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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

Stress Destroyer Workout for Kettlebell and Pull Up Bar

It'd been a "Monday" for sure, and a friend of mine was definitely up for a challenge so we headed out to the park a good bit later than originally intended, but that's ok.  I'm not opposed to occasionally (or somewhat often) working out somewhat late at night.  Hince the silly owl graphic there on the left. 

This workout was heavily influenced and inspired by Zach Even-Esh's Encyclopedia of Underground Strength and Conditioning... there was a fair amount of modifcation, but I've found that the structure of his workouts and what I'm aiming for are often very wonderfully aligned.  Besides, if you're in a situation where you don't want to (or can't) purchase much or any fitness equipment, then Zach's book is for you.  There's a whole chapter on training with ROCKS for goodness sake (I love training with weird stuff like that... and rock stacking is also fun too... but that's for another blog post). That being said it was the kind of night to go tear it up in the park a little bit, and I wanted to work on some specific things too... which will be pretty obvious below:

A Workout for Leftover Energy...

Hurrah for the great weather this past weekend!  Even though I got a lot of work done, I wanted to be sure to enjoy the outdoors a bit too.  A lot of cooking was done (new simple recipe for you this week) and if you see the recipe I posted over the weekend, you might see where some of the extra energy came from.

Having recently purchased my friend's unlocked iPhone5s, it was time to **FINALLY** do the Under Armour Armour39 assessment (because I wasn't about to run around a track during the "all out" portion while carrying an iPad). (Want to just skip to the workout? Click here instead.) I'd long sense questioned the validity of that old "220 minus age" = estimated HR max, even before the more recent info about the not-so-good science it was based on came out.  Apparently according to some scientists, HRmax can be highly individual and even among elite athletes somewhat wide ranging. 

This Workout REALLY Made Us Eat a BIG Dinner...

It was really "one of those weeks" last week and I used that as an excuse to justify shoving a sled around for what happened to be 3 days in a row (I didn't realize it until now...).  Needless to say I was feeling very good in some respects for doing that, and was as always taking dinner very seriously. One of my advanced small group members was up for an extra "partner challenge" so we did this VERY MUCH inspired by Zach Even-Esh's The Encyclopedia of Underground Strength and Conditioning circuit workout together.  It's reasonably scaleable (let me know if you'd like more specifics on that in the comment section below). 

A Workout Heavily Inspired by Zach Even-Esh's The Encyclopedia of Underground Strength and Conditioning

The Encyclopedia of Underground Strength and ConditioningAt the last minute, I ended up having a coffee break with a friend today and toted along Zach Even-Esh's brand new Encyclopedia of Underground Strength and Conditioning.  She's also an aficionado of incredibly challenging workouts and in addition to being a member of our kettlebell small group, is almost always up for a "Hey, I have this crazy workout to test, want to try it?" situation.  Like the time this past Memorial Day when we did a version of the Murph Hero WOD for fun in the park.

Getting a review copy of the book was a real treat as Zach not only shares tons of cool exercises, approaches to programming, and example workouts, he also shares his own personal story.  This is absolutely fascinating stuff, and in some weird way, makes understanding his "no rules" "underground" approach that much easier.

tl;dr take me to the workout

I'm a big fan of questioning the mainstream (a glance at the music I've collected for the past 25+ years will also attest to that). Also, many times I've been let down by "what you're supposed to do" in terms of "women's fitness".

Pushmi-Pullyu Workout for Kettlebells and Bodyweight Exercises

Pushmi-Pullyu kettlebell and bodyweight workout

This wasn't just an excuse to make a silly graphic, I promise.

Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy kettlebells, but never compromising form. 

We started with a Primal Move warm up then went through the Trifecta from Paul Wade (good stuff -- bridge, l-sit, twist). Did a quick 20 swings with a moderate sized kettlebell the proceeded with 5 rounds of this interesting combo, resting as necessary:

  • 3 dead hang pull ups immediately followed by 3 per side kettlebell military presses

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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


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10% Happier Dan Harris

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