Mark Harkins CAPT.

bits of May

🚨 𝗚𝘆𝗺𝗻𝗮𝘀𝘁𝗶𝗰 𝗦𝗸𝗶𝗹𝗹𝘀 𝗪𝗼𝗿𝗸𝘀𝗵𝗼𝗽: 𝗕𝗮𝗿 𝗠𝘂𝘀𝗰𝗹𝗲-𝗨𝗽𝘀 & 𝗕𝘂𝘁𝘁𝗲𝗿𝗳𝗹𝘆 𝗣𝘂𝗹𝗹-𝗨𝗽𝘀 🚨

Whether you’re looking to master the elusive muscle-up or refine your butterfly pull-up technique, this workshop is designed to help.

𝗪𝗵𝗼 𝗶𝘀 𝘁𝗵𝗶𝘀 𝗳𝗼𝗿?
This workshop is ideal for athletes who already have the pre-requisite skills and are ready to progress to more advanced movements. To get the most out of the session, attendees should already be able to do:

• A handful of strict pull-ups
• Several kipping pull-ups
• Ideally, some kipping chest-to-bar pull-ups

𝗪𝗵𝗮𝘁 𝘆𝗼𝘂'𝗹𝗹 𝗹𝗲𝗮𝗿𝗻:

• How to transition from pull-ups to bar muscle-ups
• Perfecting the technique and efficiency of butterfly pull-ups
• Key progressions, drills, and mobility tips to safely and effectively achieve these skills

𝗗𝗮𝘁𝗲 & 𝗧𝗶𝗺𝗲:
🗓️ 𝗦𝘂𝗻𝗱𝗮𝘆 𝟲𝘁𝗵 𝗢𝗰𝘁𝗼𝗯𝗲𝗿
⏰ 𝟭𝟮:𝟬𝟬𝗽𝗺 - 𝟮:𝟯𝟬𝗽𝗺

𝗟𝗼𝗰𝗮𝘁𝗶𝗼𝗻:
📍 𝗕𝗮𝘀𝗲𝗙𝗶𝘁𝗻𝗲𝘀𝘀 & 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁, 𝗘𝗮𝘀𝘁 𝗞𝗶𝗹𝗯𝗿𝗶𝗱𝗲

Limited spots available! Don’t miss out on this chance to level up your gymnastics game. Sign up now by commenting below, or using the link in bio!

The last block of Gymnastics Club is starting soon 📅

If you’re struggling to get the hang of the most common CrossFit gymnastics movements - like kip swings, toes to bar, pull-ups, handstand push-ups etc - or you just can’t seem to link more than a few good reps - this is for you!

Suitable for beginners and the more advanced - the 6 weeks of training will ensure you get to grips with techniques, gain knowledge of the strength and mobility training required, and improve your overall gymnastic capacity and ability.

- 1hr coach led session every week for 6 weeks
- 12 x programmed sessions (to work on what you’ve learned)
- follow on programmes to continue with progression

If you want those first reps in the bag by the end of the year, don’t miss it!

Message me for any more info, or use the link in my bio to sign-up.

Thursday thoughts 🤔

Few things…

First of all ☝🏼 at the root of all hanging gymnastic movements is your attachment to the bar itself AKA your grip!

At the end of the day…nothing else you can do matters if you can’t hold on long enough, or grip well enough to apply and transfer force to the bar!

Secondly ✌🏼 our arms are attached by THE most mobile joint in our bodies - our shoulder! It can move in more directions than any other joint, increasing the overall risk of injury.

It’s also worth noting, that our arms are naturally nowhere near as strong as our legs when it comes to fully supporting and propelling our full body weight 😱

So what should we do?

Things we should maybe consider:

1 - work on our grip and shoulder strength by actually hanging from the bar for extended periods of time in various grip positions (overhand/underhand/one hand/false grip etc).

2 - develop our gymnastic skills in the order of strict, kipping and then butterfly to ensure our shoulders are strong enough to endure the load and force they need to handle before throwing them into an unstable and uncontrollable situation

3 - practice our gymnastics movements WITHOUT GRIPS 🤯 I can sense the people reading this saying “that’s stupid, my hands will rip”.
Grips are there for us to perform high volume gymnastics movements with less chance of ripping the skin on our hands, and aiding in our ability to grip onto the bar. * AIDING * as in provide additional support, not do the whole job.

Get to know what your hands can do and then toughen them up by going ba****ck once in a while. Your long term gymnastics abilities will thank you for it!

If you want to more about how to improve your gymnastic skills, get in touch

Snaps of some of the most stunning sights in Rhodes ❤️

Congrats to these two taking on comp yesterday!

They were both amazing, with some PB lifts and epic sends on workouts.

They made it to the final and came away with a 4th place finish in a big group 🤩

next 👀

and

The 6 Week Pull Up Program is now live

Follow the link in the bio to get yours now!

It’s a simple to use program through .app and you can to work as soon as you’re ready

Tag us and let us know how you get on! 💪🏼