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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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

Kettlebell swings

PCC Blog Post (with two sample workouts), Yesterday's Cardio Grudge-Match and a Grocery Haul Video

Recent PCC Blog Post

Fantastic to be featured on the PCC blog again yesterday with an experiment that you may remember started here.  I've detailed more of what happened and added two sample deload workouts.  Be sure to also read the comments over there for some very fun Q+A, including a part where a top commenter over there and I have a fairly indepth discussion about signs and signals the body has when we are working on something that is neurologically intense. 

Mega Podcast with Dr. Chad Eldridge, DC "The Movement Mechanic" - Goals, The Goonies, Kettlebell Swings and MORE!

So... the game plan is to do more of these Podcasts, and seeing as I've basically found a cool local co-host with a nice quiet office nearby you might be hearing from both of us on the semi-regular if things work out well (and you like the shows). 

Click here to Subscribe on iTunes

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Or listen right from your computer by clicking here.

The range of topics discussed is VAST, but there's more than a couple chuckles, and plenty of (we hope) helpful, motivating, info. Not to mention plenty of admissions of personal failings and what we did to get past it to move on to greater triumphs!

Stress Buster: A Two-Part Workout For Kettlebells, Sandbag, and Pull Up Bar

Ultimate Sandbag Overhead PressStill finding the time to tell you about the adventures of the past few weeks (wow this is getting embarrassing!!!) BUT in the mean time I'll share with you a really fun workout from last week.  It was first intended as a stand alone for home, then a friend wanted to meet up and just blow off some steam after work with a little "cardio".  Put together this combo is a neat collection of strength/skill practice then a slightly SSST-inspired cardio "finisher".

Either piece can be a workout on its own, but it was a fun thing to do together.  It's very adjustable depending on what weights are chosen and which pull-up, push-up variations are used.  I chose standard pull ups (with the low rep range it was another good opportunity to practice the very high pull ups I've been into lately... there's a devious plan for those btw), and standard push-ups (very strict with feet together).  I used a lighter Ultimate Sandbag (the Power shell) since when I use the bigger/heavier one I tend to like to flop it on the floor for that satisfying thump sound... not always appreciated by downstairs neighbors... The kettlebell used for the low rep swings/squats was the 22kg I tend to keep by the couch.   For the cardio portion, I walked down to my friend's house and we did that part outdoors. We used her 12kg kettlebell and 25lb Power Ultimate Sandbag -- more about that later.

At home, I started with 5 rounds of the following with as little rest as possible:

In Defense of Very Heavy Kettlebells... and Why I Love Having Them Around...

Beast Kettlebell next to 10lb kettlebell - Both from Dragon Door While very heavy swings are certainly not recommended for beginners, intermediate to advanced kettlebell maniacs might want to consider the challenge.  For one it can be both a serious ego check (at first) and a real ego builder (a little later).   And ladies, do NOT shy away from heavy when you're ready... short sets of heavy swings make for some glorious glutes, and bring power to all your other lifts, sports, and life in general.  The gluteus maximus is named that for a reason... might as well put it to work! :)


Keep Reading for a list of tips for very heavy swings......

Something Simple, Something Brutal - a Kettlebell and Bodyweight Workout

Really interesting day - mostly fun even - one of the highlights before class was visiting the really cool no-nonesense studio Leanne Ellington has in Maitland - I may have gotten her hooked on the RKC/HKC style kettlebell swing - we had a blast discussing Primal Move, FMS, and quite honestly geeked out just a heck of a whole lot.

I felt like having a simple class (even though T/Th is usually "advanced") after all the talk of the power of just good old fashioned kettlebell swings and get ups.

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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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...

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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!

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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

Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

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