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 Dragondoor.com


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 Dragondoor.com!

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


Grace Menendez Dragon Door Interview!

What’s Poppin’ Diesel Dolls and Dudes? Thanks for dropping by my new site, Yo!

I’m buildin’ this thing from the ground up, so make sure you check back on the reg, ya heard?

Til then, peep my awesome interview with the most badass fitness company on the planet: Dragon Door!

Peace out, B!


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(Click the image above to read the interview, son!)