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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  :)

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Workout Wednesday with a Kettlebell Technique Tune Up, Workout and Single Kettlebell Combination!

Workout Wednesday #WorkoutWednesday

So... it's "Workout Wednesday" all around the internet... or at least that's what the popular Twitter hashtag would have us believe.  All of YOU know that we don't just work out on Wednesday, but hey... its a good enough day as any to talk about it.  And we certainly have a lot of fun things to talk about today!

First of all, if you haven't already checked out the new RKC Blog Post today from Senior RKC Steve "Coach Fury" Holiner (who is actually a really mellow dude... despite that nickname) then go do that right now by clicking here.  He's also included a neat video.  Not content to do things as they are written, I took what he had there and made it into a special workout for my small group, who like every collection of human beings (myself included) could always stand to work on and practice the kettlebell snatch. Steve uses a couple of nerdy metaphors, one of which is from the 1984 classic movie The Karate Kid.  Yes, I did jokingly say "Very good, Daniel-san!" to someone in class. And yes they did laugh. Fortunately I made sure to say this when they were NOT holding a kettlebell.  Safely first, people, safety first.

Ask GiryaGirl: I Only Have One or Two Kettlebells, What Else Can I Do? What is Your Skincare Routine?

Ask GiryaGirl

First off, there's been a TON of especially great stuff on the Dragon Door blogs these past couple weeks/months... If you haven't already, visit and bookmark the RKC Blog, the PCC Blog, and the Strong Medicine Blog for a curated steady stream of great info every week.

Q: I only have one kettlebell, it's the one I started with so it's a little light for most of the things I've been practicing... what do I do until I can order more later this month?

A: Last week's RKC blog from Josh Henkin brought up some ideas that are really great if you have or haven't already heard them.  They're extremely valuable for kettlebell instructors, enthusiasts, and especially people who like to work out at home or when they just have access to one or two kettlebells.  As we all know, a good quality kettlebell like the ones from Dragon Door will last a lifetime, but they are not cheap.  Personally, I think it's a great idea to just get one good kettlebell for a while until you're ready to step up--instead of getting a crummy cheap kettlebell that chews up your hands. Josh's article has all kinds of great ideas for when you're working with limited kettlebell resources... or even if you have nearly pairs of every size as I do, for those times when you just want to take one to the park, the beach, the lake, wherever and get a complete workout with just one kettlebell.

Some highlights from his post with some additional commentary:

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:

GiryaGirl vs The Monster

It's no secret that I'm nuts about Dragon Door kettlebells... and really can't wait to get my hands on one of these bonkers-level heavy new 60kg ones... while I normally hover around that weight, I was super amused to wake up and find that I was 132 right on the dot today.  I don't weigh myself too often, so this was an amusing treat for sure.  As a kind of joke I decided to make a comparison chart between myself and the new 60kg (132lbs) kettlebell which is so new that there's a $99 launch discount on it!  While I'm not about to clean and press "The Monster" it would be a very convenient bell for deadlifts, freakish suitcase deadlifts, or two of them would make for an instant double-bodyweight deadlift (more on this special number later when I finally get around to writing up the recent adventures with Zach Even-Esh's Underground Strength Coach workshop).

Anyhow, here's GiryaGirl vs the Monster...

A Challenging Workout For A Time Of Less Thinking

Zach Even-Esh Book and Warmup

There's a lot more to write and a lot more adventures to share, but I wanted to put this little workout here to tide you over.  It's an appropriate interlude since it was designed to help out on a day when I figured that at least one member of the kettlebell small group (including myself) would be experiencing or approaching "decision fatigue".  It's just that kind of week, so when I get that feeling its time to stack the deck in the favor of good outcomes and default situations of an optimal nature.  Also wanted to choose something that would "self-scale" to everyone's abilites and energy levels.  Since the people showing up all really know what they're doing, I can count on them to know when to really dive in, and when to back off.  This workout allows for that nicely.  This sort of workout was originally inspired by some of the workouts Mike Krivka has in Code Name: Indestructible some of which are smart/sane versions of AMRAP (as many rounds as possible) workouts.

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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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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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