We cover the sport of CrossFit from all angles. We talk with athletes, coaches and celebrities that compete and surround in the sport of CrossFit at all levels. We also bring you Breaking News, Human Interest Stories and report on the Methodology of CrossFit. We also use the methodology to make ourselves the fittest we can be.
I was born to kill it.
I was meant to win.
I am down and willing,
so I will find a way.
It took a minute,
now I didn't have to ride away.
When it get hot in the kitchen,
you decide to stay.
That's how a winner's made.
Stick a fork in the head or
on my dinner plate.
I walk into the fire like
it's just a bit of flesh.
I switch my style up with the money.
what is going on everybody
welcome to the cloud show
media podcast where we are
featuring the athletes of
the 2024 crossfit
semifinals and for the
third year in a row I have
the privilege and honor to
talk with calista lang
calista how you doing good
you I'm great um the only
thing is I had to give I
had to uh have blood drawn
this morning and
When you're dialed into a
nutrition plan and you have to fast,
it just throws your day off.
Oh, 100%.
I recently had to get blood drawn,
and I couldn't eat until I
think it was like 11, and I was dying.
I was so hungry.
Couldn't drink coffee either.
I was going down.
I know.
So I'm a baby because I got
in a little after 8 o'clock this morning.
But I couldn't have coffee.
And my wife,
I had to drop her off at work.
And she's telling me how to
drive the whole way.
I have no coffee in my system.
She's telling me how to drive.
It was bad news right off the get-go.
Yeah, I'm someone that when I wake up,
I need my coffee.
So when I had to wait, I was like,
this is not going to be good.
Yeah.
I didn't start drinking
coffee until I was 50 years old.
Really?
Yeah.
And now I cannot get enough of it.
Yeah.
I started when I was so young,
but I just genuinely love
the taste of it.
Like I don't even need
really cream or anything in it.
Like I just like the taste of coffee.
Yeah.
I'm with you now too.
It started at the mayhem
classic back in 2020,
maybe I was so tired, so tired.
And they had just opened up
the coffee shop.
So they were like promoting
their coffee and I just was
guzzling it like nobody's business.
And now that's all I, that's all I drink.
That's awesome.
Um, well it's so,
I'm so pumped to have you back.
Um,
I've been following your
career ever since we got to
meet a couple of years ago.
And then you came so close,
so close to making the
games that first year.
Yeah.
Before we get into all that, you're,
you're selling an exclusive
shirt again this year.
And I want to share that so
everybody can see it.
And so we have the shirt is right there.
Cool print.
Yep.
Got the last name up on top.
Yep.
Is it a tiger or a panther?
It's a tiger.
Tiger.
Yeah.
With the words never accept defeat.
Yep.
I can play the video and
it'll get to the front eventually,
but we have to like get through.
I'll let you talk about it
as the guy speaks.
Okay.
Yeah.
So putting out a shirt this year.
um tigers have always kind
of been just like my animal
like I really resonate with
them they're my favorite
animal so I always want a
tiger on my semi shirt no
matter what so this company
that I work with um Hustle
Never Stops they've been
behind me for almost a year
and a half now um they're
awesome and they always
help me out every year to
kind of come up with a shirt
just to support my trip to
semis and travel and all that stuff.
So the guy, Daniel,
he came up with this design.
I loved it right away.
So he's like so talented and
I love it so much.
And I'm just happy that like,
we can put out something cool together,
help them out.
He helped me out.
So just good people.
So the proceeds from this
help to pay your travel
expenses to the 2024 semifinals.
How can people get their hands on this?
So right now I have the link in my story.
You can click on that and it
will take you right there.
You can also go on Hustle
Never Stop website and it's right there.
You can just order it from the website.
And then those proceeds come
to me to help me.
Yeah.
Awesome.
So now to you, the athlete,
you've been doing this a long time.
You did this as a teen athlete.
You're now a full-fledged
adult competing at the
semifinal level for a
couple of years now.
My first question to you is,
I've been following you in
the first year we talked to you,
you came in sixth at semis
when they took five.
Yeah.
The following year, you took sixth,
and they took five, right?
Yes.
And last year, you kind of fell off a bit.
Mm-hmm.
Was there a reason for the fall off,
or did you identify
something you needed to work on?
Now, granted, the fields doubled.
Mm-hmm.
Right, so we went from 30 to 60.
Right.
But in that...
Last year you went to 21st.
Yes.
So what have you identified
as the reason for that?
I think that programming
came down to a lot of it last year.
I definitely had some big
holes that I really needed to fill.
And last year's programming
really kind of showed me
what I really needed to work on.
I think that when I went to Atlas Games,
I got really lucky there.
Um, there was a lot of like heavy gym.
It was very heavily gymnastics based.
There were a lot of high school movements.
Um, and I think I just did well, better,
uh, did better at that programming style.
Um,
last year was a little bit on the
heavier side.
We have the heavy dumbbells, heavy sled.
Um,
and I'm just a smaller athlete in
general.
And I've always been kind of
hammering my strength just
as the years go on, but, uh,
I think that really kind of
showed me what I really
needed to work on in terms of that.
And also too,
I kind of just felt like I
was plateauing a little bit
in my training.
So there was that as well.
And I just think last year
also to the field,
I feel like not only grew,
but got a lot more competitive too,
just because we were all in
one spot as compared to
like years prior where we
all kind of like spread out.
at different semifinals so
it was definitely a lot
more challenging and
competitive last year as
well too so yeah and it
doesn't get any easier for
the east right like no no
like just when you think
like okay this person's not
coming then oh tia gets to
come this year to the east
right and then hayley's
coming back and yep like oh
my goodness like can we get
a break yeah yeah yeah and it's
it's cool.
Cause I feel like I've
competed against a lot of
these women for a long time.
So it's cool to get to like
see them at the semifinal stage again.
Um,
but I also know how good of athletes
they are and how hard it is
to compete against them.
So, yeah.
So it's,
it's funny you talk about the
programming last year because we, we,
we pulled Rebecca Fusile
aside in the West last year.
And she talked about like,
it was not a small athlete
programmed event, right?
Not at all.
And this was like midway
through the weekend.
And she's like, and I know it like there's,
there's nothing I can do
about it at this point.
And I'm hit, but I'm hitting PRS.
Right.
If my PRS and the heavy
stuff are not enough to get
me to where I want to be.
Yep.
Do you feel this?
Do you feel like,
can you commiserate with that?
Yes.
A hundred percent.
Like last year,
I was so proud of my 180 snatch.
That was a tie PR for me.
Um, but I think it took like 20,
maybe like 30th in the event.
But for me, that was a huge win,
like snatching,
especially under fatigue
after the runner.
Um, so yeah, that was huge for me.
And I think I had a lot of
wins throughout the weekend personally,
um,
that didn't necessarily
reflect on the leaderboard, but, um,
I think, yeah, a hundred percent.
I think there was some stuff
that kind of went towards
the smaller athletes,
but at the same time,
there was just as much that
were kind of better for the
bigger athletes or the more
like powerful ones.
So, well, and,
and they take an event like
a ring muscle up that would
be good for the smaller
athlete and they add a rug back to it.
Yeah.
Yeah.
Yes, exactly.
Um, so it, it, it made,
they just added the heavy to everything.
It felt like last year.
Yeah.
So I, I, I, I, okay.
So this year, you know what the,
we now know what the events are.
Um,
and I was just talking with Saxon
Pancheck and like these workouts,
every one of them has a ying and a yang.
Yeah.
Right.
Like you got to do some,
some moderately heavy cleaning jerks,
but you have to run 800
meters a bunch too.
So again, any Yang, right.
You have to row on a machine,
but handstand pushups come
after or not handstand
walks come after that.
So Yang, right.
Like everything is like that.
And he said like all Sunday
this year is going to be execution.
A hundred percent.
Yep.
And so when you look at that programming,
that's way more classic CrossFit.
Are you excited or worried?
Very, very excited.
Okay.
Yeah.
I think that these workouts, I...
First of all, I love them.
I think they're so well programmed.
Like you said, you have your running,
but then you also have your
moderately heavy barbells.
In the second workout,
you have your gymnastics
with your toe-to-bar and
your double-unders,
but then you have that 155 front squat.
There's little bits and
pieces where you can see, oh,
a smaller athlete's going
to do well in this part of the workout,
and a bigger athlete is
going to do well in this
part of the workout.
And I think
that really shows you who is
the most well-rounded,
like who can do the gymnastics well,
but who can also move the
barbell well and do that
all under fatigue and
everything like that.
I tend to thrive under workouts like that.
Especially these workouts
are a little on the longer
side to the capture a little bit longer,
which is something that's
pretty good for me.
So I'm super excited when
they announced all the workouts, like I,
had a huge smile on my face.
I was like, these are, these are fun.
These are going to be good.
So.
So it's funny because that
yin and yang thing is,
is cool because even when I
started CrossFit in like
2011 in my gym there,
I had an arch rival that I
wanted to be in every workout.
Right.
And he was really good at
the running and the gymnastics.
And I was really good at the barbell.
And that kind of thing.
Right.
Yeah.
And then it becomes a strategy thing.
Like, okay,
I know he's going to get me on this,
but I just have to stay
within X and I know I can catch him here.
Is that the stuff that's
going to be going through
all the athletes minds all weekend?
I think so.
But I also think it's like,
you have to still run your own race.
You have to still know
yourself as an athlete and
not kind of let,
anyone else get in your head
almost like and I feel like
a lot of to the fact that
we've had these workouts for so long,
you have so much time to
practice and strategize and
see like where you can make
up time here where you can
make up time there.
So I really think that, like you said,
Sunday is definitely going
to come down to execution,
I feel like the people that
are kind of like, ready for the weekend,
like it's all going to come
down to how they execute
running their own race, not letting
someone kind of get the
better of them or have them
race a different way
because they're actually
like with other people on the floor.
The run's going to be on the road,
on the flat surface, the mountain,
wherever, wherever you're at, who knows,
but it's not going to be on
an air runner.
Yep.
I'm so disappointed because
it would be so cool as a
spectator to be able to
watch those races.
Yeah.
I'm tired of the watch 20
people on an air runner and
you just get to see the
click of a little thing saying, okay,
200.
Okay.
Right.
Right.
Right.
Um, it,
but how excited are you as an
athlete that you'll get to
see where you are in the pack?
I think honestly,
as I I'm like super excited,
I think it's going to give,
a better opportunity.
I think it's going to be
more fun for the athletes.
Like you can actually race and you're,
you know, where the person is with you.
I honestly think that
running on the ground kind
of gives us all like an
even playing field.
Like you said,
like last year in the programming too,
there was a lot of machines.
Machines are obviously a
little more biased towards the bigger,
heavier athletes.
You can get a lot more power out of it.
So I think that the fact
that we're running on the
ground really is going to
kind of like showcase,
are like us as athletes a little bit more.
And I think that will be more exciting too,
just for like all of us.
So I've been to the venue in Knoxville.
It's not on a flat piece of ground.
Right.
Um, it,
the venue itself inside is not big
enough to like build a track.
So you're probably going to
be running Hills advantage
or disadvantage.
I think,
I mean, we're all going to have to do it.
We're all going to be
running those hills if they're hills.
So, I mean, for me personally,
where I've been running with my coach,
we have a little bit of a hill.
So I'm kind of used to
running up a hill and then
going right to that barbell.
It does not feel good.
But if that's the case, I mean,
we're all going to have to do it.
So, yeah.
any difference if you have
to run downhill to the barbell?
Um, you know, I don't know.
Cause I feel like running downhill,
it's kind of like, at least for me,
I'm like kind of like just
like running without a lot of control.
So maybe if you have to run downhill,
like might get, honestly,
I think it might Jack my
heart rate even more than
if I had to run uphill.
Yeah.
Whenever I was running back in the day,
like every downhill,
I would just let it rip.
Gravity helped me.
Yeah, exactly.
You know, make up the time where I can.
So have you been to that?
You did the MAC,
but it was at the other arena then,
right?
Yeah, it was at a different venue.
So I've never been to the syndicate venue.
Yeah.
Yeah.
It's,
it's a really cool place because like
the seats are elevated and it, it,
it's really cool.
And I think you'll like it a lot,
but the only thing I can
think of is they have these
like loading docks.
Like if you look at the
floor where the finish line
was right behind that,
we're loading docks.
Okay.
All I can think of is you're
going to run out through
that door out somewhere to do something.
Yeah.
Yeah.
Um, so this year you come in,
in a really good position,
like better than you've ever done before.
Um,
does that give you confidence that
changes you've made in the
off season are paying off?
A hundred percent.
I think for me, just personally,
as an athlete, I've,
I feel the fittest I've ever felt.
Um,
and I feel really good going into this
season.
I think the leaderboard kind
of reflected that.
Um,
with the quarters workout.
So I'm really happy with
where I'm going and really
happy to just showcase all
the hard work I've put in
during the off season.
Did you do any off season comps?
I did water Palooza.
Okay.
Um,
I think that was probably the biggest
one that I did.
Um, I also did Metcon rush too.
So those were two kind of rush.
Yeah.
Such a fun competition.
Um,
So I did those two kind of bigger ones.
Metcon Rush was so much fun.
I was really happy with how that went.
Wadapalooza more so was for
me to kind of just, well,
one was my first year doing Wadapalooza,
so I've never experienced it before.
So it's like an experience in itself.
But also too,
I just wanted to be able to
go to a bigger competition
and work with my coach
there before semifinals
because I had just recently
switched under him.
So we kind of just wanted to
get like that in-person
feel of how I am in a competition,
how he is in competition,
and just kind of know each
other more before going to
semis so that it's not new to us.
And what a time to test your
relationship as coach-athlete then.
Sensory overload where
weather changes constantly.
Yes.
Yep.
Yep.
So how did that work out?
It was good.
I mean,
I really had a lot of fun that weekend.
It was more so I didn't,
I didn't really train for it at all.
Um,
just because kind of working under my
new coach,
he has this really planned for
me to really like peak
during the season for semifinals, um,
to potentially get a spot to the game.
So it was more so just kind of go have fun,
see what happens type of competition.
Um,
so I had a lot of fun just because I
didn't put a ton of pressure on myself.
Um, my placing like wasn't the best,
but I knew that it wasn't,
I wasn't really there to place.
Well,
I was there to kind of just see what
I needed to work on, um,
see how our athlete to
coach relationship was and
just kind of have fun.
So it was a good experience.
So I think there's two
attitudes with off-season comps, right?
You're either there to win
some prize money,
support yourself through the season,
or you're there to test things out.
Right.
Right.
And it's okay to be either way.
Sometimes the fans don't understand,
though.
They're like, why did you finish blah,
blah, blah, right?
Yeah.
Yeah.
But I've talked to people who are like,
well, this comp,
I just wanted to go and see
what I could hold on to,
like all out and see where I broke down.
Yep.
I got a frog.
Hold on.
Okay.
So does that change for you
from comp to comp?
I definitely think so.
Some competitions, like for example,
Metcon Rush,
that was a competition I did
to get on the podium, win some money.
Again,
Wadapalooza was for fun to go up
against athletes, amazing athletes,
athletes that I would be
competing up at the game.
So just kind of getting
experience in that elite division,
being with my coach,
seeing how we worked in competition.
Yeah, it all has to do.
And just like,
obviously every competition
is different in programming.
it can really show you, okay,
I did really well in this workout.
Maybe that's not something I
need to work on as much in
training anymore.
And I didn't do so great in this workout.
So this is what we need to
kind of work on.
So, um, yeah.
And you succeeded at both.
You podiumed at Metcon Rush.
Yep.
And you got to test out the
relationship with your
coach at Wadapalooza.
Yep.
So now going into this season,
what's the realistic expectation?
I want to make it to the games this year.
That's my goal.
That's my expectation.
I think that if I go out on
the floor that weekend of
semifinals and I execute,
I can get a spot to the games.
And you've proven that you
have the capacity and the
ability by missing by one
spot a couple times in a row.
Mm-hmm.
You change coaches.
Yep.
So what has that been like?
And who are you with now?
So I'm with Tommy Pomatico
with Conquer Athlete.
It's been amazing, to say the least.
I think that making the
switch under him has not only –
helped me as an athlete, like fitness wise,
but also to just confidence wise.
And I think that's why I can
really sit here and say
that I'm going for the games this year.
Um,
he has put so much time and energy and
effort into me and it,
it really just shows in how
much I've progressed since
starting with him.
I've only been with him
since I think November.
Um, and just,
The leaps and bounds that
I've made with him over
such a short period of time,
it just makes me so excited
for what we could do in a
year or two years.
And one of the big reasons
why I moved back up to New
York was so that I could
train with him and my training partner,
Nikki.
We both trained together.
We're both under him.
I just wanted to have that
environment and be with other athletes.
And so Friday, Saturday, Sunday,
I'm training with them at
CrossFit Milford.
We train with the team.
They have a team going to
semis this year as well.
So just kind of being in
that environment and being
pushed by all these amazing
athletes has been a game changer for me.
So it was definitely the switch I needed.
You've been doing this since
you've been a teenager.
Mm-hmm.
And you still look like a teenager, but,
but you've been doing this for a while.
I can't remember.
When did you first start?
I started in 2015, but I was just doing,
I didn't start like being
competitive until probably
the end of 2016.
So I did CrossFit for a year
where I was just going to
the gym every morning with
my mom and doing class and
then going to school,
being a normal teenager.
Yeah.
So when,
when you say like you switch
coaches and how much of
that is just like some,
you just needed something
different because you've
been at this for so long.
Yeah.
Is there like a newness to
it that gives you like,
makes it easier to train this year?
I think so.
Yeah.
I think, you know, having that change,
it really kind of lit a fire under me.
And just being with other
athletes as well has really
lit a fire under me.
I think last year with the
programming and semifinals,
it really kind of showed
you that all of these new
things can really pop up
and you really need to stay
on top of the sport if you
want to be able to progress.
And just with all of the new
movements that showed up
really out of nowhere.
And I just really needed a
coach that was like really,
really into the sport and
knew kind of what was
what was happening and all
the little new things that
could pop up potentially so
that when I got to competition,
I wasn't blindsided by any
movement or didn't train
that movement enough.
So that was something that
was kind of a big factor
into why I switched over as well.
Do you,
do you work full-time or part-time
or to support yourself?
Yeah, I'm a full-time CrossFit coach.
So I work at two CrossFit
gyms and coach at both of them.
is there a goal someday that
you won't have to do that?
Yes.
A hundred percent.
Um,
you know, I,
I do a show with Carolyn Prevo
and she takes,
she takes a lot of pride
that she's a full-time
school teacher and a
professional athlete at the same time.
Yeah.
Um, and I think it,
it means more to her when
she shows what she can do,
knowing she can't spend
full time being an athlete.
Right.
Do you ever get that sense of pride?
I think she got a phone call.
Maybe.
There we go.
I have your back.
Callista.
Oh, no.
We have lost Calista for a second.
Hopefully she'll make it back in.
So if you've missed today,
we had Saxon Pancheck on
right before this.
That's available out there now.
We're going to be
interviewing Kyra Milligan
this afternoon at 4 p.m.
Eastern time.
Be sure to check that one out.
We also interviewed Aaliyah Miller.
Oh, we have a second screen.
And there she is.
Sorry about that.
Okay.
I am going to kick your
other... There we go.
Computer just completely died on me.
Okay.
Yeah,
just went to a circle thing in black.
I don't even remember what I was saying.
I was just running down
promos for the show while
you were walking back on.
It was about working
full-time job and training as well.
there a sense of pride that
you don't have the full
time the full day to train
and yet you're still very
very competitive yeah I
mean 100 I feel like it was
really hard too just when I
was a college student and I
was dedicating a lot of
time to school and training
um and it's tough too being
a coach as well like I'm on my feet for
six hours a day not
including training so it's
really really taxing on my
body um but I just think
that it kind of like when I
get out there I'm like you
worked really really hard
for this and no matter what
was kind of going on how
much you had to do you had
no excuses and it kind of
makes it like a little bit
like the reward a little
bit sweeter if that makes sense
Totally makes sense.
So the week of the comp,
you're going to be going to Knoxville.
Do you take time away from
your coaching job to kind
of like get the body ready for this?
Yeah.
Yeah.
I did that for quarterfinals as well.
I took almost the whole week
off from coaching just so I
could really focus on training.
I'll probably do the same thing.
I might coach a little bit.
I know I leave on Wednesday,
so I might coach a little
bit on Monday and Tuesday, but
Nothing crazy and just
really prioritize recovery, sleep,
making sure I'm doing all
of that because that's what's super,
super important.
So if you punch your ticket
to the CrossFit Games,
what kind of celebration
will that be like?
Oh, I mean,
probably going to cry just
because it's been such a long time,
but definitely going to go out.
gonna celebrate with my
family and my loved ones
that are there and have a
have a glass of prosecco
that's that's my drink okay
any food choice to to
celebrate I'm really into
sushi so I might have to do
a lot of sushi you and my
daughter everywhere my
daughter goes she looks for
like the sushi place yep I love it
And she's probably right around your age,
too.
She's 22?
Yep, 23.
Yeah, she'll be 23 in July.
Oh, nice.
So, yeah.
So,
do you have a big contingent heading
down to Knoxville?
Yeah.
Yeah, my...
My family is coming.
Got a couple friends coming as well.
So I'm super excited.
Most of the people that are
usually there to support me
are going to be down there as well.
So and then I have just the
whole kind of conquer crew
that's going to be there as well.
The team, my other training partner,
we have some people from
that gym coming down as well.
So I'm excited.
So who handles the accommodations?
Do you do that yourself or
do you have family member or?
My mom took care of it this year.
Thankfully.
Yeah.
Yeah.
I was a big weight lifted
off my shoulders.
Her just kind of like figuring things out,
but they usually stay on top of it.
So as always,
it's been a blast having you on.
We'll be there rooting for you.
Thank you.
And can't wait to see what you do.
Hope this is the year.
You've been so close.
It's bound to happen.
Yep.
Yep.
Thank you so much for having me on.
Just go up to tea and be like,
this is my house.
Yeah, exactly.
Well,
thank you everybody that's in the chat.
It's been a blast hanging
out with you today and
we'll see everybody next
time on the Clydesdale
media podcast where we are
featuring the athletes of
the 2024 CrossFit semifinals.
Bye guys.