50 day challenge, ross training, Sport, training

K2C classes and a confession: Struggling to keep the Ross up

As the headline says, it’s a struggle to keep up with Ross. Living on the country side, with No gym or tracks, it’s about using the imagination and trying to keep up.
I fell behind and it’s now time (cause I have internet access!) to confess to the blog!

Saturday:
1½ hour of Thaiboxing at Brucies

Sunday:
8K run in the hills, followed by a very cold swim in the atlantic

It said icebaths are good for recovery. My recovery after sunday hill run must be in top!

Monday:
8K run in the hills, followed by a modified Core III:
* 15 v-ups
* 20 Russian sidetwist w 12Kg
* 10 High rep crunches
* 30 High rep chinnies
* 12 Back extensions
3 rounds

So fact is, I’m still on day 11 with Ross. Tomorrow will bring (in addition to 2x boxercise at Womens fitness):
8 x 200m sprints
5x 50m
+ Core V:
5 dragon flags
6 pr side deadlift twists
15 Supermans
8 pr side DB twists
3 sets

Classes at K2C tonight was good. First class saw a withdraw in numbers, but the hardcore girls are there and they were working it! Am very happy and proud of their commitment. Second class saw some new faces. Class worked good and fluently, but maybe a bit too hard for the new comers. We’ll have to see if they be back next week.
 

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50 day challenge, ross training, Sport, training, Weekend Challenge

Weekend Challenge 5 (and Density day)

Time for weekend challenge! I hope my strong and happy BoxFit/ Fighter girls are still hanging in here.
It had to come: The Push Up challenge.

Now, as I say in the class: ‘You’re more than welcome to do them on your knees. Just keep the form’. It’s up to you, if you want to try on your toes, but do yourself a favor. If you choose to do push up from your knees, choose challenge two or three.

There are three different levels in this challenge. If you’re completely new to push ups, go with number 1. If you’re experienced choose number two, and if you’re feeling strong – definitely go for number 3!

  1. Perform 3 sets of 10 push ups = 30 push up total. Take about a minute break in between the sets.
  2. Challenge a friend, partner, family member to a push up challenge (or compete against your self): Perform as many push ups as you can in 30 sec. Do this three times = 3x 30 sec push ups. Take about a minute break in between the rounds.
  3. 3 min. card game: Take a deck of cards, pick one card. The number on the card gives you the number of push ups to perform. If you pick 2 of hearts, you’ll be performing two push ups. King of Spades = 13 push ups. Aces are 1. After your push ups, you shuffle the deck again, and pick a new card, and do your number of push ups. The game last for 3 minutes only.
    You can play this game with a friend/ family member/ partner too: Just take turns picking a card.

Remember to keep your form, when performing your push ups. Otherwise you’ll stress your lower back, and won’t get the full benefit from the push ups working your arms, shoulders, back and core.

Enjoy this weekends challenge and let me know, how you’d got on!

push ups

Click above for pic tutorial. Remember keep your but* low, try to keep your body in ‘plank’ position for best work out. If your hands are right underneath your shoulders, the push ups will be harder, an easier version have your hands outside your shoulders. (see middlepic).

**** ROSS DAY: Density day ****

* 2 snatches pr arm
* 6 Burpees
– 10 min –
*Sledgehammer swings
– 10 min –
* Heavy bag work
– 5 min –

First set was brutal, second not that much and third I skipped cause I didn’t have a sandbag. Instead I did a lot of push ups!

Sledgehammer swings in the shadow

 

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50 day challenge, ross training, Sport, training

Backlogging – GPP II and a Thursday on the country side

Back on the country side, where the farmer just sprayed his field (for the joy of the runner). We left the Cork this morning, so no more fights to watch (Glad I did saw the Golden Series and K-1 Rising fights earlier this week) or online puzzles. Four days away from modern civilization – Well, there is this one spot in the garden where the phone works, and one of the local bars with internet connection. (Where I will be posting this from).

But even on the country side, it’s still time for Ross and apparently, a run in the hills.

Thursday log:
8K in the hills of Clonakilty. (Map said about 280 feet incline). First half was really hard and even it’s quite windy, it’s hard to ignore the smell of manure. Last half of the run was a breeze.

GPP II
* 30 sec Burpees
* 30 sec Jumping Jacks
* 30 sec Split Jumps
* 30 sec Burpees
* 30 sec Jumping Jacks
* 30 sec Mountain Climbers
– 5 sets / 30 sec break –

Followed by a modified Core IV:
* 20 Russians (10kg plate)
* 10 High rep crunches
* 12 Back extensions
* 12 Back Leg extensions
* 30 High rep chinnies
– 3 sets –

Almost hated every second of the GPP II. Burpees was for some reason the easiest part. Jumping jacks hurt my feet, Split jumps hurt my thigh (when I performed them correctly! When done incorrect, too high, I didn’t feel a thing. Which leads me to: Remember to emphasize in my classes that the knee is to point to the floor), and Mountain Climbers where.. well, actually not that bad. But total evaluation of GPP II: Burning calves and thighs. Burning as in ‘being rubbed in thai oil in 40 degrees hot thailand’. Yes, I tried that. It’s HOT beyond imagination!

Core IV was as all Core WO’s: Manageable. Not a walk in the park, but definitely possible to reason with.

Me after GPP II

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50 day challenge, ross training, Sport, training

Work Capacity 101 and Hello ladies

NB. I am no longer doing this class or am a part of Womensfitnessplus in Cork. Big differences in our professional ethics (or lack of same) put an end to our collaboration. I will miss all the wonderful women I’ve met in my classes and PT sessions, but I will not miss being treated with condesenting arrogance for my professional knowledge and/ or as a fellow human being.
Since Womensfitnessplus made it mandatory for their trainers to sell at least 3 Kinetica products on each shift, I had to say I wouldn’t do it. I’d give information about the products, but under no circumstances would I push the products to women, who didn’t need them. I don’t believe in selling useless stuff, or even worse telling lies to make a profit like.
I’m a fitness professional with ethics and beliefs on what’s right and whats wrong – I work for results, not for greed.
As a result our ways departed – and despite I miss the happy women – I would choose to stand by my ethics again.

 

Wednesday = 2 boxercise classes at Womens Fitness + PT sessions, and today – due to last four days of the company of Ross & Kettlebells: Really, really sore pecs (pectorals). Today brought along – beside the usual also the dreaded Work Capacity 101.

Ross must have thought this one up after a nightmare, he wanted others to suffer from as well. It’s definitely not for kids!:
* 5 Pull ups – I alternated the grips and had to do several rounds with 5 on 2 go’s
* 10 Medicine Ball Slamms (9kg)
* 15 Burpees
* 20 Jumping Jacks
10 rounds or 20 min

I think my time was around 24 min. Not 100% sure, could have been one song (about 3.5min) shorter. But I lost a lot of time on the Pull Ups. Due to being severe sore pecs, Pull Ups felt like death after the first two rounds. However I managed, and am happy I completed all 10 rounds.

Boxercise at Womens Fitness today! The morning class got the joy of doing a very short version of the Ross challenge: 1 min. Wall Squat, 10 squat jumps. An older woman who stated, that she didn’t do sit ups, cause she couldn’t, ended up doing 15!! Very happy and proud of her. The word NO, doesn’t exist in my classes!
In addition to this both classes (the evening class very happening!! Super hyper, good energy and loads of smiley faces) are doing ATG squats now. I do believe my ‘happy butt’ mission will be completed this summer!!
Evening class just blasted away – I was very happily surprised to see a more than full booked class coming in, with the weather we’re having in Ireland these days. It’s warm and sunny – a perfect excuse for a stay at home and barbecue weather. But still my lovely girls finds their way to class!!
Very happy and I hope you all read this! (if your partner haven’t, send her the link to my blog)

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50 day challenge, ross training, Sport, training

Ross V – 400m

Fifth working day of Ross 50 day challenge. Swapped the WC 101 with 400m sprints on track. Either way, I would not have been super efficient. Still burning from yesterdays KB hell.

Ross V:
6x 400 meter sprints (Once again, I found that I’m good at the first 200, slowing a bit on 300 and coming back on fourth. Wish I could just keep the pace all the way)
4x 50 m sprint – closing down

Core III:
5 TGU (12kg) – each side
6 DL Twist – each side
15 V-ups
– 3 sets-

Finisher: Plank 1.15 min

Tonight 2 classes at K2C – Boxercise & Fightergirl. Girls at Boxercise are going to crush their numbers from last week, I can feel some burning coming on!!

Apropiate looking Kettlebell

Check out the http://www.demonbells.com for evil Kettlebells. They’re brilliant. If I had loads of money, this would be the KB, I’d be looking to buy!

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50 day challenge, ross training, Sport, training

Strength II + monday classes at Womens Fitness

NB. I am no longer doing this class or am a part of Womensfitnessplus in Cork. Big differences in our professional ethics (or lack of same) put an end to our collaboration. I will miss all the wonderful women I’ve met in my classes and PT sessions, but I will not miss being treated with condesenting arrogance for my professional knowledge and/ or as a fellow human being.
Since Womensfitnessplus made it mandatory for their trainers to sell at least 3 Kinetica products on each shift, I had to say I wouldn’t do it. I’d give information about the products, but under no circumstances would I push the products to women, who didn’t need them. I don’t believe in selling useless stuff, or even worse telling lies to make a profit like.
I’m a fitness professional with ethics and beliefs on what’s right and whats wrong – I work for results, not for greed.
As a result our ways departed – and despite I miss the happy women – I would choose to stand by my ethics again.

5th day with Ross fell on a monday, and due to work, time etc. I switched some days in the 50 day challenge, so had an ALL OUT KB session today. First off:

Strength II
3 DB split snatches
3 DB Push press
– 5 sets –

5 One arm bench press
8 Depth plyometric push ups – revised this to 10 for some reason
– 4 sets-

1 min Wall squat
10 jump squats
– 4 sets – Only did 1 set with my Boxercise class, so am short of 3! (Boxercise class was delighted they didn’t have to do 3!!)

Finisher: DB Swings 3 x 15 pr arm – This goes in the book, with the 3 Squat sets.

Kettlebell class at Womens Fitness was fantastic today! Lots of hard work put in by everyone and it was a thrill to get the girls working harder than they thought, they would:
1 set:
40 DH Swings
10 Top DH Swings
20 DH Swings to pull back
20 DH BoR
2x 10 Mid halo
2x 10 ½8 to catch
20 Twist on knees
2x 20 Abs
20 ½ TGU
10 Push Ups
20 Russians
-Break-
20 DH Swings
20 OH Swings
2x 5 Cleans
2x 5 Snatch
20 mid halo
2x 5 BoR
2x 10 Sidebends
2x 4 Amazone Get Up
2x 20 Abs
20 Russian
3x 10 Leg Ext
10 Push Ups
-Break-
20 OH Swings
2x 5 C&J
2x 5 Snatches
20 Tricep ext
2x 10 Windmills
30 Leg Abductors
20 Abs
10 ½TGU
20 Russians
2x 5 One leg BoR
2x 5 Push Press
– Stretch –

Boxercise class was full as usual and some very happy, lovely hardworking girls were in class. Today’s drill featured my But* mission with lots of nice, deep squats and the 1minute wall squat followed by 10 jump squats. A few of the ladies gave up half way on the wall squat. Will have to do it again next week and get them all in!

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ross training, Sport, training

Back-logging: Strength day I & GPP I

Friday Ross 50 day challenge had Strength I on the program. I modified it slightly from 3 reps to 5 and due to not being able to perform proper hamstrings, I settled for back (leg) raises. Also 4 sets became 5 full + a little extra.
Friday’s strength day:
* 5 C&J (each hand)
* 5 Snatch (eh)
* 5 Pistols (each leg)
* 10 Back (leg) raises
* 5 Pull ups
* 10 Push Ups
– 5 rounds –

Extra work:
2×5 C&J
20 Push Ups
20 Back Raises (leg)
– 5 sets-

Happy summer day with Strength I

Saturday GPP I + Core I and Finisher with Liam
30 sec burpees
30 sec jumpin jacks
30 sec high knee db press – edited: We didn’t have any DB, so did Mountain Climbers.
30 sec shadow box
– 5 sets – no rest

Finisher I: 100 Sledge hammer
Finisher II: Farmers Walk (3)

Core:
5 Reverse Curls (Was Dragon Flags)
6 pr side Saxon side bends (+10kg)
15 supermans
8 pr side Medicine ball twist (weight plate 10k)
–  5 circuits-

Saturday was tough! Doing the GPP I on a rock surface, that are sliding uphill, is just too ridicules! But we made it and got on to both core and finisher. However – we still forgot the plank.

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