Jack Farlow, CrossFit's Strongest Athlete

CrossFit's premiere off-season events are right around the corner, and we had a chance to sit down with Jack Farlow qualifier of the Rogue Invitational.

Jack is one of CrossFit's rising stars and quite possibly the strongest CrossFit competitor!

Jack has had a breakout year making waves at the Atlas Games with a Worldwide top score of 347lb complex! 

He's been busy competing on the competition floor at CanWest and CanEast and now gears up for the Rogue Invitational to throwdown with some top athletes, including; Fittest Man on Earth Justin Medeiros, Patrick Vellner, Noah Ohlsen, Saxon Panchik and 15 other male athletes.

We sat down with Jack and discussed; how he started in CrossFit, how his fitness has changed over the years, how important strength is at a young age and how valuable nutrition has been for him as he has grown through the sport.

We also find out who wins in the gym between Jack and Emma Lawson!

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Transcript

Chad [0:24 - 0:38]
Welcome to the Living the Fit Life podcast, Episode 61. I'm your host, Chad Mueller and what an episode we have today. First off excited to welcome Coach ADJ hot off the summer of endurance and I know he's got a big race coming up, but what's up buddy? How's it going dude?

Adam [0:39 - 0:58]
Not much, not much. Been a good summer. Been busy. Haven't had time to sit down with you and chat at all. But yeah, things are good. Things are good. Finally, I'm gonna finish off this endurance season end of october. So excited for that.

Chad [0:59 - 1:12]
Yeah, we had uh endurance podcast with jess on the, with her Ironman one recently and I'm sure we'll do another episode with you after your, what's, what's the race you're doing and when is it two weeks from now? Right,

Adam [1:12 - 1:50]
yeah, I should get a season recap episode just to talk about all the craziness I don't have, I don't have quite the accolades that jess has. So it's not as exciting, but the race that we're going to is in Saint George Utah, which is like southern Utah close to Arizona in the desert and flying to Vegas and then go up from there. So super cool race. Super cool venue. It's technically the Iron Man half Ironman World Championships they take all the top athletes

Adam [1:51 - 2:20]
of the races in the past year and then they put them all on one course, so they can all try to hunt each other down for 55 hours. So it should be super cool. First time going to like a World Championship event for that. So it's like, I would say when you go from the open maybe to like the quarters or the semis all of a sudden, like your, you know, your competition is, everyone is at, at, at a crazy high level. So it's pretty cool.

Chad [2:21 - 2:41]
Yeah. Cool. That's awesome. Yeah. And I mean our community, we have sort of half endurance, have crossfit, so we kind of flip flop between conversations, but we'll talk endurance in an upcoming episode. We're going to talk crossfit today. Um, and super lucky to have, uh, the sports, one of the sport's brightest stars, Jack Farlow on the call. How's it going, Jack

Jack [2:43 - 2:44]
Good. How are you guys?

Chad [2:47 - 2:49]
Great man, Great. It's been a big year for you, eh,

Jack [2:50 - 2:55]
has been pretty big. Yeah, getting bigger too, by the looks of it. So that's good.

Chad [2:57 - 3:23]
Yeah. And for obviously you went to, yeah, those games, you finished ninth there with some success and maybe some heart heartbreak, but we'll get into that a bit more later. You went to the Canwest comp, which you finished fourth, you went to the Candies comp recently, which you finished first in the middle of all that, you were training with the champ Tia Clair Toomey and then you're on your way to the Rogue invitational in a few weeks. So it sounds like a pretty good resume for 2022.

Jack [3:24 - 3:33]
Yeah, good path for sure. I mean road will be sweet and that was totally kind of out of the blue. Didn't really train for it just happened. So yeah,

Chad [3:36 - 4:00]
so so like I have to ask one of my first questions because like what does, what does your season look like? Because I know obviously the goal is to the end goal is to make the crossfit games and there's a season structure in that place. But in cases where you don't make it to the Crossfit games, like did you get an off season this year? Did you kind of just fill it up with all these sort of different comps? And then sort of surprised to get an invitation of the Rogue invitational. How'd you break out your season?

Jack [4:01 - 4:41]
Yeah, I view uh I kind of view the end of last season as mike and West. So I mean idea that would have been at the games last year that didn't happen. So then kind of Canwest turned into the season finale and then hit the reset button for a little bit and now I'm kind of into the 2020 to 23 season and I guess the goal without was to get some competition experience in. Um so I did the road qualifier just not really thinking that that was actually gonna happen, but then I felt the workouts were going pretty well and sure enough it happened so yeah, so that's kind of the start of 2022 23 in my eyes for me,

Chad [4:45 - 4:50]
that's what I did. So good. And how did you get the like where the rogue invitation will come from?

Jack [4:51 - 5:46]
Um I've never been very good at qualifier things um at least not the open and last year water pollution qualifier so I figured it wouldn't hurt to get that in just as a qualifier experience and even when those workouts came out I hated them so much. I was like man, I didn't even want to do this like I zero hope of even making myself look good in the qualifier. Um But yeah it was, it was, it was a weird experience. I just did the first one, I like went well paced it well and then I started feeling good about them. Kind of just kept building on itself. Um And then yeah, I think by the time I finished the fifth one I was like, I think I have a chance uh submitted my scores but they didn't look good enough. So that night at like eight PM I went back and redid the workout and ended up that was my best one that I redid so I shaved like a minute and a half and that was more than enough

Chad [5:48 - 5:50]
clutch,

Jack [5:53 - 6:22]
was the that was row handstand, strict handstand push ups, it was like 30 cows and then 9, 12, 15 up to 21 of strict handstand pushups. So the first time I did it, I uh kind of was just pacing the row enough that I felt like I could really attack the wall. Uh and then the second time I kind of just took out that pacing element and then so ended up growing like 100 and 5200 cows an hour faster. And for some reason my handstand push ups were just way better too, so

Chad [6:26 - 6:27]
kids showed up.

Chad [6:29 - 6:32]
man congrats man, it's gonna be super excited to see

Adam [6:32 - 6:39]
a workout that probably wouldn't have been like super strong for you in the past, but now you're kind of attacking these

Jack [6:39 - 6:41]
like pacing,

Adam [6:41 - 6:44]
conditioning, gymnastics.

Jack [6:46 - 6:55]
Yeah. Hanson pushups have like weirdly turned from my worst movement to a top three in like a year, so um yeah, here we are,

Chad [7:10 - 7:21]
all good, all good, we'll find our way, you know, I just, I was gonna say, you know, definitely jump into some of the comments but I did wanna kind of get more of a sort of a foundational story, so how old are you now,

Jack [7:23 - 7:24]
20

Chad [7:26 - 7:28]
And when did you start CrossFit?

Jack [7:29 - 8:36]
Um I don't know, it's a bit blurry, I think I maybe walked into across the gym for the first time when I was 12 um maybe even 11, but that was kind of just the teens class, like during the summer for like three classes a week maybe um and I liked it but definitely no passion for it and then I'd say I really started in 2014 or maybe 15 and that was the first year of the teenage games um and that was in Carson, I just remember watching that uh it was kind of perfect timing. My sister and brother in law just moved back from Seattle and they're like at the time they were pretty hardcore cross fitters, gym in their garage and all that good stuff, so I was just spending the week with them having the gym in the garage while watching the teenage games is like the perfect concoction to get a young guy going. So ever since then uh just kind of going with the goal in mind of like wanting to do what I saw them do that weekend and then obviously that progresses to no longer being in the teenage division and yeah,

Chad [8:40 - 8:45]
That's pretty cool story. What, what got you into crossfit in 2012, like what brought you to across the gym,

Jack [8:46 - 8:54]
Same thing, my sister and brother in law, they were super into it, they owned a gym in Seattle and they kind of just spread the word, so we thought we'd go try it out.

Chad [8:55 - 9:02]
Okay. Sweet. Okay. Family connections. Okay, that's an easy one. So at that time, like when you're watching,

Chad [9:03 - 9:09]
I guess when you're growing up, like were you involved in other sports leading up to that or during that period?

Jack [9:09 - 10:06]
Yeah, hockey was my main one, but like I, I played a little bit of everything baseball across like at school. I, you name it, I was on the sports team, so definitely, uh, an athletic background. And then kind of, when I started crossfit, everyone kind of assumed, uh, that you're doing it to get better at your sport, which makes sense. And I kind of just nodded along because I didn't really feel comfortable telling people like, oh no, I want to go to the Crossfit games when I'm like a little chubby 14 year old kid. But eventually that passion kind of grew for hockey. I remember one time being in the playoffs were the first seed team playing like the eighth. So like should be an easy win. But it was, it was looking grim there for a second and I just was on the bench watching things like, well, uh, he opens like a month away, so just more training time if we lose, but we didn't. So it was all good. But that's when I kind of knew it was time to shift focus a little,

Chad [10:11 - 10:25]
when did you? Um, so I guess when did you start going sort of full time taking crossfit? Pretty serious, like making it a significant, significant goal and you're kind of ditching other sports and you're kind of going full in.

Jack [10:26 - 11:28]
I said there were two kind of different jumps, so the first one was probably in grade 11 to 12, that's when I stopped playing, like rep hockey and I moved to just once a week, like house league with some friends. So um that was a mixture of like, priorities shifting to school and then also now have way more free time and so I was able to train a bit more. Um and I kind of kept that up, that was like maybe two sections a day, but uh whatever you want to go to a cottage for the weekend, like, who cares, I'll ditch training. Um and then that kind of so good enough training volume, but not so much of the dedication, I'd say. And then that kind of shifted when I started working with josh, that was two years ago. And now it's kind of like training is the priority. Obviously I'm still in school, so I gotta keep that up to a degree, but um like I'm willing to forgo other opportunities just to get like your training in for the day, So Kind of two big jumps there.

Chad [11:30 - 11:37]
No, that's cool. That's cool. And were you always, uh, did you feel you were always a strong athlete.

Jack [11:38 - 12:15]
Um I remember being young, like super young and I felt like I was dominant like on hot in hockey, like I was, I felt like I was the best part of the ice, like, you name it arm wrestling at school, like guaranteed win. And slowly that started to shift to like, now I can't keep up as well, there are some people that could beat me in arm wrestle and I got like, it was never fat, but like, definitely got a bit chubby. Um and then that kind of shifted back when I started working out, so I had it in me, but I think I lost it for a little bit.

Adam [12:17 - 12:23]
We'll give this guy his monster leg strength credit too. His hockey playing days.

Chad [12:27 - 13:10]
think so, yeah, like, I mean obviously at the end of games you put up a massive uh the lifting complex, you regularly post sort of big lifts and like toss around barbells and you you got uh explosive speed and obviously you're super strong guys. So like yeah, I guess, I guess it comes from like, you know, hockey and doing different things, maybe doing crossword early, I guess it comes down to like also timing and age, right? Like, I mean, I know a DJ we talked with a lot of times, just having strength at a young age is so much more important than Most other things, right? You can't really adding strength in the teenage years is so much easier than adding strength in your 20s and 30s.

Adam [13:12 - 13:38]
Yeah, exactly, if you, once you develop that explosive strength at a young age and then combine it with Jack's athleticism, then it's easier to maintain where when you're trying to develop it um takes so many years to do. So This young guy's got it, I didn't realize Jack's only 20 years old. Okay,

Chad [13:38 - 13:53]
so like when you're in the early times when you're jumping in the crossfit, like did you find it um like how how was those first few years, was it for you, like, you know, just did you pick it up pretty quickly? Did you feel like you're kind of advancing pretty quick or was it kind of a struggle for you?

Jack [13:53 - 14:44]
Um I think I was okay, like nothing special um in the times that I was saying I did it and like I didn't really have any purpose behind it, just kind of going a couple of times a week. Um Like I I could I had kipping pull ups and that was a big deal in like the teens class, but by no means was I like really excelling with it, I don't think um Yeah, and I'd say that was kind of the time where I was my athleticism hindered a little bit, so uh yeah, I don't think it was anything special, but definitely when I picked it up the second time and kind of started getting into it a bit more than very quickly. I saw like results, especially playing hockey, I mean like I said, I wasn't really doing it for that. But yeah, I just like you kind of felt like then you dictated the pace of the game and you weren't following along as much. So

Chad [14:46 - 15:13]
I'm sure you might get this question a lot in your future. But like do you have any advice for some young teens that are kind of like it it's pretty common, especially like in today's age of for most, you know, that's called 13-18 to be playing multiple sports or playing one sport like a lot. And obviously there's some sort of training that goes into that. Like would you have any advice for any sort of teens going through that like that might want to explore crossfit or maybe they should be exploring crossfit.

Jack [15:14 - 15:57]
Yeah, I think finding like a really good coach or a place to go is is the number one thing I like worked out in my garage by myself for 23 years and kind of just learn things through watching videos and like a bit of coaching in there. But having someone to actually watch you right from the get go is super big. And then I have this theory that the reason I'm I'm strong is because I just ate as a kid, like those, those fat years, like help me out. Uh So I think it's really important, like you definitely don't want to be under eating uh like if anything if anything pack a couple on but like just always be always be full. I think that's pretty big too.

Chad [15:59 - 16:02]
I love that coach D. J. And I can talk about that for a long time.

Adam [16:02 - 16:25]
Yes. Absolutely love that. Yeah. It's funny like some kids at a young age, their metabolism isn't firing yet but so they're they're they're always full or they're not hungry or they're whatever. But then yeah you get to those years where you just need to, once you hit puberty you just need to like pack it in right? Which is amazing. Yeah.

Chad [16:26 - 16:29]
Yeah just like that. I imagine you're burning so much energy too.

Jack [16:31 - 16:31]
Yeah.

Chad [16:31 - 16:39]
So like during those years like did you have any sort of idols or mentors like who are you watching when you're watching the games? Who was your

Jack [16:39 - 17:23]
Um rich was like the original guy I guess. I really started following. Like I would have watched a bit of the games in like 2012-13. But he was kind of the end of his time when I really started getting into it. So he was that guy then. And he was kind of the guy that I would always like try to be like whether that's like bending my arms early on the snatch to be like him or leaving my shoe's untied because I saw that that's what he was doing and training some good habits and bad, but he was the original guy. Um and then, you know, as people come in, I kind of start to like this guy or that guy, but Rich was definitely the first and that was probably a pretty solid role model to half.


Chad [17:25 - 17:35]
now, so now are you feeling a little bit of the celebrity factor now that you're kind of, you know, on the verge of, you know, being a games athlete, you're obviously

Chad [17:36 - 17:38]
rising star within the sport. Are you feeling any of that?

Jack [17:39 - 18:03]
Uh No, I don't think yet. Not yet. I think I'm still just kind of trying to break in uh maybe soon. There have been a couple of moments where like, oh that's kind of cool, like whatever, someone wants a picture, this, that's happened a couple of times, so that's always nice, but it still has that kind of shock factor for me whenever that happens. So I think until that stops, I still feel like I'm not quite there.

Chad [18:06 - 18:09]
Cool. Well I'll have to ask and jump in like, how was training with Tia

Jack [18:11 - 18:22]
that was, I mean it was pretty cool. She kind of wasn't in full swing like offseason mode, so it wasn't like, wow, look how good she is. Just because like, she

Jack [18:26 - 19:31]
yeah, so um yeah, like nothing, they're just, they're obviously, she's very good. Um but yeah, we did most of our training with Saxon because he's going to Rome as well, so um he was kind of ramping up for that. Um you know, we try not to be too competitive with it. Um but especially for me, like I don't have that much exposure to other kind of big name athletes on the men's side, like obviously training with them more often, but that's kind of harder to compare yourself. So I was kind of suddenly just like sizing myself up to him the whole weekend, like kind of seeing like, oh, what kind of cases is he holding? How fast is he going on this? Um So yeah, that was pretty eye opening. Um there were definitely things that I felt like, oh man, like I might actually be good and then there were some things where it's like, oh, this is why he's as good as he is, like, I, I don't have that in me right now to do that. So some positive and also like just kind of some reinforcing of like, yeah, we still got work to do.

Chad [19:35 - 20:31]
It's pretty cool man. It's pretty cool. It's, it's cool. I mean similar like any other sport, right? Like there's different levels within the sport right? And you get exposed to them at different milestones in the journey, so it's super cool that you kind of, you've unlocked the door right, you know, on the verge that you haven't made the games yet, but you're on the verge of it, so obviously you're at a certain tier right now and there's obviously a lot of room for you to, there's, there's a pretty big ceiling for you, so it's cool to see the journey you've been on so far for sure. So what, so tell us what have you, what has sort of training been like right now as you lead up to, which is probably one of the, you know, one of the bigger competitions you've done so far, obviously from the competition level and volume, I imagine, you know, the atlas games and semi finals would probably be similar, but how are you sort of training right now leading up to Rogue?

Jack [20:31 - 21:19]
Yeah, I don't really feel so much like I've been training for Rogue Up to now, like maybe on Saturdays or Sundays, we'll kind of do some more specific road prep, but during the week, like it's the same progressions I've been doing for like over a month now, kind of just building on running and biking and some swimming stuff too, and then like a couple of strength things here and there. So it's kinda kind of feels like basic training and then like I said on the weekend, sometimes we'll get a bit more Rogue bias kind of training in. Um But yeah, that's that's good in a way, I haven't thought too too much about it yet, so I got a couple of weeks, but definitely just building up kind of like my base what I need to be working on um and I'm sure that's only gonna help me at Rogue, so yeah,

Chad [21:24 - 21:42]
let's go, so like how is training um house training and fitness different like so as you were leading up to, let's say the Atlas games until now, like do you feel like you have dialed in certain weaknesses? Like you've been focusing on them for so much? And what are those?

Jack [21:43 - 22:39]
Um For sure, I think training last year was almost just getting a lot better at the things that I was already like pretty good at, but that you need to be really good at. Um and then I just kind of didn't have that engine to back it up, I felt like, so the goal so far this year has been to build that engine to back it up, so not so much work on like the finer details um but more just that kind of taking a step back and building up the engine, so that's what we've been doing a little bit of strength work here and there to just to kind of keep what I have um maybe even lose a little bit, that's fine, but um yeah, that's kind of in between now and pre atlas, so pre atlas would have been like a lot of handstand or like parallel, handstand pushups, high school gymnastics um and yeah, like I had all that, but now I can just, the capacity to do everything is just improving.

Chad [22:43 - 22:59]
No, it's cool. Yeah, and you're kind of saying like, handstand push ups that were weakness and other obviously one of your better movements, so it's it's really cool to see that you're actually getting like within, let's say, a year, eight months, you're actually progressing significantly.

Chad [23:03 - 23:15]
was gonna ask you, since Canwest, Can East, like, there's not much coverage of it. How do those events go for you? Like, did you learn a lot from those smaller events that you're gonna start bringing into sort of, the competition floor?

Jack [23:16 - 25:00]
Um I'd say so, I feel like going back to Atlas. Um I didn't really feel like myself there. I I don't know what, why not, Like, I I don't think it changed the result, but just like during the workout, the kind of, Headspace is I was in wasn't like attack mode other than the couple that I knew I was going to crush the ones that I felt like I was not going to do well and I kinda had self doubt the whole time, so I just didn't feel like myself there, I can East or Canwest rather really not that much better of a performance really, like fourth in that field versus eighth or ninth, However, you want to look at it at atlas really is not much better, but I can West, I definitely felt like myself like way better headspace. Um But that was at a time where like, I don't know, I took a couple of weeks off after atlas, you do maybe a couple of weeks of training and then you're competing at Canwest, so really not that much on the line in terms of like proving that your training is paying off. So then Candy's is a bit different because now I've been training for like two months since the start of the season. Built like working on all the things that I should be working on. And then when they released those workouts, I felt like a lot of them were things that like two months ago even I would have been like, man, that's not good. But now I was like, yeah, like I've done this enough. Um So Candy is just kind of just proving proving that it wasn't like a stacked field per se, but I mean everyone's gonna have their workouts that they can give you a run on. So it was good just to kind of compare there, see where I've gotten better and I was pretty happy with a lot of the performances, some of my, some of my event wins were things that I'm not very good at, it wasn't very good at. So that was good to

Adam [25:00 - 25:53]
see the progress, especially since, I mean, just over the past two years, I think watching you come in as a powerhouse and then I think what a lot of people don't see is like Jackson, not just a monster lifter, but I see this guy at the track all the time and I've seen him run a 20 minute five K. Um you know which it's hard, you know, to do either of those, let alone merge them into one. So to see all that hard work paying off, it's so cool because I feel like you, you know, especially now have built the engine, you have the strength and power, you put those high skills to the test and yeah, reaping the benefits have a good time, which is super cool.

Jack [25:54 - 26:10]
Yeah, I feel like strength is the thing that like I'll always have in my back pocket and engines. The thing that's like, like I can seasonally kind of build up to it obviously it it helps long term even what I'm doing now, but definitely like I can, I can get it up when I need, when it needs to be.

Adam [26:14 - 26:24]
Yeah, you're definitely more consistent with it now right? Where it was just kind of like an offseason thing in the past, but now you're like, you know, continuing to build

Jack [26:24 - 26:28]
it right? Exactly. Yeah, like I ditched the running leading up that list.

Chad [26:29 - 26:33]
What 25, sub 20 minutes

Adam [26:34 - 27:05]
isn't that? It's not like it's crazy and now you're running like at the track running two K intervals under four minutes a kilometer and like Yeah. Yeah, Well you guys are you guys are either like in the pool on the bike at the track or doing like 40 minute imams on the You know Rewer C2 bike skier every day every day. So your indians are just growing like crazy. Which is amazing.

Chad [27:09 - 27:22]
Yeah, that's gonna be one of the things that separates like sort of the elite cross fitters from the cross fitters, right? Like spending doing like a 40 minute imam on a bike or like two different machines, It's like average joe ain't doing that.

Adam [27:22 - 27:38]
Yeah, these guys train more just on the engine work than most people training, right? Plus than they do all their strength training, gymnastics, McCombs. So cool.

Chad [27:40 - 27:42]
Yes. So Jack do you do two sessions a day usually?

Jack [27:43 - 28:05]
Yeah, almost always. Um usually morning is yeah like that bike swim or run and maybe something else if it's if I'm already at the gym um And then yeah the afternoon usually has like a longer piece some lifting accessories, things like that and then I'll get still look a couple classic crossfit met cons in a week as well.

Chad [28:07 - 28:17]
Cool, cool. And so like what's your what's your sort of recovery plan, like how do you focus on recovery? What do you do active recovery days, do you just do different treatments? How do you mix that all in

Jack [28:18 - 29:09]
um Thursdays or Fridays is uh I guess active recovery so a swim and then like today at the gym I did like a 30 minute imam with just kind of like feel good move movements. So like row some body weight step up, things like that. Um and then Tuesday is completely off for me, so nothing going on there outside of kind of training time off. Uh I've put like a big emphasis on sleep this year, so I'm trying to be in bed for nine hours, whether that means I'm asleep for all nine, likely not, but like lights out and closing my eyes for nine hours. Um I see a physio, if something's like bugging me a little bit, I'm not like the biggest massage fan really, but then it's just maybe like 2030 minutes of stretching before bed every night.

Chad [29:13 - 29:16]
Cool. And have you, have you noticed like a big difference with the sleep?

Jack [29:17 - 29:40]
Yeah, for sure. You're just so much more alert and have so much more energy. Um I also got this um, this alarm clock that I heard fraser talking about that wakes you up with light and it's pretty soon, like you wake up just feeling ready to go. So next of two, I assume. But yeah, I'm feeling good because of

Chad [29:43 - 30:02]
Nice. Nice, That's cool. That's cool. And then, yeah, like obviously, um you were kind of talking about nutrition a little bit when you were younger, How has nutrition changed for you as you got more serious, like, you're a pretty big guy, you obviously work out multi times a day, Like, I'm assuming you're eating a ton of food,


Chad [30:03 - 30:07]
What does it look like? What does the day in the life of you know eating for you look like.

Jack [30:07 - 31:13]
Yeah back in the day like I never struggled to eat enough, which is crazy considering the amount like I do have to eat, a lot of people would probably think it's um it's un enjoyable but yeah like I love to eat. So um I'd say I really start dying within probably two years ago now, that's just like finding like a nutrition coach kind of macro tracking. Um And probably in the past two years I've only not tracked for like four weeks total. So pretty consistent with that um Depending on the time of year uh kinda changes how much I'm eating um Right now with so much longer endurance work, it's definitely higher a little bit. So I'm up near 5100 cows right now. Um But yeah that goes with like with all the like sugary things and easy to digest foods. Um It's it's not as much really chewing as you might think, but still a lot of volume. Um But yeah that goes down easy every day.

Chad [31:15 - 31:24]
What you go to like work out like easy digestible snack. Are you doing like fuzzy peaches? We're talking like mangoes, are we talking about here

Jack [31:24 - 32:02]
um last year I was big on the candy train but I don't know something about it mentally now, I just feel like like I shouldn't, even though this stuff I'm having like, like I have a lot of gatorade powder, which is just the same sugar that you find in candy. But something about it seems a little bit more clean for an athlete, even though it's probably not. Um I have some like Welsh is and, and Mott's fruit snacks um and then there's just a couple like Costco, like little chewy bar type snacks that I like. Um and then some, some chocolate milk here and there.

Chad [32:04 - 32:10]
Nice, Nice 5000 calories. That is a lot.

Adam [32:14 - 32:57]
I don't think I'm more around like 3500-4000. But yeah, that's that's a whole new, but I'm the same. Like, it's ah, it's amazing how many calories you can get from your in workout nutrition, which I'm, you know, imagining with all the training you guys do, there's tons of in workout nutrition and then, you know, fueling before and after a big meal before, big meal after. It just kind of like, it happens. You don't feel like you're, you're eating that much and Jack, like, correct me if I'm wrong, but you are leaner than you've ever been in the past. Am I right?

Jack [32:59 - 33:00]
Absolutely.

Adam [33:02 - 33:36]
Yeah. Yeah. This guy just keeps getting more ripped every time I see him and he's talking about 5000 calories a day. So it's like that huge in the crossfit world, I feel like nutrition has totally transformed and chat and I noticed on your story the other day, you were talking about some hydration formula that you started using, and just like the idea of electrolytes and sodium and with all the, you know, aerobic work you're doing and just training you're doing, which is cool.

Jack [33:38 - 33:53]
Mhm Yeah, it definitely goes beyond just calories. Yeah, like making sure getting the salt, um I was like having some cramping issues, so like things like potassium and stuff as well, just um lot lots more than just calories for sure.

Adam [33:55 - 34:39]
Yeah, the micro nutrients have become a big part of my nutrition as well. Okay, I wasn't even, like, you talked about the chocolate milk and the welsh is and like there's a lot of calcium and potassium and stuff in that where like as adults we get told like, you can't, you know, eat all of that food and drink all of that because it's sugary and whatever. Like when you're training as a performance athlete, your body is deprived of these important nutrients that you actually need and you start getting cramping or like stress fractures or all that kind of stuff because of the depletion of nutrients, which is I'm glad to see it kind of transforming into the sport of crossfit, which is awesome.


Chad [34:54 - 35:03]
Yeah, they're they're pretty good, they got some good stuff on insta, you clearly know what they're doing as I say, what is your, what is your go to meal?


Chad [35:05 - 35:08]
pretty much like a chicken rice, broccoli kind of guy.

Jack [35:08 - 35:21]
No, um, I ton of rice with ground beef and then maybe barbecue sauce on it, but like three times a day I eat that and I absolutely love it. So yeah.

Chad [35:23 - 35:32]
Nice. And do you ever like, yeah, that's, that's pretty solid. I'll take a little mixing bowl like it


Chad [35:35 - 35:37]
it's good that you still love it.

Jack [35:37 - 35:38]
Yeah.

Chad [35:40 - 35:54]
Um, we had coach josh on the pot I think like a month ago and he was speaking about how much you've been put into the sport and really sort of expanding your skills that he was really excited for like your future on. And


Chad [35:55 - 36:06]
briefly talked about like crossfit athletes coaching themselves or programming themselves are following like an online program. Personal coach, like what made you consider a coach?

Jack [36:08 - 37:17]
Yeah, I followed um like some of the bigger general online programs for a while, probably like 23 years. And then when I moved here to waterloo, um, I don't know, kind of just seeing what Emma was doing and like that you can target your specific weaknesses more than more than just picking and choosing maybe certain pieces from the general program that I was following. So that was like nice to see that that's an option. And then also just kind of having someone in your corner when things like maybe your bit off like something's hurting so you maybe don't want to do that specific movement when you can just shoot a text to someone and get that, get that changed, That's pretty big too. So those are kind of the initial things that made me wanna maybe have a coach, but it obviously goes well beyond that in terms of the benefits, like um Josh has become like a really, really good friend. So um even just like to have him there, like when at a competition, when things are going well, when things aren't going well, just keep you grounded even more to have a guy like him there. So

Chad [37:20 - 37:55]
yeah, it's super cool. What I what I find is really, really interesting is that obviously you and Emma and Jack, sorry um and josh are all sort of kind of growing together in the sport, like obviously we talked to josh about this like, you know, he's sort of new into his coaching career, let's call it. You guys are both new into sort of your elite athlete. You're like, do you find like how how does that work for you? Like do you find that it's better for you to be able to grow and grow with this person? You're kind of going through similar challenges?

Jack [37:56 - 38:41]
Yeah, and I don't more than that, I just don't think it's any disadvantage, like he's super smart, like he knows how to program for us like um I don't I don't really think there's anything that like we're missing. Um But then, yeah, I just kind of like, we're almost like three amigos now. However we go like um we all just kind of have a similar headspace and and can kind of feed off each other or like when someone is down the other two can kind of pick them up a little bit. So we definitely have like a good, good relationship going. And if anything, that's something I don't think you could find when it's kind of more of like this like big coach and I just want to be your athlete type thing. So um yeah, if anything, I just think it's positive to have to have josh there.


Adam [38:46 - 39:38]
you talk about josh being super smart. Like I've never seen, I've got to, you know, follow his program for a couple seasons over the past few years and I've never seen a guy beyond the leading edge so much. He's almost like, you know, ahead of the game in terms of you guys have been building your engine and your strength and your accessory work and it's like without talking too much about it. It's like now everyone else is coincidentally doing the same thing. So he's, he's so passionate about like doing this, knowing the science and doing the research ahead of the game, which is super cool. I mean, you guys know him and work with them on a daily basis, but that, that's what I felt working with.

Jack [39:38 - 40:05]
Yeah. When we went to Nashville actually was almost like shocking how similar the kind of stuff they're doing there is to what like I would have been doing had we not been there? And yeah, like Shane was pretty awesome. Like definitely a really smart guy, but like josh could have given me exactly what they were doing and I like went to thought like, oh, this is different or weird. So yeah, that's definitely, definitely has it figured out

Adam [40:08 - 40:39]
y'all I loved before the before the games you guys did and I think you guys talked about this on his podcast, but you did that track workout that was like, I think it was four hundreds and you got the break and then the four hundred's were descending in time and then coincidentally, you know, there was the workout with the jerks and the intervals and it was like, you know, he seems to have this knack for kind of like understanding what's going to be tested, which is really

Jack [40:39 - 40:47]
cool. Yeah, I think he spends a lot of time kind of looking into different people and and watching things? So


Chad [40:50 - 41:12]
you think there's something with that Jack lee, do you think that there's a reason to hold your programming close to your chest kind of thing? Remember obviously fraser has always said, you know, he doesn't want people to share his programming versus other other people share their programming. Do you think there's anything to it or you feel like across the board, everyone is kind of probably training the same thing or there's a few outliers

Jack [41:13 - 41:46]
um Yeah, I think, I think everyone kind of has it figured out to a degree. Um I think if you don't think you're getting some sort of advantage from your coach, then then that's probably not a good thing, so yeah, like obviously we're doing the same type of stuff, but um I still think like he has this at no disadvantage, only an advantage to other people, like um generally the same I guess. But I think just a couple of things here and there that that maybe people are doing differently and Yeah,

Chad [41:50 - 42:21]
yeah, I mean, I I love that kind of secret programming, like I kinda like that idea like different athletes not sharing their programming, obviously there's pieces that you probably expect when they're sharing on online and there they have a program, but I like the idea of athletes kind of going in their own sort of lab, you know, with their coaches, they're kind of trying to create their own secret sauce, right? Because every athlete is different. So like, everyone's gonna have different things to do. Um So I kind of like the idea that there's in my head, I like the idea, there's different approaches to kind of winning the crossfit games are doing well.

Jack [42:21 - 42:38]
Yeah, yeah, and there might be um given what I'm doing now compared to last year is pretty different, so um yeah, I think I think there's definitely for different athletes in particular, different ways that will kind of achieve the best outcome, so

Chad [42:42 - 43:36]
and yeah, we've seen the like the popularity of like training camps versus training partners more specifically like a male and female duo. Um and obviously that's, that's been shown to work the best, it seems like up to this point, I'm not sure if it's fully proven out, but just taking TM at as an example, uh and we've chatted with them in the past, your training partner and obviously Emma really kind of cemented herself this year, she had a great year, obviously getting to the games and wearing leaders using all that sort of stuff like what's it like to have sort of appear within a similar age bracket kind of, you know, you guys are kind of going back and forth, you're growing the sport together, you're going through similar things together, like what's that like, you feel like that's like a huge thing for you or do you feel like you could really be going solo and just kind of working in a training camp or something that

Jack [43:37 - 44:32]
Yeah, I mean we don't do that that much training together anymore. Um but just to kind of see like how much she's putting into it and then yeah, just about, yeah, just to see what she puts into and then like the outcome and like I see myself doing like the same things and and to know that like just kind of, for me just to be like, oh yeah, like this is this is what it takes and I'm doing it, so like hopefully it's only a matter of time um versus if, if I was kind of just going solo, like you kind of would have a bit more doubt as to if this is enough, is this the right kind of stuff? Um So kind of just seeing firsthand someone excel um just makes it seem like significantly closer than if you're just viewing it from, from outside,


Chad [44:37 - 44:50]
and and and she's your girlfriend, so the occasions that you do work out together, like are you guys kind of competing, you know, who gets what, like, I'm assuming you guys are kind of throwing down some,

Jack [44:50 - 45:21]
there's definitely some, we definitely don't want to lose to each other, that's for sure. Um there's a lot of like, someone will totally beat up on the other person on the workout just because we have kind of different strengths and weaknesses and then um and then, you know, the other person feels like they suck now and then the other person has to console and say, oh no, no, but so yeah, we don't do over that much together. Um but when we do, it's usually kind of like, you know what's going to happen before it starts, so

Adam [45:26 - 46:06]
I feel like what both of you guys have in common is Yeah, you do, you check all the boxes, you get the sleep, you do the nutrition, you do the stretching and the mobility and the recovery and you take care of your bodies, like the training is kind of like the baseline expectation, but then all of those other things allow you to show up like week over, week for two years straight now and like not have any necessarily setbacks or like, you know, would you agree that you guys are very much alike in that sense? Yeah,

Jack [46:06 - 46:58]
Yeah, similar like even just like balancing school and whatnot and then also getting all those things and for sure um Yeah, just in terms it was kind of interesting watching her at the games, just knowing um like if I was working out with her what I would consider like her strengths and weaknesses, so when that first workout came up with um biking and then gymnastics, like I knew those were two things that she would totally crush me out, like she can see two bike, like almost the same paces as me and weighs £100 less. So like I knew that was a good workout for, and then it was just like, oh, is that gonna be like an event win? Is that does that mean she comes top 20? Like, like I didn't really know what to expect. Um So it was cool to see like a work that I knew she would crush me at and like, it turns out she was actually just like, elite elite at those things, So

Adam [46:59 - 47:04]
good, but your FTP is climbing buddy?

Jack [47:05 - 47:18]
It is, yeah, um I got a bit sick this week, so all the places feel a bit harder than they did last week, but uh yeah, definitely. Maybe put on an extra 10 or 15 watts to that

Adam [47:20 - 47:24]
Nice. Yeah, she crushed that with

Chad [47:25 - 47:35]
Yeah, she had a great year. Um Do you think that you could train with another, like, could you train with a competitor



Chad [47:36 - 47:39]
do you think that's kind of one of the things that really helps you and Emma?

Jack [47:40 - 48:22]
No, I don't think it would be good um whether it could be done or not, I think you just have to have a certain type of relationship with them, like not overly competitive um Yeah, but I just don't think it would be as good as kind of, that mixed training pair just when you, when you win or when you lose, like, you just always have to bear in mind that like, that's not really your competition, so maybe like a dude should be winning that type of work and maybe a girl should be winning that type work out um just to kind of keep yourself level either way, whether you're winning or losing, so um if you're always going to head to head with someone that, at the end of the day you're trying to beat. Um I think it just might get a little too much at times.

Chad [48:26 - 48:46]
Would you, would you say you're like a, like a student of the sport? Like do you love diving into the numbers with coach josh? Like love to look into the different mechanics of everything or you're very much just like, I'm just gonna show up and do the work, like I just want to be a workhorse, I just want to go out there and just leave all my sort of doubters, you know, like let me just go on the floor and show what I can do.

Jack [48:46 - 50:10]
I think the former um like I love watching different people do how they do certain things like rope climb technique. I've probably watched like hours of like how rich is doing out, how this person is doing it and then like going to the gym the next day, Like I saw like Pat Fellner, his hook was different than mine and he dominates these rope climb markets. I go to the gym the next day and try it. Um Or like I see how this person is even eating and now I think like, oh yeah, I should probably try to incorporate some of that. Um And I think I think it helps um kind of like being a student of the game, but then at a certain point you kind of just have to shut the brain off and do it and at times I think I've struggled a little bit with that but I'm kind of trying to just relax a little bit on that side of things and and just turn the mind off like we said um Like sometimes for example last year like I'm trying to trying to avoid like seed oils or something and and then I eat this little thing with whatever in it and I go yeah now I'm like totally inflamed for sure, there's no way this work is gonna go well. Um And I've just kind of become a bit more relaxed on that side of things and that allows me to just, I just like to think of myself as like a machine like just get the fuel in and then like you're ready to go so like take the, take the thinking out of it, just turn your brain off

Chad [50:15 - 50:47]
that I will say. Uh don't don't change too much because like I feel like the sport similar to other sports, right? They lose like every professional athlete gets to a point and they're like they almost got too much of an ego, it's like yeah I don't care, I'll just go out there and I'll just do this. But deep down it's like you gotta be like looking, you gotta you gotta be caring to some degree. It's like it always drives me nuts when like some of the best out there is like yeah I just go and do I just wanna go out there and do my thing, it's just another day it's like give us more, I want more. I want to like I want to like people actually caring.



Jack [50:49 - 51:01]
think you can be a machine like turn the brain off and and still be like ultra competitive. Um It just kind of, that's what I'm trying to do, at least it's just staying out of my head while doing that.

Chad [51:04 - 51:08]
Gotcha. So you're


Chad [51:09 - 51:27]
a student of the game, you're so and you're also a University of waterloo, you're an engineering student still you're trying to be across the game's level athlete, you're kind of mentioning like talking about like how do you manage those two significant priorities? Like how are you, how are you doing, how are you balancing this?

Jack [51:28 - 51:37]
Um I what I say to people is I just put as little into school as I can while still being

Adam [51:37 - 51:38]
comfortable with

Jack [51:38 - 52:19]
it. Like I don't want I don't really care where my marks are but I also don't want to be like borderline failing because now stress starts to add up and I have to get this mark on this last assignment or also I'm not going to pass. Um So like putting enough into school that it's it's comfortable and now it's out of the way once I've once I've done that and the rest whatever that is goes into crossfit. Um I think I'm lucky enough to be somewhat smart that I can get decent marks while putting in less work than a lot of other people. Um So I've kind of been rolling with that so far. Um It's really not that that crazy um for me at least, but yeah,

Adam [52:21 - 52:48]
this is a guy who's at the top engineering school, maybe like in north America and one of the toughest programs around and he's talking about just do enough to get by. I think Jack, like just have a work ethic that like you just, you're okay with waking up and just going to work every day and doing what you gotta do. That's cool At 20 years old

Adam [52:52 - 52:55]
workforce. Yeah.

Chad [52:55 - 52:57]
Great answer. That's just like

Adam [53:00 - 53:03]
function and they have no other priorities.

Chad [53:03 - 53:23]
Yeah, my follow up question was gonna be, you know, University of Waterloo student, you know, just trying to build a side hustle or something that and they're just like waking up just like I can't do this right? And I was looking for some sort of inspirational moment from Jack. Love it.

Jack [53:24 - 53:24]
No,

Chad [53:24 - 53:32]
I just gotta, you know, so I'm assuming you're, you're all in crossfit. Like crossfit is like that's your, your future in your

Jack [53:32 - 54:02]
eyes, like obviously a moment, second year of a five year program, so still some time to be had there. Um But like yeah, at the end of the day, like if I could finish that up and then you have that in the back pocket for the rest of your life and, and if I can go in all in and cross it for a little bit, that would be fun. So um if that kind of, if at that point in time it's a real opportunity I definitely take


Chad [54:06 - 54:08]
Did you always dream of becoming a pro athlete?

Jack [54:09 - 54:11]
Yeah, when I was a kid, uh, definitely

Jack [54:12 - 54:36]
NHL yeah. Um I don't know soon enough, you kind of start to realize like if I was really going to NHL like I wouldn't be playing double A here, like I'd be one of the top triple A kids and um so yeah, then then it kind of just becomes playing hockey for fun. Um but definitely when I was like a younger kid, it was like NHL or bust

Chad [54:40 - 54:45]
cool now let's CrossFit


Chad [54:47 - 55:25]
I have to ask you a few questions. I mean there's been a lot of crossfit news happening about, you know, the professionalizing the sport, a few competitions, you know, not able to pay their athletes etcetera, etcetera. Like you're one of the young athletes in the sport. Do you think about how to, how to like how does this sport actually become like a pro sport? Obviously it is a pretty significant level now, but I know there's a lot of people that are always saying like it needs to elevate to a different level. Do you think about that? Do you like put any effort into kind of thinking about what the sport's gonna be in the future as you kind of grow with it.

Jack [55:26 - 56:04]
Um Maybe a little bit but not too concerned about it. That's kind of the whole reason like I'm doing school now is like whatever happens I'm I'm kinda ready so if crossfit totally blows up and now that's not a thing. Well I'm not totally cooked so um Yeah I mean right now um any money is kind of just like great now. I don't have to like stress about school. Um And definitely like as I get better and better there's more and more opportunity to kind of make some money there. Um So yeah right now kind of just anything I earn is just a total bonus.

Chad [56:07 - 56:10]
Cool. Pay this guy some money



Chad [56:35 - 56:42]
But to be the best in any sport right? It demands a lot right? It demands more than a a full time capacity.

Jack [56:43 - 57:24]
Yeah like I I don't know what I would do differently if I wasn't in school to be honest like um Maybe like here and there I have like some assignments so I lose an hour of sleep or I maybe have to cut the last set of accessory a bit short like minor things like that maybe happened a handful of times a year. Um So sure maybe I'll get rid of those. But um Yeah I like it I don't feel like it's really that hindering as it is right now. So it almost makes me think if I didn't have school like, what would I do all day? Um, but

Chad [57:24 - 57:24]
I'm sure,

Jack [57:25 - 57:27]
yeah, netflix or something.

Chad [57:28 - 57:30]
Well you also coach crossfit too right

Jack [57:31 - 57:36]
right now, just two hours a week. So, um, not too much time there.

Chad [57:38 - 57:53]
Okay. And I was gonna say, so, what's your, what's the future look for look like for you? So you have road coming up in a few weeks after Rogue, Are you looking to do any other offseason comes off season comes

Jack [57:54 - 58:34]
um, the original plan was to do water pollution without one Rogue happened. I kind of ditched that idea. I think to have one really big offseason comp is, is good enough. Maybe I'll do a small one here and there, but really after Rogue, like the opens kind of insight so you can start to kind of prepare for the season and once january february rolls around like you're already in the thick of things in terms of the crossfit season. So, um, yeah, I don't know, not too much of a plan now. Just get Rogan see what we need to keep working on and, and then doing that for the next four or five months after

Chad [58:38 - 58:44]
Nice and, and I'm assume like your goal setter. And I'm assuming the goal next year is to make it to the games?

Jack [58:44 - 58:47]
Yeah, yeah, that's uh, the number one right now,

Chad [58:50 - 58:55]
Did you put like a time limit on that for yourself? Like I need to make it to the games by age 20-21.

Jack [58:55 - 59:40]
No, I remember at the beginning of when they announced the whole semi final quarterfinal kind of plan. Um I was talking with my brother in law then and we kind of like, we're just doing like, what's possible and um remember we said, oh well you won't make semis this year, like that's a bit, a bit steep, Top 1 20 next year, you'll make it and probably be like bottom level the next year, you'll be final heat and then the next year you'll be maybe contending for top five. Um so I end up making semis that year and like, so now I'm kind of two years ahead of that plan already, but I don't know pressure in terms of any time. I just want to go as soon as possible.

Adam [59:44 - 59:45]
Great, that's

Chad [59:45 - 60:19]
excellent. Love it man. Love it. I was gonna ask you do you have any, um I asked josh this as well, like this is also just a fan of the crossfit games and trying to create more of a storyline anything, but like, I got to like, give me like a story that happens behind the scenes after between events in the corrals, like what are you guys doing? Like I I want crossfit to start taking a camera back there and giving us some behind the scenes, like is it just a bunch of bodies laying all over the floor, like what are you guys doing back there?

Adam [60:19 - 60:23]
I feel like I had a good time.

Jack [60:24 - 61:55]
Yeah, exactly, so it depends on the competition. Um And West is like, like we all a little bit so like whatever, let's just throw down here, have a good time. Um And like yeah, that whole time like I was hanging out with like guys competing in the same division as me, like we're just camping under the same tent and like making jokes, whatnot. Um And then warm up would start to roll around and like at the beginning of the weekend we kind of just did our own thing. Um But then as the weekend progressed, everyone just loosened up a little bit. Like even the warm up area was just, I mean you're warming up but you're still like chatting about whatever, just having a good time. Um Atlas was a complete opposite, like nobody talked to anyone. Um It was it was almost like awkward at times like um I mean I'm I still kind of like not fan going but like in awe that I'm like on the in the same heat as some of these big guys and like you're walking by them um in like the hallway and like there's only two people there, like you can just give like a little nod or something, but like, no, like it wasn't even like eye contact and I learned that early in the weekend. So uh yeah, I don't know. I don't know if it has to be that way to be honest. Like you don't have to be all buddy buddy, but just give a little nod or smile, it's fine. But maybe maybe when I turn into one of the big dogs, I'll do the same thing or I'll change it up. We'll see.



Adam [61:57 - 62:05]
you should sign Jack. Like I think they're just a little bit nervous about where you're, where you're coming, you know, I think so.



Chad [62:15 - 62:52]
Like, you know, crossfit is all about community. Right? And I always hope that like, and it's always difficult because like with any sport there's always like top tier competitors that are just like ruthless, right? They smile for the cameras. But then when it's game time they just flip a switch and it's just game on with crossfit, there's such a sense of community. I've always hoped that the elites have that sort of sense and you kind of see some athletes being a bit more relaxed and other athletes are not so like, yeah, I mean you're a good Canadian boy. I hope the Canadian boys are kind of, you know, they're having fun joking around. I think I also

Jack [62:52 - 63:06]
think, I think semis is like the number one most cut third time of the year like it can go so wrong. So like yeah, so when you're at the games at least like well we made it but um yeah, semis is a bit different.

Chad [63:07 - 63:24]
That's true too. So I mean I imagine like Rogue, I mean that's a pretty cool event. They set up their like obviously there's a lot of money on the line but it's also invites mostly. So it's like everyone's kind of pretty happy to be there. So hopefully, I mean I imagine you have a good time. I'm super excited to watch

Adam [63:24 - 63:43]
Dude. Lot of haters, Jack people are, people are, you know, saying, I don't know this Jack Far logo? I don't know if he should be at Rogue. I I think they're in for a little bit of a rude awakening. I


Jack [63:45 - 64:03]
the very least have have some moments to shine and everything I've been working on will kind of help me to avoid those bottom finishes. So crazy. Good field. So like no, no expectations or pressure but like yeah, I think it can only go


Chad [64:09 - 64:23]
Yeah, I was gonna ask one more question. You got like a pregame sort of ritual. You gotta do. You obviously you're a hockey player so I know that's pretty common. Do you have any sort of pre game stuff for for crossfit before an event.

Jack [64:23 - 65:10]
Um Usually it kind of resets every competition. Like I'll kind of ditch the old um things that I always do and then I'll do like one event and if it goes well it's like, oh I gotta just keep keep those habits up so um whether it's like wearing a specific sweater in the warm up area for sure. Um a couple of years ago I I had my lucky sweater and even though it was like super hot outside, I just brought it with me to the gym like it had to be there. So I have my things. Um I mean this one's kind of more science based but like exactly an hour before my workout starts, that's when I like start the caffeine train and stuff so a couple of things like that.

Chad [65:13 - 65:18]
Cool. I love it. True hockey player. Hockey player. Yeah,

Jack [65:18 - 65:52]
my dad was, my dad was like the number one superstitious guy of all time. So um back in the day when I was playing like, Like I was probably at 10 playing hockey like House League, like the first couple of years of hockey, um he wasn't a coach or trainer but he had this thing where he had to fill up the water bottles for the team and one time someone else did it and they were all ready to go like outside the locker room and he brought them back in and dump them all out so he could fill them off himself. Yeah,

Adam [65:54 - 65:55]
get it honestly.

Chad [66:02 - 66:25]
Great, good stuff. Well thanks man, I mean appreciates him down for the hour, sharing your story, appreciate, you know, all the insight and yeah, it's super, it's been super amazing watching you kind of climbed across that ladder and I think it's exciting now because it's like there's such a huge ceiling for you. So I'm super excited that you made your way to Rogue and I'm super excited to watch,

Chad [66:27 - 66:28]
kick ass and represent and

Jack [66:29 - 66:32]
sounds good. Yeah, I'm excited for that.

Chad [66:34 - 67:09]
Alright man. And then we'll get you back on uh how about you? You and Emily? Just go across the road and then we'll get you back on the dynamic duo after Rogue champs. Yeah, I like it. I like the three stooges, I got it. Sweet. Thanks everyone for listening. Coach jay jay. Thanks for sitting down buddy, appreciate it. We'll chat soon and uh good luck to the both of you and your big weekends coming up. Thank you. All right, Thanks everyone for listening. See you later.