Protein For Masters Athletes & 300 Challenge Discussion

Garage Gym Athlete
Protein For Masters Athletes & 300 Challenge Discussion

Hey, Athletes! Do older athletes need more protein than their younger counterparts? Make sure to tune in to this week's episode to find out! 

Episode 131 of The Garage Gym Athlete Podcast is up!

Protein For Masters Athletes & 300 Challenge Discussion

This week our fabulous four are looking at a cool study. It addresses whether or not older athletes need more protein than younger athletes. The coaches give their takeaways and how to kill comfort with this study. The topic for the week is the Daily Over Decades challenge! The coaches answer some questions, talk about what level they will commit to, and how this challenge should build habits of consistency! River Heist is the Meet Yourself Saturday workout for the week. Make sure to pick up some good tips on how to accomplish this one! 

If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:


  • Protein for Masters
  • Daily Over Decades
  • River Heist     
  • 300 Level III 
  • Challenge Update 
  • Tips For MYS
  • Updates and Announcements
  • And A LOT MORE!!

Diving Deeper… 

If you want to go a little bit deeper on this episode, here are some links for you: 

Study of the Week  

Garage Gym Athlete Workout of the Week 

Be sure to listen to this week’s episode:


Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!



Jerred Moon 0:03
Alright, ladies and gentlemen, welcome to the garage mathlete podcast Jerred moon here with Kyle Shrum, Joe Courtney and Ashley Hicks, everyone, how's it going? Hey, getting back to it getting back to the podcast and 2022, I will let the cat out of the bag, we did pre record some podcasts, because you know what, we'd like to take some time off from the holidays. But now we're, we're back into it. And today, we're gonna be talking about protein requirements for Master athletes, we're gonna be going over, let's see a topic, which is the daily over decades challenge, we're also going to update you a little bit on that in just a second. And then we'll be going over a workout. But I just want to get an update from everybody. If you want to add any life stuff, you can. It's not a requirement, Kyle. Alright, you don't have to add. You know how life is going. But what what I want everyone to do today, since we are doing the daily over decades challenge as the topic of discussion for today. Just let everybody know, on the podcast, where you're at, on the challenge what you're doing what you've decided to commit to that way we have it like recorded in like it's on the podcast right here at the beginning of the year. So you can't be it. No, I was going for 200 Low one the whole time. But when you talk about, we can know if you actually met your goal or not. And so we're gonna we're gonna get that out of everybody right now. If you don't know the daily over decades challenges, you can go to daily over And you can sign up for that challenge. It's never too late. All right, we're only giving the prizes away for the calendar year. But to be honest, to be honest, you could still do it. I mean, I don't I don't know when the actual cutoff date for starting on the level ones would be but level one 200, you got a lot of time until you could start and still accomplish it. If you're just doing level one of the challenge and same with level one a 300. So let's get to it. Ashley, I want to hear from you first. What have you committed to the daily over decades challenge. And how's the first week ish, going?

Ashley Hicks 2:12
Going? Good. I committed to level three of the two hundreds. So nice. 200 training sessions. 200 calories each and 200 minutes for the week. Going good. I'm on day eight, the first week I surpassed the what was needed, which was cool to see the strength trackers done dummy good dummy real good, but I've added I think I talked about it the last time for goals but I added some zone to training conditioning to which has been fun on kind of more my rest days, which is cool. It makes me really want a bike like a concept to bike. Running is good. But just for like just rough. On on the knees. Now since I'm approaching masters athlete, let's talk about that later. But anyways, and then with life real quick, I got my lab results in and my thyroid results have been the best they've been in two years. So means my body is responding to the medicine my body is responding to the way I'm training and so I'm happy to see something out of all the hard work that you've been putting into it. So

Jerred Moon 3:28
I have a quick question for you on the challenge.

Unknown Speaker 3:31
Season your

Jerred Moon 3:33
I love what you've picked. So why not? The 300 level three, why not the hardest version? And the reason I'm asking you is because I feel like it will be helpful in why you selected it and why maybe other people should select what they should select so so why not go for the the absolute hardest version of what we're doing.

Ashley Hicks 3:57
I like I said before, like competitive me really wants to do that. And I think I could probably hit it. But I have to have my training toned down just for how I trade. And to be fair, like I only have probably an hour every day to train so I am just like realistically, like what can I hit? And it's not really the calories or the amount of sessions because I thought about just doing level one of 300 session sessions. For me it's the minutes like to because I do have that like time cap if you will. So unfortunately with being a mom and having a kid you know, he is only entertained for so long outside with me. But yeah, that's why I chose it.

Jerred Moon 4:51
I love that I just love the and we'll get into it more when we get into the topic but you know I would I would much rather everyone pick what they're actually gonna do for the year and be realistic about it as opposed to the other version of how you can approach this challenge is I'm doing 300 level three, that's what you commit to, but then you just slowly get knocked down throughout the year until you finish it yet. Oh, cool, I did the 200 level two, just because life got in the way or whatever. And I don't like that as much, because you're not actually committing to something, you just kind of fell ass backwards into something, you know. And so I think what you're doing is perfect. And it's awesome. And it's realistic. And so I want to really stress that to the community and get into the topic today. So anyway, guess next would be Joe. What do you I don't even know, because we've talked about it. But we also haven't. So I don't know, I don't know what you're doing.

Joe Courtney 5:51
You guys don't know what I'm doing either. But for the challenge wise, I guess I have, I already knew what going into the year it's going to be a rough year. So I'm only doing 1,000,300. But level one, only level one. And that's because like So as of right now just part of a life update as well. We are officially back in the States. But we're not even in California yet. So like we just had like a 40 hour travel weekend, flying from Bahrain to just to get to the East Coast. And now, later this week, we have another 10 hour day to go to the west coast. So like I know, my weeks are gonna have some some weeks, we're like getting 300 minutes probably wouldn't be able to happen. And I just know that now and I and just also thinking of doing the math for 300 sessions is still a lot, it's still six a week with one one's one week a month, you can do five you can have like your D load week of five sessions. That's that's still a lot for the year. So yeah, getting 300 is still going to be a challenge sessions. And, you know, my minutes are gonna be more flush. I just know they're gonna fluctuate because of you know, this moving and then you know, a baby and a couple of months, which is probably just going to be crazy. So, yeah, 300 level one is what I am doing, because it's still gonna be pretty hard.

Ashley Hicks 7:10
Zone two rocking the kid asleep, you just do some air squats.

Joe Courtney 7:15
Like get my heart rate up.

Unknown Speaker 7:18
If you're doing air squats with a child, I'm pretty sure you'd be just fine.

Jerred Moon 7:21
If I hold a baby, my heart rate goes to 120. So

Joe Courtney 7:26
that's just Yeah, it'll be interesting to find us. Yeah,

Jerred Moon 7:29
I have, like, Baby PTSD. But uh, alright, Kyle, I guess you're the You're the last one here, man, what are you going for?

Kyle Shrum 7:38
Exact same as Joe 300. Level one. And for much the same reasons as Joe. So basically, I just want to be like, Joe. That's why I picked it. And I didn't know that's why I picked it because Joe didn't even know that's what he had picked until five seconds ago. But it's fine. Turns out, I just want to be like Joe. But yes, big, big things happening for us this year, we are also having another child, or Well, another child. For us. It's not another job for Joe, this is his first one. But we are also having a child this year, will most likely be moving this year, not where it's still gonna stay in our area, but we'll probably be getting a new place. And getting into the real estate game. So things like that. So we'll be moving to in house and things like that. So very similar to Joe, I just know there's a lot of things coming up this year, that will get in the way of me trying to hit 300 minutes every week. And, and the 300 calories. I just odd odd did not want to me that would have added a little more stress to training of making sure that every training session was 300 calories, like if I needed because you also had to do as we're going to talk about soon. It you know, if you're adding minutes or something like that, you still have to make sure you're hitting the 300 calories. And so to me, it's it was just I didn't want to I also knew that I couldn't hit the that I wasn't going to be dependent reliably able to hit the 300 minutes. And if you don't hit the 300 minutes, then you don't get level three anyway, even if I do hit the calories. So same same deal. Just wanted to I knew what was coming up and just wanted to make sure that but 300 training sessions is still going to be a significant challenge. So I'm I'm looking forward to that. Especially surrounding all of the things that will be happening. So

Jerred Moon 9:34
yeah, yeah, so I'm doing the 300 level three. And I think it's really hard. And we're going to talk about that. But I you know, I the very first week of this year I was traveling, I traveled to California and it was a ski trip. And the reason I love the challenge is because of what it forces me to do. And I kind of talked about this last time, but it's just like, it brings this level of discipline that I haven't had, I'd probably say over the last two years, I've kind of been on that, like I get all the training in, but I would definitely make the decision of like, you know what, let's, I'm good. I need to train today. And so I might only get five for the week, which is fine, that's plenty. But I do I do like the what it added to because I went with two friends and business partners on this trip. So I had to leave that like, leave my house at 6am. This is just one of the travel days I'll share. So I left my house at 6am. I didn't train beforehand, because I didn't pack all that great the night before. So I don't really have time to wake up earlier, and train. And so I got all my stuff together left at six, it's a whatever three hour flight to California, I landed, their flight got delayed. And we're supposed to get in at the same time. So now I'm just waiting in the airport for like, two plus hours for my friends to show up. And then they show up with get a rental car, all that other stuff. And then we have we stopped at a grocery store to get groceries because they're staying in an Airbnb, and then we have an hour drive to where we're actually staying. And so all said and done, we I get there in the evening. Like it's kind of late. And we're at a higher altitude that I'm I'm used to. And you know what the last thing I want to do that day was train train was trying to get 300 calories specifically, in training. Like I would have like maybe like a cool like 20 minute stretch session, something like that, that would have been great for that day. But no, I went to the garage of the Airbnb, and I did 300 calories worth of burpees. And those are the decisions. I just wasn't making my life anymore. I was okay with like the stretch session or whatever. And each person needs to hold themselves to their own standard, say it all the damn time. But I just think that's true. And I feel like that's the standard I want to hold myself to this year. So long story short, there will be a lot of that this year, and it makes me uncomfortable, which is good. So that's why I'm doing the that one. I'll see how it goes. You never know. Like, I can hit pretty hard sometimes. So see what happens.

Ashley Hicks 12:16
You could have been the weirdo in the airport. And like, I thought about spots and stuff.

Jerred Moon 12:21
I there was a parking garage, like a cross from the airport in I was like, I might just go up there and set all my stuff down and like workout on top Grosh Yeah, I should have. But then I would have just been all sweaty. And sitting in the airport. Yeah. But I do stuff like that. And or I've been stranded at the airport before. Specifically like two years ago with my family. We were stranded in Denver for like 12 hours. And then we had to go get a hotel room. I think about that day. And how I would have got training in May may have just skipped it. That may have been like one of the only circumstances where I'm like, Yeah, but yeah. All right, well, let's get into the study. And then we'll talk more about this daily over decades challenge. If so, if you're listening to this, you're like, What the hell are they talking about? Yo, yo, either go to Davey over And check it out. And we will talk about it more. And I don't think we'll spend a ton of time on this study. But who knows, the actual study was done in 2021. It's called protein requirements for Master athletes, just older versions of their younger selves. Not a bad title. It was a narrative review, which is just kind of looking at all the literature but no, like, rigorous process, like a systematic review would have. And I'm just gonna put it in very, like easy terms to understand. They're really just looking at protein requirements. And then they were they, it looks like most of the literature has to do with protein in younger people. And so they were looking at specifically comparing older being greater than 65 years old, with Masters athletes, which is older than 35 years. So that I mean, that's, that's a big part of our community, to be honest, like a large part of our community is in that range. And so I think just talking about protein intake, in general terms here will be really helpful. But ultimately, the takeaway is not that groundbreaking, but it is interesting, so we can get into it. What are your thoughts on the study?

Joe Courtney 14:38
I think it was really cool to have the comparison and I'm gonna since there's not a whole lot of points I'm going to turn my points into like a frame of reference because we get this a lot with our athletes of like, needing for training like okay, we need to have scaling standards for Masters we needed to have you know, these nutritional requirements for Masters because a lot of masters athletes and they always want you know, sort of specific guidance for them because of what they've been through. But this study really helps paint a picture of, well, it depends on you, and what in your experience and what you've been through. Because if you've been an athlete for 20 years, then do what we're to do what everyone else is doing, do it all the all the young athletes are doing because, you know, muscle protein synthesis and recovery and protein needs are the same as the younger ones. But if you're getting back into things, if you're kind of newer to weight training, and you're a Masters athlete, and you're not as experienced, then yes, you will need your own sort of recovery guidance or in sort of scaling guidance. And it's really individual to you, because we have some masters athletes who do marathons on top of all the all the strength training and everything that we do, and then we have other ones that, you know, four days a week is plenty. And the recovery, they're still kind of struggling with and, and trying to get through. So it's another another way to just say like, it's gonna depend on you. And if you are, it happens for untrained or depends on how untrained or trained you are. And, you know, like a law that says you do it's the untrained people always have kind of the more of more of a strict and their own kind of effects to it. So we wanted to put it out there. And you know, for the for our athletes listening and all the athletes out there for that are masters, and it's like, Okay, what's your history? Like? How long have you been doing this, how, and then, you know, sort of alter your, your recovery and everything accordingly, because of, you know, protein needs, and all of that. So that's, that's all I'm really gonna get into the study, because I know, these guys will hit up the other ones. Kyle.

Kyle Shrum 16:38
So something that was interesting to me from the study was this statement, it says the benefits of chronic endurance training are not only afforded to lifelong athletes, as late starting E greater than 50 years, Master athletes have similar aerobic capacity and muscle quality as those who made train maintain training from early adulthood. And what that means, to me what I read that as is, it's never too late to get started. It's like, even if you're not getting started until you're 50, like you can still achieve and maintain a similar robot capacity, and muscle quality as people who have been training for a long, long time. And so, to me, this, this kind of speaks to both right, it speaks to people who are already training and or in have maintains training or will maintain training for a long time. But it also speaks to people who have not been training and are kind of older in their, you know, in yours, but they want to start training, it's like, start training, like do it. You know what I mean? It's your, you're gonna be fun. But yeah, the the biggest takeaway that I found from it was, was it, you don't necessarily need more protein, you just need to find the optimal amount and maintain the optimal amount, especially if you're still training, if you have been training, and you're continuing training on into, into, maybe this is offensive, maybe not into advanced years. I haven't reached masters yet. So I've still got four years before I hit the Masters age. So I'm going to take my shots. Now, before I get there. Anyway, if you're going to maintain training for years and years, you need to find what that optimal level of protein is that optimal amount of protein for your body. And for your training that you do and just maintain it, it's not that you need more protein, you need to up the protein a significant amount. Because you know, to combat aging, or anything like that, you just need to maintain optimal, which is something that we talk about a lot of just being optimal. So those those are the things that I took away was it's never too late to get started and just maintain optimal protein intake. For however long you're, you're going to be training. Actually,

Ashley Hicks 18:58
yeah, I wouldn't recommend upping protein. Like if you're in the older years, someone who's approaching masters this month. I just said that it seems like if for the untrained, older athletes or not athletes, I don't want to call them athletes, but for the untrained older individuals that they talked a lot about that you can have anabolic resistance. And it just showed to that. If you are training through life, like if you're, you know, doing what we've been doing for just as long as we all have been doing, you'll be fine. And then exactly what Kyle said I said if you are older don't let that kind of deter you of like well I already have this resistance Why should I it's like no Why don't you see start training and start seeing the benefits from it? Because they even talked a little bit I love how they put master athletes are generally considered successful models of aging as evidenced by their body composition. muscle mass and aerobic fitness as compared to people who are half their age who are not doing that. So, basically, that means to me if you have been training this entire time, you know, even though people are younger than you, you can have, I don't know better longevity that are better, which is what we're all going for, right at the end of the day. Like, I don't think any of us here want to be known as like the, you know, the most fittest, do whatever, like we're, we're training for life. So I liked the study for that. For that reason, Jerry.

Jerred Moon 20:35
Yeah, all good points. You know, going back to Kyle's point, really just kind of a point of the study is, we do see this anabolic resistance as you age. So I think what happened, and I can only I can only guess, right, but medical doctors, nutritionists, whoever were like, well just eat more protein. But your body's not, not really doing what it should be doing. And so that doesn't work. And that's kind of like it reminds me of like, if you have a really unhealthy gut, you know, they say that if you have a really unhealthy gut, you can't just start throwing vitamins, minerals, and all this stuff into your diet and expect it to work. You have to heal the gut, you have to start there. And that's kind of my same takeaway here. If you are older, and you haven't been training, you can't just be like, Yeah, I'm just eating protein, your body isn't got, what do we do with this? I'm not, you're not doing anything with this. And then that's where this, these alarm bells start going off for how hard protein can be on the kidneys. That really feel like that's only a conversation for peoples who are consuming way too much protein when they're not training, they have no in no training program. Otherwise, I think your body should know what to do with protein, you know, in the amounts that were were discussing. And I just took one direct quote from the study. It says the primary physiology changes considered to underpin the anabolic resistance of aging are precipitated or exacerbated by physical inactivity, which has led to higher protein recommendations to stimulate muscle protein synthesis in older untrained compared to younger untrained adults. So if you sit around and do nothing, your body is not going to use a protein, right. And so this is not necessarily like a groundbreaker groundbreaking study, but like it says very interesting, interesting, because I feel like what we're learning, when we look at literature is a big, I don't even think that science, the medical field, whatever, truly understand what fitness does for the body, I think because we're in such a unhealthy, obese state, like as a nation as a world, we're all looking at fitness through the lens of weight loss, and how it can, you know, really help with weight loss. But that's not, I mean, I feel like that's such a small part of what fitness can do for you, you know, such a tiny, tiny part. And so the way what I look at fitness, as actually doing is it just keeps the body operational, it makes the body you know, be able to do all the things that it's just supposed to do. And maintaining a high level of fitness helps you do that for a longer period of time. And so, when we look at when we did that episode on zone two, like how to how to burn fat, we talked a lot about metabolic syndrome. And metabolic syndrome is decreased ability to oxidize fat, you have very early transition from fat to carbohydrate, carbohydrate oxidation when you do exercise. And there's also increased lactate at the same level of intensity, when you have metabolic syndrome and metabolic syndrome, to be honest, we tend to think of this as like this aggressive disease or syndrome, whatever you wanna call it, but it's not it's it's happening a lot of people very early ages now. And just think about that, like if you have metabolic syndrome. And let's just say, take any of you and you compare them to someone with metabolic syndrome and exercise, you could do the same exact workout, but the response is completely different. Their body's responding completely different way, and it's not a good way. It's not a good way, it's actually a bad way. And that's where you become this purely sugar burner. You never oxidize fat like and this is why we've talked about zone two as much as we have because you have to look at mitochondria, and it's health and function and the only real way to train that zone to and you just the only way to do that low intensity exercise. So I started to I went down this metabolic syndrome path when we were really looked at a lot of that literature when we were preparing for this study and then I also started looking at inflammation. Because inflammation in exercise is also a it's kind of like a two prong thing is like exercise can cause inflammation, but it can also reduce inflammation But then I pulled up the study. And I'm just gonna read the conclusion because we're not actually covering the study. It says In summary, intense long exercise can lead in general to higher levels of inflammatory mediators, and thus might increase the risk of injury and chronic inflammation. So high intensity exercise performed on a daily basis might be bad for you. Alright, it could be really bad for you to increase inflammation and

you, I don't want to get into the whole thing your body starts to react to exercise like it you are in metabolic syndrome, which we deem as a bad thing, like as a, as a society, we're saying it's not good. It says in contrast, moderate exercise, or vigorous exercise with appropriate resting periods can achieve maximum benefit. So if you're doing good work to rest ratios, inflammation be reduced. Or if you're doing zone two, there won't be inflammation, there's more anti inflammatory parts of your training. And so these are just all things that you need to start thinking about. But we don't need to get into all the science for the takeaway, which goes back to my original statement is fitness keeps the body operational. And I think that's all that anyone needs to take away from this entire study, is you need to, you need to train you need to always be training, and that's it, and you if you are in that camp, then your protein recommendations are going to be fine. You don't need to, like start eating these obsessive, you know, excessive, I mean amounts of protein, to try and make up for something when you get older. Now, two things, we also know when you get older, you do start to lose muscle mass and your VO two Max starts to decrease slowly, it's a slow, like per decade thing. It's nothing like, oh crap, I'm 35 There goes 20% of my view to max in muscle mass, it's you know, it's not like that, it's it's very slow. But if you don't do things to counteract that with training, like I think it's very important after age of 40, to make sure that weightlifting, it makes its way into your, you know, weekly routine. And it doesn't matter like who you are, I don't care if you love running cool, like do some squats to like, let's let's, let's get it all in there. So a well rounded training program, and the one at garagem athletes, the best will help you just take care of all these things. And it's just funny. Like, the more we dive into the stuff and more we learn and how important all of it is that, you know, I said it over and over again, I just don't believe this whole, like, just do something you'll be fine. Like that's I wish it would were that true. But we we push ourselves to do these ridiculous things that just aren't, aren't natural. Like I feel that way about supplements. It's like, where else in the world? Am I going to get a dose of nine grams of leucine? Like, oh, if you eat six steaks, you know, you get as like, well, I'm like, that's normal, I'm feeling a body's should do that. And then same with training, it's like, where in average life, if we didn't invent fitness, it's just made up work that we decided to do, right? That's fitness, where would you be in zone four or five? For 40 minutes per day, every day of the week, like, out in the jungle running away from a lion, you don't have 40 minutes to run away from a lion, you have three minutes you either made it or you didn't make that's it. And then that's about what your body can handle. It can't handle the the what we're forcing our bodies to do. And so I've just been looking to everything as a that lens lately. And so just keep training, do the correct proper amounts of training the right dose, and your body will maintain its operational status for as long as you are able to put in the work daily over decades. Right. So I'll jump, I'm just tying everything together.

Unknown Speaker 28:50
Speaking of training for life, well, I

Jerred Moon 28:53
want to get into killing comfort. If everyone prepared like we get to this, like we basically said, you know, if you have been training, keep training, you just need the the standard amount of protein. You could spread out four to five meals a day, I think it was like 1.6 to 2.2 grams per kilogram was the recommended amount. Correct me if I'm wrong there, but I think that was it. And so I don't think we actually said the amount. So there's that if you are older and getting into it. Here's here's the takeaway. You're like, well, I'm, I'm 50 I'm 47 Whatever I'm getting into this stuff. Well, okay, start working out almost every day, and then don't stop. That's it. Like I can't help you any further than that. And then your body will correct itself to being able to utilize the protein how it should? Because right now yeah, you're right. Maybe it's not, maybe you're not in this optimal camp, that's fine, but you can get there and there's only one way to do it. And that's through doing the hardship that no one wants to do. And so you have to do so. So killing comfort for me is just Do it daily over decades, do what you're supposed to do. Anyone else?

Kyle Shrum 30:05
Michael would say, go ahead, Ashley. That's what

Jerred Moon 30:11
I would say. Go ahead.

Ashley Hicks 30:14
Mike, I think it would be for our athletes that are within like, the Master's qualification, I'm going to kind of like piggyback off of what Joe said, like, don't focus so much on the like, you know, what are the standards? What are you know, it needs to be lowered? My it would be? Are you training at the best of your ability at right now, like, stop comparing, like, what everybody else is doing for numbers and what you did as a younger, like, just get after it and get after your training sessions? Okay, Kyle, sorry. All right.

Kyle Shrum 30:47
All right. Well, my, the killing cover that I wrote down was build habits now that carry on into the future. And that's something that we do when we talked about Yeah, no bumper sticker, here it is on a bumper sticker, Joe?

Oh, yeah, baby back. The way that we do it in our coaching, when we do coaching is, is we start with small habits, so start small, and kind of like what what Jared was saying, like, don't go out and buy a tub of protein powder, you know, and like, and all that kind of in by the supplements and all that, like start small, because, you know, in that that's something that this study pointed out was like your, if your body is not in shape, it's not going to use that stuff the way that it should. So start small Bob. But doing something new, that you haven't done something physical, something that's intentional, deliberate practice, is what we like to call it, and start building habits the right way, that way they stick and they carry on into the future for a long period of time. Go ahead, Joe.

Joe Courtney 31:54
I guess for the Master's athlete, it is more of a killing cover. Because it's really hard to get other people to lift and exercise and do those things. So you're uncomfortable thing to do is to make somebody listen to some of these podcasts on untrained athletes because, or masters athletes, because a lot of times people just don't want to listen to what you have to say. And if you don't feel like you can convey it enough. Just be like, hey, just just listen to these people just to just listen to this and see what you think.

Kyle Shrum 32:24
Shameless plug for the podcast, bit of

Joe Courtney 32:26
a shameless plug, but also like, Hey, this is why you need to start listening. Science. Yeah, yeah, exactly.

Jerred Moon 32:33
Alright, Morgan roll into the topic. So we're talking the daily over decades challenge. So real quick, like I said, if you didn't know what we were talking about, at the beginning, I'm going to go over what the different levels are what it is. So 302 100 are the exact same, it's just 300 versus 200. Of everything I'm about to say. So the 300 version level one is 300. Training sessions in a year 200 would be 200. Level two would be and here's where I think there's some confusion, everything that's in level one. So that's 300 training sessions, plus, you have to maintain 300 minutes per week, if you're at the 200 level, it's 200 minutes per week, level three, everything that's in level two, which means everything that's in level one, right? And every training session has to be greater than our 300 calories or greater per session, and the 200 version would be 200 calories per session. Okay, so that's, that's it. That's the that's a challenge. It's simple, not easy, but the community almost died. Broke. And I love every single one of you. I really do. But I didn't, I did not think we'd get as many questions as we did. But, you know, this is what happens when you stress test things with 1000s of people, you know, and, and so I'm, I am accustomed to that, you know, from having done this with a lot of athletes for a long time. Like, this makes sense. I think it makes sense. And then you give it to 2000 people, 3000 people, whatever, and they're like, they break it. And that's fine that that helps us understand what we didn't communicate in what we need to be clear on. So I want to it's if you go to do daily You can kind of see this, but the reason I broke it down the way I did was in I put it like in headers on there. So like level one, to me is like more about the monthly discipline. And I think that's great for a lot of people is like, let's just have a monthly discipline of getting in X amount of sessions per month. If you're doing 300 That'd be 25. If you're doing 200 It'd be 16 to 17 training sessions per month, like those are great habits to build. And if you're the type of person or you just know where you're at, and you're like, I'm not doing that now this would be a great thing for me to get into. Like let me build that habit of this consistency instead of like January I did 31 days February did for like let's get cancer NC over a full year by looking at what we're doing each month now level two, it goes to the weekly discipline, alright, it's like, okay, I got that monthly discipline. But now I'm gonna see if I can be disciplined on something every single week. And we already know that that that increases the level of difficulty a lot, right? Like, okay, not only do I need to get in a certain amount per month now, every single week, 52 weeks out of the year, I have to do this many minutes per week. So level two to me is the weekly discipline. And then level three is the hardest version of anything that you can do as a human being. And that's a daily discipline. A daily discipline is hard. I don't care what you're doing. Like, if you read my book killing comfort, you will see that when I challenge you to go through like the aviate process, I want you to do 100 days of something. And I really don't care what it is, like, we've talked about this on the podcast, I don't care if it's remembering to blink your eyes 15 times in a row. Sit down, but okay, I'm doing my blinking session, and you blink your eyes 15 times in a row. Sounds stupid until you say, Okay, we have to do that every day for 100 days without missing, it becomes very, very hard. And if you do anything daily, it's very, very, very hard. Right? So that's why that the third and final level of 300 calories per training session every time you step to train easy, 300 calories or 200 calories is so freakin hard. And a lot of people I feel like they wanted this to just kind of fit like what they're already doing. And that's not what I want. Like, I don't want to just be like, Yeah, I want this challenge to perfectly fit in your life. So you can rearrange it however the hell you want. And say you did it. That's not a challenge, right? That's just like, it's like checking a box is something you already did. And you were able to do things that made it Yeah, okay, I did it. That's not what this is. This is hard, very, very hard. Special Level, Level three is incredibly hard. And so we've got a lot of like, what about this Asterix here? What if I did that, you know, and so we're gonna kind of go over some of those things today. But that final level is insanely hard, insanely hard. And so in in for me to like I'm building a new habit this year. Like I've, I've been working out consistently for a very long time. In all of these different levels and everything that we're doing, it's new for me, it's uncomfortable, I'm building habits I'm actually challenged, right? I'm not just be like, for Marco he's not challenged Marco.

Joe Courtney 37:29
Marco, for this.

Jerred Moon 37:31
This has been his life. But for me, and I've talked about the hardest one for me is probably minutes like fire to look back at my like, I do average, five to six per week pretty consistently 300 calories, also not a super difficult thing for me to do. That'd be kind of rare for me to walk away from a training session without being 300 calories, but minutes to look at minutes last year, I guarantee I didn't hit 300 minutes per week, because that'd be times where I worked out. I did 515 minute training sessions, boom, done. Like one week of that. And I'm done. Right? I guarantee there was a week like that. And so this, this gets very difficult very fast. But um, I'm just gonna throw it to each one of you, Joe, you can go first if you want. But like what is a question you've seen in the community that you think that we should address like, big one little one, anything you've seen asked frequently, we can address this the challenge here.

Joe Courtney 38:23
One of the main ones that comes to mind first is it comes down to calories. That was a huge issue with calories, not as people who break maybe break people who have to break up their training sessions, whether it's an am and pm, like, because of schedule wise, like, Hey, I do strength morning, but then I feel like my condition in the evening, or people that are on call and like get called away during the middle of a training session. And then they have to come back, you know, six hours later, however many hours later and like, how do the calories work there is that that's actually one of the questions or even people who can't even like burn the calories in the train essentially how that would work what what they can, adding more sessions on top of that, and my response might be maybe you don't do the calorie portion because it's just not fitting with your lifestyle. I know they the calories can't fit if you can, you can string together multiple sessions. But if you have to break up your workouts or if you have a really hard time burning the calories or if say you don't even want to have to have a wearable trackable, a good heart monitor any of those things. Just don't do the calorie portion there's nothing that says you have to do the calorie portion every day. Because it's going to be create more much more mass confusion or difficulty and tracking or anything because honestly you can track level one and two on like a piece of paper but level three, you need a wearable you need more of data, you need all those things and that's like a big, it's a big step up and if that's a lot of time, that's a lot of the questions that are coming to be about is that is the calorie ones. And then I'll just say this one because I've been commented on the most about how minutes If the minutes, you need to make up minutes, unless actually want, it's gonna take that long because we don't

Jerred Moon 40:07
take more there, there aren't a ton of these questions.

Joe Courtney 40:12
So SegWit Actually, speaking of minutes,

Ashley Hicks 40:15
thank you, thank you very much. Minutes are the only thing, let me I'm going to give the you know, I'm gonna preface this minutes are the only thing that you can add. But caveat, if you add another session, let's say you're on 300, level three, that means that second session also has to be 300 calories, or those minutes do not count. Period dots. So if you're not burning the amount of calories, and you're like, Oh, I think I'm just gonna add a session. That's not how this works. Because I feel like a lot of people are thinking, Oh, I only got 150 calories here. And let me just throw another session here to add calories minutes are the only thing you can add. So you want to clarify that a little more, Jared?

Jerred Moon 40:59
No, I just, I think this is the biggest, what needs the biggest level of clarification. Because you can't if you're just doing level one and two, you know, there's not a calorie requirement. So you can just go add minutes, and it doesn't really matter. The top that the calorie right, it doesn't really matter what a session is, you could just do. I always use the example of like something that I actually do with you like yoga in the evening or something like that. For me, those are now throwaway sessions, because I'm doing level three. So 20 minutes of yoga, great for me, great for my body, right? It's awesome. But it's it doesn't really help me in the challenge at all right, and I'm still gonna do those things, because I know it's good for me. But it doesn't matter, it doesn't count towards that level three, and I wish that it did, because I would get an extra 20 minutes or whatever, in the evening. But it doesn't count, because getting 300 calories of yoga will take a very long time, you know, and so I just want to be very clear on that. Because I feel like we may maybe even cause some confusion by answering it in different ways in the Facebook group. But just to be clear, every time you go to train. If you're at level three, click on your watch, like Joe said, you basically have to have a smartwatch, if you're doing level three or some way to calculate it. It's got to be a 300 Calorie session. And so if you want to go on a 15 minute run. So you already got your morning workout in you went on a 15 minute run that evening, and you're trying to do level three, and you burned 200 calories. That's great. Like, that's awesome. But it counts for nothing. Okay, it counts for nothing on the level three, it counts for level two counts for level one, but it doesn't count for anything on level three. Because you can't count those calories is not a training session, you didn't enough you can't count those minutes, because it wasn't a 300 calories session. So the real takeaway, if you're going for that level three is you should have kept running, like just keep running a little bit. But another event next time. Another thing that I'm I'm really looking forward to this, this challenge doing is developing good habits. Because I've seen every challenge you can think of out there in the fitness industry, all these different things and I don't I don't think a lot of them are healthy. And that's why this was kind of crafted in the way it was because I didn't want there to be this obsessive nature that made you become a two or three workouts a day person where I which I don't think is good for you. And I didn't make it 600 calories 800 calories I didn't do anything like like we made it very reasonable to where the only real difficulty in getting this done is the consistency factor. I don't I don't like my dad is doing this challenge. He's doing a 200 level three I think he committed to he walks for fitness. Okay. And he's doing it like He's maintaining it all and and so I don't really care what you're doing. And really the only hard part here is that that consistency level and so being real clear on those minutes when they count when they don't

Ashley Hicks 43:55
see that Jared created a challenge when four of us are moving this year.

Jerred Moon 44:02
Yeah, I guess super like settled and now he's like let's do this

Unknown Speaker 44:06

Jerred Moon 44:08
I've moved a lot I still get workouts in

Joe Courtney 44:11
office built my separate gym.

Jerred Moon 44:16
I'm ready for the hardest challenge. I also do have like a lot of trips, a lot of travel this year. More than I have in the last couple of years. So that's gonna be my that's what's gonna be hard for me it's gonna make it suck a little bit because I can see myself doing some burpees I got a rest stop back. Sorry kids like go play like I gotta get this done. We're like in a random status

Unknown Speaker 44:38
Emily film that so we can just laugh. Yeah,

Jerred Moon 44:41
it's gonna be hard. But all right, Kyle, you have any clarification? You think some you want to add to things that have we've discussed?

Kyle Shrum 44:49
I have several things I could say but I won't say all of them are most important one. My most important one. Hmm,

Unknown Speaker 45:00
hello, I'm sure they're all point do your overall boiling

Kyle Shrum 45:03
point. Can you put in the chat what my overall point was? I don't remember which I think what I think what Ashley is trying to get me to say is that it's called a challenge. Which means it's not supposed to be easy. And, you know, I like that I get that there, there were a lot of questions about it. And like Jared said, there were things that, that we needed to clarify and those types of things. But I also think sometimes, and this is something that I, that I do as well, when I start looking at challenges or things that I'm that I want to try to do. So it's kind of a natural human thing to do. But at the same time, it's great to do. When you start coming up with hypothetical situations, right, you start coming up with, well, what if this happens? Well, what if you know all that, and we kind of already touched on it, but it's like, it's a challenge, you know what I mean? And, and it's going to be uncomfortable. And what that is, is it's actually your your brain and your comfort, coming in and saying, Hey, we don't like this. So let's come up with some reasons why this isn't going to work. Or maybe how we can make this a little bit easier. But it's, it's a challenge. And so it's supposed to be difficult. And so, we have six different levels in the challenge. So pick one and go with it. Like, we have six different levels, look at the ones that you think are feasible for you, and pick one and go and go do it. And I'd also say like if you if you miss a training session, or you miss 300 minutes on a week, or something like that, and you kind of blow level two, keep going with level one, you know, I mean, it doesn't mean stop training for the year, you know, and, and wait until next year and try it again. You know what I mean? Like, just just keep going, you know what I mean? Because the point of the challenge is to build consistency, the point of the challenge is not to win a rower, the point of the challenge is not, you know, this or that, or whatever the point of the challenge is, that's why it's called the daily over decades challenge is to build consistency, and build solid habits. That is the purpose of it. And so understand what the purpose of the challenge is before you pick which level you want, and then pick a level and then just go train. I guess that's yeah, what I will say about it.

Jerred Moon 47:19
I mean, and I've looked at it from every angle, it the challenge does what I want it to do, and it's as hard as I want it to be, because it does not reward, it actually fries the procrastinator because there's no, there's no averaging out, there's no making up. And so I think if you get away from those things, the only thing that you can do at that point is be incredibly consistent. Like I said, That's the hardest thing to do as a human being with anything, let alone fitness six days a week, you know, like, it's it's insanely challenging to do that, that top that top level. And so consistency, like I was saying is the only way to win here. And it's every time you go a level deeper, it's a different level of consistency. And also level one is incredibly hard. That's all I did for like, that was my my goal a couple years ago, and I did it a couple years in a row, but was like just get 300 calories, just 300 training sessions. And I started to come up with this challenge because that was like too easy. For me. It was like, Yeah, I'm gonna get that done. It was this, these are kind of goals I don't like since the beginning of the year, we can talk about it. But like, I see people do this sometimes like high achievers, they write down a goal that they already do, and that they could achieve. They're like, I'm gonna read 10 books this year. And it's like, don't you read like 25 books every year? Yeah, but that's my goal. That's like, either make it a hard goal, or just don't even worry about if it's just something you do in life already. Like screw it, like what's the point of like writing it down, or making it a goal? Like, make it challenging? And this is challenging? Yeah, yeah, it's about it's about growing, not just checking off something you already are going to do. Like that's, you know, that's really it's dumb goal setting in my opinion, and it's just vanity it's just like Look what I do every year because I'm awesome so cool. Maybe try and do something like that's hard for you to do and see what happens I'm trying to see if there any other questions that come up one No, you don't have to wear a smartwatch unless you are that level three it's just gonna be the easiest way you don't have to you can go look at the best way to do this would be to go look at like Mets calculation for calorie burn. And so when you're tracking that you have to go go Google that. But there are metabolic equivalents for different things if you don't have a tracker and it'll it gives you a lot of different levels. It'd be like this is playing soccer for an hour this is walking like they give you an IT that's one mat two minutes, like all the way up and then you calculate that based off of age and you're you know, I think that's about all you need something else maybe and then it'll give you an estimate of calories burn like I'm okay with that version. If you're okay, sitting and doing that math every time you do a training session, because you really want level three, that's fine. But you don't have to have a watch or wearable to do this. A lot of, you know, another big thing I wanted to avoid, I think I've made pretty clear. There also is no like counting something that was not a training session, because you burned a lot of calories doing it.

Unknown Speaker 50:25
mowed my lawn?

Jerred Moon 50:27
Yeah, like, because I lived that life. Alright, like I every day my kids come home from school. And first thing that we're gonna do today, when they get home is we're gonna play basketball. And we'll probably play basketball for an hour. Because Williams doing basketball right now, if I were to turn on my watch for that, I guarantee 300 calories Guarantee, Easy. It's an hour of activity, the heart rates pretty high, like and same with Grant, when we get back to soccer season, we'll play soccer in the backyard for an hour, that's probably like 800 calories, no lie. I'm not tracking any of that. I don't care that's playing with my kids. Could that be my quote unquote, training session for the day? No. But that's my standard, though. You can have your own standard, right as what counts is a training session. For me, that's not a training session, because I would have done that anyway. Like, I'm just gonna do it. Right. And so I'm what is what am I training for? And doing that it's nothing, right? I'm just, I'm just having fun with my kids, and teaching them how to be, you know, better humans by trying to throw that as a thing into their life as opposed to like, hey, come workout, it's like, when you get home, you do some physical activity, you know, and that's my secret motive behind what we're doing with them, but it doesn't count. Okay. Like I said, I live that life, I will do hours of yard work at some point this spring, you know, like, getting everything ready and whatever. Like, I'll lift bags of mulch, and all that crap, everything everyone else is gonna be doing right now, not clicking on my watch. And pretending like that was a training session. Yeah, like it's not happening. training session for me is like, I go, when I'm traveling, I go into the garage, separate myself from everyone else and do something like burpees for 20 minutes, or I go into my my garage at home, I lift a barbell, I lift a kettlebell, I do something. Because all these slippery slopes like Kyle said that this is what happens when we get into these challenges is we start looking at angles in ways that we can beat it. One, I feel like this one set up in a pretty hard way. And then after that, it's it really comes down to what kind of standard you want to hold yourself to. And so I know what standard I'm holding myself to and what I will and will not count. But hey, if if you're cool with the artwork thing, that's fine. Just really like do some self examination if that. That's okay with you. Like, okay, that's all I have sound do. Are there any other questions or clarifications that you guys could think of for this challenge that people need to hear?

Kyle Shrum 52:54
I just think one thing that kind of popped in my head, I didn't see any of it in the Facebook group or anything like that, but just specifically, just kind of made me seeing as many questions as we did have. A, there wasn't one specifically related to this, but just seeing the amount of questions we had kind of made me think about this. When, when we were doing coaching for the concurrent training elite. We had some people who were doing macros and stuff like that trying to count, you know, various, some, some were doing full macros, some are just counting protein, or just, you know, focus on whatever. But there, there came a point for a couple of them, where the counting became like a psychological issue. Like it was like, it's it became something that wasn't good for him, right? Like they, they were kind of stressing about it a little too much. And so I said, we're done, right? We're not we're done coaching, right? We're done. We're done counting macros, right? Like we're not going to do that. Because that's not the point of counting macros, right. And so I want to say that as well for this, if like it trying to stick to the rules of the challenge, or trying to figure things out for the challenge and make sure that you're hitting all the parameters and all that kind of stuff. If that starts causing you some kind of stress, or some kind of anxiety, or something like that. Quit the challenge and just train. You know, I mean, just stick with the pro don't leave the programming, right? Don't stop training, you know, all that kind of stuff. But like, the challenge is not required for everybody who's in garage, a mathlete. You know, I mean, just because you're in the programming doesn't mean you have to be doing one level, some level of the challenge like this is for the people who want to do the challenge. If you don't want to do the challenge, don't do it. Like that's, that's fine. But as you're doing the challenge, if it starts like causing anxiety, or stress or something like that in you and you start becoming a worse person, just just stop the challenge or like move to a different level, like a lower level or something like that. And like, like don't because that's not the point, right? That's not the purpose. And that's not worth it. We're here to we're here to build better humans not worse. And so if if sticking to the rolls are trying to do those types of things start causing some kind of anxiety just don't go there. You know, I mean, just just walk away from that train.

Jerred Moon 55:10
I think a lot of the fear comes from when we check whoever wins at the end of the year, they don't want us to like check a week or two and find out like, oh, what I was doing didn't count. No, no one wants that. But we're also very lenient here. Because we, then this last thing where we can get to the workout, but you know, someone that there are a lot of like, what about this? Does this count all that stuff? And one of them was like, what if I'm sick? You know, I talked about this on the Facebook Live, I did. Well, if I get sick, or if I get COVID, what if I get whatever, you know, flu and you go down, I have to immediately say, go, go talk to your doctor about what you can and can't do, right. And if a doctor says you can't walk, you need to stay in your bed and not move for a week. Okay, like that that happened? I'm sorry. But you're no longer doing level three, or level two. At that point. I'm not giving a pass because you were sick. You just like you have to go down to level one. You have to go for training sessions. And that's a standard, right? But at the same time, if your doctor says, You know what, I think you might be able to walk some great, you can continue the challenge. Does it suck to walk with a flu? Or COVID? I'm sure it does. But could you burn 300 calories? Yeah, it's possible. If your doctor says that you can do it. I'm not telling you to go walk. I'm saying Do what your doctor says. But if he approves you for walking. I just I don't think I've ever encountered a doctor who's like your bedridden, like do just stay there don't move activities bad. Yeah, that's it, I got nothing else to say there. But anyway, I'm not given a pass when we check these things if you are sick, because there is a standard. Even if your doctor said that you can't, it's okay. You just go down to level one. And that could happen to me like, What if I like, get severely injured somehow, on the slackline. And I can't work out for a week. Tough, I can't do a challenge how I want to do anymore, I might just pick back up at level three activity for the rest, you know, after I get better, and just pretend like I'm doing it. But when it's all said and done, I didn't do it. I have to wait till next year to do it. So like that those these are the standards, right? Like it's okay to have a standard and I think that is the biggest thing I'm probably just gonna like start pushing for the rest of my life is having some sort of damn standard for your life and holding yourself to it. I don't care what your standard is. I always wanna make that clear. I don't care my standard your standard different standards, whatever, but have a standard going into anything. So you know, like, Okay, if I get sick walking is my standard for that week of training going into this year I know yard work doesn't count. So if I got 12 hours yard work done, and I'm like wow, let's just count it. Nope, already know right now my standard said that that doesn't count. So know your standards going in with all these things. And I guarantee we will be okay with what you've decided so long as it all still fits within the parameters and numbers that we have.

Joe Courtney 58:19
Lastly, if you still have questions after all this explaining probably overthinking it and looking for loopholes in which case just lower the level

Kyle Shrum 58:30
right? Yeah, precisely. Alright, so train

Unknown Speaker 58:35
river heist. Yeah. Let's do her Kyle. Oh,

Jerred Moon 58:40
I thought Jake, thing is Joe

Joe Courtney 58:43
Powell raised his hand No,

Kyle Shrum 58:45
I did raise my hand. Let's let's just both do it together. Joe. Oh my god. No. No, okay, just gonna do it.

Joe Courtney 58:55
I've rounds for time with a 33 minute time cap to do 1000 meter row or run. And that is a couple with 1000 pounds of ground to shoulder to for so total 1000 pounds of whatever weight you have, when whether it's sandbag med ball kettlebell, you'll divide that weight by you know, that button divided 1000 pounds by that weight and that's how many reps you do. So you are the governor on how heavy you want to go how light you want to go, how many reps you want to do it and you can use whatever the heck weight you want. Whether it's kettlebell sandbag slam ball, the plate whatever, so not a barbell barbells are not available right now tomorrow. And yeah, so that's it you five rounds so 1000 meter row run 1000 pounds of that five times and I 33 minute time cap.

Kyle Shrum 59:47
If you happen to have like bags of gold as well. Oh gosh, so the workout.

Joe Courtney 59:53
Yes, this is a you're thieving away. You will put your put your mask on and your stripes If you want to Well, I guess Oh, striped shirt. Yeah, well, you can put it on

Jerred Moon 1:00:04
the Hamburglar.

Joe Courtney 1:00:06
I was just thinking about that.

Jerred Moon 1:00:09
That's that's the picture you're painting in my brain

Joe Courtney 1:00:13
and a cape. You need a cape because, you know, reasons. So that's river heist. Everyone should have a cape. Yeah. This is my going out cape. And this is my workout cape.

Kyle Shrum 1:00:25
My gosh, what are your tips for river heist? I mean, are these your tips? Get a cape?

Joe Courtney 1:00:32
Hey, I'm asking, like what else needs to be said that makes your cape as appropriate length, you probably shouldn't do a rolling knee. Okay,

Jerred Moon 1:00:39
none of this cape enough cape. To appropriate length cape, we really took that one.

Ashley Hicks 1:00:51
I think for the row, you have to like get after the 1000 meter row, right, because you have a 33 minute time cap. And if you are doing like a, let's say you're using a ball ball that's only 20 pounds, you're going to be doing a lot of reps for grab the shoulder. So and then it also depends on if you're going to clean a kettlebell to like how much like what you're going to do there. So I think that row you need to get after it kind of thing. It's not just a leisurely row to warm yourself up before you get all this round of shoulder like you need to get after the row. So that way, you can crush those reps and make that time count.

Kyle Shrum 1:01:28
My tips are, go fast burn calories. And especially if you're doing level three of the challenge. Oh, brought it up again. There we go.

Jerred Moon 1:01:40
You know, real quick on that though. Yeah, what I did I just I'm I'm living out that life, right. And so I do if I do 20 minutes of burpees and I get 300 calories. That's great on the calories. It sucks for the time.

Ashley Hicks 1:01:53
So just do zone two conditioning afterwards. Like just go straight into it. Yeah, no,

Jerred Moon 1:01:57
I'm just saying it's like, you can't just like I'm gonna go hammer out. 300 calories really fast. It's like, No, you're still gonna sit down all the time. Yeah, it's

Unknown Speaker 1:02:06
okay. gets too creative. Makes you think

Kyle Shrum 1:02:09
that's why it's called a challenge. Jared. I love it.

Jerred Moon 1:02:12
I love being challenged. It's, it's great.

Kyle Shrum 1:02:15
Also for this workout, bringing it back and always recommend banjo music. So Oh, no, it's right. Here, Ashley,

Jerred Moon 1:02:27
is it me? Yes, you

Kyle Shrum 1:02:28
is it you're okay.

Jerred Moon 1:02:30
already? Oh, yeah, I think definitely don't going back to the Capes don't do a Velcro Kate, make sure it's 100% I had ADD to Joe's cape, toss there. Yeah, I, I don't have a lot for this one. Mainly the ground to shoulder just picking the appropriate apparatus because we say if you don't have a ball, use play, tap the ground lift, lift it just overhead doesn't need to be locked out. Again, don't get too wrapped around the axle on what counts as your as a ground shoulder here. But if you don't have that sandbag or you don't have that med ball, just be careful and like how you're executing it, but at the same time, we're not there's no standards, right? There's no like, well, there's a small standard but there's no like lockout arms overhead standard that makes it grounds shoulder just needs to be go slightly up and then back down. So don't get too crazy there. To be honest, I'd hate to do this workout with a plate. No, I'm not gonna lie like this, would I?

Unknown Speaker 1:03:32
Well, dumbbell some.

Kyle Shrum 1:03:34
I've done it. It's not fun. Yeah, that's not fun.

Jerred Moon 1:03:39
Yeah. And so that's all on the ground shoulder and then the 1000 meter row run, I would just go that's not that's not a far distance, you know, it's not crazy far. So I would try and keep that right at threshold level there. So not maxing out to where you're going to just like, slowly die throughout the workout. But I would push it towards threshold, you know, like to where you're getting a little bit of that burn. You know, that's threshold if you didn't know. So that's social. Get to the burn. And that's where you should stop. Like don't go past the burn. Light burn. That's right where we want you at the 1000 meter row. That's all I have anybody have anything else? You guys want to talk about a challenge smart? No? Okay. I'm sure we will. I'm sure we will at some point. But uh that's uh, that's all we have. Ladies and gentlemen, if you do want to sign up for that challenge, you can go to daily over It's just going to redirect you to a different part of garage, gym athlete. And you can sign up what's cool is if you sign up now, if you've already signed up, you've been sent this but if you do sign up, we send you kind of like a like a course inside of our members area. It's called the course but you're just getting access to all these resources the community has submitted we have like different spreadsheets, Excel files Google Sheets. And to be honest, probably more coming, this is going to be a year long challenge. A lot of cool graphics, made by Rachel Hefner that we put in there, which are really cool, I might end up printing some of those out without involve me figuring out how to do that. And I don't know if I will. So I'll probably stay digital for now. And then some videos like I put a q&a video in there, Joe and Marco did a video that I put in there, I have another video that I put in there, all your questions, everything's answered, we're going to be putting more and more resources in there. And if you're in the Facebook group, we're doing monthly check ins. And I really want this for people, whether you're following our programming or not, I just really feel like this could be a life changing challenge for a lot of people, I but also probably the hardest thing that you'll ever do in your entire life. If you're not already consistent in fitness, committing to something like January is fun. Like, it's great. But February is harder. June is a different story. In November, you're just thinking about the next time you're going to try it because you failed. You know, like, don't do that. Just get it done. Like it's gonna be hard. But you you know that going in. But that's it for all of our athletes who are taking part in it. Awesome. We love you guys. Thank you so much for being a part of the training in the community. You're really making it awesome. You know, we kind of give you a hard time about asking all these questions, but man to have a community asking all these clarifying questions about this craziest study, like, we're lucky, right? We're lucky that you're even interested in we didn't post this ridiculous challenge and get crickets you know, we have hundreds if not 1000s of people now signed up for the challenge. And that's just exciting to me. So if you're part of the community, we really do appreciate if you want to be a part of it. Go to garage, gym athlete comm sign up for a free trial. We'd love to have you but that's it for this one guys. And remember, if you don't feel comfort, comfort will kill you

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