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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  :)

Kettlebells

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.

Two Crucial Cues for Kettlebell Swings and Rock Stacking

What in the world could rock stacking and kettlebell Swing technique possibly have in common? Turns out quite a lot... right down to some seriously specific key phrases! :)

Strange Human Truths Unearthed by Kettlebell Training

Strange Human Truths Unearthed By Kettlebells

A really cool article came out today on DragonDoor.com from Master RKC Chris Holder. Chris has a long history as a strength and conditioning coach for collegiate athletics. He’s observed some very interesting human behavior to say the least. In his article, two short quotes immediately jogged my brain and reminded me of several odd observations from my own experience as both a kettlebell user and as an instructor. Not that any “snowflakes” read this blog, but just in case any are right now, brace yourselves, Chris pulls no punches. LOL.

“What I can tell you is that 99.999% of the population have no idea what high tension is. They think they do, but they have no relationship with intensity.”

“Do you think a thirty-something desk jockey has the slightest understanding of what it means to push? Does that guy have a handle on what it means to cramp your glutes? Has he ever needed to brace his midsection to armor for a punch or kick? Has he ever pushed himself so hard that he’s familiar with the feeling of almost blacking out?”

Many years ago, I had no idea either. And I’m not going to judge. It took training with a TOUGH RKC Instructor back in Florida to realize where “the line” was, and frankly that was really part of the “secret sauce”. Framing it another way, most people don’t understand the power and potential power they have at their disposal. Most people have NO IDEA how much more they can improve their strength, conditioning, power, and endurance.

An Under 25 Minute Stacking Kettlebell Workout! Intermediate Level

Sub 25 Minute Stacking Kettlebell Workout on GiryaGirl.com

There's always a few interesting moments in a stacking workout - the first is usually a false sense of security, or the quickly fleeting thought that you might have chosen a kettlebell that's a little too light. Cherish these moments, because a few minutes (or for some, seconds) that same kettlebell may feel mysteriously waaay heavier.

Because I wanted to go straight though, and because recent Dan John articles have inspired me to think up more "one kettlebell workouts" I ended up doing the workout below with the kettlebell I would use for the RKC Snatch Test, the 14kg kettlebell - that is unless I hit another bogo sushi night with the neighbors then I might need to start using the 16kg. But with a stacking workout, when in doubt, go light!

Backyard Challenge! Using Everything in a Sequence

Crazy Backyard Challenge! Earlier today I was training someone with kettlebells and had also brought out a very cool pair of custom made paralettes from Ryan Pitts of Stronger Grip. They are excellent for l-sits as well as slightly raised push-ups (we even sometimes do push up walks up and down the two of them). Later I set up the slackline, then decided to get out the throwing knives and throwing stars, and then the Neuro-Grips, and, and... realized I had managed to drag out a whole bunch of stuff into the yard.  Before bringing everything back inside, I thought it might be fun to create a couple of non-stop sequences that used nearly everything in some way, and that kind of traveled from piece to piece.  So here we go!

I should also share the workout from earlier which was inspired by Zach Even-Esh's awesome book, The Encyclopedia of Underground Strength and Conditioning. My new client is already extremely athletic, and the ideas in his book are great for the current situation. Especially since they really work on not just strength, but power.  I love working on power, but that's a dicussion for another time. Short version: being able to generate power is super useful for all kinds of things in life.

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