50 day challenge, ross training, Sport, Teaching, training

11 day with Ross & a fantastic box night at Womens Fitness

Ladies from Womens Fitness and K2C, please add me on Facebook, so I can add you to the ‘Taninja Fightergirls Cork’ group. In the group you can get news on seminars, events, post pics, questions (about training, diet, fighting etc.), funny stories etc. and share it with other women, who are into the boxing craze 😉

So we finally got around to it:

Ross challenge day 11:
8 x 200 meter sprints
5x 50m sprints

Unfortunately the track was wet, and sky still pouring rain, so my run wasn’t so fluid and ‘all out’ as I imagined and wanted it to be. Subconsciously I held myself back, even I tried to tell myself it was ok. It might have been from a fear of sliding in the wet.
Did consider to sprint barefoot, but wasn’t sure if the wet track surface would tear up my skin.

Anyway, ran as fast as I could during the circumstances. Liam told me, my last round was 41 sec. I think, I had one or two faster than this, but the first three, wasn’t that fast.

The Ross challenge was to be followed by a Core, which I took care of during my evening hours at Womens Fitness. And then I had a splendid evening with the girls in my Boxercise class at Womens Fitness. They rocked the house!!
Some new faces put a lot of effort into class and ended up, getting a great work out. And my ‘old’ familiar faces, well – they just getting better and better. Starting to look like boxers, when throwing punches. Now we just need to work on the guard! 😉
One of the best moments this evening, was the noticeable progress and one of the new faces, whom I’ve done lots of PT sessions with. She told me she really didn’t like classes that much, but decided to try the class anyway. Her and her two friends had a blast! Seeing all the ladies working hard and making progress – that’s what makes it all worth to me!!

(I forgot to take a picture. Have to do it next week!)

So here’s an old picture of me training in Thailand, 2010 😉

30 sit ups with Box class
4x 10 Sidebends (12/ 10 Kg)
2x 10 Side plank twist with 2kg db
20 Sit ups with Medicine ball
3x 20 Leg ext. over medicine ball
20 Russians (12kg)
3 Pelvic Tilts
+ Swings, Squats to OH press, Mountain climbers, push ups, split jumps, Lunges & 3 Long Cycle 12kg. Actually wanted to do more long cycles, but forgot about it. Next week when I’m back in Ireland, it’s time to build strength.

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.

* 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

40 day Lent challenge, training

Busy wednesday – low challenge day (8th)

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.


Wednesday is my busy day with going from work to second work and back to first work again. Today however didn’t turn out as frustrating insane as last Wednesdays 11 work hours on a 14 hours day. So I could/ should probably have done more challenging training circuit today, but I kept it safe and will go into my detox little fuller than expected. Anyway, without further excuses here is todays training – the challenge was to use 16kg for all swings and C&J, and do a ‘Cardio-lost’ round with all my PT sessions and classes:

16kg KB
* 100 16kg KB Swings
* 26 C&J 16 kg KB (for some reason its way harder to put a KB up there, than it is to press a dumbbell up)
* 100 Burpees
* 200 Mountain climbers
* 200 Jumping Jacks
* 200 Reverse mountains
* 200 cross bounces
* 20 Hindu push ups
* 100 Squats

Tomorrow its No Food day! Feel all exhausted already. Haven’t really gotten any good ideas for Low intensity training during my detox, so I think, I’ll stick with the yoga routines + pull ups tomorrow (gotta keep at them, otherwise they disappear magically!). But if anyone have a good idea, please feel free to share!!

Detox – so we meet again

40 day Lent challenge, Sport, training

A challenge from Liams brother – day 6

Got a challenge from Liam’s brother last night:
*100 push ups
* 200 jump lunges
* 300 mountain climbers
The ‘pick a number and a drill’ is inspired from the Cultfit blog, so Jamie (the brother) ran with that and suggested the drills. I have to admit, at that moment I really regretted telling him about my Lent challenge!

So despite it being KB day at Womens fitness, I decided to go ahead and take on the challenge this morning.

Lent Challenge day 6:
* 3.5K running (walking for the first 400 meters)

5 sets of:
* 20 Push ups
* 40 Jump lunges
* 60 Mountain Climbers
Total of:
100 Push Ups, 200 Jump Lunges and 300 Mountain Climbers. Set 2 was definitely the worst! I contemplated on doing 40 MC the last 3 sets and then just do the last 60 in 2 or 3 separate sets, but when I started 3rd set, I actually felt fine. I had from the beginning set out to take a break btw. 3 and 4th set, and maybe put in a bit of weight training. But Peter, the gym manager came over and started talking, so I ended up with a fair break instead.
Total time amount: 19 min including a 7 min break for talking.

1x 5x 40 kg
5x 5x 50 kg – technique

5x 20x 30 kg

Pull Ups
3x 5 bw

Abs and stretch

Mountain Climbers - don't you just hate em? 😉

And later KB and Boxercise at WFO. I’m thinking of starting my detox on thursday, which mean I won’t be doing any really hard hight intensity challenges from thursday to monday. Have to think of some great low intensity drills for those days. Might have a day in the pool, a day with yoga (if I can remember) and yeah.. hmm.. good ideas are welcoming.
Tomorrow also gonna be a day of low intensity, I’m planning of 1 hour running and then some snatches. Preferably 20, but let’s see how much is left after tonight’s two classes.

Just discovered that Lent is 46 or 47 days this year!!! Still over 40 days to go without sugar! :O
On a good note, I get to enjoy my detox for a while :))

Edited after evening classes at WFO: Tamed the 16kg kb for swings, rows, side bends, Cleans, Pelvic Tilts, press from floor, mid halos and 8 figures. Used the 12kg for rest, except 20 lunges for which I enjoyed the company of a 8kg. Almost felt like nothing.
Had steak for dinner 😀 – if there is something to say about Irish steaks, they’re GREEEAT!! I’ll probably be thinking of this steak during my detox. More on that the next few days.