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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

Kettlebell Circuit Workout - Kinda Oldschool Style

This past Thursday we revisted a new version of an older workout on this site.  In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc.  Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of GiryaGirl.com ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak.

Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets.  How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group.   This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored).  This workout does well with 2 kettlebells, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and goblet squats... 

The "Check In" Kettlebell and Bodyweight Workout... and an Introduction to Hylete!

It was time for a benchmark workout yet again.  Small group had been working very hard over the past few weeks.  We've been working out indoors in airconditioned comfort these days and the concern was raised that maybe we were losing our edge.  I am proud to say that we most certainly aren't.  But now we know that the extreme sweat earned is actually earned...

We *Can* Stand the Heat.... Kettlebell and Bodyweight Workout

It's been a crazy few weeks... full tilt.  If you noticed for a while there I was kind of collecting selfies with people you may know from the underground strength and conditioning world... then I came back home and hit the writing-ground-running so hard that one of my neighbors actually said, "Oh you're still here!? Good!! I thought you moved away!"  Oops.  In reality, I had changed up the schedule a little bit and hadn't seen her and her dog as much because of it, but still yes. VERY full tilt over here, and soon there will be a whole lot to show for it. 

YAY pistols! (with 10lb Hyperwear weight vest)
Pistols aka one leg squats performed with a 10lb Hyperwear Weight Vest

In the mean time, even though I'd been exercise snacking with some skill work, a near-max of 12 dead hang, no thumbs pull-up reps (staying on the bar the whole time... shouldn't have to specify that, but in this internet age you know how that goes.  For reference my all time PR for that is 13-14 reps and I plan to exceed that shortly), and various other fun things (playing with the Neuro-Grips in an attempt to nail down an L-sit with them).  BUT... given a brain-heavy week and a new battery in my Under Armour Armour39 HRM, it was time to burn off some cobwebs and tear it up a bit.

The Great Outdoors... A Stacking Workout Circuit

Should issue a warning to my friends/workout partners and small group whenever I start reading about things like SEALFIT or am in the early chapters of Lone Survivor and learning all about what those guys go through in Indoc and BUD/S etc.   It warps my own sensibility in terms of "difficulty" when I push myself through a challenge.  Now, there's this terrible little voice in the back of my head saying stuff like "Tired? Seriously? You're not getting sprayed with water or covered in sand!  This is NOTHING!"  While it's definitely not NOTHING, and our intermediate/advanced circuits are nothing to sneeze at, it's a good reality check too.  A recalibration of self-awareness, some serious inspiration, and hopefully a little bit of leveling up.   Similarly it's fun to look back both as an enthusiast and as an instructor to think about how much more I can do and teach now as opposed to just a few years ago.

Mayhem in the Park Workout - Kettlebells, Maces, Battling Rope, optional Hawk and Poker Chips

Sequence for walking lunges with exercise mace as demonstrated by GiryaGirl.com  

Last night I shared the amusing Armour39 results from the circuit described below.  Once again, we invaded the field with the very soft grass, which was suprisingly resilient considering all the traffic it received from the art show last weekend.   Should have taken a picture, but after unloading the following it looked like we were going to have some kind of homegrown version of the Highland Games out there.  In other words, it was looking pretty mighty and I am proud to both own and use this stuff (the list is excessive, the workout can be done with much less, this was a "just because I can" and "let's bring out all the toys!" type of thing)

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