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

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  :)

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 Ingredient Instant Pot Make-Ahead Red Chile Enchilada Sauce Chicken!

A make ahead meat so good sometimes I'll just eat it by itself! But, it's really good in taco salads, in a bake layered with veggies and cheese, or toss into paleo wraps...

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.

Strange Human Truths Unearthed by Kettlebell Training

Strange Human Truths Unearthed By Kettlebells

A really cool article came out today on DragonDoor.com from Master RKC Chris Holder. Chris has a long history as a strength and conditioning coach for collegiate athletics. He’s observed some very interesting human behavior to say the least. In his article, two short quotes immediately jogged my brain and reminded me of several odd observations from my own experience as both a kettlebell user and as an instructor. Not that any “snowflakes” read this blog, but just in case any are right now, brace yourselves, Chris pulls no punches. LOL.

“What I can tell you is that 99.999% of the population have no idea what high tension is. They think they do, but they have no relationship with intensity.”

“Do you think a thirty-something desk jockey has the slightest understanding of what it means to push? Does that guy have a handle on what it means to cramp your glutes? Has he ever needed to brace his midsection to armor for a punch or kick? Has he ever pushed himself so hard that he’s familiar with the feeling of almost blacking out?”

Many years ago, I had no idea either. And I’m not going to judge. It took training with a TOUGH RKC Instructor back in Florida to realize where “the line” was, and frankly that was really part of the “secret sauce”. Framing it another way, most people don’t understand the power and potential power they have at their disposal. Most people have NO IDEA how much more they can improve their strength, conditioning, power, and endurance.

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!

Need MORE?

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

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...