Pictured above is our Skipper! Read up on her journey in our latest post “Farewell Skipper“.

 

Mondays are always hard for our GMRx community. And actually, come to think of it, Mondays were hard for our athletes at Rebels too. We swear – y’all party a lot on the weekend and you come in Monday either hung over from the booze or carbs!😂

So, today Ed’s taking it easy on you – no intensity. Just work!

You’ll start your four rounds with:

  • rope climbs  – great for building pulling strength, and not as boring as ring rows can get
  • KB swings – lighter and overhead today
  • hanging rig knee ups, or toes to bar work

Last week, one of our coaches was met with this statement, and I quote: “I’m not doing any of the monkey sh#t hanging from the rig you have everyone else doing – they’re all injured”. Hmmmmm…while that coach didn’t lose her mind, maybe she should have!  What an unfortunately inaccurate, uneducated, and self-serving comment from this athlete. Yes, he should have been flogged!

Hanging, doing scapular retractions and depressions while hanging to build shoulder stability and strength, then hanging actively, and then learning the beat or kipping swing is actually a great way to build (gradually) shoulder strength, mobility, and core awareness. Certainly, having excess body weight, limited shoulder mobility, and a lack of patience and humility to work through the correct progressions – in order –  could definitely end poorly. Luckily, the coaches know the order to progress you….and if you’re a willing participant in the process, we can most definitely help you progress to hanging rig knee ups, and beyond. Just get on board! Please don’t fear the movements we list on the board. Lean into the fact that most people can’t achieve the goal initially – that’s why you’re here – to grow, get stronger, better, more agile. Have fun with the learning and building process -it’s a part of the “game”!

OK – enough of hanging….

After that, you’ll launch into another slower strength set of:

  • biceps curls
  • pushups
  • and single-legged balance – we haven’t done this in a while!

Happy Monday, fit-family!