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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Sport, training

Weekend Challenge 9

It’s with deep apologies, that this weeks Weekend Challenge is logged a day late. Storm and sickness are to blame. But never late than never – I give you, Weekend Challenge 9:

Burpees!

One thing we all should love – and maybe fear is Burpees! Burpees are probably the single best body weight exercise, provided it’s performed properly.

This weekend challenge is either:
* 3x 10 Burpees with a press at the top (Lift something heavy above your head, when you jumping/ standing up), or perform:
* 4x 10 normal burpees during the rest of the weekend.

Perfect form for Burpees ladies. Remember if you choose the 3x 10, you’ll be lifting a weight of some sort in the end of the drill

 

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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, 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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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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