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2015 Black Friday Awesome Deals Guide!

Hurrah!!! Black Friday is Here once again!  And as some of you have already read on Facebook, I've begun some shopping of my own (but did leave you plenty of goodies out there, so no worries.  Here's the guide to this year's best deals right now (in my humble opinion)...

Black Friday Bonanza 2015

First off... HELLO! 25% off of Dragon Door Kettlebells when you use the code "BFSALE" during check out!  That goes from the teeny 10lb kettlebell all the way up to the brand new 60kg kettlebell that weighs as much as me!  Go over there and get the tools to change your life!!!

Kettlebell Workout: The Short Stack, and a New Book From Danny Kavadlo

So... I hate to admit this, but back in the day (mid-late 90s) many of us would enjoy a post-club trip to the ol' IHOP.  My standard food order was the "Short Stack" which wasn't a completely obscene number of pancakes.  They'd still sit like rocks, but it was a good time with friends that mattered most at that time.  You may be amused to find out that I was never too keen on sweets and would usually just add butter and no syrup to my pancakes, a habit that persisted for several years until I just stopped eating pancakes all together.  I just feel better avoiding those kinds of meals. But anyway.  I wanted you to know the origin of this workout name!  The Short Stack!  The other HUGE (and more important) influence for this sequence was a workout I recently saw from Senior RKC Chris Holder.

Depending on where you are with your fitness level (or stress level that day!) be smart when choosing your kettlebell for this one.  I went with the kettlebell I would use for my weight class for the RKC kettlebell snatch test (14kg), but you may wish to use one above or below your chosen kettlebell.  The next time I do this one, I will be challenging myself with either the 16kg or maybe even the 18kg! WOOHOO!

The Short Stack Kettlebell Workout

It goes without saying that doing a great mobility warm up and cooldown sequence is always a good thing.

Monkey Bar Monday - Exploring Bar Hangs For Time [Video]

There's a very cool (and very recommended) progression in Convict Conditioning Vol 2 all about hanging from one or two arms (along with towel hangs which are amazingly challenging) to develop grip strength, and I've been doing bar hangs at home about every other day usually for a minute or more. Current PR is 1 minute 30 seconds, and while I could have gone a little longer, I had a lot of typing to do that day and didn't want to risk it. As it was, my fingers were still a little numb after that session. A really fun way to get more time on the bar than you may thing is possible is to challenge a training partner (who is fairly well-matched in ability) to a hang contest. Sometimes a few of us will see who can stay in crow longest, etc. too, and with enough rest and finger stretching you could even have both of these "grudge matches" in the same session. Definitely make sure your wrists and fingers are warmed up for both the hangs and the crows though, and it's also a great idea to repeat gentle wrist and finger mobility and stretching throughout a session like that!

Coconut Milk Chicken and Zucchini Noodle Alfredo

coconut milk chicken zucchini noodle alfredoPLEASE NOTE this is an estimated recipe as I just came up with it this afternoon, and will make it again so I can record the exact measurements for you. However, because I have taunted so many of you via text and on Instagram today with the photo you see to the left, I felt obligated to put the estimated version here for those who wish to try their hand (and if they come up with a nice variation, if they would please share it in the comments section below!)

Ask GiryaGirl: A Kettlebell Technique Get-Up PET PEEVE and How to Fix It...

How to fix a kettlebell technique problem with the get-up

First of all, before anyone thinks I'm about to get all preachy over here about the get-up, let's get some things straight... many years ago before even training with an RKC instructor (I had a hard time finding one at the time) I tried to teach myself the get-up.  And I really wish that I had video of that to show you, because I would somehow end up facing the opposite direction by the time I got back to the floor!  At the time that's not what I wanted to do, but now I want to figure out a safe/legit way to do that and use it in a kind of flowing kettlebell circuit etc.  I love to put those things together.  The point of that story is, that until I did really begin to seriously train with an instructor (and start to prepare for my first RKC workshop) I DID NOT LIKE the get-up!  It was frustrating, complex, seemingly illogical, gaaahh!  Seven parts?! WHAT?!?!

Fortunately, breaking it down into its component parts solved a lot of problems, and even today I love to use the individual portions of the get-up along with the full get-up in workouts.  Working on those small but powerful chunks one at a time--and their transitions can add a cool variety to your workout as well as strengthen your understanding and enjoyment of the full on regulation get-up. Good times!!!

Q: Should my straight leg pop up/fly up/etc. during the first part of the Turkish get-up?
A: NOOOOOOOOOOOOOO! And here's a video about why and how to fix it!

Read the RKC Blog post by Master RKC Dan John referenced in the video here.
Register for an upcoming HKC (Hardstyle Kettlebell Certification) workshop
Register for the February 2016 RKC taught by Dan John in San Jose, California!

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)


Kettlebell Goddess Workout DVD

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Official shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...


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100+ Workouts!

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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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What I'm Reading

(including but not limited to)
1. *A Short History of Nearly Everything by Bill Bryson
2. Strong Medicine Dr. Chris Hardy and Marty Gallagher
3. The Spiritual Journey of Joseph L. Greenstein: The Mighty Atom Ed Spielman

(just finished)
1. The Life-Changing Magic of Tidying Up Marie Kondo
2. A Deadly Wandering Matt Richtel
3. Rings of Power Mike Gillette

Geoff Neupert's Kettlebell Burn