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GiryaGirl.com Podcast

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calisthenics

The House Always Wins... A Bodyweight Workout At Home

The House Always Wins Poker Chips Workout - GiryaGirl.com

Used to be ashamed of this, but after hearing that some other very esteemed top instructors also had the same problem I've gotten over it.  And that's an ability to coach and count at the same time.  Seeing that the coaching part is more important, I decided to add a couple sets of poker chips to my collection of workout items.  One is this very simple plastic box of 100 chips which occasionally comes out to the park with us to help keep track of how many rounds we've done in a circuit, or if there's a "do at least x number of single presses on your own time during today's session" challenge of 10-20 chips per person.

I had a late conference call again last night, and while I hoped it wouldn't go long, you never know with these things.  Leading up to the call I needed to get a number of things accomplished.  One was that I really wanted to work on some specific bodyweight progressions to make sure they were solid for the upcoming PCC.  The version of the "Poker Chip Workout" I did last night was a little different than the one you see on the picture, but accomplished what I needed nicely (I practiced more variations of the items listed, adding in a couple of one arm push ups, things like that...) During the time between some of the more max-effort items, I managed to finish up some small household chores too - getting more done in the same time.  Can't always do that with the more focused, timed, or high intensity workouts, but it works great for bodyweight strength challenges.

Powers of the Get-Up, One HAND Pull Up Tips Via Video, American Ninja Warrior Application Turned In, and Upcoming Adventures

One Hand Pull Up Demo

First off, I want to introduce Sebastian Müller, RKC Team Leader over in Germany.  I was able to meet him at the 2013 PCC in Sweden (which was so epic that we are all still talking about it...).  Anyway, Sebastian has some absolutely great ideas about training, and this most recent he has contributed to the RKC Blog is certainly no exception!  While the kettlebell get-up is both loved and hated (and some people even oscillate between these two feelings DURING the exercise!) it's power and teaching potential cannot be denied.  If you are a beginner and a get-up hater, then take a few steps back and just work on the component parts of it.  Seriously -- taken as all 7 steps together, as a beginner a few years ago I was totally bewildered and overwhelmed by it.  Now? I can do them in my sleep (well ok I can do them before that necessary jolt of morning espresso).

The value of really learning and honing the get up is spelled out in detail here in Sebastian's article:
Five Things The Turkish Get-Up Teaches You About Life

So... you may have noticed (I hope) that I do not participate in the YouTube program of making $ from commercials on my videos.  Instead I've always opted to leave you useful product links in the video descriptions, mention products and things that I like in the videos which I may also be promoting in some capacity.  I only promote things I think are cool and that you will probably enjoy too.  SO you can look forward to NOT having to see some boring mainstream tv type commercial before any of my videos EVER.

Clutch Flag Mini Tutorial and Video!

Clutch Flag Video Tutorial Convict Conditioning Volume 2Recently, a friend of mine asked about the grip for the clutch flag.  Given that this interesting move is one of my favorites to coach, and one of the most difficult to describe in just words (typing or even on the phone!) it seemed like a good idea to make a video.  But before we get to that, I wanted to mention a little bit of backstory.

Quite a while ago, even before the PCC Workshops came into being, I had picked up Convict Conditioning Volume 2, a sometimes misunderstood book.  The following is the main source of confusion (at least the one that people most often express when asking me about CC2) and my hopefully helpful opinionated answer:

The Scorcher: a Kettlebell and Bodyweight Workout

For whatever reason it seemed like we all had a bit of extra energy to burn off this week, so I planned a real fun one.  Part challenge, part skills, part mobility, with a little extra dose of extreme cardio (it is if the kettlebell swings are heavy enough).  I am super proud to report that my little band of kettlebell buddies are so advanced at this point that everyone who showed up on Tuesday did their heavy swings with the 32kg. And we ONLY do legit swings on my watch, so the amount of sheer power generated by this small training group is very off the charts.

Pushmi-Pullyu Workout for Kettlebells and Bodyweight Exercises

Pushmi-Pullyu kettlebell and bodyweight workout

This wasn't just an excuse to make a silly graphic, I promise.

Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy kettlebells, but never compromising form. 

We started with a Primal Move warm up then went through the Trifecta from Paul Wade (good stuff -- bridge, l-sit, twist). Did a quick 20 swings with a moderate sized kettlebell the proceeded with 5 rounds of this interesting combo, resting as necessary:

  • 3 dead hang pull ups immediately followed by 3 per side kettlebell military presses

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

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

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Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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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!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


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