Calendar

«  
  »
M T W T F S S
 
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

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

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. Then I also remembered I wanted to play around (a teeny tiny bit) with a 24Kg kettlebell in preparation for the Iron Maiden Challenge, and then I also wanted to get used to the neat TRX my partner in Bootcamp leading gave me for Christmas. Ooo and look at this awesome tree I am using for the TRX... what a great branch for pull ups! I think you can see where this is going, right? Yeah, DOWNHILL. Here's what happened (don't try this at home, or if you do, don't hold me responsible):

Joint Mobility Warmup

  • 50 Swings 12Kg kettlebell
  • pistols - 1 per side 24Kg Kettlebell(ugly but its still there), 4 per side 12Kg
  • 1 Pull up each side with assisted 1 arm negative (two fingers other hand)
  • 50 Swings, 12Kg Kettlebell (did 25/25)
  • Clean and Press 1 per side 24Kg (push-pressed then regular negative) then 10 Clean/Press per side 12Kg
  • 5 Pull Ups per side, No thumbs, One hand on top of the other (this was neat and I will do that again!)
  • 50 Swings 12Kg Kettlebell (30/20)
  • Two sets of 10 TRX Atomic Pushups
  • 50 Swings 12Kg Kettlebell
  • TRX one-arm mid-row 2 sets of 10
  • 5 Pull Ups per side, No thumbs, One hand on top of the other
  • 50 Swings 12Kg Kettlebell
  • Goblet Squats 24Kg Kettlebell (really focusing on "pulling myself down") 3 sets of 5
  • 50 Swings 12Kg Kettlebell (25/25)
  • TRX One Leg Plank 30 seconds each leg (darn near puked!)
  • 50 Swings 12Kg Kettlebell (25/25)

 

Yeah that was a little nutty.... but it was fun.... Program MINIMUM happening tomorrow, that's for sure....

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

Get started today, RIGHT NOW:

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

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

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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.