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GiryaGirl.com Podcast

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The Great Outdoors... A Stacking Workout Circuit

Should issue a warning to my friends/workout partners and small group whenever I start reading about things like SEALFIT or am in the early chapters of Lone Survivor and learning all about what those guys go through in Indoc and BUD/S etc.   It warps my own sensibility in terms of "difficulty" when I push myself through a challenge.  Now, there's this terrible little voice in the back of my head saying stuff like "Tired? Seriously? You're not getting sprayed with water or covered in sand!  This is NOTHING!"  While it's definitely not NOTHING, and our intermediate/advanced circuits are nothing to sneeze at, it's a good reality check too.  A recalibration of self-awareness, some serious inspiration, and hopefully a little bit of leveling up.   Similarly it's fun to look back both as an enthusiast and as an instructor to think about how much more I can do and teach now as opposed to just a few years ago.

It's also fun to think about how long I've been able to sustain and enjoy this kind of lifestyle... and it's wonderful anti-aging effects (at least from what I can tell) on body and mind.   I've been thinking a lot about trying to find the point or the transition point where the "lifestyle" became self-sustaining, and no longer a struggle... mainly to help describe that for others.   Yesterday on a call with Helder Gomes (we were recording some podcast audio for you) we talked a little about how important it is to define and determine your reason for wanting to be fit.  This was echoing a previous conversation with a friend who was questioning her own "why" in regards to a particular type of training.

Long story short, in order to work for the long term, what you are doing and why you are doing it has to work for you.  The good news is, "what and why" are never carved in stone.   We evolve, change etc.  Never forget that changing one's mind isn't a crime... and sometimes things run their course and need to be adjusted.  It's all good in this not-so-black-and-white world of ours... especially when dealing with the multi-variable, multi-dimensional things known as the human mind and body!!! Your training is about you. Period. Life is too short to play along with someone else just because of peer pressure or fast talking.  What is the training that you love and that serves you best? Do that.   Sure, not every exercise that I personally practice is my favorite, and there are some things I have to "make" myself do, but the REASON I do them is so worthwhile to me that it isn't much of an issue at all.   Popular media doesn't necessarily encourage us to spend time in introspection, which is all the more reason to do it.  Find your "why" and find your "what." It's fun and inspiring.  

Helder talks a lot about being prepared, I agree with that concept too.  Possibly because I've heard the same refrain from my Dad (an Eagle Scout as is Helder) when I was growing up.  So yes, if I travel there's some extra items I always have with me, a couple bandaids (that came in handy recently), some antiseptic, a tiny needle/thread set, some chocolate, etc.  Nothing major, but all of these items have helped make trips easy, worry free, and more comfortable--effortlessly.  I like the idea of being "good to go" for just about anything at anytime, I won't be missing out on any adventures because I'm too tired, too weak, or unprepared in some preventable way.   That's motivating.

So with that in mind, the following circuit was created for a friend who wants to be fully ready to take advantage of an adventurous outdoor vacation where anything goes--in high altitude too.   Since we don't have hills in Florida (at least not around here) we made due with creating a small running "trail" that involved the 2 sides of a very dried up, somewhat steep retention pond.  Part of the challenge was maintaining speed while dealing with the soft, shifting, sandy ground in places, and jumping over the occasional ant hill.   Again, not something I'd do with a class... but a whole lot of fun with someone who's ready.   The circuit also involved "stacking":

After a joint mobility warm-up, some small tests to determine max # of pull-up reps we each could do (calibrating another project), and some general climbing around on things.... We took minimum rests while completing the stacking circuit below:

First Round:

  • 10/per side kettlebell snatches (RKC regulation testing weight)
  • a run down and up the weird little course (approx 60-70 yards total with twists turns and terrain changes)

Second Round:

  • 5 Pushups (your choice of variation, I did a few clapping ones at some point, some Neuro-Grip ones at another point)
  • 10/per side kettlebell snatches
  • the little run

Third Round:

  • 5 Pushups
  • 10/per side kettlebell snatches
  • the little run
  • 50 turns of the jump rope (aaggghhh the trees in the way!!)

Fourth Round:

  • 5 Pushups
  • 10/per side kettlebell snatches
  • the little run
  • 50 turns of the jump rope
  • 4/per side kettlebell front squats

Fifth Round:

  • 5 Pushups
  • 10/per side kettlebell snatches
  • the little run
  • 50 turns of the jump rope
  • 4/per side kettlebell front squats
  • 3/per side kettlebell military presses

WHEW!!!

We finished up with some various moderately heavy swings and explorations of the pressing pattern... then of course joint mobility and some surprise fresh organic watermelon!  WIN WIN!

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  :)

 

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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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