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

A Challenging Workout For A Time Of Less Thinking

Zach Even-Esh Book and Warmup

There's a lot more to write and a lot more adventures to share, but I wanted to put this little workout here to tide you over.  It's an appropriate interlude since it was designed to help out on a day when I figured that at least one member of the kettlebell small group (including myself) would be experiencing or approaching "decision fatigue".  It's just that kind of week, so when I get that feeling its time to stack the deck in the favor of good outcomes and default situations of an optimal nature.  Also wanted to choose something that would "self-scale" to everyone's abilites and energy levels.  Since the people showing up all really know what they're doing, I can count on them to know when to really dive in, and when to back off.  This workout allows for that nicely.  This sort of workout was originally inspired by some of the workouts Mike Krivka has in Code Name: Indestructible some of which are smart/sane versions of AMRAP (as many rounds as possible) workouts.

We've recently added some extra fun to our outdoor warmups too.  After going to Zach Even-Esh's Underground Strength Coach certification workshop a few weeks ago (speaking of things I want to write about asap!) we've added in an abbreviated form of his basic warmup right after our mobility drills. One of the things I loved about the workshop (and Zach's book) is how adaptable the programming is.  While the cert and book may LOOK like they're best for high school or collegiate athletes, all the programming is easily adapted and customized to any situation. It's fast, fun and has a kind of sports-team feel to it that tends to lead to some smiling and laughing... which is always a great way to start a workout I think.  The distances chosen for the moving drills will also depend on what else we're doing that day, and how much clear, obstacle-free space we have.  We also make sure to do this together so that if we look silly, we'll look silly together as a kind of bonding experience.

So after our mobility drills and the CC2 Trifecta, we started in with the following in a set short distance free of holes or tripping hazards:

  • light jog out, backwards jog back
  • side shuffle out and back
  • skip forward out, skip backwards (carefully) back
  • buttkicks out, light jog back
  • power skip out, light jog back

That's not always the order of things and sometimes more is added but that's the basic idea.

Next, I set the time for 20 minutes and set out the box of poker chips so that everyone could keep track of how many rounds they did this time--when we repeat the workout in a few months it'll be fun to see how much we've progressed.

A fun and somewhat simple challenge, but definitely a challenge.

Following a brief water break we chose a kettlebell to use for either 1 arm swings or snatches and did the next little interval routine for a total of 4 minutes:

  • 20 seconds right hand one arm swings or snatches
  • 10 seconds rest/transition
  • 20 seconds left hand one arm swings or snatches
  • 10 seconds rest/transition

Finally we ended with some pump stretches (similar to up dog, down dog) some crawling and mobility.  Good stuff!

Summary

Yield
3 Servings
SourceA GiryaGirl.com ORIGINAL!
Prep time5 minutes
CategorySide Dish

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!

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

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!

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.