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The Sculpture Garden Workout: Large Stone Stacking, Kettlebell Swings, Mace 10&2s, and more!

Those of you following me on social media already know I've been having a lot of fun coming up with outdoor workouts recently--and that I've found a bunch of smooth stones to play with too.  After finding a good selection of them in various weights (though I am not sure how heavy the largest one is yet, but am fairly sure it weighs a little more than I do) 100+?, 100, 60, 40, etc. I decided to make up a game-like workout that included the challenge of lifting, carrying, then stacking the stones.

Sculpture Garden kettlebell, stone stacking, and mace workout

Finding Even More Value with the Bottom-Up Kettlebell Get-Up (and a Workout)

This past Thursday the class focused on strikes. Now, it may come as a surprise to some of you, but I am not in the habit of going around and hitting people. It was an interesting psychological block to work though, which I am now thinking is very important. If I need to hit someone, I have a lot less qualms now.  Granted, I have made it 40 years without having to hit anyone, and here's hoping that continues. All the straight-wrist kettlebell training definitely kept in handy, but making the mental connection (intellectually of course it was already there) was a fun challenge.  Needless to say I decided to do more bottom-up get-ups the next day.
Bottom-up get-up and H2H kettlebell swings workout

Since I wanted to take my time with the reps, I chose a modest weight, the 10kg kettlebell. The handle is thicker than the 8kg, so there's more to grasp, but the lighter weight allowed me to go super slow. I also wanted to get my heart rate up, so I added in some swings.  Here's the simple workout I did, which could be easily scaled up or down, or done for a longer time as well.

Kettlebell Strength and Mobility Workout with a Pump Stretch Prying Cobra Demo Video!

Once again I'm working with a fairly tight schedule with hard deadlines, self-imposed deadlines, productivity goals, catching up from the move (seriously the glass doors on the cabinets need to go up TONIGHT aggh!), and I'm now taking a 1.5hr Systema class twice a week.  Needless to say I am working on reconfiguring my training.  On the plus side (BIG plus) not sharing a floor with someone's ceiling means training inside at home is now "guilt free".  Woohoo!

Pump stretch - mobility and kettlebells workout

It was Monday night and after taking Sunday off from training (other than some slacklining) I really felt the need to do SOMETHING. This is kind of a bare minimum kettlebell workout, and if you have the time and/or inclination you could absolutely run through it more than once, adding a different mobility exercise between the sets of swings. Note that I punctuated the sets of kettlebell swings with a long time favorite mobility move the "pump stretch" so popular with RKCs - its similar to an up-dog, down-dog, and I also like the "prying cobra" variation especially if it's been a day at the desk. Scroll down a little, I made a video for you too :)

So here's what I did:

EGGS! How to make amazing hardboiled eggs & how to make deviled eggs!

In case you're thinking of boiling eggs this weekend, I wanted to put these posts together for you.  Eggs are awesome anyway, so any excuse to highlight these nutritional powerhouses is a good one!  Hardboiled eggs are a favorite grab and go snack (even at the airport--look for them at the more "gourmet" snack stands and shops).  Just a little salt and pepper and they're fabulous, but if you have a few minutes, a few ingredients, and a ziplock bag, you can make some fairly fancy deviled eggs without too much effort (or cleanup). I love deviled eggs so much I even have a special plate for them now...

Easy Deviled Eggs!

Heavy Kettlebells + Fajitas... A Workout and Simple Cast Iron Skillet Fajitas Recipe

Must admit, I'm really enjoying the lower humidity and slightly cooler weather here at my new place... and even though I was very active before, being able to just go outside and work out with very little fanfare (or audience) has inspired me to do even more. I felt like going pretty heavy with things last night, and ended up surprising myself a little.

48kg Beast Kettlebell

Given that I kept seeing references to the get-up in Systema class on Tuesday--and then of course after reading Dan John's very cool article about the get-up, of course I had to feature get-ups as well. In fact I was feeling pretty energetic and decided to go a little heavy (remember, I'm only about 130lbs, so it's relative) with those too.

First off, I did my favorite basic joint mobility sequence (this is an unlisted video, and I need to make it more fancy, but you know how it goes)  and a few get-ups on both sides without any weight.

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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NYC Workouts Notebook

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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


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33 Strategies of War Robert Greene


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