The Sevan Podcast - How To Coach CrossFit // McCoy Turner - Taylor Self Ep. 1

Episode Date: January 4, 2025

McCoy Turner CFL4 mentors Taylor Self CFL3 Learn more about your ad choices. Visit megaphone.fm/adchoices

Get groceries delivered across the GTA from real Canadian superstore with PC Express. Shop online for super prices and super savings. Try it today and get up to $75 in PC optimum points. Visit superstore.ca to get started. I'm kind of a monster and I got hooked. These things are incredible. So I had to stop. I had to stop. They're a bit legal. Yeah, I'm on and off them. I'm like, I have such an addictive personality. I for the longest time before I started CrossFit, I like chewed tobacco and then I use and then I quit for a really long time and then

I was doing CrossFit and I started again and then I quit for a really long time that I was using those little nicotine pouches and then I like I had a new surgery I was like I'm not going to be competing anytime soon like I need this to make me feel better and uh and so recently this has been I haven't had nicotine a really long time but this has been uh it's kind of a vice sometimes but which energy which energy drink which energy drink are you on over there? I'm a big C4 guy not sponsored. The water bomb?

Yeah, exactly. It's a bombcicle or whatever it's called. Yeah, bombcicle. Exactly. C4 bombcicle. I just the beta alanine feels really good and it tastes amazing and it's probably lethal not only in just how addicting they are, but what's actually in there. But yeah, what's in there? Who knows?

Who knows? All right, so I've got a the lesson plan for for today. So everyone who's watching knows what we're doing real quick. We've, we've got my lesson plan and a general, I think, I think I sent Bryson cut up the warmup or sorry, the whiteboard brief, general warmup, specific warmup, um, whatever you want to focus on most or all of it, all good. But the workout was a five by one muscle snatch into a five by two power snatch into a five by three full snatch which I believe came from main site maybe a few weeks ago so we pulled from there me and Andy writing for the gym and this was our heavy day for the week. Oh awesome nice class I

like that really cool so what we'll do today is this isn't obviously the first time we've met and we've had a little bit of chat before So I guess I'll start with Before we look at anything look at the class of the lesson plan getting a little bit of feedback from you because you know Instantly straight away what you were working on how that went. So yeah, what what what was your aim going into the plan? first and foremost So my aim going into the lesson plan, and let me zoom out for people. This is the lesson plan that I wrote.

What I need to do, first bit of feedback is to ditch this template so that I have a bigger piece of paper, because I run out of space writing a lesson. Let me stop you right there, buddy. Let me rephrase it. So prior to you writing this, not your feedback for after this class that you've done going into your next one, before you prepared for this class, what was the, what was your feedback and what

were you working on? So what was your aim? Oh, gotcha. Yeah, my, so my feedback from you was to write a lesson plan and focus on one element. So either general warmup or specific warmup, I think in this case, we're talking about focusing just on a specific warmup and writing a progression that had a purpose. So looking for one thing to coach or one point performance or et cetera for each part of the progression. So that way I would be allowed or that would allow me to see one thing and correct that thing rather than looking for multiple things at multiple progressions And multiple people etc Yeah, awesome. We make it look a lot more simple for ourselves if we have a purpose behind a progression

So it's like I'm gonna teach hip extension because you've got snatches there in this next progression whichever one you choose to do and Then then then all I need to look for essentially is that hip extension and anything else I see on top of that as a bonus. But if I try and teach hip extension bar path and also a neutral spine as they pull it overhead and an active shoulder on that finished position,

not only is it harder for me to see all four of those points of performance, but then it's also harder for me to teach that to my participants effectively and then to all take that same piece of information. One then it's also harder for me to teach that to my participants effectively, and then to all take that same piece of information. One of them is gonna go, ah, hip extension is really important. Another one's gonna go active shoulder is really important.

And then you're gonna be then just crisis managing because everybody's making different faults all over the place. And I guess that's why we call them progressions because they progress and they build upon each other. And the reason they're there is to help them teach the movements and a good progression will eliminate faults occurring further down the line.

How did you think you executed on that? Not well, I wrote out my general warmup and I was like, all right, I know what I want to look for. For example, the nine PVC good mornings, I was looking for people having a neutral spine, just that. Okay, that's the point of performance I want to look for. Then on the seven PVC passers, I want to make sure people have an active shoulder. And then on the five boot trap squats, I want to make

sure everybody's able to keep their weight in their heels as they're pulling their button to the bottom of that and driving their knees out. Um, and I as soon as essentially, I think I think I did okay on the general warm up, but I had a similar plan going into the specific warm up. And as soon as essentially, I think I did okay on the general warmup, but I had a similar plan going into the specific warmup. And as soon as I started the progressions, it was like all that went out the window. I was like, okay, I just, I completely,

it was just like, I completely forgot. Yeah, that's how I felt at least. Yeah, okay. Let's go to your video and we'll run through your whiteboard briefs So we all get a better understanding of what the workout is and I also want to mention before we actually play this dude I'm super proud of you. You're trying to level up the L4 is the test and You being prepared to do this live on the air and have your your coaching scrutinized after it's been recorded as well It's gonna get picked apart

your coaching scrutinized after it's been recorded as well it's gonna get picked apart but as we do with the athletes we'll selectively ignore some things make sure we stick to our focus areas we've just identified what that all those areas are so we'll fly through your whiteboard brief if there's anything we can just tidy up there there's like a little hanging fruit that whiteboard brief we can practice that prior to the class we'll do so and then we get a better deeper understanding of the lesson and how you describe to the class and then we'll go from there. So if you play from and probably from the start to about four and a half minutes I think it is. All right everybody just let us Natalie let us know if you can hear this. Okay, man, we gotta start. Let's go. This was great.

I can't eat on my end, Taylor. Now, now, tell me. Well, if he has any questions, I'll just let you guys answer his questions today. Alright guys, we're gonna have a heavy day. This is gonna be a unique heavy day in the sense that our technique and our skill on these exercises is going to limit how heavy you can go. This is generally, this is maybe the case to a lesser degree with a lot of other exercises like a back squat or a deadlift or a strict press where you're still limited by good mechanics, but there's a lot less complexity maybe to that.

So, whereas as long as you have a flat back and the barbell's close on a deadlift, you can keep adding weight, today we're gonna be layering quite a bit more on top of something like that. So, when you wanna go heavy, the goal of today's session is to go heavy, but that's going to be very limited by your ability to do all the exercises with good technique.

That's the number one thing. Today is not a day where you're going to get a lot of benefit by performing heavier weights with worse technique. With the Olympic lifts, specifically today the snatch, technique is way more important than relative strength. You can lift way more weight with just a little bit better technique than you can with just a little more muscle mass or strength.

So focus, going heavy, but also good technique. The exercises we're gonna be doing are a muscle snatch, then we're gonna do power snatches, and then a squat snatch or a full snatch. All right, what we're going to be doing is we're going to start with five sets of one muscle snatch. We're going to do one set every two minutes and we're going to go right into five sets of two power snatches. They don't have to be unbroken.

You can perform a power snatch, drop it, reset, perform your second rep. Again, for five sets. And then we're gonna finish with three squat snatches. Same as the power snatch, you can drop the barbell and reset between reps. I just don't want the three or two reps to take you the whole two minute window. It should be one, drop the bar, reset,

two, drop the bar, reset, three, et cetera. The goal here is you start at a moderate to challenging weight that allows you to move with great technique and add very incrementally. On something like a muscle snatch, you're probably adding five to 10 pounds each lift at most. That means a 2 and 1 half on each side or a five pounder on each side.

When you get to your heaviest muscle snatch weight, that's going to be one part of your score. get to your heaviest muscle snatch weight that's going to be one part of your score. Ideally your heaviest muscle snatch weight is the weight that you can go into two power snatches and it's still be challenging but you can perform those two reps with good technique. Then same thing here incrementally increasing the weight five to ten pounds each set finishing with a heavy set of two on your last set. This will be another part of your score. And then following that theme,

if you have, sorry, following that theme, if you have good technique, you should be able to perform three squat snatches at your heaviest power snatch weight. This is very, this part especially, is very dependent on good technique. If you don't have great snatch technique, you're probably gonna have to take the little weight off here

and start the squat snatches a little bit lighter, which is okay today. But again, five to 10 pounds increasing, you'll take your heaviest squat snatch weight, and then that'll be the last part of your score. So heaviest muscle snatch, heaviest power snatch, heaviest squat snatch, add it together. Three numbers, addition, score.

Any questions so far? Awesome, all right, here's what we're gonna begin with. We are going to walk through three exercises. Cool. So the whiteboard brief probably takes roughly around four and a half minutes there, so you may be a little bit long on the long side there. But you get all the information out. You said the the name of the workout or you've told them what

the workout is going to be, it's really clear I can see that you're lifting every two minutes. Now what I'm thinking about planning, I've got 15 sets I'm thinking already that's 30 minutes of lifting I've got to get in. So now I'm already, now we'll go back to the lesson plan in just a moment but that's going to mean that that's's gonna be quite tight either side of there. So I'll ask you some questions about how you plan that in and schedule that in in just a second. You named the workout you told them the stimulus it's really clear it's gonna be a heavy day and I love the way that you're scoring it where it's your top muscle snatch, top power snatch, top squat snatch. Those three lifts then

totaled is gonna be your score for the day. Really nice if people don't sandbag it through those earlier lifts ready to hit a PB squat snatch or vice versa, they go too heavy at the start and then they sandbag it for the end there because they don't like squat snatch. And so I like that. Couple of things, we missed to mention scaling

or for any injuries. And I know you know your members and you probably already know who's going to require scaling and who's going to need injuries. But it's something that we want to get in because these are obviously complex movements that you alluded to in your brief. And what do you think the benefit of asking for scaling options or sharing scaling options and injuries is there? A massive benefit. You know, I was thinking that before I started the class was that, and I had written this on the board, was that scaling, and I think I wrote it

on the lesson plan too, was it scaling the workout. I was just gonna keep three reps at each exercise and people were just going to scale back by going lighter. And then I had one member who doesn't squat snatch and rather than doing a squat snatch, I just had her continue with the power snatch throughout the later rounds. She just can't really overhead squat anything. Yeah. So question for you. If they're struggling with the complexity of the movement, why would

you make it lighter and make them do more reps? Hmm. I good question. So for the muscle snatch, so to speak, rather than trying to get a heavy weight doing one rep, my thought between doing lighter weight and more reps was drill good technique. Awesome. I love it. Cool. So there's a method to madness. That's all I'm doing. I know it sounds like a bit of a trick question. No, no, I love it. Cool, so there's a method to your madness. That's all I'm doing. I know it sounds like a bit of a trick question. No, no, you're good. And I'm throwing you under the bus, but no, that's exactly the right move. I like that is if they are not going to get a heavy load because they're going to keep

missing those lifts and you alluded to this when you talked about the complexity, then yeah, it makes sense to get more reps in and get some more practice in building that coordination, accuracy, agility and balance. One thing I would like to just question with you though or query with you or argue with you or correct is that you did say with the deadlift, the press and the squat, as long as we've got a flat back, we can keep lifting more load. And I know that you know that's not true. And there's a whole host of other points of performance

there that probably we shouldn't keep adding load if those points of performance are adhered to. But I understand that you are basically alluding to the complexity of the snacks means that you have little room like margin for error. And it's gonna be punished to get in those top ends. But it's just the messaging, if you've got the meathead in the gym,

it's like, oh, as long as my back flat, I can keep lifting more weight. It doesn't matter if my knees are rolling in and I'm forward of my toes and so on and so forth. Um, just be sure of the messaging there. Then you let them, you're not letting that slide them or for striving for virtuous virtuosity and all the movements, mechanics, consistency, and then intensity margin for errors, a good phrase. And I probably would interchange what I said there with saying, Hey, on the snaps, the margin for error is a lot tighter. Rather than what I like to do is I like to finish with a running

rehearsing my whiteboard brief. And it sounds like you've done a million classes, I don't need to do that. But you know, as well as I do, your second class is usually better than your first class, because you've had that practice run. And if you can do that practice run in the in this coach's office before you go out there your lesson plan's already set out you're really clued up with the stimulus you're good to go so making sure that you practice that last is probably the best place to do that be like ah now everything's i know everything there is to know about the class now i just need to repeat what i've just practiced here in the staff room um so yeah no great shakes great shakes with the whiteboard,

just making sure that we ask for injuries and make sure we give scaling options because what I'm gonna be looking out for now is as we get later on and you get to the end of the specific warmup, you're probably gonna have people coming over and going, hey coach, what about my dodgy elbow? What about my squat snatch?

What about this? And now you're having to coach in the moment when actually you would rather be looking at people progressively loading and getting them to the right working weight to start with. But now you have to deal with this panic scaling in the moment because you've like, ah, I could have alleviated this

at the whiteboard at the start. Right. Cool. So let's go back to your lesson plan, please, dude. So we're gonna go into your general warm up now. The aim of the general warm up, can you what do you think the aim of the general warm up is usually elevate the heart rate a little bit, take the body through a

full range of motion, get the joints ready for whatever movements they're going to be performing the workout. And then what we have talked about is seeing things that allow you to see that allow you to see how they're going to be moving in the specific form of the workout. So exercises that kind of build into the squat snatch or build into the muscle snatch, et cetera, but allow me to see those points of performance or lack thereof. Awesome, dude.

Yeah. With the general warm up could have nothing to do with the class. It could be where you play that ab mac game and it's the pizza boxes, you're knocking that off. Anything to raise the core temperature, take the joints through a full range of motion, start preparing the body for that exercise, raise the heart rate.

However, because you have such a long lifting window and you have such a short warmup and such a complex movement, it makes sense to have these movements now be conducive to what they're about to do. So I like the choice of the PVC good morning. And what's really cool there on your lesson plan is you've also highlighted the point of performance

that you're maybe looking for when they do that movement. So they've done a PVC good morning and you're looking for midline stabilization. So like there's the, you know when you think about buying a new red truck and then all of a sudden you see these new red trucks everywhere on the road. We call that the frequency illusion. It's the same thing when we do that with a lesson plan. If you write down, okay, I'm going to be, when I'm looking at the general warm, sorry, the PVC good morning, what point of performance am I looking for there? Midline stabilisation. I believe that you're now going to be able to see

that more often because you've gone through this behind the scenes. So you could walk into the class and just go, ah, let's just grab a bar and you just randomly make up as you go along. But then you're going to be trying to find like what you're looking for. But if you're like, no, I'm actually going in with a purpose to find this and I've identified that behind the scenes in my planning, it's going to make it a lot easier for you to see. PVC pipe pass throughs, you've gone with an active shoulder and the five boot strappers with the overhead reach, you've gone with posterior chain engagement. What does posterior chain engagement look like in that bootstrapper? When I mostly, or the most common fault that I see in the bootstrapper, at least

in our classes, are people just coming onto their toes as they try to twist overhead. So I was thinking, all right, I want to see people keeping the weight in their heels and the other things to look for their knees are out, chest is up in the bottom. But that's what I was thinking there. Oh, I like it. That's one thing I want you to take away, if nothing else, is there's not a way, there's just an effective way and a more effective way, maybe a less effective way. So I'm not going to say that you're wrong if you execute it perfectly. And it says even there on the right needs improvement or effective.

So for me in that bootstrapper, what I would be trying to look for is the depth and be like, OK, I'm going to need to really pull those those hips towards your ankles as far as you can and that's what I'd be looking for because I know that the squat snatch is gonna be challenging for a lot of people to get into that depth position so I really want to open up the hips but also if they are gonna shift into the toes when they start to rotate that can be another like that might be your focus point when you're teaching there but being aware of those two sort of things in your mind then you know what you're gonna look for and as we said in our previous call or

maybe not a previous one one of our one of our previous calls when we were doing some mentoring is then the ABCs always be coaching so just because it's a general warm-up if this had nothing to do with the class there's still things that you can pick up on the athletes that are going to then set you up for success as you move further down the line. So then for example in the PVC Good Morning you've identified that there might be a loss of midline stabilisation. If you see that loss of midline stabilisation it's indicative that person is probably going to struggle in the setup when it comes to the snatch and if you can remember that to recall later on down the line,

and in this class you're about to show us, there's quite a lot of people, it's going to be really hard with a class of 15 to see everybody in the setup every single time. But if you know from the general warm up, I saw that Dave in the back rounds his back when he does a good morning. Okay, everybody go down to setup. He's your first person that you go to because you're like, Dave's going to struggle here. Let's have a look at that go to because you're like, Dave's gonna struggle here. Let's have a look at that in real time. Have you got any questions so far, dude? No, not at all.

Awesome, let's go to your general warmup. I'm just gonna flow through that. This is with the PVC pipe. Everybody watch me. We're gonna start with PVC pipe good mornings for nine reps. I want you guys to pause for one second in the bottom. All right, PVC pipe good morning. Good morning make a line and then fill in this area too. And then we're gonna do the first set of good mornings together. Pause it there just a second, Taylor.

We're gonna do these together. Cool, so I like the instruction, but that demonstration there could be a little redundant because now you're gonna get them all into position and you're gonna demo that movement again. Anyways, yep, we talked about that. Yeah, and there's nothing wrong with it. And it's like, I would rather you did too many demos

than not enough. But just again, when you're looking at this 60 minute class and when this is a tight one, because I've got 30 minutes of working time, plus they need to build up to the first working weight. These little things like that, it's like the 30 seconds you lost at the whiteboard, the extra minute you're going to lose here getting them into position,

the extra 10 to 20, 30 seconds of doing an extra demo, these little things start to add up and this is like just that tiny bit of refinement. But I like that you talked about the three movements, I like you selected three movements. The little thing that I'm going to be looking for now is you didn't really, although in your lesson plan you've talked about midline stabilization, active shoulder and posterior chain engagement and you don't have to say those fancy words to the members, but you maybe need to say squeeze the abs and pull the chest up, or you maybe need to say press up on the bar as you pass through or you need to say keep the heels on the floor. And we haven't really told them the purpose behind these in this general warm up yet. And you don't have to

necessarily it's going to be more important in this specific warm-up but this is where I like for the next five minutes I really want to see you hammering these points home or at least teaching these points into them or or there or thereabouts otherwise it's kind of like my plan was great but I didn't execute the plan right let's give it a whirl let's see Set the PVC pipe in the, does everybody have PVC pipe? All right, here's how we're gonna begin. Everybody's gonna set the PVC pipe in the back rack. Ready, go ahead and get there. All right, feet are gonna be underneath the hips,

hip width, and toes should be pointed straight. Feet a little closer, Theo. Feet a little closer, Boomer. Hip width, awesome. Alright, when we perform the good morning, I want you to think about reaching the butt back while you're keeping your back straight. Pause for two seconds when you feel your hamstring stretch, then squeeze the butt and stand. I'm going to say, tell your performer rep, hold it at the bottom, then I'm going to say

stand, you'll stand back up. Alright, ready and go. Move out, look at me, bend the knees a little more, lift the chest up. Then stop there, tilt your butt up, and go. Move out, look at me. Bend the knees a little more. Lift the chest up. There, stop there. Tilt your butt up. And stand. Kind of not really. Ready, go. Tilt your butt up.

There, stop there. And stand. Good. All right, seven more reps. Seven good mornings. Good motion. Nice, Jesse. Keep the chest up a little more, Brandon.

Bend the knees just a little bit. There, that's much better. Don't bend the knees too much. Good. Good. Good. Good. Good. Good. Good. Good. Nice, Jesse. Keep the chest up a little more, Brandon. Bend the knees just a little bit.

There, that's much better. Don't bend the knees too much, Alyssa. Just a slight flex. Nine good mornings. Nice, John. Try to keep that chest up a little more, Climber. Merry Christmas, Happy New Year. Good to see you guys. All right. After those nine good mornings, where is your seven pass-throughs? Nice. And I just used your filler word. So I started to pick up on that there as you say nice a lot and I've just done it as well.

It's an easy thing to say to fill that silence sometimes we use a prefix before we give a cue sometimes we say nice because it's just nothing to say in it I try and save those words of praise for for when it's actually valid gotcha you do a lot of static corrections, which is awesome. How do you chuckle when you said to? Mobile language barrier a little bit and then also, yeah, just no excuses. Yeah, it's kind of like, yeah, you're there, not really okay. But then you went back to it on the next rep, which is awesome. And then you made it better. So you might not fix people straight away. If there is a language barrier, what type of cue do you think could be highly effective? Visual, visual cue for

sure. Yeah for sure. So if you struggle there, like just get in front of her and show her what she's doing. A picture paints a thousand words. Awesome. So you're doing a good job of making some static corrections. You missed a couple of checking back in so Alyssa was one of them and my notes here is you gave Alyssa some feedback and then you didn't check back in and what I mean by check back in is if I give you a cue I need to make sure that it's stuck, I need to make sure that I have effective change otherwise the cues could be good, could be ineffective, I've no idea And then one final thing, and this is advanced stuff, is you started straight away, which was awesome, correcting Theo and Buma, I think you called him for their stance. So it's like, cool, before you even move, I'm going to tell you how you set the feet up. I'm going to show you, you guys are going to do it. I'm going to check and I'm going to make some corrections. If you're smart, now when your next set, after you do your PVC pipe, when you go to your PVC

pipe throughs now, that'd be my first two people I check it before they set like before they do anything like let's check those feet boom boom um good job on the feet boomer let's see you'll bring those feet in again happy ready and then you do your pass throughs and you start scanning down the ropes up and down the room cool let's go everybody take the PVC pipe to the hang position hands nice and wide We're gonna have a full grip. What I want you guys to do today when we're doing the pass throughs, we're gonna start with a shrug up, then pass through, and then come down and relax. Alright? When we're doing the pass through, keep the ribs down by squeezing the abs.

So squeeze the abs, squeeze the butt, shrug the shoulders, pass through, back down. Ready, go. Seven reps. Keep the elbows straight. If you can't keep your ribs down, make the hands a little bit wider. Nice, don't just squeeze the abs when you're going overhead. That's perfect, that's a good job. Nice, Alan. Mabel, you're here and you just squeeze the abs more. Squeeze the butt, everything tight. Yeah, now stay there. Oh, good. Okay. Seven total reps.

All right, after our seven pastors, we're going to set the PVC pipes down. We're going to do bootstrap squats with an overhead reach. So we're going to start with the first bench. Cool, so we're going to talk about your aim going into this lesson which was giving, having a purpose behind the progression. In your lesson plan you said it was active shoulder. And I taught midline, yeah. That's okay. There's still a purpose behind the progression, but if you're going to midline you've got to look for it and you did look for it and you made corrections along the way. So that's why it's important to have a purpose behind the progression because otherwise you're going to be looking for everything and it's kind of like, hey I'm just going

to do this, can you guys copy me? And then they either they can or they can't but you don't really know what you're trying to correct because then I was like I've got to find everything. So although you taught midline and your lesson plan said active shoulder there's nothing wrong with that and you looked for it and then you were able to make a correction. So that's why these like the planning phase prior to the class is super important. And my goal with the pass through was today to focus on shrugging up on the PVC pipe and then when passing through pushing up against the bar and I just didn't talk about that enough or look forward enough. I like talked about it and then or at least I wrote that in my lesson plan and thought about it a little bit. And then as soon as

I started teaching it, I just was like, what's the easiest thing to see in the pass through for me typically and that's people flaring the rib cage. And so that's what I just went to. Yeah, nice. And that's where the experience comes in and you, that's why a plan so effective is because it allows you to have the flexibility to adjust on the flight. And if you didn't have a plan, you'd be like, okay, I think I've taught everything and you wouldn't realize you haven't taught that active shoulder position. But now you've gone, okay, I've remembered in the moment that people start to buckle through the midline when they need to pass through, so I'm gonna focus on that.

But now at some point, I need to teach that active shoulder. So maybe after I go to the top of the muscle snatch, I'm gonna really emphasize it there, and you've got that flexibility to go, I know that I've ticked off all the points of performance for the snatch, otherwise you just kind of might as well just demo it and go everybody try and copy me best as you can because I'm not actually teaching you anything and checking anything. You've got you've got this

purpose behind the progression so don't beat yourself up too much and what we'll do for next time is to help you get clear on making sure we stick to the plan is we're gonna script it out a little bit so that we don't say too much and we don't say too little. If we watch the next instance we're going to have a look at what you say here for the bootstrapper. Ready? Yep. Get there, squat stance, shoulder width apart. Alright, then we're gonna put our fingertips underneath our toes, everybody get to that position. Hold it for a moment. Alright, from here, I want you to pull your butt towards your heels, drive your knees out with your elbows,

and then you're gonna reach overhead with the right arm, keeping the heels down, then reach overhead with the left. Awesome, now extend the hips at the top, and that's one rep. Give me four more reps. From your plan, you know you should be checking the heels down here. Yeah. Right. Bring your feet just a little bit wider. No, no, no. Other way. Yeah. Then right there. And try to keep your heels down. There you go, that's better. Heels down, nice, Alan.

Try to keep those heels down and your knee-chovered head. Nice job, fucking good. Awesome, Taylor, take a pause there. So the other thing we can be doing in our lesson plan is if you're looking for them to keep the heels down, we know what it's going to look like. It means that the heels are up, it looks wrong. And then from there, what we can add to our plan is you heard yourself repeat heels down, heels down, no really put your heels down this time.

And then like, how do you run out of cues? So you got to think of like, can I think of three variable cues to get those heels down this time. And then like, don't you run out of cues. So you gotta think of like, can I think of three verbal cues to get those heels down? Can I think of a tactile cue? Can I think of a visual cue? And then again, we're already pre-armed now in this instance when you can see one, two, three, people making the same mistake,

you're not getting repetitive and you can go, okay, heels down, you lift the toes up, you're here, I want you here. And you can give them that visual cue and so on and so forth and you can just be quicker to coach in the moment and again this can be pre prepared behind the scenes so you're pre-armed going into that class so we're really gonna refine this lesson plan for next week. Cool. Nice if we skip to in fact we'll talk it through we don't need to see it so then after this I think you look at your timeline

and I noticed on your lesson plan that it weren't timelines. I'm sure you had the one that you had the work. But you say, oh wow, is that, cause you can kind of tell that you're behind the time. And then you tried to smash them through two more rounds. So question for you and be totally honest, if this was a normal everyday class and you weren't recording it for the world,

would you usually in this instance here just go smash through three rounds and bring it back in when you're done? Um, I would well, since we talked about coaching the general warm up, I would have talked through those and still coached a bit more. I maybe wouldn't have demoed, I probably wouldn't have demoed to start those three exercises so much because I know they all know how to do that. So I would have said, hey, we're going to do a good morning, we're going to do the pass through and we're going to do bootstrap squats and then overhead reach. And then I would have started with a good morning and basically not done that early

demo that you talked about, showed him a rep and what I wanted to focus on and then walked on the line pretty similarly. I think that would have been the biggest thing that I tried to change. And I probably wouldn't have done that 30 second demo of the bootstrap squat. I would have just said, all right, let's do some bootstrap squats with an overhead reach

and then walk through and made corrections. You can still do that because you know your population, you know your audience, but you can still also give them the purpose. So you can still go, okay, guys, we're gonna do X amount of bootstrappers really spring your, your butt as low as you can to you like bring your hamstrings as close to your calves as you can sit right into the bottom, and then big reach up to the sky, keeping your heels down as they're going

through those reps. And you can go around and assessing that, which kind of shaves that time down if they already know the movements and things. The benefit of doing it like you have just done there by demoing each movement is it really gives you that opportunity though to see who's gonna make faults and which movement and where. And that's gonna help you predict now

when you move on to the barbell or the snatch progressions what's gonna happen to you so you can You can cue them quicker because you know where to be when and you've got you've got a big class I know Andy helps you out a little bit But you that they say they're close to the camera It's really hard for you to get down here and you spend a lot of time on that middle to top portion. Yeah but if you can yeah, if you can use that purpose of the progression to be like, okay, this is what I'm going to, this is why I'm doing these first nine good mornings to my timing or altogether is because I can pause you all in that bottom position and I can scan five spines at once

and lift, go back down, I can scan another five spines and come back up and down. I can scan five spines at once and lift go back down I can scan another five spines and come back up and I can scan the other five spines and I've scanned my whole class of 15 and three reps and then I picked up the data of going John, Steve and Frank they are the people that are gonna struggle in the setup and then go through your next six reps as you can hey John really lift the chest up and you give them those cues and corrections So that's how you can just streamline that a little bit and make it a little bit more time effective without it being Slow and and you lose interest of the athletes particularly if they're more experienced We've got to give them some feedback and give them some work to work on and that's this your purpose and then we're really

Looking for the gross errors, but those minor errors as well, because the more advanced athletes are making them too. Questions, Queenie's concerns. No, we talked about a lot of this and I felt like as soon as the class started, I was like, all right, it just kind of went out the window. So just definitely, I think that reinforces

how much picking one thing and trying to see that one thing and actually telling them that's what we're looking for is a huge focus for me. Yeah. You'll catch yourself when you're coaching as if you, and you'll see yourself when we move on to the barbell, you do this a little bit,

as if you say your instruction, and if I was to pause the class and say to one of the newer athletes or even any of the athletes hey can you repeat back to me word for word what Taylor just told you and they're like fuck off he said keep the bar close hips and then arms and that means we're getting posterior chain engagement and blah blah blah blah blah if they can't repeat it back that information's wasted everybody in the class gonna pick class is going to pick up something else, but there's only one purpose to the progression.

So that's what they should be all picking up on is, ah, hips, then arms. Got it coach. No, that's easy. Let's move to minute 12, 45 to 14. My favorite part about true nutrition is the ability to customize my own supplement. I've been looking all over for specific greens supplement that have the kale powder, spinach powder and broccoli powder that I needed to fuel my workouts in feel great. The problem is I could never get those three ingredients to the exact specifications that

I needed. But with true nutrition, I'm able to pick and choose the ingredients for my supplement. So it's built by me for me. And that's the best part. Whether you're customizing your own pre-workout or your own green string, like in the case of what I did, True Nutrition has everything to offer. From your flavor to this certain amount of ingredients. And the best part about it is as you build it on the website, your nutrition label updates in real time. So you can get the exact quantities necessary to optimize your performance.

And that's only available at true nutrition.com. Every dream of designing your own protein powder or greens that is unique to your dietary needs with only the highest quality ingredients. Today's sponsor, true nutrition lets you do just that. True nutrition was founded on relentlessly sourcing the highest quality ingredients. Today's sponsor, True Nutrition, lets you do just that. True Nutrition was founded on relentlessly sourcing the highest quality ingredients, third party testing those ingredients, and then first party test them on site

to further ensure purity. Then they put the powder in your hands to create your own custom protein or greens powder mix using these high quality ingredients because they know nutrition is not one size fits all. This is truly sports nutrition designed by you. Make any protein or greens powder combination you want, give it a flavor, a boost, and even a custom name.

All while watching the nutrition facts update in real time as you build and adjust. Make it a post-workout recovery mix, a morning breakfast shake, or an overnight formula. True Nutrition offers a wide range of supplements from creatine to EAAs to pre-workout and electrolytes to help you round out your nutrition stack. Are you ready to dial in your nutrition with the highest quality protein ingredients possible? For a limited time, our listeners get 15% off your entire order when you use code SEVON.

That's 15% off your order at truenutrition.com with the promo code SEVON. For a limited time, our listeners get 15% off your entire order when you use code SEVON at checkout. That's 15% off your order at truenutrition.com with the promo code SEVAN. Take the guesswork out of nutrition with true nutrition. Bet MGM, authorized gaming partner of the NBA has your back all season long. From tip off to the final buzzer,

you're always taken care of with a sportsbook born in Vegas. That's a feeling you can only get with Bet MGM. And no matter your team, your favorite player, or your style, there's something every NBA fan will love the the sports book worth a slam dunk and authorized gaming partner of the NBA that MGM dot com for terms and conditions must be 19 years of age or older to wager Ontario

only please play responsibly if you have any questions or concerns about your gambling or someone close to you please contact Connix Ontario at one eight six six five three one twenty six hundred to speak to an advisor free of charge that MGM operates pursuant to an operating agreement

with iGaming Ontario. All right guys, we're having a round. We're gonna go ahead and stop. We're gonna get on the PVC pipe and we're gonna go through the snatch progressions. So for the snatch today, we're gonna start with our stance and grip. We're gonna need a grip wide enough on the PVC pipe.

Let the PVC pipe rest at your waistline in the hang. So everybody pick the bar up. PVC pipe. Make your hands nice and wide so that it rests at your waistband. Hands nice and wide. Ready, go. Ready, go. All right.

From here, everybody take the bottle overhead. Wrap your fingertips over your thumbs. Awesome. All right. Back to the hanging position. Now head, wrap your fingertips over your thumbs. Awesome, all right, back to the hanging position. Now, we're gonna look at your feet. I want everybody to jump up and down five times. Wherever you land, that's where your feet are gonna start for the snatch, that's gonna be your stance,

your set up position stance. All right, for the first progression of the snatch, we're just going to do a deadlift to mid-dive. Here's what it looks like. All right, so what we're gonna start with, we're gonna take the bar down to mid-shin. I'm gonna have you guys hold it. And I'm gonna say-

And would that have been a good point to be like, here's what we're looking for? Absolutely. So that's gonna be my point here is cause you're gonna get in now to rep this out. And I was gonna take it back to your lesson plan and go, what are you looking for here? And then you'll, let's going to be my point here is because you're going to get in now to rep this out. And I was going to take it back to your lesson plan and go, what are you looking for here? And then you'll let's go to your lesson plan. You've got three things on there that you're looking for as the coach. I think you are looking for frontal plane shoulders over the bar and and your lesson plan.

I think you've got midline stabilization, posterior chain engagement. I was, yeah, and what I was looking for in the setup was that midline stabilization or the back is flat and the weight's sitting back in the air, nobody's on their toes. And then what I was seeing in the snatch progression video, I just went back and watched that, was they talk about shoulders over the bar? I always teach hips and shoulders rising together. So I so I was like, alright, I'll look for shoulders over the bar. But I typically am always looking for are they doing this? Or are they doing

that? Or Yeah. So it's the same thing. But when we say shoulders stay over the bar, it makes it a little bit more actionable for the individual because they say hey raise your shoulders and hips at the same time How do I do that? Gotcha so what you what you've just done here and you're teaching is you've demoed the movement and Then you're gonna get them now to rep out just to see if they can copy you you haven't given them any how to Right that short like that and that could be hey keep your shoulders forward of the bar as you lift

you might get some like snatch grip RDL deadlifts going on where people pump their hips up too high but more often than not they're gonna those shoulders and hips are gonna raise at the same speed because they've got to keep their shoulders forward of the bar as they come up. Okay. So you don't actually teach them here this is where we kind of instruct them hey guys do this and they then they all do it and you make a whole lot them here. This is where we kind of instruct them, hey, guys do this, and then they'll do it. And you make a whole lot of static corrections, which is awesome. But we haven't taught them the how to pull those knees back

as we lift from the floor or keep shoulders forward, keep the bar in contact with the legs and drive down through the floor as we lift the bar up. And those would just be that little kind of final detail that's gonna set them up for success more. Good. Yeah keep playing keep playing there's one part you say hips and shoulders raised together and I'm like how but then you say to Kristen you give you give them you give them some

good feedback here so let's just watch that play out. not plan. Eyes up, John. Tilt your butt up just a little bit. There. Go! Reset! Feet wider, Mabel. Tilt your butt up just a little bit, Jesse. A little bit more. There. Chest up, Kristen. Ready, go! Reset! Kristen, watch me. You're lifting the chest first. I need you to get to straighten your knees out to get up. See the difference. Yeah, yeah, yeah. I don't know why in my head hips and shoulders together makes so much sense to me and I like it so much and I don't for whatever And I don't, for whatever reason, I don't like keep your shoulders over the bar as much but watching it. I see why.

Yeah. And for some people that might click, but for some people that like my shoulders and hips are raising at the same speed. And that's like, if you say pull your knees back out the way as you lift those hips have got to go up. And if the shoulders are raising to then they're going to be at the same speed. So just different ways to skin the cat. However, you teach it at the front, that can also be used as a cue when it goes wrong. But then you can use the opposite one as an additional cue to be like, pull the knees

out the way. Raise, lift with the chest, lift with the hips more, drive down to the floor with the legs more, whatever cue is going to work. And again, that can be done in your plan but it's like the purpose is this this is my script to teach them how to do it we are going to deadlift the mid thigh bye blah blah blah blah blah and then then you go after that you have your three verbal cues one visual cue one tactile cue and now you're equipped with five cues you're gonna have more effective teaching on the front end you only have one thing to look for now because that's your teaching point and

you're just gonna see if that's been applied and then you've got five corrections to do it and it just becomes super simple in theory. It's just applying it to a class of 15 with the most complex movement we can do in the gym. Yeah. Happy dude. Yeah. Keep going. So that's, yeah, that's massively gonna be your, your things for next week. It's just to refine that. And then once you refine that, everything else will become easy. The other little thing.

So real quick, real quick. Okay. So general warmup and so for next week, you want me to film a general and a specific again, just kind of like this? If the general is if the general is something to do with with it with this, do them both, do them both. Okay. And we don't need the general we don't if you if you play a game for the general, if

you play rolling or something like that, maybe we won't use it. But if it's like I'm going to try and coach ABCs from the from the general warmup to try and identify faults that are going to show up in the specific warm-up, but then are going to show up in the workout Beautiful. That means you you've set yourself up for success when it gets to that 3-2-1 go time because you already know everybody's gonna do Right. So let's yeah, let's go with that. But the most important thing I want to do is come up with a really Really detailed plan and the plan is going to have this is my progression this is the script of how I'm going to say this progression and if you look in the level two handbook our first teaching drill is uh it's just that it's like how do I how do I tell somebody to make depth and it's like uh I

don't know I usually say get below parallel and it's like, how do I tell somebody to make depth? And it's like, I don't know, I usually say, get below power line. It's like, well, that's not really teaching. You've got to find a way to make that make sense to them, and you're going to educate them how to do it. So then there's some examples in the L2 workbook. So then you'll have your script written out for this, is what I'm going to say, to teach them how to make the shoulders and hips raise at the same speed.

And then from there, and ideally that at the same speed and then from there and ideally that would be actionable and then from there you're going to give three variable cues a visual cue and a tactile cue for when that goes wrong. So it's like I'm you're going to be firing on all cylinders and then once you can put that into practice the rest becomes easy then it'll just be okay once you've made a correction check back in and can we start offering more cues on CrossFit's CrossFit Training YouTube channel. There was a great video the other day Utilizing the 2-1-2 drill where you make two static corrections one dynamic correction two static corrections

But um, I want to just go back to basics a little bit first before we get to that that stuff and start just Shooting from the hip and making random corrections. It'll be like, I've already know what corrections are going to make because I'm gonna see it from my teaching plan. It's gonna tell me that people are gonna do this wrong or that wrong and my corrections are X, Y and Z. Right. Nice dude. Where do I want to get to? I've got some more minute time stamps here. Let's try and get to... Yeah, let's go to muscle snatch. Let's go to muscle snatch. Just speed up a little bit till we get to there. Okay. We're going to do a deadlift shrug, then shrugging the shoulders. The elbows stay straight and there's a deliberate pause. Deadlift, then shrug.

But, smooth motion here, so PVC pipe all the way overhead, and one smooth motion, here's what it looks like. Alright, what we're going to be focusing on now, One smooth motion, here's what it looks like. All right, what we're gonna be focusing on now, we're gonna lay it on top of that element of timing where we have a deadlift and a shrug. Now we're gonna pull the bar high and punch it overhead. What's really important is that we stand first

with the legs and extend the hips. Then we shrug the shoulders. Then we send the barbell overhead, All while keeping the barbell close. Let's go back to that set up position. I'm going to say go. We'll perform a rep. Take a pause here for me, Taylor. So, you did a great job to start with. You said we're going to do the muscle snatch.

And it's taking that deadlift and shrug and then pulling the bar overhead. Beautiful. What I want you to focus on could be that one thing. We did it, we missed it. It was gonna look like this. That's okay. You did two fantastic silent demos from different angles.

I'm like, this is great, tick tick. And then you went tell, tell, tell, tell, tell, tell, tell. And you just hit them with a fire hose full of information. And it's like, ah, every point of performance under the sun. And that's just wasted info. It could be keep the bar close or really aggressively extend the hips, then arms. And when we finish overhead,

we're gonna lock those arms out. We're gonna press up to the sky and the bar is gonna be in that frontal plane. So it's like, okay, now we're just focusing on an active shoulder. In your setup for the class, do you always have them set up that way? When the group is this big, yeah.

Well, they're facing to basically I'm in the center of the room in the back. The center, yeah. Yeah, exactly. Cool. Well they're facing two basically I'm in the center of the room in the back. Yeah exactly. Cool I just queried if you twisted them all to face that cool postman Charlotte sign. And then when you get them to finish in the overhead position literally in two reps you go front rank and you'll see anybody who's barbells not in the frontal plane. Yeah. And then you take one step to your right and you look at the second rank and you go, yep, that guy's barbells out the frontal plane. Also, if they all go down to the set up in that position, you'll see who's got a loss of neutral spine, who shifted forward

on their toes. You can see things a little bit quickly and they don't have to be like directly behind one another so looking straight up somebody's butt. You can offset them slightly, zigzag them. Yeah, I'm gonna try that next time. I have just never done that. I like that. Yeah, it's just something to consider. And then for you, then you're just strolling up and down the lines, but you've got to make sure if you're stuck at the whiteboard, you get to that rear, that rear group, particularly the back corners.

But it just can help you. I like to think of it as optimal position and suboptimal positions. If I'm in an optimal position, which would be the frontal plane to see that bar path and that finished position, that's where I'm going to take that information. But if I'm standing in front of them, I might have an idea that that barbell is not on the frontal plane, but I'm in a suboptimal position. So maybe that's just like I'm going to log that information and I've come around to 45 or later on a few more reps down the line. I need to really check that in to make sure that my eyes weren't deceiving me and that bar is or isn't in a good position. So play around with your setups and just what you can see from different angles and so on and so forth. So yeah that's going back to the scripting and we've talked about this before is that the concept of tell then show then do then

check and the tell would be we are going to do a muscle snatch. The purpose of the muscle snatch is to keep the legs, like aggressively extend the hips and then carry that momentum over to pull the bar overhead. It looks like this. Then it's going to be your turn. Remember, hips and then arms, short information.

I don't have to tell them lots of stuff. Or legs and then arms. information I don't have to tell them lots of stuff or legs and then arms ready and go and you can still cue if the bar comes away from the body you can still cue if they're not quite in the frontal plane overhead right focus is my hips are the most important thing right now and you can start to and you those static positions like the static finish position you've got loads of time to fix that and see that but the dynamic hip extension like the cortex shimmy to movement pattern of legs before arms and if you don't really teach them that and you can only watch one person at a time doing it it's with a class that size is going to be

hitting this to know if everybody's making that point of performance or not right and before you know it you're 30 reps down the line into your workout and you're like ah that person didn't open their hips one two why not because I never really taught it effectively. Cool dude. Let's get through to Yeah, let's go to power snatch. Oh, sorry, let's stay with overhead squat. Let's go to overhead squat. My bad. We see a similar theme here.

Swing it out. Go! Kristen again. There. That's together. Here's what it's going to look like. All right, cool. That's the muscle snatch.

Now we're gonna go back overhead. We're gonna do some overhead squats together. Here's what it's gonna look like. I'm gonna say go. We're gonna squat and hold it in the bottom. I'm gonna say stand. We'll stand and reset. What I want you guys really to focus on

is this overhead position, arm pincer forward, and the bar stays over the frontal plane or over the mid-floor for the entire lift. All right. Let's take the barbell overhead. Squeeze the abs down, Alyssa, and then arm pits forward. There. Push the bar up now.

Really push that bar up, Jesse. Ready, squat. Push the knees out, Alyssa. Get a little bit lower. And stand. Try it, Brenda, maybe a wider grip. Let the bar travel back just a little bit on the way down. Ready, squat.

Little lower, Allison. Yeah, stand. Nice, Brandon, looking good. Squat. Take a pause. So you're getting warmed up. You're doing a lot more cueing and correcting. Again, just like that, if we can be more streamlined than our teaching, we can eliminate some of those faults. So I'd imagine if we just did the overhead, sorry, if we did the muscle snatch, if we've taught them that finish position and overhead shoulder position, we can be like, okay, now we're going to layer this on, progress, keep that

same overhead position. And now we're going to go into the squat, it's going to look like this. When I squat, I start by sending my hips back and down, and I'm going to get, and then you can just layer in depth. And you don't have to say heels down, knees out, chest up, right, and so on and so forth because they kind of already know that. They just be like, this is what I really want to focus on, maybe the depth or maybe keep it in the heels. And you already know because you've seen them do bootstrappers, who's going to really struggle

on that bottom position? The person who is struggling with that rotation and twist is going to be the same person who's going to struggle to keep their arms over their head when they're getting that squat position. Right. So you'll be like, ah, I know where I'm going to stand in this big room of X amount of people. I'm going to stand at this end right next to them or I'm going to pause them in the bottom. I'm going to look over and I'm going to see this person here and give them some cues and corrections because it's likely that they're going to make a fault.

And that's just where the athletes and the members now feel like, God, coach never leaves me alone he sees everything. You can smell a lack of hip extension from the office and it's like nah he just knows that you've shown him enough reps or similar movements he knows that you're likely gonna make a fault here. Cool? Yeah. Was there anything else I wanted to just have a quick check in on? I think we've nailed the main part dude. I think that's where the homework is. We could get into nitty-gritty of you prefix your cues here and there with what they're doing wrong and then you tell them what they're doing right or what they want them to do and so on and so forth. But the main bang for your buck right now is just really solidifying that lesson plan.

It's gonna take a little bit of time. But then it's, okay, can I get two or three classes today to just try and implement this planning better every time until that tell show do check starts to feel second nature. Once that tell show do check feels second nature, you'd already got all your cues in your back pocket. So when you start to see those faults, because if I've told them to do this, this is what I'm gonna look for when they do it, and I'm gonna be then pre-armed with cues and corrections to make. And once I start getting that teaching layered in,

once the teachings good, the seeing becomes so much easier, and then from there we just refine the correcting, and the correcting becomes so much easier and then from there we just refine the correcting and the correcting becomes really effective and it's like man we just put it all together. You've already got great presence and attitude, the members love you, you've really come to the forefront, you've got good group management, good group control, you've got them all in position, nobody's moving at the wrong time, none of that sort of stuff. You're demonstrating every movement, you're giving silent demos now which is an improvement from when we first started So all that sort of stuff's getting dialed in

It's just really refining that refining that teaching to the to the highest level Which often means saying less and doing less just right meaning more and that's the challenges The more, you know as an athlete and the more you know as a coach The more we want to share and the more we want to give that information away But that means the more that's gonna go over people's heads and the more that's going to be lost. If we can keep it streamlined and short, that's going to really going to make it stick and they'll be like, ah, I get it now. That makes sense.

Copy. Awesome, dude. Any other questions? No, this is good. Thank you. I saw, okay, for next week, this is what I have written down. I just want to double check this. So a lesson plan. And in here, specifically, general warm up purpose to the progression, teach the purpose to the progression, then look for that purpose

for that progression or point of performance. So purpose of a progression or teach the point performance, then the same thing with a specific warmup is have a progression for the movement, teach the point of performance for that progression, and then look for that point performance for that progression. Then three verbal cues, one visual one tactile, write those out for each point of performance that I'm looking for. Don't forget to script out your teaching plan though.

And I know it sounds basic, like man, I know how I'm gonna say it. If you write it down, it's gonna stick a little bit more. And then you won't be in that same position where it'll be like, I was gonna work on active shoulder, but in the moment I just worked on midline stabilization instead it's because you kind of had a plan, but then your plan still was there but just the purpose of the plan changed

on the fly. Okay. So just really just write down what you're going to say and that's going to help you say less. Got it. Nice dude. So the next week what we'll do is we'll get on pretty much the same as tonight we'll pull up that lesson plan and we'll just say, did we execute that lesson plan?

And I'll be checking in. How did it feel? Did it feel easier? Did you find yourself saying too much, saying a lot? What do you do to narrow it down? And it'll start to become second nature and you'll be like, ah yeah, it feels so easy. But what I don't

want to do is detract from your personality and all the little check-ins you've got, all the times that you say people's names and stuff. That's real world coaching and that's building rapport, building connections. People want to hear their name. People want to have those little talks about their dodgy elbows and shoulders and what they're doing at the weekend and how their Christmas was and things. But when it's time to give instruction, hey this is listening guys gather and make sure you can see me on this next rep what we're going to be working on is an active shoulder I do that by pressing up on the bar keeping my elbows down it looks like this boom everybody do that for me and then they do it cool hey you twist your elbows down

you press up harder so on and so forth. You're here. I want you here as your three corrections reset. Let's try again. Check back in. Good job. Good job. Good job. We move on to the next progression. Sick. Nice dude. Cool. All right. I'll get a class. Yeah, I'll get a class. Yeah, exactly. Easy. I'll get a class filmed either today or one of the early days next week and then send that with a lesson plan. Send that over ASAP. No stress. Next week I'm back in Bali. I'm not going to travel so I can do either this

time for you again or I can do an early, I could do a whatever. We'll talk over text or email and we'll sort it out. I could do a Thursday evening as well, which would be a Friday morning for me. Okay, that might work for me too. And I could potentially go, I think that might work for me too. I think I'm gonna be in Arizona. I don't know when I'm leaving.

Let me figure that out. I got to ask my wife what our travel plans are, but either way morning or evening, one of those work. Cool. One last thing, Taylor. Great job. It was a good class. You nailed it. You're trying something new, so it's going to feel awkward. It's going to feel difficult. You're probably going to mess a few classes up and go over time. Yeah, I'm guessing this one you maybe went over time because I think you finished this in like 24 minutes and you've got 30 minutes of lifting to go. But nobody died, everybody's having a great class, everybody's having a good workout. It's and you're refining it and the benefits you're going to get at the end of this is going to be worth it. The

members will all see it, the members will feel it because you're going to get at the end of this is going to be worth it. The members will all see it, the members will all feel it, because you're going to be then just able to give them more suitable, readily available feedback rather than, it's always the newbie that gets a lot of attention. And I miss some of those more advanced athletes because we don't know where we're looking and it looks kind of nice if we go, oh, OK, I'll just leave that. So, yeah, dude, you're doing a great job. I'm really proud of you. Thanks for your time. Keep on there. Keep on the path and I'll see you next week Awesome. See you bro. Thank you. See ya take it. Bye

Wow good morning everybody Natalie can't stand the tingle from beta Alamine I think it's Alanine I like to tingle. That's like my favorite part about it. See this real quick you guys. Energy you can feel guys. That's why Hillary likes him to Travis brawl. Good morning. They let you watch this stuff in Canada. That's crazy. Yeah, I didn't want to interrupt him while he was telling me what to do. Like a kid, like a kid in elementary school. Wow, I got destroyed.

Morning Judy. Yes, tad. We're really live right now. He's in Japan. So we got to do what we got to do, bro Good morning, Marissa Yo, what's up, Kenneth? What's up Jody

Morning, Korty morning Jake Jay is this the same Jake Smith that came to that was a CrossFit Charlotte for a little while the wrestler That was a CrossFit Charlotte for a little while. The wrestler. Let me know LMK the fuck I know why I'm up. But why is everybody else up almost 6 a.m. here in Illinois? We're here to get better. Morning, Aaron. What else do we have?

Yeah, I crave the tingle. Yeah, anyways, come back next week, watch me get fucking obliterated again. Hopefully it'll make me better and I don't actually just get worse. But yeah, cool class. I'm actually I just want to see. Sit back into your shoes. Gosh, when I watch when I watch it back, I just cringe so hard at everything that I know McCoy is about to tell me.

Push up against the. Awesome. Hope you're doing good, dude. Miss having you at the gym. Hard, John. There you go, squat. Nice. Nice, here, armpits forward, armpits forward.

Yeah, and stand. Like now I hate how much I neglect this back area of the gym, but I see, I think what I'm doing is I'm seeing Andy sitting here and I'm like, ah, I probably don't need to go down there. And relax, okay, that's. But really what Andy's doing is watching me, he's not helping those people in the back.

Great job. Now we're gonna do some power snatches. Typically at this point we do a hang snatch. People don't need to know that. I'm spewing information. But since we're power snatching today we're going to go over that. We're going to go back to starting at mid shin and what we're going to focus on here is jumping the bar up and punching underneath. We're going to receive the bar in a power position which is just a few inches higher

than the bottom of a squat. Here's what it will look like. Again. Alright, sign up position. I want you to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat.

You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of the squat. You're going to go to the bottom of a squat. Here's what it'll look like. Again. Alright, set

up position. I want you guys to focus on jump then punch. That was good. That was better. Jump then punch. Set up position. Ready, go. Set up position. Maybe I'm not sure about that cue. What's it, if you guys have a good general cue for how to execute the power snatch, put it in the comment, what you guys like to hear or what clicks for you. And go.

Good, I want you to jump a little harder, Luke. Guys, you're in the back, jump aggressively, aggressive, aggressive. Reset. And go. Good, hey, don't be so slow from the floor, Maris. Just zero to sixty. Zero to sixty.

So, a building speed. Reset! Butt a little lower, boy. There. Go! Good job. Reset! Brenda, I want you to jump, then use the arms.

You're swinging the arms a little early. Legs, then arms. Eyes up, Ab. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Good job. Reset. Brenda, I want you to jump then use the arms. You're swinging the arms

a little early. Legs then arms. Eyes up. Get tall then small. Oh, that's cool. Yes, Jodie, I do know most I know everyone in the class. There's no one new here. Marko Markos Q I want to pull this up reaching full extension of the hip of the knees then hips. Then the arms move high. I feel like that's something similar to what I would say. And I think what McCoy is getting at is that might be too much information for people. Like I feel like and when I say hips and shoulders together, when doing the snatch deadlift to mid die, for whatever reason that clicks for me, but when I think about it, like most of these people in this class, even the vernacular of shoulder and hip,

they're probably gonna be like, what the fuck is that? Like, is my shoulder in my ass? And is my hip on the back of my neck? Like, it's not the world that they live in, most of them. Like most people, they have this completely other job, life, things that they focus on all the time, and this is only an hour of their day. So I need to make a cue or find a cue, learn a cue.

That's way more actionable and digestible. So like shoulders over the bar, that makes sense. For whatever reason, I just think hips and shoulders is better, but it's, but maybe it's not better for a group like this. Whereas like this is really digestible. Get tall, then small. Get tall, then small. I like that a lot.

We're going to be doing after everything is the full snatch. It's going to be the same thing we just did, but instead of receiving in a power position, we're going to receive. It's crazy. This is the first time I've snatched since crash and doing that overhead squat workout in the final where I just snatched the overhead squat And I feel like when I'm not this is the interesting thing about Hillers in recent video on CrossFit athletes retiring and Super high volume or it's like hey, this is not what CrossFit was intended to be Like training six hours a day and now Mal O'Brien emma carrey are retired and they never even got started is not doing things that beat me up and i've had three acl surgeries

on my left knee and four or five surgeries total on that knee so i haven't been squatting since crash because when i squat a ton i swell up it gets inflamed when i don't i can sit in the bottom of a squat and i can sit on my heels and I can lunge and run and jump and do all these things. So I hadn't demo to snatch or even done a snatch with anything in like months before this class. And I feel like I fucking nailed the demo. So good. Like I felt like my squats match with the PVC pipe was the 305 at NorCal. It felt so good. Let me see how it looks.

If we can even see it. Oh yeah buddy. Nailed it. That felt so good. Right. That's how I feel about the cue. But I always know this, like, the way CrossFit has progressions for each movement. And when I teach with those progressions, they work so effectively. And so what I just had to go back to is if they think that's the effective way to do it, there must be a reason why I mean there's probably hundreds of thousands of hours of coaching behind all of those cues between all the staff members that have used them for however many years so I'm just gonna start trying it because I'm not really sure I can think of anything better Let's get into a setup position. Five reps together. When I say go, you'll do the full rep and stand. Butt a little lower.

And go. Go ahead and stand up. Nice, Justin, let's try it. Reset. Kristen, you're pulling with the arms early. Think jump with the legs, keeping the arms straight, then punch underneath. And I really like the cue punch underneath because I feel like a lot of times people just receive the bar passively in the snatch.

Like they're almost just thinking about landing it overhead. Whereas I really like the kill punch up against the bar and put it where you want it. Personally. All right. I'm'm gonna get out of here. Thank you guys for checking in. Please spread the good word on this YouTube video and this show all your buddies that are coaches send it to them. This is Episode one of us actually going through a class of probably many it seems like I need a fuck ton so yeah thanks guys for showing up deuces