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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  :)

kettlebell workout

Quick Workout for Hectic Times, Kettlebells, and Battling Rope!

I'm still working on editing a fun video for you with an especially interesting circuit (there's some highly functional but silly looking parts to it, thanks to my general appearance, some kids at the park gawked at what I was doing, but were unsure if it was "safe" to openly mock me.  Thanks, hairdo!)  Anyway that is still in the works. Look for it this weekend, so you can try it and hopefully not get laughed at by kids at the park as you work though this unusual combo! 

It's been a fairly crazy week... (click here to skip the yabbering and get to the workout) Here's some sampling of the odds and ends of the past several days... fist-bumping my now-vintage studio monitors that I absolutely swear by, sweet potato muffins I made while waiting for a video to compile, landing a tiny nanodrone on a yoga brick, resistant starch cold lentils, reading from and writing stuff in the gray workout Moleskine of doom for myself and small group, buying your Granny's unwanted Limoges, 3d printing, and Counter Culture coffee.  And that's just the stuff  can show you, it's not the writing, editing, calls, interim sysadmin responsibilities, and scores of other tasks.

Instagram Recap....

In order to "earn" the 5 visit package of cryosauna treatments I paid for earlier this week, it's been a fairly hefty workout time as well. I owe you a detailed review of Keith Weber's stellar Extreme Kettlebell Cardio Workout DVD Vol. 3 which is especially awesome, instructors will want to both do the workouts and then use pieces of the workouts for their classes. The review will include some examples of how to do this, and how to step some of the things down a notch when necessary.

Makerspace Coworking, Office Snacks, Offsetting Sedentary Work, Exercise Snacks, and a Vlog!

Parking Lot Kettlebell Workout

As many of you may have already gathered, even though I do train individual clients, help prospective RKCs, RKC-IIs, PCCs to prepare for workshops, lead a kettlebell and bodyweight focused small group class, teach occasional out of town classes/workshops, and when asked ALWAYS am happy to help teach a PCC workshop, training others is not the main thing I do "as a job". I kinda don't even like the word "job" as it implies a lot of negative things for people.  People think I work all the time, and well if I thought of what I do as "work" then they might be right. When I think about "work-life balance" it gets confusing, having been a small business owner since 1999 and choosing things which are more enjoyable and learning-based than drudgery.  Don't get me wrong there's been plenty of drudgery, it's not all ice cream and unicorns over here.  It's definitely not ice cream as I don't digest that stuff too well. 

But ANYWAY...

A Video for the "Short Stack" Kettlebell Workout...

A few weeks ago I shared the little pancake image at the end of this post and a brief explanation on this blog post: The "Short Stack" kettlebell workout.  But then realized that some folks might like to see what it looks like all put together.  It always makes sense on paper, then of course translating it to real life can be a different manner entirely.  Here's a video of exactly how I do it!

Short on Time Kettlebell Workout Variations...

It's been humid... REALLY annoyingly hot and humid for this time of year.  Unfortunately I keep forgetting that. Last week a friend and I decided to go and do a favorite kettlebell challenge, the SSST (Secret Service Snatch Test) and it was so humid that it even tore up her hands which I previously thought were made of some kind of teflon material.

Quick Kettlebell Workout Ideas

As for myself, I could feel my hands start to suffer so I just took down the pace.  Stayed within the 10 minutes, but did not even nearly approach my goal of getting past 200 total snatches which I have previously done and exceeded many times. This drove me NUTS...  Fortunately the SSST was just the first 1/3 of what we were doing that day so there was plenty of time to redeem myself to myself, but it still was nagging me...

THEN I saw Phil Ross's cool post which included a neat workout structure that worked out to 200 kettlebell snatches.

Kettlebell Workout: The Short Stack, and a New Book From Danny Kavadlo

So... I hate to admit this, but back in the day (mid-late 90s) many of us would enjoy a post-club trip to the ol' IHOP.  My standard food order was the "Short Stack" which wasn't a completely obscene number of pancakes.  They'd still sit like rocks, but it was a good time with friends that mattered most at that time.  You may be amused to find out that I was never too keen on sweets and would usually just add butter and no syrup to my pancakes, a habit that persisted for several years until I just stopped eating pancakes all together.  I just feel better avoiding those kinds of meals. But anyway.  I wanted you to know the origin of this workout name!  The Short Stack!  The other HUGE (and more important) influence for this sequence was a workout I recently saw from Senior RKC Chris Holder.

Depending on where you are with your fitness level (or stress level that day!) be smart when choosing your kettlebell for this one.  I went with the kettlebell I would use for my weight class for the RKC kettlebell snatch test (14kg), but you may wish to use one above or below your chosen kettlebell.  The next time I do this one, I will be challenging myself with either the 16kg or maybe even the 18kg! WOOHOO!

The Short Stack Kettlebell Workout

It goes without saying that doing a great mobility warm up and cooldown sequence is always a good thing.

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