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GiryaGirl.com Podcast

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Another Workout Inspired by Code Name: Indestructible...

Code Name: Indestructible Book CoverIn Code Name: Indestructible, one of the cool workouts that Mike created and included has a really neat rhythm to it -- Admittedly, I've been making a whole lot of little workout variations with this same pattern *click here for another*.   I've even made a little set of them for a distance client looking for some "metcon" style fun.   If you're short on time, equipment, and attention-span these can be especially useful.  As always, great form or you're done.   As Mercedes Benz says, "The best or nothing" (useful phrase for cleaning out closets as well).  The same thing applies as I say AMRASP (as many rounds as sanely possible).  Keep it safe people, injuries are things to be avoided!

Here's what we did - first we had our Primal Move warm up, and Paul Wade's awesome Trifecta (Bridge, L-sit--or variation thereof, twist-stretch).

Then because it was "cold" outside (for Florida) we did  little mini "tabata-timing-inspired" circuit to "stay warm" HAHAHA.

4 rounds of:
20 seconds kettlebell swings, 10 seconds rest
20 seconds sprawls, 10 seconds rest

That helped us get toasty enough to get rid of our sweatshirts at least.  For the next 21 minutes had us not wanting to deal with any extraneous encumberments:
Again... AMRASP for 21 minutes:

After we had a brief rest, we finished up with the backwards version of the Primal Move sequence and our beloved Trifecta.   Good times! *Mike Krivka demonstrating Sit Outs. I need to show you my version sometime as they involve this kind of funny looking "karate kid kick" thing going on and are a little slower.

**Aussie pull ups are when you're "down under" the bar -- some people call these bodyweight rows, or other various names.  The way we do them the bar is approx waist height, and we are underneath in a strict plank position, it's fun!

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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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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. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


Good Things

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.