We ran the vote. And starting Jan 5, we are doing something simple but powerful. 👉 ONE skill. ONE week. EVERY day. That is the commitment. Not intensity. Not perfect sessions. Just a daily touch. And we are going to film it and post it so we can be proud, encourage each other and get coached. 1 minute counts. 30 minutes counts. Showing up is the win. 🔁 How the weekly skill focus works Week 1 (starting Jan 5) You pick ONE skill You work on it every day for that week Short, long, messy, playful, focused. It all counts. Week 2 and beyond You get options: - Stay with the same skill and go deeper - Move to a harder progression - Switch to a brand new skill I will also give weekly suggestions so no one feels stuck or overwhelmed. This keeps things fresh without losing consistency. 🧠 What we are doing until Jan 4 We are using this thread to decide what skill YOU want to focus on. Comment below with: - The skill you want to work on OR - Say “I am not sure” and I will suggest one for you 💡 Skill ideas if you want inspiration Strength-based skills - Pull-ups or chin-ups - L-sit - Tuck front lever - Dips or straight bar support - Muscle-up progressions Technical skills - Handstand (wall or freestanding) - Handstand balance drills - Crow pose or elbow lever - Cartwheel or handstand exits - Flow transitions Mobility and movement skills - Deep squat comfort - Cossack squats - Jefferson curl control - Animal movements - Hanging and shoulder mobility You do NOT need to be “ready” for a skill. You just need to start touching it. This is how skills actually stick. Daily exposure. Low pressure. High consistency. 💬 Comment below with the ONE skill you want to work on for Week 1 Or ask for a suggestion and I will help you choose. Let’s start January with clarity, not chaos.

Hi, today I did a good 30 minutes shoulder and neck mobility I'm m realizing that I'm over training and not doing the "right" workout for me It's been snowing here for a while so at work I do a lot of mopping and vacuuming. My shoulders are taking a beating... Ihave 2 night shifts left then I'm on vacation for 9 nights, I'll take the next 4 days to do recovery sessions. It'll also give me time to plan better my workout schedule, I have the consistency but not when it comes to rest and recovery Sometimes, the hardest is admitting to myself that my body needs rest and rec overy😬

We do this kind of reflection way too rarely. It should happen more than once a year. But since today is actually Dec 31 Let’s use it properly. This is not about resolutions. Not about “new year, new me”. Write two things below 1️⃣ What are you most proud of from this year? A habit you kept. A skill you started. Showing up when motivation was low. Not quitting when it got uncomfortable. It counts. 2️⃣ What are you excited to work toward next year? One thing. Not a full life overhaul. Just a direction. This is how momentum is built. We should do this kind of check-in more often. But today is a good place to start. 💬 Drop your answers below. Let’s close the year with awareness, not pressure.

TL;DR • You can’t train strength, skills, and freedom of movement at full intensity at the same time • One goal should lead each workout — everything else supports it • Animal movements are amazing, but where you place them matters • There are 3 simple ways to add animal movements without sacrificing strength or skills A question that comes up a lot is whether things like animal movements can replace traditional strength work (for example: push-ups vs lizard walks). Short answer: it depends on your goal. Every movement style has pros and cons. The mistake most people make isn’t choosing the “wrong” exercises — it’s trying to do everything at once in the same workout. The big principle In every session, one goal leads. Everything else stays in the background. If you try to train: - Max strength - Skills - Mobility - Freedom of movement …all at full intensity in the same workout, progress slows down fast. Strength days If the goal is strength, the goal is to get stronger. That means: - Isolating the movement as much as possible - Accepting that calisthenics already involves a lot of muscles - Not turning the session into a “do everything” workout Animal movements are great, but they don’t replace focused strength work when strength is the main goal. Skills: strength vs technique Not all skills are the same. Some are strength skills (planche, front lever): • You’re failing because you’re not strong enough yet Some are technique skills (handstands): • It’s more about nervous system, balance, and mind-body connection This matters because technique skills can be practiced more often, while strength skills need smarter placement alongside strength training. Mobility & freedom of movement If your main goal is mobility and freedom of movement, then yes — animal movements can replace a lot of traditional work. Think of training like sliders that add up to 10: - Strength - Skills - Freedom of movement You might run: - 8/10 movement - 1/10 strength - 1/10 skills

Today’s skill is the Pike Handstand Hold — learning to stack shoulders and feel weight overhead. This is about position, not duration. Pick your level: - ✅ Beginner: Pike hold (feet on floor or box) - 🔄 Explorer: Higher elevation pike handstand or legs up - 🔥 Expert: Pike shoulder float ➡️ Push tall through the shoulders and keep ribs tucked. ⏱ 3–5 minutes is plenty. Quality > time. 🎥 Videos encouraged! Side angles help a lot. Post a ✅ or clip to complete Day 11 ❄️🔥