Jacob HEPPNER Talks Corgi Racing and Hunter McIntyre While Rowing


– What is up dark horses? I am here for a special workout video with you guys. This is unlike anything
we have ever done before. We are here with the man, the myth, the legend, Jacob Heppner. (both clap) Yeah, everybody just. (Jacob cheers) So Jacob, for those of
you that don’t know, CrossFit Games athlete, business owner, also we found out, close– – Well we have the same YouTube
channel consultant company. – Yeah, we are YouTube coach– – We both figuring out
we’re terrible at YouTube and trying to make it better. – Yeah, so Jacob has his
own YouTube channel as well, we both happen to be here, right now we’re in Truckee, California
for the Spartan Race this weekend, The Beast, right? – The Beast, Spartan
Race World Championships. – So we just happened
to be in the same place at the same time, we’ve
connected before on Instagram, and we figured, let’s do
something fun for you guys and give you something
a little bit different than what you’re used to seeing. So today’s video, in
this, we are gonna simply do a little bit of coaching. We’re gonna do some rolling drills. I would encourage you
guys, follow along with us, do the drills that we are doing. I’m gonna give Jacob a few pointers as we go along. It’s not atrocious. – No, I’m not like, I row
probably just like you guys. – My soul doesn’t hurt when I watch, and so, I think that’s
a good starting point. So we’re gonna run some rolling drills. Jump on your machines,
I would encourage you, take your phones, if you
have your monitor mount for your phone, plug it
up on top of the monitor, row along with us, get these drills done, and then just put in some headphones. You can tune into our
wonderful conversation talking about YouTube– – Exactly, whatever we’re doing in life. – Fitness, right, life things. So there’s gonna be no time limit on this, normally I give you guys 10, 20, I’m gonna say we’re gonna roll 10 to 15. So if you want your, our
usuals, our number one make sure you have water,
I often encourage you to have a second monitor
going so that you can both be tracking the data on your machine and watching this video. If you need headphones, go
ahead and do that as well, and if you want a sweat rag or something like that nearby, do that as well. So with that being said, go ahead and turn on your monitors,
then get yourself strapped in, always, always, always, warm up ahead of time. We’ve done that, we’ve been rolling- – Warming up our mouths. Warming up our legs. – I actually gave myself cotton mouth with all the talking we’ve been doing, and we’re at altitude as well. So when you see us heaving for breath, it’s the altitude, it’s
not because we’re both very unfit, as you can tell,
Jacob, much fitter than I. So strap in, grab your handles, sit ready, and we’re gonna
start with some rolling drills. First drill up, we’re
gonna start with arms only, sitting at the release position, and as we go I’ll probably
just announce the drill, and then we’ll just throw it in and roll right into the next one. Cool, so– – Let’s get it! – Let’s do it. All right, strap it in,
you’re gonna grab your handle, and we’re gonna come on back
to that release position, back side of the stroke. So what I want you to focus on right now is keeping that posture,
keeping that body in place, 11 o’clock is where I
want that body angle. Head nice and relaxed,
shoulders, traps relaxed, lats engaged, and we’re just gonna move in and out, straight in,
straight out, arms only. So this is just called arms only rowing. Pretty self-explanatory,
in case you weren’t sure. The objective of this
really is to help isolate, getting away from the body twitching, because a lot of people want
that body to come forward as the handle moves forward. And so this is to help isolate making sure that the arms can move independently, and as well, that we learn how to move the handle in constant motion, as opposed to a start and stop point. And let’s lay back a little bit more, keep that body nice and quiet. Just use those lats to
move the handle through, don’t hit the body, just get close. Awesome. So how have you found the altitude so far? – Yeah, I’m feeling great. Actually I feel like I should
be going like this instead. – I feel like that would highlight– – My biceps.
– Your biceps better, yeah. – Do you ever, have you
ever switched a grip row, rowing your grip, and then
done an intercontinental, for some reason or another? – No, I haven’t, but I
think a big part of that is my snobbiness about the technique. (laughs) – Well, I mean, if you switch,
would it be like I was rowing really, really far and
my hands are blistering because I’m rowing like this, would it be beneficial to switch grip? – Yeah, you know what, there are times when you just kind of have to throw– – I’m just asking the most
awkwardest question, it’s okay. – No, no, because a
lot of people do wonder about that, because you see it. Like the CrossFit Games Marathon. Were you a part of that? Pre-your time. – Oh god no, no I wasn’t in that yet. – So people find that
they get tired over time with a particular technique, but the thing that I would offer up with that is that that’s often
because we haven’t spent enough time with the
technique to reinforce movement patterns in that same position. But, the caveat to that,
the asterisks I’ll add, is that you look at the 100
meter world record holder, I think It’s Brian Shaw. His technique looks nothing
like rowing technique, but he holds the 100 meter world record, so who am I to argue with him? Sometimes you just gotta get it done, and I think that’s kind of
what we mentioned earlier. It’s like you practice
this during practice, when you get into competition, like you’re gonna do for our next video. – I’m gonna fall apart. – We’ll be racing each other. – I’m gonna quickly resort to this. (Shane laughs) – And notice by the way,
we’ve been doing this for two and a half minutes straight. – Our biceps are getting tired. – Yeah, are your biceps– – I need to switch right now. – So what I’m trying to
actually get you to do is actually tire out your biceps, which is why we’re
staying here for so long, because I want you to get comfortable letting the handle do the work for you and learning to be fluid
instead of be strong. Because you are strong. – So what you’re wanting me to do is use my arms less and
less and focus on my legs when we get to the
point where we use them. – Right, use those arms less and less. – Well, it’s gettin’ to that point. – All right, so since you’re
getting to that point, we’re at the three minute mark, let’s go ahead and add in the hips. So now we’re gonna go to what are called arms and hips only. So the arms are gonna push away, then you’ll close the hips, then we’ll swing the hips open, snap the arms in. And we’re just gonna
follow that same rhythm where it’s in and out
now, relax those hands, keep the thumbs under though. Good. – So why thumbs under and not thumbs over the top? My perspective, when I’m on a pull up bar, I call it suicide grip, I
suicide grip everything. I do not wrap my thumb on anything. I don’t recommend it. I fell a few times, but that’s what I do. Why am I rowing, why should
my thumbs be underneath and not on top? – So for one, safety, when
you start to get tired, when the hands get sweaty– – I think I already said
I don’t care about safety in my last statement. (both laugh) – So for your purposes,
one of them being I like that it gives us a bit
more of a neutral wrist. Often when you go to that suicide grip you turn it into a gymnastics false grip. – Yup, that’s true. – Where those knuckles drive over. – Yup, I definitely row like this. – And a lot of us, for example, learned from Carl Palley back in the day where he was getting us comfortable with better hand position on the bar. You’d get those knuckles over and strong when you were hanging off of the bar in that vertical position. Here, if you happen to
slip off with that handle, that handle’s gonna go
flying back to the machine. It keeps it a little more neutral wrist, which keeps it as a more neutral plane for the draw through. So that would be my argument for it. – It makes sense, it makes sense. – End of the world thumbs over? Nah, not necessarily good for you. – What about grip on the handle? Because I know I’ve sent
you videos in the past where I was grabbing here, very close, like I’m trying to close-grip bench, and you had me widen them out. So why am I doin’ that? – ‘Cause you’re a big, strong dude, right? – What if I just wanna careen? – Well I wanna create
the most natural path for your arms as possible,
as if you are moving up to a pull up bar. If I were to have you do close-grip chest to bar pull ups, how
comfortable would that be? – Not very comfortable at all. – Right, so I’m just trying to put you in that natural draw pattern for the arms. – Okay, that makes sense. And it’s probably a little
more mobile right there too, than I’m probably very close here. – Yeah, exactly. So tell me a little bit,
because I see him all the time, I love him, I think many
of us do if we watch your channel, but tell me
about your dog Winston. Because I wanna know
the inside scoop on him. We all see the videos. – Did you see the video
where we were doing a corgi race? (Shane laughs) – No.
– Have you seen that one? Well obviously Shane doesn’t
watch my channel guys, so you know what, don’t watch this video! (both laugh) So okay, down the road from me is– – By the way, we’re
gonna add in legs here. So we’re gonna go, and then just a slight bend to the knee, we call this half-slide. This makes your catch where the handle’s right about over the toes,
and then you’ll just drive. So we’re working on sequencing now, I’m giving you just a little bit of leg, but I’m not giving you so
much that you can really lean on the legs, I’m
still practicing sequencing of the movement here. Does that make sense? Okay, so keep matching up with my stroke, and then go ahead. Let’s talk about that corgi race. – All right, so there’s a renaissance fair down the road from me, and this year, they held corgi races. So I took my dog, it’s a story. – Like that’s where the story ends? – The video is–
– The setup for that– – The video is, I don’t wanna ruin it, the video is I took my dog, and he won, out of like 40 corgis
guys, and he was wearing a GoPro on him while he was racing. – Okay, to be fair, did he win because of fitness? – No.
– Or did he win because he was the most focused? – He won, I don’t know why he won, he won because I don’t know. He’s not fit, he’s the
least fit dog I know. But then again it’s
against other corgis, so. – Now you’ve had some fun with him in all your videos, right? When you first got your
drone, what did you with him? – I tied a Yoda backpack to the bottom of my drone and let him
chase the drone around for the whole day. (both laugh) – Now that is quality YouTube footage. – It’s called, are you overweight, out of shape, and don’t
wanna exercise you dog? Cool, get a drone guys! For the low, low cost
of $600, you don’t have to exercise your dog. – See for us that’s a laser with our dog. – Or a cat. – She’s like a cat. – Yeah, yeah, yeah. No here’s the thing is dogs make vlogs. – My dog’s extremely independent and just does not,
she’s a cat essentially, the personality of a
cat, so it’s very hard to get much out of her. – What I would say is now you need to get yourself a dog, a corgi puppy, and be like, “Hey guys, I’m gonna row, “and you can watch my dog
next to me lick himself.” And you know what? The video is gonna have a million views. – That’s true. – What would you title that? Guy rows while dog licks? – I don’t even know what
would be a good thumbnail. Usually when I put my dog in my videos, people will usually say, if
I’m gonna say a lifting video, say I’m lifting heavy, and Winston happens to pop into the screen,
I’m breathin’ heavy, usually someone will
say, “Oh, Jacob I didn’t “even notice you, is this video “about your dog or about you?” – You’re like, the dog was in five minutes into the video. – Sorry, more Winston please. – All right, so we’re gonna
get those arms away first, don’t let the body close. Arms away, close the hips,
then let the knees bend and really sequence it out. Slow yourself down as you glide forward. Notice you’re starting to
lengthen out a little bit? Keep that catch position crisp and short. And as you push, I want you
to hang off that handle. So don’t let the shoulders trigger open, let the shoulders stay
over and push the legs into the machine. All right, let’s go ahead
and lengthen it out now, let’s take it up to that full stroke, on this one. So bring it up to a full slide too okay? This is getting
challenging, talking and row at the same time. – The problem is that they’re probably gonna be like, “Man, Heppner’s rowing form “is really terrible when
he’s telling a story “about his dog.” It’s either a good story, or good rowing. – He had to put his handle down. – You wanna hear another story? – Let me tell you about my corgi. So walk us through a little bit about how you got yourself
cornered into tomorrow’s race? Tomorrow’s race is the Spartan Beast. – Spartan World Championships, 13.4. – 13.4 miles. – 9,000 feet. – That’s Squaw Valley, here
in California, Lake Tahoe. I’m doing it as well, but I’m probably not gonna do it nearly as fast as Jacob. Slow it down and match with me. Slow it down we go. Okay, so how did you
get yourself into this? – Well I’m good friends
with Hunter McIntyre, and he’s like, “Hey, I
came out to Crossfit Games, “you should come out to my race.” I said, okay, here I am. I didn’t know what it was. I agreed to do it, and– – What was your training race? – Nothing. – You just trained as normal? – Yeah, I mean I’ve been lifting. – Well you did some water training I saw in your recent video. – Yeah, I swam in my ice
bath, so prepared for this. – And you were flipping tires. – I think I ran six miles a few days ago with Chandler Smith, and
it put me in the dirt. – We’ll have to get him on here too. – He’ll be here in town. Yeah, he’s awesome. – See what’s happened this year, those of you that are not in the CrossFit obstacle course world,
let’s bring that stroke right down a little bit, shoot for an 18, relax on that recovery,
lengthen out the slide. Remember that drill
where I had you standing up off the seat? Imagine that as we’re pushing through, watching that force grip. It’s been interesting to watch and see how these two
worlds have collided, obstacle course racing
and CrossFit right now seem to be having a dating moment. Athletes jumping back and forth, there’s a lot of smack being talked, which I really appreciate,
and it’s been fun to see Hunter McIntyre, as he mentioned, was at CrossFit Games,
got the wildcard invite. And to his credit– – Did very decent. – Yeah, did decently. – 77th. – Right, out of? – 140, 130? – For an obstacle– – 50th percentile. – Yeah, that’s not too shabby. So you just have to do the same tomorrow, and hold up the CrossFit
end of the bargain. – Stupid man, my knees are gonna blow out. – Hopefully your calves don’t just cramp into nothingness. – They’re already cramping now. – All right, so now I’m
gonna throw in a little bit of a pause drill for us. Now pause is gonna be arms and body over, so arms released, close the hips, and we’re gonna pause. And I’ll say go, we’ll release, take the stroke, and pause our body– – Okay, legs straight. – Yup, exactly. Ready? Go. So how often does rowing
play into your training? Go. – Every year when the open comes around. (Shane laughs) – Go, so like three weeks worth? If that? – Yeah, it should come in more, so we do, every morning
I’m doing some kind of model structural work. It obviously rotates between bike, row, ski, run. But I will say, and it’s
one thing you preach on, is the idea of when you snatch, you don’t spend every
single day doing snatch max, you work on technique, a lot
technique, different positions. – And you practice
meters, practice reps, go. – Whereas when people row usually, it’s usually–
– Sit up a little bit. Keep leaning forward,
but just lift that chest, there we go. – It’s usually they’re just rowing to row, and there’s no real practice behind it. And it’s not something
we’re trying to do more of, is the idea of, I can’t
just row every morning and just row 1000 meters at a time and be like, okay I’m good for the week. – Go, yeah, because that’s
100 strokes, that’s it. – Yeah, exactly, it’s nothing. – We like to say that
it takes 1000 strokes to break a bad habit, and
that’s about 10000 meters. So you gotta accumulate, not 10000 once, but accumulate 10000 meters focusing on one issue, and that’s
about the amount of time it’ll take you to break a habit. Go.
– Sure. No, so that’s what we’re
really trying to focus on is the idea of snatch max every day, you work on technique,
the same should be said for all the other aspects of CrossFit, whether it’s rowing,
burpees, whatever, running. – Go, and then we’ll drop the drill. So just back to nice easy rowing. So right now we’re just gonna easy row for the final minute,
and I want you to just try and practice everything we were using through the drills to try and make your technique as smooth as possible. The same for those of
you that are watching, you get one more minute,
practice the technique implemented in the drills. – My bell curve looks amazing. – It’s looking so much better. (Jacob laughs) So much better. You were a math major, right? – Yeah, mathematics. – I’m sorry.
– Yeah, don’t call math. – Mathematics. – You gotta call it like it is. – I suppose with math you sound kind of like an elementary school teacher. – You’re like, oh yeah, I add. – I teach long division. – Yeah, it’s whatever. – So does that put you in the realm of engineering almost? – Yeah, so my major was
in math, but theoretical. So not in real application
to the real world. – All right, go ahead
and put that down now. – So you would take that
and go into engineering, you would apply it to
real world, like marry it up to physics. Whereas mine is just your calculus, the linear algebra, the matrix theory, the chaos theory, all of the crap, just the math that you
probably never would use or heard of, but a lot of
guys in engineering fields don’t use it sometimes. – Do you find yourself
using it at all now? – No. (Shane laughs) I actually, yeah, I add by
45s really, really well, and I can multiply or
divide by 2.2 like a boss. – That’s weird, I wonder why. (Jacob laughs)
– I don’t know why. – I don’t know what it is
about those two numbers that’re really easy for you. – Yeah, I don’t know either man, I don’t know, I don’t ask. – All right, well guys, I hope you enjoyed our little drill work session today. Jacob thank you for being here. – Yeah, appreciate you having me. – Make sure you go to Jacob’s channel, we think it’s YouTube.com/JacobHeppner. – Just Google my name. – You’ll find him. Did you wanna spell it for them? J, A, C, O, B– – J, A, C, O, B, the weird part about spelling my name
is, H, E, P, P, N, E, R, what’s the weird part
about spelling my name? You have to say the word pee pee. (Shane laughs) You had to think about that didn’t you? – I wasn’t gonna say that. – Yeah my wife married me, I didn’t tell that to her until after she married me. I was like– – You have to say pee pee
when you spell your name– – Now you have to say pee
pee when you spell your name. – I think that’s the perfect
way to sign off this video. – There you go. – Thanks for joining guys. As always, if you enjoy our content, if you enjoyed being here, you find that you believe you have a better purpose in your life and you
are willing to work hard to get to where you wanna go, that makes you a dark horse. And if you enjoy being supported and you wanna be a part of this community, I encourage you to hit
that subscribe button and the bell next to it,
because that’s gonna make you a dark horse here to get alerted whenever we come out with a new video. And with that, we’ll see
ya on the other side. (Shane claps) – Awkward point.
(Jacob laughs) Oh cool dude, that was fun.

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