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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  :)

Danny Kavadlo

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.

Post First Ever UK PCC Report, a Parallel Bars Video, and Some Silly Things Too!

Adrienne does a clutch flag with Al and Danny Kavadlo

Click here to read the PCC blog post that goes with this photo!

Those of you who were following along last Weds/Thursday on Instagram and Youtube know that the journey out to the first ever Progressive Calisthenics Certification (PCC) Workshop in the UK was a little bit.... challenging.   The weather plus "waitng on equipment" had me scrambling to get canceled flights rebooked... then rebooked again in order to make it to Newcastle, England in time to sleep at least a LITTLE before having to help lead the workshop the next day.  Fortunately even after hearing "there's nothing else we can do" several times and jumping up the chain of command food chain, "there's ALWAYS a way" prevailed and I arrived victorious (though 10 hrs behind my original scheduled arrival).   My secret to lack of jetlag: a "life of chaos" (I kinda hate routines and normality in any and every form... that and the occasional exuberant workaholic marathon--of my own freewill), sheer stubbornness, medallion status, and all carry-on luggage.

Hanging with the Kavadlo Brothers

After a recent PCC Workshop, when I was helping Al and Danny take some of their fun pictures around downtown Minneapolis, they mentioned working on a new book and collecting photos for it, and asked if I could come up at some point soon for a few.   We talked about some tentative dates etc and of course in my head, I was already setting things in order to make it happen.   If the guys want me to be in another of their awesome books, then guess what, I WILL MAKE THAT HAPPEN. 

Besides, this was going to be a chance to also check out the famous Brooklyn backyard of Danny Kavadlo--complete with the home made part-scaffolding workout rig.  This thing is famous. At one of the very first PCCs, I remember a participant waxing poetic about it and talking about how much he would like to just go hang out with them in their backyard, workout and have fun. 

Trying to remember who he was, but he was pretty obsessed (justifiably) with the cool modular design of the infamous blue bar configuration in Danny's backyard.  In all fairness, it features in videos and online tutorials quite frequently. So in honor of that guy, who if that's you, please let me know, there was NO WAY I was going to pass up a chance to hang out with Danny and Al taking photos and working out.  Besides, I wanted to get a good look at that home made rig.

Support Press In Brooklyn Backyard Calisthenics

Here's a "Support Press" which some of you will recognize as the very first step (Convict Conditioning Vol.2) towards a press flag aka "human flag" this photo also shows off that super cool hand-painted banner that Al and Danny had displayed for the afternoon.

Upcoming Progressive Calisthenics Certification (PCC) Workshops, Carry Over and Putting the "FUN" in Functional

Group Photo from the First Ever PCC in Gothenburg Sweden
 

First of all, I'm really pleased to announce that I'll be helping Al and Danny Kavadlo at two upcoming PCC Workshops!   One in April in Minneapolis, MN (there's still time for you to register... don't miss it!) and the other in one of my favorite cities in the world, NYC!   While a sizeable discount still is in effect for the NYC one, there's a limited number of spots available (even though the workshop isn't until June!) so I'd suggest that if you're interested in going, you should try to sign up asap.   Below are direct links to the workshop details/registration pages:

It's an absolute joy to help Al and Danny out at these workshops, their enthusiasm is infectious and there's always some new little game-changers I pick up from them whenever we're in the same general area.   At some point about 30 seconds into the first day of the workshop, the mind-meld happens and you'll see amusing things start to happen like Al explaining something, while Danny and I demonstrate it from 2 different angles, or from 2 different difficulties.   Many times we don't rehearse that beforehand, a

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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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