Calendar

«  
  »
M T W T F S S
 
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
Stitcher: Listen to Stitcher
Direct: podcast.giryagirl.com

Good Mojo in the Dojo, a Kettlebell and Bodyweight Workout

The weather was supposed to be completely terrible - so we made plans to have the kettlebell small group class meet at the venerable martial arts hub known as East Coast Martial Arts Supply on Colonial.  This store has been there forever, and recently we've begun a very nice friendship.   Earlier in the week, I had a very fascinating intro to Systema lesson there and plan to continue training.   The place has a great feel anyway - and lots of great books, stuff, and those super simple "Kung Fu shoes" that I always seem to need to have around.   Seeing as we didn't want to splinter the nice heavy duty wood floor, I opted to stick with our lighter kettlebells, but designed a fun program that we would enjoy indoors.   Everyone brought their mats and lost their shoes (on purpose).   Arriving early, I was having a whole lot of fun using the open space to practice some of my favorite Primal Move combos and of course the rolling.   We would end up using one of the simple rolls as a transition in a later bodyweight combo. 

The feeling of this particular dojo is very good, it's a surprisingly larger space than it would first appear.  I love the vibe of a space where a whole lot of learning and mindful practice has taken place.   All ages have trained here in many many different disciplines, and today we had the honor of adding ours.   We're planning a special Saturday kettlebell seminar, watch for more details as soon as possible.  For now - here's what we did:   (brought multiple light kettlebells - 8kg, 12kg, 14kg, 16kg, and 18kg some of which are pictured above - I took that photo after moving some of the kettlebells out of the main area where we'd be doing our Primal Move warm up).  Everyone worked at their own pace - the emphasis being on form, breath and intention.  This seemed a little easier given the influence of our surroundings.

First we warmed up with Primal Move and made full use of the very fun floor. 

Next was 3 rounds of:

  • Kettlebell halo (light - mobility drill) 5 rotations in each direction
  • Kettlebell front squat: 8 right, 8 left
  • Military press 5 on the right, last rep leaving the kettlebell locked out overhead and perform 5 back lunges (think last half of the get up, step back with left foot)
  • Military press 5 on the left, last rep leaving the kettlebell locked out overhead and perform 5 back lunges (stepping back with right foot)
  • 20 kettlebell swings (2 hand or alternating 1 arm swings)

Next, we spent about 10 minutes very focused on practicing get ups - with or without weight as appropriate.

Last an unusual little bodyweight mini circuit for fun, we performed this three times at our own paces:

  • Pick a push up variation (within your ability from Convict Conditioning) and perform 5 reps
  • X-roll to skillfully turn over
  • 10 tuck-ups
  • X-roll to turn over yet again
  • 10 burpees

Finally we finished up with Primal Move - a children's karate class had arrived early and were amused and curious about our kettlebell and bodyweight drills!

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 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...

Upcoming

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

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.