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GiryaGirl.com Podcast

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kettlebell training

21 Kettlebell Workouts from Master RKC Dan John, Valuable Programming Tips, and What to Do After Your HKC Workshop!

HKC logoJust a quick note here for you to check out Dan John's new post on the RKC Blog.  Basically he outlines the importance and power of the one-day HKC workshop for trainers, instructors, coaches, and yes even serious fitness enthusiasts!

Then he goes on to describe 20 days of workouts to be done after the HKC experience to really help cement the training, understanding, and to bring about some very positive physical changes too.

I can't overstate the importance of this post from Dan John and hope that you enjoy reading it and putting parts of it into practice today!

Want to attend an RKC workshop led by Master RKC Dan John? Click here to register for the San Jose RKC in February of 2016.

Powers of the Get-Up, One HAND Pull Up Tips Via Video, American Ninja Warrior Application Turned In, and Upcoming Adventures

One Hand Pull Up Demo

First off, I want to introduce Sebastian Müller, RKC Team Leader over in Germany.  I was able to meet him at the 2013 PCC in Sweden (which was so epic that we are all still talking about it...).  Anyway, Sebastian has some absolutely great ideas about training, and this most recent he has contributed to the RKC Blog is certainly no exception!  While the kettlebell get-up is both loved and hated (and some people even oscillate between these two feelings DURING the exercise!) it's power and teaching potential cannot be denied.  If you are a beginner and a get-up hater, then take a few steps back and just work on the component parts of it.  Seriously -- taken as all 7 steps together, as a beginner a few years ago I was totally bewildered and overwhelmed by it.  Now? I can do them in my sleep (well ok I can do them before that necessary jolt of morning espresso).

The value of really learning and honing the get up is spelled out in detail here in Sebastian's article:
Five Things The Turkish Get-Up Teaches You About Life

So... you may have noticed (I hope) that I do not participate in the YouTube program of making $ from commercials on my videos.  Instead I've always opted to leave you useful product links in the video descriptions, mention products and things that I like in the videos which I may also be promoting in some capacity.  I only promote things I think are cool and that you will probably enjoy too.  SO you can look forward to NOT having to see some boring mainstream tv type commercial before any of my videos EVER.

Let's Heat Up the Gym! (a Kettlebell Workout)

Heat the gym advanced kettlebell workout from GiryaGirl.comRecently one of the most faithful attendees of our small group requested to work on stamina...

Not a problem!   Also, for Florida, since it dipped under 50 degrees (Fahrenheit) that meant everyone was running around freezing, or were gleefully wearing any and all of the "cold weather clothes" that they never get to wear.  Seriously, you would have thought a bizzard was on the way, or that the ski lodge was next door.   I understand though, unless Floridians travel at all during the winter, we don't get to wear any cold weather things.  I'm sure people with fireplaces are hastily firing them up... A much more sane approach would be to check out the workout(s) below.

This certainly raised the temperatures across the board:

We warmed up with Primal Move then timed how long it took to complete 100 kettlebell swings (participants chose their kettlebells - both chose a moderate weight).  I am proud to say that everyone was able to do it in a single set, which is always nice to see.  It also means that next time they'll want to choose something maybe a little heavier? :) HAHA.

Now for the circuit -- 5 toasty rounds of:

The Power of Working on the Kettlebell Basics, a Workout and a Video (mostly about food)

Before leaving for NJ/NY last week to train with Master RKC Phil Ross, I wanted to make sure to make the absolute most of the training time up there, so over the past few weeks I had ramped up both my strength endurance activities, as well as generally the high intensity cardio (heavy swings, sprawls*, Ultimate Sandbag drills like rotational lunges, and things that nearly have me falling on my face like a whole bunch of kettlebell snatches then a quick lap around a track x4 etc).

GiryaGirl Newsletter - 2012 Edition!

A lot has been happening in a very short period of time - but that's exciting - I hope that your 2012 is off to a great start, and that you're still speeding ahead to your goals and keeping up with the challenges of the new year.  Here's a little of what's been going on recently -

 

GiryaGirl.com and twitter friend, Tracy shares her experience with kettlebells, weight loss and the 21 Day Kettlebell Swing Challenge.   She isn't a trainer or fitness pro - but has still achieved amazing results with kettlebell training - goes to show - if you're dedicated and ready to work hard - you can do it too! http://www.giryagirl.com/Tracy-21-Day-Swing-Challenge-Experiences

 

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  :)

 

Kettlebell Goddess Workout DVD

eBooks from Dragon Door

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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...

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!

 

 

 

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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein


(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

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