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GiryaGirl.com Podcast

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Get Up

The Combustion Chamber - a Kettlebell Workout

Long ago in a somewhat miserable galaxy far far away, I was shown the original Whitley "Furnace" workout in a questionable corner of a questionable playground in a questionable condo complex. Questionable because well...not everyone was as careful with their dog droppings as we would have hoped. Fortunately this didn't become an issue. What WAS an issue was my feelings about the get up. The Furnace workout fixed those issues promptly - just by breaking it down into bitesize pieces.   These days, when I teach the get up - we break it down, waaaay down - sometimes learning parts of it one lesson and then the next parts the next time.   When I first "learned" the get up from books and DVDs (granted even GOOD books and DVDs... and I'm reasonably smart) I was all mixed up - sure I was able to "get up" with the kettlebell, but for whatever reason I'd end up facing the other direction, or somehow scooting around to odd angles, I remember the first time Tim saw me do one of these weird "get ups" I was doing and he was fairly perplexed.   Recently I've tried to even figure out what I was doing - because the directional change thing might be fun as part of a complex, but I've simply not been able to figure out what I was doing.  Who knows!  Anyway - the day Tim showed me the Furnace workout something clicked and from then on, the get up was a lot easier... I even started to (gasp) LIKE doing get ups... which had not been the case before.

But, inspired by some unusual programming patterns lately I decided to try and one-up the Furnace by creating the Combustion Chamber.   We don't use furnaces here in Florida much, but we do know rockets and jets... hot burning fast things with engines containing those magical spaces known as combustion chambers.   With that in mind, I started scribbling out the particulars, and Sunday tried the workout with one of my most advanced kettlebell small group members:

Something Simple, Something Brutal - a Kettlebell and Bodyweight Workout

Really interesting day - mostly fun even - one of the highlights before class was visiting the really cool no-nonesense studio Leanne Ellington has in Maitland - I may have gotten her hooked on the RKC/HKC style kettlebell swing - we had a blast discussing Primal Move, FMS, and quite honestly geeked out just a heck of a whole lot.

I felt like having a simple class (even though T/Th is usually "advanced") after all the talk of the power of just good old fashioned kettlebell swings and get ups.

RKC Level 2 Inspired Workout, A Get Up Video, Mace and Kettlebell simple combo

So much fun checking out the newly revised, updated, and improved RKC Level 2 curriculum this past weekend and cheering on my fellow RKCs!   People showed up literally from all over the world.   Anyway, I was reminded of a great drill and stand alone exercise that was absolutely perfect for the skill level of my small group classes - the Long Press.   I had been wanting to teach them the push press and eventually the clean and jerk, but we had been running into problems (those forgetful hips....).   The Long Press is a POWERFUL full body exercise that teaches the sort of feel one has at the push press without creating some bad habits.

Here's the workout (with hip hinge added in to make sure the hips don't get forgetful!)

The Powerful Training Tool You May Already HAVE!

Did you know that besides kettlebells, a pull up bar, the occasional "evil wheel", battling ropes, and some fun things from my friends at StrongerGrip.com, my training arsenal also includes something surprising—a video camera.

This is a tip I picked up on waaay back in the days of VHS and Hi-8. Videotape yourself performing whatever movement or exercise you're trying to troubleshoot. This is especially useful for people training remotely or independently.  If something just doesn't "feel right" I

Orlando HKC Experience - Helping Out, Testing, and More! (Part 2)

We came back from lunch and promptly started back in on the Get Up.   I really love the get up - at first, waaaay back when (a couple years ago or more) I was first learning it, I thought it was actually very overwhelming.  It seemed awkward and unnecessarily confusing, and somehow (now I have no idea how I was doing this) I'd always end up facing the opposite direction.   Fortunately, with the coaching skills of Tim Shuman, RKCII I was able to quickly get a clue in the get up department.   It's really not something you can teach yourself from videos - videos and DVDs are great when you're just using them to reinforce live coaching, or to build on your skills etc.

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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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


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