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GiryaGirl.com Podcast

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bodyweight workout

A Mind Bender Workout for Cardio, Strength, Power, and Grit

So, I have a weird habit of taking on (or creating) a smaller project to break up a larger project. It means I basically do "work" as a "break" and is part of the reason I get a lot of various things done in a small amount of time. Many years ago I discovered that I don't so much need or want a "break", it's more that I need a change of subject. A mental flavor changer...* One such project I have right now is for a friend who is very gifted with the tough love and real world motivation. This project has had a very welcome side effect of being very motivating.

Real workouts ain't purty. That's right, folks, workout photos aren't always pretty.

Now, I'm a self-starter, always have been, but we can all use some help. This has inspired me to get a little more organized. At the same time I'd been listening to James Altucher's The Choose Yourself Guide to Wealth on Audible (here's a free trial and two free audiobooks)... so it all kind of converged over the holiday weekend. I like that book because it seems to support some of my odd behaviors and life choices. That's nice for a change.

Anyway, after eating not one but TWO slices of my friend's gluten free (but not free of anything else) delicious peanut butter pie on Christmas, along with a whole lot of leg of lamb and smoked turkey, I really felt like I needed to get out and put those calories to work the next day.  I also wanted to mess with my own head.

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).

So Much Excitement, So much To Share! (and a Kettlebell Workout)

First off, if you haven't already checked it out,  Explosive Calisthenics (sometimes referred to by enthusiasts and superfans as Convict Conditioning Vol 3) is now out in both paperback and eBook form! While the eBook might be convenient in some ways, like the fact that you wouldn't need to wait on or pay for shipping, the paperback is just really a while lot of fun.  It's a full color large format book just like the original Convict Conditioning, and Vol 2 and chock full of inspiring photos of the progressions to some of the most impressive bodyweight skills on the planet... including several that scare the heck out of me (back flip, front flip!).  No disrespect to anyone, but the back flip and front flip guys probably impress me the most out of anyone pictured in the book.  You'll even find a couple of photos of some people in there you may recognize as well! But as we all know, while the photos may be cool, the info is what we're after and that is in this book by the TRUCKLOAD!

The other fun item to share today is an article and bodyweight workout featured in Experience Life Magazine - Jen Sinkler wrote the article and she quotes the Kavadlo bros and myself in it - AND there's a bodyweight workout with little pictures that you can do this weekend.  (Let me know how it goes).

The Great 38, A Birthday Workout Challenge!

The Great 38 Kettlebell and Bodyweight Birthday WorkoutEven though I'd made a "38 birthday workout" for a client a few years ago, and considered just recycling it for myself, I decided NOPE!! I need my own, and something goofily specific to what I like to do. So yes, there are pull ups involved. DEAD HANG pull ups of course...

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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  :)

 

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


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