Subscribe
Share
Share
Embed
MVMNTFORLIFE discusses things that will allow you to stay moving throughout your life. The podcast hosts are JR Jaquay, a professional gymnastics coach with 31 years of experience and Level 2 CrossFit Trainer and co-host Kolby Krystofik, a certified Level 3 CrossFit Coach with a Sports Medicine degree from Pepperdine University and Owner of CrossFit affiliate Oxnard Movement.
Each week JR and Kolby will discuss modes of movements as well as support systems from data, fun fun conversations and special guests who are experts in their fields.
Weekly episodes begin airing January 2024.
JR (00:00)
see if we got this.
Welcome back. You are listening to the Movement for Life podcast.
Kolby Krystofik (00:23)
where we talk about ways to stay moving throughout our life.
JR (00:26)
I'm JR.
Kolby Krystofik (00:28)
And I am Colby. Welcome back. Here we are.
JR (00:30)
Welcome back to the show. We're back. It is a special week for us because we are starting what is known as the CrossFit Open. So those in the CrossFit realm know exactly what we're talking about. So today we're gonna talk about how we go through the Open, why it's special to us, and what we're doing in our gyms to create the buzz around it. But first, before we get started, we always like to start.
by talking about things that we did, our movement for the past week. So we'll start with you, Colby. What have you done the last week to work out to move?
Kolby Krystofik (01:10)
Yeah, I have actually been doing some repeat workouts from previous open weeks, which is always, you know, fun and a little nerve wracking at the same time because you remember specifically how much pain you're in when you do some of these workouts. And so you're like, wow, am I really going to do this again? So that's what I've been, I've probably repeated three or four, uh,
JR (01:18)
Getting ready.
We are.
Kolby Krystofik (01:40)
previous open workouts in the last week or so. So it's been fun.
JR (01:43)
Do you find that when you repeat them, you do better?
Kolby Krystofik (01:49)
Um, I not always the last three or four that I've, uh, repeated, I've beat just barely. I've repeated some from like 2015, 2016 and from like 2021, uh, 2020. Um, and I've, I've PR all of them, which is not, not normal. I don't normally PR all of those workouts. So it was great.
JR (02:14)
Nice.
Kolby Krystofik (02:15)
I'm also very sore from it. What have you been?
JR (02:16)
I bet, yeah. That kind of forces you to push yourself a little harder than I feel like in a normal class.
Kolby Krystofik (02:24)
Yeah, yeah, absolutely right.
JR (02:25)
Yeah, I also have been doing the same thing, doing some repeat workouts, been running, still running because we have our marathon coming up.
Kolby Krystofik (02:36)
you know i haven't been doing that
JR (02:36)
I know, I know you haven't. And I haven't been doing as much because I have been doing the repeat workouts and definitely have pulled back in the last couple of days. We are recording this on a Wednesday, the 29th. No, today's the 28th. Tomorrow, leap day is when this podcast will be released and we're just kind of gearing our bodies like a little, a little deload right now to get ready for the open.
Kolby Krystofik (02:57)
Oh yeah.
JR (03:07)
Um, but besides I've been doing more CrossFit and the running and just really trying to take care of my body, but I would feel really good about everything. So let's hope that I continue to feel this positive through the next three weeks. You may see my mental state, what's your way up and down through the week. So everybody pay attention because we will be recording every week in the next three weeks. Our normal podcast will, I'm sure we'll.
Kolby Krystofik (03:24)
haha
JR (03:34)
kind of talk about the open and how we feel, but we also have bonus content where we will be doing six podcasts in the next three weeks versus the three, because on Thursday evenings we will do a special podcast that breaks down the just released CrossFit Open Workout. We have special guests, friends of ours, also in the CrossFit realm, coaches, friends that we have known for a while and they're going to kind of...
Chime in and talk to us about the workout and how to attack it.
Kolby Krystofik (04:09)
Yeah, it's gonna be super fun. I'm really excited. We've got some really awesome guests coming on. And I don't know, 90 % of that, like having somebody that you admire and look up to, or is fun to talk to is always awesome to have on the show as well. So, what this is kind of, there's like a lot of hype, there's a lot of hype behind the open. I know we've been talking about a ton in class, but like in general,
JR (04:24)
Yes.
Yes.
Kolby Krystofik (04:40)
What is the open and why is it relevant maybe first in the CrossFit space and then why is it relevant in the overall fitness space too?
JR (04:52)
Well, I think let's start with why it's relevant in the fitness space. Because I like that question. It is an opportunity for us to kind of showcase all the things that we do. And if you are somebody who loves to work out and you see the people doing the CrossFit competitions online, you're either going to really gravitate and think, oh my gosh, like they do all.
Like they have a wide range of things that they do and it just looks almost impossible. Um, but I think more than anything, it really, it gives everybody an opportunity to, to see how fit people can actually be. And at all ages. And I think that is one of the most amazing things about if you watch the CrossFit Open, you can see 20 year olds, but you also see like,
50, 60 plus people doing these incredible things that most people would think is impossible at that age. You know, they're doing things that, you know, like I don't like, they would beat me if I was doing a workout against some of these, these, these 55, 60 plus, they're amazing. So I think it just goes to show that if you continue moving at an older age, it doesn't matter like age, as long as you're moving, you can be.
young at heart, like young in the mind and you can accomplish so many things. I think that's the biggest message that we can come away from this is just keep moving throughout your life. Hey, keep moving throughout your life. Wow. Um, but in CrossFit specifically, it is a real community based event at the heart of the CrossFit Open. This is meant to bring your communities together and
Kolby Krystofik (06:33)
Whoa, imagine that.
JR (06:47)
in a specific gym, it gives a great opportunity for the AM people and the PM people to kind of come together. And whether you do a Friday night lights or you do a Saturday morning showcase, everybody gets to at one point in time, be together and cheer each other on. And you really see the support system that you have in the gym. And it's really special to see somebody who normally would come at a 6 a .m. class, change their entire schedule for three weeks to come.
in the evening when they would never otherwise work out and be paired up with somebody, either someone's counting, scoring for them, or they're doing the same for the other. Just that interaction and that camaraderie and like the support that you receive, it's amazing. It's my favorite, this is my favorite time of the year, more so than Christmas, because it's all I can talk about, leading up to it, I'm just obsessed with it, and you know, I just love the spirit behind it.
Kolby Krystofik (07:40)
Hahaha
JR (07:46)
And there's always special moments from every year that stick with me. And I'm sure you feel the same way though.
Kolby Krystofik (07:56)
Totally, yeah. I think from a fitness overall perspective, I think it's competitive in the sense of the largest participated in competition in the world. At one point, there was over 400 ,000 people signed up to do the open around the world, which means all of these people are doing the same workout for...
three weeks or it used to be five weeks in a row, which is a pretty huge feat in and of itself to think that, hey, at any given event, I'm not sure. What's a comparable thing is maybe like a marathon, like largest marathons.
JR (08:41)
I mean, if we are comparing the participation worldwide into one single event, I don't know if there's anything that we could really compare it to. I guess we should for anybody who's not in the CrossFit space. Colby, why don't you tell us exactly what the CrossFit Open is and what it serves as a purpose for our community.
Kolby Krystofik (09:07)
Um, yeah, so the open is a three week competition style, um, where CrossFit headquarters releases three different workouts on Thursdays and you have three days to complete that workout. Um, they also re release, um, modified versions, adaptive versions of those workouts too, in order to encourage as much participation as they possibly can.
You then have a couple of different ways to participate in this competition. You can participate unaffiliated. You could be not doing CrossFit or know anybody at a CrossFit gym and you can film all of your videos and upload them to this website and you could submit your scores. You could also, which is probably this next part is how 97 % of everybody does it, 98 % of everybody does it.
as you can come into a CrossFit affiliate and you can participate in these workouts for the three weeks. Typically, every gym is gonna have some, just like you said, some protocol for how they have their space do these workouts. For us, it's gonna be a Friday night lights, but also all day Friday in classes and Saturday, we're gonna be doing these workouts anyways. So even if you can't make a Friday night,
any of the times that you can be doing this, you could do it. Then your score gets submitted and it gets put in and it lives forever on the CrossFit database. The goal of this competition for the elite elite is to move on to the next stage, which I would say less than 1 % of people are moving into that final stage, which is the CrossFit Games. But this is the
the widest funnel for all of us to do some sort of competition that's on the same level as everybody else. So we, we are all competing, doing the same workouts as this, the top top people, which is a very, also a very unique thing in our space. Nowhere else can you like go to a basketball tournament and you're playing like with LeBron James and you know, Joe Schmo from down the street. Um, so there's a, a very cool, um,
JR (11:25)
It's true. Yeah. I didn't think about that.
Kolby Krystofik (11:33)
you know, similarity of like, Oh man, I did the same workout that Matt Frazier did, or that Justin Maderos did, or some somebody that we look up to as a professional athlete, you're like, I did that same workout. I might not have gotten the same score, but I did that same workout. So that's kind of cool as well. Um, and so after the open, like in the, in our gyms, we each run a competition and you get points for things and you compete against each other inside the gym to win.
you know, different prizes potentially or clout slash pride for your, your team, which is separate from the CrossFit, but all of the affiliates, not all, but most of the affiliates like to have something like this. And just like you said, like it's super exciting. Like it's most exciting, more than more exciting than Christmas, which I don't know, but sure. Maybe for you. I like Christmas.
JR (12:17)
Yeah. Yes. Yeah, for me. Yeah. Well, you made a good point because actually I'm trying to think there is no other sport where there's this opportunity for literally anybody to participate and you are participating with the elites. Now there's a couple different levels. There's a RX, which is going to be the.
the highest level of competition, then there's a scale, then now there's a foundations level. So literally anybody could do it. Like you could have a 20 year old, their parents and their grandparents all competing. You know, you're at different standards, different weights, but you could be competing in the same division as the fittest people in the world. And there's no other sport that has anything like that. I was thinking what in general, not even a sport, like the only thing I could even think of is like,
Fantasy football. That's like something that so many people are participating in anywhere and doing that like worldwide. But as an actual sport, no, there's nothing like this at all. And that's one of the things I think makes it so special is that you can say, Hey, I'm going to do this workout on Friday. And literally everybody in CrossFit all over the world are doing this. Yeah. Yeah. It's really, really cool.
Kolby Krystofik (13:21)
Participate again. Yeah.
is also doing that. Yeah, that's a very, very unique thing. I brought that up to somebody in class this week. I was like, why is this so special? Who else is doing this? And I was like, literally hundreds of thousands of people will be doing this workout Friday, Saturday, or Sunday this next week. And they're like,
JR (13:54)
Everyone.
And that's just the people who have officially signed up. Like there's way more people who are doing CrossFit who officially don't sign up who are also doing this workout.
Kolby Krystofik (14:10)
Yeah, absolutely. So there's, yeah, there's hundreds of thousands of people that are, that are doing this just like you are. Um, and they're like, wow, that's actually kind of cool. Yeah, it is kind of cool that we're all going to do the same workouts.
JR (14:21)
Yeah, that's awesome. So we are having what we call Friday night lights in our gym. You kind of touched on our in -house competition, the way that we put a little more stakes into it, because the reality is, like you said, only 10 to 25 % of the population are going to move on to the next stage, which is called the quarterfinals. But we want to make this special to all of our members. And a majority of our members don't care about moving on to any other stage.
just to kind of get them participating in this event is our main goal. So you've created an intramural games, you call it, and you want to explain like how you break down, you have some teams and maybe a couple highlight points of how people can earn points for teams and really at the end, what's the final outcome would be.
Kolby Krystofik (14:57)
Absolutely, 100%.
What's the goal? Yeah. Um, so the, the goal with this too is you could kind of think of this, um, as somebody signing up for a 5k or a half marathon. And it's not that they haven't done a 5k or a half marathon before. Like if they're going to run a 5k in a race, like they've probably run 5k before, but signing up for an event slash competition feels drastically different.
And for most, like that is the idea for most people for us is like, Hey, somebody who's maybe never been in a competitive format for something gets to experience for the first time what it's like to feel some competitiveness. Um, you know, I've never participated in sports. I've never been in competitions before. What does that feel like? And, and how do I respond to it? So everybody gets placed on a team. Um, we split into two different teams. We've got a red.
Oxnard Red Team, woo -woo, and a Movement Black Team.
JR (16:13)
Yep.
Boo!
Kolby Krystofik (16:21)
And we, you get points throughout the three weeks for different things. And because participation is, is our, um, our focus, you get one point for doing the workout at any point during the weekend. You get a second point for doing that workout during Friday night lights. So incentivizes people to come to Friday night lights and participate. Then some other like highlights for points, um, is.
you can get points for PRing something. So a personal record in something will get you points for your team. So if you've done something or you do something that night or that day that you've never done before, you're contributing to your team. So you're not necessarily thinking, oh, I have to be the best person to get points. I have to just be better than myself to get points, which is a really
JR (17:09)
Yes. Oh, I have not explained it that way before. That's great. Yeah. Yeah.
Kolby Krystofik (17:15)
Um, which is a really fun, you know, thought process of like, I don't have to be the best in the competition, but if I can be better than myself or like where I was yesterday, then I'm getting points or contributing to my team. Um, the top athletes in the RX division will also get some points as well. Um, they'll get five, four, and three for both the male and the female side for that. Um, and then we also have some fun, like side points as well.
JR (17:23)
Yeah.
Kolby Krystofik (17:44)
Things like the most judgmental, so the person who judges the most people throughout the three weeks will get some extra points for their team. We have the rookie of the year will get some extra points for the team. So it's the person who has never done it before but signs up and we feel like they performed the best for their first year. We'll get some points for their team. And then the person that exemplifies what we call the spirit of the open, somebody who's...
you know, constantly encouraging, helping clean up, help put things away, helping athletes, um, get through their competition, cheering for them, being positive. Um, they're going to get some points for their team too. So, and then there's some other ways like signing up for the games on the games .crossfit .com website. You can get some points for your team and then doing the judge's course as well. The judge's course is not a requirement, but it'll help you understand, Hey, how are some of the, um,
how are some of the points performance or the requirements laid out and measured? Like that's not something that we, yeah, standards, but it's not something that we typically talk about inside group classes, but it'll help explain some things when you see them in competition. And so doing that, we incentivize doing that judge's course. So you can kind of understand a little bit better of a picture of like, why do we do this in this movement? Like what are they asking for in that movement? So yeah, that's kind of how we do it. And then the,
JR (18:46)
Yeah, the standards.
Kolby Krystofik (19:11)
We'll tally up points over the course of the three weeks. We'll make announcements every single week. We have raffle prizes that we give away every single week. And then at the end of the three weeks, the big goal is to get a big banner with your name on it. The winning team gets a pizza party. Just kidding. They get a big banner with their name, all of the names, the coaches and all of the athletes, and it hangs on the wall forever in the gym.
JR (19:26)
Yes.
Kolby Krystofik (19:42)
I'm sad to say that my name is not on a stinkin' banner.
JR (19:48)
He has not yet been on the winning team, but this year I'm here and we're on a team together. We're leading a team with who's the other coaches in our group.
Kolby Krystofik (19:56)
Yeah.
We have Eric Baldwin and Nikki.
JR (20:04)
Oh yeah, yeah, done.
We're looking to bring the red to the winning side this year.
Kolby Krystofik (20:09)
so it's gonna be fun.
Absolutely needs to happen. I'm going home. So I recruited JR to be on my team.
JR (20:19)
You know, like you made a really good point earlier when you talked about there are some people and we've talked about this on previous episodes where there's a lot of folks in CrossFit who never were athletes. So they never, not only did they never play sports or anything physical like that on a team, but they also, I never thought about it, had been in a competition setting before. And this could be the very first time.
they've ever been in a situation and when you're doing the open, you are doing a workout and someone is judging you. They're literally standing next to you just like you would see on TV and they're counting every rep and if you don't hit the standard, then they will know rep you if you keep doing it and it is though they are doing the same, basically the same thing. They're just coming to work out, right? But when you put people in a situation,
Kolby Krystofik (20:48)
Yeah.
JR (21:16)
a competition style, things change folks. It's not the same. Like you have this anxiety, this butterflies in your stomach, you get nervous and it is, it is such a, for me, I really do love that. I think that I tend to do better in a format like that where there's a lot of people yelling and cheering versus just like I'm doing it, you know, in a class, but I never thought about for some people, this is going to be their.
first experience ever being in some kind of competition, quote unquote, I have air quotes here, because it is just for fun. Like, you know, like it's a low stakes, all for fun. It's about being supportive, but it's introducing something that they've never done. And they're going to find out a lot about themselves during this three weeks.
Kolby Krystofik (22:01)
And the... Yeah.
Yeah. And I think at the end of the day for, again, for all of us who enter into competitions, it is for fun. Like the end goal is fun. Um, we talk about this in old episode two is like, man, how do I stick to something? And it's gotta be fun. Like that's one of the biggest ways is it's gotta be fun. Um, so if, if I'm entering into something and I, and it stops being fun,
JR (22:14)
It should be for fun.
It'll be fun.
Kolby Krystofik (22:37)
Like it's, it's not worth it. Like we want to do something like this. Maybe it's a little bit nerve wracking. Maybe it's a little bit, but the end goal is like, Hey, we walked out of there and I was like, Whoa, that was fun. Like I got my heart rate up or like I was nervous about it. And like, I want to have fun. Like it's not to get down on ourselves and think, Oh my gosh, I did so poorly. I didn't like, I could have done better. So and so beat me. Like it's not about any of that. It's like, Hey, I want to, I want to have fun in this competition.
JR (22:47)
Right.
Right. I'm going to keep that in mind during my, my three weeks.
Kolby Krystofik (23:11)
I mean you could still make it miserable like go as hard as you possibly can get nervous like do your best but also like you get we gotta have fun you gotta have fun because because you know the only I think in my opinion the only person that should necessarily be thinking is this fun or not is somebody whose livelihood depends on it and if they're trying to win money then like it it
It becomes sure they can have fun, but it becomes like less fun. It's like, hey, it's my job. I have to do well. I need to do well. Everything needs to come together so that this culminates in me winning money so I can provide for my family. At that point, you're like, go for it. Like, rip your hands, you know, hurt yourself, do your back, whatever you need to do to provide. Yeah, still don't hurt yourself. But whatever you gotta do to provide for your family, like provide for your family. So everybody else is like, have fun.
JR (23:57)
Don't hurt yourself.
Yeah. Okay. So in thinking of past opens, is there a specific memory that you have that just kind of jumps out at you as a special memory?
Kolby Krystofik (24:19)
Yeah, man. For whatever reason, the special memories are always with being inspired by older athletes. I remember helping a gal, I used to work at a gym in Malibu, across from Malibu, Lori Nelson. She was in a 60 plus category and she made it to the games in like 2012, I believe.
And I helped her go through the quarterfinals, age group quarterfinals for a couple of years and watching some of the things that she could do and strategizing with her in her 60s was just literally, you can't forget it. And it was so much fun and so super cool. And like on that same page, my mom got into it in her late to mid 50s and...
during the open, even though she was not here with me, I'm in California, she's in Arizona, getting to talk strategy every single week with my mom and have her test and review or she did a workout and said, hey, this is how I felt, this is what was going on and we made a plan to redo some things and have them see what was their best. It was super, super inspiring and extremely memorable. I can't forget.
that stuff because it's like, it doesn't matter if you're 21 or 55 or 65, like you can still do a lot of this stuff. And like it's a, it's a mindset, it's a lifestyle. Like, Hey, if I'm going to be competitive and having fun and active at 21, like I can do that at 55. I can do that at 65. I don't have to say now I'm frail and fragile and I can't do that anymore. So that's.
JR (26:07)
I was gonna actually ask if we were gonna have a special guest appearance by your mom, because I think that would be so amazing to have your mom here and you guys do an open workout together. You need to schedule this.
Kolby Krystofik (26:23)
I know. I wish she would come out. She is doing Do The Open. I wish she would come out for The Open. But maybe we have her out on the podcast at some point in the future. That'd be a fun episode too.
JR (26:26)
Come on, mom.
Yes, oh my God, yes. We have to do this. Yeah, that's a great idea.
Kolby Krystofik (26:40)
What about you? Give me something memorable. I know you've probably got dozens of memorable stuff.
JR (26:43)
Got a lot. Um, well, if I speaking to your point, working with somebody and seeing them progress is always going to be more satisfying than anything that I could ever do. Um, I know what I can do. I know my limits and when I work with somebody else and they push past what they believe that they can do, but
I've always known that they could do and seeing that kind of like moment where like, Oh my gosh, like it's registering that I'm actually pretty good at something. I'm actually making progress and they kind of have a light bulb that goes off. And this particular person, her name is Lee Reyes. And during the, the open where we were coming back from COVID and you know, we were allowed inside, but at that point we were supposed to be wearing masks and there were all these mandates.
it was a really difficult year to try to come in. And when you are, you know, moving your engine as fast as you can go and you can barely breathe as it is, it becomes almost impossible to be at your full capacity trying to wear a mask. But you know, we're in California, we were trying to follow the rules and the guidelines. So this particular client I had been doing private lessons with for a little while they came in and
they had done some lifting, but just, she kind of just had, had a natural ability to lift. And there was a sequence during that open. And I actually just saw it. I saw it in some program where we did the deadlift, clean, hang clean to jerk. And she just kept PRing over and over again in like seven minutes, I think you got. And we,
Kolby Krystofik (28:25)
Yeah.
Deadlift, hang clean. Yep.
JR (28:38)
I have a mask on and I'm judging her and in the video, you can see me just jumping up and down because she just kept going and she kept hitting stuff and so she was PRing like her power clean, her hand clean, her jerk, add more weight, go again and I'm just like jumping up and down and her mask is like wet because she's breathing so heavy. She has a mask on, I have a mask on, we're just jumping up and down and that's like, it will appear in my memories on Facebook I'm sure in the next couple days and it's the best.
Kolby Krystofik (28:57)
haha
JR (29:06)
moment during the open that I've ever experienced. And it wasn't even I didn't do anything. I'm just there with her. And she's just showing like the spirit of what this is about, about, oh, my gosh, like, I can do this. And that will always be probably the most special. I mean, when you make a connection with somebody that you're working with, and they start to break through the barriers and like the limitations their minds have given them.
Kolby Krystofik (29:12)
for you, yeah.
JR (29:34)
It's so special, but I also will say like personally, like for me, the first time I finished an open workout was probably my most special workout, my, my special open memory. And it was the workout where we had, I think it was in the 2019 open where we had the, the a hundred wall balls, a hundred calories on the rower, 20 muscle ups, something like that.
And you could partition them any way you wanted. So everybody came out doing their own strategy based on what their strengths were. And that was the first open workout where I finished. And had I been set to a very specific order, I would not have been able to finish that. Like if they had asked me to do all the wall balls first, then all the calories and all the muscle ups wouldn't have been able to do it. But I jumped up and I did, I think like 12 or 14 muscle ups in a row.
Kolby Krystofik (30:04)
Okay.
Got it.
Oh nice.
JR (30:34)
And then I would just do like 10 to 15 wall balls. When I got tired, I go to the rower and I do whatever calories and my rest would be like one muscle up in between. And I was able to finish that. Yeah. But like that's, I always love those special PR moments from other people. That's the best.
Kolby Krystofik (30:35)
Whoa.
Finish that workout.
I want I think last thing I want to know some special moments from from you Is there any other that that was one of them? Is there anything else that sticks out to you for you from your experience or your doing of the open like how many many years have you done it? Do you have any other memories from yourself that you're like? Oh, man, that was I do remember that was miserable or that was fun?
JR (31:12)
Hmm.
Uh, I've been doing this. I think this is my seventh, maybe my eighth of the look. My, I think it's my seventh open that I will be participating in. And just recently we've been redoing workouts that, you know, it's sparking memories and I tend to do better. The more times I do a workout, obviously I'm going to do better at it. Um, even if we're doing this in the three day span, if I do a workout and you know, like,
Kolby Krystofik (31:26)
Okay.
JR (31:47)
I should mention that I tend to work out at between 10 a .m. and 1 p .m. every day. That's when I like to work out. That's when I feel like I'm at my best. But when we do Friday Night Lights as coaches, we're, you know, we're going in and we're participating in the open. We usually will do like a coach's heat and it's at not the most optimum time for myself because I just don't like working out at nights.
Kolby Krystofik (32:11)
Hmm. Yeah.
JR (32:13)
So if I'm working out at 5 .30 or six, I'm at a disadvantage already because I'm already very, very tired. I've always been up since 4 .30 or five because I work early. So it's really tough for me. Um, and I will usually end up having to do the workout later on in the weekend. And I will always do much better because if I can know where the pain's coming, I can decompartmentalize it. Um, but they all hurt and I don't, I can't really think of any that I specifically remember just was miserable. Um,
I tend to black out a little bit and drool a lot. So you're gonna see, you're gonna see this, you're gonna see, you know, because we've not done this together yet. How I go to a different place. But no, I mean, I have like, memories, like I've always done a lot of videoing and pictures. And every year something comes up and I have no recollection of that moment in time. Like, I don't remember. Like, there's this one funny picture of one of my friends from the other gym who
Kolby Krystofik (32:46)
I did see some video of you.
JR (33:11)
would always judge me and I have my hands on my knees and I'm kind of crouched over and I just look like I'm about to die and her arms are up in the air like what are you doing and someone took a picture and it's like you know that's that's the open for me basically but yeah.
Kolby Krystofik (33:24)
It's a good moment, yeah. I distinctly remember my first open workout was in 2012. It was the seven minutes of burpees. That really sucked, but I had just started CrossFit probably like a couple months ago and I was like, oh, I feel good about this. I could probably be pretty good at this. And then I think the next workout,
had like snatches and burpees in it. And it was like 30 snatches at 95 pounds, 30 burpees, 20 snatches at 135, 20 burpees, 10 snatches at 155, 10 burpees, like something like that. And I did like the 30 snatches at 95 pounds and the 30 burpees like super fast.
JR (34:19)
Right.
Kolby Krystofik (34:20)
and it was like a 13 minute cap and I couldn't do a single snatch at 135. That was like my first experience of like, wait, what? Like I just went, I did that in two minutes and then I can't move on. Like I couldn't do anything. That was my first experience of like, oh, not only do you have to be like good cardio wise, but you also have to have build skills. You also have to build strength in order to do well in these endeavors.
JR (34:23)
Right? Same.
Yep. That's right.
Yes.
Kolby Krystofik (34:50)
So that was a really fun memory for me. I also remember being competitive at some point and in 2000, like around the 15, 16 range, I ended up placing like three, 310th or like 290 something in the Southern California region, which was like my best placing that I've ever placed. I,
I was like super proud of that, but that was also a tipping point or a turning point for me to be like, Hey, I should not take this so seriously and I should have more fun with it. Um,
JR (35:30)
Yeah. It's easy to get wrapped up in it. And then as a competitive person, especially someone who's done sports before, we get in that mindset of how maybe we were when we competed and it can turn into something that becomes not so fun very quickly. If you don't have the right folks around you to support you, if you don't have people to kind of just ground you. And I'm that person. Like I...
I always want to do the very best. So I get disappointed in myself if I don't do well. And, you know, I, I always have to stop for a moment because if I had an athlete that acted that way, I would have to remind them, listen, like you're, you're improving, you're doing a good job. That's what matters versus how I have almost unrealistic. I don't want to say unrealistic expectations. I just always think that I could have done better.
Kolby Krystofik (36:24)
Yeah, super high expectations. Cool. Love it.
JR (36:25)
Yeah. Awesome. Woo. Yeah.
Kolby Krystofik (36:30)
Excited, pumped up. I'll have to remind you that this is for fun, JR.
JR (36:33)
You're gonna have to like right before we go, you're gonna have to look over at me or in the middle of a workout when you see my dead face and like this is supposed to be for fun. Smile. Okay, so before we leave, I know that you've been waiting for your prediction. Do you have a prediction for this workout?
Kolby Krystofik (36:43)
I'll be like.
Smile.
I don't have a prediction. I've been trying to like look as much other people as we possibly can, but my prediction is gonna be extremely simple. I have a feeling it's gonna be like burpees and step ups. That's my prediction. And it's gonna be, I think maybe like an ascending ladder or even a burpee and a get over.
JR (36:56)
Come on.
Kolby Krystofik (37:22)
something like a get over on a box where you don't necessarily have to jump on the box. You can get over the box however you'd like. Um, that's, that's going to be my prediction. I'm thinking like 12, 12 to 14 minutes. Um, I think it's going to be an AMRAP style. Um, and I think it's going to be set reps. I don't think it's going to be ascending or descending. I think it'll be set reps.
JR (37:44)
Okay. My guess was if I'm remembering correctly, I think I put 27, 21, 15, nine, six of burpee box jump overs. And after every round of burpee box jump overs, it's 10, 50 foot shuttle runs, 15 minute time cap.
Kolby Krystofik (38:05)
Wow, very similar. Okay.
JR (38:08)
Yeah, I mean. I want that. That's what I want to happen. But you know, I feel like that's actually that's. That's probably a little too intricate, intricate for the first workout. It's probably going to be even simpler than that. What was the first workout last year? Do you remember?
Kolby Krystofik (38:15)
Hahaha!
I don't remember 2023. We just did it too and I don't remember what it was. I think it maybe was a repeat last year.
JR (38:39)
Okay, well, regardless, we're gonna end up doing it. It's gonna be fun. I'm gonna smile and it's gonna be really great. And then we're gonna do a coaches heat. So it'll be a great opportunity for the members to see all the coaches die because we're so used to they're so used to just seeing us in the gym leading and it's a good opportunity for them to judge us and kind of give us a little hell. Yep.
Kolby Krystofik (38:47)
It is.
Yeah, it's gonna be fun.
JR (39:08)
All right, so remember we have, I'm sorry. Yeah, so we are releasing this podcast Thursday morning. So happy Thursday morning, everybody. Tonight we will be releasing our second podcast. Um, our first guest is Vince Pavia and he will be kind of breaking down the workout with us. It will have been introduced to the world by them.
Kolby Krystofik (39:11)
We'll see you on Thursday. We'll see you on Thursday because Thursday morning, Thursday night.
JR (39:36)
And we're going to give you guys strategies on how to approach this. I'm sure, you know, the way that you will look at approaching it may be different than how Vince will approach it. And then we're just kind of break it down and hopefully it'll give everybody some tips on how to be the most successful, but also just like maybe alleviate any kind of butterflies or nerves they have about it. Yeah. All right. Until tonight, everybody have a great day and
Kolby Krystofik (40:00)
Sure. Sweet.
JR (40:06)
We will talk to you later.
Kolby Krystofik (40:09)
Bye bye.
JR (40:23)
I'm...