The PCC-Milwaukee Experience


This weekend I had a blast assisting at the Progressive Calisthenics workshop at Drench Fitness in Milwaukee! We had attendees from all walks of life coming together to learn the art of practicing and teaching Calisthenics from bodyweight masters, Al and Danny Kavadlo!


The curriculum is based on Coach Paul Wade’s Bodyweight Bible, “Convict Conditioning ” and is a grueling 3-day seminar breaking down the foundational movements: Squats, Push-ups, Pull-ups, Bridges, Inversions, Leg Raises, and even the Human Flag!

The last day of the workshop is the Century Testing, in which each athlete must demonstrate the “near to perfect execution” of 40 squats, 30 push-ups (Knees-down for the Women), 20 Leg Raises, and 10 pull-ups (Aussies for the Women) in 8 minutes. Now if you’ve never tried this workout, it is no joke! It is especially challenging after training for 3 days straight! There were a few people that did not pass, but fortunately they had their fellow attendees there to cheer them on til their final rep!

I was especially proud of the women that attended this workshop! These ladies were banging out equally impressive feats of strength as their male counterparts! These are the type of women that we need in our PCC crew to inspire other women to practice Calisthenics!


There’s nothing more fiercely feminine than having the strength to completely control and recruit every muscle in the body in order to perform moves like the One-Arm Push-up or the Support press!

Lori Crock, RKC Team Leader and newly minted PCC ninja performing a support press!

The posse keeps getting bigger!!! If you are interested in deepening your knowledge of Calisthenics whether for your own practice or to train others, the PCC is by far the best bodyweight cert out there!

I am stoked to report that I will also be assisting at PCC Encintas in January 2015 at Ambition Athletics!

Check this link below for more information and dates of when PCC will be invading your town next:


Thanks for tuning in, Diesel Dolls and Dudes! I hope to one day see you at a future PCC!

Peace, Love, and Ninja Kicks!

G to the Izzle



What’s pop’n Diesel Dolls & Dudes? Dragondoor just released their first ever Progressive Calisthenics Calendar featuring photos of the Kavadlo brothers, and other PCC Instructors, including yours truly! It looks glorious!!

Be sure to pick up a copy today or before October 31st to receive $5 off the original price!


PCC-Calendar-back This calendar inspires me to want to hit the playground! Don’t forget it’s the holidays, get one for you and yo mama! I’m about to send one to my folks now! 😉 Have a fantastic Thursday! Peace, Love, and Ninja Kicks!

The Forearm Stand

What’s pop’n Diesel Dolls & Dudes! Hope you’re Tuesday is off to a great start! I wanted to share with you my latest post on the Progressive Calisthenics (PCC) Blog this morning! Today’s post is all about learning the Forearm Stand! Be sure to check it out by clicking the link below, then put your computer aside and bust a move!

Feel free to leave any comments or questions you may have for me below!

Take care! Peace, Love, and Ninja Kicks! Hiiiiiiiii-yah!

Screen Shot 2014-10-07 at 7.15.23 AM

Oh Leg Lifts, How I Loathe Thee!

That’s the happiest face I could muster while practicing leg raises!

I’ll admit, as much as I love calisthenics, I don’t necessarily LOVE practicing every move! Like many people, I often fall into the trap of only practicing my strongest moves, but ultimately we all NEED to work on our weaknesses. That’s the only way we will be able to move past our plateaus.

There are many benefits to practicing leg raises, like decompressing your spine while you hang from the bar. If you sit at a desk all day, this can be a great way to counter all that flexion and create space between the vertebrae. It’s also a great stretch for your hip flexors! Go ahead and try hanging, it feels amazing!

Strengthening your midsection will also help support your low back and decrease back pain. Make sure you practice slow, controlled reps and avoid using momentum so you can properly target the abdominal region.

Hanging from the bar is also an effective way of developing your grip strength, since your hands will support the weight of your body during the exercise. Some people actually find this to be the most difficult part. If this is an issue for you, I suggest breaking down a high number of reps into smaller sets of 5-10.

If you are unable to perform full toes to bar raises, start with hanging knee raises til you build up the strength and flexibility to do so! If standard hanging leg raises are too easy, try them with just one arm!

Good luck! Have a diesel day and thanks for tuning in, Ninjas!


Handstands and Happiness


One of the most important revelations that made me the person I am today, was that I alone am responsible for my own happiness! When you realize that no matter how chaotic it gets on the outside, how you choose to express your reactions to any situation is EVERYTHING. How does this apply to training? Yesterday, I chose to bum myself out, frustrated by what I perceived at the moment as a plateau in my training.

I went out to Tompkins to train and had some moves in mind I wanted to practice: The rollover, some muscle-up regressions, advanced dips, etc. Every rep I missed, I took like a shot to the heart. During my rest periods, I would watch some of the other guys training effortless muscle-ups and practicing explosive parkour moves and my mind was just racing and ranting and went something like this “I suck, what am I doing!?!” “These people are way better than me, I should just give up!” Bla, blaaa, blaaa.

Finally, on my walk home, my monkey mind abated and I had a moment of clarity, and thought about some of my own clients, and how they’ve expressed similar personal sentiments to me when watching me train or demo a move that they are learning. Just how I looked up to all these guys who had been training Calisthenics longer than I have, my clients look at my skill set and feel the same. It is my responsibility to uplift their confidence, and help them embrace the level they are at so their own insecurities don’t keep them from training! But at the same time, it all has to come from within and YOU need to BELIEVE in yourself in order to ACHIEVE what you want out of life! 

Some good did come out of my practice; my handstands were on point! I have been practicing going into them from standing, but now I decided to switch my launch from stand to frog squat and then jumping into it with both legs together! It had a sweet effect, and I was able to do some legit holds for several seconds! Great success!!

Handstands make me happy!
Handstands make me happy!

Anyways, just a heads up, if you are interested in acquiring some dope training gear, I am a big fan of the HYLETE brand! Here I am in the picture above rocking their shorts, which I LOVE! Click the picture above to be redirected to their site and at checkout make sure to use the code GM25 to get 25% off your first order!! 

Have a wonderful day, diesel dolls and dudes and thanks for tuning in!

YouTube Channel Launch!!

Hey friends, I just recently launched my first YouTube channel and made my first video! Thanks to Al Kavadlo for producing, editing, and providing original music! Check it out and feel free to COMMENT, LIKE, and/or SUBSCRIBE!!

 I want this channel to be all about expressing my love for bodyweight training by demonstrating moves that I have been working on, tutorials, and answering any questions you may have about Calisthenics, the Progressive Calisthenics Certification (P.C.C.), nutrition, etc! In fact, if you have any ideas for videos you would like to see, feel free to leave a comment below!! Take care and have a Diesel Sunday!

Yoga Roots in the City of Angels



Happy Transformation Tuesday, friends! I am going to tell you a little story about my own transformation from sedentary office worker to dedicated ninja! When I initially moved to Los Angeles in 2007, I barely knew a soul or had an inkling as to why I had insisted on moving there in the first place! I was pretty lonely, so I would just spend my days working at my new gig as a receptionist at a veterinarian and others exploring the vast city, via metro, getting off on random stops to see what I would find or who I could potentially meet.

Now you should know around this time in my life, I hadn’t seriously trained since probably high school track and field a few years prior, so I was extremely de-conditioned. I had heard there were beautiful parks where you could hike any time of the day and glimpse beautiful views of the massive city! This is how I stumbled upon the infamous Runyon Canyon park: trails, celebrity sightings galore, and free yoga??? I had to check it out! I had never practiced Yoga before and was curious to see if it was for me! I remember my first teacher was this fierce, drill sergeant of a man with a glorious mustache and a booming voice that could probably be heard all over the canyon! It was the scariest, most beautiful intro to Yoga I had ever experienced. My initial assumption was that Yoga was going to be gentle, probably slightly boring, and involve mad contortionism. This guy’s stylee was brutal, bootcamp flow and what I would later learn termed “Power Yoga” with rigorous strength-based sequences that hooked me immediately! After class, I probably passed out during Chavasana and just laid there reveling in that “noobie yogi” state of complete mind-body ecstasy! So that was the drill for the next few months, invading as many Yoga classes as I could find, until I made the decision to become a teacher! Until this time in my life, I had never really understood how the well-being of your mind is linked to the health of your bodily “temple,” and vice versa. I never asked myself those deep questions about the self, or the importance of living in the present moment and infusing meditation and breath awareness techniques into your daily life. This knowledge changed every thing for me….and eventually I got the opportunity to teach at Runyon for the last few years I was in L.A. sharing what I had experienced on that grassy hill with my students!

Fast forward to the present, and now I am living in the Big Apple, except now I have a few years of Yoga under my belt….my ultimate “toolkit” for viewing the world or any new situation through rose-colored glasses! I am unafraid, and excited for the possibility of trying out some new classes around town and getting back into teaching again! I have said it once and I will say it again: Yoga is for everyone, EVEN YOU!! Don’t let your assumptions of what you think it will be like get in the way of your curiosity to try it out! Or if you already have a strong Calisthenics background, adding a bit of Yoga to your routine is a great way to develop a deeper body awareness that can help prevent future injuries and also be a great addition to your recovery days. Al Kavadlo, Master PCC, trainer and author of bodyweight training bibles such as “Raising the Bar” and “Pushing the Limits” has another great book called “Stretching Your Boundaries,” all about integrating your Yoga and Calisthenics practice to increase your flexibility and improve your skills!  

Click the photo below for a link to his amazing book!

Al Kavadlo, author of Stretching Your Boundaries

Namaste Ninjas! 


Why you should sign up for PCC!

What’s poppin Diesel Dolls & Dudes! I just got some great news I wanted to share with you! I have been asked to assist at the PCC workshop in Milwaukee, WI at Drench Fitness November 7th-9th! I am beyond stoked to continue to share what I’ve learned since passing my certification! Attending the PCC gave me the opportunity to meet and network with like-minded trainers and folks that are about as obsessed with bodyweight training as I am!

The Kavadlos’ and Paul Wade’s Convict Conditioning’s curriculum covers a wide range of variations of the foundational calisthenics movements, (Squat, Pull-Up, Push-Up, Inversions, Bridging, Hanging Ab Exercises and Mid-section holds) and outlines the best way of teaching and applying them to your own practice!

So if you’re a trainer ready to help your clients unleash their movement potential or you’re just a Calisthenics Aficionado  interested in taking your own practice to the next level, this workshop is for you! Click the link below for more information and to sign up for PCC-Milwaukee and/or other dates in your area!


And if you STILL need ONE MORE reason why you should sign up for this certification, scope out Danny Kavadlo’s latest (and greatest) post below:

pccccPeace, Love, and Ninja Kicks!

Road to the glorious muscle-up

Straight Bar Dips


Lately, I have begun training to get my first Muscle-Up, and have been completely humbled by the experience. This is a seriously advanced movement, especially for women to do! I am no closer than what a friend dubbed a “Dirty Muscle-Up,” which resembles a kip and me chicken winging my way up and over the bar. It’s ugly, meng!

My favorite training partner (who can bang out muscle-ups like no ones business) initially suggested I practice kipping pull-ups and jumping muscle ups from a low bar. But after a few sessions, and not much improvement, we decided the best game plan was to build up to it by getting stronger revisiting dips and increasing my numbers on my strict pull-ups. Today, I broke up 50 reps of each movement into a few sets, with small 1-2 min rests between. I also added a variety of mixed-grip push-ups and hanging leg raises, but kept the focus on switching between over and underhand grip pull-ups, and dips. I am going to stay on this regimen for a few weeks and possibly revisit Pavel’s Fighter pull-up program to increase my reps.



I am excited to see my progress, as this is a move I would like to be able to perform for at least one clean rep! Have a great Tuesday, friends, stay strong and feel free to ask me any questions or even share any training suggestions you may have for me! 


Elbow Levers for Superhero Strength on


What’s crackin diesel dolls and dudes! Just contributed a new article all about one of my favorite calisthenics moves: THE ELBOW LEVER, to the Progressive Calisthenics blog on!

Click the link below, and please feel free to leave any comments or questions you may have about calisthenics, or fitness in the sections below! Have a great week!

-G to the Izzle