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GiryaGirl.com Podcast

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Sloshy Times... A Workout for Kettlebells and Sloshpipe

Some of the head honchos over at Savage Race train with us, and one brought along some special gifts today. Now... these are the guys who create some of the wickedest, most mean looking mud runs around... this is NOT a race for sissies. Some of the obstacles are downright sadistic. There... I said it. Anyway if you are up for an extreme challenge, go check out their site and register for a race in your area, and train HARD in the mean time. So... a sloshpipe is a long piece of thick pvc pipe that has been sealed at both ends with a quantity of water inside. The water sloshes around inside the pipe... hence the name. So, assuming you have a 9 or 10 foot pipe that's 3", 4", 5", or 6" in diameter, you have something very very wicked to walk around with (be careful, this gets intense FAST). The sloshpipes he made were 3" and 4" and weighed only 25lbs and 40lbs approx. Not much until you consider the off balance sloshy action. We kept it basic as the use of sloshpipes were new to all of us, myself included. But what a FUN addition!

Here's what we did:

Joint Mobility warm up, some moderate kettlebell deadlifts and swings to continue warming up.

5 Rounds of:

  • 20 moderate to heavy kettlebell swings
  • 10 goblet squats (or 5/per side front squats)
  • 5 push ups (good ones!)
  • 1 nice long stroll with the sloshpipe held in the crook of the elbows at chest level ("Zercher")

Following a short break, we talked about the kettlebell high pull and how it relates to snatching, taming the arc and timing.  Then we did a little practice circuit for fun:

Then we couldn't stand it and had to play with the sloshpipes some more - experimenting with different exercises, moves, holds, and generally having a good time safely trying new things and cheering each other on.

We finished up with some Primal Move practice - really pleased at how well everyone is progressing with everything.

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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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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