Barbell Shrugged - Lindy Barber & Elly Kabboord from CrossFit Mayhem Freedom on The Beauty of Patience - 212

Episode Date: May 18, 2016

"Stay patient. Just because you don't have a pull up within your first month doesn't mean that you're failing." - Lindy Barber Lindy and Elly make up 2/3 of the females on team CrossFit Mayhem Freedom.  On this episode they discuss the massive returns you'll get as an athlete if you can just be patient, training tips for female athletes... as well as their experiences being on reality TV game shows.

Let's be serious. It's never serious. Talk about Ninja Warrior and guts. No, guts is way better than Ninja Warrior. Are you kidding? This week on Barbell Shrugged, we go to CrossFit Mayhem and interview Lindy Barber and Ellie Cabord, and we talk about guts. Do, do, do you have it?

Guts. Guts. This week on Barbell Shrugged, we travel to Cookville, Tennessee, and interview the Wolf Pack from CrossFit Team Freedom Mayhem. Lady Barber, Ellie Cabord. CrossFit Mayhem Freedom Wolf Pack. It's so much to remember. Two-thirds of the Wolf Pack.

Two-thirds of the Wolf Pack. Who have also been on epic TV shows. You'll find out about here soon. This week on Barbell Shrug, we travel to Cookville, Tennessee, and interview two epic TV stars Lainey Barber Ellie Kvord

from the Wolfpack part of the Wolf two thirds of the Wolfpack from CrossFit Mayhem Freedom CrossFit Mayhem Freedom Boom in the house is that better?

yeah hey this is Rich Froning you're listening to Barbell Shrugged for the video're listening to Barbell Shrugged. For the video version, go to barbellshrugged.com. Hey, I see you sitting there, lonely by your keyboard. If you want to, just whip your fingers out. Put them on your keys.

Type in http://www.barbellshrugged.com. While you're there, swing on over, sign up for the newsletter. We'll send you some cool free stuff. And make sure to check out Overtime. It's a sweet place with a bunch of sweet stuff. And last but not least, I know you're trying to find a bitchin' t-shirt to get your mom for her birthday. Head on over to merch.barbellshrug.com. Last year we had two teams.

Freedom and Freedom. Oh, okay. Very cool. Reminds me of that movie Armageddon where they had the two spaceships named. One was named Freedom, I think. Independence. Independence, okay. Very cool. Reminds me of that movie Armageddon, where they had the two spaceships named. One was named Freedom, I think. Independence? Independence, yeah. Freedom and Independence.

Well, it's better than, like, black or white or blue. You know how all those other ones have colors? That's true. I mean, that movie was awesome. Each team deserves their own individual name, not just a color. Well, and Ellie and I are on the Woman of freedom. What we call the wolf pack. Nice. Awesome.

Do you all have a thing that you do to break it down after each training session? We're in the process. Let's break it down. Wolf pack. We're getting there. We need to talk about design ideas today. Agreed. Agreed.

A wolf pack shirt. By the way, you guys don't have to do that. No, I like it. Because we're standing here the whole time. Ellie's kind of digging in, though. It's going to be the most awkward interview. They had to pee the whole time. No, I like it.

I used to have plantar fasciitis. This feels splendid. Cool. All right. What's up, guys? Welcome to Barbell Shrug. I'm your host, Mike McGoldrick, here with Alex Macklin. What's up?

We're here in Cookville, Tennessee today at CrossFit Mayhem interviewing the ladies of CrossFit Mayhem Freedom. The women of freedom. Team Freedom. Ellie Cabord and Lindy Barber. Welcome to the show, guys. Thanks. Thanks for having us.

So, Lindy, you've been on the show before. Do you remember what episode number that was? It was 151. 151. I'll give you that. I looked it up before. I was like, man, you memorized them. That's so awesome. And Ellie is a new guest. Welcome to the show. Ellie has never been on a podcast before. She doesn't have to pee. She's just rolling out her feet right now. I thought it was a good idea, but we're all kind of distracted. It just feels

so good standing here doing this interview. So again, guys, thank you so much for coming on today. I'm really excited to interview you all. We've had Rich on several times, but we've never had any of the ladies on the team, so can't wait for you all to tell us the real truth. They didn't have a team before, right? Yeah, last year was the first year. This is the second year.

Well, they had a team. I think it was a little bit different people. Oh, yeah. Yeah, this team, new players new new uh new coaches new everyone so um with that said why don't y'all tell us a little bit about you know where you hail from who you are and uh what brought you to cookville let me start with ellie's it's and since you're new yep yeah that's right okay new kid goes first uh well i'm from coco beach florida uh i went to college at the University of Florida.

I ran track and cross country there. I like long walks on the beach. Literally. Literally. I love anything that involves sunshine and being outside. And they call me Unikitty because of my attitude. Unikitty? Have you seen the Lego movie?

We're all like members of the Lego movie. The one with Will Ferrell? Well, yeah. Kind of. Kind of. He's the voice of the main character, I think. Oh, did I just The one with Will Ferrell? Well, yeah. He's the... Kind of. Kind of. He's the voice of the main character, I think. Oh, did I just ruin it for everyone? No, no, no.

So there's another secret that maybe everyone that's listening doesn't know is that you're kind of the punching bag on the team. You're picked on a little bit. Why is that? We should talk about the pinata story. What was... Like, how was that for you, for you yesterday with the pinata? Well, I kind of knew it was coming because if they have to blindfold somebody

and spin them around and make them run into walls, I figured I'd be the chosen one, but I didn't know it was going to be oxygen deprived or on camera or that I wasn't going to get candy. So what happened was that they put you in an altitude training mask, and then you guys filled the pinata with spinach and almonds, right? And raisins. And raisins. Yes.

And then you hit the pinata, and when you took off the mask, you just saw just spinach. Your reaction was just priceless. There's no candy. There's no candy. Who puts spinach in a pinata? I found a raisin in my hair at the end of the day. I was like, okay, I'll just save that for later.

Raisins and almonds went everywhere. You swung really hard. I really wanted it. I really wanted to win. Yeah, I wanted to win. How did you get involved with CrossFit Mayhem Freedom Team? Well, actually, it was kind of a crazy story. So, actually, I have a new last name now.

It's Kibord Kircher. Now it's Kircher. Five bucks. So my now husband, he – so someone had mentioned to me earlier in the year, last year, that, you know know rich froning was starting a team that's crazy it'd be so cool to be like on that team i didn't think anything of it i didn't know anything about it and i never thought i'd leave the state of florida and uh my husband then fiance got a job opportunity in december that year and you have to start january 1st to be on a team

so literally two weeks before the end of the year, he's like, we can live anywhere from, you know, Atlanta to Nashville. And I was like, of course me, I love CrossFit. So I typed in CrossFit gyms and sure enough, you know, Rich Froning's gym pops up. And I was like, you know what, let me just email them. It's just out of nowhere, you know, and I was like, so about your team, like, do you have a tryout? And, um, I sent them an email and then the gym manager, Yvette messaged me back and was like, oh, we looked at, you know, your stats and stuff and we'd love for you to come over. And I was like, okay. So then literally three days before January 1st, I hadn't really spoken to them much

again. And I got a phone call from Yvette and she's like, yeah, we're, you can still come. And I bought a plane ticket that day and flew on up. And then I was there for that month. And then my husband moved a month later. Wow. Very cool. Tell us about your training history leading up to this and your competition history. They would tell you that I've done CrossFit for like a week. But really, I've done it for, I mean, I think it was like five and a half years.

Oh, wow. So I was a regional competitor for, for many years, but I came from a running background. So I didn't really have a strong strength background or gymnastics background. So I would always get to, you know, regionals and those events just from like an engine standpoint and just struggle with heavy stuff and gymnastics and just my coaches were great over the years, but, um, I just never had found that next level, you know, like I was very fortunate with the people I was surrounded with, but I was, you know, in Orlando, Florida, just enjoying myself basically. Very cool.

Yeah. So when you came here and you started training with the team, did they address some of those weaknesses or like how did that go about? Yes. I think in the beginning, I mentioned to you guys before that they kind of call us a team of individuals. So at first I think everyone getting to know each other, last year being the first season with just everyone,

I think with the exception of James really, having been on a team, everyone was just kind of doing their own thing. And then as we started to prepare for regionals and things, they'd be like, clearly you need to work on this, you need to do that. But they also look at us like you're grown-up athletes, and if you want it bad enough, you're going to fix things yourself. So then when I was finally like, how do I do this or things like that, they really, really stepped up and were like, how can we help you?

This is what we're going to do. Like I'll never forget regionals last year. The handstand walk came up, and I could only handstand walk three feet, like without falling down. And then every day, like, you know, I would kick up, and they would just push me, push me, push me, we walked 100 feet you know what I mean so so they were really really good at coming together when they needed to and show you you know this is how we did it it might have been eight years ago when we practiced that but this is how we did it and

this is what you need to do to address that so you say they mean like the more senior members of the team like or basically or Rich? Basically everyone else. Everyone else. Okay. Gotcha. Gotcha. Yeah. Landy, tell us about you.

So I am the newest member of the CrossFit Mayhem Freedom Team this year. I was an individual competitor until this year. I was in the games in 2013 and 2015. I knew that at the end of the 2015 games that I needed a difference and I needed to go in a different direction. So ran into Kristen at a local event, kind of very casually mentioned to her and a group of other ladies that I was maybe going to go in a different direction. And she took that information to heart, came home.

Put it on social media. Yeah, exactly. Put it out there. You should have seen the look on our faces when she came back and said, so I talked to Lindy Barber over the weekend. We're like, say what? So she told the guys or told the rest of the team rich messaged me on twitter of all things um and so i got a in personal twitter message from rich that

said hey heard you might be interested in being on our team things took off from there i came down here for a weekend and then met the met the team i think we meshed all pretty well pretty quickly and then it was awesome it was all over since then yeah i was gonna ask what what brought you out of individual competition to team this year but other than just wanting a change well so i have all kinds of um back history that it really limits me in my individual competition and i know that sounds crazy because i have been to the games twice but it is something that really limits my training and that i have to really be careful with and this last year into 2015 because competition as individuals as we can now tell from the crazy regional events that have been released

is only getting exponentially harder month by month. Right. So every year everyone's training harder. Everyone is doing more volume, more, this more weight, heavy, this. And I, over the last year I did the same thing between, I missed it in 2014 and I hated that feeling and I wanted to go back. So my 2015 training really increased and I had that in my head that I knew everyone else is training harder. So I needed to train harder and work all my weaknesses. And, you know, just because I was in, this sounds awful, but if you're in a little bit of pain, you still have to push through it. You can't just be as relaxed about it. You have to just, well, suck it up. Everyone else is hurting too. And we all need to, you know, you need to

keep training. So I pushed through that through the season and I ended up having all kinds of aches and pains and stuff that was all stemming from my low back and just the instability that I have back there so I got to the 2015 games and was thrilled out of my mind that I was there and had made it back but then was essentially completely beat down by the end of the weekend I felt awful I woke up Sunday morning I didn't know if I could compete like I just felt awful my body did not feel good I wanted to be there but I didn't know if I could compete. Like I've just felt awful. My body did not feel good. I wanted to be there, but I wasn't enjoying it in the way that I had in 2013 only because my body just wasn't, it wasn't ready for that weekend. So at the end of it, I knew I'm an all or nothing person. I knew that if I, I was either going to have to take the season off and just totally chill for a year. I, there's no way that I could just get through season and be

like, Oh, this is fun. Like this is fine. And I can just do it for whatever. And yeah, I'm not, I just, I don't have that. Yeah. So I knew that something needed to change. I was thinking that hopefully at the gym that I was at at the time, my gym last year, which was four barrel, that maybe I could convince some of them to just go team and then we could be competitive, but I wasn't getting any bites. Yeah. So I was already convinced essentially that something was going to change. I'm probably just going to take the season off and then see what happens in 2017 got it when I ran into Kristen She said that there was maybe an opening and then Good team, too. I mean if I'm gonna be on a team

So it just worked out really well for people that don't know your story or didn't watch 151 what happened to your to your back? Like what, what can you give us kind of like a, yeah, I can give you the kind of shortened version. So I was about, I had finished playing soccer in college. I was about, I don't know, six months ish into just trying CrossFit, trying it out. I never really lifted a whole lot of heavy weight. So I didn't really have a whole lot of back pain in my life. I was a soccer player my whole life. So I had a little bit after really long games or when I was doing throw-ins or headers, my low back would start to hurt a little bit, but nothing that I ever thought was a problem to go get checked out.

Once I started really lifting heavy weight and started back squatting and deadlifting, because essentially from my leg power, those were two movements that I was good at, at the time. So I did those. I was normal training to three weeks into the open of the time, the very first open, which was the 2012. Sorry. No, first open it was 2011 three weeks into that was underneath the back squat got to the bottom of it and then my back snapped and I collapsed underneath the bar so clearly something had happened I didn't know what the deal was it was very painful

I was not able to walk for essentially a week yeah I thought it'll it'll loosen up um the guy that i was dating at the time also was like maybe you just spasmed you haven't been underneath this much weight we didn't really know what the deal was went to a chiropractor i thought my right hip was out that's where i was having all the referred pain so i was like pop me back in i'm doing a competition i got to get back to it like you got to help me out he was like let's slow down let's take an x-ray your back see what's going on he took the x-ray came back in told me like we need to chat about this like this is going to be a different direction i'm not touching you, see what's going on. He took the X-ray, came back in, told me, like, we need to chat about this. Like, this is going to be a different direction. I'm not touching you.

This is what's happening. And then showed me the X-ray of my spine, which then revealed that my entire life I have had scoliosis and spina bifida. So I have a C curve to the left of my spine. And then spina bifida, which essentially just means that we all have growth blades within our body and down our spine. But when we grow up, that growth plate turns into bone. In my L5, which is the lowest vertebrae above your tailbone. Yeah, before S1. Right before S1.

Yep. That growth plate had never turned into bone. So essentially I still have that growth plate, which is also spina bifida. It's just one of the versions that there is. So it's a very weak point in my spine already. So because of the scoliosis that i had and that spina bifida i then developed something called spondylolisthesis which essentially just means when you bend forward and you can feel the the rigid part of your spine those are the processes

that come off the body of your vertebrae both of those processes in the middle is where the spina bifida is on either side they had now separated away from the bone so that l5 was now in three pieces oh wow because both processes had broken down either side separated away from the bone. So that L5 was now in three pieces. Oh, wow. Because both processes had broken down either side, separated away from the bone, and it had twisted because of the scoliosis that I had. Yeah. So it was like a perfect storm of terrible things that all essentially came down to that one back squat,

too much weight, put it over the edge. The whole thing snapped. I twisted and rested for six months. He told me, you'll never squat again. This is not for you. You need to stop lifting weights. This is not good for you, whatever. So I rested my six months, did a bone simulator, got an MRI six months later.

And they essentially said the bones themselves have healed off. They fused off, but they didn't fuse back together. So it's still in three pieces right now. And at that point it was figure it out. Like, this is your life. This is the way your spine's going to be. I didn't want to have surgery. They didn't guarantee that surgery would help. So I, I decided against that. They told me that one surgery would never be one. It would lead to two, three, four, five. So I don't, I wanted to post that as long as possible. So they basically said, good luck. This is your life. This is what we recommend, but you know, it's up to you what you want to do. You could get hurt stepping off a curve wrong, and you could be paralyzed from this, or you could

never have pain for the rest of your life, or could lift weights and be paralyzed or you could lift weights and be totally fine so I slowly worked my way back into exercise and really built everything up in my low back extremely slowly over the next year and then continued to build till today so that was and when we did that interview a couple years ago I wanted to ask you what has changed between now and then have you had any flare flare-ups? Are you mentally stronger with handling that? Have you learned anything along the way? Between 2014 and now or the injury and now? You know, yeah. So since the injury for then and then the last time I interviewed you to now, what's changed along the way? So from injury to 2014, everything had changed. I mean, I have an exercise science degree, so I knew how to build safely. I knew that if I didn't build the muscles up around that bone,

that it would feel worse, that it wouldn't be as safe. It wouldn't be as structurally sound. Like I needed to build that structure first before I ever started lifting anything else on the rest of my body. So I did that first and foremost in 2011, I did regionals in 2012 and did okay. And then once I felt, once I knew that I could get to regionals off of six months of semi-training, that's when I started training for the games. And I still incorporate all kinds of low back warm-ups, exercises, low ab stuff all throughout all of my training

to make sure that I'm still staying as stable as possible. Oh, sorry, go ahead. No, that's okay. So then in 2014, I was feeling good, had been to the games once. Till then, volume, I had been able to primarily avoid overhead squats, GG sit-ups, over the walking lunges, things that really put so much pressure on that low spine that would end up

having flare ups between 2014. And now because 2015 was such a heavy volume training for me. Yeah. Um, I, I had way more trouble through the 20, the end of the 2015 season into games because I was just in pain more often, not unsafe pain, but just my body's like, ugh, like we've had enough.

It's warning signs. Every, every one of those, all those movements you just named, you see a lot of now too, in competition, you know, GHDs, overhead walking lunges, like that's, they're gonna come up. Right. So last year, regionals had a hundred GHDs. It then had following immediately before that 50 overhead squats. There was a lot of stuff. And then at the games was yoke carries, heavy pig flips, that MRF,

which that vest doing 300 squats after the run. Like there was just a lot of stuff that I started to see that if I don't have a very strong first-year chain, I want my longevity in the sport and in my life to be healthy and successful. And I would never compromise my health for the rest of my life for competing in the sport of CrossFit. So kind of last year was the year that I knew this is, at least this year, is not healthy for me to be as an individual.

I knew it wouldn't be safe for me. I would probably push the limits too much, which is then why I chose team. So we have these events where there's 100 GCU sit-ups, and I get to say, go ahead, guys. We talked about that briefly driving up here. We had a conversation about the toll it takes on athletes. And I'm not putting words in any athlete's mouth, especially the highest level, but having, you know, heavy volume years, you see a lot of them go team the next year.

And not because it's, like, any easier, but, you know, mentally it's less of a stress and, you know, the volume's not as high. But we thought about, you know, what a cool idea it would idea would be like what if they did something where it was like individual next year team and then the individual like like that's how the competition went like that's how the games went it would just give a lot of athletes a lot of break and i think you might see more people doing it a lot longer it's just a theory you know an idea it was something we had you know we were having fun discussing but um you see athletes naturally doing that because it works so yeah i mean, I mean, you can see a lot of, there's a lot of individual athletes, not necessarily games, but a whole lot of individual athletes that are all going team this year because it's fun.

It's less stress on your body. You just, you kind of saw what the games did to people if you watched last year and how crazy top level high athletes were having to pull out or just weren't having good performances because they were so beat up. So everyone just kind of got an idea of where the sport was actually going, myself included, and I want to be able to compete as long as I can, no matter what level that's on. So I want to make sure that I stay safe in the competitions that I do. Yeah, if you're looking ahead, like if I want to do this for 10 years, I probably can't do this every single year.

Exactly. I can't continue to increase my volume. Right. Well, as individuals, do you guys train differently now that you're on the team? Like you guys both came from an individual background. Is it similar or is it pretty different? I mean, I train 100 times more than I did as an individual. I mean, the adaptation to volume is a real-life thing. Yeah.

And I constantly tell people the story that the first week and a half I was here, I couldn't sleep. I was so sore. I'd never experienced like literally their warmup was like a hard workout day for me. And I tell people, you know, I was like, well, four weeks in, I'm still like, it hurts to sleep. And then finally, like there was a slight adaptability to it. Like I woke up and I was like, I feel a little bit better. Oh my gosh, I'm not going to die. And then as our volume increased over the months, like now I can handle so much volume. And I think back to what I did when I was an individual,

and I'm like, gosh, I didn't do anything. Yeah. I've watched your team train a little bit this week. You know, you guys go to the track together. You guys go swim together. And not just the team, but everyone else that trains here too that's kind of on the higher level. And it's crazy because you have a couple that are you can tell they're they're a little more tired

than the rest of the pack but everyone's moving at the same pace and trying to keep up and when i was asking some of them about it like for example um i can't remember his name young kid but he just started swimming with you guys he was like man three months ago i couldn't do half of this and he's just like he just kind of caught up you know like you said he adapted and there's something powerful about that to be said with the training environment with the group um you know you guys push yourselves to different levels what we talked about with Angelo and Rich is that the training environment like you guys push each other yeah do you feel that that's been something that's helped you a lot like oh absolutely I mean my I would say my volume between last year and this year is actually kind of roughly the same but the difference between

training for this on a team is you know multiple times when we do these high level workouts we're still going you go i go or partner wads or the work is still split so the volume in total is higher but the intensity i think is just a little bit lower not that it's not like hard training with rich right but you're not, I'm not having to constantly think the mental aspect of, you know, the girl's right behind me. She's beating me.

I have to keep going. I get to be like, well, Ellie's going to do five reps and I'm going to do five reps. So it's way more team focused. You're focusing on you as a unit completing successfully, as opposed to me just constantly thinking about what everyone else is doing and where everyone else is.

So I think the volume is roughly the same, but also the way that rich and the rest of the team has been amazing to me is that if there's something that comes up or I'm having a day that like my back just doesn't feel good. Cause I still have really good days and still have really bad days. And on those days, I don't have to, I don't have to continue to push and try to shut my body up. I can totally listen to it and be like, you guys are going to do overhead squats today. And I'm going to do front squats with a lighter weight just to make sure that I stay safe or just to make sure that I'm still healthy. When I had to push that away a little bit, still always listen to my body but I had to tell that voice to to shove it more often

than I have to now and I can totally avoid the movements that they think they want me to stay as healthy as possible and make sure that I'm still a key member of the team so I get to change out movements that I feel like are not good for me on that day instead of trying to push through those yeah I was I was gonna ask you do you like how do you like kind of self-regulate because of your back yeah I mean I kind of talked to Rich as soon as I came in and he knew I mean he already knew I don't think he knew to the extent of what the deal was but he knew when I came in that I had a back injury and that there was going to be hard things and he told me from the very beginning was like whatever you need to do extra rest days not doing movements sitting out workouts like whatever you need to do to take care of yourself is

important because we want you to be the healthy you can be so he's not going to push me through anything none of them are and try to get me to do something that i don't feel comfortable with so he loves ghd's more than any human i've ever met in my life i think it's it's something well he made somebody do like a thousand didn't he he didn't make it uh dre in another episode we talked about this kid, this grown man, did 1,000 GHDs for $1,400. He did it in an hour. That's insane.

Yeah, he's crazy. So on stuff like that, I will only go halfway. Or a lot of times I've subbed out Toe-to-Bar or Ab Mat sit-ups. And no one, I mean, it's not blinking an eye. It's not me, like, you know, getting out of the workout because it's not blinking an eye it's not me like you know getting out of the workout because i don't want to do it it's just they know that if i sub down and i immediately go down to an ab mat sit-up or go over to her toes and bar they're like okay she's doing her thing it's fine yeah which is great so you mentioned earlier about you you built

your back up you built the muscles around your back you still do a lot of corrective exercises or exercises what are some of those things that you do to kind of keep you keep your back? Yeah. So I've now started within the last year and a half. The thing that I found to be the most successful now where I'm at is incorporating all kinds of like low ab exercises before I lift anything, before I put weight on the bar, before I even lift the barbell. So things just like basic planks, I'll do single leg deadlifts with kettlebells. In the very beginning, I did a whole lot of good mornings with just the barbell only like 15 degrees not that far just to get those erectors fired i did i can't really do supermans because that puts direct pressure on that right but i'll do hip extensions on the ghd machine um a wonderful fan got me a reverse hyper in the very beginning so

i used that for all the time i still use use it when I go home. Reverse hyper has kind of saved my life. And if I do workouts that are super back intensive, if I use that afterwards, I wake up way less sore than days before. Stuff like bird dogs, like really easy, very basic stuff that you would think were belong in abs classes. But if you do them correctly, it will really activate those low abs so that you don't put yourself into a bad position, which is extremely important for me when I'm doing my lifts. Right. Yeah. Well, it's all about building core stability and keeping the neutral, a neutral spine. Exactly. Which, you know, most of the world walks around with not a neutral spine and their hips back and their chest out. So we have to recorrect that. And I

had to fix that. I mean, I'm, I am positive that I was squatting like this because I didn't know any different and I was like, whatever, it's fine. So I've really had to fix that. And I hardly, I mean, very, very rarely do I ever actually back squat heavy. If I do back squat, I'll usually take the reps way down or take the reps a little bit higher and the weight way down. Okay. Just to not put that direct loading on. But I make sure I won't go up in weight if I feel like something's off. I'm very careful about actually the days that I go for really heavy lifts, no matter what the lift is.

Because if I start to shift or I start to feel something off, it's just not worth it for me. Got it. Do you do any kind of restorative work? Like do you go to a chiropractor or? I do. So I have a chiropractor at home who's actually been with me since break. So he's been with me since the very beginning. He is wonderful. He's also a CrossFitter. He told, understands me. I can text him and say, essentially, I had a flare up this morning. This is what happening. And as soon as I come in, he can like adjust me and be like, oh, well this is good because it's not like this other time we had. So he knows me, he knows my body and better essentially than I know it myself and knows based off how it feels, if it's going to be worth it for me to do Graston or STEM or just to get a massage. So I work with him all

the time. We're also lucky to have a doctor down here, a chiropractor, who I'm starting to build a relationship with. So I have also, we have a team doc who helps us. And he's just started doing dry needling. But if I didn't have my help, there's no way I could be where I am right now. No way. So you guys have told us a little bit about your training volume, and it sounds extremely high. So what do you eat to keep up with that?

You guys don't really eat, i don't i makes me feel like the team fat kid because i am always eating like i have a lunchbox and extra i always bring like treats and extra food because i you have a lunch rich made fun of me for bringing food he was like this guy's always bringing food around like what the hell if you spend a day with him he doesn't eat it's crazy yeah he doesn't eat It's funny because I even got warned by this girl. She was like, bring lunch. Bring some food. You need some snacks.

We're not going to be eating lunch, so make sure you bring all these things with you. And I was very into RP at the time, so I thought the same thing. I was like, shit, I need a bag of lunch, and I need zip baggies. I need a meal plan. I'm going to keep this cold. So I think that I've totally adjusted. I was on RP strength for a long time. We were talking about this a little bit earlier.

And I still am as much as I can be. But because our training is not extremely regimented every single day, we always do lots of training, but we never know if it's going to be lots of lifting, lots of Metcons. It's just totally how we feel based on the day and how much we're doing and volume wise, which is not RP friendly because your carbs are dictated based off of the type of training that you do and the volume that you're doing. And so I've tried to keep the principles in mind and I

will always eat before we train, no matter what it is in between based off of how many times or how often, um, how quickly we're training after the first session will be if I'm going to eat a full meal or if I'm just going to eat a bar and how I feel and what the first session was. And then we'll train a lot in the afternoon. I will try to get in a real meal at the end of our second training, like a full, big protein, carb, fat, heavy meal, and then rest for a little bit and try to eat as close to another full meal before I go to bed to make sure that I get in a lot of calories at the end of the day. Got it. Ellie, what about you? Do you follow any specific plan or you just eat to keep up? I mean, I grew up like, I mean, my family has always been part of like the organic industry.

So tell us a story. I forgot. So my cousin started the first organic orange juice company in the United States. Uncle Matt's Organic. I love orange juice. Yeah, I do too. I'll give you some hits. It's so good. It's from Florida. Oh, cool. And so when I was younger, over the summer, when i was training for triathlons i'd just go and work for them so i was like their juice girl i'd go to the whole foods and like be like

hey you know here's uncle matt's here's our family story and everything like that so in that um they do a lot of research i mean they just there's so much science behind what they're doing and i just really started to understand eating clean in terms of the pesticides and the things that are in foods and the things we put in our body and how that can affect us. So I just always could try to commit myself to eating a cleaner diet. I'm not as specific with proteins, fat, carbs, although I will say Lindy's been helping me a lot because I was eating a way too high fat. I was like not eating any carbohydrates. My diet was like 50% fat. Um, mine does that too. So in that regard, but for everything I eat is basically organic and I try to do it. Like I cook

a lot and I, I prepare a lot of food that I bring and everything like that. So, I mean, that's pretty much what I do, but I have to share a quick story about the not eating thing real fast. Cause I'll never forget. I was in the truck with Matt Frazier came to train with us last year before the games briefly with Rich, and no one gave him the warning, like, dude, they don't eat during the day. So we've been, like, two days into training. He's in the car with Rich, and we're, like, on our way back

for the next session, and, like, he looks over, and there's a Taco Bell in the distance, and he goes, bro, can we just pull over? Like, get something that is so funny like the fleeting look in this grown man huge man's eyes like dude can we just stop a taco bell i'm so hungry like i just i laughed and that's what i think of every time someone asks if we eat during the day oh that's awesome that is funny well both of you guys like of, you guys don't live in Cookville, but yeah, you guys train here. Like, you live, how long?

So, I'm kind of here now. I mean, I live, my home home and my boyfriend, which is, and my family is in Louisville, Kentucky, which is three and a half hours north of here. And then you live in Lebanon, Tennessee. So, like, how is that? How do you guys balance, like, just coming back and forth? It seems like it'd be a lot of time, of time that you guys would have to be very organized. Honestly, I listen to a lot of podcasts.

I feel like I'm back in school because, I mean, I like to learn anyway. I'm kind of nerdy in that regard. But I kill podcasts. I just listen to everything. And that makes the time go. And obviously, you spend time with this group. It's well worth it being in the car a couple hours a day. And you just pack your lunch.

And basically, if there's anything you ever needed, just ask. And it's probably in my trunk. Yeah, yeah so but how do you guys like balance the time like like it's obviously you guys are here like from the morning to the evening like how do you how do you organize your time so when i come i'm here for at least four to ten days depending on depending on what's happening um very rarely will i ever come in for one day and then go back out but i told these guys in the very beginning, I am a hundred percent committed to whatever it needs to be. Like I'm going to follow all the rules. There's never going to be any like gray areas. So I make sure that

I'm here. I, I have to rest because of my spine two days, two days a week. If I train five days, six days, I'm going to get in a hole and I'm never going to be able to climb out of it. So I rest two days a week. So I train five. So three of those days, every single week have been here. If not more of them, depending on the, um on the week and the events and the stuff that we have going on. Right. So my training is usually come here, be here for multiple, multiple days and then go home and spend two, three days at home before I come back. Which is good because then it breaks up my driving back and forth and I have somewhere to stay. But it's really hard on the family and the boyfriend that I have back home. So it's hard to balance, but I am very blessed with a wonderful support

system that knew that this was the best opportunity for me and was like, and a boss that said, sure, whatever, we'll figure it out. Go do whatever you need to do. Cause I went from full-time to essentially now coaching, not at all. So he was very understanding and knew, he kind of said to me, like, you know, if Michael Jordan asked you to play on his team when he's still hot, like, you're going to go play on his team. Right. And that's kind of what the situation was. So he didn't want me to pass that up just because he needed to find a new coach. So I had an extremely and still do wonderful support system that are allowing me to complete this and make sure that I have all the opportunities needed and that my life still flows as quickly as it and successfully as it is. Yeah. What about the team dynamics? So there, I see Rich as a kind of the leader,

you know, of the pack. And, um, you know, when it comes to like a group of you guys, you know, you've got three guys, three girls on the team. Um, is there someone who's a leader of the women? Is it different? Does it break up that way? So someone who can kind of translate what's going on with the guys and think, all right, like ladies, let's go over here and talk now that we've got, you know, a dude barking at us. Does that change at all? What do you think? Um, I mean, I don't think, I think it's where, like in this part of the season, you're all still growing and learning each other. And I mean, I think from a leadership standpoint, in terms of like, if I need rehab or, uh or help with a movement, I'm going

to go to Lindy or Kristen and say, you know, what do you guys think about this? Lindy is obviously a natural coach and Kristen's a coach as well. So, I mean, they're great at that. And like, we all communicate about programming and things too. If, if say we're not with the group for a day or someone's, you know, gone. But I think in terms of like, for instance, like Lindy being new this year, of course, she's going to come in and say, hey, to Kristen and myself, how do things operate? How do things go? You know, that goes back to, okay, this group might not eat that much during the day, or if you need to talk or, you know, we're like Lindy and I are more extroverted and

things like that. So working with a group of like, like Rich is more not introverted, but you know, he programs a certain way, does things a certain way. So understanding how we all communicate, I think is important to a new person coming in too. So it depends if you mean like leadership on the grand scale, or if you mean like, do the three of you ladies train together by yourselves often? Or is it always with the team or oh no it's almost always with the team yeah if we're if we're here we are together in the morning with whatever members of the team are around for whatever that training session is um and then we talked a little bit about some of the individual stuff so when you have like certain weaknesses that you know that

you know might hold you back in certain team workouts like how often do you spend time working on those outside of the actual team training? What's the plan with those? I mean, I think it just kind of depends, like especially like with this regional season. Like last year when I knew my weaknesses were it was like, hey, guys, what do you think I should do? What's my homework? And I was just kind of thinking about that on the drive over this morning is coming up with kind of like my homework sheet. Like and then I'll go to them and say, what can I be doing?

You know, you're only as strong as your weakest link, so tell me what to do where, and I'll come in early or late every night and make sure, like, you know, it's even as simple as, like, okay, I've started doing handstand holds every night or the things that I know I need to work on just before or after, which is hard when you're tired because we do a lot. I mean, Rich has – people have asked him that question too, and like what Ellie said earlier, we are a team 100%,

but we're only as good as our weakest link. So everyone still needs to focus on whatever they individually need to work on. I'm really bad at pressing strength. So these guys now know that I'm benching two days a week. It's typically Tuesdays and Fridays because I need to bench. I do a lot of strict dips, a lot of strict pull-ups. So I know that those are the things that I need to work on. So whenever the guys are back squatting or Ellie's working on something that she needs to work on and

Rich is doing more snatching then I will do my bench press instead and just sub out essentially one element of whatever that training session is to make sure that I'm getting in what it is that I need to be doing got it right on do you program for that for yourself or do you have somebody else to do that for you I kind of right now I'm just doing five by five along the way. I started at, I'm terrible at benching so I started at, I don't know,

like 115 and I've been building my five by fives. I'm now at 135 which is actually really exciting for me so I'm happy about that but you know,

I bench with these girls and Ellie benched 200 so it's fine. She doesn't need to bench with me anymore. One thing I want to know is we try to ask everybody that we interviewed, and nobody seems to be able to tell us. Somebody's got to have some embarrassing stories.

Somebody's got to about the team. About the team as a whole? Or just embarrassing competition. Ellie, here's your chance. I was just going to say. Somebody's got to have a funny story or embarrassing story. Somebody's got to have it. I don't want to put you on the spot.

I have to think about it. We have so many stories. While you're thinking of that, is there any advice you can think of for female fans listening right now, whether they want to just get into CrossFit, compete on a team, compete individually, anything that you want to say that's CrossFit, compete on a team, compete individually, anything that you want to say that's like a huge, you know, lesson that you've learned along the way? So much, so many things. But what I love to remind people of, especially starting out female

athletes, is that Ellie and I started, and every other female athlete that you see, in the exact same spot that they were at. It was not like I just walked into CrossFit gym and had muscle ups and were like bam, got it. I was on a pull up band for six months. I could not do a strict pull up, I could not do push ups. I'm still working on five sets of 10 push ups and bench press all the time. Because as females, a lot of guys that come into CrossFit

seem like they already just get everything very quickly because as the race of males they've been in the gym and they've been working out but if this is a whole new thing for females that are like they want to get in there and they want to get strong i try to just make sure everybody like stay patient don't feel like just because you don't have a pull-up within your first month that you're failing and it's awful and all of us every games after that you see every team member that you see everyone had to start somewhere and we've all just slowly built up that strength. We didn't come in with it. So just be patient and enjoy, enjoy the little successes that you have along the way. They're all really big. So the first

time you move from a red band to a green band and then from a green band to a blue band, those are all really awesome things. And like, don't forget how big of an accomplishment that is and how hard you've been working for them. So don't see them as little things just because you don't have a muscle up, but enjoy the celebrations and the little accomplishments that you have along the way. And you're going to enjoy and stay in the sport way longer. Yeah. From that to do an American Ninja Warrior. I was trying to call you out on that. Also do American Ninja Warrior. What was that like? So that was, it was mind blowing. Yeah. I mean, you think that CrossFit, so I got invited.

I got a random phone call one day, literally from an unknown number that at the time I was working at a different gym and my boss was like, oh, you're going to be getting a call from NBC today. This is what's happening. And I was like, I'm sorry, what? What are you talking about? This was in, I think this was in 2014, early 2014. Anyway, so they called, they asked if I wanted to do a tryout to be on American Ninja Warrior.

And who's going to say no to that? So I said yes. And I went to St. Louis. I got to bypass all of the tryout areas. They just let me come on and be on the show. Because you were already so awesome. Because apparently they thought I was going to be really good at this. So you get there.

You show up. They call you ninjas the entire weekend ninja barb ninja lindy like three years ago i was doing pull-ups on bands then i'm on ninja warrior now i'm a ninja uh they like and they're like ninjas this way like i'm not kidding the entire time i didn't i was so out of my element you guys think i mean crossfit is totally its own world ninja warrior is an extreme world i mean it's so cool i was so out of my element. You guys think, I mean, CrossFit is totally its own world. Ninja Warrior is an extreme world. That'd be so cool. I was so out of place.

They have, I mean, just like we do, they have shoes, they have clothes, they have outfits, they have advice. They eat a lot of chips. All of them. There was like Lay's chips, Doritos chips, Tostito chips. They had the table of ninja food. It's a ninja diet. It's a new thing now. If you have any Ninja Warrior listeners right now they're probably cringing they are so okay and i am sorry to you but i mean it was fun

and the people were great and they were extremely welcoming and they all kind of because i mean i'm not in ninja gear right i'm in my reebok whatever yeah and they're like how did you get here like did you try out and i was like i don't know just show up they also probably hated me for that but then i got up there. I got to run. They literally tape the show from 10 p.m. to 2 a.m. the next morning. So when you see all the darkness behind it, it's because it's the middle of the night. Sounds awful. Oh, so it was weird.

So you get there at like 6. You don't do anything. You sit in a tent, essentially, until they call your name. And you don't get to be on the obstacles. You don't warm up or anything. I mean, you can warm up on the pillars that are outside. But there's not like areas for you to do it so these people are legit like they're coming in 2 a.m yeah there's gym there's ninja warrior training gyms now it's crazy I mean and they are extremely impressive I did not do well I mean I got like interviewed and pictures you

know obstacle one was that the side to side so I did the whole side to side thing. I got to the end of it but they said that my foot hit the water at some point which I didn't feel and it was raining. They no-repped you? They no-repped you. You got no-repped on

Ninja Warrior. It's even more intimidating because all these people are watching you. They blow a, like somebody blows a whistle because they're watching. The whole rig system

lights up red. So then you like stop in your tracks because you did something wrong. I would have kept going. You're done. Get off. Oh my gosh. I'm so sorry Ninja Warrior.

Shame. People are like good try. Oh my gosh. I can't believe you didn't know this. Did your episode air? Did you see it? It did. I was in the previews of like the you know Lindy Barber is going. I was in the previews of like the, you know, Lindy Barber is going to be competing in the first hour.

They didn't show my run though. They just said, Lindy went out on obstacle one. Man, you didn't even make the prime time. No,

I did not even make it. I was in the build up and they were like, just moving over this. People say that all the time. They're like, you do CrossFit, you got to go do

your Ninja Warrior. I'm like, I am 215 pounds. Like, hanging from a bar is not what I'm going to be good at. Unless Ninja Warrior has like a 300 pound stone somewhere in the middle of the course. No, thank you. That's pretty fun. Do you ever, do you ever want to go back? Like they always have those things where, where people like fail on it and then they trade for years and then they come back. You ever, you ever find yourself wanting to go back? I mean, it was a, it was a, I would never not do it.

Like I'm glad that I did it. I'm glad I had the experience, but it is definitely not what I am passionate about. Yeah. So more power to them because they are awesome, but it is not something that I feel like I need redemption in. Gotcha. Earlier we were asking about advice for females and, uh, we kind of skipped over you Ellie. Do you have anything that came to mind that you would want to tell the audience? Any, any stories you might want to share? Well, I think Lindy absolutely hit the

nail on the head in terms of people. Like I celebrate when I see someone do their first pull up. I don't know you. And I'm screaming in the background because I, like she said, it's about the journey and we've been doing this for so long. People forget that. So as she said, like absolutely enjoying the journey. But I think another big thing that people kind of overlook and they get sucked to the other side on is kind of the attitude you possess while you're training. You know, it's really easy to get mad and throw things and scream and be angry about everything. But truly when you're enjoying what you're doing and you appreciate that this is an opportunity, like is truly a gift and you know I have the opportunity today to get better and to improve myself physically and mentally in this arena getting angry and throwing things and

being upset like I've been there I cried for six months it took me over a year to learn how to do a muscle-up and I would get up there and I would flail and I would scream and hot tears would roll down my face and now I look back and I'm like, why? Like you had the opportunity to learn a new fun trick. So really the, like how you act every day, like bring a positive attitude and you might be having a bad day and you might want to scream and that's how you get everything out. And that's great, but enjoy what you're doing and be thankful for the opportunity to get better and be someone who's in their seventies and can move still. I mean, you have a huge opportunity on your plate with CrossFit. Like Lindy said, like, enjoy it, enjoy the process.

Yeah. Why do you think that is? Why do you think you get so upset when you have something you're trying to do and it just, like, breaks you down? Well, I think CrossFit kind of appeals to a lot of naturally competitive people. And I don't think, I mean, it also like preys on your insecurities. No one wants to come in and fail. And you're now in an arena where I call it an arena, but it's a gym where everyone's looking at each other. So now you're putting these

expectations on yourself. So it's really easy to get frustrated. Um, but I think that's also the beautiful thing about CrossFit is it, it brings a community together and then you're struggling and you're frustrated. And the person next to you is like, that's really awesome. Good job. Or like, we just suffered together today. What's your name? Now we're friends. You know, so I think that there's pressure there, but that's also how you get better, you know, stepping outside the box, being challenged. That's how you grow. I think some people maybe aren't used to facing that kind of challenge. Maybe a lot of things have come easy. And then when you face the reality that you're going to have to work through this, it shows some character.

It really brings it out on how you handle that adversity. Very cool. Good advice. Thanks. All right, let's go to Instagram. Oh, yeah, Instagram questions. What do we got, Kurt? Oh, yeah.

We've got some fan questions we're going to read. Oh, buddy. I like fan questions. Oh, man, we've got a lot. Barbell Shrug Instagram? Yeah, Barbell Shrug Instagram. Barbell Shrug Podcast. Barbell Shrug Podcast.

Barbell Shrug Podcast, yep. All right. What's the good ones? They're all good. They're all good. We like them all. Okay, from BW underscore performance, what's the biggest lesson or secret both of you had learned

from training with Rich and James? That's a good question. That's a really good question. What's the secret? What's the biggest thing you learned? We don't eat. I learned very quickly that there is no secret. Literally, both of them are incredible athletes that really just love to train,

and they like to train hard, and they train hard every single time. So there's no secret except for just good old-fashioned hard work, and everybody hates that answer because they want the supplement they want the food they want whatever but honestly they just work really really hard and i have learned to myself that if you continue to work hard and you put yourself around other athletes that are awesome and want to continue to work hard you're going to get better yeah no matter what yeah somebody even fought even on the same instagram i just saw i was like why does why does Rich's Gym produce so many good athletes? And I think you just nailed it right there.

You got a lot of people that work hard, who want to work hard, who push each other to work hard, and you get them all together. Yeah, and I think Rich and James, I mean, you can attest to this too, are going to hold each other and us to a high standard. So if we're, not if we're like having a bad day, but if he knows that we can do something, he's going to be like, no, this is what you're doing. Or if he wants us to snatch the 75 pound kettlebell instead of the 50, he's going to be like, you need to snatch a 75. Like, it's just not a,

it's no longer an option because he believes in us as athletes. So then you start to believe in yourself more. And then you start doing things that if you were there by yourself, you'd be like, Oh, I'll just snatch the 50 today. But he's like, no,

I mean like you can snatch a 75, snatch a 75. And you're like, okay, like go off and snatch all the emotions yeah follow the leader very cool i think i think there's also like like she's saying there's an expectation there of course but i will say that there is a slight i mean there's they're like don't tell them i said this but you know like i think they're gonna hear it

there's a slight brilliance to their programming like they are really really hard workers but james i mean he's a flow master. He's one of the most knowledgeable people about movement and things. And Rich truly like puts his hand in his pocket every single day, walks up to the whiteboard and comes up with workouts and movements that compliment each other. I mean, I'm sure that's based on experience and his athleticism and everything, but he always comes up with the most painful workouts. And I'm like, how, like, how did you know that was going to hurt so bad? So, I mean, there is a slight testament to, like, they are incredible programmers.

And they come up with it on the fly. But combined with what Lindy's saying about the hard work and that they just expect you to perform. And that makes you perform way better. Good pressure. Yeah, gotcha. All right, cool. Next question from, I don't know really how to say it, but lohi, L-O underscore H-Y underscore. This is directed toward Lindy. So for you personally,

as an athlete, what is the number one routine or thing you do to keep your psychological and mental game strong? Do you put as much emphasis on this as you do physical training? P-S-U rock, Lindy Barber. Love watching you over the years and seeing all you have overcome to get where you are. It's truly inspiring. Thanks Lo-Fi. Lo-Hi. Thanks Lo-Hi. Thanks for being my fan. I love you too. Mental training is extremely important.

I think it's just as important as your physical training. If you don't have mental breaks and that mental toughness then I don't care how good of an athlete you are you're not going to make it to the goals that you want to have. So in the very beginning, I was very relaxed mentally made it to the, my, I mean, I was mentally strong and getting over my back injury and making sure that I was going to get to the games into 2015. I would say that I got a little less mentally strong because I just was getting more frustrated with the extra volume

and your back obviously. And my back was, I mean, when it starts to flare up, it messes with you. And I'm like, I don't know if I can do this and you know is this for me and i get those questions a lot but i have to have with those two rest days if i don't get out of the gym do something totally fun that has nothing to do with the gym and exercise and workout and it's not just an active recovery day but it's literally like we're not really going to talk about crossfit we're not going to do it so like example last week i was telling, just telling Ellie about this. I like woke up with my boyfriend, we had breakfast, we went to the mall, we went shopping for whatever bathing suits and whatever. Not CrossFit workout gear.

Totally not CrossFit workout gear. Hung out. I was like, you know, buying new belly button rings, like stuff that didn't matter. We went and had lunch and then we went to an arcade and we played laser tag and video games. You did earth people stuff. Yeah, earth people stuff. Anything that we wanted to do that had nothing to do with the gym and we didn't check up on workouts and I wasn't looking to see what everyone else is doing and we just totally relaxed. I need days like that to just be a normal person, get out of the gym and not worry about it so that it totally resets me so that the next day I'm craving to get back in the gym. If I don't have those days, it hurts. It's way harder for me to come into the gym and be focused on my training

because I just need that mental break away from that constant competition. You need some rejuvenation time. Yes. Because being an athlete at your level, it could just wear you down. Oh, my God. And it does. I mean, I think the mental stress of competing is harder than the physical stress. Absolutely.

It's all hard. So much pressure and our season is forever long forever long so it's hard to stay that mentally in it and you don't do you compete in between in between uh like the open or regionals or anything like that i have a couple times i've never i've never done competitions that i'm taking like 100 seriously i always go into them and practice the wads and pretend and like have a good time. Again, I'm a competitor, so I always want to do well. But I never have put that much pressure on competitions in between big season because our season is just like literally forever long. Yeah.

Gotcha. All right. We have time for one more question. Okay. You're already smiling. So I'm going to let you do it. This one's from at krefit. Oh, of course it is.

Of course it is. Of course it is. Who's K Reffit? Who's K Reffit? Kristen. That's our teammate, Kristen. I'm asking for the audience. Oh, I was like Kristen. Duh.

She's our other member of our wolf pack. She's Kristen Reffert. All right. So who would win in a dance-off between Ellie and Lindy? Prove it. Oh, my gosh. Lindy's a pretty good dancer. She just danced on the fly last week.

You're just going to give it to her? Look at Instagram once I got a beat. I know. Wait, we've never had videos of Ellie dancing. Do we need to play, like, the safety dance? Oh, yeah. We've got to get a song. Cue it.

That's what you danced to last time. I'm winning right now, by the way. You can dance if you want to. You can turn this show off now because we've reached the end of this podcast. Thank you very much for listening. That's awesome. That was great. Great question.

Thanks, Kristen. All right, guys. Thank you so much for your time. We really appreciate the interview. Very powerful stuff. Thanks for having us. Anything you guys want to plug? Anything you want to share?

Thank anyone? I would like to thank my sponsors. So Reebok is a big one. About Time. I just signed with RX. And then GoTape, Normatech, MarkPro, all these people that have supported me throughout my entire season. And I can't thank them enough for continuing to support me

and go check them out. They're awesome. You can follow me at Lindy Barber on Instagram. I have a Facebook page. And I'm actually about to drop Lindybarber.com, which I'm really excited about. So that's coming up soon. Very cool. Ellie, what about you? Paleo

Works also feeds us and supplies us with food. Orange juice? Uncle Matt's Organics. I'm working on a sustainable apparel line for sportswear. And I didn't get a chance to tell you my fun secret fact. Okay, tell us.

You thought about it. Because it just came up about just like fun things. I know. I was waiting right now. Did you watch Guts as a kid? Yes. No way. I have a piece of the aggro crag.

You just won the show. I'm so much better than Ninja Warrior. How are you going to hold out? When I told the team that, they're like, we don't care about anything you've done. You're on. That's it. You have the aggro.

Anyway, drop the mic. That's all. Yeah, it's in my garage. What's your Instagram? It's Ellie Cabord. At Ellie Cabord. E-L-L-Y-K-A-B-O-O-R-D. Two B's, two O's, R-D.

That's close. Close. Okay. I'm not going to do that again. E-L-L-Y-K-A-B-B-O-O-R-D. Awesome. So she'll post a picture of the Agro Crack. Like soon, because I want to see it too.

I can't believe I don't know about this. You'll also see the greatest video that we just created. CTP created most of it that probably broke the internet. It will now. Smashing a pinata full of spinach, raisins, and almonds. It's spinach? All right, y'all. Thank you so much for coming on.

It was a blast. Thanks for listening, guys.