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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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

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  :)

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...

Hodge Podge! Hot N Heavy Workout, a Link to 533 Photos from the PCC and 12 Seconds of Coffee Break

Super hot outside and during yesterday's "walking errands" much fun and adventure was had. Check in on my Instagram account to see some weird trees, a mutant cardboard creature and other relevant items. In other news... The PCCProgressive Calisthenics Certification Workshop Photos are LIVE!!!!! Dragon Door posted all 533 photos from the recent PCC workshop we had in St. Paul, MN -- check it all out on Facebook! And LIKE the Dragon Door page if you haven't already, lots of good things happening there. Likewise it appears the SLEEPING Dragon Door on Twitter has awoken, so follow there too!


Hot and Heavy - a Kettlebell and Bodyweight Workout... nearly rained out, but we moved it to under the building! HURRAH!!!!!

We warmed up with Primal Move then..
5 minutes of practicing alternating kettlebell get ups. 
Before scrambling to throw everything back into the big garden wagon (capacity 700lbs) and team push/pulling it. (you can skip this part if it does not rain on you.)

Everyone grabbed a heavy kettlebell and a lighter kettlebell for this circuit (example: one strong lady participant had a 22kg and a 14kg at her immediate disposal)

3 Rounds of 45 seconds on, 15 seconds rest/transition (for a slightly "easier" time 30seconds on 30 seconds rest can work too... always active moving rest.  ALWAYS)

Following a rest and a whole lot of water, and being very thankful for the bottle of natural bug repellent a local merchant (more on them soon) loaned me... we proceeded.

  • Plank rows 10/side (moderate kettlebell rowing, other hand elevated on heavy bell)
  • 12 Tuck ups
  • 12 Heavy kettlebell swings
  • Hot potato with light kettlebell, counting to 40
  • repeat twice, resting as needed -- this is on the participants "own time"

Finally we finished up with some joint mobility, handstand practice, and getting some folks closer to a 1 arm handstand for fun.  Good times!!!

Here's a snack from earlier:


As promised...  12 seconds of coffeebreak, and my fun but not so willing barista (you are a good sport, and I appreciate that) making a very fabulous iced Americano, which is something I was previously snobby about, but like now.  It was over 90 degrees out today for gosh sakes... Make sure you listen to the sound on the two videos, it's very silly.

Other goofball things that happen throughout the day - this was before they let me taste test 8 different local hot sauces (all of which were very good, and 2 of which are still in the prototype phase) Here's 12 seconds of what happens when I go on a break... Part 1: https://vine.co/v/hBQpmduMOnp Part 2: https://vine.co/v/hBQpQual6zd

*Frog hops as demonstrated by the Man of Steel himself!

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Dragon Door Hand Picked Resources for Optimal Living

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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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. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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!

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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.

eBooks from Dragon Door

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