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Dragon Door

New Book From Paul Wade, Memorial Day Murph Workout and

First off, super excited that Dragon Door has released (only in eBook form for now, but the paperback will be coming soon!) a brand new book from Paul Wade of Convict Conditioning fame: C-Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training.  On the cover you'll probably recognize our pals, Al and Danny Kavadlo, as you'll also see them throughout the next info-packed 130 pages.   The book features a lot of fun photos too -- from bodyweight strength greats of the past, to photos from PCC workshop

Merry Christmas, Goal Thoughts, and Something Awesome is FREE!

First off -- MERRY CHRISTMAS and HAPPY HOLIDAYS!!!   Hopefully you're having fun with your favorite people today.  Also, for "Festivus" celebrators... hopefully you are not trying to heal up any "feats of strength" related injuries.  Mom and Dad sent me a hilarious video this morning of their occasionally rambunctious dog tearing the stuffing out of his favorite new toys. 

So... after reviewing the fantastic info-filled notes at the beginning of the Convict Conditioning Log Book (the PDF Ebook version is free as a gift from Dragon Door until Jan 1st, 2014!!) I've decided to embark on the "Lockdown" plan - slightly modifed to fit some specific workshop-based goals of course (some of which will be easily programmed in the place of "sports"). Several days in now and I am very happy with this decision. If you're a fan of Convict Conditioning or the whole Progressive Calisthenics thing, then consider checking it out. It's also great for people who don't necessarily like specifically prescribed rigid programming (though if you wanted you could use it for that too) I've created a sort of "personal challenge" for the next 2 months -- and since a lot of my goals are skill based and/or abstract these days (and NO, many times, my goals are not S.M.A.R.T. aka specific, measurable, attainable, realistic, time-bound, it doesn't mean they're "unsmart" either).   Which brings me to a favorite subject... breaking the rules!!!!!

Interview with Mike Medrano, Pro MMA Fighter and RKC Instructor

I really enjoyed talking with Mike Medrano, a recently certified RKC Instructor who is a pro MMA fighter, and also just an all around very cool guy.  His lifelong interest in lifting and athletics have helped form his unique year round approach to training.  Check out his interview here on  In other news, click over to Instagram and see if you can play the little game going on.   I'll be curious to see how

A Browser Toolbar for You!

Just for fun, but it might be handy for you too -- I made a fully customized toolbar for web browsers that will let you find info that's important to you on   There's even a few special general tools built in too (for YOUR Gmail, Twitter, and Amazon Universal Wishlist) for fun and easy internet browsing.    The toolbar features a quick link to the main page of plus a search for the entire site powered by Google, a one-button quick link to all the workouts and recipes.  Also included a link to the newsletter, Dragon Door, and the PCC Blog.   Never miss an update :)  Click here to install the GiryaGirl Toolbar<

Some Black Friday Tips with a LOT of VALUE

Pretty sure the people outside the US who read this blog are already shaking their heads in wonder at yet another display of the bizarre "USA Sport" known as Black Friday shopping.   Not to worry, I am too.   Being 5'3" and not prone to excessive violence means I just shrug and look for deals online.   Fortunately this year seems to be bursting with them... and unlike the "doorbuster" items at certain big box retailers, the deals and items listed below are NOT 2nd tier remakes or brands you've never heard of—they are the real deal.  

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 Goddess Workout DVD

eBooks from Dragon Door

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Girya Girl Shirts!

Official 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...


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!




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What I'm Reading

(Including but not limited to...)
1. Start With Why Simon Sinek
2. Strikes: Soul Meets Body Vladimir Vasiliev & Scott Meredith
3. The Art of Racing in the Rain: A Novel Garth Stein

(Audible Listening)
Scrum: The Art of Doing Twice the Work In Half The Time Jeff Sutherland

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.