Sport, strength training, Teaching, training

Got squat ?!?

Something funny happened in the gym (again today). I was up in Mayfield to get a little session of my own, and while I was squatting, a huge guy came up to me and said: ‘It’s good to see women squatting’. I smiled and nodded politely, trying to reply squat is good for everybody, but he cut me off and then proceeded on to say: ‘Don’t ever feel embarrassed or threatened to come to the gym, just because there’s a bunch of guys lifting weights here’ (nodding over to his friends doing bench and flys).

I’m still smiling politely and am about to mutter some reasonable reply – which are stuck, cause I’m not sure what to say. At this point, I’ve been in the gym for about 15 minutes – squatting. He then mumbles something and walks away, take his bag and proceed to the exit. I just got time to squeeze out a little half ‘Thank you’.

I’m actually not sure, why I still find these moments funny – but I do.

It happened before, and it will probably happen again: Guys feeling the need to commentating a female on the free weights. I’m ok with that! Comment at me!

Wednesday (today):
Squat
10x 20kg warm up
2x 5x 30kg
2x 5x 40kg
2x 5x 45kg
4x 50kg
3x 50kg
– Getting up there. Funny first two 50 was easy – then I adjusted my stance and it felt crap. Anyway, nice to feel a little strength left, despite so many months since squatting regularly.

Front Squat:
5x 20kg
5x 25kg
2x 5x 30kg
– Quite easy, will up the weight next

Front squat super set with strict Pull / Chin ups:
5,4,3 (pull ups),5,4,3 (Chin ups)

Goodmornings:
5x 20kg
2x 5x 30kg
2x 5x 40kg
-Quite easy 40’s

Lats:
5x 30kg
5x 35kg
2x 5x 40kg
5x 45kg
– Last set hard enough

Hanging leg raises – super controlled and with pause at the top
6x 5

BoR:
2x 5x 20kg
5x 22.5kg
– Still got some strength despite elbow and wrist fuck. Both seems better, but going to push regular push ups/ dips/ bench ect.  for another week. Hopefully it keep getting better – and by next week – be gone! (here’s to hoping!)

Abs & Back on swissball
5x 20

Stretching – Nice!

Tuesday:
5.7 K – normal pace
2 classes: The FighterGirl Club & Mayfield
-Despite the nice article in The Cork News no new girls showed up because of that, but a few due to word of mouth. I have a feeling it might be the lack of ‘No Contact’ fighter fit training mention in the paper. It does sounds a small bit like it’s a real fighter class. Anyway, am not too bothered. I’m sure the class will take off even more than it has. It’s a great class and my girls love it – and I love getting them fighter fit! (as much as possible with just two days a week.. If it were for real.. I know.. different story!). Anyway, noticed one of my girls have started toning up, others are kicking better, getting stronger and they all doing their push ups without sticking the butt up! So proud!! (big heart inserted here).
Mayfield is busy as usual and girls here also very hardworking and enthusiastic! So thankful to do these two classes.

Monday:
5.7k 70% run

 

 

 

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50 day challenge, muay thai, ross training, Sport, training

Back logging again

Little time to write and blog, so a very quick re-cap of the past days work:

Saturday: Thaiboxing at Brucies

Sunday: 8K in the hills for time, followed by a Core with Liam. Happyli suprised that I wasn’t more than 2 min. behind Liam. When running it felt like 5!!

Monday:
Great morning Ross session with Liam and Brucie at Brucies Gym:
10 pull-ups (I did between 5 – 7)
10 DB Swings pr arm
10 plyometric push ups
10 knee tucks
As many circuits as possible in 20 min – We did 10 in 19.15

Monday evening KB class and Boxercise with the great ladies of Womens Fitness + all out on the Hindu Push Ups. Good full booked boxercise class and some very strong girls in the Kettlebell class: We did three long cycles of 5 reps. Very proud of them.

Tuesday:
Great morning circuit with Liam and Ian

*Pull ups
* Push Ups
*Burpees to box jump
* Abs
* Ropes
* Skipping
* Box Jump
* KB (Renegade rows and tricep etx)
* KB Long Cycle (12kg)
5 circuits – Pretty toast afterwards

Evening: Fightergirl class – 1½ hour of hard, good work. Girls got introduced to more contacts in combination training and got a taste of the hard, vicious fight pre-paring circuit training. Had them do sledgehammer swings. They all did really well, even those who couldn’t lift the hammer, ended up doing it anyway.
Good job!

Girls asked me if I watch my diet. I’m afraid to say, I really don’t these days. Living in Ireland is different on many levels than my life in Copenhagen. Food is definitely one of them: Back in Copenhagen, I would very rarely eat chips (french fries) – here we eat them maybe three times a week. Also crisp (or chips in danish), I would rarely eat back home. Here I happily tuck into a bag and empty!! it during a night alone in the cove.
So no – while the training is good, diet is not. But am not complaining – I’m having a good time over here!

Hindu Push ups on the patio

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muay thai, Sport, training

Weekend update

Never made it to a computer over the weekend, so here is a small training update from the weekends adventures.

Friday 20/4 2012

4.6K/ 20min (2x 2min sprint + 1x 3min)

squat
5×20
6 pull ups
5×20
6 chin ups
5×40
5 pull ups
5x 40
6x pull ups
5x 50
5 chin ups
5x 50
5x pull ups
-Note to self: Really need to get working on those squats!

5x 15kg snatch
3x 15kg C&J
3x 20
3x 25
2x 30
1×35
1×37.5
1×40
1×42.5 PR
Super happy with my PR. This was the first time ever, I tried maxing out in C&J. Did a 45kg clean, but unfortunately jerked it to my chin and dropped it, cause of the surprise and I started laughing. (That laughter you do, when you get unpleasantly surprised, but it’s still really funny)

4x 20 set back ext
20 abs
1 back bridge
stretch

Saturday:
1½ hour of thaiboxing @Brucies Gym. Had a blast, got to kick Liam 2×2 min in the end 😉

Liam and Dennis working the pads

 

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40 day Lent challenge, Sport, strength training, training

2nd challenge in the bag

Day 35 of Lent Challenge

Didn’t feel to fresh this morning and seriously thought about going home instead of going to the gym. Realized I didn’t have a day off this past weekend, because I stayed in Cork (gym access saturday and sunshine run on sunday). So just the thought of a long run or other exhausting drills was enough to make me think of leaving it.

None the less, dragged my sorry butt to the gym and decided to give it a shot, sometimes things have a way of turning around, once the endorphins start flowing. And to my great delight, this was one of those days. I was prepared to go home, head held high, even on a prematurely exit. But going today paid off!

Training and challenge day 35


* 1K running (12.5kph)

TGU
* 1x 5 TGU with 15.5kg dumbbell (each side)
* 4x 5 TGU w/ 12.5kg db (each side)
Tyrkish get ups are great!! Works the whole body, tickle your balance and when you get up, you can rightfully feel strong.  I used to do this drill with my 12kg KB – which is now in Denmark, so made do with two sizes of DB’s. Have to add, that I think the drill is more challenging with KB’s, as it’s a little more tricky to hold than the DB. Weight is more evenly distributed in last mentioned.
My first set with 15.5kg was hard, and so was last /fifth) set with left hand, with the lighter 12.5kg. But totally felt like a great work out.

Deadlift – 100kg challenge
*
 5x 70 kg
5x 80 kg
* 3x 90 kg
* 1x 100kg (PR) – Slipped grip on right hand on descending. So not sure if it would have counted on comp. day, but very happy to get it up and it didn’t even feel so heavy. However, when I tried a 2nd and 3rd time, it didn’t move from the floor. I guess, I missed ‘the boat’ – I find that in my strength training, I have these ‘windows’, where everything is possible. But if I don’t time it right, I’m not getting it.

Pull Ups/ Chin Ups
3 x 5 – alternate grip (6 chin ups)

Forgot to stretch, abs etc. 😦  – but

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40 day Lent challenge, Sport, training

30th day – No challenge yet

It’s day 30 in the ’40’ day Lent Challenge and here is a quick post on todays training. More will follow later, as I still haven’t done any kind of challenge today. (Yesterdays challenge was to find my way back from gym to CIT. Took me more than 90 min)

Day 30

Started out with a super morning box class with the CIT’s: Make the most of March’s crew! Brilliant work!!

* 25 min skipping
* 1000m on C2 – lvl 10: 4.20
Squat – super set with Pull Ups
* 5x 20kg
* 5 pull ups
* 5x 40kg
* 5 chin ups
* 5x 50kg
* 5 pull ups
* 5x 40kg

Oh yeah, some jerk was toying around with the disco bar and took off 2.5kg plates. Where did he put them?? At my barbell, while I had a break from the squats. (Edit: While I was resting leaning on the barbell in the rack). First time he did it, I couldn’t believe it, and just removed the plate, without saying anything. Second time, I kind of offered a ‘hmm what are you doing?? ‘and started laughing, cause it was so absurd. He just shrugged and looked at me, like I was the one, who was doing something wrong.
I never had that happen to me – anywhere in the world!

BoR (dumbbell)
5x 25kg (PR!)
3x 5x 22.5kg

FCT
20x 30kg
20x 35kg

Dips
2x 10

Hanging leg raises (above horizontal)
4 x 10
Hamstrings
2x 20
Spiderman push ups
2x 10
Stretch
 

Edited: Not sure if I be doing more training today… had a trip to the city and are pretty bummed out – but saw some nice easter eggs. Not feature here – only the fun ones.
Guess I have to think of two nice things for tomorrow..

Eggbot - fantastic name

Yesterday – day 29th. As written earlier I got lost 4 or 5 times on my way from Women Fitness to CIT (and probably added around 7-8k of walking + anxiety 😉 ) Rest of wednesday consisted of 3 boxercise classes, 7 or more pt’s (lost count) and food. Reminds me.. it’s time for dinner soon. Hungry!

 

Kitty easter egg

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40 day Lent challenge, Sport, training

1st detox day – Challenge day 9

My first detox day. On blessed herbs essential cleansing kit

Woke very hungry, got my juice and powder and was immediately back to about two years ago, when I did the detox the first time. Ugh – the taste hasn’t improved since. Anyway, I’ve been feeling ok for someone who is eating almost constantly, to not eating at all. Have been doing the whole Juice every 3hour thing all day (have another cup to go).

But I’ve started feeling little off in the afternoon and it hasn’t gotten any better. I’m cold and feel a slight “cap” on my head. You know this feeling of the flu, before it sets in? To me it feels like a small pressure just above the eyebrows.

I’m hoping it will be gone by morning and I’ll feel fine again.

My challenge today was 30 pull ups. I know it’s weak!

So training today:
3 k on treadmill – around 11.5k, sprint last 200 m

30 Pull Ups: 5,5,5,4,4,6, 1

As good as I could – Yoga set (can’t remember the Astanga Vinyasa series to details)

Challenge & training tomorrow depends on how I feel. Hopefully I feel good enough for a gym session and a yoga series.

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Sport

Lift up

I got my lift up on you tube. Form not the best, but as it was a PR I’m quite content with the lift.

Weekend didn’t hold that much training, but we did manage to get saturday thaiboxing down. Felt really good to hit and kick – but f*** those pads always makes me feel out of shape. It’s just a nagging feeling of always needing to be faster and harder, all the time. On every opportunity given. (I kind of feel, like I hear Kenneth, my first real fight coach in the back of my mind: ‘Faster Tania!! Faster, Faster, Faster!!).

Friday evening I enjoyed another trip to the gym:
1000m on C2 (4:35)
Squat:
5x 20kg
2x 5x 30kg
2x 5x 40 kg

DeadLift:
2x 5x 40kg
2x 5x 60kg
2x 5x 80kg

Abs and back with Liam.

Saturday
1.5 hour of thaiboxing

 

Monday
1h and 7min non stop running (13.5 km) – very nice as I didn’t feel up for a thing this morning. Stepped onto the treadmill and hoping I could last 3k at mediocre speed. So very pleased!!

Squat super settet with Pull Ups/ Chin Ups:
5x 20kg
-5 pull ups-
2x 5x 30 kg
– 4 chin ups inbtw sets –
-4 pull ups btw next set-
2x 5x 40 kg
– 4 chin ups btw sets-
– 4 side pull ups btw next set –
2x 5x 50 kg
-4 side chin ups btw sets-

5x 15kg snatch

100 Abs variants + 2 x 30sec back bridge

Kettlebell and boxercise classes @womens fitness Cork tonight!!

 

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