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

Bank Holiday update

Not much… thoughts pre-occupied with the launch of The FighterGirls Club tomorrow, so mind and body not that much in sync. I guess when it comes to the body, nothing causes more trouble than stress. It affects diet, training, sleep – if I was trying to drop weight for a fight or for a bikini body, I would go nuts at this point. Luckyli I’m not.

Anyway re-cap from the Bank Holiday weekend:

Friday: Nothing

Saturday:
15  min skipping, 3000m C2, level 10

Sunday:
Clean pulls x 5 @20kg
Circuit x 5
100 Skipping
10 ATG Squats BW
10 Burpees
10 Push ups

Followed by:
5 OH Squats w/ 20kg plate
2x 20 Back extension
2x 20 Hamstring raises
2x 20 x 15kg Lunges

Weak finisher of pull / chin ups
4-3-4

Monday:
8K in the hills. No 70% run possible. The hills screw everything up and in the end, I got worried, that Liam forgot to look after my clothes drying on the AGA, so hurried the last 2.5K.

Tomorrow is my first FighterGirls Club event.
So nervous, anxious and excited!

 

The FighterGirls Club poster

 

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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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ross training, Sport, training

Magic 50 and Penny the Cat

After Liam maxing out and getting a new PR (85kg snatch), we packed up and left for Clonakilty. As stated earlier we’re planning to do a third run on Ross Emanait’s ‘Infinete intensity 50 Day Challenge’ and since we started on day two yesterday, today was ‘day 1: Magic 50’.

Liam brought down the barbell and two 10kg plates and I was lucky enough to borrow a 12kg KB. The Magic 50 is a simple, heart pumping drill:
* 5 Swings pr arm
* 5 Snatches pr arm
* 10 Burpees
– 60 sec rest between rounds, 5 rounds total –

Training outside was lovely. Sun in the back, ocean view – but the lawn is slightly leaning and I was jumping upwards, when retracting my legs. Grass, barefoot and uneven soil made the burpees a small bit tougher than indoors, but it was definitely worth it.
I did 6 sets first, three of them with 6 reps instead of 5. Liam was doing Cleans and Snatches (Oly style) with the 40kg, for 10 reps, so he was toast after 5 rounds.
I went in the house to get a glass of water and decided to do 4 more rounds, since 10 is such an even number.

As you can see from my picture, Penny – the neighbours cat decided to keep me company, so I did all the stand up work first: 4x Swings & Snatches. Again with a 6 reps for the two sets.
Then Penny finally left and I had the blanket for myself: 40 Burpees – here you go!! I did 2x 20.

It’s with shame I have to write, we forgot to do both finisher and Core I. I guess we won’t be bored this weekend.

Magic 50 with Penny on the blanket

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40 day Lent challenge, Sport, Teaching, training

‘The Wat’ test on a sad gym day!

A sad day in the gym! Not because I failed anything – just because, I simply didn’t have the power to do much about anything. Slept like crap for two nights and worked like a maniac yesterday (13 hours), so didn’t have much left for my early morning class and my training.

A little something got squeezed out somehow – among the most dreaded ‘The Wat’ test:

During morning class with ‘Make Most of March’ group, I introduced ‘The Wat’ test, Phil Nurse introduced me to, when I was training in The Wat a year and a half ago.

‘The Wat’ test:
1 min. Squats – as many as you can squeeze out
1 min. Push Ups – same same
1 min. Burpees – same, without puking!
Around 15 – 20 sec rest btw.

Introduced it midway through class and decided to compete myself, as they were uneven numbered and I felt bad for an older teacher, who otherwise had to do it on her own. Then after 10 more minutes of boxing drills, I revealed the catch: You have to do at least 1 more rep, in same amount of time – 1 min.
They weren’t very happy with that! (neither was I)

My ‘Wat test’ times:
44/ 49 Squats – have to be added, I got preoccupied picking up the watch and get time, so I could maybe have done 1 or 2 more
53/ 59 Push Ups
21/ 22 Burpees

Had a tough time on the burpees!! Almost didn’t get that last one! Felt weak and thought it was nice, that I didn’t have to do anything more. With only a couple of minutes left, I put the guys (and lady) to punch out their last energy, in a 20-20-20-30 sec set.

Phil Nurse and I at The Wat

Took a coffee break after class and when I got back into the gym, I wasn’t really feeling it, but decided to give it a try. You know – sometimes you push through and it’s a brand new day. Not today however!

Training on 37th day of Lent Challenge:
* 3K running (11.5kph)

* Bench
10x 20kg explosive from bottom (trying something different along with dips to increase my bench)
2x 5x 30kg (same)
2x 5x 35kg (same, same)

* 3x 6 pull ups + 4

*  Swissball sit ups

Oh yeah, and I’ve been dreaming about a man with a moving tattoo (a tank) – and the other night, a mean spirited hippo. What’s up with that?? Crazy I said!

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40 day Lent challenge, Sport, training

Fail day!

After a stressful Wednesday (as usual), with a huge chicken shawarma for dinner (Finally found Corks best sharwarma! However chicken not near as good as lamb!!!), I didn’t felt up for training after my early boxercise class this morning. However after two coffee and breakfast I was off to the gym anyway. Didn’t really have a plan for today, other than get a small 5K run down and do some bench pressing.

After the run, I aimed for the bench and quietly told myself to go for 50kg for todays Lent challenge. And I failed miserably. Whether it was lack of strength, poor use of power or sloppy technique (which I doubt – the bench is quite easy) – it just wouldn’t come up from about 30 degrees. Even a measly 45kg after this was a fail – so I decided that, THAT was enough with the ‘stupid’ bench.

Lent Challenge day 23:

* 5K running (12.5kph)
* 10x 20kg Bench warm up
* 4x 40kg
* 1x 50kg – Fail
* 1x 45 kg – Not good looking
* 30 Pull Ups (2x 6, 2x 4, 2x 5)
* 100 Abs
* 20 Push Ups w/ spider legs

Lent challenge day 22:
Keeping up appearances and getting 10 burpees down when possible. 16kg KB disappeared from the gym, so was on 12kg all day.

Total approx 12kgKB:
* 80 Swings
* 40 C&J
* 20 Halo
* 20 Windmills
* 15 Burpees with KB
* 6 Amazone get ups
* 100 saxon sidebends
*  50 Burpees

So – had a bad ‘hair day’ on the bench and a wrecked day in total. My guess is the stress and huge sharwarma from yesterday that made an impact on today as well. Going out tonight, so will try to steer clear from binging on food again. It’s really not worth it the day after in the gym.

Huge as* sharwarma. This one with lamb - which is the best! .p

By second thought – it might also be a wink with a barbel, that I should find some new interesting challenges, than powerlifting, to throw myself at. Hmmm…

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40 day Lent challenge, training

Busy wednesday – low challenge day (8th)

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 is my busy day with going from work to second work and back to first work again. Today however didn’t turn out as frustrating insane as last Wednesdays 11 work hours on a 14 hours day. So I could/ should probably have done more challenging training circuit today, but I kept it safe and will go into my detox little fuller than expected. Anyway, without further excuses here is todays training – the challenge was to use 16kg for all swings and C&J, and do a ‘Cardio-lost’ round with all my PT sessions and classes:

16kg KB
* 100 16kg KB Swings
* 26 C&J 16 kg KB (for some reason its way harder to put a KB up there, than it is to press a dumbbell up)
Cardio-lost:
* 100 Burpees
* 200 Mountain climbers
* 200 Jumping Jacks
* 200 Reverse mountains
* 200 cross bounces
additional: 
* 20 Hindu push ups
* 100 Squats

Tomorrow its No Food day! Feel all exhausted already. Haven’t really gotten any good ideas for Low intensity training during my detox, so I think, I’ll stick with the yoga routines + pull ups tomorrow (gotta keep at them, otherwise they disappear magically!). But if anyone have a good idea, please feel free to share!!

Detox – so we meet again

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functionel strength training, muay thai, ross training, strength training, thaiboxing, training

First Hello in the new year

So this is gonna be my first Hello in the New Year! I would actually have thought, it would have entered sooner, but I guess not much on my mind and then too little time gave this result.

So here 8 days later – I’m in Ireland (again). Training has been picked up (again) and I actually managed to get a Personal PR (today!).

So let’s get the training down first:

Tuesday 4th:
Gym Session!

Warm Up: 12 min, 2K

Clean & Jerk (15K, 20 K, 25K) – Can’t remember how many sets and reps – but a lot! Technique suffered the first times around, as it has been a while. But came quickly again – and felt really good.
Flys 5x 6 (8K)
Pull Ups 5x 4

Wednesday 5th:
1½ hour Thaiboxing @ Brucies Gym – Really good and hard. Someone drove me under the bus with the pads
1½ hour Jujitsu @ Brucies Gym – Lot of fun! Got to try some techniques for armbar, reversing position, choke and sidecontrol

Thursday 6th:
Gym Session
Warm Up: 10 min running 2.2K

Flyes: 5x 6 (8k)
Leg raises 10x 3

Ross Circle x 7:
DB Bench Press (5 rep)
Burpees + 16K KB overhead raise (10 reps) – New one! Going down as to a burpee, instead of jumping and clapping when getting up, you take the KB from the ground and lift it above your head. Was pretty tough!!
6k KB Side raise (15 rep) – This was a little mystery for me.. I didn’t get much out of it, and I would swear the guys got even less. To be efficient we should prob have used a 10K DB.
Knee tugs (20 reps) – Always a winner and great for feeling like Kermit!

4 x 2min rds of Shadowbox
4x 2min rds of Pad work

Friday 7th:
Big Ol’ Nothin’

Saturday 8th:

1½ Hour Thaiboxing @ Brucies Gym – Pads with Bruce! My kicks seemed better today! Curse my flexibility – sometimes I forget my hip – still!!

Afternoon session:
Warm Up: 1.3K in 5 min

Snatch (trying w/ 20K barbell – fell flat on my butt) – really have to practice this one a lot more. And with a 15K barbell, as I learned it with!!

Run: 1K in 4.17 min
Clean & Press 5x 3 (20K)

Bend over row
5x 2x 16K
5x 2x 18K (PR)
5x 2x 20K (PR)

Run: 1.03K in 4.09 min

Finisher: 5x 3 Pull ups (mixed grips) – super set with – 10 x 3 leg raises

West Cork is as usual very beautiful and the sea view is from another world. I even got a christmas present – which was slightly embarrassing as I only brought for the family – Ah well did actually get two presents. A nice one and another one. Have had a rough day too.. but the sun was up again this morning – which was a bit odd, as I’d dreamt about spring time, and the loveliest blossoms!

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dancing, ross training, training

GPP time again

Todays session:

Very short: 1 hour Dancing & GPP2

 

Dancing was very nice. Just another way to move the body and work with balance, movements and coordination. And as a bonus, I get to feel very female, in a sensual, alluring way 😉
However the main goal is not to be a little ‘Hello’ Kitty – but a mean fighting machine, and whats better for that, than the good ol’ Ross? In the spirit of just that, I tried a GPP today. Ended up picking 2 – and it went pretty well. Was hard, but not as deadly as I had imagined. Did 12 Burpees pr turn – got 30 sec rest btw. circles, except for last one – 15 sec.

GPP # 2
30 sec burpees
30 sec jumpin jacks
30 sec split jumps
30 sec burpees
30 sec jumpin Jacks
30 sec mountain climbers
– 5 sets – 30 sec rest

 

 

Hello Kitty Christmas

 

 

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