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GiryaGirl.com Podcast

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A Workout Adjusted for Chaos - and More Praise for Code Name Indestructible

I've been chatting with Mike Krivka, lately about his awesome eBook Code Name: Indestructible. If you've been wondering if Code Name: Indestructible is for you or not, I've made a simple Venn diagram for you that should clear up any confusion.   Those of you who happen to meet all three conditions, then seriously... buy it before you end up like that guy in the classic David Cronenberg movie Scanners...

With that in mind, I prepared one of the workouts in the book to the unique circumstances and abilites of our local kettlebell small group class.  Unique circumstances meaning... it was raining on and off so we couldn't be in our usual gorgeous outdoor location, plus the fact that everyone is working to up their pull up reps.  Doing multiple rounds of a combination that included 5 strict pull ups wasn't going to fly with them just yet, so here's what happened.   Stay tuned at the end of the workout for the version I did at home after their class.
We started out with our usual Primal Move warm up (with option of standing Joint Mobility), then went right into a little bodyweight combination:
  • A controlled flip from "crab walk" position got us ready for push ups, we did 4 spiderman push ups (2 per side) before
  • walking our hands back to a low "frog" squat and performing 10 bodyweight squats.
  • at the bottom of the last squat, we put our hands forward and practiced a crow stand then
  • walked back to the crab walk position, where we carefully touched opposite hand to opposite foot (on top, not underneith?! is that even possible!?) 10 times total, then started back at the beginning -- repeated this whole sequence 3 times for a nice warm up

Next was our modified for circumstances and abilities version of the Code Name: Indestructible workout  (grab a moderate kettlebell or a small collection of 'em  We had multiples of the following sizes available: 20kg, 16kg, 14kg, 12kg):

21 Minutes total - as many rounds which can be performed with accurate and safe form resting with necessary.  (my small group is well trained at this point to know their limits, couldn't be more proud of them for this... the changes and progress they've made has been a little bit staggering)

After a brief active rest and water break we worked on bridges, neck bridges, handstands with the wall.   Finally ending with more Joint Mobility.

When I got home, I did a version of the workout adjusted for my abilities and indoor circumstances:

21 minutes of....

  • 5 Incredibly strict dead hang with pause at top&bottom pull ups
  • 5 Heavy kettlebell goblet squats
  • 5 Push ups with feet raised (toes up on couch*)
  • 5 Moderately heavy kettlebell snatches per side

Followed by some free form Primal Move explorations, bridging practice etc.

*Said couch is "Danish Modern" and kinda low...

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

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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


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Thrive Market awesome offer!

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