Calendar

M T W T F S S
 
 
 
 
 
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

Three Ways to Listen:
iTunes:
Stitcher: Listen to Stitcher
Direct: podcast.giryagirl.com

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  :)

Strength

Competitive Circuit Workout for Monkey Bars, Bodyweight Exercise, and Sprints

I've enjoyed variations of this little combo for a couple of years, it's always a lot of fun and can even feel a little bit like a game.  Most recently a friend and I did the workout for 10 rounds followed by a more focused strength workout.  If you have a group, you can even perform this as an interesting relay race.  No matter how many rounds you choose, be sure to record the amount of time so that you can see how you improve the next time you give it another try.

Monkey Bars, Calisthenics, Sprint Circuit Workout

Down the Ladder Kettlebell and Bodyweight Workout

Ladders, ascending, descending make for great workout structures.  I like to use a descending ladder when going a little on the heavy side, so that each rep is super high quality every round.  The following ladder workout is a little different since each round is has some unchanging "bookends".  Each round begins with 20 kettlebell swings, and each round ends with one handstand practice attempt and hold (thanks again for those awesome handstand blocks, Kirsty Grosart!)

Down the Ladder Kettlebell and Bodyweight Workout

The fun thing about this full body combo is how much it can be altered - I chose a "medium heavy" kettlebell for the 20 swings (a 26kg I happened to have indoors already) and a medium weight for the presses and thrusters (a 16kg).  Decided to use the 26kg for the goblet squats though - and that was fun.  I could go heavier on both kettlebells, but allow for more rest between rounds, OR I could go lighter on both and challenge myself to complete the ladder with the best possible form--but in the least amount of time!  Let me know if you decide to try it, and if you make a cool modification of your own!

I warmed up with some floor mobility exercises - ankle circles, shinbox, bretzel, plow, light kettlebell armbar, and a few kettlebell halos from half kneeling.  For fun I did a couple of kettlebell getups with the 16kg then... the ladder fun began.

Some Big Lessons From a Smaller Workshop--Hanging with Zach Even Esh in NJ

Decided to get out of town and have some fun, so I very recently (as in this past Saturday) met up with Amber of GiryaScope.com in Somerville, MA (Boston area) and trekked down to New Jersey to help her photograph/video one of Zach's 4 hour workshops at his decidedly underground gym.   What a fun place he has--it was about the size of the warehouse I used to have for my previous business (ecommerce/light manuf. small place) but built out in such a way that there was plenty of room for turf, kettlebells, sandbags, barbell platforms, pull up bars, seriously difficult pull up alternatives (Sorinex, you are evil for those mighty mitts thick vertical items--and it is awesome), and some fairly epic metal stall bars... and all sorts of other stuff like giant tires etc etc.   Recently I'd had the pleasure to look through Zach's upcoming book which will be coming out on Dragon Door, so I was extra jazzed to see what he was like in person and what his gym was like in real life.

A Great Excuse to Drag a Bunch of Things Out to the Park - Workout and Skill Practice

On somewhat of a lark it seemed like a fun idea to drag a variety of favorite "toys" out to the park today.  A friend met me for this challenge and I also wanted to borrow her slackline.  Because mine is SO stretchy I'd been having to hang it so high between trees that when I was jumping or falling off of it with the usual frequency it was starting to stress out my achilles tendon in that "this is why we STEP DOWN from high box jumps" way.  And I'm not about to shred up my achilles tendon when I can just borrow (and my new one is arriving tomorrow) one that we can hang lower and avoid the repetitive potentially damaging landings.  Also, over the past few months it's been a lot of fun to experiment with adding slackline into a workout given its VERY mental and neurologically challenging.  In leu of a slackline, and/or if you're not yet at the point where you can walk the full length of one without an issue (normally) then it might be a good idea to choose something like a balance beam, or other safe/gentle balance challenge.  If anything it's best to err on the side of "too easy" as this sort of thing can get surprisingly challenging depending on the rest of your circuit.

After unloading the car and making a corner of the park look like it was the domain of  very strong, very spoiled child, we began this version of our slackline workout experiment

Upcoming

Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!


Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

Need MORE?

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

eBooks from Dragon Door

Get started today, RIGHT NOW:

Girya Girl Shirts!

Official GiryaGirl.com shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...