Cinder Shack

10/13/2026

07/21/2026

Rope flow between sets on the rings.
My favorite workout tools make a great combo. Give it a try.

07/08/2026

Time to move.

07/08/2026

Have you swung rope today??
Get out and get it done!

07/07/2026

The Twister.
2.3 lbs static weight.

As you accelerate and decelerate the rope, your muscles must overcome its inertia. This can make it feel much heavier than its actual weight.

For a 2.3 lb Twister flow rope:

* Easy flow: roughly equivalent to 3–6 lb of resistance per arm.
* Moderate flow: roughly 6–12 lb per arm.
* High-speed, explosive patterns: brief peaks of 15–25+ lb of force per arm are possible during rapid acceleration and direction changes.

07/06/2026

We have 2 versions of a 3/4 inch heavier rope. (Red and Black to the right)
They provide a bit more resistance if you are wanting a bit more of a challenge.
I’m also making a 1 & 1/2 inch Twister rope. Definitely more of a workout.

06/20/2026

Recent research suggests that fascia is much more than simple wrapping around muscles. When fascia becomes stiff, dehydrated, or restricted, it can:

* Limit normal muscle movement
* Increase tension throughout connected muscles
* Compress nerves and blood vessels
* Contribute to persistent pain and stiffness

Gentle, regular movement is one of the best long-term strategies. Rope flow involves rhythmic, circular movements that can:

* Encourage movement through multiple fascial lines
* Improve shoulder and spinal mobility
* Increase circulation to muscles and connective tissue
* Reduce stiffness after prolonged sitting
* Promote relaxation by using smooth, repetitive movements