ross training, Sport, training

Delayed Happy 2013

Another blog-out! A period of not getting to sit down, write down my usual activities. I’ve missed blogging and making this kind of connection with the world, so I’m happy to find myself here again. Taking my time, choosing my words.

I hope we all get a fantastic 2013! I know, mine will be fab, since I’ve made a few plans and set a few goals for this new year. More of this later!

Mine started well with two FighterGirl sessions, before I went to Austria for a week. However my second class with the FighterGirls revealed how bad my form is these days. I’ve planned a Ross session for warm up – and originally scheduled it for 9 minutes. No breaks.
Girls fell apart after 1½ set, so we ended up on 6 minutes – and I have to admit, I was seeing sun, moon and stars as well.

Now the original Ross goes with 30 seconds break in between sets. 1 set = 3 min., but it’s my experience from Fitness.dk & pure fighter/ muay thai classes, that it’s often a tad to long. So a 9 minute set with no breaks is king of Ross, I’ve found.

So off I went to Austria, nearly defeated by a 6 minutes Ross. I couldn’t believe it and wouldn’t accept it. I therefor made it a goal to do a Ross every day – adding a set more. Before we left Austria I was up on 24 minutes total. Any idea how many burpees this is? Most my rounds was 10-11, a few 9 or 12. Which is a bit off my average burpees pr. 30 sec was 12-13 back in Copenhagen.

2013 will bring more challenges than burpees. I’m starting a new job tomorrow in another Womens only gym, and one of my new challenges will be to tame the real ryderz bike. (the next step up from your usual spinning bike). I look really forward to this and to start working with Brenda and Connor who runs the gym. I think we’re on the same page – and not just in it for the money: But actually want to make a positive difference!

Austria was great with Liam and his lovely family! The third day snow fell heavily, so we got a lot of snow walks, tobogganing and snow fights. Unfortunately skiing is expensive and not that nearby, so we couldn’t go. Not even sure I’d remember how to – but would love to try again…if nothing else, then just to be terrified going down and crash into a pile of snow.

Here’s to 2013! Image

If you feel up for it – This Ross is:
30 sec Burpees
30 sec Jumping Jacks
30 sec Lunges/ squats (alternating every other time)
30 sec Burpees
30 sec Jumping Jacks
30 sec Push ups
– 30 sec break or none –

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50 day challenge, muay thai, ross training, Sport, training

Back logging again

Little time to write and blog, so a very quick re-cap of the past days work:

Saturday: Thaiboxing at Brucies

Sunday: 8K in the hills for time, followed by a Core with Liam. Happyli suprised that I wasn’t more than 2 min. behind Liam. When running it felt like 5!!

Monday:
Great morning Ross session with Liam and Brucie at Brucies Gym:
10 pull-ups (I did between 5 – 7)
10 DB Swings pr arm
10 plyometric push ups
10 knee tucks
As many circuits as possible in 20 min – We did 10 in 19.15

Monday evening KB class and Boxercise with the great ladies of Womens Fitness + all out on the Hindu Push Ups. Good full booked boxercise class and some very strong girls in the Kettlebell class: We did three long cycles of 5 reps. Very proud of them.

Tuesday:
Great morning circuit with Liam and Ian

*Pull ups
* Push Ups
*Burpees to box jump
* Abs
* Ropes
* Skipping
* Box Jump
* KB (Renegade rows and tricep etx)
* KB Long Cycle (12kg)
5 circuits – Pretty toast afterwards

Evening: Fightergirl class – 1½ hour of hard, good work. Girls got introduced to more contacts in combination training and got a taste of the hard, vicious fight pre-paring circuit training. Had them do sledgehammer swings. They all did really well, even those who couldn’t lift the hammer, ended up doing it anyway.
Good job!

Girls asked me if I watch my diet. I’m afraid to say, I really don’t these days. Living in Ireland is different on many levels than my life in Copenhagen. Food is definitely one of them: Back in Copenhagen, I would very rarely eat chips (french fries) – here we eat them maybe three times a week. Also crisp (or chips in danish), I would rarely eat back home. Here I happily tuck into a bag and empty!! it during a night alone in the cove.
So no – while the training is good, diet is not. But am not complaining – I’m having a good time over here!

Hindu Push ups on the patio

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50 day challenge, ross training, Sport, training

Old plans and new plans

One of the things, I really enjoy about living in Ireland is the amount and variety of training I’m getting down. It’s also – on the other hand, one of the things, that cause my muay thai to tread water.
Since I’m no longer able to jump on my bike and get to training on my own (gym being about 40k away), and the amount of sparring partners are zero, I’m not getting nearly as many hours with gloves on, as I would like to.

On the other hand, I’m re-acquainting myself with Ross 50 days challenge and getting a lot of Kettlebell, Running, Powerlifting and a little Olympic Lifting in on my training schedule.

On the Ross, I’m on day 18th: GPP 4
* 100 Rope turns
*10 burpees
* 10 push ups
* 10 squats
-10 circuits as fast as possible –
My time was 15 minutes for 8 rounds. I forgot to time it from the start, and am still not sure if I did two or three rounds before I looked at the watch. Lost a bit of time on the skipping, got my toes smashed by the wire rope a couple of times (about 2 or 3 times pr set)and had to stop and curse a few times, before continuing.

Yesterday boasted of a vicious circuit with Liam and two of his fitness crazed friends in the morning and thaiboxing in the evening. Oh, and Muay thai at Brucies was cool, and there was another female! Yay!
Today Liam and I did the 8K in the rainy hills, followed by a short core session. I feel almost entitled to eat all my liquorice from Denmark.

On work department it seems like I get the chance to meet one of my big heroes, will keep you posted. But for me – it’s way up there with meeting Fedor Emelianenko, Georges St. Pierre and Saengchai (former Sor Kingstar) Kotmuay Saenchai MuaythaiGym.

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ross training, Sport, Teaching, training

Days with Ross and new tricks

Not often I get a chance to blog update, now we’re in Clonakilty. But today is one of the days, where its possible 🙂
Just finished of a circuit with Liam and two of his friends, Ian and Danny at the Clonakilty Leisure Center. Started of with a nice, fast paced run (3.4K)
Circuit consisted of:
* Abs
* Pull Ups/ Renegade rows (12kg)
* Skipping
* Box jump
* Rope flips
* Burpees
* Shadow box with 2kg db
* KB 16kg (anything: Swings, Snatch, C&J)
* Sandbag
3 rounds app. 30-40 sec each station

Finisher:
2x16kg TGU (each side)
4x16kg C&J (each side)
2x 20 Dips
2x 20 Abs (v-ups/ cross)
Stretch

Tuesday:
Ross day 17: Strength 4
3 KB split snatch (12kg)
3 KB Push press
5 sets: 45/ 60 sec rest

5 pr side One arm push up
5 DB Shot put (No DB or MB, so used two garden stones)
4 sets: 60 sec rest-

5 pr leg KB lunges
10 Lunge jumps
4 sets: 60 sec rest

Finisher: One arm KB Swings 3 x 15 each arm
Evening: K2C – Great girls working really hard. Finished with a set of 3x 5 Pull Ups.

Earlier yesterday we went for a long walk on the seaside. Unfortunately for my newly required hay fever, we walked for a while in the grass – which made my legs itch and nose run. But finally we went out on the cliffs and walked out to the most fantastic site: Two big nature made caves. Amazing!

Beautiful caves at the Irish coast

Monday
As usual great stuff with the ladies at Womens Fitness. Both KB class and boxercise class was full, and everyone worked super!

Got a lot of snatch and Push Press in with the KB class and my Pts.

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muay thai, ross training, Sport, Teaching, training

Backlogging the week

Blog updates and runs haven’t been really happening here on the country side. No internet or phone connection and very bad weather made sure of both.

So the week has passed with work, a few Ross sessions and some small lessons in regards to eat. Let’s start from the beginning:

Monday: Excellent Kettlebell class and Boxercise at Womens Fitness. Some of the regulars in my KB class, are stepping up on the weight. Maybe it will soon be time to ask management for bigger bells to play with. Both ladies in KB and Boxercise classes are getting stronger and more confident with themselves and their strength. Makes me feel good.
Unfortunately Liam tore his hamstring, doing the 10x 100m and 5x 50m sprints on the track. He’ll have to take it easy a few days.

Tuesday: Started day of by doing 10x 100m and 5x 50m hill sprints. Might have done 120m, was a bit difficult to judge exactly where 100m start and ends. Liam thought, I was running too far. Found that I was better at sprinting uphill, than on the track. Wasn’t as fast, but felt easier to ‘run all out’.
Evening had my two classes at K2C, I participated as ‘partner’ in both. Think I got my core workout here.

Wednesday: Boxercise and some PT’s at Womens Fitness. PT’s in the spirit of Kettlebells or those who were able, Boxercise again a huge success. More than sold out on the first evening with a small sunshine and tunes of summer. I actually expected several of the girls to stay home because of the nice weather, but to my delight, they came to train. And train we did!
At evening time, Liam and I made the Millionaire shortcake. If you ever want to not like a dessert anymore, just try to make it from scratch, and see whats in it. Millionaire shortcake was an eye opener, and I’m sorry to say, I’ll never be enjoying eating a bought cake again. We are however planning to make it ourselves again, and modifying the recipe to an eatable one and maybe add roasted almonds. If you wonder why, almonds have over 21g of protein pr. 100g nuts. That’s why.

Happy, fit boxercise girls from Womens Fitness wednesday class

Thursday: Time for thaiboxing – just me and Liam.
10 min skipping
3 rounds of shadow
3 rounds of pads (for each of us)
3 rounds of bag work
Core and stretch
-Was toast afterwards –
Note: When picking up barbecue wings and thighs from Super Value, don’t pick the big ones. Smaller are tastier. Found out the hard way.
Think it was this day, we found out that the neighbours cat Penny likes to play ball. Never knew cats could be so social or fun.

Liam and I in Kru Toy t-shirts @ Brucies Gym

Friday: Daytime Thaiboxing at Brucies  – Liam, Brucie and I
5 min skipping
5 min shadowbox
Modified GPP 3 for me:
30 sec burpees
30 sec jumpin jacks
30 sec Squats
30 sec burpees
30 sec jumpin jacks
30 sec push ups
– 4 sets –
3 rounds of pads with Liam in between 3rd and 4th set. Liam did his pad work with Brucie while I did the GPP. He looked strong and sharp and finished with 300 knees and core.

Saturday: Thaiboxing at Brucies
5 min skipping
5 min shadowbox
Ross day 16 I think: Sweet 16
Tabata drill
Heavy bag work
Squats
Heavy bag work
Push ups
– 4 min pr drill, 20 sec work, 10 sec rest –
After the first 30 seconds of push ups, I was up for Pad work:
3 rounds of pads, then started over and finished the push up tabata set. Went another two rounds of pads and finished Ross day off with Sandbag carry. Three trips around the gym.
Liam did his pads and as usual, looked great while doing so. He finished with 300 knees (3x 100), I only did a 100 (1×100).

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ross training, Sport, training

I’m getting strong! Last night in Denmark

Nanna – the dog

Made a date with my old employer Fitness.dk, that I could stop by for a little weight session, this afternoon. Had a couple of hours between meeting an old dear friend for dinner, so decided to go training and shopping.
In 3 hours, I managed to: Try on about 6 different blouses (choose 3), a ‘gift for Liam’ (that goes on me), and a pair of jeans, which I also left in the amazing cheap New Yorker.
After shopping to Fitness.dk Royal, where I chose to do a slighty personalized version of Ross ‘Strength 3’.

Tania’s Strength 3 from Ross 50 days:

* 4x 14kg Long Cycle (instead of 1 arms clean and press)
4 sets
* 6x 18 kg (each hand) Step ups
8x 20 kg (each hand) RDL
4 sets
* One arm clean and press 16kg DB x 4
* 2x 16kg DB Long Cycle
* 2x 16kg DB Long Cycle
* One arm clean and press 18kg DB x 4
* 2x 18kg DB Long Cycle
* 2x 18kg DB Long Cycle
 The One arm and Long Cycle sets, was replacement for sandbag shouldering. There was no sandbags available. 18kg DB Long cycle: I’m getting strong!
* 5 Pull Ups
* 10 Dips (4 last sets revised to only 5 dips, as I was sharing the rack with some impatient man. Was ok by me, my grip was toast after the RDL’s and step ups!)
5 sets
Little shadowbox, working my newfound elbows and backbridge and stretch for end.
Very happy with that work out, even it wasn’t Strength 3 by the book.
Last night in Denmark. Stuffing myself with delicious sushi with my old taekwondo girlfriend Maja (I also had sushi last night with Sana!! Gotta stuck up, as its impossible to get decent sushi in Cork. Unfortunately!!), visiting my parents and my dog. Well, it’s technically mine, but their dog now. It’s a little grey and white Shi Tzu (Nanna), and she is just so cool. So good to see everybody again! Too bad, I’m only here for such a short time!

Had a blast seeing my old fantastic trainer Kru Toy, the girlfriends, my family and Nanna-the dog, who behaves like a cat. Going to Ireland tomorrow with a bag full of summer gear (so it better get sunny!!), massive amounts of liquorice and some tshirts to remind me of home!

Sushi from a place near Sana, not Stick’s style, but still so much better!

Nanna and I at bedtime

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50 day challenge, ross training, Sport, Teaching, training

11 day with Ross & a fantastic box night at Womens Fitness

Ladies from Womens Fitness and K2C, please add me on Facebook, so I can add you to the ‘Taninja Fightergirls Cork’ group. In the group you can get news on seminars, events, post pics, questions (about training, diet, fighting etc.), funny stories etc. and share it with other women, who are into the boxing craze 😉

So we finally got around to it:

Ross challenge day 11:
8 x 200 meter sprints
5x 50m sprints

Unfortunately the track was wet, and sky still pouring rain, so my run wasn’t so fluid and ‘all out’ as I imagined and wanted it to be. Subconsciously I held myself back, even I tried to tell myself it was ok. It might have been from a fear of sliding in the wet.
Did consider to sprint barefoot, but wasn’t sure if the wet track surface would tear up my skin.

Anyway, ran as fast as I could during the circumstances. Liam told me, my last round was 41 sec. I think, I had one or two faster than this, but the first three, wasn’t that fast.

The Ross challenge was to be followed by a Core, which I took care of during my evening hours at Womens Fitness. And then I had a splendid evening with the girls in my Boxercise class at Womens Fitness. They rocked the house!!
Some new faces put a lot of effort into class and ended up, getting a great work out. And my ‘old’ familiar faces, well – they just getting better and better. Starting to look like boxers, when throwing punches. Now we just need to work on the guard! 😉
One of the best moments this evening, was the noticeable progress and one of the new faces, whom I’ve done lots of PT sessions with. She told me she really didn’t like classes that much, but decided to try the class anyway. Her and her two friends had a blast! Seeing all the ladies working hard and making progress – that’s what makes it all worth to me!!

(I forgot to take a picture. Have to do it next week!)

So here’s an old picture of me training in Thailand, 2010 😉

Core:
30 sit ups with Box class
4x 10 Sidebends (12/ 10 Kg)
2x 10 Side plank twist with 2kg db
20 Sit ups with Medicine ball
3x 20 Leg ext. over medicine ball
20 Russians (12kg)
3 Pelvic Tilts
+ Swings, Squats to OH press, Mountain climbers, push ups, split jumps, Lunges & 3 Long Cycle 12kg. Actually wanted to do more long cycles, but forgot about it. Next week when I’m back in Ireland, it’s time to build strength.

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