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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  :)

EMOM workout

A Fast and "Foxy" EMOM Workout for Kettlebells and Bodyweight

In the course of working on a top secret special video project (hinted at the other day on social media) I've recently reintroduced the sumo squat back into my regular workout rotation. For fun, I decided to add it into this little 12 minute EMOM workout - I basically did it as a break, as there is more workout to come this evening with some skill and more max strength work. BUT I felt like doing a couple of other things first between some work tasks.

I also knew that the gray foxes might come around this time of night and I wanted to try and see them. The other day near dusk, one of my training clients and I saw one, though I didn't get a good look at it (I was watching my client after all).

Two gray foxes had the good manners to show up right in the middle of the EMOM workout, so full disclosure I did half and then pressed pause to watch the foxes run along that back of the yard where the wild persimmons are now dropping, and where I've also seen some rabbits. Makes sense that the foxes would be there since according to the NC wildlife website, they like to eat both of those things.

In Praise of Consistency, an EMOM Kettlebell Workout and Programming Around Daily Activities

Suddenly having access to a great outdoor training area has inspired me to step up my daily training and general activity level. Thankfully, by this age I've figured out that I can't go "all in" all the time. Recently, there's been a great series of articles by Dan John on DragonDoor.com and the first one (go read all five though) addresses the idea of consistency and continuity in training---and that most of our workouts should be on the medium-low level. This makes a lot of sense to me, especially now as I'm looking to add two days a week (hopefully schedule permits) of an 1.5 hour Systema class. When I took the trial class months ago (when I was considering moving to this area) I was impressed with the wonderful bodyweight and mobility warm-up, and the fact that the training did get significantly strenuous (I judged this by my extreme need for dinner afterwards). Given that class is tonight, I didn't want to show up recovering from a crazy all out bashfest and not be able to keep up with my cool new friends.

12 Minute Kettlebell EMOM Workout

I decided to use my RKC kettlebell Snatch Test weight for my weight class (women's open class 121-135lbs = 14kg) (they update this from time to time, so be sure to check here if you're preparing for an RKC Certification!)

Another EMOM Challenge AKA Oops I Did 200 Kettlebell Swings and 40 Pull Ups at 10PM

kettlebell and AdrienneThe subject of EMOM workouts came up on the Dragon Door forums recently and of course that made me immediately want to do one! It was late at night but I figured I had 20 minutes to spend wisely. After a short joint mobility warm up (feel free to throw in some light weight or no weight get-ups) I set up the interval timer app (I use Interval Timer Pro from Deltaworks) on my iPhone to chime on the minute every minute for 20 minutes. I had a 22kg kettlebell handy and decided to use it because 1. I really like the finish on that one, it's kind of slightly grippy and dry 2. Wanted to use something reasonably heavy for these short sets of swings--but wasn't feeling the need to set any world records. I was doing this at 10PM after all.

OK! Here's what I did - it's simple, but it added up! I paused the timer in the middle for a water break but other than that, this is a great challenge to do all the way through. It's also easy to scale things on this model.  You can always use another pulling movement instead of the strict pull-ups (example: Aussie pull-ups aka bodyweight rows).

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