WKSF Worlds Debrief w/ Cole Moore

WEBVTT 1 00:00:02.290 --> 00:00:05.050 Twin Cities Kettlebell Club: All right. I'm going to hit the theme music. So watch your ears here 2 00:00:08.210 --> 00:00:09.710 Twin Cities Kettlebell Club: hopefully, not too loud. 3 00:00:23.210 --> 00:00:52.220 Twin Cities Kettlebell Club: All right, welcome into this week's episode of the platform. Podcast I am your host, Jordan Kunde-Wright, right? And I have a very special guest with me today. His name is Cole Moore, and he just got back from competing in the Wksf World championships, and he is a Twin cities, Kettlebell Club athlete. So I thought it would be fun, since we needed to touch base, anyways, to see how his, how he felt about his set and asking a little bit of questions. Debrief like I typically do with my athletes after they compete. 4 00:00:52.350 --> 00:01:08.249 Twin Cities Kettlebell Club: I thought it would be really fun to bring him on to the podcast and see, give you guys a glimpse behind the curtain a little bit on, on how we go through debriefs, and what we do to to gather intel, and how it informs our next training block. But first, st I want to give Cole a chance to introduce himself. So cole thanks for coming on the platform. Podcast brother. 5 00:01:09.690 --> 00:01:11.858 Cole Moore: Thanks. Thank you for having me 6 00:01:13.030 --> 00:01:23.027 Cole Moore: could be. It's good to chat like Jordan said. I just got back from world, so I will quantify. I got back late yesterday, so if I'm a little 7 00:01:23.780 --> 00:01:27.043 Cole Moore: Stacy from being tired, please forgive me. 8 00:01:28.030 --> 00:01:37.269 Twin Cities Kettlebell Club: We. We did talk about how to, how to overcome Jet lag for performance on the platform. I don't think I I don't think I briefed you on how to overcome jet lag for performance on the platform podcast. 9 00:01:37.270 --> 00:01:37.960 Cole Moore: No. 10 00:01:37.960 --> 00:01:38.330 Twin Cities Kettlebell Club: Apology. 11 00:01:38.630 --> 00:01:41.939 Cole Moore: We. Yeah, it would be good to talk about that. Yeah. 12 00:01:42.690 --> 00:01:47.090 Cole Moore: yeah, do you? Should I? Do you want me to say a little bit about my background. 13 00:01:47.090 --> 00:02:00.200 Twin Cities Kettlebell Club: Yeah. So yeah, give us. Give us a little bit about your origin story. I mean, tell us, tell us who you are. 1st and foremost. Obviously, I know you a little bit from coaching you. But you know, to let the people know like, who are you? How old are you? Where do you train out of all that good stuff? 14 00:02:00.380 --> 00:02:12.530 Cole Moore: Alright. Alright. So. Yeah. My name's Cole. I train in DC. I've been lifting for little competitive Kettlebell, lifting for a little over 2 years now 28 years old. 15 00:02:14.220 --> 00:02:17.270 Cole Moore: And before that I was 16 00:02:17.670 --> 00:02:24.633 Cole Moore: for a long time a swimmer and water polo player, through high school and through my undergrad, and then 17 00:02:25.000 --> 00:02:25.540 Twin Cities Kettlebell Club: Which, as a. 18 00:02:25.540 --> 00:02:26.719 Cole Moore: Now in my grad school. 19 00:02:26.720 --> 00:02:28.799 Twin Cities Kettlebell Club: Tolerance for suffering and high level. 20 00:02:28.800 --> 00:02:29.200 Cole Moore: Okay. 21 00:02:29.200 --> 00:02:30.339 Twin Cities Kettlebell Club: Threshold right? Because. 22 00:02:30.340 --> 00:02:30.745 Cole Moore: Yes. 23 00:02:31.150 --> 00:02:39.209 Twin Cities Kettlebell Club: If you can swim for extended periods of time like that, you are used to having your muscles basically pumping battery acid and. 24 00:02:39.210 --> 00:02:39.540 Cole Moore: Yeah. 25 00:02:39.540 --> 00:02:40.760 Twin Cities Kettlebell Club: Being able to go. 26 00:02:41.430 --> 00:02:43.779 Cole Moore: Yeah, all of all of my time spent 27 00:02:43.890 --> 00:02:49.119 Cole Moore: treading water with the weight belt makes it so that the leg burn and a long jerk fit, is 28 00:02:49.670 --> 00:02:54.042 Cole Moore: it? I mean, it doesn't make it any less painful. But it's something that I'm used to. 29 00:02:54.300 --> 00:02:55.839 Twin Cities Kettlebell Club: A familiar pain is what? 30 00:02:55.840 --> 00:02:58.120 Twin Cities Kettlebell Club: Yes, it's a familiar pain. 31 00:02:58.120 --> 00:02:59.440 Cole Moore: Yeah, yeah. 32 00:02:59.440 --> 00:03:08.500 Twin Cities Kettlebell Club: How is it that you got into this crazy ass sport? I think I know the answer. But I want. I want to hear the story. How is it that you stumbled upon Kettlebell sport because nobody gets in. 33 00:03:08.500 --> 00:03:09.170 Cole Moore: Well. 34 00:03:09.170 --> 00:03:10.569 Twin Cities Kettlebell Club: In the, in the States, at least. 35 00:03:10.570 --> 00:03:11.680 Cole Moore: I, 36 00:03:11.980 --> 00:03:21.520 Cole Moore: you know, I mean I had lifted with Kettlebell before in much more with, I think most people would consider like a hard style. 37 00:03:22.082 --> 00:03:28.350 Cole Moore: way. But that was definitely not my focus. I was not just doing hard style, Kettlebell. I was really just kind of doing. 38 00:03:29.080 --> 00:03:42.190 Cole Moore: I would just say, cross training for water, polo for swimming, and just kettlebells are getting sprinkled in among that along with traditional stuff. Deadlifts push up bench and things like that. 39 00:03:42.390 --> 00:03:46.859 Cole Moore: and I always kind of enjoyed the Kettlebell stuff, and then 40 00:03:46.980 --> 00:03:53.839 Cole Moore: I I will admit I played around a little bit with the sports style training after being exposed to it online. 41 00:03:54.322 --> 00:04:11.579 Cole Moore: But what really got me into it was, I did a summer internship out in DC. Where I now live, and was a little ways away from Mike Silverman's gym, and thought, you know what I'm here for the summer. It'd be really fun to just do the deep dive into something I've never really done before 42 00:04:11.800 --> 00:04:17.360 Cole Moore: while I'm here, and I actually have the opportunity that, having an actual coach in person. 43 00:04:17.540 --> 00:04:26.389 Cole Moore: and this world is not always easy to have depending on where you live, so jumped in and got addicted. Here I am now. 44 00:04:26.850 --> 00:04:50.660 Twin Cities Kettlebell Club: Yeah, shout out, shout out to Mike Silverman, my boy, he yeah, he he referred. He referred Cole over to me at 1 point when when he said, He's going to progress faster beyond my programming capabilities or interests. So I'm going to pass him off to you for for programming, and I'll keep. I'll keep checking his technique and keep coaching him up on his technique whenever he can pop in the gym. That was kind of the the nature of how I how I met Cole. And I'll 45 00:04:50.660 --> 00:05:13.889 Twin Cities Kettlebell Club: I'll tell you, he said. He said. Oh, he moves like a poem, so you don't have to worry about that. But and and you can't break him so. Anything, anything that I that I prescribed in the early days that made you think oh, what an asshole! I'm going to pass that buck entirely to Mike, because he told me I can't break you, which, of course, means that you know, as a coach. I'm like, Hmm, interesting. 46 00:05:14.280 --> 00:05:17.550 Twin Cities Kettlebell Club: This is a this is a very interesting thing to hear. 47 00:05:18.320 --> 00:05:21.281 Cole Moore: Well, I haven't broken yet, so keep it going. 48 00:05:21.610 --> 00:05:28.980 Twin Cities Kettlebell Club: I I do. I do genuinely try not to break my athletes. We have Rule number one, rule number One. We don't get hurt in practice. That doesn't. 49 00:05:28.980 --> 00:05:29.340 Cole Moore: Let me know! 50 00:05:29.340 --> 00:05:44.009 Twin Cities Kettlebell Club: Get hurt on the platform and competition. But we, we don't get hurt in practice. We try really, really hard not to get hurt in practice. So yeah, that's fantastic. Man. How did you? How did you get into water, polo? I'm I'm curious about that. That is something I've never asked you, and I'm curious. Where did? Where did water. 51 00:05:44.900 --> 00:05:53.200 Cole Moore: I I the first.st My 1st exposure to it was I don't remember if I was 52 00:05:53.340 --> 00:05:57.579 Cole Moore: maybe 9 years old. My family was living in 53 00:05:58.460 --> 00:06:04.759 Cole Moore: near San Diego at the time. And I joined basically like a summer. 54 00:06:05.820 --> 00:06:16.289 Cole Moore: I don't know if a summer it wasn't a summer camp, a summer program where basically, they had people who knew how to play water polo teach us kids the rules and the fundamentals how to 55 00:06:16.290 --> 00:06:17.720 Cole Moore: try it. Try it out, kinda 56 00:06:17.720 --> 00:06:32.190 Cole Moore: yeah, yeah. How to. You know, what are the rules? How do you tread water? Because in water polo, the I don't know if you're familiar with the term egg beater. But it's a specific way that you tread water when you play water polo that allows you to 57 00:06:32.980 --> 00:06:46.607 Cole Moore: to sort of maintain a stable height while treading water, which you really need to be able to actually catch and throw, and things like that. Whereas a lot of people do sort of like frog kicks so that they end up bobbing up and down, and that's not conducive to 58 00:06:47.000 --> 00:06:51.480 Cole Moore: actually passing a ball. So I learned that, and then 59 00:06:52.030 --> 00:06:57.719 Cole Moore: my family moved. I was a Navy kid, and we moved away a long time, and 60 00:06:57.840 --> 00:07:06.580 Cole Moore: but I remember enjoying it, so that brought me to joining the swim team, which is just more available throughout the country than water polo 61 00:07:07.118 --> 00:07:14.080 Cole Moore: and I swam for a long time, and then finally we moved back to the West Coast to Washington State 62 00:07:14.220 --> 00:07:23.413 Cole Moore: when I was part way through high school, and I joined the team. It's like, as soon as we moved there, started doing summer training with them, and then, 63 00:07:24.000 --> 00:07:31.659 Cole Moore: played for the rest of my high school time, and then played club at Colorado School of Mines through my undergrad years. 64 00:07:31.660 --> 00:07:38.430 Twin Cities Kettlebell Club: Nice. Excellent. Yeah, that's super. That's super cool. Yeah. Water polo is. Seems like such a West Coast thing to me, like, it's 1 of those. 65 00:07:38.430 --> 00:07:39.310 Cole Moore: Yeah, yeah. 66 00:07:39.310 --> 00:07:40.250 Twin Cities Kettlebell Club: I think there's a. 67 00:07:40.250 --> 00:07:41.210 Cole Moore: 2 spots. 68 00:07:41.210 --> 00:07:41.820 Twin Cities Kettlebell Club: Forget. 69 00:07:42.000 --> 00:07:45.303 Cole Moore: But it really is dominated by the West Coast. 70 00:07:46.740 --> 00:07:53.950 Cole Moore: I'm not really sure why, it would run really well in a lot of the southeast, where it's warm all the time, and the pools are able to be open. 71 00:07:53.950 --> 00:07:55.310 Twin Cities Kettlebell Club: Got a pool right? Like I 72 00:07:55.750 --> 00:08:17.559 Twin Cities Kettlebell Club: I don't know why, maybe just because it's hard, but I don't know. It's it is just an interesting. That's 1 of those interesting. I don't know why that happened, but that is fascinating. So so you picked up Kettlebell. You picked up Kettlebell sport cross training to stay in shape for for for water polo. And then we're just like, Yeah, this is, this is my kind of suffering. And and here. 73 00:08:17.560 --> 00:08:21.880 Cole Moore: That it combines lifting weight 74 00:08:22.170 --> 00:08:35.710 Cole Moore: with a lot of training ideas and methods that I had sort of picked up from swimming and water polo of doing like intervals and sprint work days and longer endurance days training for swimming and and polo. 75 00:08:35.950 --> 00:08:39.139 Cole Moore: and then just doing that in a completely different 76 00:08:39.450 --> 00:08:44.631 Cole Moore: way with lifting weights was just very satisfying to combine those 2 things. 77 00:08:45.870 --> 00:08:47.659 Twin Cities Kettlebell Club: So what did you study at mines. 78 00:08:48.598 --> 00:08:50.990 Cole Moore: Physics. I have a degree in physics. 79 00:08:51.290 --> 00:08:55.770 Twin Cities Kettlebell Club: Nice. So you understand the way things move and the way things 80 00:08:56.590 --> 00:09:03.070 Twin Cities Kettlebell Club: right? So when I say things like, we want to create opposing force vectors so that we can max maximize the lever angle and increase our efficiency. 81 00:09:03.070 --> 00:09:03.450 Cole Moore: Agency. 82 00:09:03.450 --> 00:09:17.970 Twin Cities Kettlebell Club: Overhead. You're like, all right, you're speaking my language. This is this is my goal, and I get along so well is because now you could nerd out a lot harder on physics than I could. But, you know, when I start when I start talking about moment arms and lever length, and things like that. Sometimes people are just like 83 00:09:18.650 --> 00:09:23.219 Twin Cities Kettlebell Club: eyes, eyes glaze, glaze over, and they're like, I have no idea what you're. 84 00:09:23.220 --> 00:09:27.430 Cole Moore: Yeah, that is, you're speaking my language. When you say things like that, I know exactly what you mean. 85 00:09:27.700 --> 00:09:30.019 Twin Cities Kettlebell Club: Well, which brings us to a little bit. 86 00:09:30.430 --> 00:09:34.299 Twin Cities Kettlebell Club: it brings us to to your snatch, right? Your snatch technique. So. 87 00:09:34.300 --> 00:09:34.930 Cole Moore: That's where. 88 00:09:34.930 --> 00:09:53.299 Twin Cities Kettlebell Club: One of the things that we've. One of the things we've been working on is is snatch technique. But I don't. Wanna. I don't want to. I don't. Wanna you know. Put the cart before the horse here. So 1st let's let's talk a little bit about worlds like you just got back from competing in boost! Boost! How do you say it? 89 00:09:55.470 --> 00:09:56.200 Twin Cities Kettlebell Club: That's right. Yeah. Boost. 90 00:09:56.820 --> 00:09:57.660 Twin Cities Kettlebell Club: No Italy. 91 00:09:57.660 --> 00:10:07.250 Cole Moore: Yeah, I I had to practice that a couple of times I was when we got our train tickets to get to the town from the airport. I was practicing it under my breath, so that I could say it 92 00:10:07.530 --> 00:10:07.810 Cole Moore: correct. 93 00:10:09.130 --> 00:10:10.740 Twin Cities Kettlebell Club: Right. They just say boost, though they don't, do they? 94 00:10:11.260 --> 00:10:11.870 Twin Cities Kettlebell Club: Yeah. 95 00:10:13.250 --> 00:10:19.570 Twin Cities Kettlebell Club: You compete. You competed in Biathlon 2424 kg. In the in the amateur division. 96 00:10:20.940 --> 00:10:23.500 Twin Cities Kettlebell Club: And what did you weigh in at at at the Comp. 97 00:10:24.360 --> 00:10:27.000 Cole Moore: I weighed in at 87.4. 98 00:10:27.330 --> 00:10:27.700 Twin Cities Kettlebell Club: Nice. 99 00:10:28.660 --> 00:10:32.446 Cole Moore: So yeah, barely in the 95 category. 100 00:10:32.920 --> 00:10:51.469 Twin Cities Kettlebell Club: Right right where we needed it to be right where we needed to be like basically as heavy as possible while still under the limit. That is, that is what that is what we're going for. So tell tell the people a little bit, you know. Just give me just a high level of of your experience like, what was it like for you? What were what were some of your what were some of your favorite parts. 101 00:10:52.270 --> 00:10:53.469 Cole Moore: Oh, it was. 102 00:10:53.800 --> 00:10:55.100 Cole Moore: It was a lot of fun. 103 00:10:55.736 --> 00:11:01.979 Cole Moore: Very overwhelming, I will say at first, st but not in a bad way the big part was 104 00:11:02.440 --> 00:11:08.889 Cole Moore: we? Kinda you show up for weigh-ins, and immediately you're surrounded by like 105 00:11:09.310 --> 00:11:17.200 Cole Moore: I would say, if you're if you nerd out about Kettlebell sport. You're surrounded by, like all of these legends, but they're just all 106 00:11:17.820 --> 00:11:26.703 Cole Moore: casual at the same time. You're like, oh, I've never met Kim Fox before. Here she is. I've never met Lorna before, and here she is, and I think, even like 107 00:11:27.450 --> 00:11:32.043 Cole Moore: you know, I don't know if I could say his last name correctly, Alexander Bostov. 108 00:11:32.950 --> 00:11:35.219 Cole Moore: was there, and you're just like man. 109 00:11:35.640 --> 00:11:39.340 Cole Moore: He's so no offense to him. Little, for how well he moves. 110 00:11:39.756 --> 00:11:40.589 Cole Moore: Be confused. 111 00:11:40.924 --> 00:11:46.280 Cole Moore: So that was. It was cool to sort of see and and meet all these folks. 112 00:11:46.280 --> 00:11:46.940 Twin Cities Kettlebell Club: Yeah. 113 00:11:47.910 --> 00:11:48.590 Cole Moore: But again. 114 00:11:48.590 --> 00:11:57.209 Twin Cities Kettlebell Club: Not. You will not have that experience. If you get to meet the the super heavies like. You know, you'll you'll have a be like, Oh, yeah, they're every bit as big. 115 00:11:57.210 --> 00:11:58.056 Cole Moore: Yeah, yeah. 116 00:11:58.480 --> 00:12:00.129 Twin Cities Kettlebell Club: As I thought they would be. 117 00:12:02.860 --> 00:12:08.522 Cole Moore: But yeah, so it was. It was fun, a lot of names to remember, but everyone is super nice. 118 00:12:09.690 --> 00:12:15.209 Cole Moore: then they kind of you. You have a few minutes to socialize. And the next thing you know, you're 119 00:12:16.290 --> 00:12:19.460 Cole Moore: jumped into like basically a locker room 120 00:12:19.580 --> 00:12:31.399 Cole Moore: down in your underpants to to weigh in but it was fine, you know. Weigh in, went smoothly and no big deal, and then it was, I will admit, nice for me 121 00:12:31.880 --> 00:12:40.354 Cole Moore: lifting Biathlon. I didn't have any events on the 1st day, so I was able to go day one and just watch and just sort of 122 00:12:40.850 --> 00:12:54.200 Cole Moore: observe, how are they running things? How to? You know? What's the what's the routine when you get on the platform and also start to get an idea of what the judging quality is like, because the judging is definitely 123 00:12:54.810 --> 00:13:01.049 Cole Moore: more strict than a lot of more local, more casual competitions. They really want 124 00:13:01.230 --> 00:13:05.810 Cole Moore: the fixation to to hold for that moment longer than I think. 125 00:13:06.150 --> 00:13:08.133 Twin Cities Kettlebell Club: You sometimes are used to 126 00:13:08.530 --> 00:13:15.180 Twin Cities Kettlebell Club: that total, that total stillness, and they have that they have a very strict. They have a very strict definition of what total stillness and full. 127 00:13:15.180 --> 00:13:16.610 Twin Cities Kettlebell Club: Yes, yes. 128 00:13:17.225 --> 00:13:22.180 Cole Moore: But to me, of course, I got the advantage that I got to see that or 129 00:13:22.520 --> 00:13:29.290 Cole Moore: my set which was really nice. Then on the second day I lifted early. I was the second flight of the day. 130 00:13:29.500 --> 00:13:35.240 Cole Moore: 8 15 in the morning, but I kinda went in. 131 00:13:35.810 --> 00:13:37.060 Cole Moore: I'll say 132 00:13:38.580 --> 00:13:51.610 Cole Moore: happy to be there, and told myself my goal was just get a respectable number, and I didn't want to get any. No counts and I achieved that I got 100 jerks, which is 133 00:13:52.030 --> 00:14:04.369 Cole Moore: 3 less than my Pr. But with the extra focus on that total stillness and slowing down, I'm pretty happy with that and 0 no counts. So I was very happy with the jerk set. 134 00:14:04.890 --> 00:14:11.570 Twin Cities Kettlebell Club: Proud coach on that one when you, when I got your text, I I so badly wanted to watch you lift, live, but it was like 2 in the morning. And I was like. 135 00:14:11.570 --> 00:14:12.750 Twin Cities Kettlebell Club: Yeah, yeah, yeah. 136 00:14:12.750 --> 00:14:29.889 Twin Cities Kettlebell Club: I was. Honestly, I was honestly up until one am. And I was like I could stay up another hour and then watch Cole set, but I was just so wrecked I was like I could do it, and I had to take my kid to lacrosse and stuff in the morning. So I want I wanted to do it. When I saw I saw your I saw your result and got your message that you got 0. No counts. I was like. 137 00:14:29.890 --> 00:14:44.609 Twin Cities Kettlebell Club: yes, because we had. We had talked a lot about. We had talked a lot about how the how, how the judging, the judging standards are going to be pretty pretty strict. And that was that was really that made me really happy. I mean really happy to to see. I think he also said it was the most comfortable 138 00:14:44.610 --> 00:14:48.830 Twin Cities Kettlebell Club: you had felt in a in a 10 min in a 10 min, set yes, pleasure. 139 00:14:48.830 --> 00:14:52.920 Cole Moore: The last 10 min set that I had done with the 24 s. 140 00:14:53.390 --> 00:15:03.660 Cole Moore: I like, I said I. My official score was 103. But I think with this, with the judging that there was at world, I think there would have been a handful of no counts. There were a couple 141 00:15:03.860 --> 00:15:06.960 Cole Moore: of a towards the end. When I got tired. 142 00:15:07.610 --> 00:15:15.714 Cole Moore: cakey rep where the the bell went overhead, and it didn't come back down. But there was definitely some some 143 00:15:16.840 --> 00:15:21.820 Cole Moore: crumble in the in the arm a little bit, but this one every 144 00:15:22.150 --> 00:15:28.090 Cole Moore: every rep walked out nice and felt very solid. So I was very very pleased. 145 00:15:28.090 --> 00:15:30.100 Twin Cities Kettlebell Club: And it's a nice round number, right 10. 146 00:15:30.100 --> 00:15:36.599 Cole Moore: Yeah, yeah, there's there was that point where I saw I was like, alright, I can hit exactly 100 for sure. 147 00:15:36.840 --> 00:15:41.610 Cole Moore: Printed a a little bit extra that last minute to get there, but it's very satisfying. 148 00:15:41.610 --> 00:15:59.250 Twin Cities Kettlebell Club: I was just gonna ask. So so if you recall how did your pay? How did your pacing line up to what? To what we had planned ahead of time because we had talked through as as we typically do. We talked through a couple of strategies on like, here's here's what a couple of approaches you can take! But how did it? How did it play out for you in real time, as far as 149 00:15:59.840 --> 00:16:01.249 Twin Cities Kettlebell Club: your pacing felt like. 150 00:16:01.550 --> 00:16:03.690 Cole Moore: Pretty well, I think I did. 151 00:16:04.470 --> 00:16:06.859 Cole Moore: You know we talked about starting at. 152 00:16:07.300 --> 00:16:12.789 Cole Moore: you know. The 1st 2 min started at like a 10 or 11 pace. Something that is 153 00:16:12.960 --> 00:16:20.320 Cole Moore: sort of comfortable. And then at the 2 committed mark check in. See how you're feeling. Maybe up it a little bit. 154 00:16:21.100 --> 00:16:24.609 Twin Cities Kettlebell Club: If you feel you can we go up if you don't, we stay steady. 155 00:16:24.840 --> 00:16:31.560 Cole Moore: Yeah, yeah. So I did that. And I I don't remember the exact breakdown. But I think I was able to up. I think I did. 156 00:16:32.260 --> 00:16:34.839 Cole Moore: and our Pm. For the 1st 2 min. 157 00:16:34.950 --> 00:16:39.310 Cole Moore: then increased it to 11 for a couple of minutes past that. 158 00:16:39.550 --> 00:16:47.670 Cole Moore: and at 1 point I dropped back down to about pen, ish I think 159 00:16:47.860 --> 00:16:50.659 Cole Moore: it slowed down a little, and I think like minute 160 00:16:50.930 --> 00:16:55.310 Cole Moore: from minute 8 to minute. 9. I only got like, say, 8, 161 00:16:55.600 --> 00:17:06.380 Cole Moore: but then I was. I saw that number, and I printed out 12 more printed. I crammed out the 12 that I could to get to 100 at the end. 162 00:17:06.520 --> 00:17:07.069 Cole Moore: That's. 163 00:17:07.079 --> 00:17:13.129 Twin Cities Kettlebell Club: What we call that that 8 that that 9th minute right minute 8 to minute 9. I call that the death minute right like. 164 00:17:13.130 --> 00:17:13.589 Cole Moore: Yeah. 165 00:17:13.599 --> 00:17:41.139 Twin Cities Kettlebell Club: Some people. It's minute 7, some people. It's minute 8, right? But it's really like those 2 min, right? If you can get from minute 7 to minute 9. That is like you're gonna die in a set like if the set's gonna end because you just can't go like that's usually when it happens, and it's usually because your brain is just like I can't go any further. I can't. I can't go in. But like once you get past that. If you see that clock turn, and you're like one more minute like you find that like that, that adrenaline dump comes the. 166 00:17:41.140 --> 00:17:41.640 Cole Moore: Practice. 167 00:17:41.640 --> 00:17:48.800 Twin Cities Kettlebell Club: Going, you know, like. And you just if you can survive those those death minutes, if you can get through them when your brain is screaming at you to put them down. 168 00:17:48.930 --> 00:17:54.479 Twin Cities Kettlebell Club: Almost always you finish, or you or you go until, like you literally fail, you know sometimes. 169 00:17:54.480 --> 00:17:55.179 Cole Moore: Yeah, yeah. 170 00:17:55.180 --> 00:18:04.790 Twin Cities Kettlebell Club: You fail in the 10th minute. Okay? Then, you know, you gave everything you had. But like, if you don't put them down, you know you get through that you get through that death minute. And like, yeah, the the. 171 00:18:04.790 --> 00:18:05.200 Cole Moore: Better. 172 00:18:05.200 --> 00:18:15.849 Twin Cities Kettlebell Club: That adrenaline kicks in. When you hit you hit 12 you hit 12 in your final minute the crowd was going. Crowd was going crazy, did you? How was how was the energy in the room that that early in the morning. 173 00:18:16.500 --> 00:18:21.740 Cole Moore: It was, you know. It was not as crowded as it is later. But they were still. 174 00:18:21.980 --> 00:18:32.920 Cole Moore: There was some good energy, a couple. A couple of folks from from the team showed up, and we're we're plenty loud for me. So I was definitely getting what I needed from the from the team. 175 00:18:32.920 --> 00:19:00.729 Twin Cities Kettlebell Club: That's what I heard on. That's what I heard on the recording, I mean, you know I speak some Italian. I speak some some other languages, but, like, you know, just like bits and pieces, you know, not nothing that I'm fluent in. So you know, basically, what I heard was the stuff that was being shouted in English. I was like, Oh, I know. And some of those voices, some of those voices I recognize, you know. So it's that was good to hear. That made me. That made me that made me happy to hear. How did you feel coming? How did you feel coming out of that set when you were when you were done and you put them down. Did you feel like 176 00:19:01.650 --> 00:19:08.420 Twin Cities Kettlebell Club: I did everything I could? Did you feel like you had more in the tank, or did that? Were you like that? Was that was exactly how I how I 177 00:19:08.930 --> 00:19:10.419 Twin Cities Kettlebell Club: I executed my plan. 178 00:19:11.150 --> 00:19:13.080 Cole Moore: I felt pretty satisfied. 179 00:19:13.260 --> 00:19:20.626 Cole Moore: you know, is there's that the constant curse that sometimes you set the bells down, and you're like, maybe I could have done a couple more. 180 00:19:20.910 --> 00:19:25.700 Twin Cities Kettlebell Club: Always the thing. When you finish all 10 min. You're like, man. I didn't quite. I didn't quite leave it all out there. 181 00:19:25.970 --> 00:19:29.579 Cole Moore: Yeah, but but I'm very happy 182 00:19:29.980 --> 00:19:34.560 Cole Moore: with with how it went 1st time going to worlds. And again I was. 183 00:19:35.120 --> 00:19:39.260 Cole Moore: I was definitely hyper focused on just trying to keep the rep 184 00:19:39.480 --> 00:19:44.880 Cole Moore: as crisp and clean as I could for the judging and definitely. 185 00:19:45.370 --> 00:19:53.810 Cole Moore: consciously made a decision partway through the set prioritize that over pace. So 186 00:19:54.470 --> 00:19:57.169 Cole Moore: so I was very satisfied with it. I'll say 187 00:19:58.110 --> 00:20:07.348 Twin Cities Kettlebell Club: So now, knowing that and having had this experience right, and seeing what how stringent the judging is at the highest level. 188 00:20:07.970 --> 00:20:30.629 Twin Cities Kettlebell Club: How is that going to affect how you train, how you practice when you when you're back home? Are you? Are you going to try? And are you going to try and hit that same level of fixation, are you? Are you wanting to still try and push pace, knowing that, knowing that you're probably not going to be able to achieve that pace at the at Worlds, but that you might want to train above that pace to to build capacity. What's your what's your preference? There. 189 00:20:32.340 --> 00:20:35.290 Cole Moore: I have been thinking about this, and I don't know. 190 00:20:36.130 --> 00:20:43.139 Cole Moore: I don't know if there's a perfect answer, or if I have a super strong preference to one or the other I could imagine 191 00:20:44.230 --> 00:20:50.759 Cole Moore: they I don't know the exact amount, but say, some period ex 192 00:20:51.350 --> 00:20:53.879 Cole Moore: fairly removed from the next competition. 193 00:20:54.310 --> 00:20:58.079 Cole Moore: a stage where you're pushing the pace, and maybe you allow 194 00:20:58.300 --> 00:21:09.890 Cole Moore: a couple of sloppy reps during the end of your set, or something like that. But you're really just trying to build capacity. And then, as you get closer to competition, shifting and focusing more heavily on quality. 195 00:21:10.575 --> 00:21:12.180 Cole Moore: so that that 196 00:21:12.330 --> 00:21:20.829 Cole Moore: perfection is really dialed in. But of course you don't want to. In the earlier phase, you don't want to let it get really sloppy and start building 197 00:21:21.110 --> 00:21:24.550 Cole Moore: bad habit or anything, but there's sort of 198 00:21:26.070 --> 00:21:32.179 Cole Moore: You both both capacity and pristine ramp are both essential. 199 00:21:32.777 --> 00:21:39.529 Cole Moore: So I think that there's something to be said for him in some time where you're dedicated to, maybe focusing 200 00:21:39.650 --> 00:21:45.349 Cole Moore: your mental energy on one versus the other, because it's very difficult when you're doing a long set 201 00:21:46.410 --> 00:21:51.700 Cole Moore: to have more than say, one big emphasis on your brain at a time. 202 00:21:51.970 --> 00:21:59.939 Twin Cities Kettlebell Club: No, I I completely. I completely agree with you, and it is I don't want to say a trick question, but it is one of those that like like you said, there's it's a 203 00:21:59.940 --> 00:22:22.170 Twin Cities Kettlebell Club: it's a balancing act, and there's benefit to both approaches at various times, and I agree with the way that you framed it is the closer you get to competition, the more you really want to focus on on quality reps. But there is also definitely benefit to there being times when you're pushing pace beyond what you know you can get fixation for in competition, right? And that's 1 of the things we see like when I'm practicing military snatch. 204 00:22:22.170 --> 00:22:36.289 Twin Cities Kettlebell Club: or when we're pushing your pace on snatch sprints. Right, you know I'll prescribe you 24 rpms, knowing that if if you tried to push 24 rpms at worlds, there's no effing way. We're getting 24 counts. Right? Like, it's just not. It's just not happening. Right? So 205 00:22:36.290 --> 00:22:37.060 Twin Cities Kettlebell Club: yeah, yeah. 206 00:22:37.060 --> 00:22:46.879 Twin Cities Kettlebell Club: we practice that, you know, kind of that overpaced capacity to build that to build that energy system so that you can go that fast, because that is also one of the things that 207 00:22:47.190 --> 00:23:01.770 Twin Cities Kettlebell Club: you have to have. You have to have exercised, that that technique, that muscle, that energy system, that mental capacity all of those things to be able to know that you have 24 reps in a minute in the bag, like you have that in your capability. 208 00:23:02.080 --> 00:23:02.750 Cole Moore: Yeah, if, yeah. 209 00:23:02.750 --> 00:23:19.240 Twin Cities Kettlebell Club: Need it right like, especially when we get into that last minute where it's like, hey, I'm going to go as fast as I as fast as I physically can. At the end of this, while making sure I get fixation counts from my judge every time, but it is. It's good to know that you didn't have some experience having gone, basically at Max speed right? As. 210 00:23:19.240 --> 00:23:19.680 Cole Moore: Yeah. 211 00:23:19.680 --> 00:23:25.650 Twin Cities Kettlebell Club: And if you've never practiced sprinting like literally sprinting how are you? Gonna how are you gonna sprint at the end of a race, right? Like. 212 00:23:25.650 --> 00:23:28.763 Twin Cities Kettlebell Club: yeah, yeah, it's 1 of those kind of things. But 213 00:23:29.150 --> 00:23:41.179 Twin Cities Kettlebell Club: so what was your, what was your biggest takeaway for for coming for jerk? Specifically coming back from that. What were what was like your biggest takeaway from from this competition? What was your biggest lesson? Learned. 214 00:23:44.860 --> 00:23:53.140 Cole Moore: Hmm! Biggest lesson learned on Jerkset, I would say definitely. 215 00:23:54.230 --> 00:23:57.019 Cole Moore: confidence. I was a little bit 216 00:23:57.970 --> 00:24:04.949 Cole Moore: my biggest worry going into the jerk set really was that I would get into my own head due to 217 00:24:05.120 --> 00:24:12.349 Cole Moore: not that I hadn't trained properly, but I was worried about jet Lag, and I was worried about lifting it 218 00:24:12.670 --> 00:24:18.739 Cole Moore: 8, 15 in the morning on top of jet lag, which I I normally work out when I train at home 219 00:24:18.880 --> 00:24:27.490 Cole Moore: after I get off work. So I'm just my body's used to exercising in the afternoon, and I definitely have noticed, even when I'm home. 220 00:24:27.750 --> 00:24:32.049 Cole Moore: that if I wake up early and exercise early in the morning. I definitely feel 221 00:24:32.480 --> 00:24:35.959 Cole Moore: luggish and and slow and tired. 222 00:24:36.910 --> 00:24:42.190 Cole Moore: which I think is totally natural and totally normal. But I was worried that that plus the jet lag was going to 223 00:24:43.210 --> 00:24:48.109 Cole Moore: to just get in my head during the the set. But I kind of was able to. 224 00:24:48.570 --> 00:24:52.830 Cole Moore: I'm very happy that I was able to basically convince myself before the set. You know what 225 00:24:53.270 --> 00:25:13.770 Cole Moore: you could survive this 10 min. You you can definitely do it. And there was that point. I slowed down and I got tired, but there was a point to maybe minute, 7 or minute 8 where I was like, All right. You've survived enough 2 or 3 min sets. This is yours like you, you know you can. You can finish it. So I would just say. 226 00:25:14.010 --> 00:25:18.670 Cole Moore: having the confidence to know you're gonna finish the beginning. 227 00:25:18.920 --> 00:25:24.300 Cole Moore: Made a very big difference in like my mental state. During the full 10 min. 228 00:25:24.540 --> 00:25:27.869 Twin Cities Kettlebell Club: Nice, that is. That is an excellent answer. 229 00:25:29.640 --> 00:25:51.809 Twin Cities Kettlebell Club: I'm really I'm I'm really. I'm really happy to hear that that is, that is a really, that is a really good lesson, learned knowing. And that is part of the the joy of getting experience on the platform, too. It's just like. The more the more data points that you have to to show you that you that you can push through, and that you can, that you can be successful is, I think, is huge, is hugely important. I'm curious. 230 00:25:53.070 --> 00:26:03.440 Twin Cities Kettlebell Club: how did you? How did you feel about the jet lag? Because we we talked a little bit about it. You were getting it. You were getting in fairly early. There was only so much we could do with your training schedule prior to you, leaving just because life right like you got to. 231 00:26:03.440 --> 00:26:03.760 Cole Moore: Yeah. 232 00:26:03.760 --> 00:26:06.669 Twin Cities Kettlebell Club: Got to train. It's more important that you get the training in than that you get. 233 00:26:06.670 --> 00:26:07.030 Cole Moore: Yes. 234 00:26:07.030 --> 00:26:16.739 Cole Moore: the ideal time right? There's only so much we can trust on that on that side. So how did you handle the jet lag. How much did it buffet you? How early did you get in all of those? All of those pieces? 235 00:26:16.740 --> 00:26:21.079 Cole Moore: Yeah. So I I lifted on Saturday 236 00:26:21.330 --> 00:26:25.570 Cole Moore: and we got. We landed in Milan 237 00:26:25.920 --> 00:26:28.940 Cole Moore: Wednesday. I think our flight landed at maybe like 238 00:26:29.350 --> 00:26:32.310 Cole Moore: 11 in the morning, after doing an overnight flight. 239 00:26:32.460 --> 00:26:35.130 Cole Moore: I did do my best to sleep on the flight as much. 240 00:26:35.130 --> 00:26:37.810 Twin Cities Kettlebell Club: Gonna ask, were you able to? I know you were trying to? I was curious. If. 241 00:26:37.810 --> 00:26:41.810 Cole Moore: I I would say I think it was like a 9 h flight. I probably slept. 242 00:26:43.090 --> 00:26:44.820 Cole Moore: 5 of the hours would. 243 00:26:44.820 --> 00:26:45.659 Twin Cities Kettlebell Club: That's pretty good. 244 00:26:45.660 --> 00:26:50.660 Cole Moore: It's not bad, you know. I'm I'm pretty happy that I was able to get that I know for some folks 245 00:26:51.090 --> 00:26:53.501 Cole Moore: it's tough to sleep on a plane. 246 00:26:54.190 --> 00:26:58.369 Twin Cities Kettlebell Club: I can't unless I'm like, unless I'm medicated with like sand. 247 00:26:58.370 --> 00:26:58.850 Cole Moore: Yeah. 248 00:26:58.850 --> 00:27:01.749 Twin Cities Kettlebell Club: In or something that's just basically gonna knock me out. I basically can't. 249 00:27:04.980 --> 00:27:06.600 Cole Moore: So then we got in. 250 00:27:08.030 --> 00:27:17.269 Cole Moore: You know there's a there's that I've heard kind of like, you know. You want to get your your eating and your sleeping schedule as adjusted as quickly as you can. 251 00:27:17.779 --> 00:27:23.890 Cole Moore: So we got in, had lunch, and then, of course, you run into at least for me. 252 00:27:24.480 --> 00:27:30.970 Cole Moore: I normally eat dinner 6, 6, 30, and in Italy they don't eat dinner until, like. 253 00:27:31.180 --> 00:27:34.392 Cole Moore: you know, 7, 30, or 8 at night. So. 254 00:27:34.890 --> 00:27:48.349 Twin Cities Kettlebell Club: I didn't even think about that is actually not something I even accounted for. I didn't even think about that. So that's 1 that's a lesson learned for me. I didn't even think about that. I didn't even put that in my jet lag episode like I didn't think about cultural differences in when dinner time is like an accounting for. 255 00:27:48.350 --> 00:27:50.180 Cole Moore: Yeah, so I think most restaurants. 256 00:27:50.200 --> 00:27:50.860 Twin Cities Kettlebell Club: Yeah. 257 00:27:50.860 --> 00:27:51.650 Cole Moore: In town. 258 00:27:51.650 --> 00:27:52.260 Twin Cities Kettlebell Club: That. 259 00:27:52.420 --> 00:28:02.949 Cole Moore: Opened at either 7 or 7 30. So that was like the earliest dinner 7. And at 7 you don't have your full selection of of restaurant options yet. 260 00:28:04.510 --> 00:28:05.880 Cole Moore: But you know. 261 00:28:06.170 --> 00:28:11.660 Cole Moore: I think we found one that opened at 7. Grab dinner. Went to bed, you know. 262 00:28:12.250 --> 00:28:19.160 Cole Moore: Maybe 9 ish try to keep it the close to to normal 263 00:28:19.270 --> 00:28:22.189 Cole Moore: as as possible, with maybe a little bit of extra sleep. 264 00:28:22.758 --> 00:28:32.849 Cole Moore: And then, like I said, I had all of Thursday and all of Friday to basically just try to adjust and 265 00:28:33.300 --> 00:28:36.019 Cole Moore: didn't have to lift. Just had to show up, cheer. 266 00:28:36.730 --> 00:28:43.450 Twin Cities Kettlebell Club: And when when were you able to get hands on bells? That was one thing I wasn't sure of, like how how soon you guys would get access to the warm up bells, or if there would be. 267 00:28:43.450 --> 00:28:51.559 Cole Moore: When they let us play with the warm up bells during the weigh in time. So on Thursday I got to get in. 268 00:28:51.760 --> 00:28:57.279 Cole Moore: I just, you know, did a couple of really short sets just trying to keep my technique feeling 269 00:28:57.440 --> 00:28:59.620 Cole Moore: comfortable, and also to. 270 00:28:59.750 --> 00:29:02.699 Twin Cities Kettlebell Club: Loosen up, get the blood flowing a little bit after sitting. 271 00:29:02.700 --> 00:29:03.060 Twin Cities Kettlebell Club: Wait. 272 00:29:03.060 --> 00:29:04.039 Cole Moore: For a long time. 273 00:29:05.690 --> 00:29:17.190 Cole Moore: And then they they wanted the warm up belt kind of reserved for the folks who are actually lifting on my, which makes sense. So I didn't didn't touch on that. But it was nice to get at least a little bit of time 274 00:29:17.440 --> 00:29:18.999 Cole Moore: with them on Thursday. 275 00:29:21.570 --> 00:29:23.090 Cole Moore: Then. Yeah. I woke up 276 00:29:23.480 --> 00:29:28.400 Cole Moore: quite a bit earlier than my 8 15 left. I think I woke up at like thick 277 00:29:29.340 --> 00:29:32.590 Cole Moore: something. The day of 278 00:29:32.850 --> 00:29:37.680 Cole Moore: which I normally, when I go to work I wake up at like 6 15 in the morning, anyway. So that was pretty much 279 00:29:38.060 --> 00:29:43.990 Cole Moore: my normal time. So that was fine, and the hotel I was staying in was. 280 00:29:44.110 --> 00:29:47.430 Cole Moore: say roughly, a 30 min walk from 281 00:29:47.700 --> 00:29:51.120 Cole Moore: the the sports center where the event was held. 282 00:29:51.840 --> 00:29:57.259 Cole Moore: So I actually think that walk was really nice. It really gave me the chance to. 283 00:29:57.420 --> 00:30:00.620 Cole Moore: Oh, boy, wake up! When I walked over beforehand. 284 00:30:00.740 --> 00:30:01.590 Twin Cities Kettlebell Club: Yeah, get get. 285 00:30:02.070 --> 00:30:04.959 Twin Cities Kettlebell Club: Get some movement, get the body, get the body awake. 286 00:30:05.370 --> 00:30:11.160 Cole Moore: Yeah, yeah. So I think that walk looks. It was very nice for me. I think I hit the warm up area 287 00:30:12.200 --> 00:30:22.349 Cole Moore: at 7 30 before lifting at 8, 15, and just started playing with some light bells and just sort of moving and getting my head 288 00:30:22.810 --> 00:30:25.830 Cole Moore: ready. And 289 00:30:26.090 --> 00:30:32.220 Cole Moore: yeah, that's that was kind of my my strategy. No idea if it was the ideal. But I really just wanted to 290 00:30:32.450 --> 00:30:38.603 Cole Moore: to have a couple of days do my best to start to feel normal again. 291 00:30:39.920 --> 00:30:47.419 Cole Moore: and then, like, I said, I really wanted to get in there that walk, plus getting into the warm up area early, just so that I could sort of 292 00:30:47.790 --> 00:30:52.589 Cole Moore: get my body to realize. All right. We're gonna have to do some work soon. 293 00:30:53.350 --> 00:30:56.189 Cole Moore: which is not used to in the morning, so I think it was good. 294 00:30:56.190 --> 00:31:03.270 Twin Cities Kettlebell Club: Yeah. Now you had. How long between sets? 1 h and 15 min, did they have you like, right? Like, right just over. 295 00:31:03.633 --> 00:31:07.636 Cole Moore: I think it was an hour and 20. But yeah, basically. 296 00:31:08.410 --> 00:31:11.259 Cole Moore: yeah, I want to say, the way it worked out was almost 297 00:31:11.400 --> 00:31:13.539 Cole Moore: almost an hour and 20 on the dot. 298 00:31:13.800 --> 00:31:22.179 Twin Cities Kettlebell Club: Yeah, pretty. They run a pretty pretty tight, pretty tight windows, because by rule, you get an hour. You have to have a minimum of an hour between jerk and snatch. 299 00:31:22.180 --> 00:31:22.600 Cole Moore: Yeah. 300 00:31:22.600 --> 00:31:47.839 Twin Cities Kettlebell Club: They generally keep it pretty, like, you know, at some smaller competitions you might get 2 h between your lifts right? You might. You might even get a little bit longer. But not worlds. Man, it is like you're you're done with your jerk set, and you better go. You better go, you know. Get your gummy bears, or whatever your whatever your between between set sugar, sugar crush is you better get that. You better get that in right quick 301 00:31:48.210 --> 00:31:53.960 Twin Cities Kettlebell Club: there quickly! What was what was? What was your plan in between? In between your jerk and your snatch? Set. 302 00:31:54.628 --> 00:31:56.299 Cole Moore: The plan was to 303 00:31:57.390 --> 00:32:03.436 Cole Moore: eat an apple. I like to eat. My my usual book Cowina set is fruit, 304 00:32:05.410 --> 00:32:09.300 Cole Moore: easier for me to eat when I I'm just like 305 00:32:09.690 --> 00:32:23.070 Cole Moore: parched from from 10 min of jerks. And I drank a bunch of gatorade, not the sugar free gatorade trying to get as much sugar into my body basically as I could without making myself feel. 306 00:32:23.460 --> 00:32:26.025 Cole Moore: you know, gross on the inside. 307 00:32:27.310 --> 00:32:50.410 Twin Cities Kettlebell Club: Which is a struggle in an hour and 20 min. Right? It's like, how do I get, you know, 40, 50 grams of sugar in my bloodstream to minimize the shakes and start getting that recovery cycle going, while also not making myself feel like I have this big fundus of food in my stomach, or having a whole bunch of water sloshing around like I'm a baby. I'm a baby about that kind of stuff. That's why I do gummy bears, or you know things that are 308 00:32:50.410 --> 00:33:00.200 Twin Cities Kettlebell Club: relatively small in your stomach. But but break down into, you know, just simple Saccharides, really, really quickly, that that's my! That's my go-to is is gummy bears. 309 00:33:00.200 --> 00:33:06.019 Cole Moore: Albany's. Yeah, I don't know. It's hard, because I I totally agree that, like the small is nice. But 310 00:33:06.880 --> 00:33:10.390 Cole Moore: I just feel like handy dries out my mouth more so. 311 00:33:12.840 --> 00:33:13.340 Twin Cities Kettlebell Club: Of an apple 312 00:33:13.340 --> 00:33:24.640 Twin Cities Kettlebell Club: same day. Right we if you like, like, hey? If that works for you like you like fruit, cool like I don't. I don't mess with people's routine right? We don't. We don't. We don't run new experiments at at the competition right? 313 00:33:24.640 --> 00:33:25.020 Cole Moore: You know. 314 00:33:25.020 --> 00:33:30.200 Twin Cities Kettlebell Club: We're like, hey, we stick with what we stick with, what we know we're comfortable with again. It's that confidence thing like you said right. 315 00:33:30.770 --> 00:33:38.979 Twin Cities Kettlebell Club: Thing I want to do is have have my athletes in their head about like oh, I changed. I've got new chalk, or I've got like there's already enough variables going on. You're in a new place. 316 00:33:38.980 --> 00:33:39.450 Cole Moore: Yeah. 317 00:33:39.450 --> 00:33:50.456 Twin Cities Kettlebell Club: Lifting on the World State. You got all these other things. Last thing we need to do is is throw, throw another another variable in into the mix. So how did you feel? 318 00:33:50.980 --> 00:34:04.769 Twin Cities Kettlebell Club: after? At what point you had an hour and 20 min? At what point? What did you do in between, did you? Did you just stay up on your feet and stay moving? Did you take a rest and and like, sit down and then rewarm up like what was your approach to to between. 319 00:34:04.770 --> 00:34:09.620 Cole Moore: I walked around, did kind of like a lap or 2 of the stadium. 320 00:34:11.007 --> 00:34:12.890 Cole Moore: Then I sat 321 00:34:13.170 --> 00:34:17.809 Cole Moore: while I ate a little bit, did it like a lap or 2 after getting down. 322 00:34:18.620 --> 00:34:24.219 Cole Moore: sat down, ate a little bit, and kind of got back up and sort of paced a little bit, and then maybe 323 00:34:25.530 --> 00:34:27.780 Cole Moore: maybe 30 min before 324 00:34:28.050 --> 00:34:34.979 Cole Moore: I lifted, went back into the room, started doing this like some swings and couple of snatch. 325 00:34:35.600 --> 00:34:42.120 Cole Moore: just just to to get, you know, the movement familiar? Because I still 326 00:34:42.540 --> 00:34:48.539 Cole Moore: I think my heart was still pumping, not pounding, but it was even an hour after 10 min set. You're still 327 00:34:49.409 --> 00:34:51.210 Cole Moore: feeling it a little bit. 328 00:34:51.219 --> 00:34:51.539 Twin Cities Kettlebell Club: Lots. 329 00:34:51.540 --> 00:34:51.860 Twin Cities Kettlebell Club: Yeah. 330 00:34:51.860 --> 00:35:16.500 Twin Cities Kettlebell Club: And that that sympathetic nervous system is is hyped at that point right? Like you're you're you're in it now. And that's that is one of the that is one of the challenging parts, I think, especially of Biathlon on the world stage. Right is is you have a short break between you have to get. Really, you have to get really amped up for your jerk set. Then you have to get down, you know, to try and get some recovery. Get some food in slow things down a little bit, and then you got to get back up again. You know it's 331 00:35:17.380 --> 00:35:23.039 Twin Cities Kettlebell Club: it's a very jarring. It can be a very jarring very jarring experience. That's why I wanted to ask. 332 00:35:23.040 --> 00:35:23.610 Cole Moore: Yeah. 333 00:35:23.610 --> 00:35:34.849 Twin Cities Kettlebell Club: So everyone's a little bit different. There, on how they, how they try and handle it. Did you feel like you were pretty prepared going into your snatch set. Did you like? How your did you like? How your between lift routine kind of kind of felt. 334 00:35:34.850 --> 00:35:40.439 Cole Moore: Between lifts. I felt pretty good, and my warm up felt pretty good the part that 335 00:35:40.690 --> 00:35:46.219 Cole Moore: I wasn't super happy with, with just the very short window. 336 00:35:46.780 --> 00:35:51.476 Cole Moore: go up and actually prep the bell and chalk, and I don't feel like I was 337 00:35:52.990 --> 00:35:59.740 Cole Moore: prepared for that necessarily, I did have someone come up and help me. You were. We were allowed to have someone come up and help. 338 00:36:00.050 --> 00:36:05.327 Cole Moore: But the one thing was I that I just didn't account for was 339 00:36:06.500 --> 00:36:16.949 Cole Moore: really getting all of the chalk from the previous lifters off of the bell that, just, you know, got very lumpy and all over the handle, because you really want to get that off. 340 00:36:17.310 --> 00:36:26.369 Cole Moore: and then reapply sort of some fresh chalk and I didn't bring up any sandpaper or any cool to do so. 341 00:36:27.750 --> 00:36:28.710 Cole Moore: And that 342 00:36:29.020 --> 00:36:34.729 Cole Moore: definitely. It's not the the only thing that went wrong in my snatch set, but it definitely 343 00:36:34.850 --> 00:36:37.030 Cole Moore: just with me during the snatch set. 344 00:36:37.030 --> 00:36:37.580 Twin Cities Kettlebell Club: Yeah, let's 345 00:36:38.030 --> 00:36:42.520 Twin Cities Kettlebell Club: let's let's get into it. Tell, tell the people tell the people what happened. I know what happened. Obviously. 346 00:36:42.520 --> 00:36:43.370 Twin Cities Kettlebell Club: yeah, yeah. 347 00:36:43.370 --> 00:36:43.870 Twin Cities Kettlebell Club: But. 348 00:36:43.870 --> 00:36:45.450 Cole Moore: So does that set. 349 00:36:45.450 --> 00:36:45.870 Twin Cities Kettlebell Club: The first.st 350 00:36:45.870 --> 00:36:47.496 Cole Moore: 2 reps felt fine. 351 00:36:49.420 --> 00:36:58.755 Cole Moore: definitely was feeling. The the shorter rest was fired. And the the handle, like I said, was just rough it was. 352 00:37:00.040 --> 00:37:07.130 Cole Moore: it was was pitching my the skin of my hand more than than I'm used to at home, at least. 353 00:37:07.270 --> 00:37:11.219 Cole Moore: but by itself, you know you. You've got a deal, and honestly. 354 00:37:11.220 --> 00:37:25.940 Twin Cities Kettlebell Club: How were the bell? How were the bells themselves like trying to trying to set aside the the chalk, the chalk component? Because I know that was a big part of it. But how are the bells themselves? How did how did they feel from a how familiar did they feel compared to what you're used to lifting with 355 00:37:25.940 --> 00:37:27.160 Twin Cities Kettlebell Club: where he'll. 356 00:37:28.320 --> 00:37:30.459 Cole Moore: They were okay, they were not. 357 00:37:31.190 --> 00:37:33.040 Cole Moore: They were not exactly the same. 358 00:37:33.510 --> 00:37:39.250 Cole Moore: I the 24th that I have are the Vulcan Fran. 359 00:37:40.570 --> 00:37:42.930 Cole Moore: For those who who are familiar with Brand. 360 00:37:42.930 --> 00:37:44.470 Twin Cities Kettlebell Club: Little wider hand, little wider hand. 361 00:37:44.470 --> 00:37:50.049 Cole Moore: Yeah, the handle is a little bit wider, and I think the window is a little bit taller, but not. 362 00:37:50.050 --> 00:37:51.329 Twin Cities Kettlebell Club: There's a big window. 363 00:37:51.900 --> 00:38:00.929 Cole Moore: Yeah. Yeah. Where these the the window is shorter. I have lifted with like pings, bells, and 364 00:38:01.430 --> 00:38:08.409 Cole Moore: and bells with steel bells. It was closer to those in dimension, but not exactly the same, and I would say 365 00:38:09.580 --> 00:38:12.852 Cole Moore: it wasn't drastic, but the 366 00:38:14.040 --> 00:38:17.619 Cole Moore: the weight distribution. It was maybe a little bit more bottom heavy. 367 00:38:17.930 --> 00:38:26.360 Cole Moore: then some of the others because a lot of them that they're hollowed out from below. So if it's not a full 32 where the entire bell cavity is 368 00:38:26.530 --> 00:38:27.750 Cole Moore: full of weight. 369 00:38:27.920 --> 00:38:32.600 Cole Moore: the weight is up near the top, and you can sort of feel that in the weight distribution 370 00:38:32.830 --> 00:38:35.330 Cole Moore: this one with a little lower. But it wasn't. 371 00:38:36.880 --> 00:38:38.930 Cole Moore: It wasn't awful good. 372 00:38:38.930 --> 00:38:40.019 Twin Cities Kettlebell Club: But that center of gravity. 373 00:38:40.020 --> 00:38:40.760 Cole Moore: Definitely. 374 00:38:40.910 --> 00:38:44.800 Twin Cities Kettlebell Club: Can be really problematic, especially on Snatch, where you've got that long. 375 00:38:44.800 --> 00:38:45.220 Cole Moore: Yes. 376 00:38:45.220 --> 00:38:53.970 Twin Cities Kettlebell Club: Not that long lever right? And if the center we're gonna we're going to physics nerd out a little bit here. So you know, what does that? What does that do on the whip action, you know. 377 00:38:53.970 --> 00:38:54.330 Cole Moore: Yeah. 378 00:38:54.330 --> 00:39:05.390 Twin Cities Kettlebell Club: To the person that that actually has a degree in physics. How does that center of gravity being further from where you're gripping it affect the affect, the the flip and the impact that you're going to get. 379 00:39:05.390 --> 00:39:24.989 Cole Moore: Oh, yeah, it's gonna it's gonna it's gonna apply more force if it catches, since it's got a bigger lever arm to the skin. And I applied for me what! There's a whole number of things. But in practice what ends up happening is the margin of error for me in catching it this right? So that it doesn't 380 00:39:25.120 --> 00:39:27.660 Cole Moore: patch on my calluses or anything like that. 381 00:39:27.990 --> 00:39:33.479 Cole Moore: becomes tighter. I have less room before it starts to become a problem. 382 00:39:33.955 --> 00:39:41.369 Cole Moore: At least in practice. That's what ends up happening for me. So of course, my form could get better. But I definitely found that, you know. 383 00:39:43.160 --> 00:39:52.639 Cole Moore: there's always a little bit of wiggle room around perfect form, but that change in center of gravity reduces that wiggle room, and I was definitely 384 00:39:52.940 --> 00:39:55.820 Cole Moore: experiencing it while I was listening. 385 00:39:55.820 --> 00:39:57.529 Twin Cities Kettlebell Club: Yeah, so you, so you ended up. 386 00:39:57.530 --> 00:39:57.890 Cole Moore: Gotcha. 387 00:39:57.890 --> 00:40:01.070 Twin Cities Kettlebell Club: Share at at what point in your in your snatch set. 388 00:40:01.340 --> 00:40:05.730 Cole Moore: I was. I don't actually remember the exact number, but it was 50. Something rep. 389 00:40:06.120 --> 00:40:09.530 Cole Moore: And I I was already trying to compensate. 390 00:40:09.530 --> 00:40:10.849 Twin Cities Kettlebell Club: Half minutes in right like like. 391 00:40:10.850 --> 00:40:20.479 Cole Moore: Yeah, 3 and a half minutes in I was trying. I was already switching to sort of survival snatches. My group was getting tired, but it was definitely by hand. 392 00:40:20.900 --> 00:40:24.529 Cole Moore: Was was I? I could feel it, and I was trying to 393 00:40:25.350 --> 00:40:34.200 Cole Moore: to keep it alive as long as I could, and then maybe I will say I probably was a little overconfident. I was. 394 00:40:35.460 --> 00:40:37.439 Cole Moore: I was pretty convinced. 395 00:40:37.600 --> 00:40:51.000 Cole Moore: based just based on training, and how I was feeling that my grip, the actual grip strength. I had a few more reps in me, but on one of them my hand poor, and when that skin poor it just. 396 00:40:51.270 --> 00:40:57.127 Cole Moore: but I just was not able to hold on to the bell, and it just pulled out of my hand. 397 00:40:57.700 --> 00:41:02.020 Cole Moore: And dropped it. What happens, I'm actually not 398 00:41:02.200 --> 00:41:04.430 Cole Moore: that bummed about it, I'll admit. 399 00:41:04.430 --> 00:41:07.350 Twin Cities Kettlebell Club: Did you see anybody else have that same experience? Where. 400 00:41:07.350 --> 00:41:08.310 Cole Moore: Yeah, there was. 401 00:41:08.760 --> 00:41:10.820 Cole Moore: There was a lot of hand pairs. 402 00:41:11.100 --> 00:41:16.920 Cole Moore: Not everyone lost the bell necessarily, but I was not the only one the 403 00:41:17.470 --> 00:41:26.990 Cole Moore: to have things like that happen to me during the day. So you know it. It's part of the game you're when you're pushing yourself as far as you can, especially on snatch. 404 00:41:27.560 --> 00:41:32.909 Cole Moore: It's it's not guaranteed to happen, but it the likelihood goes up. I think so. 405 00:41:32.910 --> 00:41:57.560 Twin Cities Kettlebell Club: If you're not, if you're not checking, you're not trying right like at a certain at a certain point. If if you're not losing the bell, because your grip just gave out like, and I say that more in practice. Right? But at a certain point like, if you're not pushing yourself to that fringe where you're you're you're like. I might toss this bell if I do one more rep right like. Then you're probably not quite reaching the the fringe of your capability on your on your grip endurance, and that's. 406 00:41:57.560 --> 00:42:21.900 Twin Cities Kettlebell Club: you know, like you said, that's a when the margin of error is is this big it takes. Sometimes it just takes 1 1 bad rep, and it you had what I would, what I would characterize as a catastrophic tear, because it's 1 of those where it's such a bad tear that happens on one specific rep that you literally can't hold the bell on that rep. You lose the bell and your sets over, even though you're like man. If I just could have survived that tear I could have switched to my other hand. 407 00:42:21.900 --> 00:42:31.579 Twin Cities Kettlebell Club: and I'd have gone as deep as I can with my left hand. Maybe I end up doing 5 and a half minutes on my left hand, or maybe I end up only doing another 3 and a half minutes. But you know that that's always the 408 00:42:31.580 --> 00:42:33.210 Twin Cities Kettlebell Club: yeah. That's always good. 409 00:42:33.210 --> 00:42:36.790 Twin Cities Kettlebell Club: When you it's it's app one. It is what it is, but it's it's such a. 410 00:42:36.790 --> 00:42:38.238 Cole Moore: The nature of it. 411 00:42:38.760 --> 00:42:46.979 Cole Moore: yeah, that's I think that's my. I'm not even that bumm about the number. I'm just like, I really, if I could have just held it 412 00:42:47.330 --> 00:42:53.034 Cole Moore: on the rift where the chair happened and gotten it to my other hand, I could have gotten at least a couple more. 413 00:42:53.530 --> 00:42:53.950 Twin Cities Kettlebell Club: Yeah. 414 00:42:53.950 --> 00:42:57.150 Cole Moore: But you know, like I said, it's 415 00:42:58.320 --> 00:43:00.569 Cole Moore: it's just part of the sport. And 416 00:43:01.780 --> 00:43:04.943 Cole Moore: when it's your 1st time at worlds, I think that 417 00:43:06.640 --> 00:43:11.866 Cole Moore: it's best to just go in with the mentality of having best time possible. 418 00:43:12.460 --> 00:43:23.799 Cole Moore: which was which is what I did. So I still had a great time and had fun, even if I messed up my hand and didn't get. You know the score that I was hoping for. Really 419 00:43:24.320 --> 00:43:27.870 Cole Moore: it was still a blast. So what's there to complain about. 420 00:43:27.870 --> 00:43:31.279 Twin Cities Kettlebell Club: Your your number. One lesson learned from Snatch would be. 421 00:43:32.890 --> 00:43:39.320 Cole Moore: Number one lesson learned, I would say, hmm! 422 00:43:43.810 --> 00:43:47.550 Cole Moore: I think you know there's there's many things. 423 00:43:48.000 --> 00:43:53.634 Cole Moore: But try. I need to learn to be able to 424 00:43:57.460 --> 00:44:05.630 Cole Moore: to feel a little bit better exactly where I'm at on on the snatch cause. I think that that was 425 00:44:05.840 --> 00:44:09.289 Cole Moore: there. Was I definitely in my mind. 426 00:44:10.150 --> 00:44:11.740 Cole Moore: Add more. 427 00:44:12.200 --> 00:44:19.519 Cole Moore: Had a couple more reps on that hand before I needed to make the switch, but obviously I was a little bit off in that assertation. 428 00:44:20.210 --> 00:44:28.920 Twin Cities Kettlebell Club: I see, but that's 1 that's 1. i might even I might actually challenge you a little bit on that, I I think. But it sounds. It sounds like it sounds like you did have the capability in in. 429 00:44:28.920 --> 00:44:29.390 Cole Moore: Yeah. 430 00:44:29.390 --> 00:44:37.949 Twin Cities Kettlebell Club: I honestly think like it's that was one of those like you caught a bad. You caught a bad rep, and maybe and maybe that's just focus, like, just. 431 00:44:37.950 --> 00:44:40.990 Cole Moore: Yeah, really, staying dialed and like, yeah. 432 00:44:40.990 --> 00:44:52.699 Twin Cities Kettlebell Club: Like really just staying focused on. You know that that where you, especially when you know that that center of gravity on the bell has so little margin of error like just really being dialed in on just your your hand position just really focused. 433 00:44:52.700 --> 00:44:53.230 Cole Moore: Yeah. 434 00:44:53.230 --> 00:44:54.039 Twin Cities Kettlebell Club: On your hand position 435 00:44:54.590 --> 00:45:02.399 Twin Cities Kettlebell Club: because it sounds like you did like, for you know, and that was the like one of the 1st things you said like, I know, I had more reps in me. It was just. 436 00:45:02.400 --> 00:45:02.890 Cole Moore: Yeah. 437 00:45:02.890 --> 00:45:06.110 Twin Cities Kettlebell Club: I tore my hand, and I just literally lost the bell. And that's 1 of the. 438 00:45:06.110 --> 00:45:06.800 Cole Moore: Yeah. 439 00:45:07.070 --> 00:45:14.239 Twin Cities Kettlebell Club: Shit cause like I know you, I know, like we know, I know what your numbers were in training like. I know I know more reps than that right? But it was 440 00:45:14.670 --> 00:45:22.239 Twin Cities Kettlebell Club: like, so I would say, maybe we just reframe that a little bit just like stay really focused, especially with new bells with a slight. 441 00:45:22.240 --> 00:45:22.710 Cole Moore: Yeah. 442 00:45:22.710 --> 00:45:25.799 Twin Cities Kettlebell Club: Feel, stay really focused on hand, placement on snatch. 443 00:45:25.800 --> 00:45:26.790 Cole Moore: Yes. Yeah. 444 00:45:26.790 --> 00:45:45.239 Twin Cities Kettlebell Club: Really focus on. Where is my hand? Placement on every single rep? Because, especially at the weights that you're training at. And you know, planning on progressing to right 1. 1 bad rep is kind of all. It's kind of all. It takes the margin of error as you move closer and closer to those pro weights, too. Right? Like 1. 1 bad rep is all it takes to 445 00:45:45.370 --> 00:45:47.349 Twin Cities Kettlebell Club: to really lose one. Right? So. 446 00:45:47.350 --> 00:45:48.350 Cole Moore: Yeah, yeah. 447 00:45:48.350 --> 00:45:52.170 Twin Cities Kettlebell Club: Maybe we reframe that a little bit as as just a just just. 448 00:45:52.170 --> 00:45:54.469 Cole Moore: Keep that focus. Yeah, no, I think that's good. 449 00:45:54.470 --> 00:45:55.240 Twin Cities Kettlebell Club: Technique. 450 00:45:55.240 --> 00:46:00.790 Cole Moore: Because I think that at least for me, on snatch. 451 00:46:01.040 --> 00:46:11.360 Cole Moore: I do have a tendency. I can keep like a really laser focus on, say, one specific form critique that I want to work on for like the 1st minute or 2. 452 00:46:11.570 --> 00:46:16.570 Cole Moore: But you just sort of the nature of snatch that sort of puts you 453 00:46:16.770 --> 00:46:29.200 Cole Moore: gonna sound crazy to people who are new to the sport. But it kind of puts you in just like a Zen mode, even though you're breathing really, really hard, and then you just kind of it's very easy to escape into autopilot 454 00:46:30.300 --> 00:46:32.519 Cole Moore: in snatch without 455 00:46:32.720 --> 00:46:37.770 Cole Moore: when you really don't necessarily want to be like we said you, especially in this case. You want to be focused. 456 00:46:38.174 --> 00:46:47.880 Cole Moore: You want to. You want to allow yourself a little bit of relaxation. But you need to keep a certain level of focus. And at least for me, it's easy to accidentally 457 00:46:48.110 --> 00:46:49.239 Cole Moore: lip a little bit. 458 00:46:49.530 --> 00:46:50.340 Cole Moore: Who? 459 00:46:50.690 --> 00:46:53.040 Cole Moore: Comfortable? Okay. 460 00:46:53.040 --> 00:47:07.569 Twin Cities Kettlebell Club: I feel that. So I feel that so much because that is one of those like. And I think you're you're right, especially with snatch because it does feel so fluid like, especially when it's going well, right? Like, yeah, weird thing about it. When it's going well, it feels so fluid that you. 461 00:47:07.570 --> 00:47:08.000 Cole Moore: Slipping. 462 00:47:08.000 --> 00:47:17.979 Twin Cities Kettlebell Club: Flow state. And there is that kind of like fine line between being in flow state and being like I'm just zoned out. I'm not even really paying attention. I'm just kind of moving the bell I'm going through and. 463 00:47:17.980 --> 00:47:18.520 Cole Moore: Yeah. 464 00:47:18.520 --> 00:47:26.420 Twin Cities Kettlebell Club: Like I've had that where, like, I missed my number because I'm like, Oh, shit! I hit 8. I only hit 18 that minute. Oh, I thought I was cruising at 20. It was like, yeah. But 465 00:47:26.420 --> 00:47:28.779 Twin Cities Kettlebell Club: yeah, paying attention to your pace. Right? You just you 466 00:47:29.220 --> 00:47:41.920 Twin Cities Kettlebell Club: like you just kind of get into your flow, and you stop paying attention, or you catch one bad rep, or, you know, like that is a that is a real thing, like the the between like flow and focused flow, and like 467 00:47:42.100 --> 00:47:49.470 Twin Cities Kettlebell Club: like slipping from focused to flow into like just like cruise control, not autopilot, right? And you don't want to be an 468 00:47:49.890 --> 00:47:53.590 Twin Cities Kettlebell Club: you want to be in like that, focused, that focus flow state. That is a. 469 00:47:53.590 --> 00:47:54.090 Cole Moore: Yeah. 470 00:47:54.090 --> 00:47:57.299 Twin Cities Kettlebell Club: That is a tricky, that is a tricky needle to thread. Sometimes. 471 00:47:58.840 --> 00:48:04.210 Cole Moore: Yeah, so I will say, I will request more snatch practice. 472 00:48:04.915 --> 00:48:09.959 Cole Moore: And whatever our next block is, because, I think 473 00:48:11.000 --> 00:48:13.888 Cole Moore: i'm also just a very big proponent of 474 00:48:15.190 --> 00:48:17.010 Cole Moore: you just got to practice the rep 475 00:48:17.638 --> 00:48:24.079 Cole Moore: you just have to put in your time and do a lot of practice repetitions. That's 1 thing that I learned from swimming is 476 00:48:24.370 --> 00:48:26.340 Cole Moore: you swim for years and years. 477 00:48:26.500 --> 00:48:28.610 Cole Moore: and you still gotta just do the drills. 478 00:48:29.011 --> 00:48:34.069 Cole Moore: Day in, day out. You gotta you just have to do it to get better at it. So. 479 00:48:34.070 --> 00:48:44.220 Twin Cities Kettlebell Club: Tell my tell my daughter even the pros still hit off of a tee. Right? You got. Yeah, you got to keep. You got to keep doing the drill work, even even when you, even when you're confident that your technique is solid. 480 00:48:45.130 --> 00:48:59.899 Twin Cities Kettlebell Club: Look, you still got to drill. You got to put the reps in. Yeah, we definitely, we definitely can do that. So I mean that segues into, you know the next, the next piece I'm actually going to ask for one more lesson. So we asked, you know, lesson learned for for each of the 2 lifts. But overall like what we're what we're. 481 00:48:59.900 --> 00:49:15.860 Twin Cities Kettlebell Club: you know some lessons learned from from the experience, like, what would you? Anything that you would do again? That you did that worked really well, and or maybe one thing that you would do again, and 1 1 thing that you maybe would change next time from a just from an overall, you know, experience management, for for how the world. 482 00:49:15.860 --> 00:49:16.920 Cole Moore: Do again. 483 00:49:20.250 --> 00:49:27.840 Cole Moore: No, obviously with timing and everything. It's hard to say exactly what it you know 484 00:49:28.180 --> 00:49:29.710 Cole Moore: how it would all shake out. 485 00:49:29.870 --> 00:49:34.437 Cole Moore: But I was very happy with the 486 00:49:37.030 --> 00:49:46.700 Cole Moore: you know my prep. Leading up to my my 1st lift. I was very happy with waking up early, doing that walk, eating breakfast and fully digesting. 487 00:49:46.800 --> 00:49:51.069 Cole Moore: I think I I very consciously. 488 00:49:52.090 --> 00:49:56.220 Cole Moore: pride to sort of intelligently carb load. 489 00:49:56.510 --> 00:50:02.950 Cole Moore: you know, eat a lot, but not just like bloat, you know. So I 490 00:50:03.160 --> 00:50:10.310 Cole Moore: I'm sure it was not perfect, but I actually was feeling very good physically going into the set 491 00:50:11.710 --> 00:50:15.930 Cole Moore: and things like that, so that I think worked out 492 00:50:16.420 --> 00:50:22.449 Cole Moore: pretty well. Not. I don't want to lose focus and do it poorly next time, but I was very happy with that 493 00:50:23.800 --> 00:50:26.108 Cole Moore: but I would like to 494 00:50:26.830 --> 00:50:35.659 Cole Moore: who've gotten that but maybe I got a little comfortable and didn't keep my focus quite as well as I could on my snatch set. 495 00:50:36.050 --> 00:50:39.240 Cole Moore: So gotta you know. 496 00:50:40.350 --> 00:50:45.124 Cole Moore: Maybe you need to dedicate some time during that hour, maybe a little more time. Get into the 497 00:50:46.120 --> 00:50:52.779 Cole Moore: the the warm up area a little sooner, and and drill the technique a little bit and remind myself. 498 00:50:53.000 --> 00:50:58.280 Cole Moore: obviously, there's a balance you don't want to to overdo anything but this 499 00:50:58.810 --> 00:51:02.236 Cole Moore: trying to trying to get the brain in the right spot. 500 00:51:03.860 --> 00:51:04.680 Cole Moore: So. 501 00:51:05.050 --> 00:51:12.330 Twin Cities Kettlebell Club: And maybe drill some hand placement, some hand placement drills just just moving, moving to that right position a few times over and over again. 502 00:51:12.470 --> 00:51:18.630 Twin Cities Kettlebell Club: I would also say, if I could add one, I would say, bring sandpaper, and maybe you're on chalk next time. 503 00:51:18.630 --> 00:51:18.960 Cole Moore: Then. 504 00:51:18.960 --> 00:51:25.609 Twin Cities Kettlebell Club: And that's that's experiential things. Those are. Those are those like those little things that like veterans just know. And. 505 00:51:25.610 --> 00:51:26.680 Cole Moore: Yeah, yeah. 506 00:51:26.680 --> 00:51:38.310 Twin Cities Kettlebell Club: As a as a first, st as a first, st as a 1st time, you know. International competitor right like, you know, like I will say, don't. Don't! Don't bring little baggies of truck in your carry on, because it. 507 00:51:38.310 --> 00:51:38.770 Cole Moore: Yeah. 508 00:51:38.770 --> 00:51:47.589 Twin Cities Kettlebell Club: It's to get looked at suspiciously. But you know, if you're gonna if you're gonna bring your chalk check it, put it in your checked, put it in your checked 509 00:51:47.980 --> 00:51:51.570 Twin Cities Kettlebell Club: and maybe in block form or something. But yeah. 510 00:51:53.220 --> 00:51:58.480 Cole Moore: Yeah, yeah, I think I think so. I think there's a lot of little learning. 511 00:51:58.970 --> 00:52:04.379 Cole Moore: you know little things and just getting comfortable with the way it all plays out, I think. 512 00:52:05.720 --> 00:52:09.080 Cole Moore: I think next time I go back 513 00:52:09.220 --> 00:52:10.891 Cole Moore: they'll I'll be a lot more 514 00:52:11.730 --> 00:52:22.350 Cole Moore: I'll have much more of a game plan for every aspect of it, for getting ready for for warming up, for chalking the bells I I will actually have. This is exactly what I'm gonna do 515 00:52:22.570 --> 00:52:23.440 Cole Moore: that out 516 00:52:24.115 --> 00:52:30.110 Cole Moore: in my mind, ready to go where there was. There was sort of an overall plan. But there was also, just. 517 00:52:30.300 --> 00:52:36.630 Cole Moore: you know, an inexperience. I just didn't even know what would come, and I didn't even know what I needed to plan. So. 518 00:52:36.630 --> 00:52:45.830 Twin Cities Kettlebell Club: Yeah, I honestly, I think you went into it with the right level of preparation, like, cause you're like, I don't know what I don't know, so I don't want to over. I don't want to overplan right, because. 519 00:52:45.830 --> 00:52:46.370 Cole Moore: Yeah. 520 00:52:46.370 --> 00:52:50.379 Twin Cities Kettlebell Club: Plans are worthless, but plans planning is invaluable, as I think it was. 521 00:52:50.380 --> 00:52:50.919 Cole Moore: That was me. 522 00:52:50.920 --> 00:53:02.739 Twin Cities Kettlebell Club: Said that right like, you know, so you can have everything articulated to the you know, to the nth degree but when you get there. You know, if something goes sideways right, you're gonna have to scrap that whole plan, anyway. 523 00:53:03.190 --> 00:53:08.420 Twin Cities Kettlebell Club: you know you find out. Oh, I've only got 1 min to prep my bell. Oh, okay, then I guess I can't do everything that I had planned. And you have. 524 00:53:08.420 --> 00:53:09.250 Twin Cities Kettlebell Club: yeah, yeah. 525 00:53:09.250 --> 00:53:15.390 Twin Cities Kettlebell Club: to scramble a little bit. But you know that's a that's okay. But I I think you went into it with a pretty good level of like 526 00:53:15.920 --> 00:53:36.000 Twin Cities Kettlebell Club: you had a plan. But you weren't overly prescriptive because you didn't know what you didn't know, which I think is good. And just reflect on it. We we retrospect. And we say, okay, what could we do? What can we do a little bit better next time? What are those little things? What are the big things? I've loved the big takeaways that you had. And now that for me, you know. Now I'm thinking about. Okay, let's let's dig in a little bit on. 527 00:53:36.190 --> 00:53:59.110 Twin Cities Kettlebell Club: you know, physiologically, what do you feel like strengths, weaknesses? So either technique or or even just physical capacity? Things like, where do you feel like we need to focus our attention as we start as we start looking at next block. When do we want to compete again? And and what do we want? You know? What are we? What are we? What are we trying to focus our development efforts on? Where do you think? Where do you think you want to focus from a. 528 00:53:59.110 --> 00:53:59.840 Cole Moore: Moms. 529 00:53:59.840 --> 00:54:00.510 Twin Cities Kettlebell Club: Point. 530 00:54:02.450 --> 00:54:10.049 Cole Moore: Well, I'll start with, and you can. You can bring me back down to earth, or tell me if this is reasonable, or what 531 00:54:10.420 --> 00:54:14.970 Cole Moore: I was hoping that the tentative goal wow! 532 00:54:15.410 --> 00:54:22.750 Cole Moore: Hit Cms on the Aklu table with the 28 533 00:54:23.580 --> 00:54:26.610 Cole Moore: with the, you know, and whenever 534 00:54:27.100 --> 00:54:29.480 Cole Moore: whenever that is reasonable to do so. 535 00:54:32.040 --> 00:54:38.740 Cole Moore: We we trained a little bit with 28 for a little while, and I did a 5 min. Set a 5 min, Biathlon with them. 536 00:54:39.640 --> 00:54:41.666 Twin Cities Kettlebell Club: No, I'm just kidding. That's not a secret. 537 00:54:42.278 --> 00:54:46.326 Cole Moore: And I enjoyed that. I felt good, and I'd like to. 538 00:54:47.090 --> 00:54:59.440 Cole Moore: you know, seeing the elites compete at worlds was very inspiring, and I would like to build up to being able to do that at some point, but jumping right to the 32 is ridiculous. After the 24. 539 00:54:59.440 --> 00:55:00.949 Twin Cities Kettlebell Club: We don't want to break you. 540 00:55:00.950 --> 00:55:01.750 Cole Moore: Yeah. Yeah. 541 00:55:02.100 --> 00:55:02.530 Cole Moore: Oh, my God. 542 00:55:02.530 --> 00:55:04.379 Twin Cities Kettlebell Club: Throw you on the 30 twos, we will. 543 00:55:04.380 --> 00:55:08.840 Cole Moore: Yeah. Yeah. And I, you know, I've played with the 32 544 00:55:09.760 --> 00:55:19.029 Cole Moore: at Mike's Gym for never more than like a minute set or something, but like I can tell that like I need some time with 28 before 32 are 545 00:55:19.190 --> 00:55:21.860 Cole Moore: within the realm of of realism. 546 00:55:23.800 --> 00:55:25.919 Cole Moore: so that was sort of my tentative goal 547 00:55:26.080 --> 00:55:28.969 Cole Moore: was, I want, I want to hit Cms. 548 00:55:29.110 --> 00:55:31.880 Cole Moore: But I also want start pushing myself 549 00:55:32.490 --> 00:55:40.910 Cole Moore: to those heavier weights. So I was thinking, Well, maybe we aim or try to hit that together. 550 00:55:40.910 --> 00:55:41.469 Twin Cities Kettlebell Club: Yeah, I love. 551 00:55:41.470 --> 00:55:41.910 Cole Moore: I'm done. 552 00:55:42.153 --> 00:55:51.146 Twin Cities Kettlebell Club: I gotta check the data. I don't remember top of my head what the what the numbers are. But I know when I, when I looked at your numbers on the 20 on the 20 fours? 553 00:55:52.010 --> 00:55:56.010 Twin Cities Kettlebell Club: You know I was like, oh, rank one is in the bag because I didn't. 554 00:55:56.430 --> 00:56:23.609 Twin Cities Kettlebell Club: I didn't plan. I didn't plan. I didn't plan, for, you know, there being a catastrophic tear, and the bell goes flying when I saw you when I saw you. Your number was 100 jerks. I was like, all right. He's in a really solid position to to hit, to hit rank. One felt, felt really it felt really good, felt really good about that. Like your capacities. There. We'll look at what is so the way I do this, you know, from a from a data perspective is, I look at what is our current? What is our current like? Kind of total volume output at competition. 555 00:56:23.730 --> 00:56:37.440 Twin Cities Kettlebell Club: So we'll we'll set aside. We'll set aside that you that you had a tear and you dropped it at 3 and a half. We'll look at the training data and say, Okay, what were you? What were you consistently hitting from an average volume? Perspective? Right? What were we able to do in training? What were we able to do on the on the day 556 00:56:37.700 --> 00:56:45.529 Twin Cities Kettlebell Club: you know? What or what did we? You know what was the volume that you were prepared to do on the day. And then what is the delta between where we need to be for Cms, and where we are. 557 00:56:45.530 --> 00:56:46.260 Cole Moore: Yeah. 558 00:56:46.260 --> 00:56:54.350 Twin Cities Kettlebell Club: And then what we try and do is look at basically, what is the progressive overload of 10 to 15% at a time in in each. 559 00:56:54.350 --> 00:56:54.890 Twin Cities Kettlebell Club: Yes. 560 00:56:54.890 --> 00:57:14.140 Twin Cities Kettlebell Club: right? So 3 month blocks right? Looking at 12 weeks at a time. Right? I can pretty safely progress people 10 to 15% every every 12 weeks. That's the general formula that I generally follow, because anything over 15% you can do that. But you start exponentially increasing the risk of of injury. The further. 561 00:57:14.140 --> 00:57:14.520 Cole Moore: Yeah. 562 00:57:14.520 --> 00:57:18.739 Twin Cities Kettlebell Club: 15% threshold that you go right. It starts being kind of a hockey stick, you know. 563 00:57:19.400 --> 00:57:31.880 Twin Cities Kettlebell Club: Curve where you're like. Okay, you know, the more I spike their volume. Once I'm over 15%, I'm just really increasing the likelihood, I'm going to break them. Right? So so I basically look at those those numbers and say, Okay, based on that. 564 00:57:32.000 --> 00:57:58.690 Twin Cities Kettlebell Club: How long would it take us to do this if we do it in a linear fashion? How long would it take us to go from here to here? And then I account for the fact that it's going to be nonlinear. So so we, because we have to do some undulation. We have to do recovery periods, as you know, right? Like we we didn't before we went to worlds where it was like we need to skip. We worked the 28 s. To to build some strength capacity. Then we worked. You know, we worked to build up some endurance capacity. Then we did a little bit of a Deload, because we were like we got to feel good coming off the plane right? We. 565 00:57:58.690 --> 00:57:59.720 Cole Moore: Yeah, yeah. 566 00:57:59.720 --> 00:58:05.919 Twin Cities Kettlebell Club: Good coming off the plane. So we did. We did a little bit of a deload, so we'll take that into account as well, and so like, without 567 00:58:06.210 --> 00:58:12.019 Twin Cities Kettlebell Club: without having looked at all of the data and and had time to to think about it. My brain was like 568 00:58:12.140 --> 00:58:23.149 Twin Cities Kettlebell Club: 6 to 12 months probably is is Cms. You know, from where we were at with with the 24 s. To to the 28 s. It's probably probably closer to 12 months, but we'll we'll see. I gotta. I gotta work today. But like. 569 00:58:23.150 --> 00:58:23.610 Cole Moore: Yeah. 570 00:58:23.610 --> 00:58:28.809 Twin Cities Kettlebell Club: Totally totally like to in my head, like, Yeah, that's totally. That's a re. That's a reasonable goal, right? Like going from. 571 00:58:28.810 --> 00:58:29.230 Cole Moore: Yeah. 572 00:58:29.230 --> 00:58:35.660 Twin Cities Kettlebell Club: Being able to hit rank one to to Cms. You know. Capability on the 28 s. Now again, it's 573 00:58:35.840 --> 00:58:40.580 Twin Cities Kettlebell Club: it's a it's nonlinear as you go from 24th to 20 eighths. Right? It's a step. 574 00:58:40.580 --> 00:58:41.370 Twin Cities Kettlebell Club: No, no 575 00:58:41.370 --> 00:59:03.920 Twin Cities Kettlebell Club: increase in intensity. Yes. So nonlinear response to that increase in intensity. But yeah, I feel, I think, that I do think that's a pretty, a pretty realistic goal. What do you think? Your what do you think? The the biggest areas physiologically, that we need to develop. What are your best strengths? And what do you think is like? You know the the primary thing that's your limiting factor. 576 00:59:05.230 --> 00:59:13.510 Cole Moore: Well, I would say on, we'll start with jerk I'll say, on, jerk. 577 00:59:14.680 --> 00:59:19.630 Cole Moore: My legs definitely start to burn, but I can like they still function. 578 00:59:19.870 --> 00:59:25.200 Cole Moore: What? What has always been? The 1st thing to go on jerk 579 00:59:25.610 --> 00:59:32.780 Cole Moore: is the my, my triceps ability to actually lock out eventually. My elbows can't quite 580 00:59:32.890 --> 00:59:34.900 Cole Moore: get there, and I think part of that 581 00:59:35.120 --> 00:59:39.049 Cole Moore: is strength, and I think part of that is 582 00:59:39.240 --> 00:59:51.439 Cole Moore: not perfect overhead mobility. So I'm already that I think that you combine getting tired with not having perfect overhead mobility. And when you get tired. 583 00:59:51.680 --> 00:59:52.969 Cole Moore: that's what breaks. 584 00:59:53.170 --> 00:59:54.880 Cole Moore: So I think for jerk. 585 00:59:56.110 --> 01:00:08.760 Cole Moore: I would like to compete which we have been working together. And we've actually improved my overhead mobility a lot since we started working together just doing training and stuff. And I feel like it's gotten better because we started working together. 586 01:00:09.030 --> 01:00:11.430 Cole Moore: But I think it still could improve more. 587 01:00:12.500 --> 01:00:22.229 Twin Cities Kettlebell Club: And it's gonna have to honestly like for for us to get for us to get you on those 28 and those 32 s. Like that. That lockout is gonna be so so important. The the heavy. 588 01:00:22.230 --> 01:00:22.870 Cole Moore: Yeah. 589 01:00:22.870 --> 01:00:32.530 Twin Cities Kettlebell Club: It, because that's the difference between being able to turn muscles off and let them get some recovery in those extended positions, and like just fighting the weight, the whole, the whole. 590 01:00:34.050 --> 01:00:37.910 Cole Moore: Yeah, so at least on jerk, I think mobility. 591 01:00:38.020 --> 01:00:40.500 Cole Moore: And then just continued, you do 592 01:00:40.940 --> 01:00:50.380 Cole Moore: get stronger, you know, over overall, I would say stronger legs will help. Stronger shoulders will help. Stronger triceps will help but 593 01:00:50.570 --> 01:00:53.429 Cole Moore: combining that with just continuing, get 594 01:00:53.760 --> 01:00:58.505 Cole Moore: the comfort overhead and being able to relax overhead. 595 01:00:59.860 --> 01:01:07.119 Cole Moore: And of course you know everything a little more. Cardio wouldn't hurt. But I think that that's like, I think that that's the number one thing. Of course, that 596 01:01:07.370 --> 01:01:14.809 Twin Cities Kettlebell Club: I think your cardio capacity. If I was going to list your strengths, I would say your cardio capacity is one of them because of your lactate threshold, and how? Well. 597 01:01:14.810 --> 01:01:18.694 Twin Cities Kettlebell Club: yeah, over how well you perform at high heart rates. 598 01:01:19.060 --> 01:01:19.710 Cole Moore: - 599 01:01:19.710 --> 01:01:31.010 Twin Cities Kettlebell Club: And I I mean, that's a huge credit to your swimming and and water polo background. Right? You're just like you said like it's not that it's comfortable. You're just more comfortable. You're just more. You're just more comfortable in that orange zone. 600 01:01:31.010 --> 01:01:31.530 Cole Moore: Yeah. 601 01:01:31.530 --> 01:01:45.899 Twin Cities Kettlebell Club: That that orange and red zone than most than most people are. I think that's I think that's a really, I think that's really good. Okay, I got I got you there all right. What about Snatch? I know we got. I know we're I know we're over time. So I wanna I wanna be respectful of your time. But I wanna I wanna get. 602 01:01:46.214 --> 01:01:48.100 Cole Moore: You're you're fine, I would say. 603 01:01:49.720 --> 01:01:51.299 Cole Moore: Nash is, of course. 604 01:01:52.620 --> 01:01:55.030 Cole Moore: Yeah, it's it's a 2 front battle 605 01:01:55.310 --> 01:01:57.659 Cole Moore: number one, I would say. Form 606 01:01:58.480 --> 01:02:04.609 Cole Moore: is the number one thing that needs to work on, which is probably true for almost everyone on statch, I imagine, at a certain level. 607 01:02:04.610 --> 01:02:05.269 Twin Cities Kettlebell Club: It's a finicky. 608 01:02:05.270 --> 01:02:05.720 Cole Moore: But. 609 01:02:05.720 --> 01:02:06.380 Twin Cities Kettlebell Club: Gotta get your. 610 01:02:06.380 --> 01:02:07.109 Cole Moore: Which is. 611 01:02:07.110 --> 01:02:09.379 Twin Cities Kettlebell Club: And you gotta get your technique figured out. That's that's. 612 01:02:09.380 --> 01:02:09.980 Cole Moore: Yes. 613 01:02:09.980 --> 01:02:17.369 Twin Cities Kettlebell Club: The really hard part is like, I can. I can tell you what all of the best practices are in principle, like, it's all principle based right, like. 614 01:02:17.370 --> 01:02:17.990 Cole Moore: Yeah. 615 01:02:17.990 --> 01:02:42.290 Twin Cities Kettlebell Club: Understand the principles right? Like long lever arm on the way up so that you can counterbalance your force vector, of leaning your body weight back while the force vector of the weight going that way, you can counterbalance. So it's less effort. But you have to figure out what are the right angles for that for you to express that, and then, you know, and then on the drop, we want to shorten the lever arm so that the path of the bell is closer to the body. It doesn't pick up as momentum. It's not as hard on the grip. But how do we achieve? That is different. 616 01:02:42.290 --> 01:02:42.820 Cole Moore: Yeah. 617 01:02:42.820 --> 01:02:57.750 Twin Cities Kettlebell Club: Everybody's everybody's, you know, body type, and and you know, and then and then it sometimes it changes during the set based on, you know, like you said like a hand hand tension or triceps, or where? Where's fatiguing? Right, you know. So. 618 01:02:57.750 --> 01:02:58.280 Cole Moore: There's. 619 01:02:58.280 --> 01:03:01.017 Twin Cities Kettlebell Club: Well, there's there's there's those things I think. 620 01:03:01.360 --> 01:03:01.940 Cole Moore: Yeah. 621 01:03:01.940 --> 01:03:08.550 Twin Cities Kettlebell Club: Yeah, there's a there's a lot. There's a lot we can. There's probably a lot we can do on like tuning your tuning your technique. I don't. You don't have any. 622 01:03:08.550 --> 01:03:08.890 Cole Moore: Yeah. 623 01:03:08.890 --> 01:03:13.119 Twin Cities Kettlebell Club: We don't have any huge like major gaps, but it's like it's all those little things right. It's all those. 624 01:03:13.120 --> 01:03:13.730 Cole Moore: Yes. Yeah. 625 01:03:13.730 --> 01:03:30.010 Twin Cities Kettlebell Club: All those incremental like quarters of inches that that add up over over the course of 200 reps, or 160 reps right. Like all those little savings, all those little savings efficiency. Add up to to being able to make it the full 5 min on one hand and then switch. And you know all those little things. 626 01:03:30.010 --> 01:03:34.509 Cole Moore: Yeah, yeah, I think I think that, combined with just 627 01:03:34.990 --> 01:03:40.060 Cole Moore: the other thing, there's always the snatches can always get your grip enduring 628 01:03:40.450 --> 01:03:47.130 Cole Moore: better. Which for me is definitely, you know, as as good as 629 01:03:47.320 --> 01:03:58.616 Cole Moore: the Cardio base and comfort whom it has given me in that regard. Yeah, I also, it's a sport that really has 0 grip strength requirements. So 630 01:03:59.020 --> 01:04:00.799 Twin Cities Kettlebell Club: That makes sense and then skin 631 01:04:01.140 --> 01:04:25.880 Twin Cities Kettlebell Club: like I, this is actually one of those things that maybe I'm weird. But like people forget the skin is an organ system, right? It's actually the largest organ in the human body is the skin. So we. And in the same way that you have to train your cardiovascular system, your muscular system, right? You have to train your skin as well like, and that is right, like it just takes time to build that tolerance. It takes it takes time, consistent application, freedom from injury, and then recovery from injury. When it happens. 632 01:04:25.880 --> 01:04:32.769 Twin Cities Kettlebell Club: All of those things so like it's, it's there's the physical expression of strength. And then there's also the ability to tolerate the tension in. 633 01:04:32.770 --> 01:04:33.190 Cole Moore: Let's be. 634 01:04:33.190 --> 01:04:34.130 Twin Cities Kettlebell Club: As well as another. 635 01:04:34.130 --> 01:04:34.530 Cole Moore: Yeah. 636 01:04:34.530 --> 01:04:40.410 Twin Cities Kettlebell Club: There is another thing that we can that we can develop as well, and that's a that one's a little trickier. But you know that. 637 01:04:40.410 --> 01:04:41.000 Cole Moore: Yeah. 638 01:04:41.000 --> 01:04:42.690 Twin Cities Kettlebell Club: There's 1 that that's technique. 639 01:04:42.690 --> 01:04:43.090 Cole Moore: So 640 01:04:43.090 --> 01:04:51.549 Cole Moore: as well as grip strength, and then and then skin conditioning by consistent application. Like you said more. Just, more reps, consistent application of 641 01:04:51.550 --> 01:04:52.400 Cole Moore: yeah. 642 01:04:52.400 --> 01:04:52.980 Twin Cities Kettlebell Club: Right. 643 01:04:53.160 --> 01:04:56.399 Cole Moore: Yeah, yeah, I will say strength wise 644 01:04:56.600 --> 01:04:59.930 Cole Moore: on snatch. Not that my heart doesn't pound. 645 01:05:00.080 --> 01:05:05.740 Cole Moore: and not that I'm not breathing hard, but I would say that almost never 646 01:05:05.880 --> 01:05:21.160 Cole Moore: do. I feel like the cardio is holding me back on snatch. I always it always feels like what's holding me back is the grip, which I think is a combination of just improving the grip, endurance and improving fine tuning. The technique. 647 01:05:21.340 --> 01:05:21.870 Twin Cities Kettlebell Club: No. 648 01:05:21.870 --> 01:05:36.649 Twin Cities Kettlebell Club: and that's been. And that's been the case since day one since we started working together, it's been about. And that makes sense. It's it's less weight, right? It? It's 1 bell as opposed to 2. So of course, heart rate doesn't, doesn't respond, doesn't respond as much to that. But yeah, that's that's been. That's been consistent. 649 01:05:37.150 --> 01:05:41.189 Twin Cities Kettlebell Club: Well, we'll keep. We'll keep building that. But love it. Yeah, these are all good. 650 01:05:44.580 --> 01:05:45.830 Twin Cities Kettlebell Club: awesome man. 651 01:05:46.460 --> 01:05:57.780 Twin Cities Kettlebell Club: Well, are there any other any other lessons learned or any other focuses that you want to have. As we move into this, into this, next into this next training block, when are you competing next? That's I guess that's the next. 652 01:05:58.245 --> 01:05:59.640 Cole Moore: That's you know. 653 01:05:59.900 --> 01:06:05.349 Cole Moore: That was maybe one thing we should talk about. I know that Mike 654 01:06:05.970 --> 01:06:10.670 Cole Moore: plans to have another comp here in DC. Sometime in the fall. 655 01:06:11.660 --> 01:06:16.840 Cole Moore: I don't remember. I don't know if he actually has a date set for it yet, though. 656 01:06:16.840 --> 01:06:26.369 Twin Cities Kettlebell Club: Last I last I had talked to him. It was. It was pro targeting sometime in October, maybe maybe late October early November. I'm I'm not sure, though. We gotta. I gotta touch. 657 01:06:26.370 --> 01:06:27.070 Cole Moore: Yeah. 658 01:06:27.070 --> 01:06:27.689 Twin Cities Kettlebell Club: Least with him. 659 01:06:28.057 --> 01:06:34.590 Cole Moore: So as long as I'm in town for that, we have one or 2 660 01:06:35.360 --> 01:06:38.139 Cole Moore: I think we're gonna be gone for 2 weekends in October. 661 01:06:38.590 --> 01:06:46.350 Cole Moore: or for various things, one of which means one of them. I will definitely be gone and not be able to make it to all American. 662 01:06:48.540 --> 01:06:49.629 Cole Moore: Say again. Sorry. 663 01:06:49.630 --> 01:06:51.979 Twin Cities Kettlebell Club: I said, is with your fiance now, right. 664 01:06:52.180 --> 01:07:06.191 Cole Moore: Yes, yes, with my fiance. Well, that's the thing. Is, we one, me and my fiance are going to a friend's wedding, and then the other thing is, we're actually going out to where our wedding venue is in Colorado to do like 665 01:07:06.670 --> 01:07:10.199 Cole Moore: pasting of like the catering and collect stuff. 666 01:07:10.320 --> 01:07:18.020 Cole Moore: So wedding, planning things. But as long as his competition doesn't overlap with that weekend, I plan to go 667 01:07:18.150 --> 01:07:19.010 Cole Moore: to it. 668 01:07:19.638 --> 01:07:21.269 Cole Moore: Because I feel like 669 01:07:21.510 --> 01:07:28.751 Cole Moore: with the local. I have no reason not to go and do at least a lift and get experience on a platform when it's in town. 670 01:07:29.030 --> 01:07:29.670 Twin Cities Kettlebell Club: Sure. 671 01:07:29.860 --> 01:07:35.870 Twin Cities Kettlebell Club: That's that is one of those benefits of living in a major in a major. You know, metropolitan area. 672 01:07:35.870 --> 01:07:36.500 Cole Moore: Yeah. 673 01:07:36.500 --> 01:07:46.409 Twin Cities Kettlebell Club: Does actually host competitions. Right? Like, yeah, to to not have to get on a plane to go lift is is such a is such a wonderful experience. So yeah, I'm 674 01:07:46.790 --> 01:08:04.190 Twin Cities Kettlebell Club: I definitely encourage that. And then, of course, we can. We can do virtual submissions, too, for some of the for some of the competitions that allow that still virtual submissions. And you could probably you could probably convince Mike with a with a decent bottle of something that you know to come. Let you film. Come, film a set in for a virtual. 675 01:08:04.190 --> 01:08:04.660 Cole Moore: Yeah. 676 01:08:04.660 --> 01:08:05.549 Twin Cities Kettlebell Club: And at his. 677 01:08:05.550 --> 01:08:07.029 Cole Moore: I'm sure he would. I'm sure he would. 678 01:08:07.030 --> 01:08:08.270 Twin Cities Kettlebell Club: His gym, so. 679 01:08:08.670 --> 01:08:09.479 Cole Moore: Yeah, yeah. 680 01:08:09.480 --> 01:08:11.539 Twin Cities Kettlebell Club: Something. We'll get something on the on the books. 681 01:08:11.540 --> 01:08:18.619 Cole Moore: Yeah, so I don't know exactly what the next one will be. I know for sure that, like I said, I know for sure that I have plans for all American 682 01:08:19.140 --> 01:08:22.949 Cole Moore: which is in October. So I won't be able to go to that one 683 01:08:23.513 --> 01:08:25.780 Cole Moore: which is a bummer, cause that one is. 684 01:08:26.960 --> 01:08:32.350 Cole Moore: It's not as convenient as in town, but that was also drivable for us in DC. Since it's. 685 01:08:32.359 --> 01:08:35.229 Twin Cities Kettlebell Club: It's all in the connected. The connected Eastern seaboard of one. 686 01:08:35.229 --> 01:08:35.989 Cole Moore: Yeah, yeah. 687 01:08:36.420 --> 01:08:42.570 Cole Moore: it's, you know, it's a couple hour drive. But like the, it's only just a few hours, you know. So it's definitely. 688 01:08:42.859 --> 01:08:46.419 Twin Cities Kettlebell Club: True East Coast City person. It's only a couple hours away. That's not too bad. 689 01:08:46.420 --> 01:08:57.789 Cole Moore: Yeah, yeah. But you gotta. You gotta remember that I'm also used to live in Colorado and would drive 7 h to visit my family in Montana. So you're like, if it's less than that, how bad is it really. 690 01:08:57.790 --> 01:09:04.279 Twin Cities Kettlebell Club: Which part of Colorado I lived in Golden for my undergrad. And then Fort Collins for grad school. 691 01:09:04.550 --> 01:09:19.120 Twin Cities Kettlebell Club: Okay? Yep, okay. Yeah. Yeah. I've got. I'm I'm in from none of those cool parts. My my family I've got family from the Flatlands so sterling so Sterling and Greeley out by the oil derricks and the and the rattlesnakes, and the. 692 01:09:19.120 --> 01:09:22.569 Cole Moore: Well, Greeley is close to Fort Collins. It's a little bit more east. 693 01:09:22.890 --> 01:09:23.350 Twin Cities Kettlebell Club: Yeah. 694 01:09:24.000 --> 01:09:25.379 Twin Cities Kettlebell Club: Little bit further from the mountains. 695 01:09:26.000 --> 01:09:30.129 Cole Moore: Yeah, yeah, it's it's it's definitely, firmly in 696 01:09:30.310 --> 01:09:32.430 Cole Moore: the Kansas part of Colorado. But. 697 01:09:32.430 --> 01:09:32.830 Twin Cities Kettlebell Club: Yeah. 698 01:09:32.830 --> 01:09:33.970 Cole Moore: It's still nice. 699 01:09:34.689 --> 01:09:39.189 Twin Cities Kettlebell Club: Well, some some locals might disagree with the niceness of it, but you know. 700 01:09:39.189 --> 01:09:39.969 Cole Moore: Well. 701 01:09:39.970 --> 01:09:46.830 Twin Cities Kettlebell Club: Some people love it. Some people don't. Some people love it. I've got family there, that's where my, that's where my parents hail from originally. So. 702 01:09:47.359 --> 01:09:55.189 Twin Cities Kettlebell Club: It will always it will always have. I've spent way more time out in the in the Flatlands than in the mountains, so it will always have always have a soft spot in my heart, although I do. 703 01:09:55.190 --> 01:09:55.930 Cole Moore: Yeah, yeah. 704 01:09:55.930 --> 01:10:00.240 Twin Cities Kettlebell Club: We love Denver and Fort Collins and Boulder, and all of those areas I mean, Colorado is lovely. So 705 01:10:00.360 --> 01:10:16.149 Twin Cities Kettlebell Club: good! Good on you, man, that'll be. That'll be fantastic. I'm really excited for you. I can't. I can't wait. I can't wait to to see the see the pictures, and you guys are going to have a blast out there tasting. And then, you know, obviously getting married is is great. So good on you. 706 01:10:18.680 --> 01:10:27.525 Twin Cities Kettlebell Club: Well, Cole, thank you so much for for coming on, and I'm going to give you the the question I ask everybody as as the the coup de grace. 707 01:10:27.920 --> 01:10:47.240 Twin Cities Kettlebell Club: if you had one tip as somebody that's, you know. Been doing this for a little while. Now, if you could go back and give a tip to somebody that's brand new starting this this adventure. They just discovered Kettlebell sport, and they're they're getting into it. What would be the one tip that you that you would that you would pass on to somebody that's just getting into Kettlebell sport. Now. 708 01:10:48.700 --> 01:10:52.849 Cole Moore: Yes, one pimp. Someone just started, I would say. 709 01:10:55.420 --> 01:11:00.250 Cole Moore: as hard as it may seem during a 5 min set or longer. 710 01:11:00.730 --> 01:11:05.730 Cole Moore: Try your best to have fun and don't shy away 711 01:11:06.300 --> 01:11:10.270 Cole Moore: from just practicing the reps and practicing their repetition 712 01:11:10.640 --> 01:11:13.269 Cole Moore: to harken back when I teach swim lessons. 713 01:11:13.730 --> 01:11:18.879 Cole Moore: Sometimes you need to. Just you need to just swim. Sometimes you need to just lift 714 01:11:19.160 --> 01:11:23.270 Cole Moore: and you will get better, I promise, with time. 715 01:11:23.730 --> 01:11:27.310 Cole Moore: Just keep swimming. Just keep lifting. Yep, just keep swimming. 716 01:11:27.310 --> 01:11:51.160 Twin Cities Kettlebell Club: Love it. All right, man. Well, thank you very much, Cole. I appreciate you taking the time to to do this, and being willing to to, you know. Let people peek behind the curtain. A little bit of of you know some of the coaching conversations that we have as we as we debrief from from your comp. Super proud of you, by the way, like I told you that before, but super, proud of the the all of the time and effort and energy and dedication that you put into prepping for that. And 717 01:11:51.160 --> 01:11:59.920 Twin Cities Kettlebell Club: you did put up a really solid performance. I know you're not. You're you're not. You're not super happy with the tear, and you know that that kind of sucked. But you know those things happen. But it was. 718 01:11:59.930 --> 01:12:00.680 Cole Moore: Yeah, yeah. 719 01:12:00.680 --> 01:12:08.009 Twin Cities Kettlebell Club: You did a great job you represented really, really? Well, and I can't wait to see where we go. Next. Man, you're gonna you're gonna you're gonna kick ass on the. 720 01:12:08.010 --> 01:12:11.789 Cole Moore: Can I ask you one last before I go? When should I expect to have a 721 01:12:11.940 --> 01:12:13.390 Cole Moore: have some more workouts. 722 01:12:13.907 --> 01:12:23.919 Twin Cities Kettlebell Club: Probably tomorrow. Honestly, I've got time. That's what I'm gonna be doing between. I'm gonna go put my kids to bed, and then I've got. I've got a whole bunch of people that I owe some programming for. So I'm gonna I'm gonna be. 723 01:12:23.920 --> 01:12:24.480 Cole Moore: Alright and sweet. 724 01:12:24.480 --> 01:12:33.240 Twin Cities Kettlebell Club: I'm going to be doing programming tonight. So we will take this information and turn it into the into the next into the next block. 725 01:12:33.680 --> 01:12:40.080 Cole Moore: Awesome, awesome. Yeah. Italy. Italy was fun. But I'm itching to live. It's been a little bit. 726 01:12:40.080 --> 01:12:45.710 Twin Cities Kettlebell Club: Let's get back to work. I love it, man, good! Good on you, and I appreciate you coming on. Thank you so much, Cole. We'll talk soon. 727 01:12:46.030 --> 01:12:48.030 Cole Moore: Yeah. Thank you. Have a great night. 728 01:12:48.030 --> 01:12:49.079 Twin Cities Kettlebell Club: You brother! You too.