Calendar

M T W T F S S
 
 
 
 
 
 
1
 
2
 
3
 
4
 
5
 
6
 
7
 
8
 
9
 
10
 
11
 
12
 
13
 
14
 
15
 
16
 
17
 
18
 
19
 
20
 
21
 
22
 
23
 
24
 
25
 
26
 
27
 
28
 
29
 
30
 
31
 
 
 
 
 
 
Add to calendar

This little banner is just too funny :)
RKC Classic Kettlebells

User login

GiryaGirl.com Podcast

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

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

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.

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.

Revenge of the Franken-Workout!!

Revenge of the Franken-Workout

These past couple of weeks there have been a number of really cool ideas out there in the kettlebell and advanced fitness world. These combined with the need of the kettlebell small group to work on technique inspired me to create this intermediate-level full body kettlebell workout with a middle portion that focuses on fine tuning technique for kettlebell swings and snatches.  There's some extra stuff added in to make this a full body workout including an "extra credit" mini circuit at the end.

Upcoming

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!

Newsletter & 2 Free eBooks!

 

 

 

We respect your email privacy

 

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!

eBooks from Dragon Door

Get started today, RIGHT NOW:

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...