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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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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50 day challenge, ross training, Sport, training

50 day challenge – round 3!

Liam and I decided to go for the 50 day challenge again. We started yesterday with the 800m sprints, and today will be ‘Magic 50’ day:

* 5 Swings (db/kb)
* 5 Snatches
* 10 Burpees
5 rounds
Finisher: Farmers walk

We missed the Core I yesterday, so will do it today as well. We’re going to Clonakilty today, so will have to figure out, how we can do the work at home. Will probably be ending up doing burpees on the lawn. Just really hope the neighbours dog haven’t taken a dump in the garden recently.

Boxercise at Womens Fitness yesterday was brilliant. Ladies getting tougher and helping each other get a great work out! Also, two of the girls who haven’t been to class for a while was back and it radiated from them, how much they missed it – and how happy they were getting a change to litteraly ‘punch of some steam’.
Great night and made it all worth for me to go to work, even a bad surprise sprung on me earlier on the day. I’d found out recently, I’m getting paid even less than I thought (and I knew, I was being paid very little), and yesterday I then discovered, that despite getting told by the boss on several occassions: we don’t get paid the same after all.
Now, I’m not teaching because, I want to get rich. I teach, because I love the buzz of a good class. Love making people feel the same way about training, as I do. BUT! It’s always nice to feel appriciated and appriciated employees always go a little extra. Un-appriciated… well.. it’s something to think about anyway. Just have to state, I’m very dissapointed.

Post sprints yesterday, I got a few more Long Cycles and Renegade rows in:
2x 6 Long Cycle (12)
2x 3 Renegade Row (12)
2x 6 Long Cycle (12)
+
80 Swings
60 Saxon (got a little core work done!!)
60 Squats (ATG) – 20 to OH press (12)

Weekend challenge coming up tomorrow! Will be going to town and find a spot to post it! Will be fun and something you can challenge your friends and family with.

Ross, we meet again!

 

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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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Fitness.dk ABC, functionel strength training, ross training, training

Return to Ross

I can’t believe I neglected to blog this past week. Sry!! I don’t even really know, what I’ve done, so it can’t be that much either. Which is a very shameful statement to put in black and white. But.. I guess it is so..

Today was the return of Ross Training! After a 4K fast paced run (17min flat)
More specific the dreaded ‘Fast and Furious’, and I tend to believe, I use to do 10 rds, but I could be wrong. Will look after putting this down. Tonight however – only 8 full ones.

The Fast & Furious consist of 4 drills:
10 Pull Ups
10 DB Swings (pr arm)
10 Plyometric Push Ups
10 Knee hugs

Did 8 rds in 20 min:
4 rds w/ 11K DB
3 rds w/ 8K KB
1 rd w/ 12K KB

Pull ups:
10, 6, 5, 4, 4, 4, 4, 5

Shared the pull-up bar with two guys and had to sit and wait to get started two times, during the 8 rds – but even if they had not been there, I doubt, I had been able to squeeze another rd into the 20. It was freaking hard!!

Finisher:
Flyes (decreased) 5 x 5 – 6K
Third time I do the drill, think I can take 7 or 8 next week
Evil Wheel 5 x 10
Shadow Box 6 min
Stretch

Todays lesson: Guess I have to do more Ross!

From the other days:
Saturday: 1½ hour of Muay thai in Siam. Did 3 rds of pads with Philip! Very cool and very nice of him to take me ‘to hell’
Friday: Morning box with Johnny De Lima
Thursday: Rock n roll with Kevin @ Fitness.dk
Wednesday: Morning box with Johnny De Lima

After edit: Big bummer – did 10 rds last time around in 17.xx minutes. With a 12K DB. Have NO idea how the F I did that. But.. Guess I gotta try and pick up the Ross again.

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martial arts, muay thai, ross training, sparring, thaiboxing, training

Friday 13th

It creeps up on you, doesn’t it? The horror, the feeling of the unexpected – the terror of a stranger… Friday 13th. Can a date have more associations to us?

My friday 13th started out with a run with Pui Yee. Tried to get a little more speed under the feet today. Felt harder, but only resulted in an increase of about 600 meter. And left me baffled. I could have sworn, it should have been a 1K increase. Haha

We finished off again with a nice mix of ‘flexibility’ drills, and I’m struggling with a chest drill. So am excited for the day, when I can do it: ‘no problem’.

Had a nice afternoon with some work done, and went to Siam this evening for a Muay Thai class. My third in a while. Was really good! Nice techniques, good combos and Abdul did a great job passing stuff on today. And also survived about 4 rounds of light sparring. Was very happy I came – but it was hard!!! Im pretty fucked up now.

Class ended with – what could be a session from Ross 50 Day Challenge: Circuit with burpees, pull ups, woodchoppers etc. Not bad.

Started to count the days for Amsterdam!

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50 day challenge, functionel strength training, ross training, strength training

More ICT #1 and strength

Sunday morning:

New Ross challenge: Never Gymless, this time in Siam w/ company.

ICT 1:
* Burpees
* Pull- ups
* Squats
* Pushups
4 round

Round 1: 60 sec
Round 2: 45 sec
Round 3: 30 sec
Round 4: 15 sec
No rest btw rounds

Pull-ups sucked big time. In fact, don’t think I made two good ones in a row. Three other excersises went well. I’m consistanly around 10-12 burpees pr 30 sec, and around 40-something on Squats and Push ups – in the minute round.

After ICT#1, we went for:
2 rounds of shadow
1 rd hands and elbows
1 rd kicks and knees
1 rd everything
1 rd shadow
+ 150 knee on bag
150 knee (walking)

Monday Strength (max)

Deadlift: 10 x 35 kg warm up
1x 4x 55 kg
4x 4x 75 kg

Lunges:
4x 10x 14 kg (each hand)
Pull Ups:
5, 5 (under hand) + 5, 5 (sideway hands)

Hamstring Curls:
2x 10x 20 kg
2x 10x 25 kg
Dips:
5, 6, 6, 6

Finisher:
Full Contact Twist:
3x 20x 15 kg
Plank: 2 minutes

Was crazy hot in the gym yesterday. Sweat dripping from just standing and waiting, changing weights on the barbel etc. Crazy heat!!
More words on training: It’s been a long time since we did any deadlift at all. The king of excersisses – and I felt it. Measly 75kg – no braggin’ rights. But it’s by far the best full body drill I know! Also – a happy renunion with the Full Contact Twist – gives a blast to core and uppercut speed. I seem to remember a couple of years ago, I would do the drill with 25 or 30 kg. Yesterday I made it 15k – and that was hard. Tells me, theres room for improvement!

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