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RKC Classic Kettlebells

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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

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

My Not-So-Secret Secret Workout Protocol...

Not always a big fan of crowds, so when my neighborhood gets overrun with partiers I usually end up hunkering down and getting a lot of work done. The cost of this is at some point I need to really jump around and burn off some extra energy. Since I’ve been developing recipes I wanted to work up a good appetite to try them too.

This past week I had the opportunity to teach a very cool lady (out of town) how to use the DVRT system and Ultimate Sandbags, and of course this got me even more excited about them in the process. I could tell she would have REALLY liked to have bought one or both of them from me that day, but NOPE MINE MINE MINE!!! Besides, they’re both set up for “learning” right now, being not-so-sloshily filled with (glorious smelling) Thai jasmine rice (it was on sale in 50lb bags…). Readers of this blog probably already figured out I don’t eat much (if any) grain, but I will admit to the occasional sushi rice and if it’s been a particularly crazy day (or a workshop) I will eat at least half of whatever Thai jasmine rice is brave enough to sit on a plate with meat and veggies. It’s mainly the smell though.


 

A Sunday Funday Workout Outdoors with Kettlebells, Ultimate Sandbags, and a NEW? Ab exercise (with Video)

After doing a whole lot of computer-based work this past weekend, on it was time to catch up with a little Sunday Funday type workout.   It was going to be fairly advanced, but that's not a bad thing...

After a Primal Move warmup we got right into it by setting a timer for 5 minutes and grabbing the appropriate kettlebell for the RKC kettlebell snatch test-- 100 snatches in 5 minutes... check out the particulars for the updated RKC testing requirements.  It's fun to remember years ago being really nervous about the test, and thinking about how much steady progress I've made since then, even when I weighed into the smallest class, I would completely stress out about the test using the 12kg.  That's not to say that the test is not formidable in any way, because it is... a hand switch could go wrong, or nerves could get you, it's always best to be prepared, and not to underestimate it, but it no longer freaks me out like it used to.   It's also good to know that I can do it with the correct kettlebell for my weight class now (14kg) as essentially an--admittedly intense--"warm up".

Following that exercise in sweat (this is Florida after all) we got out the Ultimate Sandbags and worked through some basics with the somewhat light "Power" bags to get in the right frame of mind:

Kettlebell Circuit Workout - Kinda Oldschool Style

This past Thursday we revisted a new version of an older workout on this site.  In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc.  Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of GiryaGirl.com ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak.

Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets.  How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group.   This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored).  This workout does well with 2 kettlebells, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and goblet squats... 

The "Check In" Kettlebell and Bodyweight Workout... and an Introduction to Hylete!

It was time for a benchmark workout yet again.  Small group had been working very hard over the past few weeks.  We've been working out indoors in airconditioned comfort these days and the concern was raised that maybe we were losing our edge.  I am proud to say that we most certainly aren't.  But now we know that the extreme sweat earned is actually earned...

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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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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!

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