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RKC Classic Kettlebells

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The Slightly OCD Kettlebell and Bodyweight Workout

As mentioned a few days ago, my entire collection of kettlebells except for 3 particularly large ones "left the building" for the recent Orlando HKC.  On Sunday they came back and were hastily stowed in the storage area, and while this was kind of annoying, I had already started coming up with a fun idea on how to reorganize them that would involve the small group class.  

We began with a basic joint mobility warm up and practiced some handstands, everyone at their individual level (meaning some people were practicing kicking up, some were walking their feet up the wall starting in a push up position and ending at a near handstand, and some were practicing balancing free of the wall).   Next I dragged EVERY kettlebell out of the storage area and the rule was, each of us had to swing (or deadlift if it was too heavy) every kettlebell at least 5 times before it could be put away.   Particular attention was paid to form, and the variety of weights proved to be fun, challenging, and in some ways enlightening to everyone on some small level.  Plus it was now easy to put the kettlebells back in some sembance of order, and while this might have been a little bit of a "Huckleberry Finn" solution, it was rather fun in a weird way.

A "Meet the Instructors" Style PCC Video! The Next Progressive Calisthenics Certification Workshop is FAST Approaching!

Here's another fun video from DragonDoorTV that lets you meet the instructors—Al Kavadlo, Danny Kavadlo, Steven Low, and me! Really glad that the ultra-skilled Dragon Door TV Team of Amanda and Spencer were able to get that one-arm-flex-hang shot in one take because those get difficult pretty quick! Anyway, check out the video and if you are interested in becoming a PCC Instructor, or if you just want to take your own calisthenics training to the next level as a serious enthusiast, then sign up for one of the upcoming PCC Workshops right away. We have one coming up this month and would love to see you there! I've been working on my skills so that I can be as helpful as possible... and I know the Al and Danny are constantly honing their skills and coaching skills too. While the video is super exciting, it still can't capture the full excitement, enthusiasm, and extreme learning that happens at a PCC.

Click here for an updated list of upcoming PCC Workshops -- all over the WORLD! :)

Some Thoughts on Beverages and an Interesting Workout Combo

There's all sorts of discussion flying around the internet about hydration, dehydration, etc. etc.   personally having lived in Florida for a very long time I have always got a beverage of some sort at hand - or a bottle of filtered water.   According to Mavea, the company that makes my favorite water filters, I run through as much drinking water as a "normal" family of 4.   Against the advice of some health gurus, I enjoy slightly chilled water.   BUT what I find to be really a nice treat is water that's had something steeped in it.   Maybe fruit, maybe diluted jasmine tea, maybe a few crushed pieces of dried ginger, and very often a whole lemon sliced impossibly thin and added to a pitcher of filtered water.   Some folks find that drinking enough water is some kind of chore - here's some offbeat advice that might help you, or might make you think I'm very strange.   Either way -- but hope it helps.   While it seems the focus these days is on how to NOT do things, I like to focus on how to make the things we should be doing that much more enjoyable.   In that way we're apt to make them part of a lifestyle instead of a checklist of "shoulds" that we don't feel like doing.

Day 9 - #GiryaGirlGame Scavenger Hunt - (Goal Representation)

9th assignment!

Please read all the rules and instructions if you haven't already on the main page: Scavenger Hunt Instructions and Rules.

BUT FIRST!!! Check out this awesome video from the first ever PCC Workshop! (how many people do you recognize?!? Join us at an upcoming PCC Workshop!!

Today's assignment. Please take an instagram picture of a visual representation of one of your kettlebell, strength, or calisthenics goals.  Remember to properly tag your instragram photo as outlined in the instructions and post it in the Disqus comments below. Get creative, but remember, simple is awesome too. Feel free to tell us why you have chosen this particular goal (practical and/or sentimental reasons are both valid).  Above all, remember to follow the instructions as linked above so that your entry counts!

A Small Group Kettlebell and Bodyweight Workout, Plus Q+A with Forest Vance on Kettlebell Challenge Workouts 2.0

With the threat of nasty weather once again, we opted to have class at the cool East Coast Martial Arts Supply dojo.   This was a simple but interesting workout which I've adapted for online listing (removed a new ab drill that I need to make an explanatory video for before listing it here - or need to discover what in the world it might actually be called?!)

We started with a Primal Move warm up then started right in with a mini version of the so called "sissy challenge".   Everyone chose a moderate kettlebell and began with:

  • 15 swings, 1 burpee
  • 14 swings, 2 burpees
  • 13 swings, 3 burpees
  • follow the pattern all the way to
  • 1 swing, 15 burpees

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

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!

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

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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

Good Things

Deadlift Dynamite

In paperback or eBook!!! Pavel and Andy Bolton's awesome plan to skyrocket your deadlift progress... there's so many valuable tips in here, that you need to check out the list yourself! 

Deadlift Dynamite

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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.