This week’s episode features a conversation with Rob Langdon, Author of The Seventh Circle: a Former Australian Soldier’s Extraordinary Story of Surviving Seven Years in Afghanistan’s Most Notorious Prison. I interviewed him for Dragon Door and this episode features a conversion that expands on the interview and explores some interesting ideas that may surprise you (Kettlebells, Convict Conditioning, Context, and Empathy?!) This episode also includes upcoming events, the question of the week, workout tip of the week, a book of the week, and of course some extra surprises.
Question of the Week!
How do I add Get-Ups to my workouts?
This past weekend I led a four hour intensive and I mean INTENSIVE seminar on the kettlebell get-up and one of the many ideas we discussed was how to add get-ups to our workouts and programming. I’ll add some of the ideas here, but if you would like a copy of the PDF handout from the workshop, please email info@giryagirl.com
In the mean time, here’s how I like to add get-ups to my workouts and for my clients:
- Timed Practice
- 3 minutes, 5 minutes “practice” time alternating get-ups with light kettlebell or no weight for workout warmup
- Making a light w eight HEAVY – one side with kettlebell going for 2-5 minutes goal without putting it down.
- Fast Full-Body Workout: 10 Minutes practice time get-ups with moderate kettlebell (or in hotel, a dumbbell!)
- Working Parts of the Get-Up as individual exercises for reps
- “Get-Up Sit-Up” = start from ground, roll to elbow, push to tall sit
- Half Kneeling Windmill/hinge from the ground to upright and back to ground
- Lunges with Kettlebell Overhead
- Adding Presses or Small Mobility Moves to upright moments
- Add short sets (1-5) of presses – floor press, tall sit, kneeling windmill, while standing.
- Perform get-up, but pause and make sure you can turn your head at safe intervals.
- Short set of light get-up (1/1, 2/2) at the beginning of a warm-up circuit
- Series of Get-Ups with three progressively heavier kettlebells… (12kg, 16kg, 18-20kg)
- As the first or last part of a main workout circuit
- Used in pieces as part of a sequence on a variation of the old pretty darn advanced “Furnace” workout: https://giryagirl.com/Orlando-HKC-Helping-Teach-Part-2 and a very advanced version: https://giryagirl.com/Combustion-Chamber-Kettlebell-Workout-Advanced-Level
- When all else fails, set a “rep goal” for the session or for the entire day (20 get-ups light or no weight for a session, or x number of get-ups with a 16kg for the day)
Call for Questions:
Call our question line at: (321) 316-3533 and leave a message with your question about kettlebells, calisthenics, food, workouts, and more. Leave your name (and where you’re from) for fame or feel free to remain anonymous.
Support GiryaGirl.com
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Conversation Segment:
And now for a chat with Rob Langdon, Author of The Seventh Circle: a Former Australian Soldier’s Extraordinary Story of Surviving Seven Years in Afghanistan’s Most Notorious Prison. Be sure to check the show notes for the interview I conducted with him for Dragon Door. The interview is titled Kettlebells and Convict Conditioning in an Afghan Prison: https://www.dragondoor.com/kettlebells_and_convict_conditioning_in_an_afghan_prison_interview_rob_langdon/?apid=Giryagirl Rob’s book: https://amzn.to/2KszApc
Training Tip of the Week:
Something I really wanted to get across at the kettlebell get-up intensive seminar was the importance of building good habits. One of those habits that can translate into long term safety and strength is lifting even light kettlebells with the same technique as though they’re heavy. Unfortunately it’s pretty common for extremely strong, even record setting lifters to get injured in an every day activity picking up something relatively light. I do my best to always use correct lifting technique no matter if I am picking up a kettlebell that might be pretty light for me. I also feel like this is an important example to set as an instructor – people will do what I do and I need to make sure I’m doing the right things – it’s a big responsibility.
Book of the Week!
It’s an audio book this week, though the link I’ve included will lead you to all available formats. It’s Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-being by John J. Ratley and Richard Manning. https://amzn.to/2KsLRKg This book was recommended to me by John Du Cane, the CEO of Dragon Door, who has more than a few dietary and exercise habits in common with me. I’m sure this book is also effective in written form, but these past few weeks have been so chock full that I’ve taken to listening to audio books between tasks while driving, etc. to keep up. Go Wild presents some very compelling arguments against the current mainstream lifestyle ideas… and also full disclosure it gives me some scientific justification for a few of my own lifestyle quirks. Find out how you might be able to enhance your own well being by making a few simple lifestyle and eating changes. While the description of the book on Amazon sounds pretty dry, the presentation is compelling and will hold your interest. Good stuff. If you’re consuming books and ideas faster than I can toss them out every two weeks, you may wish to sign up for John Du Cane’s new Sunday Share newsletter. Visit JohnDuCane.com for details and get me some brownie points by telling him the GiryaGirl podcast sent you!
That reminds me – speaking of cool things that John has recommended, this coming week will be the sixth week that I’ve had 8 meals delivered from Factor 75. I’ve been incredibly impressed with the quality, flavor and of course nutrition with this ready-to-eat meal delivery program. If you’d like to give it a try for a $40 discount, see the link the show notes. Factor 75 meals are always grass-fed, pasture-raised, preservative free, antibiotic & hormone free, soy free, gluten free, and non-GMO. Give it a try here for $40 off: https://www.factor75.com/get-started?referral=YBY3T
Wrapping it up:
Thanks so much for listening to this episode of the GiryaGirl.com official podcast. Be sure to subscribe so that you don’t miss the next episode next week. If you like this podcast please leave a review on iTunes, I know it’s a pain but it will really help the show out! https://podcasts.apple.com/us/podcast/official-giryagirl-com-podcast/id862731884 You can also support the show by visiting giryagirl.com or kettlebellsofficial.com. Any purchases you might make through the links on those sites help this show with no additional cost to you.
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