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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  :)

Conditioning

Simple Workout With Classic Kettlebell Moves

Sometimes it's a very good thing to keep it simple, and often with kettlebells and bodyweight you'll notice that there's a great power in keeping things simple.  The same is overwhelmingly true as described by Marty Gallagher in his most recent post on barbell training over at the IronBible.DragonDoor.com blog.  And while I don't personally do a whole heck of a lot of barbell training, Marty's barebones simple approach is one to understand, acknowledge, and implement--regardless your prefered fitness tools.

That being said, on any given day if you just don't know what to do with yourself workout wise (and that shouldn't really happen because I hope you're following a coach or program, but the "real world" is in effect...), a good solution is to revisit our old favorites the Swing and the get-up.   The following variation on that theme uses the RKC 5 minute snatch test (I like to do it from time to time and make sure I'm continuing to maintain/progress my conditionioning).  For the details of the 5 minute test, and the complete testing requirements of the new upgraded RKC, please click here... I'm tired of seeing people debate the requirements online when they can just GO TO THE SOURCE on DragonDoor.com and read the most current, updated facts.  Sure, that's not a dramatic solution, but it sure saves time and frustration.   I don't have time for needless arguments and neither do you! :)

Here's what we did for a simple but interesting workout:

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

Down by Twos... a Kettlebell and Bodyweight Workout

This is another fun "benchmark" workout that definitely let us all know where we are with our conditioning.   Amusingly, the Primal Move warm up, Convict Conditioning Trifecta, the sequence and then the Primal Move cool down took about 40 minutes.  According to my Armour39, during that 40 minutes, 409 calories were destroyed.  That wasn't the goal, but it does explain why I eat so much sometimes.  Anyhow, here's what happened:

Using Google Maps, I measured out a 30 yard straight run in our park, then grabbed a selection of kettlebells, so there'd be choices!

The 300 Nightmare Kettlebell, Battling Rope, and Jump Rope Workout

It was time to step things up a notch early last week.  My approach to conditioning is very similar to my approach to abdominal training... it just kind of happens (very well) in the course of our general training.   For instance with the kettlebell Swing, there's skill, timing, acceleration/deceleration, strength, and conditioning components just to start.  There's also a whole lot of abdominal involvement.  Performed correctly, kettlebell swings really take care of a LOT in and of themselves.  And while I like to do things like play with battling ropes, etc.

The Doorbuster: An MMA Timing Inspired Workout for Kettlebell, Bodyweight, and Optional Ultimate Sandbag

While I was working on Mike Medrano's interview for Dragon Door last week, the idea of creating a conditioning workout based on the timing of an MMA fight was just too intriguing not to try.

So, on Black Friday in total rebellion of the usual activities most folks were doing, we headed out to the park with a workout I jokingly named "the Doorbuster."  Get Ups feature prominently in this workout also because of Mike's interview -- he mentioned that they were especially useful for the MMA fighter as he'd used them to get up from the ground during a fight.  Thinking about what I know about the get up, it made sense -- even to someone who isn't directly involved with MMA.

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

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