a nationwide cohort study, I think it was published originally July 2021. So very recent. And here’s the big reason I wanted to cover this study, I want to get into kind of the why because I think a lot of people listening to this, this is going to be preaching to the choir a little bit because it’s more like, Hey, we think you should be healthy, it’ll probably help with COVID. And now they’re just starting to prove it. Spoiler alert. And we’ll get into all the details. But I don’t know if anyone is really like oh is being physically active, helpful in my ability to get sick. Like I think we all know those things. But what actually alarms me, this was posted on the Delaware Division of Public Health Facebook page, and it’s been shared around, it’s legitimate. They they posted this, they said you would have to run five miles a day for a week to lose just one pound of fat. getting vaccinated sounds a lot easier. Protect yourself and those you love in the Delta variant get vaccinated. So I’m not taking any issue with getting a vaccine not getting a vaccine or whatever, not even not even going down that road. I’m just saying the mindset of let’s get vaccinated, because fitness is hard. I take issue with right like, that’s not the reason that you should be doing it. And so it’s this mindset that scares me a little bit. And I know, that’s where we’re at, you know, it’s like, Hey, don’t worry about it, like there’s an easy button. So again, nothing to do with being pro or anti vaccine, it just has to do with the mindset of thinking, you know, you don’t need fitness, you can just go do something else. Now, I do want to point out that they got a lot of negative comments after posting that, and they did redact that post and changed it and apologized. So that’s, that’s great. And the reason I still called them out, even though that happened is because like, going back to what I said, the original flawed logic, like somebody wrote that and either either thought it was funny, or they thought it was like, legit. And I’m hoping they just thought it was funny. But Delaware Division of Public Health, probably not known for its comical Facebook posts, right. And so I’m thinking it may just be the logic of, let’s get fitness and try something else. And so that’s a big reason. I see things like that. And I wanted to dive into this. So this is the first large scale population based nationwide study that investigated the relationship of physical activity with the infectivity and severity of COVID-19 and its related death. 100,000 people in South Korea, there were eight different cohorts and they adjusted for all sorts of stuff. Like we can’t even get into every single thing that they did. There were all these different cohorts, all these things that they adjusted for, like whether or not you you know, what your cholesterol was, you know, whether or not you were a smoker, whether or not how much alcohol you drink, like all these things, they adjusted, adjusted for they had different cohorts, and they reported all those things. And if you really want to dive into I highly recommend checking out this study, you can go to the show notes and check it out. We always link to the study in the show notes if you really want to dive into it. And this one’s 100% free study meaning you can get the entire thing and read through it all for free. But what was most interesting about this study to me was the fact that so the the most interesting part here was was the fact that it looked at your ability to contract the infection, which I thought was very, very interesting because it was really looking at three things it was looking at.
If you know whether or not you would contract, like what if you ever reduction in the ability contract COVID was the first thing. The second thing was the severity, like how bad COVID is, and the third thing was death. So those are the main things that they were looking at. And overall there, I’ll jump to their conclusion, then we can dive into some of the percentages how much activity all these things we can, we can jump into those. But ultimately, the takeaway or the conclusion was adults who engage in the recommended levels of physical activity were associated with a decreased likelihood of SARS Cove to infection, severe COVID-19 illness and COVID-19 related death. Our findings suggest that engaging in physical activity has substantial public health value and demonstrates potential benefits to combat COVID-19 is a gigantic study 100,000 people, they started with some I think it’s in the 200,000 range, even close to 300,000, they had to exclude a bunch of people. It was just massive. And I will say the only limitation to studies like this is it’s a lot of self reporting. But so a lot of the nutrition studies that we read. And so the fact that they came to these conclusions with self reporting is still pretty phenomenal to me pretty crazy stuff. But let’s dive into some of the nuances or details of the study. Gentlemen, what did what did you think?
Joe Courtney 6:36
I’ll try and leave some of the juicy bits for the other guys. But uh, yeah, this was huge. They and I like that they examined the those that had COVID. And then they looked at their medical history over the past several years. And the assessment that they went through from from their past medical, so it’s not like they sent people questionnaires and asked, hey, between the years of this and this, asking all these questions, and that’s the result they got back. This was like, normal checkups years in advance that weren’t even known they were going to be used for this from
Jerred Moon 7:08
2015 until 2020. Yeah,
Joe Courtney 7:11
right. So a ton of data that wasn’t even influenced by, by COVID at all, just normal health health assessments. And while that can be good and bad, because, you know, you get people just saying it, it’s there to their own to their own answers. And then like, the parameters are a bit loose of what strength training, what’s aerobic training, some people will just like, yeah, yeah, I do that twice week. Some people might embellish what they say, for like the reporting to their work, because sometimes the work checks in on their medical profile said, Yeah, yeah, I’m healthier than, than you think I am. But the overwhelming the amount of people and the data that it showed, like, that might be the case for a couple of 100, you might see a little bit of a fabrication of the the results, but for dotnet, 70 500,000 people, it’s the it’s overwhelming what it all showed, which is pretty, pretty awesome. So the other things that when you were talking about some of the, you know, the contracting, the severity and the deaths, another one that they did, so they pull all kinds of data was that it also showed with you were were admitted into the hospital for COVID. that on average, people who were active were in the hospital two days less. So two days less than and like every day that you’re in the hospital for something increases the chances of either getting worse, but two days less taking that off the bat is pretty huge in general. And that’s just I mean, that’s always one of the biggest causes for lockdowns anyways, because of the new hospital space. So that’s that was a huge one that I picked up on, I had to kind of dive a little bit. And that’s the main parts that I wanted to get out there before. We started going into everything else demographics. We had, it was also mostly young people. So under 60 was mostly wasn’t looking at older people as well. So kind of a prime age group study for health and stuff. So 33% 2920 to 39 37.8 40 to 59. And then only 28% was over 60 and 52% were female. This whole giant group, but what do you guys got cramps?
Unknown Speaker 9:31
Yeah, like, I mean, like you were talking about the just the way they went back into the past of these people when just gathered all this information for whatever it was 70,000 people or you know, it was kind of incredible to me how how organized it all was, like Jared said, though, you know, it’s a lot of self reporting, but you you got to imagine some of those people are telling the truth. So
Jerred Moon 9:56
yeah, I think I tend to trust self reporting a little bit longer. Because I mean, because of the length of the data set going back 2015 to now, if they were like, yeah, just over the last three months, we’re trying to do a COVID study, like, tell us something. I’d be like, well, I don’t know. Seems kind of odd. But yeah, that just how many repetitions you have from regular physical checkups and stuff. Like it just seems a bit crazy.
Unknown Speaker 10:21
Right? And then you know, what the results? Yeah, I mean, like, like, you kind of said, also, it’s no surprise that that healthier individuals handled the virus better. But the difference between no activity, some activity, the right amount of activity, and then, like vigorous activity, it’s just that that that built that bell curve that you talked about all the time. And just it was just Stark, in when he looked at the results, that it’s exactly what what you talked about. There was a CNN, if you were gonna do one, and not the other, it was probably better to do aerobic. Seems like having your cardiovascular and aerobic system a little bit stronger would be better, but by far and away, just following concurrent training, and is,
Jerred Moon 11:17
which one is better tramp is
Kyle Shrum 11:19
the best? Yeah,
Joe Courtney 11:21
I think we’re playing chicken to say who’s gonna say it? Yeah,
Kyle Shrum 11:24
definitely gonna say it.
Jerred Moon 11:26
Words concurrent training in the study. But that’s all I read the whole,
Unknown Speaker 11:31
basically, I mean, it was, it was kind of cool to see that. I mean, there was that one graph that had the three and it was just, it was just plain as day that people who can train both systems, or, you know, all the systems have a better chance of beating this thing. Or, or like Joe said, spending less time in the hospital, cool study, just a lot of information. And obviously points to things that we’re passionate about. God, what did you have?
Kyle Shrum 11:59
Yeah, just another study confirming, you know, everything that we talked about all the things, I’m glad that somebody said concurrent training, I was definitely going to, it’s referred to as a Robic and strength exercise in the study. But it’s like, Yeah, I know what that is, when we know what, what you’re really trying to say here. So the, the groups the active versus the insufficient, or sufficiently active groups, those groups were based off of the 2018 American guidelines for recommended exercise. And those guidelines recommend between 150 and 300 minutes per week of training to be healthy. And so 150 minutes is the bottom end of that 150 minutes is two and a half hours, which you break that up over five days, that’s 30 minutes a day, 30 minutes of exercise a day, is the bottom end of the baseline for the active group, the active group saw a saw a 22%, lower risk of infection, a 38%. lower risk of severe illness with COVID-19 and an 83%, lower risk of death from COVID-19. That’s the active group, that’s the people who are getting the minimum amount, according to So basically, the people who are doing 30 minutes a day, at the minimum 30 minutes a day, are 22% less likely to even be infected. 38% less likely to have a severe reaction 83% less likely to die from COVID-19 according to this study, so to me, I mean that what else do you need to know? You know what I mean? What else do you need to know? Do something, get out there and do something get to moving? Not just and that’s that’s something else that there’s they had a whole section of like, potential limitations to their study, and one of the things that they highlighted was, this is only reporting like training. So what we refer to as training, which is like intentional movement, intentional movement that’s outside of your daily physical activity. So if you have a physically strenuous job, that physical activity doesn’t get reported. This is what are you doing outside of your normal daily everyday activity? And so this is like specifically training so
Jerred Moon 14:25
yeah, there’s a limitation to the study and I thought it was more of like a beneficial part two, the study because they they straight up said they excluded people with like, very light activity, our active jobs. And so it’s like, we’re not we’re not counting the people who, like a mailman who walks a lot. I say that because we’ve actually had a had someone in our programming like that, like that’s very active, but it’s not the same as a madman who walks a lot who also does garage mathlete training, you know, that’s quite a bit different.
Kyle Shrum 14:55
Right? Well, and I kind of saw the limitation part of it because If you have somebody who has a physically strenuous job, maybe they’re not coming home and training, you know what I mean? So like, Yeah, because they feel like they get enough physical activity doing their jobs, and they’re not going to come home and train. And so I can’t, but I agree with you, I like that they kind of excluded that because like, if you’re not intentionally moving, intentionally training outside of your every physical, everyday physical activity, then that doesn’t count. And so, so Yeah, I agree with you. I can’t, I liked that. But like I said, I just I don’t know what else, you know, what other evidence do you need, you know, and this is what we’ve always known, you know what I mean? It’s not just COVID-19 that This protects against, it protects against everything that this study specifically goes into the immune response, how much physical activity just a little bit, just intentional, a little bit of intentional movement, every day, can just build your immune system and your immune system protects against everything, all diseases, you know what I mean? All sicknesses, it helps you recover better, it makes sickness, less severe for you, it reduces your risk of dying from everything. And so I just, I thought, I thought this was this was a really, really good studying whole whole bunch of people over a long period of time. I think, you know, I agree. I understand why they put in those potential limitations in their study, I think they needed to do that. But that’s what studies typically do. They’ll they’ll just list potential things, since they’re publishing these in the scientific community. But I think when you have a cohort that that’s, that’s that big, and it’s studied over that period of time, I think that kind of erases a lot of those things, and kind of takes away the potential issues for it.
Jerred Moon 16:40
I think limitations are almost like calling yourself out. I think people should probably do that when they post things on like social media to, like, post this and then try and immediately like, how are you going to plan to attack this since you’re an expert? Yeah, so I think there were a lot of limitations that they put down. And you could dive into those one of those being, they didn’t really take into account the nutrition side of this. And so that that could be a huge factor, you know, and that’s something we’re not going to know in any great detail from this study is like, if someone’s getting, let’s say, 300 minutes of moderate to vigorous intensity exercise training, what are you going to call it per week? My guess is that they also have a pretty decent diet, I don’t run into many people who are putting in that much work and then have just an absolutely crappy diet. I mean, they do exist, we, we know of some, right. But the, for the most part, people are going to clean up their diet, it’s probably not 100%. So how much does nutrition play into this? Probably to some degree, right? Especially, because they they listed, you know, what are the possible explanations of the results. And they listed a bunch of them, it was like immuno surveillance, meaning your, your body could just pay attention more to like things that are in it and can like, identify an invader and destroy it. And but the second one they they listed was reduced systemic inflammation, and promoted by recirculation of immune cells, all these anti anti inflammatory stuff, but we know the diet can help with that a lot too, as well as exercise. And so they put in like, why they thought that the immune system of people who exercise more regularly might have a leg up on everyone. So yeah, I think that’s important. The 115 minute minute minimum seems to be the great thing too, for everyone to shoot for. If you’re following our training, you’re definitely getting that in. But the most interesting part to me that I really hadn’t really heard is just the the reduced likelihood of being infected in the first place. I think that that’s the most interesting part to me, because if you would have told me Yeah, like you’re, if you get it and you’re you’re you know, really healthy Yeah, maybe won’t be so severe maybe you will end up in the hospital but the fact that you might not even get it in the first place you have a reduction 25% or 30%, or whatever it is. That’s that’s just pretty crazy to me, you know, that means your immune systems like on another level so anyway, really cool study, I’d have a lot more takeaways than than what you all have mentioned. But let’s get into just the killing comfort of this. How can How can the listeners feel comfort with this information? This study? What do you think?
Joe Courtney 19:36
I think or trips already go.
Unknown Speaker 19:41
Yeah. I think you know, we, we, we get dependent on someone telling us how to be healthier, you know what we need to do to stay healthy and I think a lot of people need that and if you know if if you’re not taking Care of Yourself, though, I mean, you’re not doing everything you can like, in like Jared says beginning this, this isn’t about whether to get a vaccine or not, if getting a vaccine makes you feel safer and more comfortable. And, you know, that’s probably a great mental side effect of getting a vaccine, because you’re just not, it’s not hanging over your all day. But if you’re not taking care of yourself to, then you’re literally not doing everything you can do. So you’re killing comfort probably should be to just look at every, every bit of your life and see, how can I be healthy on my own terms, instead of worrying about somebody taking care of you?
Jerred Moon 20:38
Don’t know, and pandemics probably aren’t done. I mean, probably, in our lifetime, at least in the next one. I don’t know they did this miracle vaccine in like less than a year or whatever it took, like pretty incredible, just the science behind it and everything that actually took place to create a vaccine in such a short amount of time. But that doesn’t mean, let’s just say another pandemic does come or maybe this thing mutates so aggressively, that the vaccine isn’t effective. I have no data supporting that statement. I’m just saying, if these things happen, your only line of defense is going to be your immune system. Yeah, we can be social distancing masks and all these other things. Assuming that stuff’s in place, like your immune system is what keeps you from getting sick. And so that’s Yeah, I completely agree with you tramp, it’s like, you gotta do what you can, you can’t go all the way back to that you can’t just assume there’s some sort of easy button that you can hit and your everything’s gonna be good. Because even if you want to consider the vaccine, the easy button for not, you know, for the future of COVID doesn’t really matter, because there are a lot of other things that could happen in the future. So I think taking care of your immune system is insanely important.
Kyle Shrum 21:46
Well, you you run into, you run into infection rates anyway, with vaccines, you know what I mean, and that hat, and I’m not even going to talk about COVID, like flu shot, I know, many people who would get a flu shot every year, and then they would still get the flu, you know what I mean? So like you can like vaccines, vaccines help boost your immune system to help you. With the viruses, they don’t necessarily just 100% protect you from from getting sick. But the biggest thing that can help you with sickness is the immune system that’s programmed into your body. And like the human body is a resilient thing, as long as it’s taken care of. And so, mind kind of goes along with that my my killing comfort is just get started. Like, it’s it’s common sense. It’s pretty plain, that physical activity. And as we can see from this study, like, it doesn’t take a whole lot of physical activity, but it needs to be intentional and need to be outside of what you normally do every single day. Just get started, do something, do something intentional, every single day and start taking care of yourself. And building up your own immune system and letting your body take care of itself. And I would say go step further, we talked about the grid all the time, that’s an easy way to get started. Make yourself a grid in the morning, make it a three by three, you know, it’s non non blocks, make it a three by three, and do a few reps of something. And fill in that grid, you know, do some push ups or do some, some air squats or you know, something, do something and fill out that grid every day and do that for seven days straight, and kill some comfort and get started.
Joe Courtney 23:26
I think Paul might be kind of cool. I don’t know, if there’s one out there, there probably is there’s studies on almost everything. But if there’s any study that examines like fitness, and like white blood cell count, like breaking it down that narrowly and basically because that’s part of natural defense anyway, but that’s just uh, maybe maybe down the road we’ll find more on. But my killing comfort might be my most uncomfortable one that I’ve come up with. And that’s just because of the I guess the nature of it. So most more than likely everybody listening to this is either doing strength or aerobic work, or both, you know, the lover athletes are doing both. So starting, it might be easy for them or they know. But what about your spouse? What about your siblings? What about your parents? Are they doing either of those things, and with all this stuff going on now and maybe you know, temperatures get colder, that’s usually when infection and all those rates go up. So maybe in a nice way, get somebody to get somebody else to introduce somebody else to do a strength and aerobic type high or getting elevated heart rate worked out maybe once or twice a week to you know, plant that seed just to show Hey, you know, this is you get 20% less chance of getting sick or even catching a sickness versus farther than that. So trying to lose somebody else into a little bit of fitness would be my way because that that can kind of that can be hard for for a couple different reasons.
Jerred Moon 24:57
Dammit, Joseph Good work God took mine. So I’ll just say in a different way the exact same thing. So yeah, my, my killing comfort would be to get others involved. Like I mentioned at the very beginning I feel like in introducing the study on this podcast, the garage, gym athlete podcast in which we have programming services like, yeah, most everyone listening to this probably good to go. Your you got your fitness taken care of you’re doing everything that you can. Some people may be listening, maybe that’s not true. So yeah, go get started, like Kyle said, but for those of you have your ducks in a row, go help somebody else, you know, try and get one or two new people involved in fitness. And I’ve talked about this on the podcast before, just don’t stop trying. Like, I feel like I feel like people, whether it’s in your family or your friends, they give this half hearted like thing, but I think that you should get to the level where they become offended. And like they are like angry and give you a no, once you get there, you can back off. But if you’re just like, Hey, why don’t you work out with me sometime? And their guy? Yeah, maybe? No, I’m not going to. And that’s it. That’s like, kind of like I tried and like they didn’t, that’s not trying. That’s like that’s doing basically nothing that’s mentioning something and they didn’t even know if you were actually serious. Start mapping out the plan with them. Or hey, you you want to come train in my garage sometime. They’re like, yeah, maybe like, how about Tuesday, 2pm. Next week, and then yeah, now we’re getting real, you’re starting to hold them to a time timeframe, like actually try hard to get people involved. And teach them what you know, if you’re listening this podcast, you’re probably smarter than most other fitness people, everything that’s out there. And so definitely go get other people involved. And you know, try and get them fitter. Because we can outside the any of this COVID crap, like, we there’s a serious problem in the world of obesity, right, that’s, that’s a big, bigger pandemic epidemic, whatever you want to call it, then than anything else, you know, there will be more people dying of basically, obesity related problems than COVID will ever kill anyone. So it’s a much bigger issue. So trying to get your friends and family involved is very important. So do do your best there. I know, for me, it’s always been my family, like I just annoy the shit out of them. And my brother is now working out with me and took me I don’t know, five or six years to finally get him here on a consistent basis. But I didn’t give up. Right and now he’s here. He’s He’s training with me and hasn’t stopped for a few months now. So things are things are going well, people do give in eventually, once they realize it’s an important thing that they need to do. But let me
Joe Courtney 27:44
say it’s harder to get somebody to work out, not even with you, but get somebody to work out or to clean up their diet.
Jerred Moon 27:53
No diet, for sure. Because everyone has a diet, right? Everyone has it. So like, they are very ingrained in what they’re already doing. So it’s you have to break a lot of bad habits for someone to get involved with fitness. It’s really just introducing this new timeframe, right. It’s like, you need to come at this time. And that’s one hard thing. But people’s diets can be so crappy, they have to literally break 47 bad habits introduced 47 new ones. I think mentally it’s it’s more taxing to fix a really bad diet, as opposed to having someone walk or come to your gym, or whatever. You know, I think that’s a little bit easier. But that’s just my a
Kyle Shrum 28:32
lot. It’s a lot more common to run into somebody who’s emotionally attached to food as well versus someone who’s emotionally attached to the gym. So yeah,
Joe Courtney 28:40
I guess the difference of introducing something uncomfortable versus taking away something comfortable and pleasure for Right, right. Right. But it’s not impossible.
Kyle Shrum 28:50
Not impossible. Nice job.
Jerred Moon 28:54
So, we’re going into the book review.
Kyle Shrum 28:58
Did you set that whole thing up?
Joe Courtney 29:00
I’m not gonna tell you my secrets.
Jerred Moon 29:04
I think he thinks I don’t know how to transition remember?
Joe Courtney 29:08
actually did had that question just came to me halfway through so.
Jerred Moon 29:12
Okay, so we are doing book review. It’s our monthly book review. The book is the art of impossible a peak performance primer by Steven Kotler. I get that right. Okay, so I’m going to read the description of the book from Amazon. And then we can get into our takeaways what we liked what we didn’t like in our overall barbell rating on a scale of one to five fractional plates allowed. Alright, so bestselling author, and peak performance expert Steven Kotler decodes the secrets of those elite performers, athletes, artists, scientists, CEOs and more who have changed our definition of the possible teaching us how we can we too can stretch far beyond our capabilities making impossible dreams much more attainable for all of us. What does it take to accomplish the impossible What does it take to shatter our limitations exceed our expectations and turn our biggest dreams into our most recent achievements, we are capable of so much more than we know. That’s the message at the core of the art of impossible building upon cutting edge neuroscience and over 20 years of research, best selling author, peak performance expert and executive director of the flow research collective. Steven Kotler lays out a blueprint for extreme performance improvement. If you want to aim high. Here’s the playbook to make it happen. inspirational and aspirational, pragmatic and accessible, the art of impossible is a life changing experience disguised as a how to manual for peak performance that anyone can use to shoot for the stars spacesuit not included. So the reason I wanted to read that entire description just to see if we feel like the book lived up to such a great you know, description there if we were if we felt that way. Let’s get into it. So likes, didn’t likes? pros, cons. Gentlemen, what do you think about this book, The Art of impossible.
Joe Courtney 31:05
So I will say starting off with dislikes was a lot of times when you get these books, especially self help book learning and self help, but a lot of nonfiction is they come at you with like their powerful statements, their success stories, they’re shiny objects, they’re everything of like, this is the success, this is great. This is this thing. And you’re like jazzed up from the beginning, good to go run through a wall and then maybe you know, 3040 50% through, you might start to slow down and may might start to wane on you. This one was kind of the opposite. The first quarter of this book, I was kind of like me on like, I wasn’t really too into I didn’t really get much from it. But as it went on further and further, I was like, Yes, yes, yes, this is this is. So there’s a lot of great stuff as it goes on. And it just gets better and better. A couple of things that I really like probably my favorite thing, the one that stuck in my head the most was the five books of stupid, I really really liked that. And it’s kind of what we say sometimes about when it comes to nutrition, if you want to learn about nutrition, you can’t really just read one book about it and be good you got to read several and get several different angles on it and the five books of stupid really laid out a great way to if you want to learn about something new get into something new, and how he broke it down into Okay, the first two books should just be completely popular. Read it so that you’re still excited about the subject don’t get too niche don’t get too bogged down with something too crazy so that you don’t get confused or back out you want to still see be excited for those first two books. Then the third book you’ll start to narrow your focus and then the fourth book should start to get even harder and the fifth book should challenge you the most about that subject and I think that is really really awesome it no matter what you want to get into or learn about. That was one of my favorite parts about it and it’s a really practical way to go about will learn to learn something new instead of just like Well yeah, I guess this book I saw I’ll just kind of pick this up. I mean still find just pick up books, but that was really I really really liked another thing that i i never I haven’t checked out yet but I really want to was the Tim Ferriss experiment. I never even heard of that. Until recently. I don’t really know too much about Tim Ferriss.
Jerred Moon 33:16
I only watched one episode when it first came out a long time ago because it was like only on Apple I think or something like that. And so at that time when they did it and so I think I watched like one and then didn’t watch anymore but yeah, it’s pretty good.
Joe Courtney 33:29
Yeah, um, boy idea but behind that was was kind of cool with the fact that like, I guess different spirit was he takes like 72 hours or whatever, to learn something new and learn from an expert and how he breaks it down to learn something sufficiently enough. He’s not like an expert at it, but he it just proves the whole point of that in the book was that no matter how old you are, no matter where you are in life, you can still learn and pick up on new things and adapt and grow. And I think a lot of times people get stuck into you know, you get in your life and you’re in your 30s or wherever you are you’re just like okay, well this is like now you know I’m I have my job I have my life now I’m just kind of doing what I want from nine to five Monday to Friday kind of thing. So if you are pursuing something this shows that it’s it’s never it’s never too late and you can still go about it and learn all these whatever you want especially if you can focus to the right way and go about it in a relatable way and enhancing flow I liked there was a lot about enhanced flow that was kind of the biggest part about it but this is not something that we went over in like like college with a advertising and marketing changing surroundings is a big one that I have done and like to do a lot I just noticed that you know if you leave your office you leave just go somewhere else. If you need to get creative get get some some things flowing then changing surroundings can be can be great and then the doing the doing something with like a low brain power. Very like murmur remedial tasks can also help shake thoughts loose and get you to enhance you flow. But, Kyle, what you got?
Kyle Shrum 35:10
I really enjoyed it. I think it’s pretty clear. My favorite book that we’ve covered on the podcast is the art of resilience and Bria, we covered that a long time ago,
Joe Courtney 35:21
you like art books?
Kyle Shrum 35:22
I do. I’m going to mention another one here and just have art. But this one, this one was right up there for me. I really, I really enjoyed it, too. I think that narrative part of art of resilience kind of puts it above this one. Because it’s a it’s more of a story format. But
Jerred Moon 35:38
why is it a comparison? Just so you know, I really like this one. But which art book
Joe Courtney 35:43
I like best?
Kyle Shrum 35:45
Yeah, no, right. That’s just anyway, I guess I’m just trying to give some context of how much I like it. That’s what I was trying to do. Sorry, it’s trying to try to give context of how much I like it. Because everybody knows I really liked the other one. But it’s talking about capital ivers lowercase I and possible, and how to have peak performers pursue those two different things. So capital Y impossible is something that nobody has ever done. So basically, like pushing the limits of all humanity of all human performance, and achievement, and little ly impossible with something that seems impossible for you. So it’s something that other people have done, other people have accomplished. But it’s something that in your head, you, when you think about possibly doing that thing, it doesn’t seem attainable for you. And so just kind of using his format to do both really to, to push your personal limits, but also, if you’re so inclined to push the limits of all humanity with those capital, if possible, but it kind of remind me of, here’s the other art book, The War of Art, by Steven pressfield. And that book is all about finding the thing, basically, it it’s about finding the thing that you are put on earth to do, and pursuing that thing with reckless abandon. And so that’s kind of a lot of what this guy is talking about, as well at finding your what you’re passionate about how to narrow down on that thing that you’re passionate about how to pursue it, a lot of really practical applications of how to do that. And so that’s kind of what it reminded me out as well. I really liked one of the very first things that he shared was his 25 interest exercise of where you write down 25 things that you’re really interested in. And he also drew that the the importance of writing it down physically like pen to paper, instead of like putting it in digital format, because there’s something really powerful in the connection between writing some physically writing something versus typing something. But 25, things that you’re curious about, be very, very specific, as specific as possible about those things, but things that you would be like if you could take a weekend, and really dive into some of the stuff surrounding whatever that one thing is, that you would do that, that you would take some time out of your weekend to read a book or to or listen to a lecture or maybe even talk to somebody who’s an expert on that thing. And, but be very specific about it. And once you have your list of those 25 things, find the connections amongst those things. So see, if there are like three or four things on your list, there probably will be about three or four things on your list that are connected. And that’s going to help you kind of start to narrow in on the thing that you need to be pursuing and the thing that you’re passionate about, and that will help trigger this flow in this creativity and all those things that he talks about for the rest of the book. So that’s kind of the the first step is that 25 things list. And so I really enjoyed that. I thought that was really cool. The five books of stupid was really cool as well, of course, we read all kinds of books all the time. So somebody suggesting, hey, you should go read more books. I like that. I think that’s a good suggestion. But also, one last thing. Basically, he talks about learning something interesting about what you’re interested in every day. So whatever it is that you’ve narrowed in on that you that you’re interested in, that you want to focus on. Learn something interesting about that thing. And it helps continue this flow in this creativity cycle, where you just continue to learn more and push forward and, and start to achieve those things that you’re wanting to achieve. trampas what you got.
Unknown Speaker 39:41
Yeah, like these guys had a great book, tons of just like actionable activities like the five books of stupid and in just these different processes that you can go through to get the same place. He talked about the intersections of things, a lot And I kept comparing this to me making merch. Because what is fitness and drawing and marketing? And what does what do all those have to do with each other. And it’s finding that that spot where, you know, I can sit down and take a fitness topic, put it on an iPad, then figure out how I’m going to let people know that it exists. And you’ve got to learn all the different places and find that intersection. That’s perfect. And that’s the whole book, I was just comparing it to what I’m trying to do with these businesses. And with the merge here, and I just thought it was great. Want to also talk about he talks about the importance of sleep, hydration, and exercise towards the end? oddly enough, that’s part of jarrods elements that he’s put together, you know, all that stuff is important to reach the maximum level of benefit. I’m getting into flow, nothing Joe, you sort of mentioned doing something mindless, it’s not completely mindless when I’m doing it. But you know, I can listen to an audio book or something like that, while I’m, I’m drawing on my iPad, you know, and I kind of know what I’m doing with the drawing, and I’m able to soak up the information. And, yeah, again, it’s just finding that that intersection of the two activities and trying to put them together, he talked about how these companies will set up, I can’t remember which example he gave, but these companies will set up their offices so that people like have to run into each other and communicate and talk and basically how that just spurs on, you know, imagination and creativity. It was at Apple. Yeah. And it was a tech company, I can’t remember which one, but like Apple set up their own medium ones. Yeah, one of the smaller ones, but they’ve set up their offices in a way so that people have to go certain paths. And you may like, run into somebody that you know, and then just just basically it’s it’s bringing in what he kept calling confusion, or aggravation, I guess is the better word for it. But like, it’s when you start getting aggravated, that’s when you start to creatively try to get your way out of it. And it basically, it just opens up the pathway. But just so many, so many good actionable tips from it. I mean, it’s almost too much to try to explain because there’s, he basically just, he defines this perfect storm for people that do the impossible. And it sounds kind of corny, but but like, that’s, that’s what he does throughout the whole book. So great book, a lot of a lot of tidbits, you could take one part of it. And you could just implement that if you’re below one point, or you can try to take the whole thing and do it across the whole spectrum. So and then the last thing I’ll say is, it’s not impossible, it’s possible. And that’s for a very specific group of people that are gonna laugh at me later. All right, go ahead.
Jerred Moon 43:08
So Steven Kotler phenomenal author, just in general, I don’t know, if you haven’t read any of his other books, I highly recommend them. He’s written multiple stealing fire was really good. Really, like probably one of my top 10s like, that was a that was a great book. I think it’s the rise of Superman. And another great book, this book, great book. He’s just, he’s an actual author, you know, like he, he didn’t come with some idea. Like he, he talks about his process, kind of in the five books of stupid like he, how he does research how he comes up with good questions, and you can just tell how we put the book together was, is is very good. He’s a smart dude, he’s a good writer. And there’s a lot of phenomenal takeaways, I would say the entire book really is about flow, and how to get into this, you know, better, more, you know, this peak performance mindset. And just like that’s why I do everything that I do. You know, I like the elements all these things like the reason I I’m, I’m chasing different things in my diet has everything to do with my mental performance and very little to do with my immune system, more recovery, like all those things are great. All those are like the cherry on top for me. But the reason I’ve pursued all these different things is because I want to perform at the highest mental level possible. And I feel like he’s put a lot of great ideas in this book to be able to do that. And one thing that kept coming up throughout the book was just the importance of actually having goals. He called them versus the massively transformative purpose he called them mtps, which is essentially like a goal for your life mission statement for your life. There are high high hard goals which are a major major step towards your MTP and then clear goals was your daily sub steps. So the having goals or intentions are very important. You really can’t, you can’t get around it like you have to it doesn’t, it doesn’t mean you have to say I want a 500 pound back squat, it just means that there’s this different, different way that these elite performance are pursuing things, then people who are not at all. And so you have to be pursuing something. And so I think goals are, are really important. And like I said, I kept coming up throughout the book. And so I think that people should go through some of the exercises, Carl mentioned that the there’s like, things that you can actually do, but he actually walks you through like coming up with your MTP, I did it, you know, and that’s fairly easy for me because I kind of already have these things in my brain. But I was like, yeah, I’ll do that. I wrote down my high heart goal, I went through my clear goals, like I do a lot of these things already. And he has just given it such a clear framework, you know, so I think diving into these things to get into a better flow state is something that everyone should be interested in. And the easy takeaways were like transit said, Follow the elements sleep train. But then really focus on this undistracted work, I’ve actually been a lot worse at this lately, mainly due to my work environment, not being in my new office, kids at home. COVID 2020 2021. I won’t say it can be completely distracted work the whole time. But the least focused, I’ve probably been able to be at work, but pre this pandemic and everything that’s happened, that there’s like, my life is like, you can’t talk to me, you can’t text message me, you can’t slack me, you can’t email me, I will be working from this time, this time, you’ll get in touch with me when I’m ready to like, allow that. I haven’t been like that lately. And so this is really like, reminded me of how important that is. Like, that’s how you write a frickin book. Like, that’s the that’s what you need. You know, a lot of people want to write a book I’ve written to, I’ll write more. And it’s gonna, it’s going to be this level of dedication that you have to have, like, you can’t be distracted, you can’t be answering emails, and all these messages when you have something and what I loved about it, it’s not like, he didn’t say you need eight hours of this. He said 90 to 120 minutes. So really just talking about like, I couldn’t go my whole day without talking to Joe or Kyle or Ashley, your trips, like they, you know, we have to communicate about things. But can I dedicate one to two hours, the first block of my morning to like execute something that I really need to do. And then I can be I can communicate, I can be more, you know, social interaction, all that stuff. Yeah, sure. But you need that undistracted work. And so I think that that was a big thing that he put in the book and another book on that one is deep work. I don’t do we cover deep work on this Anyway, I’ve mentioned a couple of times. But deep work is really good if you’re just looking on things. So on some practical takeaways about how to get into more of that state of mind or that workflow. But one of my favorite things that he put in there was the low energy grid exercise. And this is a very small thing.
But he called it a low energy grid exercise. I call it an NF phi. I put it in the killing comfort planner, which is over my shoulder if you’re watching the YouTube video, it’s called the no fail item is what I call it. I don’t know what shoulder 2.20 Yeah. Yeah. And so anyway, we have very similar mindset here is like there’s what’s this one thing that you had that no matter what happens today, it’s going to get done. And he was talking specifically about fitness. I think that it’s awesome. And so I think everyone, I took a coaching call will call was out of town and I challenged him to do it as to to set a low energy gray exercise. And so I think that you should do it. That means if you can’t get your training session, and today there has to be like a bare minimum that you do. He mentioned some runners, their minimum was like 20 minutes. His minimum was 200 pushups, something like that. And so I picked a low energy grid exercise for me that is one part of Murph. So one element of Murph obviously not Murph. So it’s either a one mile run, or 100 pull ups or 200, push ups, or 300 squats. So there’s an order and all of those, that’s what I selected as my low energy. Great, great exercise. If I have a travel day, I’m at the hotel, there’s no way I workouts happening. Alright, well, your options, really, at this point are probably gonna be 200 push ups, 300 squats right now. And I just love that level, because it doesn’t take a lot of energy. And it is a complete, complete exercise in grit. You know, that’s all it is probably not improving your fitness that much. It’s 100% just a test of who you are. Can you actually do that every time you come up to the, you know, I kind of can’t make it, I can’t do it today. I’m going to still do this minimum. I think that really builds a lot of character. So anyway, you’re interested in flow, I don’t have a lot of negative things to say about the book. I thought the book was awesome. I think he probably could have cut to the chase a few times in the book. But that that’s probably just because I was so fully bought into the idea from the start, that the cliffnotes would have been perfect for me. But I get if you’re kind of on the fence or new to this stuff, then the book is probably really well written for for people who are trying to learn more. So Let’s get to our barbell rating.
Joe Courtney 50:02
Kyle Shrum 50:03
I’m gonna give it four and a half barbells
Jerred Moon 50:06
for and a fractional plate four and a fractional plate. All right. Krampus Yeah, there we go four and a half Anjo
Joe Courtney 50:14
four and a half as well.
Jerred Moon 50:16
All right, and I’ll go five. There we go. I bring the average up. Everyone is whatever, okay? Has anyone given a five yet? No, everyone thinks they’re five or so damn important. This is just something I’ve noticed about reviews in general, people were like, nah, nah, give me the full five.
Unknown Speaker 50:40
I think it may have something to do with none of us have written a book. And you actually know what it takes to do that. And so you’re giving us a five because, wow, he wrote this book. And it’s great. Where it’s almost it’s just kind of like it’s a good book.
Joe Courtney 50:55
Well, it took me a while to get into it. Like Joe’s
Jerred Moon 50:58
four and a half, I got a guy the reason he gave me a reason it was like, You know what? Yeah, there was here was the thing that I didn’t like that knocked it down a half trampas. And Kyle, I didn’t get any of that I got this book was amazing. I loved it. I’m not trying. I’m not trying to talk you into a five. But I didn’t hear the lack of a half percent mark down. So what is the give us give the listeners that at a minimum, because we need to know, okay, you guys loved it. But there’s something that like kind of held you back from giving it your full rating.
Kyle Shrum 51:29
I’ll give you a reason. There was a lot of technical jargon in it. Especially when he started talking about the brain started talking about how the brain works, he started talking about a lot of internal processes with the brain, stuff like that. And not that I’m not that I’m specifically like, intimidated by that, or don’t like that, or the those kinds of things. But I just, I’m also a kind of thing and listeners, and some listeners don’t read as many books as we do on a regular basis. And so and, and he talked about in the five books of stupid of like being familiar with terminology. That’s kind of one of the main reasons that you read five books on that that topic is so you can be familiar with terminology. It’s terminology that I’m familiar with. But there was to me there was there was enough of it in there to kind of bog it down maybe for people who don’t read on the level that we do. So I knocked it down half barbil.
Jerred Moon 52:21
Fair enough. There you go.
Unknown Speaker 52:22
It was it was a 10 hour audio book. And I think kind of like you said
Joe Courtney 52:30
10 hours, man.
Unknown Speaker 52:33
Like you said, I think it could have it could have been he could have cut to the chase. But it may be like you said, we’re we’re all we’re all sort of bought into this idea. Anyways, like, what was what was funny for me is I was reading about flow. And you said that your work environments not that great. I’m in my dining room right now. And my wife is only working three days a week. So I was listening to him while making a T shirt talk about flow in every 10 minutes she would come over here and talk to me about something and it just trying to get into a distract district and she won’t ever listen to this. I don’t think so if she ever does. Babe, I love you. But But when I’m drawn to rules of podcasting,
Jerred Moon 53:17
Unknown Speaker 53:18
free is fun. distraction free workplace is it’s hard to it’s hard to set your self up for that.
Jerred Moon 53:29
It has to be communicated to be on right. It can’t like, yeah, I’m very clear about that. Emily’s great. My kids know about it. You just certain times, don’t talk to me. Because you’re not gonna like me, if you break my concentration. I try to not be mean. But you can tell just from the look on my face. I’m now annoyed. And I try really hard to not be that way. Probably one of my biggest flaws. But when I’m like very engrossed in something and you break that level of concentration. I’m like, immediately frustrated, and it takes every bit of my willpower to try and pretend like I’m not, but the people who know me best. You’re just like, Oh, alright, sorry, whatever. Like, I’ll get out of here. So yeah,
Joe Courtney 54:12
one word answers and no eye contact.
Jerred Moon 54:15
Yeah. Yeah. Speaking of one word answers, let’s get into the eo three Fit Test. dangers, those trends? Yes, I’m really, really bad at the transitions. We need Joe to do all of them. Alright, so we are getting in the workout. I’m going to brief it today do three fit test, which is you need one kettlebell and you get to test your level of fitness. The brief on this is six, almost six and a half minutes. But I do recommend people watch it because it’s one of our most in depth briefs. Not only do I brief the entire workout, I actually show all the movements in there. So there are two ways to score this. The three fit tests you can there’s the added up method where you just add up every element as a point and then there’s This spreadsheet method where you can actually see how you stack up percentage wise across a lot of athletes who did test and where you’re at whether you’re established can competitor recruit. So you start with the 10, not 11 strength test, and that means you are going to take a kettlebell in which you can lift 10 repetitions, not 11. So it’s essentially a 10 rep max with a kettlebell. If you don’t have the right kettlebell, get a heavier kettlebell, you’re breaking some rules. And so get the kettlebell, determine your 1011 strength test number, and then your score is the weight of that kettlebell.
Kyle Shrum 55:34
That’s a shoulder press also, yep, district for the lift is a strict press.
Jerred Moon 55:38
Yeah, and then and you do it with each arm. So if you It also find out if you have an imbalance in your, like I found out when I started doing this test, my left arm is actually stronger than my right and pressing at least, like 1010, with my left, super easy, I can still do the 10 with my right but like nine and 10 are very hard compared to my left like, want some more. Next 10 Second Battle test, which is a single arm kettlebell thruster. So you do 10 seconds with the right arm, and then you do a 32nd rest and then 10 seconds with the left arm, and the max score is eight repetitions. So eight for the right arm eight for the left arm, you might also find here that you might have an imbalance and there’s something different. So 10 seconds, single arm kettlebell thrusters, you then rest three minutes, and then you do max meters in six minutes, with the max score being basically miles 1600 meters, nine meters short, then you’re going to rest six to 12 minutes or until recovered. So you really this is kind of open ended recovery here, you want to fully, fully recover, there’s no benefit to speeding this up, and so fully recover. And then you’re going to do the three minute kettlebell snatch test, which is just three minutes, Max repetitions of kettlebell snatch, where you’re alternating every single rep, and the max score is 60 repetitions. And that part right there is the nastiest part of the workout, quite awful. If you do it right, you might want to throw up. And that’s just because we’re dipping into the glycolytic. Pretty hard there. And so that’s just the big picture overview of the test, you add up all that and then you’d have your score or like said, you can use our spreadsheet. This test this test strength, it tests, all the different energy systems, pretty well rounded test that we use to assess a level of fitness. Like this is how I would probably test people in the military something like this, as opposed to like what they’re doing, I’d want something more similar. So we can see like these gaping holes, maybe in energy systems that we could, you know, then train to so that’s kind of why it was put together to in a short amount of time. Discover any giant holes in your fitness as fast as we can. Because like if you’re if you crush everything and get a three minute kettlebell snatch test, and you do like seven reps, or 15 reps, like okay, well, you can’t generate a lot of power, your glycolytic system kind of sucks, like we know where you need to work, or if you can crush everything else, but you can’t run a lot of meters in six minutes get your oxidative system sucks. So it’s pretty solid test for those reasons. But What tips do you guys have for this one?
Joe Courtney 58:11
First of all, just have some clarity things just for extra details. For the 1011 score, you’re only as strong as your weakest are correct. And get that a lot. Max meters it’s run it’s intentionally run. I know a lot of people asked to do row or bike. Those are okay as long as we keep them consistent, but it’s designed for run and alternating on kettlebell snatches, you means you’re setting it on the ground, you’re not switching hands, which would probably be more awkward and be harder anyway. But just to not to try and game or cheat things and definitely safety on that one as well. Um, the thrusters were also when you start time, I believe that also starts on the ground, then you clean it to the thruster. But yeah, he’s everything you do is 100%. That’s about it. I don’t really have much after that. I just wanted to clarify some things. not supposed to squat on the snatch or you know, okay, now it’s just overhead, basically, from continuous movement from the ground to overhead. Yeah.
Unknown Speaker 59:21
The only other thing is just watch your form. I mean, you’re you’re testing yourself. So you’re probably going to try to go fast. But I mean, you don’t want to snatch is pretty technical. It’s a little less technical, I guess with the kettlebell. But at the same time, you don’t want to do something 45 times in the realm of a pattern at breakneck speed. So that’d be my tips is just watch your movement.
Kyle Shrum 59:50
Yeah, so the run is Max meters. That means as far as you possibly can, so don’t sandbag it. You’re you’re trying to go hard. You’re trying to go far. Six minutes goes by faster than you think. So just suck it up and go go through it. Don’t sandbag it also stick to rule number one, which is what is the How is it worded? It don’t be stronger than the amount of weight. Yeah, basically I’m saying, if you do the first part of the test, and you’re doing 12 reps with your heaviest kettlebell, it’s 10, not 11, you’re supposed to get 10 reps. So go get a heavier kettlebell, and then come back and do the workout. Like, if your heaviest kettlebell, you can do more than 10 reps with it, you need to go get another kettlebell, a heavier one. So hold off on the workout, get a heavier kettlebell, come back and try it again.
Joe Courtney 1:00:44
That’s what I would say. Finally, somebody had their flag hung up.
Kyle Shrum 1:00:48
I know, right?
Unknown Speaker 1:00:49
It’s still it’s still laying there where it fell. I’m joking, I actually actually hung it off in the gym. That’s right, it’s not behind me. It’s own more weight than you can lift
Kyle Shrum 1:00:59
more weight than you. There you go.
Jerred Moon 1:01:01
Alright, so my tips for this one, you might be thinking, so the 10 or 11 strength tests, obviously, that sets the tone for the rest of the workout, right. And so you, if you wanted to sandbag this, you could just be like have a use of lighter kettlebell and then you could crush all the rest of the the kettlebell tests. But then you are incapable of scoring max. So the max is two pood, which is 72 pounds on the kettlebell kettlebells used to be reported in food, I think that’s like really, like, done away with now I think everything’s just pounds. So anyway, 72 pounds on the kettlebell is the max, I didn’t make sure to max on on that one. So that’s what you would be shooting for. And then if you go down from there, like, you know, if you get stuck in between kettlebells, just do the heaviest that you can, right? Like, if you’re like, Well, I have a 50 and I have a 70. And I really feel like I should be at the 60 It’s okay, just to go down and do the best that you can kind of like what trampas said, like, let’s try and keep the best form that we possibly can. And then you know, see what you can do and see how much you can max out still with that. And I’ll be honest, they’re the most my most hated test on the planet. Number one 2000 meter row for time. Hate it sucks, get scared of it. Second one is the oh three fit test. And it’s mainly because of those max meter run max meters in six minutes. And more importantly, the three minute kettlebell snatch test. So I go hard when I do this test, because I really want to see if I can max it out. And the max meters in six minutes is never, never really fun. And then resting and then doing a three minute kettlebell snatch test. That one’s really difficult. Just to to get the max score, which is always what I’m shooting for that 60. It’s very, very hard, you get glycolytic really fast, and you have to keep pushing it. So it’s very challenging. Overall. As I said, Don’t sandbag it, try hard on all of these. And that tenella 10, not 11 strength test is just something very important to pay attention to because it kind of locks you in and like locks in. It’s like a safety parameter for what you should be using for the rest of the workout. So don’t try and go up and be Dom or something like that. Just lock in your weight and then continue on. But that’s all I have. All right. We’ll get out of here. For all of the athletes who are currently following our training, thank you so much for following the training, staying consistent and, you know, doing all the things and we challenge all the people who are following our programming part of the community. Joe and I both did it. Just go out there. Try and get someone else involved in your training. You don’t have to get them to sign up for garage mathlete. We’d obviously love that. But get them involved somehow, during the workout doing something, be that person be light in your community. For anyone who’s not a part of the training, you can go to garage gym athlete.com sign up for a 14 day free trial. We would love to have you but that’s it for this week. In your reminder, if you don’t kill comfort, comfort will kill you.
Transcribed by https://otter.ai