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RKC Classic Kettlebells

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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

The 2014 Send Off New Year's Eve Workout...

20kg and 14kg kettlebells for New Year's Eve 2014 Send-off workout

This was a ton of fun, and plenty challenging.  I designed this for one of my workout partners and I, she's recently discovered that she can press the 14kg kettlebell, so here's what we did.  Taking only a single 14kg and 20kg kettlebell out to the park with the promise to "share" made things interesting (especially for me, since I ended up with the 20kg fairly often).  For the first two items of the circuit below, we just changed the order - one person was doing swings with the 20kg while the other was doing snatches (or one arm swings) with the 14kg kettlebell.   If it's just one person, obviously you won't need to do that.  The "2014" kettlebell sizes are perfect for intermediate/advanced women (the 14kg kettlebell is what I would use in an RKC test for example) with a strength emphasis - though they may be appropriate for many men as well - rest when needed... we staggered around a little while inventing new words a few times...

Upstairs, Downstairs... a Workout for Kettlebells, Stairwell, and Bodyweight

Upstairs, Downstairs Kettlebell Bodyweight and Stairwell workout from GiryaGirl.comThis workout certainly isn't for everyone since it uses a "found staircase" I suppose a stepmill could be used for it, but part of the "fun" of the workout is self-regulating how fast you're taking the stairs, and sharing heckles with your training partner related to who has the inside or outside of the staircase....   Here in Florida we don't have many buildings with a ton of stairs, but this particular location seems to fit the bill for this workout.

Hyperwear 10lb Unisex weight vest

Also, I decided to up the "fun" factor and wear my 10lb Hyperwear weight vest (click here for exhaustive review, photos, etc.) for the first circuit... to many 10lbs might not sound like a whole lot, but I can tell you it's very sneaky, especially during the... oh wait, during all of it.  Towards the end, the kettlebell swings felt like ALMOST a "break"  HAHA!  It was about 80 degrees and humid last night so those of you up north might not be able to relate, but starting on the 3rd round I began to sweat so much that after taking a jokingly emphatic break after the sit-outs*, I left a sweaty ear print on the ground.  Yes... the outline of my ear! 

Let's Heat Up the Gym! (a Kettlebell Workout)

Heat the gym advanced kettlebell workout from GiryaGirl.comRecently one of the most faithful attendees of our small group requested to work on stamina...

Not a problem!   Also, for Florida, since it dipped under 50 degrees (Fahrenheit) that meant everyone was running around freezing, or were gleefully wearing any and all of the "cold weather clothes" that they never get to wear.  Seriously, you would have thought a bizzard was on the way, or that the ski lodge was next door.   I understand though, unless Floridians travel at all during the winter, we don't get to wear any cold weather things.  I'm sure people with fireplaces are hastily firing them up... A much more sane approach would be to check out the workout(s) below.

This certainly raised the temperatures across the board:

We warmed up with Primal Move then timed how long it took to complete 100 kettlebell swings (participants chose their kettlebells - both chose a moderate weight).  I am proud to say that everyone was able to do it in a single set, which is always nice to see.  It also means that next time they'll want to choose something maybe a little heavier? :) HAHA.

Now for the circuit -- 5 toasty rounds of:

A Benchmark Workout for Kettlebell, Ultimate Sandbag, and Track

For whatever reason--even though much like RKC Team leader Paul Britt, I do not like running at all--I am sometimes compelled to work a lap around the track into the occasional workout.  It's a funny thing, for all of my not liking to run and for a perceived "weak point" in terms of certain types of endurance, I've been told that I'm fairly fast for surprising distances.  Personal theory: the faster I go for longer the sooner the running part is over.

For fun last week I headed out to a local track with a 14kg kettlebell and the smaller of the two Ultimate Sandbags that I have (Power and Strength).  Yes, the Power Ultimate Sandbag I have is pink, and yes that is kind of hilarious (it was a gracious gift and amusingly I've found it has some surprising benefits).  One of the funny, unexpected things about it is that it seems to kind of draw people to it, I'm not sure if it's the color, or the shininess of the bag, or the combination of those two things... the other thing is, even though the shiny surface does seem to like to "grab" black bits off of a kettlebell (you might see that in the video a little) it has been very easy to clean.  After giving it a wipe with a gentle soap/water rag, and not seeing the bits disappear, I took a TINY amount of Goo Gone on a soft sponge and it came right off.  I rinsed that off too, just in case.  Despite it's not-so-tough looking color, this bag is extremely tough and built for the job.  The Power size bag is really good for learning moves before adding additional load/instability and/or when doing a more enduro-madness workout like this one.   I really am enjoying rotational lunges, they're a coordination challenge and add a different dimension to this combination.  

The Golden Hour, a Kettlebell Workout, and What I Ate Yesterday...

As some of you already know, I'm not a huge fan of the sun, but I do love the time near sunset that photographers refer to as the "golden hour". It is great for photos and videos for sure, but I also like the feel of that time of day, and the lack of burning feeling on my face. In fact, I'm considering a whole series of sunset-related videos for both of these reasons.  To see what originally inspired that idea, check out this fun skimboarding video I shot a few weeks ago:

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