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GiryaGirl.com Podcast

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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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Adrienne's blog

Kinda insane workout... for January 1, 2011

It started out as some kind of "oo I want to do this and this and this and this and this" workout and turned into something that reminded me of the title of this classic comedy sketch from Kids in the Hall... "I Darn Near Puked". But I didn't... so its all good, right? I was inspired by the 10,000 Swing Challenge which Lisa Shaffer started today and decided to punctuate the workout with bouts of 50 swings... using the lighter 12kg kettlebell - I figured I'd do some of these straight through, and others I'd break up into 2 sets of 25 etc.

Kettlebell Snatch, VO2 Max Protocol, Guacamole, Steak and Passing Out Face Down (RKC Saturday Part 3)

Fresh, or fresh enough back from another break, we were introduced (or rather re-introduced, since most everyone had prepared for the initial RKC snatch test) to the kettlebell snatch by RKC Team Leader Franz Snideman.  The snatch is often referred to in the RKC as the "Czar of the kettlebell lifts" - mainly because practicing this intense exercise can lead to amazing strength and endurance gains.   The snatch and Swing have done so much for me personally that its nearly hard to describe - the effect on other activities like running (people, having seen what I can do have said "I didn't know you were a runner!" I reply "uummm I'm NOT!"), jumping higher, and over all general athleticism.  Things are just...

Double Trouble Workout - short but not easy

It was finally nice outside again today, my little dog and I decided to go to the park so she could chew on toys and dig holes, and so that I could workout...

Do your joint mobility warm up exercises you hopefully learned from your RKC instructor, do 20 good two handed warm up swings with one kettlebell, then set your handy Gymboss timer for:

 

10 rounds of 30 second intervals: so that you can do the following:

Double kettlebell swings 30 seconds on, 30 seconds off (5 work sets)

For the last set, feel free to use 1 kettlebell as some kind of strange cooldown

 

Take a 1-2 minute break then restart your Gymboss and do:

Double Kettlebell Cleans 30 seconds on, 30 seconds off (5 work sets)

Presses, Pull ups, Squats and the fun of going heavier... (Saturday Part 2) Orlando RKC Recap

Following yet another strictly timed and much needed break, we came back to learn about the Press as introduced and taught by RKC Team Leader Cortez Hull.   The proper performance of a kettlebell military press is highly dependent on the quality of the clean used to get the kettlebell to the pressing (rack) position - so it was obvious as to why we had learned the clean first.  It is commonly said by RKCs that the press is only as good as the clean - and this is absolutely the case - a bad clean that throws you off balance or worse will definitely not set up a powerful (or even successful) press.   Further discussion yielded differences in grip for the press vs the jerk - in the press, the handle of the kettlebell should be parallel to the calluses as oppos

Visiting Fitcamp - a Workout for Cold (Florida) weather!

Much fun was had last night at Tim Shuman, RKCII's 6pm kettlebell Fitcamp...  first off, it was cold (which is probably laughable to people up North, but I am personally optimized for extreme heat, if it gets below 60 degrees I need a jacket), which to me is 50 Degrees F or below.   And girl genius here had ran out the door without socks on.  Fortunately I got there early and ran into the tennis pro shop... 

 

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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


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Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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