ross training, Sport, training

Delayed Happy 2013

Another blog-out! A period of not getting to sit down, write down my usual activities. I’ve missed blogging and making this kind of connection with the world, so I’m happy to find myself here again. Taking my time, choosing my words.

I hope we all get a fantastic 2013! I know, mine will be fab, since I’ve made a few plans and set a few goals for this new year. More of this later!

Mine started well with two FighterGirl sessions, before I went to Austria for a week. However my second class with the FighterGirls revealed how bad my form is these days. I’ve planned a Ross session for warm up – and originally scheduled it for 9 minutes. No breaks.
Girls fell apart after 1½ set, so we ended up on 6 minutes – and I have to admit, I was seeing sun, moon and stars as well.

Now the original Ross goes with 30 seconds break in between sets. 1 set = 3 min., but it’s my experience from Fitness.dk & pure fighter/ muay thai classes, that it’s often a tad to long. So a 9 minute set with no breaks is king of Ross, I’ve found.

So off I went to Austria, nearly defeated by a 6 minutes Ross. I couldn’t believe it and wouldn’t accept it. I therefor made it a goal to do a Ross every day – adding a set more. Before we left Austria I was up on 24 minutes total. Any idea how many burpees this is? Most my rounds was 10-11, a few 9 or 12. Which is a bit off my average burpees pr. 30 sec was 12-13 back in Copenhagen.

2013 will bring more challenges than burpees. I’m starting a new job tomorrow in another Womens only gym, and one of my new challenges will be to tame the real ryderz bike. (the next step up from your usual spinning bike). I look really forward to this and to start working with Brenda and Connor who runs the gym. I think we’re on the same page – and not just in it for the money: But actually want to make a positive difference!

Austria was great with Liam and his lovely family! The third day snow fell heavily, so we got a lot of snow walks, tobogganing and snow fights. Unfortunately skiing is expensive and not that nearby, so we couldn’t go. Not even sure I’d remember how to – but would love to try again…if nothing else, then just to be terrified going down and crash into a pile of snow.

Here’s to 2013! Image

If you feel up for it – This Ross is:
30 sec Burpees
30 sec Jumping Jacks
30 sec Lunges/ squats (alternating every other time)
30 sec Burpees
30 sec Jumping Jacks
30 sec Push ups
– 30 sec break or none –

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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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Sport, Teaching, training

Ireland likes me after all

At least enough to make the sun shine today and give my spirit a helping hand. And it was much appreciated, since I had my back and forth day to Womens Fitness, so could need a little extra boost to enjoy my day. I decided to run to work too, so I could enjoy the nice weather a little extra.

Also my classes at Womens Fitness was a big boost today. Both classes was full – and that means, I actually succeeded in getting a full booked morning class for the boxercise as well (evening class books out 99% of the time). So happy little asian dane in Ireland today.

Training today:
Morning:
12kg KB:
20 Swings
20 Squat to OH press
20 ½TGU
20 waist swings
2x 10 Side bends

Afternoon/ evening:
6.6K run to work

KB:
40 Swings
40 Top swings
10 Pull back swings
20 Squat to OH press
20 Tricep ext
20 Lunges – sweap ups

A fun fact about running in Cork: The more overweight the person coming towards you (or standing still) on the sidewalk is, the less chance of the person moving an inch, so you can pass by, when you’re running.
And since sidewalks aren’t big enough for two, if one decides to keep walking in the middle of it, it means that you – the runner – has to run out on the road to pass by.
Not judging – just observing. I bet in a few years, with an increase of the fitness wave in Ireland, Cork too, will have developed a better culture on outdoor training (running, biking etc.), as Copenhagen has.

Dronning Louises bro separating two of the five lakes in Copenhagen. This was close to my old home in Nørrebro.

 

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40 day Lent challenge, Sport, Teaching, training

Boxercising ladies

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 got fed after my ‘busy Wednesday’ – sharwarma and fries – dinner of a champion 😉

Had two boxercise classes at Womens Fitness Cork today, and actually enjoyed both, even the morning class only had three attendance. I’ll tell you why!

For the better part of my life, martial art/ Fight Sport has had a huge piece of my heart. From I started to learn about kicking in Taekwondo, to now using all 8 limps (muay thai), I’ve found a joy and heart in these sports, I’ve never found anywhere else. Not in art, poetry, music, dance (thou it come close) or walking on the beach with the perfect sunset as a backdrop.

There’s nothing like throwing the perfect punch, a fast combination. The feeling of power, when hands, feet, legs, knees or elbows connect to pads, bags or sparring partner/ fight opponent. It’s a feeling that’s hard to describe, cause it’s like a well conducted symphony, everything fits together: years of training movements, technique, patterns. And when you hit that perfect punch, nail the combination or get that massive power in your kick, you know ‘you’re home’. It’s a culmination of hard work, trial and errors, tears and sweat.

And while I thought for a long time, that there is nothing better in the world for me – I actually discovered, that making other people fall in love with ‘my sports’ actually makes me equally happy.
– And yes, boxercise is not boxing – but it’s as close as it gets for some of the ladies and girls in my classes. And it’s fine by me! Remember some of them are in their 50’s and they are loving it!
I think it’s hard to find a more motivating argument as a trainer. Making people from all walks of life fall in love with your sport. It’s definitely a good day. Maybe Ireland likes me after all?

Training 43th day of Lent challenge:

200 KB Swings, 12kg: Alternate swings
80 KB Squats, 12kg
80 KB Lunges, 12kg

And a little of this and that. No real training for me today, as its ‘busy wednesday’. Tomorrow will be pressed for time as well. But friday and saturday should be good for muay thai, running and the dreaded Burpees!

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