muay thai, ross training, Sport, Teaching, training

Backlogging the week

Blog updates and runs haven’t been really happening here on the country side. No internet or phone connection and very bad weather made sure of both.

So the week has passed with work, a few Ross sessions and some small lessons in regards to eat. Let’s start from the beginning:

Monday: Excellent Kettlebell class and Boxercise at Womens Fitness. Some of the regulars in my KB class, are stepping up on the weight. Maybe it will soon be time to ask management for bigger bells to play with. Both ladies in KB and Boxercise classes are getting stronger and more confident with themselves and their strength. Makes me feel good.
Unfortunately Liam tore his hamstring, doing the 10x 100m and 5x 50m sprints on the track. He’ll have to take it easy a few days.

Tuesday: Started day of by doing 10x 100m and 5x 50m hill sprints. Might have done 120m, was a bit difficult to judge exactly where 100m start and ends. Liam thought, I was running too far. Found that I was better at sprinting uphill, than on the track. Wasn’t as fast, but felt easier to ‘run all out’.
Evening had my two classes at K2C, I participated as ‘partner’ in both. Think I got my core workout here.

Wednesday: Boxercise and some PT’s at Womens Fitness. PT’s in the spirit of Kettlebells or those who were able, Boxercise again a huge success. More than sold out on the first evening with a small sunshine and tunes of summer. I actually expected several of the girls to stay home because of the nice weather, but to my delight, they came to train. And train we did!
At evening time, Liam and I made the Millionaire shortcake. If you ever want to not like a dessert anymore, just try to make it from scratch, and see whats in it. Millionaire shortcake was an eye opener, and I’m sorry to say, I’ll never be enjoying eating a bought cake again. We are however planning to make it ourselves again, and modifying the recipe to an eatable one and maybe add roasted almonds. If you wonder why, almonds have over 21g of protein pr. 100g nuts. That’s why.

Happy, fit boxercise girls from Womens Fitness wednesday class

Thursday: Time for thaiboxing – just me and Liam.
10 min skipping
3 rounds of shadow
3 rounds of pads (for each of us)
3 rounds of bag work
Core and stretch
-Was toast afterwards –
Note: When picking up barbecue wings and thighs from Super Value, don’t pick the big ones. Smaller are tastier. Found out the hard way.
Think it was this day, we found out that the neighbours cat Penny likes to play ball. Never knew cats could be so social or fun.

Liam and I in Kru Toy t-shirts @ Brucies Gym

Friday: Daytime Thaiboxing at Brucies  – Liam, Brucie and I
5 min skipping
5 min shadowbox
Modified GPP 3 for me:
30 sec burpees
30 sec jumpin jacks
30 sec Squats
30 sec burpees
30 sec jumpin jacks
30 sec push ups
– 4 sets –
3 rounds of pads with Liam in between 3rd and 4th set. Liam did his pad work with Brucie while I did the GPP. He looked strong and sharp and finished with 300 knees and core.

Saturday: Thaiboxing at Brucies
5 min skipping
5 min shadowbox
Ross day 16 I think: Sweet 16
Tabata drill
Heavy bag work
Squats
Heavy bag work
Push ups
– 4 min pr drill, 20 sec work, 10 sec rest –
After the first 30 seconds of push ups, I was up for Pad work:
3 rounds of pads, then started over and finished the push up tabata set. Went another two rounds of pads and finished Ross day off with Sandbag carry. Three trips around the gym.
Liam did his pads and as usual, looked great while doing so. He finished with 300 knees (3x 100), I only did a 100 (1×100).

Advertisements
Standard
Sport, Teaching, training

It’s official – stubborn’s not always for the best!

Yesterday, while I was ‘celebrating’ my way back into training (and eating a bit healthier) again, I pushed myself into finishing a 10 miles run. (16K for my danish readers *S*).

During the course, I felt great up until around 12.5K, where I started to feel a pain behind my knee. It simply felt, like the band that makes it possible to stretch, suddenly shortened. But am sometimes to stubborn for my own good, so I kept pushing it. Taking breaks, when it hurt too much and started back up running again. Cause – dam*ed if I wanted to walk the last kilometers.

Paying for my stubbornness today. Left knee is wacked! Couldn’t walk fast, bike or use the xtrainer. In short: Bad, bad gym day!
Did get some core work out:
* 50 Russians w 5kg
* 25 ½ TGU with 10kg
* 25 Back raises
* 25 Leg raises
* 25 Reverse Curls
* 2x 25 Side curls

Hoping to be back running in less than a week, but gotta take it easy for the next few days. Which is not easy, when doing classes.

K2C Boxercise class was a reality today, and a good one. Had lots of fun with the girls, women and ladies presents, and they pushed through and I think, they had a blast as well. Also – very neat to use sandbags. Happy boxing!

 

Standard
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.

Standard