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21 Kettlebell Workouts from Master RKC Dan John, Valuable Programming Tips, and What to Do After Your HKC Workshop!

HKC logoJust a quick note here for you to check out Dan John's new post on the RKC Blog.  Basically he outlines the importance and power of the one-day HKC workshop for trainers, instructors, coaches, and yes even serious fitness enthusiasts!

Then he goes on to describe 20 days of workouts to be done after the HKC experience to really help cement the training, understanding, and to bring about some very positive physical changes too.

I can't overstate the importance of this post from Dan John and hope that you enjoy reading it and putting parts of it into practice today!

Want to attend an RKC workshop led by Master RKC Dan John? Click here to register for the San Jose RKC in February of 2016.

Exciting Stuff! New Interview with Master RKC Dan John, a Monkey Bar Monday Video, and a Free Productivity Tool!

Interview Focus!

There's always too much to talk about!  First of all, just got back from the first ever SCC (Strength Calisthenics Certification) Workshop in NYC.  The SCC is a new 1 day, jam-packed with info calisthenics workshop and certification from Dragon DoorIt's so new that there aren't new ones to sign up for yet!  Will keep you posted.  But this past weekend was a giant success and the people who showed up were just fantastic.  Here's Al Kavadlo's recap blog post so you can see some of the cool photos from the event too.

In other news, also last weekend, the brand new interview with Master RKC Dan John came out!  It was great to interview him again, especially since so much has happened since our first interview years ago.  There's a lot of great ideas, training philosophy, Dan-John-isms and of course several good chuckles in there too.  Rememeber, "Keep the goal the goal."

Monkey Bar Monday and Outdoor Flow State Fun with Slacklining

Happy ‪#‎MonkeyBarMonday‬ everyone! For some of you who have seen the preview on Instagram, here's the whole thing... including the "spiders" obstacle.

Monkey Bar Monday Playground Edition

While I am not in the least bit afraid of spiders (and at one point had about seven pet tarantulas) I am not about to just shove my hand through a spiderweb with the spider sitting in it looking right at me. HAHAHA!

Also after a hectic (but productive) week, I spent a fair amount of time slacklining. It's been a while since I have, mainly due to time and mostly due to nasty weather as rain and muddy ground is not conducive to a good time for Slacklining.

The Weekend Food Roll... Small Household Food Strategy Example

First off, in case it is not completely obvious, I really enjoy and am grateful for what I get to eat. I am also very grateful to have as few compromises as possible to deal with when buying, selecting, and preparing meals.  At this point, it is difficult for me to understand why someone would complain about "having to eat healthy" or being upset about not eating fast food or cupcakes or whatever.  While this new article on Dragon Door from Senior RKC Dr. Chris Holder is about our attitudes toward training, I think that this same approach may also work well for people struggling to make a transition towards eating better.  Please give it a read!

Small Household Strategy For Food

So... here's how I cook and also partially prepare food for the next few days all at once... without it being really much of a chore.   Please understand, that at the end of the week the simple task of cooking can be very welcome. I realize not everyone enjoys this, but if you do, and you're cooking for only 1-3 people, then this is a really easy way to get a lot done in a small amount of time (while snacking).

Video Time! Tips for Kettlebell Cleans, Presses, Snatches, and a Circuit I Did in the Driveway

Double Kettlebell Swings

Those of you who are already subscribed to the GiryaGirlTV Youtube channel may have already seen these videos when I uploaded them a few days ago...

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

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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!

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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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What I'm Reading

(including but not limited to)
1. Everybody Writes Ann Handley
2. The ARRL Ham Radio License Manual
3. Systema Manual K. Komarov

(just finished)
1. Intrinsic Excellence Rolando Garcia III
2. Deep South Paul Theroux
3. Strong Medicine Dr. Chris Hardy and Marty Gallagher

(Audible Listening)
Peak Chip Conley

(Up Next...)
Extreme Ownership J.Willink, L.Babin

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!!

  • 2 Neuro-Grips per box
  • Solid, Anodized Aeronautics-Grade Aluminum

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Geoff Neupert's Kettlebell Burn