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GiryaGirl.com Podcast

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Let's Train in Austin! (2 Fitness Certifications in 1 Weekend!)

SCC and HKCLet's train together in Austin, Texas! The Dragon Door SCC (Strength Calisthenics Certification) and HKC (HardStyle Kettlebell Certification) are both coming to Austin in February 2017. You can do one or take maximum advantage--and save more $--by doing both. Hope to see you there. These two one-day workshops are great for trainers looking to upgrade their toolkit, or serious exercise enthusiasts who want to fine-tune their own training.
 

Busy Day Workout for All Of The Things!

My internet nerd friends get the reference there "all the things". Named that because well, there's mobility, calisthenics (pull-ups), kettlebells, and sandbag.  Once again, Monday was being Monday and full of all kinds of interesting business related challenges.  Still... I wasn't about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy sandbag plus kettlebell walk I had to try it. I couldn't wait one more day!  They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level....

Here's what I did:

All of the Things Workout

(For reference, for the double swings and for the one leg deadlifts--with both kettlebells because the were sitting there, I used a pair of 16kg. For the carries, I used an Ultimate Sandbag "strength" bag that weighs about 50lbs, and a 32kg (70lb) kettlebell.  Adjust to your needs--and to what you have around!)

In case my fancy graphic is difficult to read here it is in text:

Fun Calisthenics Grip Training Challenges!!

Honored to be on the PCC Blog again today! :) Grip Strength for Greater Triumphs is my 16th post over there, and it's still always exciting.  If you are visiting because of that post, then thank you very much for clicking though.  There's a video below that demonstrates a drill that I hinted about in the blog post.  It's a fun way to add a little bit extra grip and coordination challenge into a pull-up training session or a circuit.

The idea below is best if you're already able to do 5-6 solid pull-ups as the "hard part" is more jumping up and negotiating the unusual grip, and switching around.  You'll also notice that the side NOT holding on to the towel will pull harder.  If you're working toward a one arm chin up, you can also add this drill into your training (using a chin up grip) and then over time grab the towel lower and lower with one hand. It gets much more difficult VERY quickly... we could even say exponentially more difficult if you have a longer towel!

Down the Ladder Kettlebell and Bodyweight Workout

Ladders, ascending, descending make for great workout structures.  I like to use a descending ladder when going a little on the heavy side, so that each rep is super high quality every round.  The following ladder workout is a little different since each round is has some unchanging "bookends".  Each round begins with 20 kettlebell swings, and each round ends with one handstand practice attempt and hold (thanks again for those awesome handstand blocks, Kirsty Grosart!)

Down the Ladder Kettlebell and Bodyweight Workout

The fun thing about this full body combo is how much it can be altered - I chose a "medium heavy" kettlebell for the 20 swings (a 26kg I happened to have indoors already) and a medium weight for the presses and thrusters (a 16kg).  Decided to use the 26kg for the goblet squats though - and that was fun.  I could go heavier on both kettlebells, but allow for more rest between rounds, OR I could go lighter on both and challenge myself to complete the ladder with the best possible form--but in the least amount of time!  Let me know if you decide to try it, and if you make a cool modification of your own!

I warmed up with some floor mobility exercises - ankle circles, shinbox, bretzel, plow, light kettlebell armbar, and a few kettlebell halos from half kneeling.  For fun I did a couple of kettlebell getups with the 16kg then... the ladder fun began.

Low Carb Pseudo-Satay Chicken and Quick Almond Butter Dipping Sauce

Must confess... when I make this ahead, I make a little extra as a snack! It's good hot, it's good cold, it's good today, it's good tommorrow or the next day! It's good marinated for a couple hours or just thrown in the pan! I love it! :)

It's Almost Conference Time! More Info Soon!

More info soon, but there will be a lot of fun livestreams happening on Facebook and youtube!  Don't miss out! Watch this space as well as Dragon Door's Facebook Page.  I'm also going to share some fun rebroadcasts later as well.

For now, check out these fun videos I made for you earlier this week (Burpees theme is unintentional... I dunno why that happened!)

Testing Facebook Live with Neuro-Grips Exercises and Burpees!

Drone Fun (and burpees)!

Summary

Yield
4 Servings
Prep time1 hour
CategorySnacks

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 GiryaGirl.com 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!


Take me to the workouts!
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. The Life and Times of the Thunderbolt Kid Bill Bryson
2. Systema Manual K. Komarov
3. Younger Next Year Crowley & Lodge

(Just Finished)
1. Street Workout Al & Danny Kavadlo
2. Sunny's Nights Tim Sultan
3. The Road to Little Dribbling Bill Bryson


(Audible Listening)
Extreme Ownership J.Willink, L.Babin

(Up Next...)
The Men Who Stare at Goats Jon Ronson