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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

A Challenging Workout For A Time Of Less Thinking

Zach Even-Esh Book and Warmup

There's a lot more to write and a lot more adventures to share, but I wanted to put this little workout here to tide you over.  It's an appropriate interlude since it was designed to help out on a day when I figured that at least one member of the kettlebell small group (including myself) would be experiencing or approaching "decision fatigue".  It's just that kind of week, so when I get that feeling its time to stack the deck in the favor of good outcomes and default situations of an optimal nature.  Also wanted to choose something that would "self-scale" to everyone's abilites and energy levels.  Since the people showing up all really know what they're doing, I can count on them to know when to really dive in, and when to back off.  This workout allows for that nicely.  This sort of workout was originally inspired by some of the workouts Mike Krivka has in Code Name: Indestructible some of which are smart/sane versions of AMRAP (as many rounds as possible) workouts.

Intermediate to Advanced Kettlebell Circuit Workout From Favorite Moves!

Kettlebell favorites workoutAfter a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.

With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that this kettlebell workout clearly isn't for everyone--as written.  Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand kettlebell swings, thirty seconds rest for the five minutes.

As for the circuit itself, the kettlebell deadlifts can of course be done with any weight kettlebell you have handy which is appropriate.  Also, instead of archer push ups from Convict Conditioning, you can choose whichever push up variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 push up reps per round).

This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of kettlebell favorites.  Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 kettlebell snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal.  In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the SSST workouts we had been trying earlier this year. 

A Challenging But Oddly Stress-Relieving Workout

The Encyclopedia of Underground Strength and Conditioning by Zach Even-EshThis fun challenge I wrote up for a friend and I became a neat strength endurance challenge of the "accidental cardio" variety (in places).  I've been gearing up for Zach Even-Esh's Underground Strength Coach workshop in Orlando, and essentially using that as an excuse to come up with more "General preparedness" workouts inspired by his book the Encyclopedia of Underground Strength and Conditioning.  Not to go too far into this next subject, but as a lot of these sort of workshops are usually attended by a bunch of guys, I make it my personal responsibility to be super prepared as to not be needing any special treatment.   I take great pride in that sort of thing and NEVER want to be the reason that a workshop is slowed down. Gotta be able "to hang" as "they" say. Right?

So Much Excitement, So much To Share! (and a Kettlebell Workout)

First off, if you haven't already checked it out,  Explosive Calisthenics (sometimes referred to by enthusiasts and superfans as Convict Conditioning Vol 3) is now out in both paperback and eBook form! While the eBook might be convenient in some ways, like the fact that you wouldn't need to wait on or pay for shipping, the paperback is just really a while lot of fun.  It's a full color large format book just like the original Convict Conditioning, and Vol 2 and chock full of inspiring photos of the progressions to some of the most impressive bodyweight skills on the planet... including several that scare the heck out of me (back flip, front flip!).  No disrespect to anyone, but the back flip and front flip guys probably impress me the most out of anyone pictured in the book.  You'll even find a couple of photos of some people in there you may recognize as well! But as we all know, while the photos may be cool, the info is what we're after and that is in this book by the TRUCKLOAD!

The other fun item to share today is an article and bodyweight workout featured in Experience Life Magazine - Jen Sinkler wrote the article and she quotes the Kavadlo bros and myself in it - AND there's a bodyweight workout with little pictures that you can do this weekend.  (Let me know how it goes).

Barbarian Track Day - Another Silly Sounding But Challenging Workout

Silly faux heroic pose with very awesome Stronger Grip MaceThe photo at the left here is my silly attempt at a heroic pose with a very serious piece of exercise equipment from Ryan Pitts of StrongerGrip.com He makes some incredible stuff of fantastic craftsmanship, which if you haven't checked it out, please do so. This exercise mace is down right formidable and while I've gotten better with it (with weight added in the globe) it always manages to keep me on my toes.

It was time for another challenge, so I wrote up a particularly interesting one, and participated in it as well. Self-scaling elements and variations included (these are always in my notebooks where these ideas get scrawled then tested on real human beings before getting shared here).

Won't deny it, I'm not a fan of running, even though I've been told that I'm pretty ok at it, and that I'm reasonably fast.  I do like to sprint on occasion and just go all out for a short period of time, preferably up hill.  At that point its more of an act of defiance than an athletic feat.  Also, at any given time I like to know that I can go and keep going very fast for at least 1/4 mile at a time, far enough to get to or away from something (zombies? regrettable live music?) if necessary.

Like most "track day" challenges this is something only done occasionally, and may or may not fit into the larger "plan" other than as a benchmark or casual assessment. 

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