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RKC Classic Kettlebells

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The "Check In" Kettlebell and Bodyweight Workout... and an Introduction to Hylete!

It was time for a benchmark workout yet again.  Small group had been working very hard over the past few weeks.  We've been working out indoors in airconditioned comfort these days and the concern was raised that maybe we were losing our edge.  I am proud to say that we most certainly aren't.  But now we know that the extreme sweat earned is actually earned... not from the oppressive swamplike Florida heat, but from what we're doing--with the added benefit of us being safe from heat and mosquito-related health risks this summer (which as we all know means 10 out of 12 months per year in Florida).   This benchmark workout is not something to necessarily be done for time but more of seeing how we're doing in terms of form, which kettlebells we find ourselves using, and what kind of breaks we need to take in order to maintain peak form.

Here's what we did:

Primal Move Warm Up, The Convict Conditioning Vol2 Trifecta, a little practice with crow and/or headstands then:

  • 20 2-hand kettlebell swings
  • 10 get-ups (alternating sides)
  • 5 kettlebell military presses per side (as heavy as you think you can do 5 GOOD reps on both sides)
  • 8 kettlebell rows per side (same weight guide as presses above... what's the heaviest can you do 8 GOOD reps with?)
  • 10 Pull-ups (dead hang or Aussie, break into sets if necessary)
  • 50 kettlebell swings (single hand alternating or 2 hand -- your choice!)
  • 20 PER SIDE kettlebell front squats (hahaha!)
  • 50 kettlebell swings (single hand alternating or 2 hand -- your choice!)

Then after we caught our breath, we did three rounds of the following for fun:
30 seconds on, 15 seconds rest/transition:

Finally we did a Primal Move cool down, the Trifecta again, AND checked to see how our balance held up with just a little bit of crow stand practice.

It's also the last page in the infamous red Moleskine notebook... at some point when I started that little book of workouts I thought of making it into some sort of prize, not sure yet, because its difficult to read my bad handwriting... hmmm.

In other news, I recently ordered some very fun items from Hylete, and they just arrived.  here's another goofy "unpacking" video.   If you like what you see, check out and get 25% off your first order with this discount code: giryagirl25  You'll also get 20% off for life too!

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

eBooks from Dragon Door

Get started today, RIGHT NOW:

Girya Girl Shirts!

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...


Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!

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

Need MORE?

NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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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

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!

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.