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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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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Sport, Teaching

Morning box class 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.

 

Had a blast of a morning class at Womens Fitness. 11 lovely ladies joined me for a morning session with gloves and pads and had fun while doing so. Lot’s of deep squats (you’ll make your jeans happy!), punches and push ups this morning.

Unfortunately, it will probably be our last morning together in a while, since I’ll be down in Clonakilty all summer. Unless by some miracle I learn to drive and by even bigger miracle, have a car to drive. (Probably won’t be happening, so I’ll see you again in a few months!)

Anyway, I’ve really enjoyed our mornings together, and I hope you did the same. Remember to book in for the monday evening box class, if you miss me – or!! Get in touch via my blog here or facebook.

Every friday, you will find a new challenge here on my blog. Something for you to do on the weekends or days, where you can’t make it to the gym, or only have 10 minutes for a ‘little something’.

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Oh, and ladies – friend me on facebook and join my Fightergirl group!
See you all soon!

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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

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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50 day challenge, ross training, Sport, training

50 day challenge – round 3!

Liam and I decided to go for the 50 day challenge again. We started yesterday with the 800m sprints, and today will be ‘Magic 50’ day:

* 5 Swings (db/kb)
* 5 Snatches
* 10 Burpees
5 rounds
Finisher: Farmers walk

We missed the Core I yesterday, so will do it today as well. We’re going to Clonakilty today, so will have to figure out, how we can do the work at home. Will probably be ending up doing burpees on the lawn. Just really hope the neighbours dog haven’t taken a dump in the garden recently.

Boxercise at Womens Fitness yesterday was brilliant. Ladies getting tougher and helping each other get a great work out! Also, two of the girls who haven’t been to class for a while was back and it radiated from them, how much they missed it – and how happy they were getting a change to litteraly ‘punch of some steam’.
Great night and made it all worth for me to go to work, even a bad surprise sprung on me earlier on the day. I’d found out recently, I’m getting paid even less than I thought (and I knew, I was being paid very little), and yesterday I then discovered, that despite getting told by the boss on several occassions: we don’t get paid the same after all.
Now, I’m not teaching because, I want to get rich. I teach, because I love the buzz of a good class. Love making people feel the same way about training, as I do. BUT! It’s always nice to feel appriciated and appriciated employees always go a little extra. Un-appriciated… well.. it’s something to think about anyway. Just have to state, I’m very dissapointed.

Post sprints yesterday, I got a few more Long Cycles and Renegade rows in:
2x 6 Long Cycle (12)
2x 3 Renegade Row (12)
2x 6 Long Cycle (12)
+
80 Swings
60 Saxon (got a little core work done!!)
60 Squats (ATG) – 20 to OH press (12)

Weekend challenge coming up tomorrow! Will be going to town and find a spot to post it! Will be fun and something you can challenge your friends and family with.

Ross, we meet again!

 

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