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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Sport, Teaching, training

Back in Ireland – KB at 1st class

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.

Kettlebell class at Womens Fitness – my first task since coming back to Ireland.

My happy strong KB girls

45 min of good, hard work with the KB class. Despite travelling for about 10 hours sunday, I was definitely up for the class. After my success with 18kg Long Cycle, I felt strong going into and leading the class to victory over the KB’s.
I started replacing ‘breath-brakes’ with mid-halo’s, so now we’re working effectively all the time, the KB’s are lifted from the floor.

As usual: Swings, Top’s, Pull backs, One-legged BoR, Amazon Get Ups, Snatches, Lunges, Squats, Bench Press, BoR, Clean & Jerks, ½ TGU, Russians, Windmills, Triceps ext. Etc. Loads of fun!

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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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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, Teaching

Boxercise & Kettlebells at Womens Fitness Cork

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.

 

Just a quick monday evening note to thank everyone in my two classes tonight.
I truly enjoy teaching the classes and training with so dedicated ladies (girls, women and mam’s) and it’s a true pleasure to see you grow and develope strength, technique – and in Boxing – a heart for the sport!

45 min. of Good Ol’ Kettlebells, including some hard drills tonight: Pull backs, Amazon Get Ups, ½ TGU, snatches & C&J’s. Happy to hear some of my regulars are feeling more fit and stronger.

The Boxercise was a delight as usual. Especially two women impressed me tonight, Samantha and Caroline. They came for the very first class – aren’t even members in the gym, but just heard about the class. They told me back then, that they would do a lot of walking, but felt like trying something new and different.
And they’ve been hanging in there. Almost every week, I’ve seen them since we started the class – and today – I see Samantha throwing punches, like it’s all she ever done. Amazing!!
Made my boxing heart squeeze a little tear – and made me so proud! And ofcourse I told them!!

Tomorrow it’s the real debut with my Boxercise class at K2C! Hopefully just as great fun as Womens Fitness.

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