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.

 

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functionel strength training, girls fight club, Sport, strength training, Teaching, training

Happy Valentines day

I’m still alive and kicking here in Ireland, despite the weather and the public transport system continuously trying to get me down. But I’ve been crazy busy the past few weeks. Since I started working with MiFitness and CIT, I’m often doing classes both morning and evening, and its left me really ‘to tired to blog’ – between everything else that’s going on.

Like this week a friend of mine from Denmark (Ninna) have visited, and it’s been good, but sure a little stressful. For her as well. I love working with MiFitness, they are really great guys (Brenda and Conor), but some days it’s tough, to not work 8 hours straight – but here and there, drizzled all out over the course of a day.

feel the burn lego

For my training,  a lot of it goes on in the many classes I’ve started to teach: Burn and Tone, 20:20:20, Abs Blast, Circuit and Kettlebells. For The FighterGirls and the new morning boxercise class, I don’t do much: just demonstrating and sorting kick and punches out. (No kicks in Boxercise). MiFitness embraced The FighterGirl concept, which is so cool (I really love them for this!)! The members seem to love it and I really enjoy teaching my kicks and tricks to more corkian ladies.

However due to Irish public transport or lack of the same, I am actually picking up weights again. To be on work on time, I have to get there an hour earlier: So I might as well use the gym.

Wrist, elbow and now finger all are ‘work-able’, which unfortunately doesn’t mean good. So I’m slowly picking up strength again, and trying new stuff, since the gym carries cables, leg press and hamstring curl. Btw. I love the hamstring curl!

I don’t have enough numbers, but will work on getting my blogging on again, and start posting some numbers!

Anyways, Happy Valentines day, pancake day and ash wednesday-day. For me it’s all the same: It’s GYM Day every day!! 😉

valentines day

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muay thai, Sport, strength training, training

When you don’t pay attention – shit happens

Yesterday was a day with a bit of stress and ‘modern world’ despair (We forgot a laptop charger in Clon), but made it into the city: On the hunt for a tip adaptor & to keep up my weight sessions.

Once again life taught me to keep my focus while doing. Had my mind somewhere else for a brief moment, lost focus and grip slipped on what I was doing, and I squished my finger between the rack and a 20+ something db. Result: Blue striped sausage finger (that atleast doesn’t hurt, just being very unhandy). It’s a reminder to keep focus on what I’m doing, unfortunately it leaves me a little handicaped and keeping Muay Thai training off (again).

Anys training log down:

Monday:
Squat
10x 20kg warm up
2x 5x 30kg
2x 5x 40kg
2x 5x 45kg
2x 4x 50kg
– All ATG style. 50 felt better this week, I have a feeling if I keep at it, I be up on my 78kg (PR) soon enough. However not sure I can lift more this week with my finger, so might have yet another set back –
Goodmornings:
2x 5x 30kg
2x 5x 35kg
Deadlift
2x 5x 60kg
-Switched to a light deadlift, as could feel my lower back on the last Goodmorning. Kind of prefer Goodmornings thou, feel like they doing a better job on the hamstrings-
Pull Ups/ Chin Ups
3x 5
BoR
2x 5x 22.5Kg (that’s a guess)
-Accident happens when I was to put the DB back. Grip was so wide, so it slipped while I was awkwardly putting it back – thinking of something else. Result: Finger caught between rack and db. Could move my finger just after it happened, and it didn’t hurt overly much. Managed to go ahead for a 6kg MB for 20 deep Saxons afterwards. But later on and the day after finger swelled up and is now resembling a little bluestriped fat sausage + can’t bend it anymore due to swelling.

Sunday: Nothing
Saturday: 1 hour of Muay thai: 8 rounds on the bag, 4 rounds on pads.
discovered just how much difference there is being ‘fighter fit’ and being casually fit. Fighter fit= going 100% on the pads (and that’s not even all of it). Anyway died slowly on pads, but went for the 100%.

Friday: Nothing2012-12-11 14.15.06

 

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muay thai, Sport, Teaching, training

Fighting talk – proud to fight like a girl

This past week one of the two big free weekly newspapers in Cork, wrote a little article about ‘The FighterGirls Club’ (Article can be found here: Fighting Talk ). Despite the journalist didn’t use the photo of the girls and didn’t mention some of what we talked about (No contact fighter drills f.ex.), I’m really happy about the article. Not because it might help attract new women to the club, but mostly because she put in a few things, that I really believe in:

1) Fighting like a girl is nothing to be shamed of: Girls are tough and strong!

2) Being fit/ training has nothing to do with being a size zero

3) Martial Arts is awesome! (and a great way to get fit, stay fit and develop yourself physically, mentally and spiritually

I hope the words of the article reach girls, teens and women of all ages and sizes, and I hope that despite the medias constant focus on commercialized beauty and skinny models – that the words of the article will hit home: Training is about feeling good in your skin (in and out of your clothes), training is getting to know your body again and find that you are capable!

And of course – get more females into the world which have given me so much: Fight Sport! (Now I could say Muay Thai! But the truth is I love all the fight sports I’ve been involved in – from Taekwondo to MMA. Muay Thai just happens to have the biggest piece of my fightergirl heart)

Me posing with a knee for the photo

Me posing with a knee for the photo

Training update since last blog:

Thursday: 6.5K 70% run + 3 classes (CIT, The FighterGirls Club & Mayfield). Also got a little weight session in:
10x 20kg Squat
2x 5x 30kg Squat
2x 5x 40kg squat

2x 5x 20kg Goodmornings
2x 5x 30kg Goodmornings
5x 40kg Goodmornings

2x 5 Pull ups (strict – NO kipping)
-Note: I’m taking it slowly on the squats as it’s been probably more than 6-8 months since I’ve done any serious weights. I’m not looking to get back into Powerlifting, just preparing for thaiboxing. Wrist and elbow slowly getting better – hopefully in a week or two it’s all good!

Friday: 5.7K 70% run
Saturday: Rest day
Sunday: 5.7K 70% run
 
 

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Sport, training

Give me muscles

Training to get the lost back! Been out and away from heavy weight training all summer. Am back now with a bad elbow and injured wrist. It’s not gonna keep me from finding my lost form, however – I’m being careful.

Tuesday: Birth of the FighterGirls Club (my big passion), followed by a class in Mayfield
Before FighterGirls, I walked around in the city handing out (strategically) flyers for the Club to the ladies of Cork. I truly hope some of the women I met, will jump at the chance and give it a go.
Last night was a great class because it was all me – I look forward for Tomorrow

Wednesday: Morning with very light strength training (or re-gaining my muscles slowly)
15 min skipping (warm up)

Warm up set:
10x 20kg DL
10x 20kg Good mornings

Weight set:
5x5x 50kg DL
1x 5x 20kg Goodmornings
4x 5x 25kg Goodmornings

BoR – DB
5x5x 17.5kg – Noticed: Didn’t feel it in my core, so arms are still packing a bit of power (Yay!)

Saxon Sidebends @6kg
5x 20x 6kg

Pull Ups/ Chin Ups
5, 3, 4

In the end a little fooling with the speed ball. Been ages since I’ve played with that one, so was pretty shit 😦  (haha)

In total: I’m pretty satisfied. Kept weights light and easy as to not irritate elbow and wrist, and still managed to work up a bit of a sweat. So hopefully this is the first step in claiming muscles back.

Olympic weightlifting tonight!

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Sport, training

Bank Holiday update

Not much… thoughts pre-occupied with the launch of The FighterGirls Club tomorrow, so mind and body not that much in sync. I guess when it comes to the body, nothing causes more trouble than stress. It affects diet, training, sleep – if I was trying to drop weight for a fight or for a bikini body, I would go nuts at this point. Luckyli I’m not.

Anyway re-cap from the Bank Holiday weekend:

Friday: Nothing

Saturday:
15  min skipping, 3000m C2, level 10

Sunday:
Clean pulls x 5 @20kg
Circuit x 5
100 Skipping
10 ATG Squats BW
10 Burpees
10 Push ups

Followed by:
5 OH Squats w/ 20kg plate
2x 20 Back extension
2x 20 Hamstring raises
2x 20 x 15kg Lunges

Weak finisher of pull / chin ups
4-3-4

Monday:
8K in the hills. No 70% run possible. The hills screw everything up and in the end, I got worried, that Liam forgot to look after my clothes drying on the AGA, so hurried the last 2.5K.

Tomorrow is my first FighterGirls Club event.
So nervous, anxious and excited!

 

The FighterGirls Club poster

 

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ross training, Sport, Teaching, training

Days with Ross and new tricks

Not often I get a chance to blog update, now we’re in Clonakilty. But today is one of the days, where its possible 🙂
Just finished of a circuit with Liam and two of his friends, Ian and Danny at the Clonakilty Leisure Center. Started of with a nice, fast paced run (3.4K)
Circuit consisted of:
* Abs
* Pull Ups/ Renegade rows (12kg)
* Skipping
* Box jump
* Rope flips
* Burpees
* Shadow box with 2kg db
* KB 16kg (anything: Swings, Snatch, C&J)
* Sandbag
3 rounds app. 30-40 sec each station

Finisher:
2x16kg TGU (each side)
4x16kg C&J (each side)
2x 20 Dips
2x 20 Abs (v-ups/ cross)
Stretch

Tuesday:
Ross day 17: Strength 4
3 KB split snatch (12kg)
3 KB Push press
5 sets: 45/ 60 sec rest

5 pr side One arm push up
5 DB Shot put (No DB or MB, so used two garden stones)
4 sets: 60 sec rest-

5 pr leg KB lunges
10 Lunge jumps
4 sets: 60 sec rest

Finisher: One arm KB Swings 3 x 15 each arm
Evening: K2C – Great girls working really hard. Finished with a set of 3x 5 Pull Ups.

Earlier yesterday we went for a long walk on the seaside. Unfortunately for my newly required hay fever, we walked for a while in the grass – which made my legs itch and nose run. But finally we went out on the cliffs and walked out to the most fantastic site: Two big nature made caves. Amazing!

Beautiful caves at the Irish coast

Monday
As usual great stuff with the ladies at Womens Fitness. Both KB class and boxercise class was full, and everyone worked super!

Got a lot of snatch and Push Press in with the KB class and my Pts.

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