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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  :)

workout

Whew! So Much Going On! Here's a Recipe and a Workout

Q: "When do you sleep?" A: "That's classified."

Way too excited about pink salt and kelp granules!
I was way too excited about these ingredients at 1AM while making this video...

Travel Log and Workout:Visit to NYC Part 1 - Traveling Rings--with Video, Kettlebell & Sandbag, and MORE!

It was time to get out of town... if I have to spend too much time in Florida, I get antsy and the humidity and lack of any real relief from the heat was beginning to really wear on me.  So after some clicking around and a few emails I managed to put together a little trip that would allow me to keep working some on writing and my usual business client responsibilities as well as training small groups and individuals. There's still time to register for (bodyweight, kettlebell, metcon, kettlebell and sandbag) classes if you are in the area: Momentum Fitness NYC.

Sisterhood of the Traveling Rings
Sisterhood of the Traveling Rings... please note that the impressive young gymnast on the small rings is only on the small rings because I was using the large rings... pretty amazing!

Super Scaleable Three-Move EMOM (Every Minute on the Minute) Workout for Home or Anywhere

Those of you following along on Instagram today you may have noticed at the end of one of the videos I kind of... attack a bowl of pepperment bark at Williams-Sonoma while on an otherwise innocent errand to pick up a box of Mavea water filters. Long story short, I might have had a little bit of a sugar rush when I came home, but I also wanted to get some reps in, and some small chores done too.

EMOM Workout, Every Minute On the Minute

Enter the EMOM workout... Every Minute On the Minute.  I set the interval timer to chime on the minute every minute for 30 minutes--which is a pretty ambitious time frame for an EMOM workout usually, but I had planned to keep the reps low on this one.  I did a mobility warm up and set up everything before pressing start.  Earlier today I brought up an Ultimate Sandbag "Strength" bag that is filled with about 50lbs of delicious smelling dry jasmine rice (50lb bags of Thai style jasmine rice were on sale the day that I went to the Asian market looking for a giant bag of rice).  I wanted to clean the outside of the bag anyway so why not grunge it up with some of my sweat beforehand?  Also, I love doing little combos with it.  For tonight I felt more like "doing things" than "thinking" so an EMOM workout sounded like the right idea.  FIRST, a basic ground rule: every rep must be good, if questionable reps start happening, then the game is over. 

Here's the version I did and the little video I didn't think to shoot until I was about 3/4 of the way through the workout...

Short on Time Kettlebell Workout Variations...

It's been humid... REALLY annoyingly hot and humid for this time of year.  Unfortunately I keep forgetting that. Last week a friend and I decided to go and do a favorite kettlebell challenge, the SSST (Secret Service Snatch Test) and it was so humid that it even tore up her hands which I previously thought were made of some kind of teflon material.

Quick Kettlebell Workout Ideas

As for myself, I could feel my hands start to suffer so I just took down the pace.  Stayed within the 10 minutes, but did not even nearly approach my goal of getting past 200 total snatches which I have previously done and exceeded many times. This drove me NUTS...  Fortunately the SSST was just the first 1/3 of what we were doing that day so there was plenty of time to redeem myself to myself, but it still was nagging me...

THEN I saw Phil Ross's cool post which included a neat workout structure that worked out to 200 kettlebell snatches.

Kettlebell Workout: The Short Stack, and a New Book From Danny Kavadlo

So... I hate to admit this, but back in the day (mid-late 90s) many of us would enjoy a post-club trip to the ol' IHOP.  My standard food order was the "Short Stack" which wasn't a completely obscene number of pancakes.  They'd still sit like rocks, but it was a good time with friends that mattered most at that time.  You may be amused to find out that I was never too keen on sweets and would usually just add butter and no syrup to my pancakes, a habit that persisted for several years until I just stopped eating pancakes all together.  I just feel better avoiding those kinds of meals. But anyway.  I wanted you to know the origin of this workout name!  The Short Stack!  The other HUGE (and more important) influence for this sequence was a workout I recently saw from Senior RKC Chris Holder.

Depending on where you are with your fitness level (or stress level that day!) be smart when choosing your kettlebell for this one.  I went with the kettlebell I would use for my weight class for the RKC kettlebell snatch test (14kg), but you may wish to use one above or below your chosen kettlebell.  The next time I do this one, I will be challenging myself with either the 16kg or maybe even the 18kg! WOOHOO!

The Short Stack Kettlebell Workout

It goes without saying that doing a great mobility warm up and cooldown sequence is always a good thing.

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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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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!

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What I'm Reading

(Including but not limited to...)
1. Oh, Florida! Craig Pittman
2. The Cat from Hue: A Vietnam War Story John Laurence
3. On Camera Coach Karin M. Reed


(Audible Listening)
10% Happier Dan Harris

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