S02E12 - Mike DelaTorre and David Syvertsen - Breakdown CF OPEN Event 21.3 and 21.4

March 25, 2021 - This is the FINAL special episode of Botox and Burpees which dropped TONIGHT Thursday March 25 - after the CrossFit Open @crossfitgames live announcement of the third event, 21.3 and 21.4 - Coach David Syvertsen with special guest Coach Mike DelaTorre recorded their tips and impressions after throwing down the final events of CrossFit Open 2021 at CrossFit Bison (#1 in the USA!), in Midland Park, New Jersey.⁠ https://www.botoxandburpees.com/

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S02E12 - Mike DelaTorre and David Syvertsen - Breakdown CF OPEN Event 21.3 and 21.4

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S02E12 - Mike DelaTorre and David Syvertsen - Breakdown CF OPEN Event 21.3 and 21.4
Sam Rhee: [00:00:00]    Welcome to another episode of Botox and burpees. I'm Dr. Sam Rhee plastic surgeon and CrossFit coach host of this podcast where we talk about plastic surgery, CrossFit, and everything in between. You can find more information at our website, botoxandburpees.com. And make sure to like, and subscribe wherever you listen to our podcast. 
This is our final breakdown of the year 21.3 and 21.44, which was, is 15 teen front squats at 95 65 for RX 30 toes. Tosta bar 15 thrusters at 95 65 mandated one minute rest. And then the second round of that. Would be the 15 front squats, 30 chest to bar 15 thrusters, one minute rest.
And then last round is the 15 front squats, 30 bar muscle ups, 15 thrusters, seven minute. After either a 15 minute time cap, or whenever you finish 21.3, you have that seven minutes to do a deadlift clean hand, clean and a jerk. Don't let go of the bar one complex. Max rep for number and so what are you guys saying?
Oh, we got our special guests. My Delatour. Hey, awesome. Coach . So what do you guys, I think, let me hear both of you guys break it down. What your experiences, all three of us threw it down tonight. Tell me what your initial thoughts were 
Mike DelaTorre: [00:01:31] super effective. DIA Castro did his job in terms of it being deceiving.
Because that first section. First section you go through pretty quickly. I did at scale. But for me, you know where I'm at right now, just in terms of like fitness and life in general, like scale was like perfect for me. So it's all relative, right? So the first part you go through it pretty quickly, and then you hit the second part.
He had that one minute break. It was great. Hit. The second part, you go through the front squats and your legs feel tired. I'm like, all right, whatever you get on the pull-up bar. And I'd say within 10 reps of whatever you want feeling it's not going to go completely as he planned.
So it was very well done. 
David Syvertsen: [00:02:13] Yeah. That's the worst I felt during the workout and a really long time. So all of you guys that are driving to the gym right now, too about this? I think that lately, like my lady, like the past year thrusters had been beating me up, man, I can't even talk right now.
Throstur has been beating me up and workouts more than they had been in the past. So I dunno if that's like a personal thing or if that's like a wow, that the thrusters in this workout are going to crush you. I really thought that like the first part in 30, 15, third, sorry, the 1530, 15, the first one was easy.
I literally got done with it. I'm like, dude, this is going to be done real fast. And then like Mike said, you get that woman at rest. You start up again on the front squats, which weren't that bad. But the second you got on the reg, I knew within 10 to 15 reps, I'm like, this is going to be really tough. Yeah.
And then it got even tougher than I anticipated from that point. It just like those movements. That's why that's part of the reason why they'd throw thrusters and pull-ups into the same workout often. And the open it's such a lethal combo. Like it's complimentary in that. The movement patterns are different, but it makes you feel so crappy, like on everywhere, like breathing your grip your legs start to go numb a little bit.
Your midlife, you can't feel your midlines. You're not really completely aware of how you're moving. And if you don't have an efficient front rack that starts to destroy you. So it was a very well-designed workout in terms of this is going to be a lot tougher than people think. And then it also lets the big dogs eat afterwards.
Sam Rhee: [00:03:38] So then what was your strategy in terms of how did you break up your rep scheme and did you have a time in mind? All that sort of stuff? 
Mike DelaTorre: [00:03:48] I didn't have a time. My, my goal is to finish. I didn't finish. So I, I adjusted that midway through that second section, I knew I was like, okay, you need to adjust your plan here.
So my goal was to go unbroken and at least the front squats, because my shoulders, I knew that thrusters would give me problems. So I was like, you know what, go on broken in the thrusters for the first section, at least. And then after that, if you have to break it up, take out at least 10, take out big chunks.
So I was able to stick with that. In terms of, I believe I went on broken through all the front squats the thrusters, I had the breakup in that second section for me, I'm not great gymnastics wise. So I knew TOSA bar or I did hanging knee raises, same thing, take out big chunks, but don't redline your grip.
And then when it came to the pull-ups, my goal had been to do sets of five, which I started with. But then that changed to, I think, sets of three. And then at the end, I was like, you got to keep moving. So I just did singles. They did five singles at the 
David Syvertsen: [00:04:46] end. Yeah. My, my plan was no matter what do the front squats on broken?
I don't think if you, I really don't think there's any point in bringing those up. I don't think it messes with your breathing. I don't think it messes with your grip and do those in your freshest state. You always get to do them after you're been at rest. Just bang those out and then it comes out to capacity on the gymnastics.
If I did that again, which I don't want to, and I don't think I'm going to, I probe the toes bar and pull ups up in two sets. I did two thirds, one third for both, and I have high capacity on both those movements. But even that I would have ridden that I think I would have done three sets of witch of pull-ups and toes bar.
Got it. Instead of two sets over done three sets. So I would say if you have a plan to like, do X amount of sets on them, add another set or two. I see. Cause I don't think you pick up that much time by doing less sets. But what I do think you can do is tax your arms and your heart rates so much that you just can never get it down.
And that's what happened to me in that workout. I could not get my heart rate down at all. And I was taking long ass breaks when the muscle has got involved, like really long breaks, like embarrassingly long, like I'm embarrassed right now, how long those breaks were. I could not even resting. I could not get my heart rate down.
And I think that had to do with just going a little too fast, early on and just. I don't know this. Isn't have it tonight. 
Sam Rhee: [00:06:09] I think the consensus is, and I agree with you is unbroken front squats, if possible 
David Syvertsen: [00:06:14] also. And how do you hold it? Like I would not have a full grip on it. I would literally try. I try.
I started, I did this on my last set. I wish I did it earlier with one finger on, I just turned my hand in a little bit and have one finger on so I could rest. This sounds funny, but rest your fingers, your grit. If, unless you have a Kayla Simpson front rack position, your grip gets taxed in the front rack.
So if your elbows are down a little bit, Your chest starts to succumb a little bit, your midline. You have to hold that bar while you're squatting, where if you can just really just one finger it and just get the elbows up, help that only 
Sam Rhee: [00:06:49] works. If you have good front rack position. And that bar is literally on your throat, if you can do that, which you should, yeah.
Then you're going to save your forearms and your shoulders. Because if you are someone who holds it, like you said, with a vertical grip, you're gonna kill 
David Syvertsen: [00:07:07] yourself on this one. Yeah. Like the pull-ups and Tafaro muscles will be harder right away. 
Sam Rhee: [00:07:11] Because that's very grippy. And the other thing which I took away, which you, I think I'm hearing from you too, is also don't spend a lot of time.
On the rig hanging. Oh, the longer that your time under tension, the worse it is. I remember there were some previous wads in the past where people would literally do singles on their chest to bar, just so that they weren't hanging on the rig. Not that's an extreme example, but bang out. You're like for me I did the toes to bar three sets of 10, which I was able to do.
And then for the chest to bar, I have awful chest to bar form. So I would do five or six and then drop. I wouldn't hang because the more you hang and sit, the more taxed it is, just drop them. And then just get back up, do a couple more drop, get back up. And so I think short sets, once you start getting texts now, obviously if you're a really good athlete and you're butterflying them, then it doesn't matter because you're doing them really quick.
So you, you have less time under tension. So it really just depends on. How long it takes for you to get through each rep. So like you said, you calculate each rep and all you need to do is minimize your downtime. Like your nonproductive rig time. 
David Syvertsen: [00:08:22] Yes. If you're gonna, if you're not gonna be doing a rep, if you're not gonna be doing something, get off the rig, get off the rig, just give yourself a breather.
It's not going to help your time, that much to stay on the rig. It will jeopardize. You are later reps, if your muscles are navigating 
Sam Rhee: [00:08:39] a break, for sure. How did you think about the thrusters and how did you break those up? 
David Syvertsen: [00:08:43] How 
Mike DelaTorre: [00:08:43] do you, Oh man. So I was like, all right, go at least get 10 that I knew that the front squat, you just had to grind through it.
You just have to like, Stay tough grind through it, but the thruster, it's you don't think about it, right? It doesn't seem that bad, but I guess, because we've been doing CrossFit for a long time, now we know. Yeah. Just that silly, simple motion that explosiveness that you need to efficiently get it up overhead.
It's so taxing. Yeah. And if you have any shoulder problems, upper back problems, like I knew that for me, that would be the issue. So at the very least, I was like, you got to get 10. So I need to at least get 10. So I got, when I'm broken, the first set, the second set I went is what I broke it up. I I went 10 to five in that second session, but.
I think for that. It's one of those things too, where, if you are going to break it up, you don't want to break it up more than months because that's wasted energy, it's wasted energy, so that was my 
David Syvertsen: [00:09:35] strategy. Yeah. My plan was to go into the thrusters, trying to go pro con them on broken.
Cause because you had the minute rest, I'm not good at thrusters. They beat me up. Like I said earlier on. The first set was unbroken. Like I said, I never felt like I was struggling at all during that set. Second set. I broke them up nine, six, I think. And that's when again, like I said earlier, that's when I knew I was like, this is going to be bad.
I could not do more than that. And there were bad reps too. Like my, I felt like my elbows were pointing down. I was barely like locking it out. I felt like that guy that just started cross it two weeks ago. And I coach I'm like, Ooh, that doesn't look good. That was like, I'm that guy right now.
Dude, I think we all felt like, and then the third set, like the good thing about the third set is, you're done after, but what's funny is I was really struggling. And I was like, you know what, I'm going to go for 15. And then halfway through. I'm like, I'm not going to go 15 because I was like, I need to lift after.
So I was like, do I really want those seven seconds on my time? Or would I rather feel better for the list? So I put the bar down, took a knee and then banged out the rest of you. But I really, if I did that again, probably would have said, just go until you can't on the last set. If you fail at threat 13.
So be it. But I would say try to go for the 15. 
Sam Rhee: [00:10:51] I always try that Froning technique of resting at the top and breathing, taking a big breath, then doing the thruster, coming back up breath, come down and I did unbroken on the first set. I didn't ever get to the third set because I got stopped by the BMEs.
I am like you, if you feel like you can bang out big sets because it's the tie break time. And you get that minute rest. So here's 
David Syvertsen: [00:11:14] another thing about the tie break Rams. And with something like Tyberg tie break, I'm like my thought was, I'm going to finish the workout. You don't have a tiebreaker if you finish.
I think. The fart is good for me. It was yes. If you're not going to finish, the tie break will be important. 
Sam Rhee: [00:11:27] And that's really it. If you're reasonably fit, you can finish the workout. It's just, can you get through the. 30 bar muscle ups. I think that's going to be a stopper for a lot of, yeah.
Even if you're good at them. It's just a lot of volume. And if you have any shoulder issues like me right now, I have an elbow issue. It just lights you up like nobody's business. And if you have bar muscles, but they're not perfect, like you chicken wing them, you know what 30 is going to do to you?
Are 
David Syvertsen: [00:11:57] you up? So I'll say this for anyone. That's if you're going to get to the muscle ups and you're. Somewhat proficient, Adam. Okay. I went and saying, alright, I'm going to do a big chunk right away. I did six. All right. My max set right now is probably between 18 and 20. So if you know what your max set is, are you like plan on doing about a third of them?
Because everything that you've done prior to the muscle-up. Makes it feel like you've already done five or six. So like you do rep number one, it's going to feel like what number seven would feel like in if in workout started off with muscle ups. So just expect that going in that if you know what your max set is, plan on doing a third or less right away.
It's 
Sam Rhee: [00:12:39] funny. I did. I'm like. Two sets of three. Yep. And typically when I do them, I can really use my back to get that KIPP. And then I started and I couldn't even get the motion to start and I you're. I took an embarrassingly long time to rest to try to get it. And then it was like, even though my technique got better and this year I really learned how to KIPP and get 
David Syvertsen: [00:13:04] my legs.
You use your body 
Sam Rhee: [00:13:06] yet to really use my body. It was still a huge 
David Syvertsen: [00:13:09] struggle, like trading. Your midline is important throughout the year, because a lot of times you don't know when your midlines tired. A lot of the times when your quads are tired in the middle of the wall, wall set or thrusters.
But when I watched people that I know can move well on Muslims and they start chicken winging or can't get their hips up and they're like, man, what's going on? I'm like, you're mid. You can't get to that. You don't have a strong hollow right now. And your art sucks. So like you don't, but you can't feel it.
It's not the kind of fatigue that you feel in your legs when you're doing thrusters. So I bet that was part of this, like the toast bar and the pull-ups and the thrusters, your midline gets worked on the more than you think. So when it goes to the muscle-ups and you're really fatigued, Yeah. Like again, I think that's really going to plan on doing a third of your set, if not less, because of that, 
Sam Rhee: [00:13:55] I would recommend if people do muscle ups or if they're doing their chest to bars, this is a good workout to record yourself because you can see where you start with your like your first Chester bars and then where you finish with it, same with your bar muscle ups and see where your technique.
Degrades or if you're almost like stripping your bar muscle ups you'll see it, how fast it falls off and this sort of workout. And so this is one where you may want to video yourself and look at it and 
David Syvertsen: [00:14:20] I'm glad I didn't record that. That was bad, 
Mike DelaTorre: [00:14:24] dude. Dave, what you were saying about the midline?
I was super surprised. Like I felt it. And then in the middle section for me, it was pull-ups I definitely felt it in the last section, the Chester bar. I didn't have that same pop that a normally do. And I've strong legs. I'm short, I'm built for it. So squats pulls like things like that.
I'm fine. But nothing would fire here. And it was my midline. It was T it was just taxed. 
Sam Rhee: [00:14:49] So then, yeah. How did you figure out your opening weights for how long did you wait and then how long did you, and then what did you open with? What were you thinking when you started? 
Mike DelaTorre: [00:14:59] I haven't lifted, so I haven't lifted heavy overhead in a long time.
I know that in, in training, in workouts here, the heaviest I've jerked is one 55. So it was like, all right. You hit one, if you hit one 55 as your heaviest I'll be happy. That was your goal. That was my goal. Okay. So I was like open up with something safe. So it almost just to like also like to test it right.
To see how it was feeling. Why did I think two minutes and then I opened it up with something like really late, like I think 95 or one 15. Okay. And then just for me, confidence, overhead is a big thing. So once I got that in and I felt good. It was almost just like reassurance. 
Sam Rhee: [00:15:38] All right. Cool.
Now, when you finished the first part where you gassed or were you okay before you waited two minutes? I 
Mike DelaTorre: [00:15:46] was, I was pretty gasped, but I wasn't like I wasn't thrashed because I didn't finish that first part right. Finished on the chest of bars and because my pace was slower. On that. I didn't feel, I didn't feel completely dead. I actually, I felt pretty fresh after about like probably 90 seconds of rest 
Sam Rhee: [00:16:02] I got up. Okay. Okay. Cool. So then you did your easy one, then you did do my easy one. 
Mike DelaTorre: [00:16:07] Then I went to, I think I went to one 35. And then I went to one 55 and then once I made a decision, I was like, all right.
If you hit one 55, you feel good? Go for one 65. That'd be a good number for you right now. But I could tell, like I hit the one 55. My body was like, you should stop. 
Sam Rhee: [00:16:25] That's good. So that was three, three. Yeah. And how much time do you have left at the end, in case you needed to do a fourth, you had a minute left.
Mike DelaTorre: [00:16:32] I had about, I'd say 40 seconds. I had about 40 seconds. Cause that was the thing I was like, all right. If I can, if I feel good and I can start it before the. That's a minute period is up. I'll try to hit 
Sam Rhee: [00:16:41] that one 65, correct. Cause as long as you pick up the barbell and start before. Yeah, 
David Syvertsen: [00:16:46] Yeah.
My my plan I would, before I say what I did, I think what is more important is before the workout, I practiced that complex and I went up to about 80, 85% of what I wanted to hit. So what I wanted to hit was two 75. I hit two 60. And after that two 60, I was like, wow, probably could have done more.
It's okay though, there'll be deal. So I say that because I went up to two 25 to 35 in my warmup, I practice it. Just get it, do I need to squat, clean it, 20th power, clean it. And then once I start, once I got that done, you bring your bar back down to the thrust or weight. You need to stack weights next to your bar and have a plan with how you're going to stack it.
It's amazing how hard it is to do math when you're smoked. And like I was. Embarrassingly smoked after that, I was laying on the ground, putting my lifters on didn't know how to tie my shoes. So by the time I got up, I think I had four 30 left. So I had time for three lifts and I hit one 85.
It felt awful. Okay. More because I was fatigued, not because it felt heavy. I was just like, couldn't stabilize, just having a hard time breathing. And then I went to a two 35, I think, and I almost failed it. I think I walked five steps forward with my jerk, like Rams and had to run out of the way.
And you split or push 
Sam Rhee: [00:17:59] that one. I split them. 
David Syvertsen: [00:18:00] That's how everything. Okay. And then I went to two 60 and I'll tell this everyone right now is trying to tell as many people as I could tonight. My last Lyft felt my easiest. So I think when you go into it, you have to just assume. That you're going to feel wobbly, like your legs and your midline because 
Sam Rhee: [00:18:16] of the residual effect of 
David Syvertsen: [00:18:17] 21.3, but just get the movement, pattern down, feel some weight don't be in.
If you get it. I would say I'm going to say this cautiously, but I would say don't be afraid to make big jumps because I really feel like after doing that, I'm like I could have had another 1520 pounds because I was recovering as I went, but I was in such bad shape after the one 85 to 35, like felt terrible.
What. 
Sam Rhee: [00:18:42] Did you finish the first part in, I think 13 something. Okay. 
David Syvertsen: [00:18:46] Yeah. All right. Yeah. So hit up to 80% of what your goal is right prior to the workout, stack your weights next, your bar. So that it's easy to put on and know what you're doing. Don't try to do the math or the workout, right? Have a plan and maybe have a backup plan.
Sam Rhee: [00:19:00] You did three lists. Yeah. And would you, and how much time do you have left after your three? So 
David Syvertsen: [00:19:05] none. Zero. Yeah, I did what you just said. I picked up my last clean. My last deadlift with five seconds left. He said, as long as you start before three, two, one time you're allowed to finish. So I was like, after my second lift, I'm like, I'm not touching the bar until there's 10 Rams.
And it's dude, there's 10 seconds left. I'm like, I'm going to pick the bar up and that, and then you go, I think the hardest part of that complex for most people is going to be. After the power clean from the ground, you have to bring it down to the hang. Yeah. And I'm telling you what, if you don't hook grip, you're screwed.
I just don't understand why people don't hook grip, like hurts my heart, but like that's what, like you see so many people, it brings them down. Like they're like crumbling and now you have to do a clean with good luck. Like when you have a good hook grip, that thing is like deep in your hand so that when you come down, doesn't move.
But if you have, if you don't have the hook grip, As you come down, it's the bar starts to slide out of your Palm, into your fingertips. And you're not gonna be able to do clean like that. Should you power clean or squat clean? That's going to be a common question tomorrow. I power cleaned the one off the ground and I squat clean the one from the hang on the heavy one.
I like hang squat cleans. I think the gym does a well, a good job with it. Like we just did that the other day cleans and some people squat it at the end. Because there's less margin for error. We'd like, Hey, the bar's already halfway up. And the hang position, you got to get that bar above your belly button and just get under the bar, put your out.
I know easier said than done, but there's more going on in the clean from the ground where I really feel like, Hey, just get the bar halfway up your stomach and just go squat. Yeah, 
Sam Rhee: [00:20:31] I agree. I think what I was seeing where. A hell of a lot of super ugly touching. The first one was a super ugly star fishing power clean from the ground.
And then most people were able to hit a pretty clean hang squat because you can't power clean that thing. It's very hard. And like you said, you just have to lift it a little bit higher, like a little bit up, and then you just get under it. And it's like you said, we practice it a lot in our gym. It's a pretty smooth movement for most people.
And 
David Syvertsen: [00:21:02] another thing doing two squats. After that workout is tough. It's, 
Sam Rhee: [00:21:06] that's why I think most people just did a really ugly power clean. Yeah. And then did a hang squat clean 
David Syvertsen: [00:21:11] and that's reasonable. They made me do a squat clean on that touch and go rep and then a hang squat clean. I think I would have failed.
I really do. 
Sam Rhee: [00:21:18] And the fact that it's touch and go is actually easier for a power clean because you let them get the momentum and then you just starfish and you just bring it up. 
David Syvertsen: [00:21:25] Yeah. That is really, you're not allowed to bounce the bar. That's a rule, but the bar. The rubber bounces on rubber there's momentum.
Yes. You have like you have a nurse coming up off the ground. And then you just got to finish that pole where the hang is it start, it's starting from, you have to create the momentum, right? There's no momentum 
Sam Rhee: [00:21:40] coming off the ground. think one of the things that so when I did it I had a lot of time because I got.
CA I got my elbow started flaring up. I couldn't, I got through only some of the BMEs and then I was like, I can't do anymore. So I had two, three minutes really of just sitting there before I got time capped at 15. And I think most people who are sorta like me who can do some PMUs they're like you, like when you're doing the gymnastics part and you're getting stuck in there.
You are resting a lot in your reps, right? So you're. So when you hit the 15 time cap, you're going to be reasonably, okay. Then you take another minute or two, and then you just hit your first lift you. If you were still really moving on that first 15 minute segment, you're going to be a little gassed, but I didn't feel awful.
I started as I opened with one 35, which is a very, make-able one for me. I did it. I went to one 65. If it wasn't for my elbow. I would have gone. And then I did when 85 and my elbow started yelling at 
David Syvertsen: [00:22:40] me badly. You tell people like one 85, some people are like, dude, what does that even mean? 80 to 85% of your one at mass clincher.
Which is 
Sam Rhee: [00:22:49] around two 25 to 30. 
David Syvertsen: [00:22:51] So that's like that. I think that's the number, everyone in their head. Should we plan around with, yeah, I wouldn't be surprised. I wouldn't surprise me. If people got more like the Carlo hit 300 is clean and jerk is probably what, three 30 right now. Yeah. That'd be my guess with the adrenaline.
Sam Rhee: [00:23:04] There are going to be some people that do awesome. 
David Syvertsen: [00:23:06] So don't be, don't stop yourself at 80 to 85, but I think everyone should have that number in their head when they come in. What is 80 to 85% of your one rep max clean and jerk. And then try to hit that. If you feel good, have a plan to go up another five to 10%.
Sam Rhee: [00:23:20] I had about a minute left. And so then I added two and a halves and I hit one 90, but it was an ugly one when I don't think people there's no one who was going to hit five lifts. I think it's either going to be three or four. Yeah. 
David Syvertsen: [00:23:31] Like you said, like if someone does not finish this workout or if you're someone that does the RX, you do the scale, then you get to that last gymnastics movement and you don't have it.
You have to have a muscle-up you got to spend three minutes. They're trying to get one. You don't have to, if you're doing scaled, you don't have the chess board, but you can spend three, four minutes getting it. Yep. You're going to be in good shape when you get to the lift. Know if you sprint through this workout, this is where I was like a genius.
Part of the workout is you have seven minutes regardless if you finish or not. So if you finish this, you spring your way through it. You're like. No dying after the workout, you're going to be in bad shape. But I'm thinking about a couple of people here that I know are not going to finish the Muslims or the chest of our poles for scaled, but they're strong and they're going to hit a big number on that lift.
It really they might be able to get five lifts in the 
Sam Rhee: [00:24:15] one tip is that you may want to, if you're looking for placements, add a little change plate first. On the bar before you add your other plates. So East, like for me, it was 95 pounds for the thruster. And now either you're going to add some plates or do whatever and set yourself up, put one like a 0.5 on each side or one or two and a half on each side before you start adding your plates on.
Yeah, because if you hit like exactly one 55, there's going to be a lot of people at one 55. But if you have one 56, you're going to bump yourself up over all the one 50 fivers who didn't think, because 
David Syvertsen: [00:24:49] if you really need a place in placement for this workout, I said, do that. Yeah. By some numbers. We're not doing fractional plates.
Just to know, I don't want to deal with that. We don't have enough, but we have two and a half, two and a half. Everyone has two and a half. Yeah, I'm saying the one pound please. Okay. 
Sam Rhee: [00:25:04] So you could, but you could throw the two and 
David Syvertsen: [00:25:05] a half. Yeah, I think everyone should do a lift with two a half. Yeah.
Sam Rhee: [00:25:09] Yeah. And if you put them on first, you won't even worry about it and you don't have to take them off and just leave them on and just add your plates on top of that smart, that was an Adam Hawkinson tip that he just gave me. And I was like that's pretty smart. And you won't even notice that you got those on there and you just there you go.
You have an instant, extra five pounds you just hit. Any other thoughts about this one? What's the risk of injury? Do you think for people on. 
David Syvertsen: [00:25:31] I think the biggest risk of injury w will come on the I'm a lift, it's a tricky lifting when you're tired in this way. You just don't have as much stability as you're used to.
And that's when I get nervous, like we lift tired here all the time, but there's certain things I won't do program because I want people to at least feel stable. It's a lot of squatting. So if you're going to squawk things light, like you might not have, you might not have the stability and your lower half, like in your knees and your ankles.
So you just got to be really confident in your ability to move well, if you're going to really get after the lift sound like a broken record, the chicken wing muscle up, I'm expecting to see a lot of them tomorrow and, if, just be careful with it, I just think if that's always the movement that you do, it's a matter of time before something happens, just because it hasn't happened yet, doesn't mean you're going to be lucky and not have it happen.
Again, I hate saying it sometimes. It's I know, if I know I've done it before just be aware if you want to set that at risk except the risks, but don't be surprised if something happens. 
Sam Rhee: [00:26:29] What do you think about redoing this one? The first one, we felt like it was easy to redo the second one.
We're like, if you can avoid 
David Syvertsen: [00:26:36] a redo, what do you 
Mike DelaTorre: [00:26:37] think? Oh, man redoing this one. I 
David Syvertsen: [00:26:41] honestly don't want to go there yet 
Mike DelaTorre: [00:26:42] until yet. Don't do it now. 
David Syvertsen: [00:26:44] As 
Mike DelaTorre: [00:26:44] well as with the open in general, I think the only reason you should redo it as if you are like on the cusp of making it to that next level. And you, if there's any sort of gray there, if there's any chance of you making it and a redo, if you do better, we'll help you then yeah.
Go for it. But I feel like something like this is it's really hard to recover, unless you're really good gymnastics. It's good to thrash you in that way. And like also lift wise, if you hit a big lip, if you hit a big number, it takes your body a while to recover from that. So unless you absolutely have to, or you like you bomb out, like there's some sort of disaster.
I would not redo 
David Syvertsen: [00:27:26] this one. My thoughts on it would be like pure person. I don't want to, even if I'm like, if I get pommel, which I think I'm going to, I think again, you want to make it to the next stage. I don't think it's going to be that bad where I don't make the next stage and I want to start prepping for the next stage this weekend.
I don't want to do this again and then have to wait until next week. If you are going to redo it, I would just, you ha you have to better at both, right? Like you don't want to have to decide between, like I hit the lift and this one. So my time got better the second time, but my lift wasn't better now.
What do you do? Like maybe the redo is pointless. And I do think in a workout like this is such classic. You are what you are in this workout. I really do. The only thing I would do is my time was 13. I would just draw out a pace to be like, all right. Make it easy mom style. Like I was telling random tonight.
I was like, it might not be a bad idea to make this work out in a mom type like front squats. At one toast bar a minute to maybe a minute, two and three thrusters a minute, four, and then take a minute rest. And from that perspective, it doesn't, you're just looking at 15 reps a minute, with an, the gymnastics art do not take that long.
It's, you get a lot of rests and you've that's one thing I would do. Like I could probably do that and feel better when I got to the muscle-ups. And so if you want to redo it, that's like the thought is get your time and be like, and draw out this pace on a piece of paper.
And be like, and be realistic or ask a coach do you think I could do that? Do you think I can do with this style? And it'd beat my time. And then you got to make sure you beat your left too. 
Sam Rhee: [00:28:51] That's the thing. I think if you did this, I agree. You shouldn't really, you should try to send it for the first time you do it.
But if for some reason you feel like you have to redo it, the reason to redo it would be, I think. If you did good, you did well on the first one, but maybe you didn't make a lift for some reason on the second one. Then it would be reasonable. But if you're trying to increase or make your sell faster on the first one, you will probably hurt yourself.
Yeah. On the second one, it's going to be kind of stuff. So if you're like, Oh, I got to drop 20 seconds or 30 seconds on the first part, you will kill yourself for the second part. And but if you said, you know what, I could redo the first part and keep my same time. I just want to hit a heavier number on the second and you didn't feel.
Awful on the first, it would be reasonable, non recommended, but that would be something you could do. I don't think if you have to try to drop an insane amount of time on the first one that's counterproductive. 
David Syvertsen: [00:29:52] Yeah. Yeah. And then also just keep in mind for we have a lot of people like on the bubble right now for the next stage.
Getting 30 seconds faster or even a minute faster and 10 pounds on the lift. Is not going to make a big difference. No, it might make it a big difference for this workout, but the fact that there's four scores that lead you to your percentage percentile rank, you example, like right now, let's say you're not you're in the ninth percent.
You're 90, 91st percentile. Okay, so you're in, but you'd have to really be, you'd have to probably be bought. You'd have to go into the 60th or 70th percentile for this to really impact you getting out. So let's say you do that. Okay. You're going to have to really take, you'd have to shave a minute off to make a significant difference on the big picture.
Like that's one thing that you're not going to move that much in the standings at this point. You do move a lot after the first week. Because you're talking about two workouts that are 50% of your score. Now, these, now these workouts are 33, 25% of your score. It's the, there, there's math involved with this that you have to think about.
So do you really think you could shave over a minute off if you do go for it? But be very confident you're going to shave it off. And he was saying, I 
Sam Rhee: [00:31:06] Hit the same number, which is really higher, which is really hard, 
David Syvertsen: [00:31:09] really hard. I would go into this saying, you're doing this shit one time.
And then plus like you might rip your hands up. Might you, like you would hurt your elbow. We can't train for a month. Like for nine seconds faster. Like you really have to. Think big picture on that kind of 
Sam Rhee: [00:31:23] stuff. What do you think about the overall now that we can see the scope of the open? What are your thoughts in general about the programming 
David Syvertsen: [00:31:32] programming is great.
Yeah. 
Mike DelaTorre: [00:31:34] Yeah. I, I was talking to some old buddies from that I've worked out with and, coach back in the day and I had some, some people will complain over anything. So the first workout, the Dubliners and warlocks. God, this workout so stupid. Who programs? World walks, blah, blah, blah.
I was like, dude, me too. I was like, you guys are worried. And I told him, I'm like, you guys are worried because number one, you're double unders you've been CrossFitting for as long as I have, I've been doing this for almost 13 years. You've been CrossFitting for as long as I have. And your double unders are not good still after 13 years, not only that you are just afraid to try something that you know is simple.
That will smoke you, the simplest workouts are often the most brutal they even take tonight. It take the bar muscle up out of it, right? Like you have thrusters, front squats and variations of pull-ups and TOSA bar dude at the end of the day from a CrossFit perspective. So simple movements, but they're super effective.
I really liked the programming. Look. Being like a somewhat stronger person would I have liked to see like heavy deadlifts, like program more than open. That'd be great, but that's just my bias. I 
think 
David Syvertsen: [00:32:46] they did some year, the one year there will be. Yeah. Like we've had a couple of opens over the past 10 years.
I'm like, man, there's some heavy stuff here, but I'm done I think maybe twice in my life I've complained about open programming. I'll never complain. And I roll my eyes every time someone complains about it. And I'm not going to start an argument that someone tell them just my answer will always be, just get better if you're really going to complain about it, just get better.
Sam Rhee: [00:33:06] I think the focus this year on the programming was different because of the 10%. Cut off. This is not a path to the games. It's a path, two quarters and then semis. Yeah. So I feel like they didn't have to force a wide gradient of athletes, which is why they didn't program heavy this year. It was an, I know that yeah, the meatheads were this year were like, What we got  yeah, we got cardio 
David Syvertsen: [00:33:35] burpee box, 
Mike DelaTorre: [00:33:36] like we're like 
Sam Rhee: [00:33:39] exactly.
And the only 
David Syvertsen: [00:33:40] they got it and this one, 
Sam Rhee: [00:33:42] one out of four. So I know that's how they feel, but I think that was done purposefully because. When you hit the quarters 
David Syvertsen: [00:33:49] in the semi's, the quarters are going to be, I heard Castro yesterday on the podcast was like, he was laughing at how hard the workouts are going to be.
Like it will crush people. 
Sam Rhee: [00:33:57] And if they're similar to Aycock type workouts, which was also a path to the games. Yeah. You got some heavy barbell there. So listen, if you're a meat head and you want that, you're going to have to get through this part of it and you just have to be a good enough.
Gymnast or body cardio type person, 
David Syvertsen: [00:34:18] the CrossFit pyramid is at the bottom. And you just, that's what it is. Like I remember I, I wrote this down. I told you I'm starting to like journal some stuff. Just some thoughts, because I want to keep thoughts in the freshmen front of my head.
And the someone's like really comes to us and says man, I just really want to get better. You get to better. You have to always get better conditioning. You never stop that. And you have to get better at moving your body. Take the weights out. You have to get better at moving. So if that means you need to lose weight, you need to lose weight.
Sam Rhee: [00:34:44] That's the key. So what does conditioning mean? Does it mean it does mean doing better in the gym, but it means doing better outside the gym. It means your sleep, your nutrition your health. And if you expect to be able to do a lot of these open wads and not feel like a truck ran over you, you're going to have to just be healthier in general.
It's not necessarily. How heavy a barbell, can you move? Because if you're young and you eat like crap and all that, you can still probably move a pretty heavy barbell. Yeah. But sooner or later, this stuff is going to really hurt you. And that's why I love the open programming this year, because it was inclusive.
It did allow a lot of people to participate. It also allowed Members that you'd wouldn't necessarily think are awesome athletes because maybe they don't lift the heaviest or move the most weight. They don't do the sexy stuff. But they shine because they're healthy. They are good.
They are in great condition. They can move their bodies. And listen is day book, a great athlete and he's in great condition. Yes. But. It didn't favor him. Yeah. This year, 
David Syvertsen: [00:35:44] it favor for 10 years, you're going to have opens that favor. You and you have opens that crush you, unless you're the elite of the elite. And we don't have anyone here there, and that stage. And I just, I really think if you're upset about something programming wise, it's like I say, this look in the mirror. Don't blame 
Sam Rhee: [00:36:02] anything else? That's what Mike said. He haven't there's, there are people who have not worked on certain movements for years and years.
And you look in the mirror, like you just said and say, it didn't really, it didn't work on double unders this year. This is what happens. Yep. 
Mike DelaTorre: [00:36:13] I'm hoping that for people like that, hopefully it's like for me, it's always been a, the OpenSSL has been a wake up call. It's always been like super, obviously, inspiring and motivating to be with.
Just a group of people that, and was pushing each other. People do accomplish amazing things during the open. And for me, just, for I'm at, in terms of life and in terms of physically, it's always a good motive, innovating factor for me, like I know that right now, I'm not where I want to be in terms of my overall fitness.
So I have to make a choice. I can either say, all right, I'm fine with it. Or. I can say I'm going to get better. And I'm hoping that the people that complained about the open that say, Oh like the workout you're stupid, blah, blah, blah, blah, hope they can take a step back and say why and ask themselves, why are you really?
Why am I really saying that? And the answer is it's because I'm not good at this stuff. And I need to get better. Hopefully they do get better. Hopefully they 
Sam Rhee: [00:37:06] use this as a stepping stone. You guys think of our gym. I am so proud and happy how we came together after awful pandemic year, this open and seeing all the athletes and how good they are.
Just, it really warms 
David Syvertsen: [00:37:19] my heart. Yeah, no, this was a great open. And even though we still had some restrictions, even though we're still wearing these damn mask, which definitely impacts our ability. To still see people coming here on a Thursday night and cheer someone on, we see people come here on Friday night, have some drinks, watch the people that we have, two people that come here on Sundays just to cheer people on.
That's where, you start to really see like the community, how we are, it's easy when things are going well, things did not go well this year and it made us stronger and it sounds cliche. And I, and a lot of people say it when it's not legit, but. This whole thing made us stronger men as closer.
And that's why we're still just at the beginning of this thing. 
Sam Rhee: [00:37:58] How many O G plus new people did we have this year? That are so awesome. Yeah. This is your first open here. My first opened here. You're, you've been an O G like in CrossFit, but how many new athletes did you see that you saw this year in the open?
You're like, Holy cow, these people are 
David Syvertsen: [00:38:13] awesome. Yeah. And they, we have a lot of we have a lot of new people, young and old that. You can see the light. It started to click right now during the open. And this is part of the reason why. I love the open part of the reason why I force our members
Oh, no, it's this is where the light starts to click for so many people. And it's not just the workouts. It's not just the first, muscle-ups the first pull-ups, it's the support. It's the intensity. It's the, we're all going through the same thing. No matter we have all different goals, different backgrounds, seven training backgrounds, having training age, we're all going through the same thing.
And I got upset tonight, Hey, I let myself get upset for five minutes. Go throw something out. The dumpster, yelled, bad word, come back in. You're back in. Like you leave all that shit outside and now you're here. Like now it's my job. Not just owner, coach to cheer people on. Because they did it for me.
And that's where it starts to click for some of these people. It's wow, like I'm not friends with these guys. And maybe I'm not the loudest person in the world, but I'm going to fucking cheer for this person because they did it for me. And that's when this should happen. When the magic 
Sam Rhee: [00:39:23] happens.
I love I, I was, I worked out with Jason. Yeah, he's been here only like a year or two Kyler was across and he's brand new. Yeah. Sally is right across she's brand new, but Adam storms is right next to me. He's O G like when you mix all these people, I was looking, I was like, it's crazy. Crazy 
David Syvertsen: [00:39:42] a lot. Yeah. Yeah.
It's awesome. I love it. Open. That's why it's so special. Yeah. 
Sam Rhee: [00:39:45] You can get every episode of Botox and burpees, wherever you listen to podcasts, or go to botoxandburpees.com. thanks for listening