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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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

Pull-Up Bar Rollover Tutorial, Push-Up Elbows Talk, 100 Tire Flips, plus Drone Talk!

It's been a heck of a couple of weeks! For those of you who have been keeping up over on my YouTube channel, you know I've been posting a LOT of videos lately (many of which are linked below!

One Arm Push Up

There are a few reasons for this:

1. I've been writing a LOT... mostly on a very large project (larger than usual) along with a high number of interviews for Dragon Door too! (actually go ahead and bookmark that, they get added there regularly). AND audio + written videos with all the presenters for the upcoming Health and Strength Conference this Summer.

2. Did I mention writing? Here's a pretty large push-ups tutorial post I wrote for last week's official PCC Blog! We get this question at EVERY PCC, so check out the answers (and lots of photos/examples), and while this tip is great for beginners, it applies to everyone and is one of the key components of getting the more advanced moves down the line.  There's a reason you see the photo of me doing a one arm psuh up... it's because I can do them, because I follow the info in the post (and practice a lot... and eat a lot of high quality protein).

3. There are a couple of great video apps on my phone that make video creation, simple edits and sharing super duper easy.  So easy in fact that I am shooting them more often and getting things right enough on one take... then uploading while onto the next task or errand.

So let's get started!  First, here's a VERY simple tutorial for the bar rollover. I used to do these as a kid with near to no effort.  Hint: the slower you do them, the harder they are.  I did these slowly so you could see what's happening, but even then it's not too difficult. Believe it or not, there are some tutorials online that make this simple move into something really difficult and tedious.  If you can do at least 3-5 honest to goodness dead hang pullups, and at least 1-2 dead hang straight leg raises (hip height or higher) then you can do this... NO PROBLEMO! :) Don't be fooled, once you have that requisite level of strength, then the rollover is NOT A STRENGTH MOVE unless you do it in super slow motion or something for reps.

I'd eaten too many things I didn't really want to eat and I was seriously peopled-out (true INTJ introvert here, not like what's described on viral clickbait websites). Deciding to try and flip my approx. 350lb tire 100 times was the right thing to do. It was a lot of fun.  Normally, if I include tire flips in a workout its in sets of 4 with heavy kettlebell swings in between or as part of a circuit.  I had never attempted this many in one session, but it was a good use of 30mins. Afterwards I may have eaten half of the contents of the fridge:

Since outdoor activities are a lot of fun, I've been working on my drone flying skills, that's been a great challenge and break from the usual.  You can look for some of my drone and 3d-printer related posts.

In case you haven't already go ahead and subscribe to my Youtube Channel. I don't use those lame in-video ads... its just pure content and more than a few laughs along the way!

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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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!

 

 

 

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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


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.