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RKC Classic Kettlebells

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A mish-mash workout with a good friend

A good friend of mine, and fellow kettlebell enthusiast joined me today for a lunchtime workout.  She has taken a new job which requires a LOT of heavy lifting (of people) in a medical setting - and had missed some heavy kettlebell lifting, as well as some intense cardio.   Here's what we did:


Short-style "Das Kettle"

1 Get Up each side

10 2 hand swings

1 clean, 5 presses on the right side, 1 clean, 5 presses on the left side

1 clean, 5 front squats on the right side, 1 clean 5 front squats left side (or 10 goblet squats)

5 snatches each side

Do this with your lightest bell, then move up, and up, then up again if you can.  For example here's what we did:

A 300 workout...

After the movie 300 came out there was a lot of buzz in various magazines, blogs etc. about the 300 Workout which the cast of the movie was purported to have used to get in marvelous shape.   Rumors formed, theories abounded blah blah blah.   At the end of it, a lot of people were inspired to make up their own workout of 300 reps... and today I came up with one myself.   Adapted from one I saw online while clicking around... I changed out several of the exercises to make it more kettlebell focused.

Do three rounds as quickly (BUT SAFELY) as possible, resting when needed (keep MOVING during rest-taking... your heart will thank you).

Chocolate-y Pecan Date Coconut Treats

Amazingly tempting treat that will keep you going under extreme circumstances (like the RKC Certification Workshop). These can also help you make friends if you share them.

RKC Orlando 2010 Recap Part Two: Friday part 1

Friday morning began at a merciful 8:15am with many of us piling onto the shuttle bus to the Disney's ESPN Wide World of Sports complex.   I just kept thinking... how my P.E. teachers from the past would really get a laugh out of ME doing something like this - I was never a "sports" person by any stretch of the imagination, and usually last to be picked for kick ball.    Then there was the whole issue of the black socks thing... but that's another story...


What do you wish you'd brought, done, known etc, before the RKC Weekend???

Last night I tweeted, twittered, whatever you call it, a question to my fellow kettlebell maniac friends, a group which includes MANY people who are RKC certified.   Since I've read a good deal about what people bring to the RKC, and what they think they need etc, I thought I'd ask:


Hey RKCs! What do you wish you had known/done/brought with you to the #RKC certification weekend??? #kettlebell #certification


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 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...


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!

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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

(Audible Listening)
33 Strategies of War Robert Greene

Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

25% Off First Order + Free Shipping!

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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.