functionel strength training, girls fight club, Sport, strength training, Teaching, training

Happy Valentines day

I’m still alive and kicking here in Ireland, despite the weather and the public transport system continuously trying to get me down. But I’ve been crazy busy the past few weeks. Since I started working with MiFitness and CIT, I’m often doing classes both morning and evening, and its left me really ‘to tired to blog’ – between everything else that’s going on.

Like this week a friend of mine from Denmark (Ninna) have visited, and it’s been good, but sure a little stressful. For her as well. I love working with MiFitness, they are really great guys (Brenda and Conor), but some days it’s tough, to not work 8 hours straight – but here and there, drizzled all out over the course of a day.

feel the burn lego

For my training,  a lot of it goes on in the many classes I’ve started to teach: Burn and Tone, 20:20:20, Abs Blast, Circuit and Kettlebells. For The FighterGirls and the new morning boxercise class, I don’t do much: just demonstrating and sorting kick and punches out. (No kicks in Boxercise). MiFitness embraced The FighterGirl concept, which is so cool (I really love them for this!)! The members seem to love it and I really enjoy teaching my kicks and tricks to more corkian ladies.

However due to Irish public transport or lack of the same, I am actually picking up weights again. To be on work on time, I have to get there an hour earlier: So I might as well use the gym.

Wrist, elbow and now finger all are ‘work-able’, which unfortunately doesn’t mean good. So I’m slowly picking up strength again, and trying new stuff, since the gym carries cables, leg press and hamstring curl. Btw. I love the hamstring curl!

I don’t have enough numbers, but will work on getting my blogging on again, and start posting some numbers!

Anyways, Happy Valentines day, pancake day and ash wednesday-day. For me it’s all the same: It’s GYM Day every day!! 😉

valentines day

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muay thai, Sport, strength training, training

When you don’t pay attention – shit happens

Yesterday was a day with a bit of stress and ‘modern world’ despair (We forgot a laptop charger in Clon), but made it into the city: On the hunt for a tip adaptor & to keep up my weight sessions.

Once again life taught me to keep my focus while doing. Had my mind somewhere else for a brief moment, lost focus and grip slipped on what I was doing, and I squished my finger between the rack and a 20+ something db. Result: Blue striped sausage finger (that atleast doesn’t hurt, just being very unhandy). It’s a reminder to keep focus on what I’m doing, unfortunately it leaves me a little handicaped and keeping Muay Thai training off (again).

Anys training log down:

Monday:
Squat
10x 20kg warm up
2x 5x 30kg
2x 5x 40kg
2x 5x 45kg
2x 4x 50kg
– All ATG style. 50 felt better this week, I have a feeling if I keep at it, I be up on my 78kg (PR) soon enough. However not sure I can lift more this week with my finger, so might have yet another set back –
Goodmornings:
2x 5x 30kg
2x 5x 35kg
Deadlift
2x 5x 60kg
-Switched to a light deadlift, as could feel my lower back on the last Goodmorning. Kind of prefer Goodmornings thou, feel like they doing a better job on the hamstrings-
Pull Ups/ Chin Ups
3x 5
BoR
2x 5x 22.5Kg (that’s a guess)
-Accident happens when I was to put the DB back. Grip was so wide, so it slipped while I was awkwardly putting it back – thinking of something else. Result: Finger caught between rack and db. Could move my finger just after it happened, and it didn’t hurt overly much. Managed to go ahead for a 6kg MB for 20 deep Saxons afterwards. But later on and the day after finger swelled up and is now resembling a little bluestriped fat sausage + can’t bend it anymore due to swelling.

Sunday: Nothing
Saturday: 1 hour of Muay thai: 8 rounds on the bag, 4 rounds on pads.
discovered just how much difference there is being ‘fighter fit’ and being casually fit. Fighter fit= going 100% on the pads (and that’s not even all of it). Anyway died slowly on pads, but went for the 100%.

Friday: Nothing2012-12-11 14.15.06

 

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Sport, strength training, Teaching, training

Got squat ?!?

Something funny happened in the gym (again today). I was up in Mayfield to get a little session of my own, and while I was squatting, a huge guy came up to me and said: ‘It’s good to see women squatting’. I smiled and nodded politely, trying to reply squat is good for everybody, but he cut me off and then proceeded on to say: ‘Don’t ever feel embarrassed or threatened to come to the gym, just because there’s a bunch of guys lifting weights here’ (nodding over to his friends doing bench and flys).

I’m still smiling politely and am about to mutter some reasonable reply – which are stuck, cause I’m not sure what to say. At this point, I’ve been in the gym for about 15 minutes – squatting. He then mumbles something and walks away, take his bag and proceed to the exit. I just got time to squeeze out a little half ‘Thank you’.

I’m actually not sure, why I still find these moments funny – but I do.

It happened before, and it will probably happen again: Guys feeling the need to commentating a female on the free weights. I’m ok with that! Comment at me!

Wednesday (today):
Squat
10x 20kg warm up
2x 5x 30kg
2x 5x 40kg
2x 5x 45kg
4x 50kg
3x 50kg
– Getting up there. Funny first two 50 was easy – then I adjusted my stance and it felt crap. Anyway, nice to feel a little strength left, despite so many months since squatting regularly.

Front Squat:
5x 20kg
5x 25kg
2x 5x 30kg
– Quite easy, will up the weight next

Front squat super set with strict Pull / Chin ups:
5,4,3 (pull ups),5,4,3 (Chin ups)

Goodmornings:
5x 20kg
2x 5x 30kg
2x 5x 40kg
-Quite easy 40’s

Lats:
5x 30kg
5x 35kg
2x 5x 40kg
5x 45kg
– Last set hard enough

Hanging leg raises – super controlled and with pause at the top
6x 5

BoR:
2x 5x 20kg
5x 22.5kg
– Still got some strength despite elbow and wrist fuck. Both seems better, but going to push regular push ups/ dips/ bench ect.  for another week. Hopefully it keep getting better – and by next week – be gone! (here’s to hoping!)

Abs & Back on swissball
5x 20

Stretching – Nice!

Tuesday:
5.7 K – normal pace
2 classes: The FighterGirl Club & Mayfield
-Despite the nice article in The Cork News no new girls showed up because of that, but a few due to word of mouth. I have a feeling it might be the lack of ‘No Contact’ fighter fit training mention in the paper. It does sounds a small bit like it’s a real fighter class. Anyway, am not too bothered. I’m sure the class will take off even more than it has. It’s a great class and my girls love it – and I love getting them fighter fit! (as much as possible with just two days a week.. If it were for real.. I know.. different story!). Anyway, noticed one of my girls have started toning up, others are kicking better, getting stronger and they all doing their push ups without sticking the butt up! So proud!! (big heart inserted here).
Mayfield is busy as usual and girls here also very hardworking and enthusiastic! So thankful to do these two classes.

Monday:
5.7k 70% run

 

 

 

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Sport, training

Might be back on track??!!

I might be back on my training track!! Anyway, woke up and didn’t want to go to the gym. Went anyway and set the bar for 1hour on the treadmill (first long run in my new Asics shoes).

After getting on and feeling great for the first 20 min. I decided to go further than 1 hour – preferably 2 hours, or for as long as I could. After 50 min. right knee starting acting up a bit, and the last 10 min. became a battle between knees and right shin. As usual the treadmill stops after 60min. so, I took a short bathroom break and got some water as well. Jumped on the treadmill again to see, how far I could go after almost 2 weeks of little running.

Before I reached the 1k, left knee (backside, ligaments) started acting up, and despite how I changed my running style, it just kept getting worse. Ended up taking 3 one minute breaks for the next 3.8K – which made my run today a 10 mile – or 16K run. Not bad – but not happy either.
Also the shoes are eating on existing blisters on left foot.

Todays WO:
16K/ 10 Miles in 77.3 min
35 pull/ chin ups (3x 6, 2x 5 +7)
100 Abs
Stretch & back bridge

Am off to Womens Fitness later and am the lucky winner of 6 hours non-stop work, including two classes (1 Kettlebell, 1 boxercise).
Welcome back!!

My new runners

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40 day Lent challenge, Sport, training

Easter and the end of Lent Challenge

So it’s been easter – and we’ve been on the country side (hence no updates), and I kind of made it through, without overdosing on chocolate and sugar, so I guess, I’m half successful.

My training on the other hand, have been little and embarrasing. To be honest not sure excatly why, but felt like little lack of spark might have caused this temporary stand still. However – not all battles are lost and I’m sure, I’m getting back on ‘a roll’ again. I still – also! – have my burpees to do – along with a ‘few’ other great sessions.

But let’s put the sad pieces down:
Thursday: I know, I was in the gym with Liam. Remembered some of my work out: 50 pull/ chin ups (spread out in 2 ‘chunks’ of 30 & 20). Rest is a blur, but probably some pistols as well.
Friday: 8K in the hills of Clonakilty + 3 sets of abs (75), back (25) and push ups (30)
Saturday: 1½ hour of thaiboxing at Brucies Gym, Bandon. Went to the fights in Cork at Silverspring Hotel in the evening and judged the fights. Good fun, and great fights and classy place with muay thai fights underneath chandeliers and red, fluffy carpet underneath the ring.
Sunday: Easter sunday – woke up to chocolate eggs. First (obvious) sugar in 48 days!! And later that day, we went for sunday lunch at Deasys. Had a brilliant desert. Also – off day
Monday: Off day (with Liams pancakes for breakfast)
Tuesday: Late night training at Dennehys Fitness. Pretty cool place that is open for lifting 24hours monday – thursday.
13.22 min running – 2 miles (I know, I had it down for 15min, but it was an error)
Squats:
10x 20kg
10x 20kg – front squat
2x 5x 40kg
2x 5x 50kg
Pull/ Chin Ups:
32 total (6,5,5,4,4,3,5)
Stretch and back bridge

Today Wednesday, I’m at Womens Fitness and will be doing two classes this evening – in addition to a small sample of PT this morning. Boxercise and Kettlebell. For my kettlebell class, I got a few new drills to test out: KB Bicep Curls, Long Cycle and ½ burpees.
Looking forward (as always) to do both classes!!

Edit after classes: Excellent boxercise class and I had fun in the KB class. Not so sure about the ladies thou. Anyway – burned my arms of today, with loads of Swings, Snatches, C & J, shoulder presses, long circles etc. Great day!

Love this one!

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40 day Lent challenge, Sport, strength training, training

2nd challenge in the bag

Day 35 of Lent Challenge

Didn’t feel to fresh this morning and seriously thought about going home instead of going to the gym. Realized I didn’t have a day off this past weekend, because I stayed in Cork (gym access saturday and sunshine run on sunday). So just the thought of a long run or other exhausting drills was enough to make me think of leaving it.

None the less, dragged my sorry butt to the gym and decided to give it a shot, sometimes things have a way of turning around, once the endorphins start flowing. And to my great delight, this was one of those days. I was prepared to go home, head held high, even on a prematurely exit. But going today paid off!

Training and challenge day 35


* 1K running (12.5kph)

TGU
* 1x 5 TGU with 15.5kg dumbbell (each side)
* 4x 5 TGU w/ 12.5kg db (each side)
Tyrkish get ups are great!! Works the whole body, tickle your balance and when you get up, you can rightfully feel strong.  I used to do this drill with my 12kg KB – which is now in Denmark, so made do with two sizes of DB’s. Have to add, that I think the drill is more challenging with KB’s, as it’s a little more tricky to hold than the DB. Weight is more evenly distributed in last mentioned.
My first set with 15.5kg was hard, and so was last /fifth) set with left hand, with the lighter 12.5kg. But totally felt like a great work out.

Deadlift – 100kg challenge
*
 5x 70 kg
5x 80 kg
* 3x 90 kg
* 1x 100kg (PR) – Slipped grip on right hand on descending. So not sure if it would have counted on comp. day, but very happy to get it up and it didn’t even feel so heavy. However, when I tried a 2nd and 3rd time, it didn’t move from the floor. I guess, I missed ‘the boat’ – I find that in my strength training, I have these ‘windows’, where everything is possible. But if I don’t time it right, I’m not getting it.

Pull Ups/ Chin Ups
3 x 5 – alternate grip (6 chin ups)

Forgot to stretch, abs etc. 😦  – but

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