Audrey Burgio, MSIC, Coach & Author

WEBVTT 1 00:00:02.883 --> 00:00:23.682 Twin Cities Kettlebell Club: All right. Welcome into this week's episode of the platform. Podcast I'm your host, Jordan Kunde-Wright, and it is my great honor and pleasure to have Audrey Bergio. She is a master of sport, international class in not one, but 2 weight classes in snatch and holds 2 American world records. She is also a coach 2 00:00:23.683 --> 00:00:34.112 Twin Cities Kettlebell Club: and a active, competitive athlete. Audrey. Audrey, Audrey, thank you. I combined your first and last name, Audrey. Oh, thank you for coming on so much. 3 00:00:34.463 --> 00:00:36.202 Audrey Burgio: Thank you for having me. 4 00:00:36.393 --> 00:00:59.423 Twin Cities Kettlebell Club: I I told you I told you before we hit record that I I am a big fan of yours. I've been. I've been following your your videos for for a long time. And thank you for going as nerdy as I like to go on the biomechanics of the details of snatch in particular, but all sorts of lifts in general. So thank you. Thank you for that. How long have you been lifting actively in Kettlebell? Sport? 5 00:00:59.823 --> 00:01:02.512 Audrey Burgio: Yeah, since 2,013. 6 00:01:02.953 --> 00:01:10.203 Audrey Burgio: That was my first competition. One week after I figured out what cannibal sport was. 7 00:01:11.181 --> 00:01:14.692 Twin Cities Kettlebell Club: So what? Wait one week, you you're like. 8 00:01:14.813 --> 00:01:21.813 Twin Cities Kettlebell Club: oh, there's this thing. And then you're like, a week later, yeah, fuck it. Let's just let's just go for it. You gotta tell this story. 9 00:01:22.440 --> 00:01:24.322 Audrey Burgio: Yeah. So I 10 00:01:24.593 --> 00:01:31.142 Audrey Burgio: wanted to learn more about cattle bells. So I found class in Denver. 11 00:01:31.903 --> 00:01:41.732 Audrey Burgio: and it was a weekend to learn about kettlebells. When I showed up I assumed I was gonna just be learning general fitness, but it ended up being Kettlebell sport. 12 00:01:42.223 --> 00:01:48.492 Audrey Burgio: and the following week they were hosting a little competition, and it was actually an 13 00:01:48.603 --> 00:01:57.813 Audrey Burgio: U.S.A. Kl or Iklolt where you can switch hands as many times as you need or want. Set it down. But it was also there. 14 00:01:58.603 --> 00:02:01.793 Audrey Burgio: iron man, or which is the 60 min. 15 00:02:02.373 --> 00:02:06.432 Audrey Burgio: So you do. 10 min of each lift with 10 min rest in between. 16 00:02:06.813 --> 00:02:13.133 Audrey Burgio: So that was my first experience. And it just so happened that Dennis was there. 17 00:02:13.483 --> 00:02:24.322 Audrey Burgio: and I was lifting next to him for all the sets. So that was fun. I have a very short like 20 s video of my first competition, ever just right. Next to Dennis. 18 00:02:24.323 --> 00:02:30.698 Twin Cities Kettlebell Club: Nice, so brand new lifter right next to like the world champion cyborg from import from from Russia. 19 00:02:31.053 --> 00:02:31.723 Audrey Burgio: Yeah. 20 00:02:31.723 --> 00:02:37.722 Twin Cities Kettlebell Club: Just going just going in ham. How many? So how many total listed? Did you do all 6 lifts? Then. 21 00:02:37.723 --> 00:02:38.473 Audrey Burgio: Yes. 22 00:02:38.473 --> 00:02:47.982 Twin Cities Kettlebell Club: Okay? So yeah, for people that aren't familiar with bolt articulate what the 6 lists are. Because I think a lot of people are like a lot of people are not super familiar with bolt. So when you say 6 lists there, which. 23 00:02:47.983 --> 00:02:55.083 Audrey Burgio: Yeah, so it's the 3 doubles, and then the 3 singles. So it's double half, snatch. 24 00:02:55.743 --> 00:02:58.882 Audrey Burgio: long cycle jerk, and then 25 00:02:59.463 --> 00:03:02.102 Audrey Burgio: snatch jerk and long cycle. 26 00:03:03.423 --> 00:03:03.903 Twin Cities Kettlebell Club: And you. 27 00:03:03.903 --> 00:03:09.223 Audrey Burgio: I haven't accept the order, but it's essentially doubles and singles of the 3. Major lifts. 28 00:03:09.223 --> 00:03:15.043 Twin Cities Kettlebell Club: Oh, okay, and but half double half snatch, dot not double snatch, which is good, cause that. 29 00:03:15.283 --> 00:03:15.883 Audrey Burgio: Correct. 30 00:03:15.883 --> 00:03:17.692 Twin Cities Kettlebell Club: Double snatches it just 31 00:03:17.863 --> 00:03:19.373 Twin Cities Kettlebell Club: silly. Lift man. 32 00:03:19.373 --> 00:03:20.483 Audrey Burgio: Yeah, exactly. 33 00:03:20.714 --> 00:03:27.193 Twin Cities Kettlebell Club: We won't. We won't talk. We won't talk about that. We won't speak that into existence. I don't want double snatch to become a thing that way. 34 00:03:27.193 --> 00:03:28.173 Audrey Burgio: Disarrayable. 35 00:03:28.456 --> 00:03:30.723 Twin Cities Kettlebell Club: Double half snatch is hard enough with. 36 00:03:30.723 --> 00:03:31.183 Audrey Burgio: Yeah. 37 00:03:31.183 --> 00:03:49.412 Twin Cities Kettlebell Club: Position. How and how did you? How did you do like? I'm I'm like blown away like I thought I thought I was crazy. The first time I showed up for a competition, having signed up for triathlon like just the traditional 10 min double, you know, doing triathlon. But apparently you're even crazier than I am, so. 38 00:03:49.413 --> 00:04:11.142 Audrey Burgio: I don't know about that. The bolt is not very intimidating. Right? He's like, Oh, well, I can just set it down if I need to, I get to pick my weight. So for me it was just a good opportunity to put everything I had learned the week before to the test, and I don't remember my result or anything. I do know. I just use 8 kilos for all the lifts. 39 00:04:11.533 --> 00:04:14.133 Audrey Burgio: and I had a really good time. 40 00:04:14.623 --> 00:04:43.785 Twin Cities Kettlebell Club: You're still here, I mean, so you know, 10, you know, 10 plus years later. So that's that's fantastic. I I'm gonna I wanna dive in a little bit more on Bolt, because I don't think a lot of people are familiar with it like I'm I'm pretty familiar with it. But you you mentioned some of the some of the rule differences. I think one of the things that does so well like you just mentioned is lowers the barrier of entry. It's not intimidating, because you're allowed to put the bells down. You're allowed to switch hands as often as you want on the syn on the single, on the single bell lists. 41 00:04:44.033 --> 00:04:46.083 Audrey Burgio: On all of them. Oh, yeah, switch hands. 42 00:04:46.083 --> 00:04:47.666 Twin Cities Kettlebell Club: Yeah. how is 43 00:04:48.373 --> 00:04:57.052 Twin Cities Kettlebell Club: how is the how is the scoring different? Because because your guys's ranks are a little bit different than than how a traditional table is set up. 44 00:04:57.283 --> 00:05:01.022 Audrey Burgio: Yeah, exactly. So there are still weight classes. 45 00:05:01.333 --> 00:05:02.643 Audrey Burgio: But you're 46 00:05:03.073 --> 00:05:07.783 Audrey Burgio: judge or placed on volume total volume lifted. 47 00:05:08.143 --> 00:05:14.353 Audrey Burgio: So it's it's kind of fun because you get to play with the numbers and figure out 48 00:05:14.983 --> 00:05:27.232 Audrey Burgio: what's the best place to be to get the most volume? Should I go faster and lighter, heavier and slower. And and that's that's really fun, because you kind of get to push yourself sometimes, and 49 00:05:28.223 --> 00:05:30.622 Audrey Burgio: whether that's through pace or wait. 50 00:05:31.083 --> 00:05:54.093 Twin Cities Kettlebell Club: Yeah, I I that is one thing I've always found really interesting about the setup is like you said, it is kind. There's a little bit of gamesmanship involved. And there's a little bit, E, even just with yourself, even if you're not even thinking about anybody else on a platform next to you right? But you're just thinking about like, okay, how do I perform best? Because, like we were talking before we started that like, I'm A, I'm a football players by by nature, so I was used to going like 51 00:05:54.173 --> 00:06:06.072 Twin Cities Kettlebell Club: 6 s as hard as I can, and then I get 15 s to recover that, you know. So, coming into this sport, I did not have an aerobic base at all, so like the ability, but I was powerful and strong, so like the ability to go like, Hey, I'm going to do 52 00:06:06.093 --> 00:06:19.562 Twin Cities Kettlebell Club: 28. And I'm gonna go fast. But I'm gonna put them down, and then I'm gonna go fast. And then I'm gonna put it like you could do that. You could like. There's there's so there's so many more nuances to it, because because you have the ability to to think about. What? 53 00:06:19.803 --> 00:06:30.943 Twin Cities Kettlebell Club: W. What type of athlete are you right now? Right when you step onto the platform? If you're if you're deconditioned a little bit from a cardio standpoint, but you know you're still powerful like you. Could. You could 54 00:06:31.233 --> 00:06:53.662 Twin Cities Kettlebell Club: lean into that and try and really maximize your tonnage in that way, or you're like, no, I can go for days on these these 2 12 Si can. I can go for days at 24, you know, at 24 rpm. Or 22 rpm. And you can just go go, go! Go! Is the wait is the wait for the overall champion, is it? Is it like tonnage divided by weight to get a coefficient. 55 00:06:56.203 --> 00:06:56.983 Audrey Burgio: it. 56 00:06:57.153 --> 00:06:59.783 Audrey Burgio: the it's just the weight classes. 57 00:07:00.213 --> 00:07:02.702 Audrey Burgio: and then the the volume, and and then. 58 00:07:02.703 --> 00:07:04.572 Twin Cities Kettlebell Club: And then ranks are established. Stay with, yeah. 59 00:07:04.573 --> 00:07:05.003 Audrey Burgio: We, but. 60 00:07:05.003 --> 00:07:06.343 Twin Cities Kettlebell Club: And the rank classes. 61 00:07:06.343 --> 00:07:07.143 Audrey Burgio: Exactly. 62 00:07:07.143 --> 00:07:15.622 Twin Cities Kettlebell Club: There's no like. There's no like overall champion of the of the event that you're at, who had, like the best coefficient for for anybody at the at the event that. 63 00:07:15.623 --> 00:07:16.543 Audrey Burgio: Not yet. 64 00:07:16.723 --> 00:07:17.182 Twin Cities Kettlebell Club: Not yet! Oh. 65 00:07:17.183 --> 00:07:18.862 Audrey Burgio: Who knows? Maybe it will change. 66 00:07:18.863 --> 00:07:27.507 Twin Cities Kettlebell Club: Okay, cool. That's very cool. And is that still your preferred like? Because you've you've competed outside of bolt as well. I know. So 67 00:07:27.883 --> 00:07:35.553 Twin Cities Kettlebell Club: what what do you find to be the your preferred? Do you? Do you really love the bolt setup, or do you like the traditional setup? Now that you've done more of it, or you know. 68 00:07:35.553 --> 00:07:53.483 Audrey Burgio: I? Yeah, I prefer Gs, at least for snatch. I don't really compete in the other lifts like jerk and long cycle. I definitely train them occasionally, but snatches where I like to be, cause it just feels the best for my body. I don't get any like flare ups, or 69 00:07:54.473 --> 00:08:06.672 Audrey Burgio: the recovery is a lot better for me. Seems like every time I start training jerks or long cycle pretty consistently, something gets a little irritated, and it's not. It's 70 00:08:06.843 --> 00:08:11.032 Audrey Burgio: probably in conjunction with all my other training that I like to do. 71 00:08:11.557 --> 00:08:18.502 Audrey Burgio: But I definitely like Gs, but I love Bolt, because, as you mentioned before. It's like 72 00:08:19.223 --> 00:08:23.612 Audrey Burgio: not intimidating, and you can get people involved in the sport 73 00:08:24.123 --> 00:08:26.333 Audrey Burgio: with very little 74 00:08:27.378 --> 00:08:28.163 Audrey Burgio: cost 75 00:08:28.183 --> 00:08:36.063 Audrey Burgio: to to them. Be whether it's money or time, or whatever they can kind of, just jump in and give it a try. 76 00:08:36.083 --> 00:08:39.973 Audrey Burgio: And I really like that, and especially if you 77 00:08:40.613 --> 00:08:54.612 Audrey Burgio: target WI like to target the crossfit community because they already do some of those movements and crossfit, and then they can just look at it as like a fun competition, and then it gets them interested in the sport, and you know, as you know. 78 00:08:54.863 --> 00:09:04.313 Audrey Burgio: takes a special kind of person to really like kettlebells enough to train them consistently. But you get a few people interested. And it's 79 00:09:04.613 --> 00:09:06.153 Audrey Burgio: it's just really fun. 80 00:09:06.663 --> 00:09:16.773 Twin Cities Kettlebell Club: Yeah, I I I love it. I I'm a big fan. I'm a big fan of both as an organization. From from that regard I think it's I think it's a really good grassroots growth. I I 81 00:09:16.833 --> 00:09:22.554 Twin Cities Kettlebell Club: ideology, right? Like I. I really love the the low barrier of entry. And are. You're still involved with both. Right? Like you're. 82 00:09:22.803 --> 00:09:23.233 Audrey Burgio: Yes. 83 00:09:23.233 --> 00:09:29.773 Twin Cities Kettlebell Club: You're very. You're very involved at at the professional level with with helping helping the organization correct. 84 00:09:30.343 --> 00:09:42.023 Audrey Burgio: Yeah, which there was some change in in ownership. And so we've just been trying to keep it going. I think anyone that runs any sort of organization knows how time intensive it is. 85 00:09:42.253 --> 00:09:49.262 Audrey Burgio: and we all have other full time jobs and coaching. And so we're just trying to keep it going. And 86 00:09:50.093 --> 00:09:57.042 Audrey Burgio: our goal is going to be to do more online stuff, little challenges. 87 00:09:57.343 --> 00:10:06.243 Audrey Burgio: things like that. So we actually, we're gonna be hosting the jerk challenge for Calbell events.com in August. 88 00:10:06.545 --> 00:10:10.273 Audrey Burgio: So it's just gonna be 5 min of jerk and you can get a bolt ranking 89 00:10:10.993 --> 00:10:12.702 Audrey Burgio: so it'll be kind of fun. 90 00:10:12.703 --> 00:10:15.072 Twin Cities Kettlebell Club: And single or double right like. Pick your. 91 00:10:15.313 --> 00:10:18.193 Audrey Burgio: Yeah, there, I think it's gonna be. 92 00:10:18.663 --> 00:10:26.023 Audrey Burgio: It's gonna be single lifts. So Kettlebell events.com is really focused on also growing. Kettlebell sport 93 00:10:26.343 --> 00:10:31.742 Audrey Burgio: through these small challenges, whether it's just swings or this month's it snatches. 94 00:10:32.093 --> 00:10:36.413 Audrey Burgio: So it's it's just another way for people to get their hands. 95 00:10:36.693 --> 00:10:39.993 Audrey Burgio: or, you know, get involved in incredible sport. 96 00:10:40.113 --> 00:10:40.503 Twin Cities Kettlebell Club: Nice. 97 00:10:40.503 --> 00:10:42.833 Audrey Burgio: Very like, non intimidating way. 98 00:10:42.833 --> 00:10:44.783 Twin Cities Kettlebell Club: Nice. Okay? So 99 00:10:45.013 --> 00:10:49.282 Twin Cities Kettlebell Club: you had one week of 4 of of you know education. 100 00:10:49.953 --> 00:11:10.923 Twin Cities Kettlebell Club: your first, your first competition. I'm assuming that you already had a pretty high baseline level of fitness, so like, tell me a little bit about your origin story like how did you? How did you grow up like, were you an athlete growing up like what? What led you to the point where you're like? Yeah, I'm ready to just. I could just hop into this and do a 60 min worth of oh, weight lifting, because that still sounds, you know, I think, to most normies, probably a little crazy. 101 00:11:12.303 --> 00:11:14.293 Audrey Burgio: I. So 102 00:11:14.333 --> 00:11:25.952 Audrey Burgio: I did gymnastics for a small amount of time. When I was around 11 or so, I competed one season, and then I ended up quitting. I 103 00:11:26.293 --> 00:11:29.323 Audrey Burgio: didn't do anything athletic 104 00:11:29.393 --> 00:11:33.262 Audrey Burgio: a again until I was probably about 21. 105 00:11:34.114 --> 00:11:37.763 Audrey Burgio: And yeah, I I was more into 106 00:11:38.733 --> 00:11:40.543 Audrey Burgio: like partying and 107 00:11:41.093 --> 00:11:49.602 Audrey Burgio: didn't have, like the, you know, the most structured home life. So I kinda just did my own thing. And at that age you definitely are, gonna take advantage of that. 108 00:11:49.693 --> 00:11:52.703 Audrey Burgio: So till I was about 21, when I 109 00:11:53.253 --> 00:11:56.973 Audrey Burgio: thought that I was looking a little fluffy. 110 00:11:57.093 --> 00:12:00.933 Audrey Burgio: and I was like I should probably do something about this. 111 00:12:01.243 --> 00:12:08.193 Audrey Burgio: and I say, that's like obesity is pretty prominent in my family. So I just 112 00:12:08.203 --> 00:12:11.713 Audrey Burgio: wanted to make sure that wasn't following that same pathway. 113 00:12:12.780 --> 00:12:22.472 Audrey Burgio: But I just started dancing hip, hop, and jazz. And then I ran into a friend and she was teaching an adult gymnastics class. 114 00:12:22.973 --> 00:12:36.842 Audrey Burgio: I was like, Wow! That sounds fun. So did that for maybe like 6 months. And after each class there was like a little workout that we did. And I really liked the workouts. And then I heard about this thing called crossfit. 115 00:12:37.033 --> 00:12:40.653 Audrey Burgio: So did crossfit for maybe about 116 00:12:41.033 --> 00:12:43.063 Audrey Burgio: 5, 6 months. 117 00:12:43.233 --> 00:12:52.362 Audrey Burgio: and the owner of the gym was like, you move really? Well, I think you should be a coach like you naturally just move really? Well. 118 00:12:52.813 --> 00:12:54.353 Audrey Burgio: So they 119 00:12:54.663 --> 00:12:57.532 Audrey Burgio: sent me to get certified in Crossfit, which 120 00:12:57.733 --> 00:13:02.572 Audrey Burgio: isn't the best education for business. 121 00:13:02.573 --> 00:13:10.682 Twin Cities Kettlebell Club: When when was it, too? Because, like I feel, I feel like it's I feel like it's evolved over time like depending on when you got your crossfit certification there. 122 00:13:10.683 --> 00:13:12.032 Audrey Burgio: It's very difficult. 123 00:13:12.033 --> 00:13:14.853 Twin Cities Kettlebell Club: They're in very different demands on on that certification. 124 00:13:15.083 --> 00:13:16.912 Audrey Burgio: This was in 2,012. 125 00:13:16.913 --> 00:13:17.873 Twin Cities Kettlebell Club: Okay. I know. 126 00:13:17.873 --> 00:13:28.482 Audrey Burgio: So I was like, I need to know more. And then that's when I did the kettle thing. So I really had only been pretty active, for maybe a year before I went and did the kettle ball thing. 127 00:13:28.743 --> 00:13:39.232 Twin Cities Kettlebell Club: Wow! That is that that is still, that is incredible like that, that is, that's awesome congrats to you. That's that's really cool. Who's who's certification, was it? I actually didn't ask who's. 128 00:13:39.233 --> 00:13:40.922 Audrey Burgio: It was Iklf. 129 00:13:40.923 --> 00:13:41.962 Twin Cities Kettlebell Club: It was Iklf. Okay. 130 00:13:42.318 --> 00:13:43.738 Audrey Burgio: Which is the bolt? 131 00:13:44.846 --> 00:13:45.673 Audrey Burgio: But I, 132 00:13:45.833 --> 00:13:53.503 Audrey Burgio: I, the reason why I decided to do the little competition is because I just felt like, what do I have to lose? 133 00:13:53.823 --> 00:14:17.632 Audrey Burgio: And I felt that way from the beginning of my fitness journey like, what do I have to lose? Oh, before the kettle ball thing I was doing some powerlifting. Well, I just started lifting, and the coach at the crossfit gym was like, just do it like, what do you like? Just do the competition? And I was like, Okay, I'll just do it. And so it kind of just bred this 134 00:14:18.295 --> 00:14:32.062 Audrey Burgio: desire to just do fitness competitions because didn't matter if I like won the competition. I pushed myself really hard during that time, and I liked it, and I think I felt kind of proud of myself 135 00:14:32.253 --> 00:14:33.213 Audrey Burgio: on 136 00:14:33.333 --> 00:14:39.883 Audrey Burgio: proud myself for not only doing it, but not giving up and pushing myself 137 00:14:40.333 --> 00:14:43.622 Audrey Burgio: further than I probably would have imagined that I could. 138 00:14:44.923 --> 00:15:10.522 Twin Cities Kettlebell Club: Yeah, I I can 100% see that. That's one of my favorite things about this sport. That's actually like part of our mission statement for the Twin Cities Catabelle Club is becoming our best selves through sport right? And that's and that's that's what this sport is all about, because the mental component I think you you said it really well, right like you have nothing to lose, because ultimately you pushed yourself and tested your own boundaries, and 139 00:15:10.603 --> 00:15:12.343 Twin Cities Kettlebell Club: whether you were 140 00:15:12.413 --> 00:15:25.213 Twin Cities Kettlebell Club: 100 out of 100 people or one out of 100 people. If you went in and pushed your boundaries, you did something valuable for yourself that day, and you got better like there's there's inherent value in that. 141 00:15:25.573 --> 00:15:30.383 Audrey Burgio: Yeah. And you just slowly build confidence in yourself and your abilities. 142 00:15:30.433 --> 00:15:44.442 Audrey Burgio: and not just in the weightlifting, but to try new things and realize that it's not that scary. And you're gonna meet a lot of really nice people that are encouraging you and along the way and wanting to help you, and then 143 00:15:44.493 --> 00:15:47.333 Audrey Burgio: just becomes that little community, whether it's 144 00:15:47.603 --> 00:15:52.203 Audrey Burgio: Kettlebells, or powerlifting or strong man like whatever that little 145 00:15:52.453 --> 00:15:54.142 Audrey Burgio: niche sport is. 146 00:15:54.273 --> 00:15:57.702 Audrey Burgio: it becomes that a community of just great people. 147 00:15:57.873 --> 00:16:17.942 Twin Cities Kettlebell Club: Yeah, 100. So now you mentioned that you you like to do a lot of other training as well. And you've mentioned like 4, 5, 6 other disciplines that you, you know, just even just in the the 15 min we've been talking. So I'm curious. What do you do outside of Kettlebell sport. Right now that that helps you stay active, and that you enjoy. 148 00:16:18.133 --> 00:16:23.393 Audrey Burgio: Yeah. So last year I I trained for a power lifting competition. So that was fun 149 00:16:23.793 --> 00:16:33.292 Audrey Burgio: and then I there was a strong man event that was more of a charity event, local to the area at our county fair. 150 00:16:33.513 --> 00:16:47.222 Audrey Burgio: So I did that. And then my friend, who also does. Strongman convinced me to do this one in Denver. So I did that I qualified for nationals so I'm gonna go do that in June. So I've been training for the Strongman competition 151 00:16:47.403 --> 00:16:52.402 Audrey Burgio: which don't quite have the body type for it. But once again, it's like. 152 00:16:52.403 --> 00:16:52.943 Twin Cities Kettlebell Club: Here again. 153 00:16:52.943 --> 00:16:54.673 Audrey Burgio: I'm not a strong man 154 00:16:55.316 --> 00:16:58.842 Audrey Burgio: traditionally, but I'm just gonna go do the competition and have fun 155 00:16:59.102 --> 00:17:03.772 Audrey Burgio: like, I don't know what's gonna happen. There's some lifts that I might not be able to do 156 00:17:04.599 --> 00:17:05.973 Audrey Burgio: and then 157 00:17:06.053 --> 00:17:13.253 Audrey Burgio: I I do teach crossfit. I don't really do it, because the strong man training. The Kettle training really takes up 158 00:17:13.323 --> 00:17:18.713 Audrey Burgio: majority of my time, and then I live in Colorado, so 159 00:17:19.133 --> 00:17:20.403 Audrey Burgio: which which part. 160 00:17:20.403 --> 00:17:22.033 Twin Cities Kettlebell Club: I have to ask. 161 00:17:22.233 --> 00:17:25.093 Audrey Burgio: I live in a town called Glenwood Springs. 162 00:17:25.093 --> 00:17:25.683 Twin Cities Kettlebell Club: Okay. 163 00:17:26.462 --> 00:17:32.753 Audrey Burgio: I guess it's technically a city, but it's pretty small, and it's it's right outside aspen. So it's in the mountains 164 00:17:32.933 --> 00:17:37.463 Audrey Burgio: and outside of my like gym training. 165 00:17:37.663 --> 00:17:40.842 Audrey Burgio: There's just tons of outdoor stuff here, so I like to 166 00:17:40.853 --> 00:17:43.793 Audrey Burgio: trail, run, and hike and mountain bike. 167 00:17:44.123 --> 00:17:46.170 Twin Cities Kettlebell Club: 300 days of sunshine a year. 168 00:17:46.463 --> 00:17:47.243 Audrey Burgio: Pretty much. 169 00:17:47.243 --> 00:17:56.313 Twin Cities Kettlebell Club: High Plains desert, and you're right. Next to one of the best ski towns, most famous ski towns in the world. It sounds terrible. You must be. 170 00:17:56.313 --> 00:17:56.973 Audrey Burgio: Yeah. 171 00:17:57.221 --> 00:18:01.444 Twin Cities Kettlebell Club: You must have just a just, a horrible setup there. It must must be awful for you. 172 00:18:01.693 --> 00:18:02.183 Audrey Burgio: Exactly. 173 00:18:02.183 --> 00:18:07.782 Twin Cities Kettlebell Club: Really sounds like a struggle. Is I'm is strong, is is strong then weight class 174 00:18:07.893 --> 00:18:09.743 Twin Cities Kettlebell Club: was is it weight class or not? 175 00:18:10.036 --> 00:18:10.622 Audrey Burgio: Oh, yeah. 176 00:18:10.947 --> 00:18:15.168 Twin Cities Kettlebell Club: Yeah, okay, that's I've always been a super heavy. So it's kinda never. 177 00:18:15.493 --> 00:18:17.443 Audrey Burgio: You're like, are there? Is there anything I'm like. 178 00:18:17.443 --> 00:18:28.322 Twin Cities Kettlebell Club: I'm like, I'm like, but I'm I didn't. Yeah, I didn't make weight. Okay, just throw me with this. Just throw me with the monsters like, Hop Thor, okay, yeah, I guess I'll go. I guess I'll go lift the you know, with those those monsters. Yeah, sure. 179 00:18:28.783 --> 00:18:30.522 Audrey Burgio: Have you done some strong man. 180 00:18:30.800 --> 00:18:38.833 Twin Cities Kettlebell Club: I've I've I've dabbled. I've never done the competition I've done strong man like in gym, in gym settings and stuff, and it's just it's super fun, like it's. 181 00:18:38.833 --> 00:18:39.943 Audrey Burgio: It's so much fun. 182 00:18:39.943 --> 00:18:49.169 Twin Cities Kettlebell Club: It. It really is and like. And I think one of the the really interesting areas that I don't think people understand about strong men. Most most people some people do, but is the 183 00:18:49.653 --> 00:19:08.593 Twin Cities Kettlebell Club: a big thing about it is actually strength, endurance, like the the ability for long term work, capacity over time right like. It's not an endurance. Sport like Kettlebell. Sport is an endurance sport where, like you don't get to put the bells down so like your your aerobic system has to really be. Be strong, so that you don't spike your heart rate too soon. But, like 184 00:19:08.593 --> 00:19:23.993 Twin Cities Kettlebell Club: just the the ability for overall work, capacity over 1011, 1213 event depending on what type of a meet you're doing right like there's a ton of events. It's over. It's over a day or 2 days, you know, and like the the ability to just continue to lift 185 00:19:23.993 --> 00:19:35.012 Twin Cities Kettlebell Club: really really heavy over and over and over and over again in very challenging ways, is one of the things that I think makes strong men really fun. But like I could see where you could show up as somebody who's 186 00:19:35.293 --> 00:19:41.903 Twin Cities Kettlebell Club: not trained and strong man, but because you have that that overall work capacity from all of your work in Kettlebell sport. 187 00:19:41.903 --> 00:19:42.383 Audrey Burgio: So, not. 188 00:19:42.383 --> 00:19:45.532 Twin Cities Kettlebell Club: Translate that grip strength is really, really valuable. You're, I mean. 189 00:19:45.533 --> 00:19:45.923 Audrey Burgio: Yeah. 190 00:19:45.923 --> 00:19:53.312 Twin Cities Kettlebell Club: Mental toughness, obviously. But then just that that total volume like work capacity I imagine, probably served you pretty well. 191 00:19:53.713 --> 00:20:00.922 Audrey Burgio: Yeah. And like so much of kettle ball sport training carries over into other disciplines 192 00:20:01.433 --> 00:20:09.362 Audrey Burgio: the from the breath work to the the consistency that you try to breed with every single rep. 193 00:20:10.348 --> 00:20:11.303 Audrey Burgio: It's 194 00:20:11.663 --> 00:20:14.592 Audrey Burgio: it's really awesome to carry that over. 195 00:20:15.083 --> 00:20:26.183 Audrey Burgio: So like with the with the strong man. Stuff right? It's you you're lifting heavy stuff, but you still need to be able to breathe. And if you're doing a lot of reps, you want to find that breath pattern that works the best 196 00:20:27.058 --> 00:20:27.533 Audrey Burgio: so. 197 00:20:27.533 --> 00:20:30.585 Twin Cities Kettlebell Club: How do you breathe, holding an Atlas stone? I don't know. 198 00:20:30.863 --> 00:20:35.672 Audrey Burgio: Exactly. But it like you just gotta figure it out, depending on the weight. Right? If it's 199 00:20:35.863 --> 00:20:46.103 Audrey Burgio: it's way you can do a lot of reps with. Then, yeah, you'd want to set up a a breathwork pattern just like you do with kettle sport. What's funny is the circus Dumbbell. 200 00:20:46.633 --> 00:21:04.753 Audrey Burgio: Most of the athletes have it up on their shoulder like this, you know. It's this huge dumbbell, and they're they're jerking it like that. I can't do that. And so I basically just a kettle belt jerk exactly. And I've got my arm really tight. And it it works for me. 201 00:21:04.753 --> 00:21:05.173 Twin Cities Kettlebell Club: Yeah. 202 00:21:05.173 --> 00:21:13.782 Audrey Burgio: Sure it's just of people. Look at it and wonder what the heck I'm doing. But it works for me, cause that Kettlebell has carried over and. 203 00:21:14.523 --> 00:21:15.373 Twin Cities Kettlebell Club: And. 204 00:21:15.373 --> 00:21:15.953 Audrey Burgio: Great. 205 00:21:15.953 --> 00:21:38.442 Twin Cities Kettlebell Club: It's interesting. It's interesting that you that you say so. This is a little tangential. But you remember, you remember in the crossfit games they? They had the alpaca, I think, where they're pushing the sled, and then they had to do the then they had to do long cycle with. I think women had to do 24 s. And men had to do 30 twos, if I remember. They're like pushing the sled for a hundred meters, and then they had to do like 10 reps of long cycle, and you know, etc, etc. And 206 00:21:38.443 --> 00:21:49.762 Twin Cities Kettlebell Club: I got into it with a not not like in a bad way. But like I was having a discussion with somebody about this where they were talking about. Like all these, these crossfit athletes, like their their technique is terrible because they're cleaning the bells and they're putting them up on their shoulders. And then they're 207 00:21:49.763 --> 00:22:00.622 Twin Cities Kettlebell Club: and then they're jerking them from their they're jerking them from their shoulders like their shoulder, cleaning them and jerking them from their shoulders like, it's like, Well, yeah, because they're used to doing barbells where you connect to the you connect the load to your clavicles, and. 208 00:22:01.103 --> 00:22:24.913 Twin Cities Kettlebell Club: You launch from there. I'm like, that's where they're used to connecting the load from. So I was like, are they getting as good of transference. No, they're not getting as good a transference as a catable sport athlete who understands that, like the power comes from the legs, and, like you, you get that you get that transference from the iliac crest is like, but it's familiar to them. It's a pattern that's familiar to them. So they're going with the most efficient movement style for them. I'm like there was no rule saying they had to. They had direct 209 00:22:25.473 --> 00:22:30.082 Twin Cities Kettlebell Club: games. This is not Kettlebell sport like because people are. Oh, their technique is shit. And I'm like their technique. 210 00:22:30.083 --> 00:22:30.663 Audrey Burgio: Yeah. 211 00:22:30.663 --> 00:22:43.342 Twin Cities Kettlebell Club: For for gear, a voice sport. But they were not playing gear, being a different game, right like, and they're like, well, they'd be so much better if they did it. That was like, maybe, but they don't have time to specifically train for 212 00:22:43.383 --> 00:22:52.502 Twin Cities Kettlebell Club: long cycle like they have to train for so many things, and it's it's just, but it to me. It's one of those you you felt. You're like, okay, well, this is the movement pattern my body knows. So this is how 213 00:22:53.193 --> 00:23:11.913 Twin Cities Kettlebell Club: move this weight in an efficient way. And that's what I saw with, you know. Obviously, some of the some of the some of at least clearly it was their first time, like really doing long cycle under duress. But you know. So there was definitely some some poor quality movement. There was some some people did really really well, and I was actually pretty impressed with with how well some of them 214 00:23:12.210 --> 00:23:27.982 Twin Cities Kettlebell Club: carried over there! What would be their barbell. You know their barbell clean and jerk technique to to 2 fairly heavy kettlebells while also doing sled pushes like, I don't know. I just love that I love seeing how people go about solving a a novel problem with the tools that they have. 215 00:23:27.983 --> 00:23:28.673 Audrey Burgio: Yeah. 216 00:23:28.673 --> 00:23:29.953 Twin Cities Kettlebell Club: At their disposal. 217 00:23:30.363 --> 00:23:31.873 Audrey Burgio: Yeah, absolutely. 218 00:23:32.303 --> 00:23:34.126 Twin Cities Kettlebell Club: So in in powerlifting. 219 00:23:35.083 --> 00:23:37.473 Twin Cities Kettlebell Club: What? What was your total? I have, I have to ask, because. 220 00:23:37.473 --> 00:23:37.863 Audrey Burgio: Yeah. 221 00:23:37.863 --> 00:23:41.203 Twin Cities Kettlebell Club: Power powerlifting is is a sport that I also love. So what was your time? 222 00:23:41.203 --> 00:23:41.873 Audrey Burgio: I. 223 00:23:41.873 --> 00:23:42.803 Twin Cities Kettlebell Club: Beeps. 224 00:23:42.803 --> 00:24:02.332 Audrey Burgio: I can't quite remember. Let me add it up. I know I benched 1 60. I did miss my squat. It was my! That was the first. That's the first one you do. So I got to. I got 2 25, but I missed my last 2. I think I squat normally like 2 35. Not anything significant. 225 00:24:02.513 --> 00:24:05.972 Audrey Burgio: And then I deadlifted, I think 226 00:24:06.333 --> 00:24:09.092 Audrey Burgio: 303 or something. 227 00:24:09.093 --> 00:24:31.173 Twin Cities Kettlebell Club: I was, I was. Gonna say, if you're if you're squat, if you're squatting in the 2 50 Si bet you're deadlift in 300 s. Because it's just one of those things, like most people, are either a pusher or a polar. When it comes to when it comes to power lifting right? They're either better at. They're either better at at at deadlift, or they're better at squat depending. Usually it's it's anthropomorphic. Usually it's because of femur length and body, you know. Body Comp, you know, but just 228 00:24:31.173 --> 00:24:39.422 Twin Cities Kettlebell Club: different different body styles right? But I was I was curious which which one which one you were going to be stronger at. So that doesn't. That doesn't surprise me. 229 00:24:39.423 --> 00:24:40.063 Audrey Burgio: Yeah. 230 00:24:40.063 --> 00:24:42.162 Twin Cities Kettlebell Club: Do you like squatting, or do you. 231 00:24:42.163 --> 00:24:45.866 Audrey Burgio: Yeah, I mean, I don't mind. I think everyone agrees it kind of just sucks 232 00:24:47.031 --> 00:24:49.873 Audrey Burgio: like it's just always hard. 233 00:24:50.693 --> 00:25:00.328 Twin Cities Kettlebell Club: It. Well, at that, at that intensity. Yes, when you're doing one rep, Max, you know one rep. Max squats are are very, very challenging so. 234 00:25:00.673 --> 00:25:01.033 Audrey Burgio: I start. 235 00:25:01.033 --> 00:25:06.193 Twin Cities Kettlebell Club: List, though. But there's there's something there's something different about it, though, for at least for me, mentally like 236 00:25:06.323 --> 00:25:12.822 Twin Cities Kettlebell Club: when you're when you're stepping under the load, like, if you fail on a deadlift, it's just like, Oh, I just didn't get it off the ground. 237 00:25:13.213 --> 00:25:16.222 Twin Cities Kettlebell Club: Right, but, like Squat requires a little bit of like. 238 00:25:16.273 --> 00:25:19.603 Twin Cities Kettlebell Club: Alright, I'm I'm like I'm under this load, and if. 239 00:25:19.603 --> 00:25:20.093 Audrey Burgio: Yeah. 240 00:25:20.093 --> 00:25:37.753 Twin Cities Kettlebell Club: If I can't get it, you know, back off the ground like I've gotta crash it, you know, or I'm getting crushed right like you know. So there's there's a little bit of that like mental commitment to it, like, I don't know. There's just something about having that load like on your spine that you just know? Like, okay, this is, this is a shitload. 241 00:25:38.073 --> 00:25:41.393 Twin Cities Kettlebell Club: even if it's relative, you know, just relative to your body weight, like. 242 00:25:41.393 --> 00:25:41.993 Audrey Burgio: Yeah. 243 00:25:41.993 --> 00:25:44.243 Twin Cities Kettlebell Club: Feels it feels heavy. 244 00:25:45.367 --> 00:25:51.123 Twin Cities Kettlebell Club: So are you gonna keep kinda you gonna keep competing in multiple sports. Is that is that still the plan or. 245 00:25:51.484 --> 00:25:56.902 Audrey Burgio: I don't know like I I just like to. I just like to try things. 246 00:25:56.903 --> 00:25:57.323 Twin Cities Kettlebell Club: Nice. 247 00:25:57.323 --> 00:26:02.562 Audrey Burgio: So you know, I've even done a couple of crossfit competitions just because someone asked me to 248 00:26:03.813 --> 00:26:04.943 Audrey Burgio: and which is 249 00:26:04.953 --> 00:26:08.832 Audrey Burgio: the last one I did was fun because they had Kettlebell snatches in there. 250 00:26:08.933 --> 00:26:23.502 Audrey Burgio: and it was a partner thing. And so my partner did one snatch. I did the rest because each partner had to do, you know, split the reps, or at least had to do one rep of everything, and then she was stronger at the other thing. So it just worked out really perfect. 251 00:26:23.503 --> 00:26:23.953 Twin Cities Kettlebell Club: Nice and. 252 00:26:23.953 --> 00:26:28.343 Audrey Burgio: Anytime. I see a crossfit workout with snatches. I'm just like, Oh, yeah. 253 00:26:28.543 --> 00:26:30.103 Audrey Burgio: gonna dominate this. 254 00:26:31.264 --> 00:26:34.911 Twin Cities Kettlebell Club: Yeah, snatch is kind of your thing. Well, I mean. 255 00:26:35.643 --> 00:26:48.113 Twin Cities Kettlebell Club: you're you're one of you're one of the the foremost experts in snatch in the world, if not, you know, at least in America, for sure. But I would say in, I would say in the world, because obviously you're a world record holder in 2 weight classes. So let's talk about. 256 00:26:48.113 --> 00:26:49.513 Audrey Burgio: American Record. 257 00:26:49.513 --> 00:26:52.023 Twin Cities Kettlebell Club: Oh, I'm sorry. I'm sorry. American record, holder. Thank you for. 258 00:26:52.023 --> 00:26:52.443 Audrey Burgio: I. 259 00:26:52.443 --> 00:26:54.852 Twin Cities Kettlebell Club: Be honest and and thank you. 260 00:26:55.303 --> 00:26:59.752 Audrey Burgio: I think the world record for my weight class is like in the 2 hundreds. 261 00:27:00.553 --> 00:27:03.112 Twin Cities Kettlebell Club: So just, you know. Give yourself weeks. 262 00:27:03.403 --> 00:27:03.923 Twin Cities Kettlebell Club: get. 263 00:27:03.923 --> 00:27:04.563 Audrey Burgio: Yeah. 264 00:27:05.076 --> 00:27:05.642 Twin Cities Kettlebell Club: So what? 265 00:27:05.643 --> 00:27:08.139 Audrey Burgio: Few more, weeks, few more, years, whatever. 266 00:27:08.853 --> 00:27:28.492 Twin Cities Kettlebell Club: I always I always I'm such an asshole I make that I make that joke with my with my athletes a lot of times where I'm like, they're like, like, Okay, well, so what do you think the I was like? Oh, you're you're doing great. You just need like, I don't know, like a few 100,000 more reps. And you're gonna it's totally gonna be totally gonna be ingrained. You just just give it, like, you know, 2, 300,000 more reps. 267 00:27:28.493 --> 00:27:29.783 Audrey Burgio: Exactly 268 00:27:30.058 --> 00:27:34.832 Audrey Burgio: I've tried. Have you ever tried to calculate? Maybe, like how many reps you've done over the years. 269 00:27:34.833 --> 00:27:47.592 Twin Cities Kettlebell Club: I I well, I'm not ashamed to say I have. I probably have the spreadsheets to do the math. I would just it would just be a a data. It would just be a data, a data munging ex expedition. But yeah, it's I. 270 00:27:47.603 --> 00:27:52.383 Twin Cities Kettlebell Club: At at 1 point I at 1 point, I was actually like tracking my volume like Year over year, like totally 271 00:27:52.903 --> 00:28:04.763 Twin Cities Kettlebell Club: reps in total number of like my time. And I I stopped doing that. But I like. I'm such a data, nerd that I I loved. I loved being able to see like oh, last year I did. You know I did. 7,000 long cycle reps. I did 4. 272 00:28:04.763 --> 00:28:05.123 Audrey Burgio: Yeah. 273 00:28:05.123 --> 00:28:12.393 Twin Cities Kettlebell Club: Whatever like, and just being able, just being able to calculate how many workouts I did, how many reps I did like, and having the data to to 274 00:28:12.783 --> 00:28:25.332 Twin Cities Kettlebell Club: then. But then I started obsessing on that stuff. And I was like, you're not going to linearly like progress, as you also age like like at some point like those those things start to, you know. Start to to 275 00:28:25.373 --> 00:28:26.893 Twin Cities Kettlebell Club: diverge a little bit. 276 00:28:27.083 --> 00:28:33.853 Audrey Burgio: Well, yeah, there's that. And there is the point that you're not gonna just progress forever. You're going to have. 277 00:28:34.303 --> 00:28:35.273 Audrey Burgio: you know 278 00:28:35.823 --> 00:28:37.952 Audrey Burgio: peaks and troughs of of 279 00:28:38.213 --> 00:28:49.003 Audrey Burgio: your abilities or your training volume. I mean, hopefully, you're slowly progressing. But you're not always gonna be on your top game and get the most reps. Every single time you compete. 280 00:28:49.393 --> 00:28:51.863 Twin Cities Kettlebell Club: Yeah, I. And I think that's one of the things that 281 00:28:51.903 --> 00:29:15.823 Twin Cities Kettlebell Club: you learn over time. I mean, people tell you that when you start and you still like, I think, until you experience it a little bit, we always wanna believe that we're the exception to the or the exception to the rule, or you know that that we're going to. Oh, no, I'm just gonna I'm just gonna keep. Just gonna keep getting better. Once I once I go once I conquer the 20 fours. Then I'm just gonna move to the 20 eighth. And then once I conquer the 20 eights, I'm gonna move to 32 s, and I'm gonna I'm just gonna go pro right. 282 00:29:16.118 --> 00:29:22.903 Twin Cities Kettlebell Club: That's that tends to be how we think it's gonna happen. But that's that's rarely. That is rarely how it actually happens. But 283 00:29:23.310 --> 00:29:29.452 Twin Cities Kettlebell Club: so what? What is your what are your? What are your American records, and what are the weight classes that that you that you hold them in. 284 00:29:29.753 --> 00:29:32.083 Audrey Burgio: Yeah. So I've got 285 00:29:33.343 --> 00:29:37.713 Audrey Burgio: 141 reps in the 58 Kilo weight class. 286 00:29:38.103 --> 00:29:41.862 Audrey Burgio: and then in the 63, a hundred 54, 287 00:29:42.153 --> 00:29:44.463 Audrey Burgio: which I just did in 288 00:29:44.953 --> 00:29:46.363 Audrey Burgio: February. 289 00:29:47.403 --> 00:29:48.653 Audrey Burgio: Think February. 290 00:29:49.143 --> 00:29:49.813 Twin Cities Kettlebell Club: Nice. 291 00:29:50.043 --> 00:29:52.043 Audrey Burgio: Earlier this year, which 292 00:29:52.533 --> 00:29:57.353 Audrey Burgio: I weighed in at like 61 with my clothes on. 293 00:29:57.673 --> 00:29:58.732 Audrey Burgio: but you can see. 294 00:29:58.733 --> 00:30:01.112 Twin Cities Kettlebell Club: Probably like 59 kilos, or 60 kil. 295 00:30:01.113 --> 00:30:14.094 Audrey Burgio: Which I just didn't feel like cutting any weight, cause I've been trying to bulk a little bit for the the strong man thing and stay at the upper end of that week class. And then I just I just didn't feel like cutting weight. 296 00:30:14.383 --> 00:30:15.183 Twin Cities Kettlebell Club: Tall, are you. 297 00:30:15.323 --> 00:30:16.383 Audrey Burgio: 5, 4. 298 00:30:16.383 --> 00:30:27.393 Twin Cities Kettlebell Club: Okay. So you don't have a like a massive frame to like, you know. Just pound, you know, pound calories and just throw muscle onto like you're you're not. You're not super tall. 299 00:30:27.823 --> 00:30:30.701 Audrey Burgio: No, and I I don't think I'd want to do that. 300 00:30:31.493 --> 00:30:32.472 Twin Cities Kettlebell Club: No, that I 301 00:30:33.053 --> 00:30:35.302 Twin Cities Kettlebell Club: and think I wouldn't recommend it for most people. That's. 302 00:30:35.303 --> 00:30:35.843 Audrey Burgio: Second. 303 00:30:35.843 --> 00:30:41.853 Twin Cities Kettlebell Club: That's the challenging part. I think. Both of both powerlifting and strong. Man is like mass moves mass, and so. 304 00:30:41.853 --> 00:30:42.233 Audrey Burgio: Like nur. 305 00:30:42.233 --> 00:31:00.083 Twin Cities Kettlebell Club: There's a little bit of like there is definitely a little bit like it's probably not optimal for health and longevity like to pursue those for a long period of time, because you need to be heavier than is probably healthy to maintain for extended periods of time. If you want to be competitive within your classes. But 306 00:31:00.583 --> 00:31:10.742 Twin Cities Kettlebell Club: you know to each their own, though too like if it's I think it's better to be a strong, heavier than average person than a week a week person at the, you know, ideal 307 00:31:10.793 --> 00:31:13.043 Twin Cities Kettlebell Club: at the ideal. But yeah. 308 00:31:13.753 --> 00:31:25.223 Audrey Burgio: Exactly. I mean building muscle and maintaining muscles so important. I'm not like a doctor, scientist, or nutritionist, or anything. But I think if you read any study, it 309 00:31:25.263 --> 00:31:28.143 Audrey Burgio: talks about how much muscle mass. 310 00:31:28.223 --> 00:31:31.753 Audrey Burgio: It plays an important role in the aging process. 311 00:31:32.083 --> 00:31:40.643 Audrey Burgio: And I think anyone that's a lot older that continues to lift and still lifts it. You can just see it in 312 00:31:42.563 --> 00:31:46.332 Audrey Burgio: in their lifestyle, and I live in a very active 313 00:31:47.013 --> 00:32:01.643 Audrey Burgio: community, and so you can. You'll be on the trails, and there'll be people in their eighties just hiking up mountains like no problem. I've got a client that's almost 70 that does catalog sport, and you know he's he's deadlifting 3 25 and. 314 00:32:02.313 --> 00:32:04.703 Twin Cities Kettlebell Club: One. So yeah, I I just. It just occurred to me like 315 00:32:04.873 --> 00:32:12.602 Twin Cities Kettlebell Club: an idiot that you're you're training at altitude all the time. So when you come to sea level, do your numbers go up just because just because you wanted altitude. 316 00:32:12.873 --> 00:32:19.414 Audrey Burgio: I don't know. It's hard to quantify, because if you're traveling you might have travel, fatigue. 317 00:32:20.713 --> 00:32:35.222 Audrey Burgio: being a woman, there's definitely like hormonal changes throughout the month that do play a role in how you perform. So it's it's really hard to quantify it. I think. Of course, there's a benefit 318 00:32:35.473 --> 00:32:37.793 Audrey Burgio: to go into sea level, and and 319 00:32:38.183 --> 00:32:41.283 Audrey Burgio: having a little bit more oxygen for sure. 320 00:32:41.973 --> 00:33:02.563 Twin Cities Kettlebell Club: Yeah, I'd be, I'd be interested to see, especially if especially if we could hold some of those other variables constant like you're talking about like if we could get you like. I don't know if we could get you out to the to the Wksf North American Championship in September. And you came out like a week early where you had enough time like you came. You're like, I'm gonna plan it. I'm gonna cause it's and I'm gonna I'm gonna stay. So I'm not fatigued. I'll I'll give myself like 321 00:33:02.893 --> 00:33:12.733 Twin Cities Kettlebell Club: 5 days. I'll get there early, get acclimated like, get a good night's sleep, you know, etc, etc, and then you're not doing the like not doing the like. Oh, I flew in on Friday on Friday. 322 00:33:12.733 --> 00:33:13.283 Audrey Burgio: Yeah. 323 00:33:13.283 --> 00:33:27.773 Twin Cities Kettlebell Club: Landed, went to my hotel room, crushed some food, went to sleep, woke up, wait in, and then went and lifted, and then got on a flight and went home like those those ones are always. It's always hard to know, like, Oh, if you have a suboptimal performance you're like, Oh, is it because I was 324 00:33:27.863 --> 00:33:29.483 Twin Cities Kettlebell Club: too stressed? Or you know. 325 00:33:29.483 --> 00:33:31.493 Audrey Burgio: Yeah, I mean it. 326 00:33:31.583 --> 00:33:34.803 Audrey Burgio: It's just hard to quantify any performance. 327 00:33:34.923 --> 00:33:36.573 Audrey Burgio: Because. 328 00:33:37.403 --> 00:33:47.283 Audrey Burgio: as you know, sometimes, you're on it, and you can do really good, but you can't always repeat that. You hope that every competition you get a little bit better. 329 00:33:47.563 --> 00:33:49.883 Audrey Burgio: but I just look at it as 330 00:33:50.553 --> 00:33:55.523 Audrey Burgio: I did the best I could, and I I say that a lot but it's 331 00:33:55.873 --> 00:33:59.073 Audrey Burgio: I gave my 100%. Therefore 332 00:33:59.253 --> 00:34:01.902 Audrey Burgio: I couldn't have done anything more 333 00:34:02.192 --> 00:34:07.183 Audrey Burgio: than what I did, and I'm just always happy with my performance, whatever it is. 334 00:34:07.303 --> 00:34:09.092 Audrey Burgio: because I didn't never give up. 335 00:34:09.093 --> 00:34:28.702 Twin Cities Kettlebell Club: I I I would love to. I would love to to have be able to adopt that, that I'm working on it. I'm it's a work in progress for me. It's been a long time for me, like I was just explaining to my daughter like that. I I hate losing more than I enjoy winning, and that is that is problematic for me at times, because it it's 336 00:34:29.033 --> 00:34:34.173 Twin Cities Kettlebell Club: It's been really hard as a as a really fierce competitor to like, especially when I'm I'm 337 00:34:34.353 --> 00:35:01.093 Twin Cities Kettlebell Club: I'm like, I'm never catching Markov or Dennis of, or even just like you know I'm not. I'm not. I'm not. I shouldn't be competing against other heavyweights right? Like that's just not. That's just not gonna be a good plan for me, because I'm going to hurt myself trying to. But it it's it's been a really big shift for me to be able to think about like, oh, it's just you versus the bells, and like. Just enjoy what your body is capable of, like, you know, I've had 338 00:35:01.203 --> 00:35:20.762 Twin Cities Kettlebell Club: more injuries than I care to, you know, than I care to remember right and like just being like, Hey, just enjoy the fact. You know, I was even just telling my coach, you know, just this past week, like, Oh, I'm like I felt I felt terrible that the I was like that cause. He prescribed 12 kilos as part of a warm upset, like a kind of a a priming set, right. 339 00:35:20.763 --> 00:35:21.113 Audrey Burgio: Yeah. 340 00:35:21.113 --> 00:35:28.183 Twin Cities Kettlebell Club: Work on. You're gonna work on driving the bells with your quads and then extending your feet like, so he'll make you do like push presses rather than jerks right and. 341 00:35:28.663 --> 00:35:49.422 Twin Cities Kettlebell Club: So so that you're, you know, before your jerk sets, you know, and I'm like, Oh, great! So now my quads are smoked, and I was like. I did not think you know 12 kg, for, you know, for 4 min, you know. Shouldn't. I was like that, really shouldn't make me tired, you know. He's like, Get rid of the eagle man, you know it's not. It's not. It's it's fine like it's it's always good to use those lightweights. But it was just. It's just. It's like, I have a hard time like 342 00:35:49.763 --> 00:35:57.513 Twin Cities Kettlebell Club: being able to just accept that like, oh, this is this is good like, just be glad that your body is capable of doing these things. It's an okay that your body is tired, right? Like. 343 00:35:57.513 --> 00:35:57.923 Audrey Burgio: It's. 344 00:35:57.923 --> 00:36:00.992 Twin Cities Kettlebell Club: I'm like, you know. I I struggle with, I struggle with that. 345 00:36:00.993 --> 00:36:04.193 Audrey Burgio: It's it's hard. It's hard for me even 346 00:36:04.863 --> 00:36:06.773 Audrey Burgio: But I just tried to 347 00:36:07.123 --> 00:36:16.183 Audrey Burgio: just tell myself you did the best you could like. Kind of forget about it. Then, you know. Occasionally it pops up like, oh, you could have done more. 348 00:36:16.593 --> 00:36:21.283 Audrey Burgio: you probably should have, you know, done this or not gone as fast or that 349 00:36:21.393 --> 00:36:27.332 Audrey Burgio: this or that, you know. But I just say, Okay, well, for next time I'm gonna try and plan 350 00:36:27.343 --> 00:36:30.383 Audrey Burgio: this a little bit differently and see what happens. 351 00:36:30.393 --> 00:36:31.463 Audrey Burgio: I think that's the. 352 00:36:31.463 --> 00:36:55.752 Twin Cities Kettlebell Club: I think that's the balance right is like, is like you do cause you do want to retrospect. And you do want to think about. What could I have done better? But it's like I I've started taking the mantra of We win, or we learn right like it was great. It was either a great set, and we've got wins to celebrate or we learn something. And we've got something to celebrate. Because we learned right. And like that, I'm trying. I'm trying to cultivate that that mindset, both in myself and in my athletes as well, cause I think that's huge. 353 00:36:55.903 --> 00:37:01.132 Audrey Burgio: Yeah, you have to reflect on on your set, whether you one or 354 00:37:01.153 --> 00:37:06.002 Audrey Burgio: you know, came in last. You just have to think about okay, next time. 355 00:37:06.393 --> 00:37:10.293 Audrey Burgio: Do I repeat the same process? Could I have tweaked something? 356 00:37:10.553 --> 00:37:12.683 Audrey Burgio: I think it's it's just really important to 357 00:37:12.973 --> 00:37:15.052 Audrey Burgio: to go back and and look at 358 00:37:15.143 --> 00:37:16.323 Audrey Burgio: at each set 359 00:37:17.663 --> 00:37:20.452 Audrey Burgio: all the time. And even in training, you know. 360 00:37:20.933 --> 00:37:27.522 Audrey Burgio: seems like you're a very analytical person, and I think the sport requires a lot of analysis, a lot of self analysis. 361 00:37:27.793 --> 00:37:51.833 Twin Cities Kettlebell Club: Yeah, let's so let's talk about that. Because I was, I was gonna say, professional segue here, you'll you would say, let's go. We like to go back and reflect. I know that you're big on video breakdown. I you post you post you post a lot of really really useful and cool. Slow motion slow motion. Video, slow motion, video breakdowns of your practice sets where you talk about things that you are experimenting with or things that you're working on. And 362 00:37:52.203 --> 00:37:53.553 Twin Cities Kettlebell Club: a lot of times they're. 363 00:37:53.633 --> 00:37:58.553 Twin Cities Kettlebell Club: I will say, at least to to most people they're gonna be like fairly minute details like. 364 00:37:58.963 --> 00:38:10.243 Twin Cities Kettlebell Club: Level that you're at. That's kind of what it takes right. If you're gonna go from. If you're gonna go from like Cms to master sport to msic like that might be like quarters of an intern on your hand. Insertion. 365 00:38:10.243 --> 00:38:11.483 Audrey Burgio: Exactly. 366 00:38:11.483 --> 00:38:29.023 Twin Cities Kettlebell Club: Like minute, minute, minute details. But when you're doing video analysis, like, kind of what is your either? What is your own, your checklist for yourself, or even for one of your athletes like, how do you? How do you go about doing like video analysis? And let's stick with Snatch? Because I know that's your jam. So like, how do you? How do you think about snatch when you're doing video analysis? 367 00:38:29.023 --> 00:38:32.602 Audrey Burgio: So I I like to record in slow motion. 368 00:38:32.713 --> 00:38:36.602 Audrey Burgio: If I'm gonna analyze anything that way I can. 369 00:38:36.773 --> 00:38:45.350 Audrey Burgio: I can see exactly what's happening with the position of the hand, the weight shifting. But what I look for is just 370 00:38:47.423 --> 00:38:53.192 Audrey Burgio: I don't know if you heard that sorry something really loud just dropped by. So what I'm looking for 371 00:38:54.560 --> 00:39:04.592 Audrey Burgio: is anything that can improve my efficiency, so is the Kettlebell moving, you know, in the back swing unnecessarily. 372 00:39:04.693 --> 00:39:05.963 Audrey Burgio: Is 373 00:39:06.403 --> 00:39:12.933 Audrey Burgio: my arm disconnecting a touch earlier than it it needs to. Can I fix that? 374 00:39:12.963 --> 00:39:36.163 Audrey Burgio: Is that the technique I have to work with? What's that overhead, you know. Position look like not just the arm by the ear. But what's the rest of my body doing when I cast the bell right? Is there room to make that a little bit faster? Or is it pulling my arm a little bit that I'm not really noticing when I'm in the middle of my set. 375 00:39:36.373 --> 00:39:54.463 Audrey Burgio: so I just look for the smallest little things that I might not notice, and then I bring attention to those, and in my next set. I'm paying attention to it. So lately I've been noticing that on my back swing I can feel the Kettlebell like twist just a little bit in the back. 376 00:39:55.323 --> 00:39:59.622 Audrey Burgio: I never really felt that before until I saw it. 377 00:39:59.937 --> 00:40:11.382 Audrey Burgio: Once I noticed it then I could feel it, and I was like, Oh, well, that's one way that I'm gonna be able to get a few more reps out, because that's just less movement, right? So it's all about being as efficient as possible. 378 00:40:12.093 --> 00:40:20.373 Audrey Burgio: And I in a lot of my training, I'm able to eliminate that not all the time yet, because you've got your habits. But it's just 379 00:40:20.713 --> 00:40:27.422 Audrey Burgio: looking at this the tiniest details, and then bringing awareness to one of them for your next training set. 380 00:40:27.423 --> 00:40:32.342 Twin Cities Kettlebell Club: You're gonna get it perfect. Just give it another couple of 100,000 more reps. It'll be perfect, that that's all. That's all. 381 00:40:32.343 --> 00:40:34.162 Audrey Burgio: That's all. Exactly. 382 00:40:34.463 --> 00:40:38.493 Twin Cities Kettlebell Club: So what are so? For for those of us that are 383 00:40:38.623 --> 00:40:53.592 Twin Cities Kettlebell Club: nowhere near your level? What are the big rocks that like for new lifters, because what you're talking about is, I mean, it's it's awesome. And it's gold, especially for people that are pursuing like next level stuff. But for for new lifters, like, what are the big rocks that are kind of the fundamentals. 384 00:40:54.133 --> 00:41:06.383 Twin Cities Kettlebell Club: Right like, what are you looking for? You get somebody that's relatively new, like, maybe they've done one competition. And they're like, Okay, shit, I need a coach right? Like things that you're looking for when you're doing video analysis for for your athletes. 385 00:41:06.913 --> 00:41:13.023 Audrey Burgio: Few things. So I think the pendulum swing is a must to to master, and 386 00:41:13.083 --> 00:41:16.632 Audrey Burgio: that's something that you should just practice with 387 00:41:17.443 --> 00:41:24.492 Audrey Burgio: lightweight or no weight. I'm a big proponent of mimicking the movement without a Kettlebell. 388 00:41:25.073 --> 00:41:25.703 Audrey Burgio: I've done. 389 00:41:25.703 --> 00:41:29.162 Twin Cities Kettlebell Club: And line at the Home Depot, and people look at me like I'm insane, because then. 390 00:41:29.553 --> 00:41:31.892 Audrey Burgio: You're like thinking about it. Really. 391 00:41:31.893 --> 00:41:34.251 Twin Cities Kettlebell Club: Yeah, I'm like, I'm like, I'm like, Wait, huh! 392 00:41:35.239 --> 00:41:35.966 Audrey Burgio: Exactly. 393 00:41:36.693 --> 00:41:38.362 Twin Cities Kettlebell Club: Hair jerks in the line. Yeah. 394 00:41:38.750 --> 00:41:45.343 Audrey Burgio: So the pendulum swing, I think, is really important. That lean back on the up swing. 395 00:41:45.433 --> 00:42:07.612 Audrey Burgio: So working on, leaning back with the whole body, and sometimes that takes someone else to kind of maybe grab the bell for the person so they can feel what it feels like to have the this counter balance of the bell without falling over like how much force is actually required. On the upswing. 396 00:42:08.063 --> 00:42:09.573 Audrey Burgio: So. 397 00:42:10.413 --> 00:42:14.032 Audrey Burgio: leaning back into the heels, the pendulum swing. 398 00:42:14.723 --> 00:42:17.293 Audrey Burgio: and then the other 2 things are 399 00:42:17.523 --> 00:42:19.753 Audrey Burgio: the position of 400 00:42:19.943 --> 00:42:22.672 Audrey Burgio: the Kettlebell in your hand. 401 00:42:22.913 --> 00:42:26.652 Audrey Burgio: So making sure that you're using that reverse hook grip. 402 00:42:26.723 --> 00:42:27.863 Audrey Burgio: and 403 00:42:27.893 --> 00:42:40.223 Audrey Burgio: it's really in the fingertips, right? And you're not gripping it too tight, or your wrist isn't curled because you'll see that a lot like the wrist gets curled slightly, and then there's squeezing it too tight. So 404 00:42:40.873 --> 00:42:45.133 Audrey Burgio: how you hold the Kettlebell? And then, of course, the insertion. Yeah. 405 00:42:45.733 --> 00:42:54.018 Audrey Burgio: So making sure that that Kettlebells right along here right along the wrist. If you're not watching the video, 406 00:42:55.383 --> 00:42:57.843 Audrey Burgio: that you've got kind of those hearing points. 407 00:42:57.843 --> 00:43:11.712 Twin Cities Kettlebell Club: Of the hand where we do our heel strikes right. If you're martial artists, right? You learn those strikes right like that. That process of of the rest. There, that one's that's where we want it, landing every time, every time, if if we can, right landing. 408 00:43:11.713 --> 00:43:23.003 Audrey Burgio: Yeah, even like Barbell presses right like that. You're pressing from this part of your hand. You're benching from that part of your hand. If you've got the bar back here when you're overhead pressing, like, you know, into your 409 00:43:24.133 --> 00:43:33.062 Audrey Burgio: fingers, or like the these pads of your hands, it's not gonna be an ideal, pressing position. It's not just, not us. The most 410 00:43:33.223 --> 00:43:33.883 Audrey Burgio: like 411 00:43:34.083 --> 00:43:36.603 Audrey Burgio: strong position you can be in so. 412 00:43:36.753 --> 00:43:39.372 Twin Cities Kettlebell Club: So it was. So it was pendulum swing. 413 00:43:39.863 --> 00:43:40.663 Audrey Burgio: Angel, and swing. 414 00:43:40.663 --> 00:43:44.932 Twin Cities Kettlebell Club: Lean back, the body weight into the heels as the bell, as the bell comes up. 415 00:43:45.223 --> 00:43:46.133 Audrey Burgio: Counterbalance. 416 00:43:46.133 --> 00:43:57.513 Twin Cities Kettlebell Club: Right and then hand hand position, your hand position. So you've got that. That C. Grip is what I call it the C group, because I tell people I I don't even give them the lock necessarily anymore, because I want people to get used to like doing just. 417 00:43:57.513 --> 00:43:58.213 Audrey Burgio: Yeah. 418 00:43:58.213 --> 00:43:58.803 Twin Cities Kettlebell Club: Catching it in there. 419 00:43:58.803 --> 00:44:00.082 Audrey Burgio: Call it like a monkey grip. 420 00:44:00.083 --> 00:44:26.793 Twin Cities Kettlebell Club: Yeah, yeah, exactly. I I do like the lock. But I I tell people like, the the most important thing is the C. Grip, or I sometimes call it the okay grip, right? Like. So you know, you're given. Make sure you're getting. You're getting it in the the crooks of the hand and then insertion. And, you know, getting getting deep insertion like those are kind of your 4. Those are your 4 big fundamentals that you check for with new lifters, or I mean even experience lifters like you can never checking those 4, those 4 big rocks. 421 00:44:27.103 --> 00:44:37.557 Audrey Burgio: Yeah. And the lean back is in that like, counterbalance is really important. Because not only do you need that position 422 00:44:38.063 --> 00:44:40.343 Audrey Burgio: to help aid in the transition. 423 00:44:40.353 --> 00:44:49.932 Audrey Burgio: but it keeps the arm closer into the body, and if you're on your toes right, that that arm just gets further and further out, the more 424 00:44:49.943 --> 00:44:55.473 Audrey Burgio: your torso is forward. And then that's just not an ideal position for the insertion. 425 00:44:55.473 --> 00:45:24.013 Twin Cities Kettlebell Club: Yeah, I'm I'm gonna steal the lean back through the heels because I talk about the counterbalance all the time in the lean back. And like I I love doing what I call the low, low, high and low, high snatch, right? So we start with a low swing, and then a high swing, and then the full snatch. And it's just you lean back further. The higher you want the bell to go and I'm I'm gonna I'm gonna add the the queue of like lean back through your heels because I'm trying to get people to feel that that counter balance and that the the product, the weight going higher is just a product of you, shifting your body weight 426 00:45:24.013 --> 00:45:29.252 Twin Cities Kettlebell Club: back against the momentum of the bell more aggressively and the more aggressively you lean back. 427 00:45:29.363 --> 00:45:32.143 Twin Cities Kettlebell Club: The higher the bell's going to go, the faster the bell's going to go higher. 428 00:45:32.453 --> 00:45:33.813 Audrey Burgio: Yeah, yeah. 429 00:45:35.628 --> 00:45:37.643 Twin Cities Kettlebell Club: Love, that! That's that's that is 430 00:45:38.183 --> 00:45:44.483 Twin Cities Kettlebell Club: gold. That's that's great. That's great stuff. So I'm also curious. You mentioned dancing and 431 00:45:44.783 --> 00:45:56.322 Twin Cities Kettlebell Club: is dancing is, do do you feel like snatch and dancing have a lot like? Is that the reason that snatch is like your favorite lift because it it feels kind of like a dance with the way when you think about it like that, like it, it's. 432 00:45:56.823 --> 00:45:59.832 Twin Cities Kettlebell Club: I I think that's part of the reason. It's like my most frustrating, because. 433 00:46:00.081 --> 00:46:01.572 Audrey Burgio: You don't know how to dance. 434 00:46:01.573 --> 00:46:02.903 Twin Cities Kettlebell Club: Oh, no, I'm actually a very good day. 435 00:46:02.903 --> 00:46:03.323 Audrey Burgio: Yeah, so. 436 00:46:03.323 --> 00:46:21.242 Twin Cities Kettlebell Club: Thank you. But it's just I don't have any formal training and dancing, but it, it's it is a lot of fun, but it is. It's so detailed. But I love the thing I love about it is when it's going well, it feels like a dance, because it's the flow right? You get into the like, you know. You get the rhythm. You're getting your body weight shift. You're getting your breath padded. 437 00:46:21.803 --> 00:46:25.893 Twin Cities Kettlebell Club: Insertion, and it's just like you can almost get meditative with it where it's just. 438 00:46:25.893 --> 00:46:26.793 Audrey Burgio: So absolutely. 439 00:46:26.793 --> 00:46:33.053 Twin Cities Kettlebell Club: You just get you just get in your groove. But then I'm also because it's so nuanced where it's like, Oh, my fingers were off by. 440 00:46:33.563 --> 00:47:02.265 Twin Cities Kettlebell Club: Orders of an inch, or like one bad rep when you're doing when you're doing heavy weights like hell heavy again, heavy is relative to what you normally do. But like if you're used to doing 20 fours, and you're messing with the 20 eights or the 30 twos and one bad rep. And you're like shit. I just tore my palm because I because I got sloppy on one rep, and I I over gripped it, or I didn't get to my! I didn't. I didn't fully pull my hand, pull my hand back on the on the catch right like I I let it catch my palm a little bit. And you're like, Yeah. 441 00:47:02.693 --> 00:47:14.192 Twin Cities Kettlebell Club: shit like just I have that. I don't know that it's always it's it's like such a fickle mistress for me like I've never been able to get like snatch like totally dialed to where I've ever felt like. It's my strongest left. 442 00:47:14.483 --> 00:47:18.202 Audrey Burgio: I think people just have the lifts that they prefer. 443 00:47:19.383 --> 00:47:21.103 Audrey Burgio: Some people hate snatch. 444 00:47:21.293 --> 00:47:25.862 Audrey Burgio: I don't like jerks. I don't know just my boss. 445 00:47:25.863 --> 00:47:28.153 Twin Cities Kettlebell Club: Interviews over. I'm done. I'm out. 446 00:47:28.413 --> 00:47:28.923 Twin Cities Kettlebell Club: Thank you. 447 00:47:28.923 --> 00:47:29.573 Audrey Burgio: Yeah. 448 00:47:29.573 --> 00:47:35.842 Twin Cities Kettlebell Club: Don't you dare talk bad about Derek? No, I I I love, I love all. I love all the lists and hate them. I hate very. 449 00:47:35.843 --> 00:47:36.263 Audrey Burgio: Yeah. 450 00:47:36.263 --> 00:47:52.122 Twin Cities Kettlebell Club: Various components about about all about all of them as well. So have you? Have you done any training cycles where you just like, did you? Did anybody try and like, be like, Hey, your snatch numbers are fantastic. You should try Biathlon, because you could like be a champion in Biathlon or. 451 00:47:52.123 --> 00:47:55.773 Audrey Burgio: Well, I've tried a few times to get my jerk numbers up. 452 00:47:56.203 --> 00:47:57.533 Audrey Burgio: and. 453 00:47:57.593 --> 00:48:05.742 Audrey Burgio: like I said before, just something always gets a little irritated. After several weeks of training, and then I just 454 00:48:06.233 --> 00:48:08.792 Audrey Burgio: take a break and then just go back to snatch. 455 00:48:10.343 --> 00:48:17.072 Audrey Burgio: But I I haven't formally competed in in jerks or long cycle, but I have definitely done. 456 00:48:18.603 --> 00:48:23.803 Audrey Burgio: you know, quite a few little little competitions or longer training sets with it. 457 00:48:23.853 --> 00:48:27.763 Audrey Burgio: But I would. I would really like to do, Biathlon. At some point. 458 00:48:27.973 --> 00:48:30.493 Audrey Burgio: I think I have to bring my weights down. 459 00:48:30.493 --> 00:48:59.623 Twin Cities Kettlebell Club: Well, and I think I think you probably like it would. It would have to be a mind like if you're like, I'm going full in on. I'm gonna do by Athlone. I think it would be one of those you have to make the decision of. Like, okay, I'm gonna set aside the volume that I'm acquiring from crossfit and or and or strong man or power at least like okay, I need to reserve most of my volume, my overhead volume in particular for my for my my jerk, my jerk volume, my pressing volume. I need. I probably need to reserve my jerk volume for for my Kettlebell work and leave some of the other 460 00:48:59.623 --> 00:49:04.932 Twin Cities Kettlebell Club: volume off to the side. Some people don't do that, though, too, and that's and that's totally valid like I'm I'm always like. 461 00:49:04.933 --> 00:49:09.302 Twin Cities Kettlebell Club: Hey, it's your. It's your athletic career. It's your goals. It's your life right like. 462 00:49:09.723 --> 00:49:10.543 Audrey Burgio: Exactly. 463 00:49:10.543 --> 00:49:32.923 Twin Cities Kettlebell Club: If you if you're like, you wanna be snatch only for your entire life. Awesome, cool, like snatch until you're 100, like, you know. Get get after I was just. I was just curious, because that's always I love Jerk trying to convince my athletes to love, jerk, do. But I I fail more often than I succeed. But every every once in a while I get one. They're like, you know. Oh, yeah, jerk actually doesn't, doesn't suck as bad as I. 464 00:49:33.193 --> 00:49:35.522 Audrey Burgio: Yeah, I need to just 465 00:49:35.693 --> 00:49:46.313 Audrey Burgio: do just do it. Just do, Biathlon, and not worry about my result. I think there's that little bit of fear, of failure. I mean, I everyone doesn't like. 466 00:49:46.343 --> 00:49:50.693 Audrey Burgio: No one wants to fe fail right? And so I feel like 467 00:49:51.123 --> 00:49:57.833 Audrey Burgio: I just have never had adequate preparation. But I also always tell people, well, you're never gonna feel ready. Just have to do it. 468 00:49:58.843 --> 00:50:02.242 Audrey Burgio: So I just need to take my own advice and just do. 469 00:50:02.243 --> 00:50:02.793 Twin Cities Kettlebell Club: And so. 470 00:50:02.793 --> 00:50:03.133 Audrey Burgio: I want you. 471 00:50:03.133 --> 00:50:12.180 Twin Cities Kettlebell Club: It sounds like you just challenged yourself to do a full Biathlon training cycle and go compete in a biathlon comp. At some at some point, you know. 472 00:50:12.493 --> 00:50:16.503 Audrey Burgio: Like, I said before, it's like, what do you have to lose? Right like. 473 00:50:16.633 --> 00:50:19.823 Audrey Burgio: especially if you go in with really low expectations. 474 00:50:21.263 --> 00:50:25.323 Audrey Burgio: like I'd be happy to get 10 reps, you know, and then, who knows what you might do. 475 00:50:25.323 --> 00:50:30.103 Twin Cities Kettlebell Club: Yeah, there's no, there's there's there's no harm in giving in giving it a go right like. 476 00:50:30.103 --> 00:50:31.523 Audrey Burgio: Exactly. 477 00:50:31.793 --> 00:50:32.913 Twin Cities Kettlebell Club: Alright. So 478 00:50:33.163 --> 00:50:43.792 Twin Cities Kettlebell Club: I'm gonna get. I'm gonna ask you one more question, and it's the one that people the. It's the the one that I love asking especially especially coaches, and is, if you could, if you could give somebody 479 00:50:43.863 --> 00:50:56.772 Twin Cities Kettlebell Club: only one piece of advice, a brand new lifter that's coming into this sport, and you could give them only one piece of advice. What is your number one tip that you would give to a new lifter for them to be successful in Kettlebell. Sport. 480 00:51:01.313 --> 00:51:02.533 Audrey Burgio: Be patient. 481 00:51:03.333 --> 00:51:04.873 Audrey Burgio: and don't give up. 482 00:51:05.873 --> 00:51:07.293 Twin Cities Kettlebell Club: That's 2 things. 483 00:51:07.513 --> 00:51:08.953 Audrey Burgio: Well, be patient, then. 484 00:51:09.313 --> 00:51:14.413 Twin Cities Kettlebell Club: I know it's I love that. Be patient, and don't give up that that we we can do a conjunction. That's fine. 485 00:51:14.833 --> 00:51:15.463 Audrey Burgio: Yeah. 486 00:51:15.463 --> 00:51:17.003 Twin Cities Kettlebell Club: Why, and why? And why is that. 487 00:51:18.213 --> 00:51:22.602 Audrey Burgio: Right. It might take you 4 years to master your insertion. 488 00:51:24.003 --> 00:51:24.753 Audrey Burgio: But 489 00:51:24.963 --> 00:51:32.013 Audrey Burgio: along those 4 years you're mastering all these other little things you're learning so much about 490 00:51:32.703 --> 00:51:40.082 Audrey Burgio: about yourself, about the sport you're committed to something you're working really hard. The payoff is is just 491 00:51:40.623 --> 00:51:42.173 Audrey Burgio: exponential. 492 00:51:42.663 --> 00:51:46.583 Audrey Burgio: because every time that you stay committed to something 493 00:51:46.783 --> 00:51:48.233 Audrey Burgio: at through 494 00:51:48.983 --> 00:51:51.183 Audrey Burgio: no like through the hardest 495 00:51:51.273 --> 00:51:59.352 Audrey Burgio: parts of anything. And it's not just Kettlebell sport, but at once you achieve that small goal that you have. Maybe it is just 496 00:51:59.763 --> 00:52:02.612 Audrey Burgio: getting that in search and a little bit better. Or 497 00:52:03.213 --> 00:52:05.742 Audrey Burgio: you know, maybe it's a a rep goal. 498 00:52:06.186 --> 00:52:08.733 Audrey Burgio: You're gonna feel so good about yourself. 499 00:52:09.363 --> 00:52:10.203 Audrey Burgio: Here's 500 00:52:10.463 --> 00:52:14.223 Audrey Burgio: I don't know. I just think being patient and not giving up. 501 00:52:14.523 --> 00:52:18.023 Audrey Burgio: If it's something that you want to do is that's my best advice. 502 00:52:18.333 --> 00:52:18.953 Twin Cities Kettlebell Club: Love it. 503 00:52:19.163 --> 00:52:21.203 Twin Cities Kettlebell Club: It's hard to beat someone who doesn't quit. 504 00:52:22.533 --> 00:52:23.203 Audrey Burgio: Yeah. 505 00:52:23.563 --> 00:52:37.803 Twin Cities Kettlebell Club: Love it. That's great! That's great advice. I love it. Well, Audrey, how do people follow you? How do they get at you? If they, if they want coaching on their snatch or any anything else, how do they follow you on social media and see these awesome, slow motion breakdown videos that I'm. 506 00:52:37.803 --> 00:52:38.393 Audrey Burgio: Yeah. 507 00:52:38.393 --> 00:52:41.432 Twin Cities Kettlebell Club: And saying, Where where do they? Where do they follow you? How do they get? How do they get in contact. 508 00:52:41.823 --> 00:52:43.733 Audrey Burgio: So my Instagram is 509 00:52:43.743 --> 00:52:59.562 Audrey Burgio: just add Audrey Burgio. And then I have a website that's linked in my bio, or whatever that's exercise strengthcom. I did just release a book that's available for pre order for the next until the 29. 510 00:52:59.563 --> 00:53:01.806 Twin Cities Kettlebell Club: Got to plug the book. Yeah. But let's talk about the book. 511 00:53:01.993 --> 00:53:02.783 Audrey Burgio: So. 512 00:53:02.983 --> 00:53:04.993 Twin Cities Kettlebell Club: I've got time. Let's talk about the book real quick. 513 00:53:05.313 --> 00:53:19.863 Audrey Burgio: So I have the book here. It's it's just it's kind of a sport and fitness basic. So it's definitely more of a basic guide, but it goes into kind of my ideas and methodologies for training. 514 00:53:20.639 --> 00:53:26.896 Audrey Burgio: And then it breaks down each movement. I'll show a couple of pages here. 515 00:53:27.623 --> 00:53:31.652 Audrey Burgio: so things to look out for, and then 516 00:53:31.863 --> 00:53:44.143 Audrey Burgio: other just exercises. You can do. So. I've got that background on with the Kettlebell. There's a 24 session program, some bonus workouts, and then some like, frequently asked questions. 517 00:53:44.143 --> 00:53:44.673 Twin Cities Kettlebell Club: Nice. 518 00:53:44.673 --> 00:53:45.606 Audrey Burgio: So it's. 519 00:53:46.223 --> 00:53:49.396 Twin Cities Kettlebell Club: Available available on your website available on Amazon. 520 00:53:49.793 --> 00:53:57.262 Audrey Burgio: Exactly Amazon. The links in my bio on Instagram. But you can get on Amazon and. 521 00:53:57.263 --> 00:53:58.942 Twin Cities Kettlebell Club: And I'll put that link in the episode notes. 522 00:53:58.943 --> 00:53:59.733 Audrey Burgio: Oh, okay. 523 00:53:59.733 --> 00:54:03.773 Twin Cities Kettlebell Club: But but click on the episode notes if they if they want to, if they want to get a copy of the book too. 524 00:54:03.773 --> 00:54:05.070 Audrey Burgio: Yeah, thanks. So. 525 00:54:05.503 --> 00:54:07.472 Twin Cities Kettlebell Club: How long did that? How long have you been working on that. 526 00:54:07.473 --> 00:54:08.543 Audrey Burgio: Too long. 527 00:54:12.078 --> 00:54:17.083 Audrey Burgio: It it there it was a it was a big learning curve to 528 00:54:17.923 --> 00:54:36.892 Audrey Burgio: write a book when you've never done anything, and you don't know what programs you should be using and the formatting you're supposed to be using. And you just have this idea like, Oh, I'm gonna write a book. Let me take all these pictures, and then you get to it. And you're like, Okay, should have planned this out a little better like I don't know. You know what 529 00:54:37.063 --> 00:54:39.613 Audrey Burgio: size I wanted it to be the 530 00:54:39.983 --> 00:54:44.332 Audrey Burgio: the you know margins. And exactly you don't it? 531 00:54:44.383 --> 00:54:47.952 Audrey Burgio: I didn't think about any of that. So a lot of work had to be Redone. 532 00:54:47.953 --> 00:54:52.083 Twin Cities Kettlebell Club: You went, you went ready, you went ready. Fire aim, and now it's in the world right like how like. 533 00:54:52.083 --> 00:54:52.903 Audrey Burgio: Yeah, I don't know. 534 00:54:52.903 --> 00:54:59.403 Twin Cities Kettlebell Club: In action kills way more projects than lack of perfection. Right? So, like just I, I love the. 535 00:54:59.403 --> 00:55:00.443 Audrey Burgio: Yeah. 536 00:55:00.443 --> 00:55:04.782 Twin Cities Kettlebell Club: They didn't learn and learned, and now it's and now it's out in the world that's that's awesome. 537 00:55:04.783 --> 00:55:09.052 Audrey Burgio: And in my eyes, you know, it's it's not perfect. You're always gonna be 538 00:55:09.233 --> 00:55:11.403 Audrey Burgio: wanting to add more 539 00:55:11.733 --> 00:55:17.902 Audrey Burgio: write more just like a Workar, you know. People say they're like never done with it, and you just have to stop. 540 00:55:18.983 --> 00:55:21.273 Twin Cities Kettlebell Club: Hey? Volume 2. There can always be an update right? Like. 541 00:55:21.273 --> 00:55:22.313 Audrey Burgio: Oh, there will be. 542 00:55:22.313 --> 00:55:29.672 Twin Cities Kettlebell Club: Textbooks get updated all the time. Right? Like, oh, yeah, yeah, just just just get it. Just get an update on it. Like, that's that's awesome. 543 00:55:29.673 --> 00:55:33.852 Audrey Burgio: But it's just like training, right? You're never gonna be done trying to perfect it. 544 00:55:35.383 --> 00:55:35.843 Twin Cities Kettlebell Club: Exactly. 545 00:55:35.843 --> 00:55:36.503 Audrey Burgio: Tell. 546 00:55:36.903 --> 00:55:38.023 Twin Cities Kettlebell Club: I love it. Yeah, just. 547 00:55:38.023 --> 00:55:38.613 Audrey Burgio: I'll give up. 548 00:55:38.613 --> 00:55:39.433 Twin Cities Kettlebell Club: Just just stay. 549 00:55:39.433 --> 00:55:40.738 Audrey Burgio: To talk about. 550 00:55:41.793 --> 00:55:46.743 Twin Cities Kettlebell Club: So get to work. Be patient, and don't give up like a 3 step. 3 step success plan. 551 00:55:46.743 --> 00:55:48.323 Audrey Burgio: And have fun. 552 00:55:49.603 --> 00:55:51.173 Twin Cities Kettlebell Club: I think so always. 553 00:55:51.313 --> 00:56:06.107 Twin Cities Kettlebell Club: What's the point if it's not fun? Well, Audrey, thank you. Thank you so much. I really, I really appreciate your time, and I would love to. I would love to get a chance to to lift with you, compete with you, you know. Not well, not with you, not against you, because you would crush me. 554 00:56:06.363 --> 00:56:06.873 Audrey Burgio: So me. 555 00:56:06.873 --> 00:56:14.782 Twin Cities Kettlebell Club: It is, it'd be it'd be a great time. So thank you so much for taking the time to to come on the podcast. And I look forward to talking with you again soon. 556 00:56:15.133 --> 00:56:17.662 Audrey Burgio: Thank you and thanks everyone that's listening.