The Most Functional & Badass Piece of Fitness Equipment Out There

Posted on December 8, 2022

CJ
All right welcome back to the Gymnazo podcast. I’m your host, CJ Kobliska, Director of programming here at Gymnazo. And I have a lovely guest with us today his name is Sir flex a lot, aka Goose, aka JP, Johnny, what else they call you,

Goose
um, you know, Johnny two tails, the transverse plane Tiger guy screaming from the mountaintops man

CJ
just an absolute goon we got on here today. And it’s gonna be a great conversation about all things function, and specifically using one of the greatest tools of all time, a bendable stick, AKA a rope, the rotational movement training rope coming from weck method, I had my first exposure to the rope, Gosh, 2019 over summer, and ever since then, I have done nothing but appreciate my training more and different dove Devin dove deeper into my own intentions with how I move, specifically with gait with running with lifting and just making movement easier, trying to get movement for free. And Jonathan over here has had a similar experience, just with nonstop flowing with the rope. And we’re gonna break down what exactly the rope is in terms of training piece of equipment in terms of flow state in terms of just enjoying life and understanding our body more. And I’m extremely excited to talk about this because it’s an interesting conversation about movement and understanding how we are right and left sides. And we’re connected to a center. And there’s so many techniques, and right ways to do movement that the rope helps to expose if you’re doing something efficiently or inefficiently. And if you’re doing something purposefully or non purposefully, it’s one of the greatest feedback tools I think ever to. And I’ll tell you if you’re not moving efficiently or flowing smoothly, because it’ll whip you in the face. It’ll hit you in the neck, it’ll h in the ankle, and you’ll get immediate sensory feedback saying that I need to adjust something. So how about that for an intro for rope flow? Jonathan,

Goose
In it man we are in it.

Michael Hughes
Welcome to the Gymnazo podcast where you get to peek behind the curtains of what it takes to create and run a seven figure fitness facility that ranks in the top 5% of boutique fitness studios for revenue. But to be honest, that’s the least important thing about us. Founded by me, Michael Hughes, Gymnazo has created an ecosystem of services that blend performance with restoration techniques and attracts top coaches to its facility hosted by its owners Paden and myself and our top coaches this podcast shares our best practices on everything, from how to build a sustainable fitness business, to how to program for maximum results to how to build a hybrid training module that’s online and in person. We have marketing secrets, movement, innovation, and breaking down trends in the industry. If you’re a fitness professional or fitness business owner, this is where you learn how to sharpen your skills and to see maximum results

CJ
I wonder is your When was your first exposure with ropes by the way

Goose
It was it was August of 2019 I had to double check on Instagram to see the exact date and I wrote it down so it’s August 27. of 2019 was my first official post. So I’d imagine sometime during that week. I either saw someone on Instagram doing something or I saw something somewhere thought about it. Alright, this is this looks pretty cool. I gotta see there’s more to this what’s going on with this?

CJ
Yeah, I was a took a trip to Peru from movement project if you want to call it that with Digi America me and Tom Mountjoy, a strong camps and primal movers on IG and I was watching them swing this rope around just taking the scenery looking at the beautiful mountains and and where we’re staying on this retreat. And I was like, Cool, there’s something around a jump rope. You know, but there was something to it that was very spiral and dynamic that looked like there was much more intention with it. And they were talking with individuals about how to use the rope and I was just there going just swing it and I had no idea what I was in store for months later when I done the web method level one course in San Diego and it opened my eyes to a whole new realm of understanding and experience and specifically flow state. You know, what is flow state and and what does it what does it feel like? And don’t really the only way to describe it is to go get in it to go do something that takes your mind from thinking about the past. As to the future to right now and what you’re actually doing and then just getting lost in that not gauging time. Just feeling your body moving through space. What’s been kind of the overarching theme in your rope flowing journey, Jonathan?

Goose
That exactly exactly what you’re saying. Like I’ve been saying, feel it know it. So with movement with motion, feeling that motion to create a better understanding what that motion, like you said, I think the rope is one of the best feedback tools that you can have from loading tissue from this understanding that kind of threshold of struggle that you’re saying with flow state. So finding just where that end range of motion is a little bit with your capability to where you stumble, you get whipped in the leg, maybe you catch the year, a couple of times been there for sure. But you’re still right on the cusp of figuring it out. So you have that eagerness to keep playing with it. And so it’s so easy to flow, at least for us. So easy to flow every day. Because it feels so good. And there’s always there’s always something new, it’s never going to be fully figured out. I don’t think there’s always gonna be some novelty to it, or a new pattern that someone comes up with a new way to challenge yourself. So feel it? No, it has been probably the the biggest thing for me.

CJ
Feel it? No, it sounds so simple. What do you feel?

Goose
It? Yeah, you feel the flow, you feel the flow, like whatever that flow state is, however you want to describe it, you feel the tension, you feel the you just feel good. And you know, something’s right, you know, something good is going on.

CJ
Yeah, what’s been some physical experiences, if you can just kind of break down, I don’t want to necessarily break this down and isolate pieces. But just the feeling that you get after you’ve flowed for a bit, maybe it’ll say 5 10 30 minutes. What’s like, the next hour of your life look like what the rest what’s the rest of your day look like after that and feel like,

Goose
it feels very smooth. Like body wise, moving around, we’re on our feet a lot. Typically, like a Mormon up for a day, or for a workout. Or maybe for a podcast about rope flow, I grabbed the ropes for a little bit, just hit a few figure eights, and you feel loose, hips noticeably feel better, minds a little bit more clear, it kind of like taps you into like, Alright, I’m focused into whatever my next task is going to be unfocused into whatever my day has in front of me. But it almost puts you in like a mellow, kind of even keel but focused and aware of what’s going on.

CJ
He said something about, you feel like more mobile or for more access in your body more freedom. That’s one of the biggest benefits of starting rope flow is discovering the truth about your shoulder mobility and your spine mobility in your hip mobility and realizing where you’re inhibited in your movement. Because the patterns, you know, the initial basics of figure eights are just rolling a rope and taking it like you’re basically drawing an infinity sign across your body or, or a figure eight of sorts, and it forces you to combine all three planes of motion, you have to flex and extend, you have to laterally bend and you have to rotate. And so it gives your spine and your shoulders an opportunity to experience the full range of availability of what you currently have access to. I remember starting out with just to figure it out. So I was like, Oh, this is pretty basic, but it feels nice. And you do it for time or you do it for speed. And a couple of minutes later, you just feel like you’ve got WD 40 dripping through your

Goose
body to so smooth. So gliding, you just open

CJ
you’re free, like you feel light and you feel like there’s nothing stopping you. And now you’re going into a workout after having opened up it’s, it’s amazing the efficiency of just throwing a rope around in a figure eight pattern. And I’ve done a lot of spiral movement, throwing hammers around swinging things around, and the rope seems to do it most effectively. Because you can start to sense when something’s a little bit off, right, if your shoulder at one side shoulders not moving at the same speed as the other side. Or you’ve got one dominant side and one non dominant side and the dominant side trying to take over and then you start to every few reps whip yourself. Start to access an awareness proprioception of the space around you and within you and what you’re intentionally trying to do and does basic figurative movements of overhand and underhand. It exposes so much in our in our own training in our own body.

Goose
Yeah, I think you’re exactly right. I like you’re saying a second ago, you notice where the little like energy leaks are or where like the little hiccup in your movement is it was not quite fluid from one side to the other. You know, like, alright, somewhere in there, it could be more efficient. And a ropes a great way to kind of find out where is that? I don’t want to say deficiency. But where could there be that improvement for a more seamless, effortless smooth energy transfer to a more effective way of moving. And roses show that so fast?

CJ
It’s almost if you throwing a rope and it’s like wringing out this tension that or this compression that’s been built up whether you’ve been sitting for a while, maybe just not moving for a bit, and you start to throw the ropes and you’re you’re spitting energy at your fingertips, right? You start to throw like ooh, I’m kind of feeling tight and my shoulders, my back, maybe I’ll adjust and you have your hips. You have your thoracic spine, you have your shoulders and you’ve got your hands that can really shift essentially what’s doing the rope right you get there with your hands and your wrist. So you could try to lock those down and you could throw them with your elbows and your shoulders. Or you could lock those down. And now you have to get the degrees of freedom from your hips and from your spine. And then if you lock everything down, it’s all hip, you can still get your figure eights. And you can start to body audit, if you will, what’s going on in each layer or of your of your mobile chains, or mobile spots of your body, like your hips, like a thoracic spine, like your shoulders and like your wrists. And without that tool, you can still visit you know, all the six directions of your wrist moving and have your shoulder moving and have your thoracic spine going through flexion, extension, lateral bending and rotation, your hips going through flexion, extension, abduction, a reduction rotation, right. But it’s so much to think about when you grab the rope. So you don’t have to think you just feel like you said you feel it. And now you know what you need to do. As opposed to analyzing all these little pieces. It’s just picking up the ropes and throwing them can make a huge difference. Like now you’re warmed up or you’re ready, you’re primed and ready to go. I think Black method really drilled in those principles of more specific towards gait mechanics. So we’ll we’ll dive into that in a bit. But mobilizing those tissues that really need to be used when you’re working out. And a lot of times we’re just not fully warming up and priming those tissues. And we’re going right into a workout. And as opposed to driving us towards more movement success, more availability and making gains, we start to hit plateaus, we start to burn out, we start to get hurt, start to feel like we’re overworking spots that we’ve been working consistently for the past weeks, months, whatever the case may be in our cycle of training.

Goose
I like it too, because now we’re getting I mean, not to jump ahead. But there’s so many different forms of ropes coming out now that like you get so many different variations of feedback to what you’re looking for. But I liked the ability of with like the standard, like one pound 12 You wrote wrapped up to eight, and then you add some knots, it’s light enough to where you could do exactly that. You could go check inventory with wrist, okay, wrist, take it up to the elbow a little bit more, bring in the shoulder, take out the wrist. And so you can just kind of run through all these different spots, and you get that full kind of diagnostic back of all right. So you know, right elbow feels a little funky when I did this, you know, left lat seemed a little bit limited in like my overhand. So yeah, I think it’s just a quick, easy, efficient, fun way to just kind of check in with your entire body without having to think too too hard. And just feel

CJ
along the lines of that too is with us checking in your body. I’m a pretty emotional guy, but I didn’t used to show a lot of emotion and express it, you know, I’d have trouble sharing what it is I was feeling I just kind of feel anxious or like uptight or just like, ah, today’s like the off day. And since then the ropes, I feel like I’ve had this opportunity to communicate internally with myself. To the sense that when I start throwing the ropes, it’s like nothing else really matters. Like I forget about what happened earlier that day, I might be thinking about that initially, I’m not worried about what’s happening tomorrow, because as soon as that starts happening, which hips in the face, right? Just like, dammit, alright, a rope new like do just get Yeah. And so you start to like you start to play around was just like, Okay, I’m now living in this present moment, I’m intentionally trying to throw these ropes like if I don’t move my hands, if I don’t move something, the ropes are gonna move. So I don’t move itself, I have to interact with this piece of equipment, as opposed to the ropes telling me what to do? Well, depends on the day, maybe, but you’re telling that you’re taking that initial step of like, Alright, I’m gonna go into this technique. And when you’re first learning it, it’s like, okay, I know my overhead technique, I know my underhand technique, which is pretty much the basics of all athletic movement. And no matter what sport you play, you’re gonna have an overhand figure eight, you’re gonna have an underhand figure, at some point in time, you’re on your hands, or like your, your upper cuts, or it’s like locomotion. And it’s very light, and it’s uplifting, and you’re extending your spine. You’re basically scooping and throwing the rope forward or north, right, then you have your South technique or your overhand technique, which is like throwing a ball or striking, much more intention to like flex and throw your body forward. And so I started to play around with those two movements and just expose like, wow, I’m going right into my overhand. Why is this? You know, why do I bias towards this technique, and it’s because of a path of least resistance. My body knows how to roll forward, it was more comfortable, I throw a lot of stuff. I like to throw punches. It’s cool. And then underhand technique, like game had to think a bit more. And as soon as that started to feel more natural, my posture changed, my chest opened up, I felt more confident. And it was like the ropes had allowed me to open up to something that I was closing myself off from. As soon as I started to play around with this and realize it. I was like these ropes are powerful, you know, like, you can go really deep dive in and die. But you just start to feel better. You feel more confident. And if you’re so stuck in this kyphotic position of your spine, even sitting at a desk, you’re driving, you’re traveling, you know the typical bad posture position that we people talk about, hey, get your shoulders back. It’s like, Oh, hold on. It’s not just your shoulders, like you got to teach your hips, your spine, your shoulders and your arms to all create that position of what a good posture is or like more extended, and opened up chest and opens up your heart. And there’s such an influx of things that can occur here like what’s,

Goose
what’s your own style, I want to, I want to ask you now, so you said like, early on, overhand was kind of the favorite, that path of least resistance. And I think that’s true for a lot of folks. Like you get someone going on the ropes like, hey, let’s get the underhand going. And you turn back from the client, like you turn your back to them real quick, and you turn back, they’re gonna overhand again. Alright, so something in there, they don’t really like the underhand. So my question for you is once underhand, you know, became dialed in, do you still prefer overhand or underhand? Because I think that once for me, at least, I started with the overhand, but now I significantly would rather go underhand just kind of floating around with it. And I think has something to do with like, it does help open you up. And there’s something like to that that openness that allowing to have more connection, even I mean, subconscious conscious, whatever the case may be, but I’m interested they do like overhand or underhand.

CJ
Short answer. I love underhand more, you know, long answer could be, but I want to excuse me, I’ll expand upon that a little bit. Yeah, I mean, because I think it really has to do with the path of least resistance wherever you hold your body most of the time, that’s what it’s going to prefer to do. And so seeing a client, they get the overhand they got the handout in, you turn around, when you ask them Do underhand awesome. They’re doing overhand again, and they don’t realize it, it’s a great way to like understand your path of least resistance and what your body is trying to do, that your mind doesn’t realize it’s doing. And so they creates this mind body connection, because you start to you start to sense. Oh, I didn’t intend to do that. And I didn’t even realize I had switched it, my body did it unintentionally. And I didn’t realize it. And the more we can like, we start to sense that or see it or feel like all there’s that split second round body, like change the technique. Now we’re making, we’re making gains because we can start to connect the dots of where our body takes over in a path of least resistance that may not be helping us get better, it may be pushing us back into kyphotic state. And so the preference now is more about what am I training for? What am I warming up for? If I’m gonna do a lot of overhand stuff, and like slamming and throwing, I’m gonna warm up overhand for sure, I want to wake up that flexion and that roundedness that the ice intense that comes from Chi torque. Thanks, DJ. And Chris Chamberlain, you guys, big shout out big shout out savage protocols and strong camps, you guys that tension really helps with the ropes. Great course by the way, chi torque, go check it out. As as you start to sense what you want to wake up, you’re gonna throw a bunch of underhand, you’re going to do some locomotion drills, go do some underhand figure eights, if you’re going to do some more throws and slams work your overhand if you’re just getting a full body workout and hitting both do do both. And it’s the the ability to do both, it’s most important because once you feel it, you know what’s going on. Once you start to slam something, and you realize how you’re intending to do it, and you can tie it back to the ropes. Oh my goodness, every rep with that rope now makes you better at everything else because you’re aware of your body’s position, the action and most of all the tension within your system that creates that action. And I think that’s what’s so powerful that we’ll dive in to in a bit is assessing movement and seeing how people’s path of least resistance they’re unaware of until they start to feel the ropes and they come back to a lunge drill or squat drill. Oh, this was way different. This is what I was doing this is what I’ve been missing now I’m able to balance my system out just like we’ve got dominant non dominant side for always don’t our right side and we’re not doing a thing with our left it’s going to continue to pull us in that left rotated position lock us into a type one dysfunction essentially functional dysfunction. Yeah, we put ourselves out there right. What’s your experience with the with the underhand overhand and what you buy us right now like what’s your go to technique,

Goose
go to pattern do underhand sneak is like my go to pattern by default, but I still prefer going under hand just it feels a little bit more open. It feels a little bit more bouncy, bouncy, and it’s something that I’ve directly noticed helped my running to where I kind of get that underhand flow kind of pattern going with the hands with the shoulders of the hips. And so I’m really into that currently love overhand too, but underhand has been been really cool seeing it directly impact my run times my distance my fatigue. So underhand.

CJ
Cool. It’s Andre man. It’s a secret to locomotion. We’re all we’re all human, right? We all walk. For the most part, we can all look okay, look, look what we get from A to B, right? But how we do it is different from person to person. However, we have certain things within our body that allow us to do it more effectively and to feel free being and make every rep or every step a rep to make you better versus every step is taking you more and more towards a path of dysfunction. So I think it’s where the ropes become very powerful is that you’re using them specifically They towards transformational zones of movement and specific sports specific movements. So now we start getting deeper into the techniques of beyond the overhead and underhand figure eight. You said the underhand sneak, there’s an overhand sneak starts to really work on shoulder mobility and your ability to coil right and left side to propel yourself forward. And you got the dragon rolls that is really a rotational power, like through your core, your ability to open up and twist and to flex and twist. Like think of any kind of swinging mechanics tennis racquet sports. What else would be right now Pickleball for your life,

Goose
I was just golfing people you know, they’re

CJ
golfing in Sneak with golf, holy moly, you get through underhand sneaking just able to get that coil through your core. It’s it’s amazing how quickly two people pick it up. Because there’s so many other techniques and things out there or skills that you could pick up. Like, let’s think about handstands, you know, it takes a while to develop the strength to do a handstand, you’ve got to build the foundations where this movement skill, this rope throwing, it’s easily accessible to every single human. I mean, we’re working people who are eight years old, all the way up to 88 years old. And they’re able to get those techniques but you recognize where they’re where their weak spots are with lacking mobility, or really where they’re lacking coordination and awareness of this tissue when they think they’re tight somewhere, when it may not be tightness, it’s just a, it’s a lack of awareness on how to use a part of your body. You know, there’s so much talk about don’t rotate, and you know, keep your spine neutral and all these things, but the ropes force you to not stay neutral, they force you to use the potential of your thoracic spine or your spinal engine to propel your run. Like think about running with your spine versus running with your feet.

Goose
Well, it’s wild to think about just pre pre ropes, like not even considering that relationship. I mean, you consider like the rotational piece, but that really incorporated that full try plan or load up. How’s that relationship between your shoulders and your hips? thing run down the middle is gotta be the spine? Like how can I turn this spine into a literal engine for that seamless energy transfer, and it’s with stuff like the ropes, it’s with dialing in that relationship between those two things. Shoulders are just the hips of the upper body, hips or shoulders or the lower body? Like let’s get those guys working together.

CJ
Hold on my shoulders are my hips, my hips and my shoulders. Dude, one of the same brother connected via a straight line. Dog. Powerful that bends and twists. Wow. It’s like a spring. It’s like a spring. Yeah, got a top and a bottom. It’s beautiful stuff.

Goose
Yeah, harnessing that getting that relationship Dialed In is so so key, especially in gate and locomotive patterns.

CJ
I’ll take it back is a shallow learning curve, you know, people look at us still on the ropes. And we look at other look down there. I was like, Dude, what, how did you do that? And then people look at us, like, how did you do that. And like, just keep practicing, like one rat, as we say one rep a day, and doesn’t mean like, throw once like, give yourself a bout of like 1015 minutes. And just go practice what you know. Because as you practice what you know, and you keep practicing the skills, let’s say it’s just your overhand underhand figure eight, you could you could thrive off of those two, but you’re definitely gonna start wanting more because you’re gonna feel like, okay, I’ve got this, I can do this, my eyes closed, I can do it. Without stopping the rope, I can jump, I can lunge, I can do these things. What’s next, you know, there’s always more to be to be added to your practice. And the more you practice, the more you start to sense how that practice though that session made you feel the rest of the day or for your workout or even like as a recovery tool to just bring stuff out that needs to be moved after a really tight your sore from the, from a two day two days ago in the workout and your arms don’t want to move, but you’d rather open like wow, that was tiring while I was doing it. But it left the rope feeling more mobile. Everybody has access to this tool, you don’t even need to use this rope. It’s just it’s a great way you know, if you’ve got something that’s a, that’s a like a towel or a jump rope, you can start practicing it. But you’re going to want something that’s a little more high quality that can give you the feedback into your hands and your shoulders and your hips so that you can make those little minor tweaks to become more fluid in those moves.

Goose
It is a very like tweakable thing to wear. Like you’re saying it’s accessible at almost all levels, to where you could put like your most novel client with these ropes, and they’re gonna gain something from having these ropes kind of moving around with them. Same thing with like your intermediate level all the way up to someone’s a seasoned veteran in the fitness game. They’re I mean, they’re rock star athlete, but the ropes in their hand, you’re still going to learn some stuff and they’re going to gain something from it doesn’t matter who it is. So it’s just such a powerful tool. Such a powerful tool,

CJ
it only makes you better at what you do as human being as a mover. As an athlete. Every single person is an athlete, if you can move, you’re an athlete in some kind of sport. Now there may be high level athletes for sport specific things, but we all move through the sport of life. And we all walk and we all reach and we can all throw we can all swing. So why not make those things as best as possible? And then they can only get better with practice. You know, there’s a lot of things that I see people as they’re in the reach in the 30s 40s 50s, they’ve stopped throwing stuff, they stopped swinging stuff, they start to take a step back, I don’t want to hurt myself, it’s like, this is a one pound to potentially, who knows I have it, you can go. But one point to start out just to get everything back in action, it’s, you know, your hands give so much feedback to your brain. And if you’re touching something that’s connected from one side to another to tether, and smacks you a few times, you make those little adjustments, but proprioceptively, now you’ve become so much more aware of your sphere and what you can do in it. And you don’t even realize that until you start throwing the ropes like, Oh, I’m moving differently, I feel like the world is my catwalk, you know, you get to your step and your hips are moving, your spine is moving your shoulders moving, and I hear people say like, I feel like kind of ridiculous, like, you look like an athlete, now that you’re walking, like you know what you’re doing versus the stiff brick that looks like it’s gonna fall over in the wind, like we, we want to be able to blow and flow with, with whatever life throws at us. And the rope allows you the opportunity to communicate with your body in such a way that anything that comes your way like I can, I can flow with this, I can figure it out, you know, I’ll deal with it. It’ll come it’ll go, I’m gonna find where I can. I can shift or I can influence my situation.

Goose
Yeah, you’re definitely you get to the point where you feel like you’re kind of strutting your stuff a little bit moving around, you’re just you’re waking up so much tissue, so many muscles in something like proprioceptive that may have not gotten the love that they needed in quite some time. So with the proprioceptive feedback, like you’re saying, your wakeup these new muscles, you get these muscles to fire together, you’re creating new paths that maybe you didn’t have access to. Now you’re getting new access to new movements, you may have not thought possible, all because you decided to pick up a one pound rope and draw some really good music in the background and just move around a little bit. I think that’s like that’s a huge part of it to the creative side of it. It’s so creative. It’s so meditative. It’s a you feel so good. Obviously the last like year and some change has been a stressful time for a lot of folks, for me to fault meditative practice, use the ropes, 30 minutes, getting some sunshine, and just music, good music, good rope flow and some sun

CJ
best alternative to sitting meditation. How about let’s do a moving meditation, grab your rope flow around with it. And like you said, what’s your what’s your go to type of music to flow into right now. I know what changes i It’s

Goose
all over the map, I would say like I was heavy and like the punk pop kind of stuff for a bit. But right now, I would say it’s a weird 80s Like alternative kind of heavy beats, but like mellow lyrics like soft music with a heavy, you know, bass in the back.

CJ
So good to have the beats, you start to like time your throws with that beat and you get lost in it like that’s, that is flow state. It’s where your skill matches your challenge level, you know, and we talked about flow state, we won’t go too deep into this, because there’s a lot of thoughts about it, go check it out. Look at flow state, you’ll learn a lot. But if you look at like x and y axis, right, then you’ve got a graph on the bottom as your skill level goes up, keeps increasing and your challenge level can go up increases. Imagine meeting your skill level with the perfect amount of challenge where you’re so involved with what you’re doing that all you want to do is like figure it out, or just more so stay there and experience that state of perfect harmony in your movement with what you’re actually actually capable of right then. And as you live in that state, you just acquire more skills, and then you challenge yourself more and you acquire more skills and you challenge yourself more. Let’s say you Okay, you’ve mastered all the techniques and you’ve got, I don’t even know what all the techniques are. There’s still new ones coming out. But let’s say you’ve got figure eights, you’ve got your dragons, you’ve got your sneaks, you’ve got your matadors. Maybe you do a single arms, too. And now all right, cool, got the techniques, well, then how do I what do I go from there? It’s like piecing them together. So now can you do all those techniques without ever stopping, right? And that’s where you end up in this flow state because you start to figure stuff out about your own movement that you didn’t even know you were capable of. It’s like, what did I just do right there? What just happened? That felt really good. And then you’re like, Okay, I hit my next challenge level, I got to figure out how to replicate what I just did. Or you end up with not enough challenge and you’ve got all this skill and you just get bored out of your mind. Right? And that the answer a lot of people end up with different skills is like okay, I’ve mastered it now what it’s like well, no, now dive back into the basics and restart. How can you make that even more thorough, more deep, more of an experience? I think that’s where we’ve gone is more of that emotional expression. It’s a creative side, it’s the side that shows what’s going on within us. And it helps inspire others through whatever positive vibes just different intents are like what did that person just do? That’s so weird. You know, we’ve we’ve started to dabble more in this this realm. And I want to give out shout out shout slash ropes because she’s got that soul flow going with other women to my major shouts out dude, if you’re looking for a dope rope, slash ropes. Electro also went new roads pretty good winding roads pretty solid. They got some weighted roads to say and

Goose
the winding slash slush collab oh they got they got all kinds of great yeah you know you were rocking it right now but yeah big shout out to them dude good vibes

CJ
good energy I want to give more shout outs to we got Octo moves that is killing it yet rockin it already said Super Game yeah Whack whack out there Chamberlain savage protocols dialed in et strength that dudes performance level she like crushed 100 sneaks, alternating sneaks in a minute jumping, sneaks 100 Dragons like I never hit 100 dragons in a minute. I kind of like fell off the bandwagon there. I was like I got like 88 or something. Oh, dude, I got to really work at this. Yeah,

Goose
we were right there like far with that 90 line.

CJ
I put some store beats on and just felt comfortable there. Yeah, so shout out, shout out to and

Goose
yeah, it’s just so cool. It’s so cool. Because there’s like all those challenges that build this cool community. Because now bringing that up when we did the dragon switch challenge, which was like January of 2020. Like just before everything kind of hit the fan a little bit. I remember there being such a push from all the rope flow, folks, like there’s a little group chat going on. They’re just like, Hey, did you know I met? I got like 85 on that one. So essentially, the challenge for those who don’t know is 60 seconds, how many dragon switches could you do in that time. And we are getting around that 90 range, which is awesome. Kudos to us. But yeah, there are some folks who are really cooking. But as a community, this sense of community around it is very supportive, and is very open. It’s just like we were talking about it opens you up. It’s opened up a community to our now there’s so many folks reaching out for different World

CJ
Wide, wide, wide, wide. Why?

Goose
So there’s so many folks just like reaching out to help each other out to share what they’ve learned to share what they’re practicing to ask for help on certain things. You’re seeing people from person to the UK is reaching out hey, can you like show me how to do underhand? Sneaky? Yeah, bro. Got you. Like, let me help you out. So stuff like that wasn’t happening before. It’s so cool.

CJ
It’s it’s a beautiful community, supporting healthy habits and accountability of just keep getting your reps, right? Just keep practicing. Like you’re gonna see somebody who’s so much in quotes better than you, because you’re comparing yourself to them. And it’s easy to be like, I’ve never needed to do that and then just set them down. It’s like, No, we’re all in that same boat. We’re all learning together. And it’s, it’s not about being better than somebody else in the real flow community. It’s about finding your flow, finding your rhythm, finding your speed and finding, what is it that you’re going to flow to slow, fast. Are you going for performance? Are you going just to meditate? Are you going to spit out some positive vibes in the world? Go show up at a park and just swing the rope around. It’s going to get people walking over like what is going on? There’s like a dancing Adam out there. Like so good. So it’s insane.

Goose
So I actually have a follow up question on that then I’m so so many styles are so different. If you have one is there’s someone’s flow. That’s your current favorite right now. Like when you see their flow, you’re just like, Oh, that looks so cool. Not saying it’s better or worse. Anybody else is just like, I really dig that style.

CJ
I admire Chris from weck method so much because he’s so innovative with the ropes and dude, strongest man he is he’s a, he’s an ox. And he’ll come up with some techniques that he’ll do it in slow motion, like how did he do that with his hand or his wrist and like, I’m sitting there for four days trying to figure out how my left wrist can flip a certain way. And I’m like, then I don’t even know how my wrist works anymore. I’m just like lost in it. I’m like, oh, Alright, time to reset and come back. So there’s no one favorite. I love the variety. And I love seeing how people just listen to different different music and they’re just in it like you’re you’re not competing with anybody not even competing with yourself. It’s all about getting to a place where your skill meets your challenge. And then the world doesn’t matter like you are your world in that point like you are so inside of your own mind and body that you connect with that that source you connect with that, that energy that is limitless. Like you just feel energized. You could be on a long flight, get off and have some jetlag and you go throw the rope around for 1015 minutes, like you’re back in it, you’re gonna be back in it

Goose
recalibrated. Yeah, and I invite anybody who’s listening to this if you haven’t, you know, taken the roads with you on like your road trip or whatever. I think that’s a big piece to just take that with you. It’s so it’s so portable. And one thing a lot of clients tell us is if they’re traveling around, they’re going on vacation. What’s one piece of equipment that they all default like? Well, I know I can take the ropes. Take the ropes. Take the ropes

CJ
man ask you what’s this thing in your bags? Are these What is it a weapon? What is this weapon? It could be it could be a weapon. I

Goose
say Dude, don’t any weaponize this bad boy. But take the ropes with you. You get out of the car, hit a quick stretch flow in that stretch. Notice how much better you feel. Feel how much better you feel.

CJ
So it’s one of the best cardio workouts to low impact. So if you like don’t like running, spinning, swimming, it’s like repetitive it’s been not notice it gets boring after a bit mean more power to you. If you’d like that stuff, great. This is gonna make you better at those things too. But if you’re worried about those activities, like I still get my cardio and don’t want to do it. Spin your ropes figure eight fast you can for 25 seconds, and then do that for eight rounds, and then do another technique and do the same thing. And 30 minutes later you’re back. I am sweating and I feel amazing. And your body Guess what? Now you go walk, you’re gonna walk better. Now you go throw a ball, you’re gonna throw the ball better. You’re gonna swing and put something up on a shelf you’re like, Huh? Normally it’s bothers me or I do it slowly. There’s one. There’s one moment in. Gosh, it was early 2020 workout set up 530 in the morning. I was walking in. I didn’t see the sandbags on the ground. And I was I was right. I like to run the facility. I don’t walk anywhere and just run now. Love ran strictly underhand sneaking into the facility. Full speed. I hit the sandbag at full speed like in my fifth step. And I was I saw the ground and I was like, Oh God, I’m gonna belly flop and smack my face and my belly and my knee. And somehow I ended up on my feet. I’d flipped over like a front flip. Didn’t even just my back on the ground. I just my feet full on. Look back to Did anybody see that? I think you were in there. But nobody saw it. And I just like I was tripped out because my body did something that I had. It prevented me from falling and hurting myself. Not only that, it puts some kind of Ninja skill download into my body where I landed on my feet. And I was like, This is what that feels like. This is like when you’re in that flow. And you didn’t even know what just happened. You’re just feeling good. Your body took care of you. I think that’s what the ropes are so, so powerful in that since I have we’ve got athletes that come in like a couple of stuff in the fall that I’ve never like I’d never in a million years thought I catch myself from stepping on ice, slippery road, slippery grass, whatever it is. trail running is

Goose
a big one like trail running people just slipping and sliding on like loose gravel. There’s rocks like well, I noticed like when I was going into it kind of caught myself in that coil and pop back out like that. You’ve been roped full on like no other. Oh, yeah, you’ve got yourself, dude. Like, it’s so subconscious in the time. I like I like the amount of frustration it can create. But then it seems like after a little bit of frustration once things start to click, there’s like an exponential growth again, and then you kind of plateau for a second. All right, how can I like Oh, growth again and then like a little bit of a plateau. So you’re always getting challenged in the subconscious downloads caught myself when I was running? A couple weeks back? Very much thrown up double shockers and like letting the pinkies kind of lead underhand flow style and was the best I’ve felt running in probably ever ever. Nuts

CJ
that yeah, running with Chaka is now my pinkies and thumb don’t even touch the equipment anymore. There is guidance to guide Yeah, it’s pretty cool. Yeah, it’s just fun, man. It’s just a good time. I think

Goose
to watch and folks kind of wrote flow around, I think spatial awareness. And certain people maybe you don’t like you’re just not aware of your surroundings, like some folks just like you’re so me, they’re caught up in your head cop in your body, whatever it is not quite paying attention to your surroundings. If you’re wrote flowing, you’re gonna either hit a person, you’re going to hit something you’re going to know. So it almost expands like this fear of the person. So it gives you you know, a certain amount of feet in any given direction to, to where now you’re more aware of what’s going on around you. either conscious or subconscious, you kind of know like, Oh, hey, there’s a cage behind me, chair right there, no persons walking by CJ spring, oh, tripped over sambil got handed him in my rope, like he would have really fell on that one. Like all that kind of stuffs going on. And you just create a larger sphere that you now have access to.

CJ
It’s beautiful. It allows you to hold space. And I think that’s what we all need more right now is not a space away from each other. It’s holding space for each other and for ourselves. And if we can hold space for ourselves, and we’re aware of the space around us, physically, internally, we’re going to have more space that we know like we’re not claustrophobic inside of our own body. We feel like we’ve embodied our space. And we realize that everybody else has space, too. And so it’s like, I’m seeing so many athletes now holding space for others while they’re learning. You know, in a positive learning environment. You see somebody struggling, it’s not like, Oh, let me let me help you figure this out. It’s like, I want to know where that that person is struggling. So I can maybe give them some feedback if they need it. But they’ll get it eventually. And your feedback is you’ll just keep working at it. You’ll get better. Like that’s holding space like you. You’re providing that that little bit of encouragement, a little touching point that you told them like I’ve been there and it will get better. I didn’t believe it but trust the process. Or I know you’re messing up right now. He can’t figure it out that technique. I know. It’s frustrating. Let me give this one cue that helped me and we start holding a space for each other to learn and to grow and it goes so much further beyond rote flow, it goes so much into how we interact with each other, and how we understand each other and that frustration and reaction mode. Because when you’re learning a technique that pisses you off, like, I tell my ropes a few times, I’m like, Ah, sorry, ropes like it wasn’t you, it was me, it was all me. Like literally talking to my reps whispering

Goose
over overhand sneak, for example, was one that really frustrated me. And CJ was trying to teach me one of the few times of this can I do shut the hell up, like, let me be frustrated for a second, there’s let me let me get this on my own. But after that, like you grow so much, and one of my favorite parts is when you have a client come up to you. And before you can even give, like some help or assistance and other clients like, oh, I can, I’m gonna help them. Now. It’s like, dude. All right, like, let me see what you got. Because I want to see is that community aspect again, same way other coaches, other people are reaching out to us asking questions. Even within the smaller Gymnazo community, you see a client pick up the ropes, like the first time, a client who’s been working on it for a couple months, it’s like, whoo, I know that they’re new, I recognize their new, I’m gonna come help them, like feel welcome. And show them like the basics. It’s empowering man. It’s inspiring, so empowering. Like so. So empowering. And to see like this, see the things click, I also think that how certain moves certain patterns, certain rhythms took us so long, that now other folks are picking them up seamlessly. I think that that like evolution of skill acquisition is so cool. And so interesting.

CJ
There was some study, I know, you’ve talked about this before. No, I’m not. I’m gonna budget don’t exactly, but the premise was something like, they were looking at monkeys on a beach or something, or monkeys somewhere trying to open up a nut. And monkeys couldn’t figure it out, they’d like one monkey figured it out another part of the globe, cracked it open, like a rock or some some way they got the nut. And having no communication between those monkeys, the other monkeys figured it out. It’s like there’s like a, there’s a mental, you know, fourth dimensional space that if one of your species figures figures out, eventually the whole species does. And the faster that more people more more of that species do, the faster others do. And we’re seeing that, not just here, but in, I feel like with through social media, either we’re being exposed to it to the algorithm, and it’s just showing us more of what we’re doing. Or there’s actually more people in the world doing this and figuring it out much faster. You get somebody who took us maybe, let’s say, an hour to get the Dragon roll, make it smooth. And now somebody’s getting it like in two minutes. Oh, and now somebody just picks up the rope. And now they can just figure it out themselves. Like we’re getting to a point where we’re allowing our bodies to move more freely through our hips and through our core spine, in our shoulders and elbows in our wrists, that it’s creating this, this energetic wave of freedom that other people’s bodies are picking up on. And they pick up the ropes like wow, I get it. I feel it. I know it. This is this is it. There’s still some haven’t come around in the ropes, but they will. Oh, they will. It’s one of the it’s the most versatile, most functional, most liberating equipment that I think exists in this world today.

Goose
I was gonna say badass to Oh, is badass. It’s sweet. You catch some funky looks. But you know, every once in a while, they just don’t get it, they will

CJ
feel it. Yeah, Here, try it out.

Goose
Flow the ropes a little bit? Well, I think I mean, even on that piece, like just being able to express yourself and be able to, like, look goofy, it’s so we just kind of well known now and the rope flow community, like, Hey, if you go out, you’re at the beach, and you’re moving around with the ropes like people are gonna ask them questions, like now you’re inviting more opportunity to create an even larger, like, reach out of more folks rope flowing. So it’s just, I just seems like it’s building off of each other like off itself. So well, to just keep growing and growing and growing and building this like awesome community.

CJ
Well, it’s about client success, because I think we’ve kind of talked about it a little bit, but we can go a little bit deeper and more intentional of how we actually use the ropes not like it just flowed so great. So nice. It’s like, there’s intention behind it to to help others discover for themselves, how it can help them in their daily life and in their function. And that’s what we do as mu practitioners. We’re always learning about movement, you’re never going to know it all about movement, the more we know, the less we actually know, like, oh shit, man, there’s so much more out there. The great thing about the ropes is it’s going to give you an honest view of how they’re right and left sides are communicating together. It’s called the BOSU effect things work method that both sides utilize. And we all have a dominant side generally, but we can teach that non dominant side are the ones that people call the bad side to actually be an opportunity side to balance us out to to synchronize both sides through our center and feel more balanced just within our own bodies. What some of the things you’ve done with with clients. Let’s bring up one case study maybe or two, that you found success with the ropes.

Goose
Yes. So I had one that stands out just like last week. So I had a client come in and just was having some pain in the hips, a posterior hip was a little bit bound down glute loading, things like that. And I was noticing as I was having to kind of walk up and down the turf, he was staying very, very rigid through his upper body. And as I asked him, like, Hey, man, like you ever just, you know, loosen up to the shoulders a little bit, kind of let them, let them roll as you’re walking. And he made the connection that he didn’t like his shoulders moving so much, because it further loaded that posterior chain of his hip that was causing the pain. So got them on the ropes went just neutral feet, underhand overhand for a bit, split stance, right foot in front, left and front, underhand overhand for a bit, and then just let them walk again. And noticeable difference of shoulder motion, less pain through the posterior chain of that hip, and just everything seemed to be more fluid. So there’s an instant feedback of, hey, I’m gaining motion through thoracic spine, and we’re further loading that backside hip without they’re now being pain. That’s the exact direction that we’re trying to take that session. So ropes really helped that. Another one would be another client I had, same kind of thing, bound down through, right adductor, left glute loading. So similar kind of a gait thing going on how to go split stance, toe in load the glute, and then sit in that pulse, underhand and overhand a minute apiece, pains going away glute starting to load adductors opened up. It’s it’s so like, it’s so simple, but there’s so much happening, just by having that mass, that momentum, not really the ground reaction force, but without the impact. So you’re still getting that load to explode from gravity. But without that impact piece, so I’ve seen it directly an impact. I mean, a handful, if not more, like dozens and dozens and dozens, but those two stand out a lot. What about you,

CJ
I want to share my experience, first of my own case of me because I wanted to, I got to feel it to believe it kind of thing. You can tell me everything. But if I don’t experience it, like it’s bullshit, I get you, I want to experience it, or I want to experience something and then I’ll help others do it. So when I went to work method, one in 2019, it was it was ropes is bozhou. It was pulsars. So there’s multiple things, but I really attribute my gains in my speed, especially up hill, like there’s a run redo Bishop peak, which was like two point something miles, and I had shaved off. Like, every month I was doing the ropes or shaving off minutes. Like I’m going full tilt, whatever I can do. I’m not run the whole time. I was like, uphill is kind of tough. But after doing the ropes again and again and again, my times went so far down. I was less. I was working not as hard while running uphill. I thought it was running downhill uphill at times. And I was like, Oh, this is insane. And then you recognize oh my god, no, now I’m working hard. So after I recommend that one, where we analyze gait, we started we were running with the ropes or like locomotion stuff running in circles and just working on a figure eights and getting a ton. My body now I can’t walk without coiling. Like, I’m so aware of how my shoulders, my elbows, like, I feel like I’m dancing when I walk and I probably I just danced on a walk actually. But it feels so freeing and liberating because it feels is opening. You know, I’m not like doing it intentionally. My body is doing it because it feels better than just being stiff and rigid. And so my speeds went up. I was lifting differently. Like I started to do different barbell lifts. There was coiling and kettlebell lifts, I was coiling I learned a lot from Chris and Alex Kelly’s programming there. And it was I had adopted this, some of that. It’s like, okay, it worked for me, but they just like fudged with my brain like, all right, I just learned some new stuff. I’m super stoked on it. So I wanted to put it in action. And I have a lot of runners that I work with. So my first runner, she’s got, she’s really kyphotic up top and she runs she’s got knee pain, ankle pain, foot pain, big toe pain when she’s running on one side, and sometimes it’s shifted their foot. So it’s like, how do I you know, we’ve worked on her hip, we’ve worked on a thoracic spine trying to get extension but nothing specific to actual running. It was just like running positions and loading tensions. But when you’re running it’s a flow from right to left side. And if you’re imbalanced your body after a couple miles or specific amount of time is going to let you know it’s imbalance. So we started working stride mechanics and doing overhand first because she was kyphotic overhand came naturally, we tried to do underhand. Oh man is miserable. And she would get a few reps and then you’ll go out to overhand she couldn’t figure it out, kept whipping her ankle. So I started to work just like rolling against a wall underhand rolls then were to figure eights and then like shuffling with it and using the downward momentum of the rope. So that the like wet says up is free because you put downward force into the ground ground reaction force. Now, in principle, you should bounce up off the ground like a trampoline just sprung. Yep. And that’s what I felt. So I was like, Who can I get my athlete to feel this? You know, not say anything to her just like hey, experienced this and let me know how you feel. She shaved off a minute off her mile time. She runs like you five to six miles at a time. Sure. A minute faster. It was like two sessions and less less foot pain, less knee pain. She was like, I don’t know what happened. Then by just felt good, like I felt a little bit of that coil. So that was like one moment that I was okay, there’s something more to this. And so I started to bring the ropes into every one of my clients, or at least the principles of the rope and rotational movement training, because like, I don’t want to do the rope, it’s to kind of it’s too goofy, like, so you gotta gotta feed their teddy bear, right? All right, maybe we won’t use that we’ll just use a dumbbell. Or maybe we’ll use a barbell and work on that side coil, or maybe a resistance band. But typically, I’m trying to get all my clients into the ropes a little bit just to feel how their sides are communicating. So I’ve got another client of more than her for now a couple years. And she’s in her, I want to say she’s mid 70s. And basically a horrible balance of afraid of falls, and just didn’t have a lot of strength and legs and upper body. So we started doing the ropes she wanted, like walk and go on hikes and stuff that’s a little bit more impact, but worried about our knees and slipping. So we started to work again, stride stance, or single a balance, just to figure eights. And we started to introduce the dragon roll and rotation through her spine. Now she’s moving like, she’s 40. It’s like, so good that she just is doing, you know, reps every other day. And that’s the only thing we really shifted in our training, we still continue to work on loading and balance work. But the ropes really expose when you’re fighting to one side. And if you figure ating, you’re in a sea where somebody is biasing or not rotating or not using part of their, their pellet trunk, either their pelvis, their trunk, or their scapula is, Hey, your, your hips aren’t moving, let’s get those that twist a little bit, then balance gets shifted. So like, Okay, we need to expose your hips to more stability in that dynamic flow of that figure eight. And it’s amazing how quick people can pick up on it. And then you see their progress in weeks, and then in months, and you see them get younger, if you’re working with an older client or you were the younger client, you just see them continue to gain more strength and more awareness in their own body, that you see them know when they jump, they got this pulse. When they run, they got this coil when they throw medicine bother their bodies naturally allowing them to lean into twist in ways that have been steered away from in fitness. Like don’t rotate, keep your spine straight. Like that’s not how we necessarily move in function. So we can do our strength training stuff. Sure. But we also need to integrate these coils of these movements or these flow mechanics, if you will, into a daily program.

Goose
And it makes me think about too, so obviously we were saying we got into this like August, September 2019. We’re I mean, we’re well versed in in row flow and the ropes. But how do we get our hands on this like earlier? I would imagine now that it’s becoming a little bit more mainstream. Just the athletic potential of the upcoming now generation. Like I want to get kids row phone. I think kids row phone will be pick it up so fast. Yeah. And then like what is that going to look like when you know so and so starts wrote phone at 10 years old. Now that that junior in high school may be going collegiate athlete like I would just want to see like that that timeline of what that’s going to look like obviously it’s so it’s way too soon right now, but it’s very Artemio. Yeah, start them young. Just get it going. It just feels right. You know, it feels right. Don’t know, get to know,

CJ
you get to know for sure. We’ll chat a little bit today about our row flow class, our overflow course that we’re going to release soon. a roomful class we do it once a week at Gymnazo. And it’s so fun to lead a group class of rope flow, where as a coach, I’m not flowing the entire time I’m I’ve got a program like a priming sequence, then we got like six exercises with the ropes that it’s the same sequence for a whole month and then we like change up the flows. And seeing people progress every week, they show up No, I’m putting in the work in between classes. And they show up to the class and they looked at much better at their dragon rolls and other teaching other people in the class to get their dragon rolls that started with like three people in class. We got 14 Every Tuesday coming in. So just doing flow and newbies coming in and they’re learning so much faster. And it’s just such a positive environment, nobody’s competing with each other, it is so much more about let’s this hours for you. Like give yourself an opportunity to do nothing but care about yourself. Those you can care about other people when you leave the session, you know you can leave you can care better, because you’re giving yourself an opportunity.

Goose
I do want to piggyback some on that because I have had the chance to coach that session that you’re talking about a couple of times. And it feels so light, like the session not light as in like light. Like there’s not a lot of people here light as in like you feel light as you’re kind of cruising around like you feel. That’s the only way I could describe it. You just feel you feel good being in that kind of situation in that company in that environment. So I think that again, just speaks to the community that’s pulling together. I You’re find yourself in a ROPO community, chances are it’s pretty open and it’s pretty supportive. And you’re

CJ
going to find a lot more things in ropes like kettlebells meses. Yeah, other random pieces of equipment Bo Staffs

Goose
a lot of creativity,

CJ
just a lot of flow flow. Yeah, if you’re a coach out there is interested in like leading a rope flow class reach out, our structure is simply like it’s an hour, it’s about a 10 minute warm up. It’s about 4040 minutes of exercises mix with like Tabata style for certain activities like an overhand running and figure eight or dragon rolls. And then there’s other like more skill based ones that we’re looking different lunges, and more strength and slower flow, but becoming aware of how we transition from different directions. And then other ones are just teaching a new technique like as an active recovery. And then we finish out with a good burner that already can do like a figure eight jump switch or a dragon switch again. And then just leave some time for questions and open open chat, it’s so cool to witness that energy, every class and not to have it super structured that you have to ask everything to be perfect. It’s like, here’s the six exercises we’re going to work on. And these exercises are going to make you better whether it’s your racquet sport, if it’s agility, for soccer, if it’s your jumping, if its ability to get off the ground, and still flow, like it’s just a matter of transferring from one position to the next. And that’s pretty much what life is. And we’re super aware of how we’re sitting, standing, walking around, getting up off the ground, putting something up on a shelf, getting in our car out of our car, or walking around the grocery store. And we feel like we’re still throwing the ropes through each of these things, you can hold that flow state to a to a place where people are looking at you like you You okay, like you seem really happy. Like not just living in flow,

Goose
because vibe, just by vibe and out man or row flow course,

CJ
to look at just some of the basics that’s taught by like method and and in REC method one, just a more of a step by step approach that you can follow along with. It’s got some cool edit. So you can see some graphics about how we’re visualizing as we’re throwing the open how we’re transferring from one position to the next, super simple and then gets into more intermediate techniques. It’s a good couple hours of content just to sit with and to revisit, and follow along and realize, wow, there’s there’s a lot more that I’m not really sure how did that seem impossible, but I see steps to get there. And in all honesty, it’s just reps, it’s just reps, carve out yourself five to 10 minutes a day, you’re gonna realize it’s probably gonna be 30 minutes to an hour when you get lost in it.

Goose
That’s actually a good point. Because I don’t think we brought that up just yet. And I know we were talking about a little bit before this. Because a lot of folks asked, Hey, how did you guys get to the current place that you’re at with the ropes? And we wrote flow a lot? Is is the short answer. So since starting, how many days have you not wrote flowed since you started wrote flying? Roughly?

CJ
Zero, man. Yeah, right here.

Goose
Like I think I maybe took a weekend off once, you know, some

CJ
days right all night, pick up the rows five minutes, though. There’s some days where I’m there for like three hours. Yep. I got time on my hands. So sometimes, you know, it’s like, yeah, I don’t have kids right now. I got through, I got dogs, they bring their rope over my mom,

Goose
I’m doing my rope I got, we got our own ropes going online.

CJ
So everyone’s got their own timeline. But you everybody’s got time. You just got to carve it for yourself and give yourself that little bit of time because it can it can add up

Goose
during your lunch hour. First thing in the morning, just kind of wake up, stretch a little bit, grab the ropes, five to 10 minutes, then start your day wake up five minutes early, kind of the ropes for a second,

CJ
going surfing, do a little rope flow as your you put your wetsuit on Go, go move around a little bit going for a run. Before you go get in the car, go couple minutes rope flow, do some quick jump switches get a little heat going. Just feel that flow,

Goose
you’ll notice a difference. You will notice a difference.

CJ
That’s powerful. We got we got a little more time. There’s some fun stuff we can we can go into here and probably future of a podcast but dreams man dreams and yeah. You ever ever dream about throne row?

Goose
Yes. Absolutely. And that in the mace those two tend to sneak into the dreams a bit. And I know that you’re you share in the same way. I think that when we’re practicing it so much. It is ingrained at such a deep level. That obviously obviously we’re also always analyzing movement to our I’ll have dreams of me flowing. I’m feeling like I’m feeling the lengthening and shortening of tissue. But like also I know I’m asleep. But I’m learning these skills. And then I come out of the dream and I try to apply them in real life even if it’s a move I’ve never actually done in real life before. Like I learned a pattern in my sleep. Which I don’t like that’s like that’s an uncharted podcast territory for us. But yeah, on multiple occasions, like that has happened. What about you?

CJ
It’s it’s a I’m realizing, when you get to that spot, you’re working on a scale that you just can’t figure out, like you spent 20 minutes now you’re just frustrated. And you get to that point of like, just, I’m done with this, like, never gonna figure this out. That’s like giving up to a point where your body now, like, is surrendering to the experience. And I feel like when you hit that point, except that, sleep on it, come back tomorrow, you might even have a dream about it. But your body’s had time to process and analyze what’s been going on and it’s going to eat you, it’s gonna eat you up. So come back to it. You know, give yourself a day, two days to do that frustrated, but come back to it, be patient, be gentle, and you’re gonna, you’re gonna feeling like, okay, that skill developed was sleeping. But there’s some occasions where I’ll have a very vivid dream, or I’m throwing the rope around. And I’m like stretching in my sleep, like I’m using the rope to restore some tissues that were working. And in that experience, you can start to sense what you’ve been missing, or like little fine points that you can tweak and add to your workflow, that there’s no wrong way to do it, you know, you start to realize there’s so many right ways. And we tend to do what we know and what were shown. And we without exploring, then the extra side of it, which is like everything goes, you’ll be limiting your full potential with a row. And I think with with those frustrations with those dreams with the opportunity to just practice without ever actually doing it physically. And just doing it mentally, there’s something to those mental reps. And there’s been a lot of studies that have shown you mentally practice something and visualize yourself doing a sport, you’re going to play better. You see yourself in a position or in a rough situation in that sport, or in that movement, transformational zone, you’re going to do it better, because you visualize that a lot of Olympic level athletes, high level athletes, you see them there, they’re just in the zone headphones on, they’re focused, like somebody coming down a ramp skiing, or snowboarding. And they’re just like moving and grooving. And they can they can sense what they’ve already been doing again, and again and again. And it allows for when you’re in that experience, now you wake up and you go throw the rope or you go, you go run that now there’s more room for you to experience, you’re not anticipating anymore, you’re just responding to the current moment. And you see it so much in different arts, like performing arts, and especially with martial arts, you see him do like a floor routine. Like they practice that routine again and again and again and again and again, to the point where they can find what their fingers are doing and what their face is doing and really express what’s internally going on. And I think if we just accept that, it’s going to, it’s going to create a whole new opportunity, a whole new journey, especially as you’re going into the ropes or into any new physical practice, that you just feel more connected with what you’re doing. And so if you have those dreams, talk about them, comment on this tell us we’re collecting data, collecting it,

Goose
bring that up, because there’s been times where again, you’re frustrated on a move, and for whatever reason, like in real life is I can’t get it can’t get it can’t get it. But then you can fine tune those details in that kind of state. And you come back and revisit it. And again, it’s like consolidating information your body’s learning while you’re in like REM cycles, or whatever the case may be, but it works. Like given that time. It was a walk away from some that’s frustrating, a crossword puzzle or something, you walk away from it, you come back, and for whatever reason now it’s easy. Same thing with the ropes, walk away from it for a second, set them down, breathe, come back in, dialed

CJ
that in closing remarks, film yourself doing the ropes because then you watch yourself do it you’re going to get better you have a mirror you know you could do it in front of a mirror that’s one thing but you see yourself just in that flow state and like I I encourage you to post about it to share real flow journey. It’s awesome to be part of this community. Hashtag workflow hashtag soul flow Hashtag

Goose
team slash hashtag Gymnazo hashtag flow out hashtag flow state,

CJ
just get get in there, look at look up, wrote flow. Get in there if you’re not in the mix yet. And it’s been an absolute pleasure talking to you about this, because I know we’ve had plenty conversations and it’s only gonna go deeper. And we can we can get the other side of this which is very esoteric, and dive in. It’s an interesting conversation. So share your experience. Let us know how it is and we’ll answer any questions you guys have to any any closing remarks who’s

Goose
not and just get out there. Try the ropes again. Any questions, comments? Anything they hit us up DM, comment underneath this reach out call text FaceTime me up on LinkedIn, whatever, careful.

CJ
Whatever spot now you want to build this community as well

Goose
hit us up we’re definitely more than willing to help y’all out like super stoked have people just curious about it for sure.

CJ
And check out the roof of course it’d be launched later this year 2021 Summer going to be helpful for those you just getting into the mix and want some of the lots of love What’s the vibe? Yeah. All right, well, until next time, peace.

Goose
Deuces.

Michael Hughes
Hey all. I hope you guys enjoyed today’s episode. And if you did, please share it with your fitness obsessed friends and peers who are also navigating this world of fitness and trying to succeed the trends and misinformation. As you guys can see, this podcast is basically a masterclass for trainers wanting to level up in their coaching skills and their fitness business model. We launched this in 2020. Because you and your fitness tribe deserve to see an unfiltered look at all the aspects of what it takes to stand out as a next generation coach, and build a successful fitness business. So share it far and wide. And please, when you do do me a favor, take a screenshot of this screen and share it to your social media accounts and use the hashtag Gymnazo podcast that’s hashtag Gymnazo podcast that way we can see you and share your posts with our audience. And finally, when you’re ready to go to the next level as a coach, or in your business, and to reach more people, please go check out gymnazoedu.com. We have put together the best 90 Day coaching program on the market for trainers wanting to become a masterful practitioner and build a business that gives them the freedom and impact. So let us help you do just that. We have online training and one on one coaching to guide you through a full 90 Day certification. We even get you training our clients live because it’s always better to work out your kinks on someone else’s clients than yours. But we promise you this, your clients will be blown away by the transformation our program will help you make you’ll be masterful at a whole new level and part of an incredible community of coaches worldwide, taking their skills to the next level. So if you thought today’s episode had some fire to it, and inspires you to take action, wait until we see what we deliver on this program. So just go to gymnazoedu.com. And we’ll see you on the other side. Remember that turning your passion for fitness into transformation and sustainable business is critical to reaching the people and lives you were put on earth to help it matters and truly can make an impact in other people’s lives. So hope you do that. Keep sharing a passion and we’ll talk to you soon.