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GiryaGirl.com Podcast

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Direct: podcast.giryagirl.com

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  :)

Adrienne's blog

NYC PCC, New Battling Ropes Certification, Neuro-Grip Challenge Paperback, Pistol Squats and "Wushu" Pistol Squats

First off, there's way too much for one blog post (there's such a backlog over here that it's not even funny). The NYC PCC was last weekend at Crunch gym's flagship location in the middle of Manhattan (and next to part of the NY Marathon, too!)

NYC PCC Al Kavadlo, Danny Kavadlo, Adrienne Harvey, Julie Briggs

100 Little Things Kettlebell OODA Loop Workout, Neuro-Grip Challenge is in Paperback!

100 Little Things OODA Loop Inspired Kettlebell Workout

First off, this is going to be brief. It's one of those weeks. And with the PCC in NYC coming up this weekend I've got quite a lot of stuff to finish up before heading up there.  But I've been sitting on this OODA loop workout for too long, and want to share at least the basics of it with you. It's from a strategy portion of an upcoming project that I'm finishing, so putting it here will serve a dual purpose.

A Fast and "Foxy" EMOM Workout for Kettlebells and Bodyweight

In the course of working on a top secret special video project (hinted at the other day on social media) I've recently reintroduced the sumo squat back into my regular workout rotation. For fun, I decided to add it into this little 12 minute EMOM workout - I basically did it as a break, as there is more workout to come this evening with some skill and more max strength work. BUT I felt like doing a couple of other things first between some work tasks.

I also knew that the gray foxes might come around this time of night and I wanted to try and see them. The other day near dusk, one of my training clients and I saw one, though I didn't get a good look at it (I was watching my client after all).

Two gray foxes had the good manners to show up right in the middle of the EMOM workout, so full disclosure I did half and then pressed pause to watch the foxes run along that back of the yard where the wild persimmons are now dropping, and where I've also seen some rabbits. Makes sense that the foxes would be there since according to the NC wildlife website, they like to eat both of those things.

Two Crucial Cues for Kettlebell Swings and Rock Stacking

What in the world could rock stacking and kettlebell Swing technique possibly have in common? Turns out quite a lot... right down to some seriously specific key phrases! :)

Short On Time But Craving Power: The Joy of 10-Round Simple Workouts

This week I created two different "10 round" workouts for two different people--at two different levels and who have different sets of challenges. Then of course after seeing how well they both did, and while remembering how much fun I have with these types of things, I had to do one too!

GiryaGirl.com power workout kettlebells, tire flips, push-ups

10 round workouts are a funny thing, and I like them a lot. Completing them results in both a good use of time and a sense of accomplishment. While not everyone is ready to do them, they're great to use for intermediate to advanced students/small groups/classes. For those still building up their capacity for intensity, endurance and power generation, going for 5 rounds and then a rest before either continuing or moving on to something else can also be extremely effective.

The other day, as evidenced in the video below, I was attempting to do a couple of things. I wanted to work out but was short on time, wanted to try livestreaming from the backyard again, and really wanted to make sure I had a good appetite for dinner. A 10 round workout is fantastic for that.

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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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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!

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What I'm Reading

(Including but not limited to...)
1. Oh, Florida! Craig Pittman
2. The Cat from Hue: A Vietnam War Story John Laurence
3. On Camera Coach Karin M. Reed


(Audible Listening)
10% Happier Dan Harris

Good Things

Ready for the Neuro-Grip Push-Up Challenge?!?

Dragon Door Neuro-Grips

These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!!

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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...