Mark Bell's Power Project - Jason Khalipa - How This Crossfit Legend Balances Lifting and Brazilian Jiu Jitsu || MBPP Ep. 834

Episode Date: November 9, 2022

In this Podcast episode, Jason Khalipa, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how Jason has been able to combine Crossfit and Jiu Jitsu to help improve his athleticism and mobility in both sports. Follow Jason on IG: https://www.instagram.com/jasonkhalipa Check out the full episode: [PUT VIDEO TITLE HERE] New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.naboso.com/ Code POWERPROJECT for 15% off! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject Code: POWERVIVO20 for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject  ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok  FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz Stamps: 00:00 - Eight sleep mattresses 04:25 - Dealing with foot cramps from Jiu-jitsu 07:09 - Rogue Invitational experience 10:19 - Dan Bailey: Natty or juice 13:30 - Fitness benefits of Jiu-jitsu 15:04 - Improving athleticism 17:47 - What can you program into CrossFit training to be a better crossfitter 21:06 - Fun ways to exercise 23:12 - Combining CrossFit & BJJ 25:06 - FUTURE of the Fitness industry..! 30:59 - Rogue Invitational Strongman Event 35:42 - Mark Bell SlingShots 36:20 - How we're making Jiu-jitsu accessible 40:00 - How Jiu-jitsu has helped you evolve 43:06 - Jason's competitions 44:44 - Having the right training partner in BJJ 48:23 - Workout-life balance 51:11 - Nutrition plan 52:21 - Cold Plunge Benefits 56:48 - Self defense & Striking moves 58:47 - Crossfitters into Jiu-jitsu 1:00:14 - What to know before starting BJJ? 1:02:35 - Starting BJJ: Mindset & experience 1:07:46 - Future plans 1:08:46 - Jason's podcast 1:09:17 - Planning to write a book? 1:11:19 - Khalipa's fight against cancer 1:13:27 - Balancing weight training & BJJ 1:17:03 - Like, share, subscribe, comment, follow the podcast 1:17:21 - Way to connect with Jason 1:17:27 - Smelly's tip 1:18:06 - Outro #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

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I mean, if you want to. I think we already are. So what's your plans for the OnlyFans for your feet, dog? Are we recording right now? Of course. We're actually recording for OnlyFans. Thanks, Andrew, for setting that up. Absolutely.

No, it's funny because I was talking to a guy the other day, and I have this dude who has like a super foot fetish on my feet. And I look at my feet, and they're super unique. They're the fattest, flattest foot on the planet. And I'm thinking, anytime you're the most unique at something, maybe there's a revenue opportunity. Always. And so why not create a revenue opportunity of only fans for my fat flat foot.com or whatever and to be perfectly honest man it's it doesn't bring any type of bad

reputation to you because you're not doing nudes it's just your feet hey but they don't even need to know it's me i'm just thinking it's fat flat foot right and then bro you you start an only fans jason cleat has nothing to do with it i mean that could be in hawaii that fuck could be on a bowling alley or that could be in new york city fuck could be anywhere dude i think uh uh and another invention just came to mind so a lot of times people are trying to restore like an arch, you know, and they put in like arch support. Right.

You and I, if we team up on this idea, if you're in on this, we can go in on this together. It could be to help promote flat feet because you're a former CrossFit Games champion and you're proficient at jujitsu and you're doing all these other things. I think that we can start to promote a flat foot. Dude, we got to get behind this flat foot idea. No, the truth of the matter is since I was a little kid, the doctors have always been like, oh, we need to do inserts. And so when I was really young, I did start doing inserts. But as I started like getting more into sports and eventually when I found CrossFit and I had this big network of, you know, physical therapists and different people i started looking at it

differently like i tried to have more of a minimalist shoe approach compared like this giant shoe approach and never even worried about the arch thereafter it just kind of like was what it was it never affected me um any foot cramping or things i get from like jumping rope and stuff i think other people get too and i just need i don't see any negative to my fat flat foot other than the fact that when i get out of a pool, it looks like a Sasquatch. It's like, it's a round print. Oh dude, like bro, I should show you. I mean, it's like, it's, and I never realized it was a thing until like later on in life.

So my wife and I met really early on. And I remember we were like 15, 16. We were at the swimming pool and she gets out and she has like these pretty like foot marks. And I got, she's like, and she's like, Jason, like, dude, you got some like funky ass feet. And I'd never known until that moment because no one ever, ever called me out on it. So I saw like on your IG, you were like messing around with something. I don't know if you were trying to do something in particular with your foot or how you were doing it, but you were working on something new. You're working on something different. And I saw Miranda posted on there. She's like, you're just figuring this out. And she put like a big exclamation point.

I was like, oh, this is too funny. What it was, was, um, whenever I do like a double unders presses, something where like, you're really like time on your feet type thing, my feet would cramp. And so before the workout, I'll spend time actually like what I'm doing right now, um, using whatever this is. Yeah. I just, you know, just kind of breaking it up, opening it up. And then it really helps with foot cramping. Cause you'd be surprised, man, when you're in the middle of like a really intense workout and your feet start cramping, dude, it's like debilitating and you feel like such a wimp. So anyway, that's something that helps run into any cramps in jiu-jitsu because i'm always thinking like that's kind of happened a lot in that sport

but does that happen i don't know you guys do it so yesterday i had a woman she's very very talented um we were getting in some good roles together and she put me in this one position that triggered like like a little bit of a calf cramp for a second i think it's a combination of like your body getting into a position you're not as familiar with. And then also just hydration. I just, you know, I'd been traveling the day before. And so I think those two things can really contribute in jujitsu. It's like you get in these positions that like you can't even like make them up.

It just kind of happens. And then also obviously lack of hydration. Do you remember when you started, if you like experienced more than now like how how your body development has gone yeah i think when i first started jiu-jitsu i would cramp more often when i found positions my body wasn't used to now that i've been doing it for six years yeah um i don't cramp as often um but i still get it every now and then do you get it every now and then not really i like did you used to? Yeah, when I started. Yeah, yeah.

But that's exactly the thing. Like when your fucking knees coming up here. Stay on, Mike. I don't want Andrew to get. Yeah. Sorry, Andrew. You could see his eyes, huh? You saw his eyes as I was talking.

Well, because I was looking at. He rubbed his beard. I was measuring. I was measuring the distance between your face and the microphone. I'm like, dude, he's at least like two and a half feet away. And I asked if he can get like two inches away. I definitely like over yeah i'm fucking with you yeah but you know when your knees coming up here and shit you know it's it's you're gonna you're gonna cramp up but and some of the lights and i think as he's pointing out like it's not always electrolytes it's just

maybe relaxing to breathing and learning these they're they're newer positions right you're uncomfortable with them absolutely breathing relaxing but, you get into so many positions that you've literally never been in when you do jujitsu that it's like your body's just discovering new ranges and it's going to seize up because it's not used to that. That's got to be kind of scary because you got to kind of determine like, am I going to get hurt here? Should I tap? Like what's going on?

And there's obviously like your ego gets in the way for sure. A hundred percent. So not mine yesterday. That wasn't the end of the world. But in other times I've had my calf cramp and I'm like, dude, you're, you're trying to like submit somebody and they're trying to submit you and you can't be like tap, tap, tap or like, or like, Hey, can we pause for a second, dude? I got, I got a calf cramp.

They don't give a shit. They're trying to tap you out. So there is this moment of like, um, working through it. Right. Um, versus like taking a break. But I think that a benefit, um, prior to rolling jujitsu, I think as long as you're working specific ranges of motion, oftentimes if you're drilling beforehand, you're really working different areas. Those have been things that have helped me not cramp when I'm actually rolling. Right. It's just like anything. If you prime it up right and get the muscles and the body prepared, you're less likely

to have that. It might still happen, but it's less likely. You went to the Rogue Invitational recently? Heck yeah, dude. How was that? I just got back. So today is, what day is today? Tuesday?

I think so. Wednesday? Wednesday. Today's Wednesday. Oh, today's Wednesday. Holy fuck. I know the day. I fucked up for a second.

I'm so proud of myself. So Wednesday, Halloween was on monday and so the rogue invitational typically is like the weekend before halloween so it was i got out there thursday friday saturday sunday and then i came home on monday so i could do halloween with the kids um but yeah it was great so for those you know listening who aren't very familiar with the rogue invitational it's an annual it, it's done it several times now, CrossFit competition, but they also then have like additional things. So I think what they're doing a really good job of is raising awareness for multiple different like iron sports, such as

Strongman, Record Breakers, and then CrossFit. And then they added a division called Legends. And so I got invited the first time in 2019 as a legend. And in 2019, it was a little bit different. But now this year, this is my third time as a legend there. And basically what a legend is, it's like a combination of people that have won the CrossFit Games, have done something for the sport, and or Rogue feels like they've contributed something that they should be considered a legend or a Hall of Famer or whatever you want to call it. So this year, though, it was in pairs.

It was pretty low-key. You basically just go out in front of the crowd and just do events and just show that you're still fit, still active, and talk to the community. It's great. So it's a very relaxing event versus competing in the CrossFit Games. Was some of your old competitors there and were you getting like competitive or were you able to chill uh i don't

think you're able to chill no i do get a little bit competitive um oddly enough um so yes like josh bridges was there rich froning matt chan there was quite a few of us dan bailey and uh this the last event i did um i got to basically you're in pairs, so it's kind of hard to judge who wins, who doesn't, but it's, you do a round, then your partner is around. I just wanted to beat the other guys in the first round. So I went out hot. Like, I mean, I just went bad out of hell and tried to win that round. So at least I could say later on, like, oh yeah, I beat everybody in the first round, but then, you know, then it goes into your partners, but it was a good event. You know, one of the things they introduced a new movement where you're on, um, you guys know the bar muscle

ups, like bar muscle up, but you do it on a wooden log. And I liked this because it gave you more of a feeling like you're going up and over a rooftop verse, like a thin bar. So it gave more utility to other items, but it was just like a, it was hard because it was like this thick blog that you had to get up and over. So it was a similar movement, but a different spin on it, which I thought was a nice twist. And then the other thing that got me, like, I was a little nervous is, uh, they had a monkey bar traverse and it wasn't very far, but it was far enough that like, if you messed up, you looked like an idiot. So the night before I was worried because this event was like, you run, you do some lunges you do some monkey bars you pull this sled everything was pretty

standard but you don't want to be the guy who misses the bar on a monkey bar and falls on his ass so that was the one thing that had me a little worried but it went it went great is dan bailey on the juice that guy's super jacked dude so i don't think dan bailey's on the juice but that dude is super jacked it's a little crazy looking when you see him you're like i've never seen him andrew look up look up uh dan bailey jason clepa iron triathlon okay yeah dan bailey's yoked shout out to dan bailey i know who he is he and i met is it triathlon yeah just just you should just do that i think that'll work i think he worked for rogue or maybe he still works for rogue i don't know oh yeah so that's i don't know if people could see his picture but we um we it's on youtube um it's called the iron triathlon and man it was it was aggressive so we show up to crossfade kids this is this is a few

years back and basically the the the organizers like hey we're gonna film you guys do a workout we're like oh okay cool like you know whatever yeah like hey we're gonna go 1 to 20 so 1 rep to 20 reps of um it is uh one and a half times bent uh one and a half times deadlift um body weight bench press and like x percent on the squat clean so that right there on that bar is like i think 160 pounds or so so it's like it was a certain percentage i can't remember now but you go one rep of each two reps of each three reps of each four etc and uh man it took a long time i think it took me an hour and a half wow and you're just you're just smoked um but yeah if you look it up it's called the Iron Triathlon, Andrew.

Man, check it out. Me and that guy threw down on that one. An hour and a half of lifting. Dude, nonstop lifting. I mean, it was at the end, man. You're just like, I mean, the bench press was the best part. The squat clean got really tough. You're just smoked.

Do you care about half that stuff anymore? Or is that like left because of jujitsu maybe replacing some of... Ah, man. Like, I'm still competitive. So on Tuesdays, we film and we do workouts at our gym. Oh, yeah, here it is, right? So, oh, that's Dan Bailey with his jacked upper body. Yeah, look at his fucking arms.

Forearms, triceps. You said that like he doesn't have a jacked lower body. Does he not have a jacked upper body yeah look at his fucking arms yeah forearms triceps um you said that like he doesn't have a jacked lower body does he not have a jack lower body uh not as jacked as his upper body but here's uh here's homeboy uh here i am right so this is triceps yeah oh so it's 315 i guess i have 315 deadlift it's like anyways um those are monsters but yeah fuck that you know so i still throw down hard um just with different intent now like i throw down hard in the gym i throw down hard on on the mats just trying to dude my big thing is man like i want to be able to keep up with my kids and like something i really think about a lot is like live freely live fully and what i mean by that is like

i never want fitness to inhibit what i want or need to do ever. And so as long as I can keep my fitness to allow me to do anything I want or anything I need, I'm good. And as soon as I start going too hard that it takes me away from those goals, I need to slow down. So like if I'm training so hard that I'm getting hurt and I can't pick up my – Ava has a broken foot right now. And I can't pick her up because I was deadlifting too heavy. It's like, come on, man. Like get your priorities straight. So that's kind of where I'm at right now and i can't pick her up because i you know was dead lifting too heavy it's like come on man like get your priorities straight so that's kind of where i'm at right now yeah has jujitsu opened up any types of uh doors as far as your fitness is concerned because crossfit was a pretty well-rounded sport but doing jujitsu for six years now what have you noticed yeah i mean crossfit is very well-rounded but it is and and it isn't, meaning like there is no dynamicness to it.

So like let's just say the event was Fran, which is 21, 59 thrusters and pull-ups. Nothing's coming back at you. So all the inputs are one direction. There is no input back. And I think for CrossFit, we try and spend a lot of time doing stuff outside the gym, but most of the time it's just in the gym. Yeah, I expose myself to stand-up paddle boarding, swimming, biking, this, that, but they're all kind of within this realm. As soon as I got out of that realm and started doing jujitsu, I actually feel like my athleticism has like doubled. Not so much in my capacity for workouts,

but my general athleticism. So like the way I feel where like, if I'm trying to like dip and dodge something, like, like I feel- If I feel to throw something at you or to you, you can react to it. I just feel more reactive, right? I feel more athletic because I'm being more dynamic on the mat, which I think then transfers into my life. Before I didn't spend much time being dynamic. One of the reasons is I was, I was worried about the risk of injury too. So anytime you're being dynamic with another partner, like let's just say Encima and I are doing jiu-jitsu, there's a lot of inputs back and forth, but some of that I can't control.

So I had to be careful not to do that when I was competing professionally because I don't want to get hurt if he does something to me. And it wouldn't be, and he's not going to do it intentionally. It's just, it might happen. So those are the trade-offs. But yes, my athleticism, I think,

has really progressed since doing jiu-jitsu. CrossFit ends up being like a game and a sport sport and so when you do something like a box jump in crossfit or the jumping over the barbell and stuff everything's trying to be as minimized as possible that's right trying to do it for a while so the carryover into sport sometimes may may not may be good because of the conditioning but it also might not be great because sometimes in sport you got to go a hundred percent maybe. Yeah. And you have to be dynamic. So like the guys who really excelled the CrossFit games, when you look at them, I think I excelled just because like brute, just like willpower. But I think if I had done more things to enhance my overall athleticism, I actually would have

performed better. Like the best example was in 2011 or 12, they had this event at Camp Pendleton, which was really cool by the way. You start off the swim, you got off the swim, you biked after the bike you ran. And it was like a lot. Then after you did this triathlon, you rested for about an hour, give or take. And then you did an obstacle course that was at Camp Pendleton. So that was another sport event. So in that morning, a lot of points were up for grabs. And I specifically remember, I get to the triathlon. It was what it was, right? It was tough. It was very, very tough.

But when I got to the obstacle course, I felt so much less athletic than the guys who spent time playing more like collegiate type sports or things like that. Like Rich Froney, who goes out and does flag football, plays basketball, plays baseball, or others who have similar backgrounds, they were able to act quicker than I was. When the obstacle course started, it was a race. There was five of us and you'd race. And I just remember if I second guessed even for a second, I lost that event. Had I had a little bit more of that dynamicness, athleticness, I think that could have helped me in my career. Do you feel like you were maybe a

little bit more athletic before you got pretty heavy into lifting slash CrossFit? Like when you were younger? No, I think. Do you think it declined from lifting and getting like bigger and tighter and stronger or not? Not really. Not really. I think that I was trying to manage, I think I was trying to be the best CrossFitter in the world. And I think to be the best CrossFitter, I had to spend a lot of time doing like CrossFit-ish stuff. And so if you look at the year, you do like an online open, it was in a gym. You knew what you were doing. You go to regionals in general, you knew what you had to do. Then when you go to the games, there's a little bit of a margins that kind of lead out here because they have ability to do like some weird stuff, like just a bunch of weird stuff. So that was when I would train the weird stuff for like two months. But if you

think about it compared to the rest of the year, that means 10 months I'm training CrossFit, two months I'm training weird stuff. So I never, I didn't spend as much time exposing myself to more things, which I wish I should have in hindsight. I think it could have helped me. So this is a total what if. But I'm wondering with all the types of different types of programming you do nowadays, jujitsu isn't something you can just program in. Obviously, you've gained a lot over jujitsu. Like you said, it's doubled your athletic ability, but what do you think you could have programmed into your CrossFit training at that time to become more dynamic and athletic and allow you to be a

better CrossFitter? Yeah. I mean, it's a good question. I'm going to flip it back to anybody who does CrossFit a lot. What we say when you're a hardcore CrossFitter is you take a guy like, let's just take like the best surfer in the world. Name a surfer, right? And Kelly Slater.

And you say, hey, Kelly Slater cannot perform a pull-up. I'm going to try and get him to perform a pull-up. And I think as a byproduct, his surfing will actually get better because he has an inefficiency here. We strengthen him. I think it'll carry over into his surfing. That's like the theory that a lot of people in CrossFit would say like, hey, find someone who's great at their sport. look for areas that they don't have experience in or

whatever, optimize it. And I think it'll actually help them in their sport, which I've seen to be true in general. But the opposite also works. Meaning if you're really good at CrossFit, but you're not exposing yourself to skills outside of that, I actually think that exposing yourself to skills outside of it will benefit your CrossFit. So an example would be if you're a world-class CrossFitter, but you do not open your mind neurologically to connect your brain with your body to perform an arm bar in jujitsu, as an example, or to even know how to get to certain positions like sprawls into sit-throughs and stuff like that. I wonder what would happen to your CrossFit game if you unlocked these threads from your brain to your body

that other sports would give you. That's the theory, right? And unlocking them in like a really, for example, for many years, I couldn't throw a ball for shit. Now, because my son's really into baseball. You gotta bring up the video. Oh my gosh. my gosh no i actually i've been looking for it because i want to make sure i delete it off the internet dude the softball the softball throw was so embarrassing

i i wasn't able to find it i hope you can't find it andrew i'll dig god damn find it but it was at the games too right it was at the games but the reality picture picture a left-handed throw picture a shot put hey i ain't any better so i can't really comment but but my question would have been to myself right is like put your money where your mouth is like if you're saying to another athlete that hey baseball player you can't do a pull-up i think if i teach you to a pull-up you'll get better at baseball well Well, how about the other way around? If I can't throw a ball, maybe if I learn how to throw, it'll unlock a chain that'll open me up in CrossFit. And so those are the things I wish I had considered more because now that I'm going through jujitsu, my body's now reacting to things before my brain even thinks about it. Like my body's just naturally reacting to things. I think if I had exposed myself to more

sports, which is part of the charter of CrossFit back in the day, we just got away from it. I think it would have helped me. Unlocking that chain is what we're, what we've been doing. I feel like, I think Insima is doing it really well because the inputs of jujitsu and then just some of the stuff that we've been messing around with in the gym, the different movements. I think sometimes people see me do those different movements and like Mark's lost his mind yeah what's going on did you see me message you you're you're running on instagram you're running like sideways sideways and then back and forth yeah i got such a kick out of that because i'm like dude fuck yeah mark you go for it bro like it's also part of just having fun dude like it you know having fun has to be implemented in there

somewhere yeah i agree i mean even right now like as we're standing we're stepping on these things and it's it's putting an input into my body that might produce some type of output and i think that um we just need to look at training more open-minded oh yeah this is mark look at that uh uh and i think you had it with the background of like nothing but a g thing in vibrams by the way nice five finger shoes yeah i think you know it's it's important to figure out ways to play so i know that that looks really silly that looks really weird but who else displays that every single day of the week and twice on sunday are young kids they don't mind being weird they don't mind being funky they don't mind like doing a weird little dance or shuffle. It's not anything they even maybe are mimicking or copying.

Sometimes I'm making up their own thing. You have your own children. I got mine and I've seen them over the years when they're five, six, seven, it starts to kind of slow down when they're 10, 11, 12, they burst out of the car, they run, they jump up on the sidewalk. Like everything is like a box jump. Everything's like a burpee. Everything's like, they're just moving. They're moving a ton. They're going and they're throwing, they're jumping, they're running.

They sprint. Remember how often your kids would like sprint somewhere? You're like, what the? Caden still does that. It's pretty fun to watch actually. But like, here's a great example. Like as kids, look, look at our playgrounds. Like where we were, a playground is nothing more than just a bunch of like jungle gym stuff like like you know like monkey bars and stuff like that and i think those are

like human movements and i think a lot of us have gotten away from that and it's unfortunate because you know i think that that's uh long term that's going to be a an issue you know we got to get we got to get people moving whether they're moving the way you were there doing CrossFit, Jiu Jitsu, whatever you're doing, as long as you're moving, we're moving in the right direction. But something like jujitsu, which is a really fun thing because it's not only is it grappling and it's different types of movement. It's very dynamic. But there's a cool community aspect to it too that's somewhat similar to CrossFit. One of the reasons why people love CrossFit so much is, yeah, variable type of training. But you go to your box and you train with your community.

You know what I mean? It's like typically, I mean, you're training with other people. Jiu-jitsu, you're going to a building and you're sparring and grappling with a bunch of different people that become friends. And some of them become as close as family. So it's another community-based thing, which is why it's probably growing so fast as you've seen. Dude, I mean, well, we were talking about this earlier. You know, when I got into CrossFit, so I found CrossFit in 2006. I won the CrossFit Games in 08 and I competed there for the next close to a decade. And I watched the sport and the community grow tremendously. And it was beautiful and it still is beautiful. But I see a similar trend with jujitsu a little bit

that it's like now it's really starting to take off. It came from Brazil. It was kind of a fringe thing, but now a lot of Americans are getting into it. There's a lot of sports, there's ADCC, there's all kinds of stuff. I mean, I was at ADCCs, which is the Abu Dhabi Combat Championship Club, Abu Dhabi Combat Club. And it started off in Dubai. And it's a no-gi grappling tournament that happens every two years. It's like the Olympics, but I went to it this year in Vegas. It was like maybe, I don't know, two months ago. And dude, this place was just, I mean, electric. And it reminded me

a lot of like the CrossFit Games in 2012, 13, 14. And I think it's because of what you said. Like, there's this shared suffering. There's community, you know, community. There's a lot of energy behind it. Yeah. I think it's giving really interesting inputs into people. You mentioned unlocking. I like that topic because

I feel like, I think that a lot of people are in pain. I think a lot of people that did powerlifting for a long time, bodybuilding, CrossFit, and I would imagine you can make an argument, if you do anything for a long time, you're going to be screwed up. You can make the same argument for being banged up from like Jiu Jitsu and from all these other things depending on how you do it how you program for it and things like that but I think that people are just starting to kind of look for

something different you're seeing a lot of lifters switching into running like lifting will always be around but lifting as we know it right now I think is going to change massively i think bodybuilding is going to completely die i think i think the sport i think the sport is going to die um and but reshape itself and reform itself so the big the big boy bodybuilders i think will be gone like open bodybuilders look at chris bumstead he's like flipped the sport upside down. So those, I mean, he's still fucking massive.

Like, don't get me wrong. There'll still be some people that are big, but it's going to be different than what you've seen in the past. I think the gyms are going to look a lot different. CrossFit kind of set some standard for that where the gym would have a lot of space and have a lot of places to like do stuff,

do a jump rope. But I think that's going to even change even more. Yeah. Well, you know, I think one thing with the bodybuilding, what I think has been shown, I'm not as much in that world, but I think these guys who used to be extremely massive, like, you know, natural or not extremely, not extremely large. I don't know if they're generating the type of ad dollars and, um, spectator growth that like these middle guys. The classic physique guys. The classic physique.

Correct. And I think ultimately where the sport goes is where the fans and the money are going. And if it's saying, hey, we like this, I think that's ultimately where the sport's going to go, right? Is that what you kind of mean? 100%. Go ahead. Go ahead.

Well, even younger, like when you look at, pay attention to what people who are into bodybuilding, when you see the younger guys who are starting to pay attention to bodybuildings, like the teenagers, early twenties dudes, those guys like classic bodybuilding more. They like classic bodybuilding, men's physique. There are some people that are into the mass monsters, but it's not nearly as popular as it used to be because like you mentioned, if somebody saw Big Ramy walking around off-season in a shirt, if a kid saw that, they just think that guy's fat. He looks like a puffball, unfortunately.

But it's not an appeasing thing to look at. And even when you see them move, they don't move well. Yeah. It's really interesting. I mean, I'm thinking the same thing as a sport of CrossFit. Like, I don't know where the sport's going to go. I think they have a lot of, you know, I have my own opinions on this. I think they need to determine what the charter is for the next five, ten years.

It's always been this idea of unknown and unknowable. But as a spectator, it's kind of difficult because you want to be able to get connected to the athletes, to the events, to the whatnot. But if it's always new, it makes it difficult as a new spectator come on and and and understand the event so i think that they need to figure out what their charter is for the next 10 years but what you're seeing is one of the women um her name was emma lawson she just competed the rugby competition she took um third i think she's 17 years old and i if i'm not mistaken like much of her exposure to crossfit is like just crossFit. Like she never, she never did. I could be wrong, but like if you're getting into CrossFit when you're 12 years old, you're pretty much specializing that.

And, you know, she's performing very well. But I wonder what the future of CrossFit looks like where you have these kids that literally come up in the gym. They don't play other sports. They don't play other sports. I'm curious what will happen long term to that with these kids who start specializing in CrossFit instead of having other sports and activities and then utilizing CrossFit as a catalyst. You're bringing up something that's kind of exciting. Like the UFC in the beginning stages was really interesting because there were people that specialized. But I think maybe people didn't really know what MMA was,

they didn't get it, and it took a little while to catch on to what Hoist Gracie was doing and the Gracie family. But once that was sort of figured out, now it's like, no, you're in a sport where you actually can't specialize too much in any one thing. You could be great in one thing, and you can dominate in one thing, you can win a lot of fights that way, but if you only know jiu-jitsu, you are most likely going to get knocked out by somebody at some point you're going to get caught with something at some point so you better know how to strike you better know how to do these other things we saw the same thing with crossfit where in the beginning it was

new and everyone's like wow what is this i wonder what it's going to look like when they man they programmed i got a squat i just got a squat you know 405 and i gotta be able to deadlift and i gotta be able to rope climb like holy shit this is going to be really difficult right right and then people started to specialize in it and now it's the sport itself is not is not as special as it was in the beginning because people are so honed in and focused on getting these you you know, Fran times and stuff. And they probably should have never even organized particular workouts and gave them particular names. So they could really be random and you could really be screwed. But they probably did so to have a structure and to have a standard.

Yeah, and to have like a community aspect of it. I don't know what will happen with it. I'm particularly really excited and interested to see. I don't know what will happen with it. I'm particularly really excited and interested to see. And, you know, the future has a lot of opportunities. I think CrossFit just needs to determine, hey, do we want to make our athletes on TV look like gladiators and thrive and give them the events maybe a week in advance so they could test certain things? Or do we want to hit them right before and test their skill on a random event? There's pros and cons to hit them right before it and test their skill on a random event there's

pros and cons to both right like if you turn on the tv and someone's trying to learn a new skill within the first five minutes if they get it it's awesome but if they don't it doesn't look great so i just think they need to kind of figure out where where they want the sport to go and then dictate that to the community how did the strongman event look at the rogue invitational was that going really well was it uh well received you know last year i went and i thought it was well received this year i went uh you know both years i would say it's well received but it's not the um it's it's not the main attraction you know and i think i think it's because rogue does a really good job of making like the the implements

like super cool. Yeah, they look insane. This guy was doing deadlifts at 900 pounds for reps on top of this log structure. It just looked really cool. It looked really appealing. You had this one event where you had to basically pull this cart up like a railroad, and then when it got over the top, it dumped over. It was just a really cool, visually appealing.

But I feel like, yeah wow but i i just feel like for a lot of people it's just a step removed but i do think that over over time they'll be more interested in it because rogue is exposing people to it and rogue made a they made a damn stadium dude yeah how sick is that look up like the the pool one like it was like on a railroad track it was so cool dude that's nuts it was on day um it was on another day i think what was the event called sorry i don't remember what the event was called but you can figure it out yeah do you think if strongman like if the competition was slightly different it might be more popular like do you think uh maybe some of those guys in that sport are a little bit like the bodybuilders we're talking about like the really

super massive bodybuilders like maybe that's like it's not that relatable but i can relate to like a pull-up i can relate to even though i've never done like a handstand walk i can like relate to i remember what it's like as a kid to try to walk on my hands yeah I think is this it right here yeah yeah strongman maybe misses a little relatable stuff yeah before I hit the far left is that Ben Pekulski it looks a lot like him uh but before I hit play though it's what I was gonna say is like I think this is it might not have been great for the rogue invitational but what you guys are gonna see right now is fucking huge for strongman oh dude like strongman needs this right here wait till you guys see this fucking mountain that they built this shit is super no that's that's what i'm talking about strongman needs this and there's

a prize person look at this look at this so he pulls that thing up that that you know giant whatever railroad and then but when it gets to the top it dumps over i just think this is an example of what we got to build one of these yeah this is what rogue does better than anybody else they took the time energy effort and money to build something beautiful like that because aesthetically it's so pleasing on the eyes to watch this now after it's done i don't know what the hell they're gonna do with that thing right probably spent a lot of money building that thing. Make a roller coaster out of it. Yeah. But I think you're right, Mark. When I watch that, it looks heavy, it looks hard,

but I can't really relate to it. And I think that's why Strongman kind of grows an audience to a certain size, similar to a lot of sports. And then eventually to break past that, it needs to become more inviting to grow the audience otherwise you just can't relate to it and you could do that by telling stories about the athletes more right so i feel connected to that gentleman who's doing it or they could store you know get more people interested in etc etc do you think uh jujitsu kind of muffles itself a little bit with there's like so many matches going on at one time i think for the bigger matches they may be clear out and they have a focus but i've seen that like there's a lot of matches going on at one time even when you're at worlds you guys think that that compromises the sport a little bit well you got to get through the matches to get to the finals and stuff adcc did a good job they only

had three mats they only had three uh oh did you get to the point where it knocks over the top no it cut off oh oh well I'll find another one. Anyways. But, you know, I think ADCC did a good job because you had three mats and so you were able to kind of highlight the athletes. But even jujitsu, like as a spectator of the sport, when I went there, I was really interested in watching the people that maybe I knew stories about. So if I'm putting myself in a position of like strongman or CrossFitters, I only cared

about the people I knew about. of self in a position of like strongman or crossfitters, I only cared about the people that I knew about. So how does CrossFit tell more stories about their athletes that I feel connected to their journey regardless of what the event is? And then I also feel connected with Jiu-Jitsu like, because, you know, I do it. And so, you know, anyways, it goes back and forth. I think Jiu-Jitsu needs to determine what the time domain and what the scoring structure will be like long-term to keep spectators engaged. You know, I think one cool thing that's going on in jujitsu, because you are right, it is getting more. Watch this.

Look at that. Look at that. Boom. Oh, shit. Oh, shit. How cool is that? That's pretty cool. Right?

Oh, that's sick. Power Project family, how's it going? I hope you guys are enjoying the episode. And I want to tell you, sometimes when you're a lifter, you need certain pieces of equipment that's going to help you perform a little better in the gym. Just like the hip circle is going to help warm up your hips, knee sleeves are going to keep your knees warm when you're squatting. The slingshot's going to help you bench a little bit more. But the cool thing is that Mark made all of this equipment when he was in the middle of his powerlifting career because he wanted

equipment that could help him perform better as it can also help you perform better. The cool thing is that all this equipment was made for lifters by lifters. Andrew, can you tell them how to get it? Yes, that's over at markbellslingshot.com and at checkout, enter promo code POWERPROJECT10 to save 10% off your entire order. Links to them down in the description as well as the podcast show notes.

Yeah, jujitsu, it's getting more popular. But for example, strongmanman it's an amazing sport and i think world's strongest man used to get a lot it used to be on tv you still get a crazy man oh yeah dude but the thing is is it's it's not accessible to the to the average person it's not accessible the average person can go find a flag football field and play some flag football they can go find a basketball court and shoot some hoops. They can grab a baseball mitt and throw a baseball. Soccer. Golf.

All these sports. It's like your kids do it. It's accessible. Everyone understands it. Jiu-Jitsu. CrossFit also. It's all these random gym implements that if you've been to a gym, you've seen somebody with a barbell.

You've seen a medicine ball. You've seen a pull-up bar. You've seen these things done. And you can if you choose to. You can if you choose to. Find most of them, yeah. Find most of them. You've seen a pull-up bar. You've seen these things done. And you can, if you choose to. You can get close to them, yeah. You can, if you choose to. Find most of them, yeah. Find most of them.

You can do something. Jiu-jitsu is somewhat like that because within the sport, there's not one archetype of what you see as a champion. There's a lot of different sizes, heights, whatever. You see a lot of different looking people, men and women, that are doing really well at it. And it is somewhat becoming way more accessible because there's so many jiu-jitsu schools around. You see a lot of different looking people, men and women, that are doing really well at it. And it is somewhat becoming way more accessible because there's so many jujitsu schools around. You need a partner. And that's about it, right? Because there's those twins that are wrecking everybody, right? The Rotolo brothers. Yeah. And there's brothers and things like that, that go in and they roll people up because they always have a willing partner, right? And then you also have celebrities that you see doing it too, which is also something that's sparking more fire.

Like who's that Latino guy who there's Tom Hardy, but then, um, yeah, Mario Lopez, Mario Lopez, Mario Lopez is, is if I'm not mistaken,

he's, he's a blue belt and he, and he competed at master worlds. Oh, you saw him there. Yeah. Well, I didn't see him there,

but I heard he was there. Okay. So, I mean, dude, he's legit. And, uh, you know, um, Bane. Yeah. He's doing ju him there? Yeah. Well, I didn't see him there, but I heard he was there. Okay. Okay. I mean, dude, he's legit. Yeah. And, you know.

Bane. Yeah. He's doing jujitsu too. Yeah. Tom Hardy. Yeah. Like Tom Hardy. Like, dude, if you're going to go compete, you're taking jujitsu pretty seriously.

Yeah. And this is the thing. It's like so many people that people know are doing it and it's becoming more popular. Joe Rogan's a black belt. Lex Friedman's a black belt. Jocko Willing's a black belt. It's like so many people that people do respect have also been doing it for a while. So more and more people are starting to flood the sport because it's not hard to get into it.

Yeah, yeah, yeah. For sure. I think it's a great entry point, right? I think you could do privates. I think you got to find a good school. It's very similar to CrossFit or anything like that. And I think that anybody who has a bad perspective of CrossFit, my recommendation would be that you got to go try and find a great coach. You have to go find a great community. It's the same thing for Jiu-Jitsu. When you go to, you know, your first school, if you have a bad experience, go try another school because there's a lot of inconsistencies across both sports and platforms, which is not a good thing. I mean, we need to hone that in on both areas. I mean, I have no skin

in the game on the jiu-jitsu side. I'm just saying on the CrossFit side, that's one of the challenges I've seen over the years. And we need to rise the tides so that overall the industry evolves. You see quite a few McDojos in certain parts, like Midwest. There are some places

where this is jiu-jitsu. places where like this is jiu-jitsu that'll be too much some of those i see online there's a mcjo dojo ig some of the ones i see man are just so ridiculous like i mean because i i think it's real i'm pretty sure it's real but the fact that like anybody else there thinks it's real blows my mind like this guy like elbow has uh jujitsu is jujitsu uh like solving any problems for you? Or is it like, I don't know, did you have any attraction to fighting? Or is this giving you some sort of extra confidence somewhere? What do you think?

I guess what drew you to it? Yeah, I mean, if I'm being perfectly honest, I think a few things drew me to it. Number one is that years ago, I used to sub-lease to a jiu-jitsu gym. And this guy was the most amazing human being. He was such a kind-hearted soul, but a badass. And when I watched him roll, it was like a game of chess.

And I was so jealous because I couldn't do it at the time because I was competing in CrossFit. But watching the way that there's logic and physicality combined really inspired me. And so I knew that one day I wanted to get back into it. One day. Was that guy your coach eventually? Not really.

We just kind of sub-leased to him. Stanley Kendricks, I think, if I'm not mistaken, his name. He was also a, he was also a work in the jails. And so anytime the jail guys acted up, he went in there and set the tone. Yeah, right. The other thing that kind of drew me to it is that I would always travel the world for crossfit and i'd walk around and people would

see me and i look pretty fit and i'd always get like hey are you a ufc fighter um or like hey i don't want to mess with you or something like that and i think to myself like i have a lot of skill set with barbells and all kinds of weird shit i can walk on my hands down the airport if I want to. But my skillset with standup was okay because I did Muay Thai for a while. But my standup on the ground was just, or my ability on the ground was just terrible. And I remember always asking myself, one of my goals long-term is to be one of the hardest guys in the room to get in a fight with. For my family, for protecting myself, for protecting my family, it was really important to me. And I'd go around the airport and people would think that I'm that protector, but I wasn't. I was like a false protector. And so that was-

Yeah, not me, bro. Leave me alone. I'm not going to help. But that was another thing that drove me to it, right? Is that I wanted to have a skill set that I could invest into today, just like a 401k, that 10 years from now would pay dividends for my family. And that's where I look at jujitsu from a purely self-defense aspect. Now, obviously there's other factors, right? Stand-up game, weapons, you name it. But from something that's in my control, that's it. Has it helped you be more direct or anything? Have you noticed anything different? I mean, I think you've always been pretty direct business wise and otherwise. Do you think it's helped with anything that you can think of?

Well, I mean, if you talk about like AMRAP mentality and being present and focused, like you have to be present and focused on the mat. You know, I got to a point in CrossFit where I'm pretty proficient at a lot of the movements. And so I could allow my mind to wander. It'd be like you doing deadlifts. You could wander all day, man. You guys have done this 10,000 times, but on the mat, you can't wander because if you wander, you get taken advantage of. So that's one of the other benefits of jujitsu is that when you go in there, you can be having a tough day, but as soon as you hit the mat, the tough day is gone. You're back, you're present, you're focused, and then you can get back to your day when you're done, which fitness for me is an

outlet for that as well, for sure. The cold plunge is another example but i think jiu-jitsu does a good job of it so you're at the rogue invitationals competing yeah right and then you legends category and then you just went into uh a national jiu-jitsu competition or worlds yeah so i competed in worlds um he just like mentioned stuff in passing he was doing these like monumental feats i think no no i mean i look, man, I like to get a little uncomfortable. And so I competed in Master Worlds and that was in Vegas like a month before Legends. So after I competed, then I focused primarily on like weird skills. Like I didn't know what they're going to have us do at the CrossFit competition. So I spent a lot of time doing weird stuff like muscle ups, that kind of stuff.

But before that, I was training for this Master Worlds and learned a lot of time doing weird stuff like muscle ups that kind of stuff but before that I was training for this master worlds and learned a lot of that experience it was great you got frustrated very frustrated very frustrated what happened actually Andrew if you want to pull up you can look up like Jason Kleepa jujitsu tournament

or something like that and you go to the end when I finish because you can see how frustrated i get with this guy is it the the russian you're talking about was it uh this year or sorry what year was it uh like 2022 okay does it look up like purple belt or something like that i don't know i'll find it um so i go to master worlds and there was 30 guys in my bracket and my first match went really well. My second match, I had a game plan. I tried to stick with it and ultimately it came down to a referee's decision, which I've never lost anything in my life based on a referee's decision only.

And it was very, very frustrating. So it taught me a lot and I've got to be better for next time. That's it. Yeah. Um, and I'll just, I gotta be better for next time. That's it. Yeah. What is it like, uh, being able to work with some of the guys over at Couch Air, like Mason and Yuri, et cetera?

Like, what's it like working with Mason since he kind of coaches you? Um, what's it been like? Cause he's a world champ. Yeah. I mean, Mason Fowler, he's really good. Um, awesome. Obviously Yuri. Um, so Yuri won ADCC overall, which is, he won it in a very um he he he won the overall

like period and he gets a fight against gordon ryan in two years but mason i think he's extremely talented this guy went to brazil and won the championships there which is a big deal yeah he's only like the second or third american ever to do that. So, you know, he comes and does workouts with me and then I, and then he helps him with jujitsu, but it just shows that there's levels to this game. You know, like I'll go to my normal jujitsu spot and it's like, there's a certain level there, but man, when you go and you train with these guys, you've been there. It's literally like, like it's a whole different level, right? I mean, they're, they're in it to be professionals.

They're not in it to be amateurs. It's just a different level, right? I mean, they're in it to be professionals. They're not in it to be amateurs. It's just a different mindset, right? Yeah. I remember going to some of the gyms. You still have gyms, but I remember going to some of your gyms and it was like famous CrossFitter, famous CrossFitter, famous CrossFitter.

You built an environment like that yourself at your gym back in the day to help you to excel and help your team excel, right? Yeah, 100%. I mean, I remember you guys coming down too, and we would have, you know, creating a training environment where you're trying to push each other is the key and having a fun environment where you can get the intensity you need to garnish, to create results was always important. And that's what they're doing in jujitsu because you have to have good training partners. Like anybody who thinks they could win without good training partners is,

is, uh, you know, I think mistaken because you have to have that input, especially in jiu-jitsu. Yeah. The interesting thing is, you know, we had Casio, who's my instructor on here recently, and he even mentioned the same thing. Jiu-jitsu now, a lot of jiu-jitsu athletes, they're breathing jiu-jitsu. Like they're doing multiple times a day, every single day. But he did mention there's Roger Gracie. yeah and roger gracie was a guy who cassia at least mentioned this he's like he didn't have world champion training partners but he did a lot of specific training like even rogers mentioned he did a lot of specific training

where he'd have some of his best training partners take my back put me in mount just put me in these bad positions and do your best to hold me here and he would just that was the way he would do it because he didn't have world champion training partners and he managed to win worlds like 10 times 10 or 11 times but now jujitsu is a bit different you know yeah man and you have great coach it's just like the sport of crossfit you know i remember when i first got into it it was like a big deal to do a double day. Like it was a huge deal. Like I remember first, like it's like,

wait, you did two workouts today? It's like, yeah, dude, like this morning I did some cardio and like now I did some this. It's like, oh, no shit. But now here we are all these years later and these athletes are training basically all day long. And they're, you know, that's one of the other things about CrossFit for the games

that I think they're gonna have to pay attention to is like these athletes are – because of all the different modalities, they have to spend five, six hours a day training. How sustainable is that for the new breed who has full-time jobs too? So that's something that needs to be considered is like where is the balance going to be where you can get new athletes in that aren't being paid sponsors or whatever? But how are you going to do that if you need to spend six hours? Because in jiu-jitsu, you can specialize in jiu-jitsu. Maybe you spend three hours on the mat plus another hour training, whatever. But in CrossFit, you have to be good at weightlifting, swimming, biking, gymnastics. Running.

Running. It sounds like you've been on a mission for a little while of maybe trying to solve I think maybe what some other people are trying to solve and that is to not be so like you're addicted to exercise we're all addicted to exercise we love it but we also are in recognition not everybody is

and you're trying to deliver some sort of fitness in a quick manageable way to where people can have it introduced in their life. And you mentioned something earlier about having not pulled too much away from like your day to day. You want to still be fulfilled, still enjoy your day, but you don't want to spend so much time doing it that it's detrimental to hanging out with your kids, hanging out with your wife, those sorts of things, right?

I mean, I look at fitness as like, I want to be as fit as possible for all the days of my life. Not today, not tomorrow, not next year, not next month, forever. And I want that for my family as well. So that plays a big role in how I introduced my children to fitness. I introduced them in a way where like, dude, we got to slow play this thing, man, because I'm trying to play this out for the next 80 years for them, a hundred years for them. And I'm not trying to do this for the next three years. So if that means that where they're at right now is going on a walk around the neighborhood, dude, we're winning. If that means that we could get in these 10 minute workouts, great. And that's the way I look at my training is like, I'm trying to do this for all the days of my life. I want to have fun. I want to learn new skills.

I want to push myself, but not at the expense of not having time for my main priorities, which is obviously my family and the business. And you can have time for both because fitness is the best part of my – it's one of the best parts of my day. But you don't have to spend five hours in the gym. That's kind of the theory. Like this morning, for example, I was in the garage. Ava, she has a really good relationship right now with fitness, which is really nice to see. But we work out every day at 610 before she goes to school. We cold plunge.

And then we go on with our day. And we normally keep her workouts to 10 to 12 minutes. That's it. And like this morning, I had her do skier because of a broken foot and box squats and pushups on the box for 10 minutes boom does she enjoy it yeah well she looks at it as it's funny once she started seeing like physical results and mental results now she's she's caught the bug yeah because she didn't enjoy it at first but now that like her body's changing she's feeling good now she she looks at it as just a part of her day. Yeah, I saw her in the cold plunge.

That was super cute. I was like, oh, my God, it's amazing. And your son is training with you too, right? Yeah, he's completely different to my daughter. He gets all fired up. Yeah, he could be in the gym. If he was with you guys, he'd spend two hours in the gym lifting, and you'd have to stop him from trying to go for a PR deadlift. Whereas Ava, she just wants to get in, get it done, move on, and go do her thing.

Are you the same way with your nutrition? You want to be in shape, you want to be fit, but not at the expense of really worrying about it too much? Yeah, actually, that's a really good way to put it. I'd say that's exactly how I am with nutrition. I want to feel good. I want to eat appropriately throughout the day so I don't have these highs

and lows of carbs where I'm not having these major crashes, but not at the expense that, for example, on Halloween night, a buddy of mine ordered in Baskin-Robbins sundaes.

Dude, I'm shutting one of those things down. How am I not going to have a Baskin-Robbins sundae with hot fudge? Baskin-Robbins is really good. It is. Here's the thing about Baskin-Rob sundae with hot fudge. Baskin Robbins is really good. Here's the thing about Baskin Robbins. I used to think growing up, or maybe for the

last 10 years, I'm like, ah, Baskin Robbins. Kind of like a chain thing. Ah, it can't be that good. Cold Stone is better. No, it's not. A buddy of mine comes and... The ice cream at Baskin Robbins is really insane. Dude, you can order these sundae packages. They send you a pint here, a pint here,

and all the different fixings, and you can make your own Sunday. It's a great family event. Wait, really? I'm serious. I just fucked everybody. I'm serious. Yeah, you can't do that at Cold Stone.

You can't do that at Cold Stone. Hey, Baskin-Robbins, hit me up for a sponsor. Let me ask you this, too. How is, because you've been cold plunging for. How was, cause you, you've been cold plunging for a while now and you do a lot of work. What have you noticed? How has it been a part of your routine? Yeah,

I mean, I think the cold plunge for me, it's really hard. It's really hard. I, I'd love to admit that I'm some tough guy when it comes to the cold. I'm not a tough guy. I just,

I, I'm, I'm weak and it's an area of improvement for me. That's why I wanted it. Whereas Ava, dude, she gets right in that thing. Like she makes me feel like such a wimp. And so, but the cold plunge has been good because the mental side, right? You don't want to do it and you overcome that adversity. Yeah. Right. Then when you're in it, I think it has good benefits in terms of like recovery, but also just keep my body cold and having it to use, expend energy to, to get back to core temperature. I think it's a, some nice flat fat loss tool,

but more so than anything, again, it's just this mental side. Like it's something I'm not good at and I want to overcome that. And that's the most beneficial thing. So I probably do it on average four or five days a week. Ava does it every day. How do you feel when you get out? Cause I, you don't feel like cold, but do you feel like I personally, like I don't, I'm a cold adapted now and it doesn't, I'm not driven to go in and do it, but every time afterwards I always feel good for hours afterwards. I don't know if that's something everyone experiences, but that's what I experienced. Oh dude, I feel like, I feel like a million bucks. Okay. How long do you usually go in for?

Five minutes at 52 degrees. Hey, you dropped it down though. I did drop it down. Thank you very much, Andrew. I really appreciate that acknowledgement. I was about to roast the fuck out of you. No, the reason why I appreciate it is because my goal was to get to 55 because I'm like, fucking Kalipa can do it at 55. I could do it at 55.

But then after a couple of things happened, I didn't get into it for a while. And like, so I set everything up. I put water in it. And then like I checked and I'm like, damn, it's only at 65. I'm like, man, this will be easy. I got in, dude. It was the coldest it had ever been because I haven't been doing it for a long time. And I was like so shook.

So I'm going to get back down to 55 and hang out there and then Seema can stop looking at me that way. Dude, so here's my here's my logic okay they say the health benefits of the cold plunge occur when it's something that you want to resist and that and makes you shiver so like i'm there i'm sure if that for me is 52 exactly it still takes my breath away even at 60 right now the other the other logic is and this is like totally this is just me making this up but i figured because i have my kids in it so much if there was gonna be any haters or even for myself be like hey dude you shouldn't be exposing your kids these colds i beg bro santa cruz ocean's 50 whatever degrees i'm just putting it at ocean

temperature here at the house so there's nothing to get mad at me about so you don't want my kids to go in the ocean? okay you just don't want them to make it 39 100% it's so funny I blame it on when people are like how cold are you?

I'm like dude my kids go in it so I keep it at 52 the real idea is it's 100% on me oh man and I haven't been able to get my hands in yet I keep it at 52. The real idea is it's 100% on me. Oh, man. And I haven't been able to get my hands in yet. So your hands stay out? Bro, I get down to my neck.

I'm good. But, dude, my hands are like. Have you tried going in with, like, have you tried any breathing practices other than, like, just screaming and crying? No, I thought you were going to say if you tried a wetsuit maybe i should that would be dope a wetsuit and winter cap and you're just like in there and you still don't have your hands all the way i've tried um i've tried some breathing techniques but for the most part man like i wonder what my neighbors think because i go in like early in the morning i think that too, yeah. I have this sound. I'll be like, whoo! I'm just thinking of my neighbors probably like, this motherfucker's not going to plunge. Oh, man.

That's awesome, dude. I do have a good time with it, though. The plunge has been a good addition. A couple things I've been adding to my training lately that I have fun with. I like the plunge. Obviously, I like the sauna. I like the multi-grip rogue bar in camber or regular if you guys haven't used it it's a nice new bench press bar that i've been using it's fun addition um just kind of hits

bench press in this position versus being here with your with your hands that's been nice i've been doing a lot a little bit more like d ball and sandbag sandbag work it's just been fun to switch it up d ball yeah oh it's like a football bar. Got it. And you've been, D-ball, Diana ball. You've been, looks like that. Have you been doing,

practicing some striking? Because I've seen on your Instagram previously, like you were doing some striking, but I don't know if you're still participating with some of that. Yeah, I do. So I, I didn't even know you could do that.

I was like watching one day. I was like, oh shit. Yeah. So I do self-defense Sundays with the kids and we spend about an hour in the garage doing self-defense and so like with each child it's a little bit different so with ava it's all about grip breaking so i try and grab her like as if someone's trying like this is gonna sound terrible but at least some if someone's trying to kidnap you this is the way they would do it they're gonna grab here they're gonna grab here i need you to be able to

break this off instantly i cannot have you hesitate so i do a lot of grip breaking back take like i'll grab her and we do a lot of that stuff and we do a lot of striking with ava um and some basic groundwork from um from the uh closed guard position actually i'll have her lay down and i'll be in a closed guard position and so i've been working that with her with kate and we do a lot of stand-up striking so So yes, I implement striking probably once a week. Wow. How long have you been doing that with them? That's pretty awesome, dude.

So I trained Muay Thai. So when I was in high school, I got introduced to obviously football, track and field. And then I started working at the conventional gym. And when I was at the conventional gym, when I wasn't playing football or track, when it was off-season, I started getting into Muay Thai. And then before that, like some Sancho, which is like Chinese kickboxing. So I learned some basic,

you know, whatever I used to spar a lot. And then I kind of got away from it with CrossFit, but I still have some basic understanding. And so for the kids where they're at on their like fitness level, I could still kind of make an impact. Once they get too good, then I'll switch them off to somebody else,

you know, because I'm not an expert in that. Does Rich Froning have any jujitsu prowess? Dude, I tried to get him. I was with him a couple of days ago. I was like, hey, bro, you got to try jujitsu. He's like, dude, I have no shoulder. I have no meniscus.

I can't do that. But I think he would be really dynamic and really good at it. I think a lot of people in CrossFit actually would be really good at it if they took it up. But some of them have some body issues like like mobility are there some crossfitters currently that you know that are that are participating in some jiu-jitsu chandler smith who just took um second at the rogue invitational very very very talented individual um he wrestled for west point and um and he has some grappling and stand-up background um he's he's he's legit i don't know if you want to look him up he's jacked wrestling for wrestling for the army i'd say he's pretty

legit yeah he's and so he aside from him though no one else really is like that you know that like at a high level right you probably get these dms really jack, dude, he's really jacked. I told you, bro. So you probably get these DMs. Oh, this guy. Yeah, obviously. Oh, wait. Uh-huh. We were just talking about this the other day. Oh, he's Blacksmith, right?

Yeah. Oh, yeah. Yeah. Yeah. I follow this dude. Yeah. Super. Dude, he's super, super nice guy.

I'm so pumped that he got second at the Rogue Invitational. So he didn't qualify for the CrossFit Games last year. Yeah. And then he came back and won what they call last chance qualifier for the Rogue Invitational. So he didn't qualify for the CrossFit Games last year. Yeah. And then he came back and won what they call last chance qualifier for the Rogue Invitational. So he didn't even qualify the way everybody else did. Yeah. He had to earn, I mean, everybody had to earn it, but he had to earn a specific spot. And so for him to go out and take second was really remarkable.

How tall is he? He's a little shorter. I mean, I don't know. Not as tall as you. Yeah. That's, that's,'s that's hot no i'm pumped anyway strong dude yeah if you ever want to get connected to him absolutely please um but i was going to ask you this because you probably get this dm a lot and it's something that i i get

asked a lot too and i'm wondering your perspective so many people ask like i want to start jujitsu but i have this i want to start jujitsu but what do I need to do to prepare myself for it? Generally, though, my answer is like, just kind of go. You know, like, you're going to do so many things, but just go. What are your thoughts on that? Yeah, I mean, I'd say it's the same thing, right? Just go. Start off with either a small group, privates, find a great coach, whatever.

If you do have any specific injury, it does make jujitsu a little difficult. Like if you go in there and let's just say you have a broken foot, it makes doing jujitsu very difficult. You can maybe work from just some different positions. Whereas like in strength conditioning, you can kind of work around it. The way I like to look at injury and strength conditioning is what can I do versus what I cannot do. And more times than not, you could do many more things than what you cannot do. In jujitsu with an injury, what can you do is typically going to be less than what you cannot do. So obviously you want to take care of yourself, stay healthy. But to answer your question, if you were healthy and you were feeling good,

you just got to go in there and do it. You bring up a really good point because some people, maybe there's a broken foot or something. But, you know, a lot of people think about mobility restrictions. That's one thing I get a lot. It's like I want to do more stretching before I start. I want to do this or that. But the main thing is if you just go, you start training and you just do your best not to go at 100 percent because most new people hurt themselves because they think that if I go harder versus this person i'm gonna that i'll probably do better you ain't gonna be that good anyway so relax that was what you said earlier

well especially in the beginning right like you're you're just not going to do anything that's going to really wow anybody so just try to chill out a little bit dude that's the best advice like i'm not going to be able to show you any of my strength if we roll together dude not not in the beginning dude you just kind of need to learn a lot more you're absolutely that's a great way to put it like you're not going to impress anybody anyways so just be easy bro like the odds of you impressing somebody is really really low it's something that you don't have proficiency in the odds of you impressing someone other than them saying wow you feel strong or something like that but you're more likely to piss somebody off you felt really strong when i choked you out yeah yeah that's

probably what oh bro yeah yeah you don't know me well actually that's another thing i'm curious about you again when you started jujitsu you were a former crossfit games champ you were very you were extremely high level at crossfit then you go to a place where everybody is tapping you out and you're constantly getting choked out over and over and over every single day. Andrew's going through that right now, right? Were you perfectly

okay with that because you knew I'm new at this or was there some uphill thing there for you? No, you have to, when you first, first off I think it's really important to find a great coach. So I started off with privates from a gentleman. His name was Bobby. Is that the guy I rolled with?

I went to – Yeah. I don't know. Was it Bobby? I don't know if it was Bobby. This is years ago. Yeah. But anyways, this guy Bobby, he started off with me in privates.

We did like 10 of them just to kind of like – I also had to overcome like this body thing where like I wasn't comfortable being that close to a man. Like I just wasn't. Like it wasn't common for me. And I'm still not that comfortable with the woman, but I'm better. Meaning like aside from my wife. Yeah, it's different, yeah. And so the privates were a great way to like overcome this like awkwardness of like being in a dude's clothes guard. Like it's weird.

And it's weird. You just got to get past it, especially no gi, right? If you're in a gi, it's different, but, but that helped me overcome that. Then when I went to the gym, I just, as soon as I walked in the doors every day, I would just tell myself like, Hey man, you're here to learn. You're here to get better. So are these guys. I have nothing to prove and check my ego at the door every day. I just told myself that because ultimately I wanted to be a good training partner. And what I found early on, there was this one time I was a white belt. I was new and I was being pretty dominant compared to other white belts. Um, you know, like probably because of your size and strength. Right. And this one day, like, you know, I got done rolling. I was like, Hey man, you know, thanks for that. You know, I hope you had a good role. He's like, he's like, not, not really. And he just kind of walked off.

And I was thinking to myself, like, dude, was he an upper belt? He was a white belt, but it was just, it was just, and I, uh, later on I reflected on it. I was talking to the coach. I'm like, what did, I wonder what he meant by that. I just wasn't being a good training partner. I'm like, what, what did I wonder what he meant by that? I just wasn't being a good training partner. Like I was being just, just overzealous, brutal. Like I wasn't being a good training partner. And that's something that really stuck with me is like, dude, I want to make these guys better.

Just like I want them to make me better. And yeah, if you're really trying to throw down with someone and you're trying to compete, that's fine. But like when you're trying to just get good roles in, in a class, you want to be a good partner. And I think with that mindset it really helped me from the beginning yeah that guy went that guy you probably because being a business owner and owning gyms you probably thought i just gave that guy a bad experience that

kind of sucks dude he went home and he's probably bitching to his wife this guy was like not cool when i was rolling i was just trying to trying to learn trying to practice and this guy was all up on me it was weird dude oh yeah this was a long time this was oh my gosh how long ago was this uh let's see who's this guy i don't even know who that is well five years ago oh wow mark your fat it's uh handsome i think andrew filmed it so i did his camera i used my oh that's uh yeah i was using the fat lens that's another damn I forgot his name so you were at this time

a white belt yeah okay I think so maybe white or blue I don't remember for five years so that was either white or blue

but I had no idea what's going on I still don't have any idea what's going on oh Charlie Zamora who also does jujitsu now yeah he's really into it now that was when we used to

roll deep we would have like three cameramen a whole crew roll deep we would have like a like three cameramen a whole crew like uh yeah we'd have charlie there and then like a social media person yeah oh yeah charlie would was working with st yeah so yeah i mean but anyways you know it was a good reflection for me to think about like hey being a good training partner and um like what if what if you show up for jiu-j right? And you're like a week or two in, look at this. Oh no.

Oh God. I just remember. And then he just pops. I remember that all the oxygen was completely out of him as he's still trying to instruct. He's like, yes, yes, yes, yes, yes. And then you're going to want to put that. Yes, yes, yes, yes, yes. I was just like, oh my God.

He's like more weight, more weight, like give me more weight. And I'm like, I don't know what I'm doing. I don't understand. Like he's trying to tell me like to pull the arm. I'm like, I don't know what I'm doing. I don't understand. Like he's trying to tell me like to pull the arm. I'm like, I don't know what's going on. I wonder if he's trying to teach you an arm bar right now. Yeah, yeah. Oh yeah, yeah, there you go.

It's funny when you get instructed on like moving a certain way. I'm like, I don't know if I, and then you end up like rolling a particular way and you're like, wait, what happened? And then you don't even recognize that you have someone in a hold. And they're like, all you gotta do

is push your hips up a bit. And you're like, wait, what happened? Yeah. And then you don't even recognize that you have someone in a hold. And they're like, all you got to do is push your hips up a bit. And you're like, really? How hard? Like, I don't want to, if I put my hips up too high, won't it like mess the other guy up? It's so funny. I look at me trying to, I'm like. My leg doesn't move that way. Yeah.

You got to get your back on the back. You're trying to get your right leg over now I don't know what I'm trying to do yeah he's trying to get his right leg over oh man you're sitting on him it's like twister we're the wrong way there we go

there it is we got the picture that's all that matters armbar on day one. Cool. You have anything kind of new coming up? Dude, you know, just trying to be focused for the business, you know, for gym owners, for coaches. We have something called the NC Fit Collective, which is our session plans and programming. Trying to be the best in the world there and really try and support gym owners and coaches with a bunch of resources.

So if you're in that space, hit us up. And then getting the gyms back or way above where they were pre-COVID. COVID really hit our business hard, especially in California, obviously. And we want to make an impact on more members' lives. And so we're rebuilding, but it can't happen fast enough, right? It's good. We had an internal competition the other day. It was great. We had like a, we had a hundred of our athletes show up for this competition. It was awesome.

Just good energy back in the gyms. So if you live in the Bay Area, come see us. If you're one of our partner locations, you can go visit those too, but either visit us in the gym or gym owners, coaches hit us up. But that's really what we're focused on right now

is like brick and mortar getting back on track and supporting gym owners and coaches through our programming and session plans. That's where we're at. You have your own podcast as well. Oh, yeah. Yeah. Yeah.

Actually, dude, it's so funny. We were just talking about the setup. So we've branded it different things over the years, but we're finally sticking with effort over everything. Just kind of that's a big kind of theory that I live by. And, yeah, we have a new podcast recording space in the Bay Area. that I live by. And yeah, we have a new podcast recording space in the Bay Area. And Mondays I put out these little Cofaclipas

which are just like three minute things that I'm thinking about for that week. Have some guest episodes. And yeah, it's called Effort Over Everything. Check it out. Any more books? Oh, dude, I think I want to write a book at one point. I think you and I talked about this,

about kids and fitness. Oh, yeah. But at this point, no book right now. Just trying to be a really good dad, be a good husband, focus on the business. And, um, when the time is right, I'd like to put out something for parents who want to incorporate fitness into their children's lives, but maybe don't know where to start. You know, I think that we've talked about this before, but, um, to microdose of adversity, I think is really important. Because when life comes and kicks you in the nuts, which it will, you want to expose them a little bit to this so that they learn how to overcome it.

Because if you just keep them in a bubble their whole life, and then all of a sudden something wrong goes in their life, they can't handle it. How do you do that? Well, I mean, obviously, through workouts, I think are a really good way. I think the cold plunge is a really good way. Maybe explaining stuff to them. I don't know if you've told your children like, hey, you know, COVID happened. Our businesses are, you know, going this way. Like, I don't know.

Do you share that much? Sometimes people keep that private. No, they're really involved on all that stuff. And my son's really interested in it. You know, so he's on a lot of the calls I'll be on. He'll just be in the car, just kind of absorbing. But I think for me, it's like micro dose of adversity for adults or children. I think on the surface, there's like three ways, but there's others like workouts, right? Because you're like,

you don't want to do it. You do it. You overcome that challenge, cold plunging or cold exposure, whatever that is for you. Right. And then heat elements. That's another example. Right. And then, and then the, the, the piece I'd add on there, if you're not really into those things would be like, um, setting a goal, like, Hey, in the next two weeks, let's just say you're an analytical person. Like I want to go take this test to like, that's something that gets you uncomfortable. You need to learn to overcome it. But the, the risk of failure is not life or death, right? You want to find things that you could control the inputs and outputs a little bit more, right? So that's nice about a workout is that you could regulate that adversity versus something that comes and hits you hard in life like COVID or whatever else, you know? I think a lot of people just want to continually expose themselves to the successes that they've already had.

And that's not a great place to be because it's hard to expand and grow from there. Yeah. And there's always going to be, you know, I really think, you know, you and I have talked about this at length, but I think the most eye-opening experience for me was when they even got leukemia. It's like, dude, you could be rocking and rolling, man, but you never know when life's going to throw you a curveball. And so if you could prepare yourself for those curveballs as best as possible by like,

you know, having good relationships, overcoming adversity, micro doses, doing these different things, being healthy, being active. Those are all things I think could help you when life comes and, you know, throws you a curveball. How's she doing now? Oh, she's doing great. So six months from now, actually, if you're in Europe, we'll see you there. Six months from now, we're doing our follow-up. So when she finished treatment, you know this, we did like a around the world trip. So basically what the theory was when she first got sick, it was all messed up, blah, blah,

for two years, a couple of years. And I was like, hey, when you get done, we're going to do this. And I made it like this grandiose thing. So now her five-year out of treatment is in six months which means she's technically cancer free and so we're gonna go you know do something big wow i mean as you should like yeah yeah so that's what we're doing man so if you find yourself in europe you got to come party with us yeah i ran into you out there oh last time you did you oh yeah we were in like uh ireland or something. England. England. Y'all weren't even planning to do that. It just happened.

It sort of just happened. Yeah. Like we didn't like literally just bang into each other, but we were like in the same area ish. Yeah. And we're like, oh, let's meet up. Yeah, dude. It was kind of strange. You're silly.

You said it. Hey man, I don't know what your mind goes in different ways dude i always appreciate coming out here though for anybody listening you know these are really good dudes that you guys listen to they're not just like this on the mic they're just naturally good people so i was i was in the area i had to come say hi to you guys yeah much appreciated andrew take us on out here buddy yeah before we do drop off um sorry to ask such like an x's and o's reps and sets question to you. I like it.

Yeah, just in regards to like jiu-jitsu and your training outside of the mats. Oh, right. Right now, I'm feeling pretty wrecked. You know, I'm still getting acclimated to all the new stimulus. Like my fingertips hurt. My knees hurt, which I've never hurt before ever. But, you know, when I'm going to simulate my knee. But like when my knee is trying to get into someone's,

trying to create these frames, it's never been this cramped in while trying to push out. It's never done that before. So I'm like, I hurt everywhere. How many days are you going? So the past two weeks, I've gone at least three days, but I've been doing like four a week. The problem is I would go one morning

and then I'd go an instructional at night. So it's like I'm doing a little bit too much. In my opinion, I think I'm just going too frequently. But the question I do have is like I still want to lift in the gym because I have some weaknesses that I want to improve upon, especially now that I have a different goal. The goal before was just like trying to add muscle, try to look good, try to feel good. And now it's like, well, let's try to look good, feel good, but really perform well. But with that in mind, like I'm thinking tomorrow I'm not going to go to jujitsu, but I still want to rest up because I'm going to go Friday. Right.

You know, so like how should I balance the two? And like for yourself, like what is something that you do? Yeah, I mean, this is a great question. I think this relates to anybody we talked about like that protector status. So I was just out with, I was working with some different military groups and one of the recommendations I have for military law enforcement or everyday people, right?

Is if you gave me a program that was three days a week, one hour a day, and you said, hey, I got three days a week, one hour a day, what would I have you do? I think that's the best program for a jujitsu practitioner, LEO military. And what I would do is I'd split it into like upper body strength, lower body strength, and kind of like a mixed modality strength, like hang cleans, things like that. And then combine that with the 10 to 15 minute AMRAP. So in my opinion,

I think the best route for jiu-jitsu athletes, you get a lot of time on the mat, get a lot of cardio. I think you should be at least doing like a three day a week, like upper body stimulus, whether that's a press, bench press, you know, sets of five by fives,

et cetera. You could work on like a Wendler cycle if you want to. And then combine that with like a pool. So you could do like a, for example, a bench press and a strict pull up. That's day one.

Day two would be like a back squat and a um you know name another movement maybe a range of motion right some dynamic hip stretching and then day three would be like hang cleans kettlebells uh things of that nature right that's your strength piece and then on top of that would be like a 10 to 15 minute higher intensity training burpees assault bike rower that kind of thing so you're getting a nice cardiovascular stimulus and strength stimulus along with your jiu-jitsu that's that's what i would do yeah that makes a ton of sense yeah so basically you're still essentially going to do like a full body workout but it's just split into three different days so that way you're not

completely like gassing out yeah well i mean i think your strength piece is a little bit more like isolated to the top bottom mix but your your your Metcon or your conditioning piece could be like a mixed modality, but you gotta listen to your body, man. Like if your body's telling you you're beat up, you gotta listen to it. You gotta tone it back. Cause jujitsu is very aggressive. Unlike strength, strength, conditioning, CrossFit, it's aggressive too. Powerlifting is aggressive, but the input is all you.

When, when you are doing jujitsu against someone who's really talented, the inputs are different. Absolutely. It gets you sore and lazy. You're like, dude, what the fuck? Right? So you got to listen to your body and take enough recovery for that. But I would blend it as three-day-a-week jiu-jitsu,

three-day-a-week what I just said. Perfect. Thank you so much. All right. Make sure you guys stick around for Smelly's tip before we get out of here. Let us know what you guys think about today's episode. Drop us some comments down below. Make sure you hit that like button and subscribe if you guys are not subscribed already.

Follow the podcast at MBPowerProject on Instagram, TikTok, and Twitter. My Instagram, TikTok, and Twitter is at IamAndrewZNCima. Where are you at? Discord. Check out the description. At NCMA Indie on Instagram and YouTube. At NCMA Yin Yang on TikTok and Twitter. Jason.

At Jason Kalipa. You can find me me a few different places so melanie's tip for today is uh if you want to mess around with some running just go really really slow especially when you start i don't do anything in particular for my warm-up i run with a bunch of other people and they're always like swinging their legs around and doing a bunch of stuff and i'm always like i'm just gonna i'm just gonna start running and i'll eventually feel better so you kind of work it out as you go. That's what I found to be effective for me.

But literally, I think it's important that you try to go as slow as you can, like as slow as possible. Go really, really slow. And when you feel like running faster, go slow for a little bit longer until you feel warm, until you feel ready. And then at some point, you'll be ready to kind of take off. Strength is never a weakness. Weakness is never a strength. until you feel ready. And then at some point you'll be ready to kind of take off. Strength is never a weakness. Weakness is never a strength. Catch you guys later. Bye.