TRAIN WITH RICH 19 // SATURDAY

[Music] all right um workout's gonna have biker row and uh assault runner so get on each of those machines everybody's probably been on a rower um but bikers just figure out what your seat number is and height play around on those machines hop on the runner just if you've never been on one just let one of us know we'll kind of talk to you about uh just some of the teaching points or coaching points and what you need to think about when you're on it uh but this chris should be in about 10 minutes ish so if you guys want to take some time and just get familiar with each piece of equipment just so whenever we get going you know where your setup is and we're not spending time on that cool all right go ahead the old school rob orlando doing frame with one arm yeah dude all the thrusters were like he had his rack like this and then he would go up and just grab the bar kick off the box and do a kipping one-arm pull-up 21-59 was his time impressive though i mean like for most human beings at level ones for crossfit we used to cap people at 10 minutes and i feel like he was inside of that or just beyond it you know what i mean so it wasn't like a three-minute fran but it was a one-armed friend yeah with a loaded barbell all right orlando those are fun days to be a fan man because he never like dominated the crossfit games but he always did some crazy stuff like that remember him and dave lipson on a road trip with rich remember they did a workout that had overhead walking lunge with 315. regardless it was it was a walking legs i'll have a new deadlift vr bring it up on chris i love it i love being able to give you the first workout the real workout this one's gonna be um we've never done it before so we'll see what happens but rich told me he says work them hard and give them you know a lot of variety so that's what we're gonna do we're gonna run fast we're gonna run slow we're gonna row fast we're gonna row slow we're gonna bike fast bike slow so what we're going to do is we're going to break you up into three groups we've got three stations we've got a biker station we have a row station we have a assault air runner station so we're going to break you up and then what's going to happen is is that we're going to do all the warm-ups so essentially you're going to rotate through as a group and do all the warm-up protocols first and then we'll sit down and we'll explain the workout so what you're going to ultimately do is a row workout a bike workout and a run workout that has personalized high intensity sprint cases and personalized low intensity active recovery cases okay so after you do it five times you're gonna do a one minute maximal effort what i want you to do is record in that one minute the total meters that you went that's what i'm interested in is the total meters we're doing three one-minute efforts and you're recording your distance everybody always says what's the conversion rate well now you're going to know your conversion rate between the run the row and the byte okay that's why you're tracking your total distance for the main workout we will explain it after you do this warm-up protocol okay so now you can grab a clipboard there's some pieces of paper something to write with those are for your personalized pieces of information our workouts got four we have four of them but luckily it's mostly recovery all right so here's the thing you guys is that there are two things that i really always look at that limits performance it's either your speed your strength your power your force or as you get tired so for rich it was his recovery speed rich was very fast the problem was is he couldn't recover well it's okay a lot of that's not true that's not true rich is really actually substantially improved on his ability to recover so what you did is you with your one-minute tests in each of the four pieces of equipment you established your sprint speed okay so on the skier on the biker and the rower what you did is you've got your average wattage for that one minute test that is this pace that you're going to hold for your sprints and these workouts so let's start with the row and the ski they're all going to be five rounds they're all going to follow this 15 second sprint 90 seconds of recovery there's no rest all right your recovery is the rest okay active recovery i know a lot of you think active recovery is an hour long row that's a workout okay active recovery is focusing on clearing fatigue and the same muscle group same movement patterns that just created the fatigue so you're always going to follow this pattern for the ski in the row you're going to use your sprint average wattage and that's your target your recovery is going to be 50 of that number so you may want to do a little math before we start so that you know your target right you got to take your number your peak wattage or your average wattage and divided by 2. okay all right you're gonna get a one a two or three as soon as i give you a number go away two three one two three one two three look at you it's running there he is pictionary it's a quick one wow about to do some maths do some maths with chris hincha three two one go [Music] [Applause] so [Music] so [Music] [Music] so [Music] [Music] [Music] so what we're going to do now is instead of lift we're going to lift after lunch but we are going to do something before we go um so let's get you probably need maybe some grips uh get out of your running shoes it'll be something relatively quick um and then we'll meet back over here and take five minutes cool thanks buddy good job nice job here so we'll have to carry those there's a couple i think 125s as well and then we'll go 150 foot hand sand walk would be prescribed we'll set up 75 feet out and back out here and then 150 foot plate push on the turf if you can't handstand walk okay if you can't do more than like 15 or 25 feet unbroken let's go ahead and go to the plate push we want this to be relatively quick uh we just did a two hour long endurance session so we want relatively fast here good all right ready [Music] [Applause] [Music] ah [Music] [Applause] [Music] so [Music] ah [Music] [Applause] [Music] so [Music] [Applause] [Music] [Music] come back at 2 30. uh q a for a little while so make sure you're getting plenty to eat did a lot this morning a lot of endurance work that was a pretty good little workout too we'll start off with the lifting so don't worry about like eating so eat like eat drink at lunch you got an hour and a half then a little bit of time while we do the q a and then we're going to lift so after that we'll do a workout so make sure you get plenty of food plenty of fluids cool coffee shops open protein shakes lunch uh there's food in there it's really good um if not you know probably your best bets interstate drive you won't have a little bit of time uh but you probably go to some of those other places downtown it's not far so cool all right so let's clean up and then 2 30. we'll meet back here what do you got please the more [Music] yep what does that look like for if you're trying to yeah so uh it's it's a little different for each of us really me personally usually about seven days out i like to maybe take the volume down a little bit but keep the intensity pretty high um maybe like on that what we did earlier that like 15 15 150 you'd probably see that like three or four times honestly if we were doing that in a normal day with some rest in between um so using that for an example on a normal training day i'd say that's probably a three-timer workout after doing it once i might just only do it once to keep the intensity high and then not beat myself up with volume and then you know doom might might do a little bit more machine work high intensity stuff there uh but usually about seven days out um is usually when we kind of start thinking about tapering i don't know if we actually start tapering where's taj and haley um and then i i personally i like to move up until the day we compete even if it's like the day before like a couple of salt bike sprints or sitting on an assault bike or a bike or something like that i just feel better to move like it's who i am like it kind of clears my head i'm in a better mood like if i do i've noticed if i do something first thing in the morning i'm just a lot more pleasant to be around the rest of the day so when it comes to nutrition do you have a specific plan you follow or visible yeah so the last two and a half years now i've been doing intermittent fasting the last three years i've been doing rp diet thank you for letting me challenge you this stuff is not it's not easy right being successful in any of these areas is not easy and adversity is something that we have to be willing to run at we have to see adversity as opportunity you're never going to be that's what i love about crossfit because you all get that you wouldn't be here think about what you've done and what you're getting ready to do i saw the workout i know what you're getting ready to do it's full of adversity but you're the kind of people who understand somehow that that's gonna make me better and that's the kind of people we have to be right we have to be those kinds of people in your greatest moment of opportunity or your darkest hour will you be enough and then can the people you're responsible for can they count on you that's the question you got to walk out the door every day you're going to have answer for that [Music] [Applause] [Music] so [Music] [Music] [Music] [Music] [Music] so you [Music] [Music] so [Music] you chip away you can break it up however you want but like i said if that hurt with one person comes in to change they have to have done 50 doubling you can't do double unders do single enters we'll go 75 on the single enders cool any questions comments concerns [Music] [Music] now [Music] so [Applause] [Music] [Music] [Music] [Music] oh [Music] so you jumped up i was like no go away [Music] yeah we went fast on those bar was good what's a nice workout to do we just decided to so we split the 200 wall balls instead of 50. after that we did instead of 30. on the uh gaz sorry 7 30. we went two set of fifteen on the bottom people jump over twelve and eight done and we just did like he started toe spot with 25 i did 25 he got 25 got 20. uh in a time cap so what a nice one huh all right we're gonna we got food we got cereal bar uh we'll hang out as long as you guys want to hang out 9am we'll do a devotional uh optional it's not mandatory uh we'd love to have you jake will lead that in the morning uh josh um doors open at 8 30. so if you guys want to come in and like roll out you're welcome too coffee shop will be open yeah aj's gonna be here in the morning as well uh laura's got the first appointment so everybody line up yesterday uh the other thing we're gonna do is that you guys seen the toys for tots box that we have at this front we partner with life church which is a local church in the area every year to do this if you guys want to bring in two unwrapped toys that are approximately ten dollars a piece you'll get entered into a drawing for a free train with rich that will draw tomorrow afternoon so two toys bring it in and you can enter as many times as you want so if you bring in multiples of two you'll get you'll get more tickets for that so we'll call when you guys leave and that's a thousand dollar value there so when you're helping some kids out man mission there you go if you were asking mayhem mission there it is that's all right thank you look let's pray we gotta think this day uh this food more than bless our bodies help us to be the people you call us to thank you for jesus and we does for us give us your spirit we love you your name we pray amen i'm sure it's a praying prank i can't decide either so i'm glad you're doing right here all right no no no no no the other way i'm sure you're kidding me it breaks i did it i'm not gonna break that you can't break it that way you can physically see me sam do you see that do you see me what's this guys if this doesn't make me ig famous i'm i don't know what's going on oh hey no fingers yeah don't be scared yeah it's impossible [Music] it's gravity right there yeah so you take it like that hold it over the trash can you should get it [Music] no you can't do it do you have any kids no that you don't have the dad grip yet that's why give it to senior seniors been wrangling kids and so i just cracked that thing in two seconds two fingers this egg is getting put to the ring send that egg back i can't believe you guys let me do that i didn't think it was going to break well because you're pushing on you you're too strong like this i didn't do it that way you shouldn't pop the bottom i did it this way i did it like that yeah that's why it broke yeah you're doing it wrong [Music] you

Channel: CrossFit Mayhem

Views: 37,960

Rating: 4.956923 out of 5

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Id: 9GJStZMBZYI

Length: 24min 50sec (1490 seconds)

Published: Wed Dec 23 2020