Blogging, Sport, training

Lord of the flies

Well home from Austria, we found Liam’s basil plant covered with small flies. Small nasty things over populated the dirt and stems on the plant while we were gone. The whole pot seems alive like an ant nest. Cribling and crawling – it’s my living nightmare.

Before this, his plant was badly infested with lice (I saved it the last-minute with a soapy wash) – now there are flies ruling our kitchen. I’m not sure what the next disease to hit the basil would be. I’ve never met an indoor plant getting so abused before.
It’s gross and disgusting to look at. It’s like they hatch in the dirt or something. I moved my aloe to the bedroom, and just hope the flies won’t find their way in there, but them being flies and outnumbering us 1:1000, they might win in the end and infest every single pot of dirt in the house.

Since we got home, I’ve had also the pleasure of helping out in Deasys again – this time as a waitress. Friday and Sunday – both days really busy. I didn’t take any orders, but was merely the busboy of the restaurant: Cleaning tables – reset tables, polish silverware, fetched cold water and bread and occasionally helped taking food to the tables.
It was busy work, not overly hard thou. Being in the kitchen is harder I think, but like with my kitchen kuli job, I suspect that my waitress career has come to an end. A soup situation developed during Sunday lunch. And to make a longer story short, two patrons got the wrong soup by me. A mistake that shouldn’t happen in any restaurant. Thing was thou, it was either a case of bad hearing or the ‘banana’ case: Ofcourse I did ask the two older women, who was having what soup, but they either had a bad hearing or took one look at me, at decided they didn’t understand me (Banana case= Yellow on the outside, white on the inside). Now, it’s not necessarily an underlying racist action on their behalf. During the two days of work in the restaurant, I got asked if ‘the weather was cold compare to where I came from’ and if ‘I understood  what was being said’. First situation out of sheer, friendly curiosity – second incident out of mere suspicion (yes, believe me, one do learn to spot the difference!). The soup ladies – who know?! When I served the soups, they seemed happy and satisfied, what happened next is anyones guess.

Anyway, that was probably the end to my short, glorious restaurant career.

Photo from Austria – Liam & the hay men

On the more sporty side of life, I finally got to see the inside of a muay thai gym in Cork. Saturday Liam and Brucie took me to Cork Thaiboxing, where I had the pleasure of being squazed on the pads, first by Brucie, then by Anthony. And finally ended up with a few rounds of clinch with a girl! And a couple of rounds of light sparring with Paul – one of their fighters. Very nice day!

Monday and Tuesday had me back to work at WF and KC. WF was amazing: 5 girls in for the KB class. We rocked the room (including 2x long cycle – Men’s style, I may add!) and afterwards a more than full Boxercise class with hardworking happy women. K2C Tuesday was – to be honest – a bit of a disappointment. Only 5 girls in – but they worked hard and dedicated + I kind of trained in with the class to even out the numbers, so it was almost worth the travel (1 hour drive). I wish WF had more of the same equipment as KC- then the classes there, would be much more fun stuff to do in class.

Wednesday: Muay Thai session at Brucies! Great stuff – easier padwork than normal (but yesterday that was fine!)

Today Thursday: Fly population multiplied by 1000’s – not sure about training plans. If any.. a run might be all. Liam is working, so I’m stuck on the countryside.

 

PS!! I haven’t forgot about the weekend challenges, but I’ve got no Internet connection these days, and won’t be able to get any for this coming weekend. Sorry! Hopefully next weekend will see something new and interesting for you guys. In the mean time – if you’re bored look in the ‘Weekend challenge’ page and select an old one and get to it!

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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, 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

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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Sport, training

800 meters of delight and agony

Firstly – my monday and Tuesday this week has been a bit ‘lazy’ and personal stuff has taken a bit of the energy as well. However – as always the lovely ladies (in no particular order) at Womens Fitness, K2C & CIT (and guys) have been making sure, my days haven’t been a total stand still.

Today I just survived:

4x 800m sprints
4x 50 sprints

All sprints on track – all with Liam in what seems like miles a head. My running confidence is blown to pieces! He haven’t done any serious running in the last couple of months and still pulls out 30 sec a head of me.
But at least, I survived and didn’t feel like dying as much!
This morning before the sprints:
10 Burpees
20 Push ups
40 Squats (BW – ATG)
15 Squats (12kg KB) to OH press
20 Tricep ext (12kg KB)
2x 5 Farmer style push ups (12kg)
2x 6 Long Cycle (12kg)

Total resume of Monday: 
KB drills 12kg
120 Swings (incl. Top & pull backs)
60 Squats + OH press
60 Sidebends
60 Tricep ext
80 Russians
80 ½ TGU
20 Halo
20 mid halo
20 ½ figure 8
3x 10 BoR
20 Press from floor
2×4 Amazon Get Ups
2×6 Long cycle – feeling really strong with 24kg pressed above head!!

Other stuff:
60 Saxon (5kg mb)
100 Abs
20 back raises
40 Push ups

 

Tuesday:
60 Push Ups
240 Squats (ATG)
50 sit ups
+ partner up in the last boxercise class at K2C
+ 3x 10 min warm up routine
Falling a bit in love with the Long Cycle! It’s a great way to get the cardio and strength up – and to feel immensely powerful: Fit and strong!

All my classes are getting my mission statement these weeks: Beautiful strong summer butts in Cork. So everyone get to learn the perfect squat and get their a** to the grass!

 

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Sport, Teaching, training

Motivation

After three succesfull days with classes at Womens Fitness, CIT and K2C, my own midweek summary of training pretty much amounts to zero! Thou with Kettlebell classes, PT sessions and the ‘usual one out’ in boxercise, I’ve probably been doing more squats, push ups, sit ups and KB work, than your average Joe.
-But who want’s to be average?! Not me – and not my ladies!!

Boxercise at Womens Fitness monday and wednesday were full, lots of high spirits and happy faces. Wednesday I’d gave a short speech before we started, about the importance of giving that ‘little extra’ in training, to get the extra benefit showing in the results.
I’d senses a few being hesistant to the speech: ‘We didn’t come here to listen to ya.., we came to work’ . But overall, I think it was well recieved and whether it was due to the girls in class, or my little reminder, fact is, I think the class worked harder: punched with a little more determination than usual. And as the instructor, it was a thrill to experience the ladies going for it, rather than being hesitant and afraid to ‘hurt their pad-holding’ partner.
I think, I talk for all girls, when I say this: The first time you hit a pad (not to speak of a person), you’re kind of scared, if you’ll hurt her/ him. Guys are much more prone for just letting go! I’m not sure, but I hope my little speech found it’s way and helped encouraged those in doubt: You can hit a little harder – it’s not gonna hurt the pads or your partner.

Anyway huge succes for the class, and tuesday class at K2C also rose to new standards. For the past two weeks, we’ve been doing ‘The Wat’ test on half speed. That means 30 seconds: Burpees, push ups and squats: How many can you do – and then: do one (or 4) more.
Again ladies are tougher than they think, and it’s a genuine good feeling to witness the surprise, when someone surpasses her expectations. I hope they keep this feeling of succes and store it with the other inner motivationals, we all carry around. Those sentences that makes up get up from the couch, put on the gear and go train!

My own week so far – as mentioned first: Not much!
It might be myself, who needs motivation – and to get over ‘this time of the month’, anyway small drips have formed a collective input for the past 3 days:

KB, 12KG:
80 Swings
50 Top Swings
40 Pull back swings
40 One hand
2×10 One hand pull back
20 8-figures
2×20 ½8-figures to catch
30 Tricep ext – standing
2×10 BoR
20 BoR
20 Presses from floor
2x 20 ½TGU
2x 5 Amazon Get Ups
2×5 Long Cycle (out of class)
2x 10 Halo (top)
2x 5 Windmills
2x 10 Snatch
2x 6 Cleans
2x 6 One arm press
2x 6 C&J

Approx:
200 sit ups
150 push ups
3x 6 Pull Ups (oh grip)
500 Squats (ATG style @BW)
50 Split jumps
and loads of jumping jacks, cross etc.

Now it’s time to get motivated for the rest of the week and spend some thoughts on the next weekend challenge!

Motivational – keep this thought with you!

 
 

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Sport, training

First half marathon

This sunday I ran my first half marathon. It came about when I texted my boss on saturday to ask about payment for my classes at Womens Fitness  (turns out, I’m getting little less, than I thought 😦 but that’s another story). Anyway my boss last text was that he might be doing the bay run half marathon the next day, so he wasn’t sure how ‘good’ his weekend would be.

I told Liam about the text, making a joke about not having a good weekend after doing 21.3k. Liam started saying, that I should enter the race and even told our neighbour that I would do it. So I kind of had to do it and since I had planned to do a run in the hills of Clonakilty, I thought, I might try the Bay Run.

The goal was first of all to enter and finish. Just like a fight: Enter the ring and stay in there, no matter to the end of the fight. Here just – keep moving until crossing the finish line. Second goal was to keep time around 2 hours.

I’d finished in 1.42.35 – official time has it 1 minute later. (Not sure why).

In the gym, I did 21.3K in 1.42 something, but its different from running outside with the wind and the hills. The course can be viewed here: Bayrun half marathon course
It was a hard course with quite a few hills and I think, I ran a total of about 3K with my eyes closed. Was just so exhausted, that it felt easier to keep them closed.

Next step will be to find out how to reduce my time on the long distances. From research online, I’d take it, one way will be to increase the weekly mileage and I’m also thinking of implementing a sprint day a week.

Rest of weekend was:
Saturday – Nothing
Sunday – Half Marathon
Monday – 100 squats
Tuesday – Just finished my morning boxercise class, will do a small recovery run and  have two classes at K2C tonight.

Start field for the Bayrun half marathon 2012. I’m in the left corner, in 16th row.. or something 😉

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