Sport, strength training, Teaching, training, travelling

Strength and Conditioning KBTe style

This past weekend I was in Dublin for the KBTe Strength & Conditioning level I course. The course covered Weightlifting (Olympic), powerlifting and Kettlebells.

Despite I was staying next door at O’Sheas Merchant Hotel, I had a good weekend. The course was good, and even I’ve been doing Olympic weightlifting for some time, I learned some new stuff, as they broke down the lifts. When I had my first day with OL lifting, I got a broomstick in my hand and was told to practice the snatch. After about 30 min, I was promoted to the bar. Hahaha. The KBTe guys had a different approach, which was more beginner friendly to newcomers – but then, I doubt most people will try and tackly Olympic weightlifting before they know their powerlifts.

As for the hotel, I really have to say: DON’T STAY there, unless you’re having a hen or stag party – or just want to party, be drunk and awake all night. Staying there just to have a bed for the night (and stuff to do next morning) as I did, is a big! mistake. There is a live band playing from midnight to 2.30am. In my case the first night was George Michael covers (which weren’t terrible) and Tina Turner covers (which were terrible!!) last night. On top of that, you have drunk Irish men (of both sexes) running around screaming, slamming doors and trying to get into your room, because they’re so drunk, they forgot what room they’re in.
And to make matters worse: No breakfast before 9am sunday morning! Which sucks double, when you have to lift kettlebells for 3 hours before noon!
I can never recommend this place to anyone. I’m sorry!

Back to my course – last day sunday consisted of KB work, to which the guys added a compound. After every new technique, we did the compound all over again – adding reps from the new technique. I think, I saw grown men cry in the end, but I’m not sure – was busy crying myself! (It was a tough cookie! – see picture for details).

 

Last KB Compound of the day

Last KB Compound of the day

 

Anyway, it was a great weekend even the lifts were simple. (For example did they exclude the split jerk!) It was fun to be ‘in a class’ again for once!

My own training so far in 2013 consist of:
Classes
Weight training
Running
Muay Thai (unfortunately not so often as I’ve would like)

For the next 4 weeks I’m following my S & C program, which is also the last part of the assesment!
Day 1, week 1 look like this:
* Snatch 5x 5
* Squat 4x 6
* Military 3x 8
* Pull Ups 3x 8
Everything is 80% , except for pull ups. Going to do some small adjustments in weight, but kept resting times according to program (almost), so everything felt good.

 

Standard
Sport, training

Ode to Katie Taylor

 

Sitting in Debarras for the third time, just to watch Katie Taylor’s beautiful ballet in the ring. Apart from being one of the most complete female amateur boxers, Taylor is probably also Ireland’s surest bet of a gold medal at this Olympic.

Having ties to (now) three countries, I’m pretty blessed with plenty of opportunity to cherish, celebrate and brag about ‘my countries’ gold meldals: South Korea is currently in fourth place overall, and little Denmark has two golds so far! But, I can easily say, that Katie Taylors gold will warm my heart more than either Danish or Korean.

Queen of boxing – not just postergirl for Irish boxing, but for fightergirls all over the world!

First of because it’s a huge step for female fighters (of all disciplines) to have female boxing represented at the Olympics, and I’m sure her style, her performance and no least her confidence as a fighter will rub of on all female fighters out there. She’s definitely showing the world, that female fighters can and will compete as stylistic and fiercely as men.
Secondly I am currently living in Ireland, so it makes sense to being swept away with the nations love for Taylor – thirdly but no least: Asians have always been good at the whole Olympic medal thing – as with anything else – and Denmarks golds in 2 man rowing and indoor cycling: It’s good!! – Ofcourse it is, but come on! Boxing (fighting) is something completely different! And you can’t compare a medal won in the ring, to any other. Training is hard no matter for what sport, granted. But competing in a sport where loosing equals getting your as* kicked, is a different matter, getting beat in a boat or on a football field. (I guess I am a little biased here, I admit!)

 

My training week:
Monday: 7K
Tueday: Kettlebells and Core
Wednesday: Thaibox
Thursday: Watching Taylor and going for a run

A small selection of my drills for your inspiration and curiosity:
Amazon Get Ups (AGU)
Windmills
Squat to Oh Press
One legged BoR
Russians
Push Ups to Sideplank
Pull Ups
Thaibox (Knees of sets of 100)
Reach Ups
Supermans
Chinnies
½TGU (Double hand)
Burpees to press up

 

Standard
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!

 

Standard
Sport, training

800 meters of delight and agony

Firstly – my monday and Tuesday this week has been a bit ‘lazy’ and personal stuff has taken a bit of the energy as well. However – as always the lovely ladies (in no particular order) at Womens Fitness, K2C & CIT (and guys) have been making sure, my days haven’t been a total stand still.

Today I just survived:

4x 800m sprints
4x 50 sprints

All sprints on track – all with Liam in what seems like miles a head. My running confidence is blown to pieces! He haven’t done any serious running in the last couple of months and still pulls out 30 sec a head of me.
But at least, I survived and didn’t feel like dying as much!
This morning before the sprints:
10 Burpees
20 Push ups
40 Squats (BW – ATG)
15 Squats (12kg KB) to OH press
20 Tricep ext (12kg KB)
2x 5 Farmer style push ups (12kg)
2x 6 Long Cycle (12kg)

Total resume of Monday: 
KB drills 12kg
120 Swings (incl. Top & pull backs)
60 Squats + OH press
60 Sidebends
60 Tricep ext
80 Russians
80 ½ TGU
20 Halo
20 mid halo
20 ½ figure 8
3x 10 BoR
20 Press from floor
2×4 Amazon Get Ups
2×6 Long cycle – feeling really strong with 24kg pressed above head!!

Other stuff:
60 Saxon (5kg mb)
100 Abs
20 back raises
40 Push ups

 

Tuesday:
60 Push Ups
240 Squats (ATG)
50 sit ups
+ partner up in the last boxercise class at K2C
+ 3x 10 min warm up routine
Falling a bit in love with the Long Cycle! It’s a great way to get the cardio and strength up – and to feel immensely powerful: Fit and strong!

All my classes are getting my mission statement these weeks: Beautiful strong summer butts in Cork. So everyone get to learn the perfect squat and get their a** to the grass!

 

Standard
50 day challenge, ross training, Sport, training

So you think you’re fit

This could be the headline of todays WO, which I found at the CultfitHQ blog. This could also be the headline on my state of physique right now, except – I would never state, that I’m fit. At least not fit enough. There is always room for improvement!

And todays WO really proved that beyond doubt. I immediately fell in love with it, cause it reminded me of summer joys in Copenhagen, when Liam and I did the 50 day challenge (find Liam’s blog here on Ross training.com).
Introducing the KB into the mix was a welcoming addition, which I thought was a fun twist, despite my elbow has been making trouble for over a week now. (after getting overextended during sandbag work).

Todays WO:
8 rds of Swings followed by 400m sprint (or as fast as I could)
Swings were 50 for start, for warming up, but due to elbow and a desire to box soon, I reduced all following rds to 25.
Rd 3 and 5 was probably the fastest. I felt like crying afterwards and am still not sure, whether I did or not. It’s raining again today – of course!
Last three rounds, I remembered what I’ve read in Callaghan’s book for running, and tried to take smaller steps, but faster. I think, it made me able to finish and keep a reasonable pace. No doubt first 200m was faster than the last, but instead of sprinting like I would normally do, the smaller but faster steps made me complete the track, without reducing too much speed.

Gymwork:
Goodmornings:
2x 10x 20kg
2x 10x 30kg
2x 10x 35kg
Superset with 5 dips btw sets
2x 3 OH press with 30kg

5 LC with 12.5kg db (unfortunately no KB available)
2x 25 abs
2x back bridge/ Yoga style backbridge
-the yoga style was much harder than the ‘sambo’ style, when I first tried it out. But after having done it a few times and made the body comfortable in the position, I have to say, hands down – ‘sambo’ style is way harder!

Thanks to CultFit HQ for reminding me of the beauty of sprints!

motivational

 

Standard
40 day Lent challenge, Sport, Teaching, training

It’s bloody november again?? (1st of may)

I’m on the verge of getting a slight depression. Going from one minor injury to another, with a constant dripping nose and the outside looks and feels like bloody november again.
Some days, I truly feel like Ireland don’t like me… at all!!

Due to a constant feeling of almost getting sick (flu), being cold and miserable and having first knee problem, now elbow – my training rate has dropped dramatically and so have the enthusiasm.
But I’ve decided it might be time for me to ‘supp’ it up, so I’ve ordered Glucosamine to make my joints happier and I’m gonna shop for multivitamins, so I can battle this stupid ‘almost flu’.
The weather – I guess, I can’t do much about it, unless I’m going travelling (which I might, if november continues).

So training update from the past 4 days or so:
Saturday:  8K run in the hills of Clonakilty (Cold but lovely run. I can run up the hill now, without stopping so am improving a bit)

Sunday: Nothing 

Monday: Nothing just for me, but a 45 min. KB class with the awesome girls and ladies in Womens Fitness. Swings (alternations), Squats, Lunges, Presses, C&J, Snatch, Amazone Get Ups, ½ TGU, Halos, 8 figures, BoR, Tricep Ext etc.
Also a 45 min. Boxercise class with my super, duber boxercise ladies! Did the last routine with them, so got lots of squats and situps in.
+ diverse  drills from PT’s.

Tuesday (today!): Boxercise class with CIT this morning
5.5K alternating in speed and incline
Squats
Hamstrings
Push Ups
Strecthing
Boxercise and ‘Fightergirl’ classes at K2C tonight!

And a hopefully more optimistic Tania tomorrow…

 

 

Standard
Sport, Teaching, training

Challenge yourself – a least once a week!

It’s been busy Wednesday again, and even if it’s not as busy as usual, it’s still a ‘back and forth day’. With a lot of PT (Personal training) sessions included.

My day started with a PT session that involved lot’s of KB’s. PT sessions at Womens Fitness is 30 min., and the aim is to give the member the best possible work out – taking her condition, mentally and goals into consideration.
My ‘client’ this morning, have worked out with me for quite some time, and it has been a delight to watch her physically and mental progress, and witness all the benefits, that being active gives her. (Gives us all)

However – as many before her – and many right now. Results seems to be staggering. She’s happy and feel much better, clothes fits better. Has more energy, feel stronger and fitter – but the scale/ measurements stays the same.

So – it’s not life threatening or the most important thing in the world, to shave some of those centimeters. But when you’re in the gym 3 days a week, and feel like you putting in an effort, what is the answer then?

I told her: ‘Get out of your comfort zone’. The body is an amazing tool, that can do almost whatever asked of it. And the best part is, it learns, so you can get better at, whatever it is that you do. (swimming, jumping, kicking, lifting, biking, running or flip flopping. But to keep seeing progress, you would want to always add a little extra. Don’t get comfortable and settle with that. Once every week, take it up a notch.

Whether its working on getting up from the knees and do on toes push ups, doing a faster sprint on C2, lower your knees better in lunges – just do it. Challenge yourself – and if there is one or two things, you want to be better at: Keep working on better them.

I’ve actually been preaching this all week. Mostly because I hate see people wasting their time in the gym. But also because, I love to see people get the benefits from training – to share the same joy, as I feel.

My own day (which was little):
50 min KB (12kg)
60 sit ups
40 squats
40 push ups

My knee is much better, so hopefully I can train normally tomorrow. However, probably not 10 miles in new shoes again. I am still learning from my mistakes
Ps. If you be interested in training, in any of my classes, please click the ‘Classes’ page (Left top corner)

Oldie, but it's true

Standard