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Hyperwear weight vests, sandbells, steel bells
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What Does $94 Get You At Lake Meadow Farms?

Hurrah for Duck Eggs!
Did I mention I really REALLY like duck eggs?

Had WAAAAAAAY too much fun this morning at Lake Meadow Farms here in Central Florida.   They had twelve adorable baby goats running around that we had a good laugh at before going in to do some serious food shopping.  Not to mention there was also an adult goat who REALLY REALLY wanted to be on Instagram, even though she did have her moment of fame, it wasn't enough and she actually smacked one of those cute little baby goats out of the way! (glad they're tough at any age... geez)

PCC Workshop Recap, BIG News for Fitness Professionals, and...MOBILE!

PCC Encinitas Group PhotoWhere to start?! There's a LOT going on...

FIRST, last weekend was the Encinitas PCC Workshop, which was FANTASTIC.

Al Kavadlo asked me to do the experience write up for it on the PCC Blog, so click here to read all about it and see some incredibly inspiring photos too!


The House Always Wins... A Bodyweight Workout At Home

The House Always Wins Poker Chips Workout - GiryaGirl.com

Used to be ashamed of this, but after hearing that some other very esteemed top instructors also had the same problem I've gotten over it.  And that's an ability to coach and count at the same time.  Seeing that the coaching part is more important, I decided to add a couple sets of poker chips to my collection of workout items.  One is this very simple plastic box of 100 chips which occasionally comes out to the park with us to help keep track of how many rounds we've done in a circuit, or if there's a "do at least x number of single presses on your own time during today's session" challenge of 10-20 chips per person.

I had a late conference call again last night, and while I hoped it wouldn't go long, you never know with these things.  Leading up to the call I needed to get a number of things accomplished.  One was that I really wanted to work on some specific bodyweight progressions to make sure they were solid for the upcoming PCC.  The version of the "Poker Chip Workout" I did last night was a little different than the one you see on the picture, but accomplished what I needed nicely (I practiced more variations of the items listed, adding in a couple of one arm push ups, things like that...) During the time between some of the more max-effort items, I managed to finish up some small household chores too - getting more done in the same time.  Can't always do that with the more focused, timed, or high intensity workouts, but it works great for bodyweight strength challenges.

A GiryaGirlTV YouTube Trailer, Last Night's Workout, and What's on the Horizon!

Have been getting some very fun feedback on this first foray into "iMovie Movie Trailers". Decided to finally start making my YouTube channel a little cooler, starting with it's own little movie trailer below:

Powers of the Get-Up, One HAND Pull Up Tips Via Video, American Ninja Warrior Application Turned In, and Upcoming Adventures

One Hand Pull Up Demo

First off, I want to introduce Sebastian Müller, RKC Team Leader over in Germany.  I was able to meet him at the 2013 PCC in Sweden (which was so epic that we are all still talking about it...).  Anyway, Sebastian has some absolutely great ideas about training, and this most recent he has contributed to the RKC Blog is certainly no exception!  While the kettlebell get-up is both loved and hated (and some people even oscillate between these two feelings DURING the exercise!) it's power and teaching potential cannot be denied.  If you are a beginner and a get-up hater, then take a few steps back and just work on the component parts of it.  Seriously -- taken as all 7 steps together, as a beginner a few years ago I was totally bewildered and overwhelmed by it.  Now? I can do them in my sleep (well ok I can do them before that necessary jolt of morning espresso).

The value of really learning and honing the get up is spelled out in detail here in Sebastian's article:
Five Things The Turkish Get-Up Teaches You About Life

So... you may have noticed (I hope) that I do not participate in the YouTube program of making $ from commercials on my videos.  Instead I've always opted to leave you useful product links in the video descriptions, mention products and things that I like in the videos which I may also be promoting in some capacity.  I only promote things I think are cool and that you will probably enjoy too.  SO you can look forward to NOT having to see some boring mainstream tv type commercial before any of my videos EVER.

Kettlebell Goddess Workout DVD

eBooks from Dragon Door

Get started today, RIGHT NOW:

BRAND NEW: Master the Kettlebell by Master RKC Max Shank

Master The Kettlebell: How to Develop High-Level Skills in Movement, Power Generation and Strength—Using the World’s Single Best Tool for the Job by Master RKC, Max Shank.

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE! (ebook version on sale for $14.95 until September 5th, paperback version is coming soon.)

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Ready for the Neuro-Grip Push-Up Challenge?!?

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These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!!

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