Man.... we made HUUUUUGE leaps in today's study hall. It's easy to take for granted the power in a focused 1-2 hours. RSVP to the next Study Hall in the Calendar tab to catch the next one - Sundays @ 7am.

Took home 3rd place in Men’s Lightweight at the Consulate’s Cup this weekend in Austin. I’ve been putting in serious work to level up my sumo, and this result feels like a big step forward from my first tournament 6 months ago. And there is much more to learn. Grateful for the progress, the people, and the community that makes it all possible. 🙏 Looking forward to learning, improving, and continuing to contribute to the growth of sumo.

This week’s Compound of the Week is the Swing to Overhead Duckwalk. One of my favorite drills for building lower body mobility and stability. Perform 8 swings, lock out overhead, then duckwalk 5-10 yards while maintaining posture and tension in the legs. You'll feel this one from your hips to your shoulders. Watch the breakdown here 👇🎥 https://youtu.be/n49UG_tHDT8 Then drop your video or notes in the comments — I want to see your form and hear what you felt working. 👉 https://youtu.be/n49UG_tHDT8

Hey team! I’ve built a short self-assessment to help you see where your fitness habits are strong and where they need work. It takes about 3 minutes and looks at three key areas: how often you train, how focused you are when you do, and how well you recover and fuel your body. I’m testing this as a beta, so I need your help: 1. Take the assessment using the link below. 2. Review your results — see what’s working and what’s not. 3. Share one takeaway or change you plan to make in the comments. Your feedback will help me make sure this tool gives everyone clearer direction on where to start and how to make progress that lasts. 👉 https://bijan-kipibcem.scoreapp.com Thanks for testing — your input helps make the Studio better for everyone. — Coach BJ

Since someone said I wouldn't eat a salad today. Small victories. 🤣 Win!!