Sport, training

Training stuff and spiders

Since my last blog visit, I’ve had the pleasure of winning the Maize Maze race against Liam and Alex, holding a tarantula, running 5K under 20 and get a handful of blisters from playing with the 16Kg KB.
Oh Joy!

Friday
Saturday: 20 min Skipping
5K: 18.27
4x 5 Pull Ups (different grips)

Sunday: Won the Maize Maze race & got close with a tarantula

Monday: Kettlebell class at Womens Fitness (Excellent small group: Made them start of with a heavier KB than usual and switch down, when they got tired. Seem to work the purpose: They got more confident, and got a better work out!)
More than full Boxercise class to end the night! Katie Taylor has indeed inspired the Irish women to put on the gloves and give it out!

Tuesday: 30 min Skipping, followed by a circuit (x3):
10 Evil Wheel roll Out
20 Russians w/ 12kg kb
100 Skips
5 Pull ups

Liam says we’re going Kickboxing tonight, with his old trainer. Looking forward to that!! He should be one of the best for boxing!

New best friend?

 

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50 day challenge, ross training, Sport, training

Strength II + monday classes at Womens Fitness

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.

5th day with Ross fell on a monday, and due to work, time etc. I switched some days in the 50 day challenge, so had an ALL OUT KB session today. First off:

Strength II
3 DB split snatches
3 DB Push press
– 5 sets –

5 One arm bench press
8 Depth plyometric push ups – revised this to 10 for some reason
– 4 sets-

1 min Wall squat
10 jump squats
– 4 sets – Only did 1 set with my Boxercise class, so am short of 3! (Boxercise class was delighted they didn’t have to do 3!!)

Finisher: DB Swings 3 x 15 pr arm – This goes in the book, with the 3 Squat sets.

Kettlebell class at Womens Fitness was fantastic today! Lots of hard work put in by everyone and it was a thrill to get the girls working harder than they thought, they would:
1 set:
40 DH Swings
10 Top DH Swings
20 DH Swings to pull back
20 DH BoR
2x 10 Mid halo
2x 10 ½8 to catch
20 Twist on knees
2x 20 Abs
20 ½ TGU
10 Push Ups
20 Russians
-Break-
20 DH Swings
20 OH Swings
2x 5 Cleans
2x 5 Snatch
20 mid halo
2x 5 BoR
2x 10 Sidebends
2x 4 Amazone Get Up
2x 20 Abs
20 Russian
3x 10 Leg Ext
10 Push Ups
-Break-
20 OH Swings
2x 5 C&J
2x 5 Snatches
20 Tricep ext
2x 10 Windmills
30 Leg Abductors
20 Abs
10 ½TGU
20 Russians
2x 5 One leg BoR
2x 5 Push Press
– Stretch –

Boxercise class was full as usual and some very happy, lovely hardworking girls were in class. Today’s drill featured my But* mission with lots of nice, deep squats and the 1minute wall squat followed by 10 jump squats. A few of the ladies gave up half way on the wall squat. Will have to do it again next week and get them all in!

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Sport, Teaching, training

Boxercise and Kettlebell day

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.

 

Two happy boxercise classes at Womens Fitness this Wednesday. One full booked and seven new fun kb drills for me to try, in my PT sessions. Very happy indeed, even I didn’t sleep super nice.
I actually woke up with a big loud, ‘shi*’, thinking I’d turned the alarm off and overslept. I didn’t – just slept badly. In fact I woke up 3 minutes before the alarm went off!

Anyway – as usual got a little business done in the PT’s (all 12kg):

Swings double hand: 3x 20
Swings to pull backs: 3x 15
Swings to top: 2x 10
Squats to OH press: 3x 20
Lunges pass over: 2x 20
Side dips: 3x 20
½ TGU: 3x 20
Russians: 3x 20
Tricep etx: 2x 20
Single leg deadlift: 2x 20
Amazone: 2x 5 (last hold for 10 sec)
+ lot’s of situps and squats with Boxercise class

Liam got a new bar today! It’s so much better, cause it’s olympic sized and grip is better. Looking forward to train with it! (and learn to snatch with more than 20kg)

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muay thai, Sport, Teaching

Kettlebells is good for you!!

Last night (sunday), I was sitting with a dripping nose, feeling very low and on the verge of a cold. Being on the country side is great, but it’s a bit more cold and windy than I thought, so it snook up on me.
Result: Stayed home from training today, to keep warm and not over-work the system. Including today, I have three days of classes (and training) ahead of me. And no time for being sick.

Left for work at the Womens Fitness Cork – and after a funky ride, with an irish taxi driver, which fifth first sentence to me was: ‘You don’t look, like you need excercise’ followed by: ‘I love asian women’, I survived the drive and got to work.
After the first PT session, I had my first class. The notorious Kettlebell class – tons of different swings, the beautiful amazon get up, presses, windmills, halo’s – you name it. We did it. It was great! Ladies loved it, I loved it – and I felt great afterwards. Still do – which let me to the conclusion, Kettlebells are in fact good for you.

Had a PT in between and then my usual boxercise class, which was just a good as the kettlebell. For some reason, I think the girls worked a little harder today. I think or hope – they took it to heart, when I told them, they could hit a little harder. The pads aren’t made of glass, and it might also have been me hurrying them along the last 10 minutes 😉 Some of them were toast after class, and that’s the way we like it!

I have a 12kg in Copenhagen (with my medicine ball and my dog – see photo). I’m thinking of getting a 16kg over here.

12kg KB, 5kg MB and Nanna (app. 7kg Shi Tzu) - I miss her!

Oh yeah, and my friend Rhassan Muhareb won the I-1 World title in Hong Kong. 3 Fights – 3 Ko’s! Guy is a beast or a pitbull, as his fighter nick says. Congrats Rhassan, you’re a true champ! Well done!

Rhassan Muhareb
I-1 World Champion 2012

 

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40 day Lent challenge, Sport, training

‘Ups day’ – 42nd day

Just noticed the day – If 42 is the answer to everything, my training might not be included in everything!

I did get to the gym today – late and with a little burn out feeling. I’m (not) seriously considering to end my relationship with training, and if it hadn’t been for Liam, I might have skipped today entirely – or would have gotten in sooner. However todays training was a meek performance consisting of:

* 6x 40kg Squat
* 6x 20kg OH press
* 6x 20kg OH Squat
All times three

32 Pull Ups/ Chin ups (5,5,7,5,5,5) + 18 pull/ chin ups (3×6)

10 Hamstrings
20 x20kg Saxon sidebends
100x 5kg Russians
2x back bridge
10 push ups from bridge
Stretch

The back bridge I do, resemble the bottom picture. I hold my hands under my back (NOT on the floor), and try to hit the ground with my nose. It's a neck strength drill from muay thai, that helps tremendously in the clinch

All this ‘little of this, little of that‘ training this past month has been fun, but also kind of left me a little burnt out. Making 100 burpees on time, doesn’t seem like a ‘real’ goal – thou, I will attempt to get a better time before sunday. Sorry training – it’s not you. It’s me. I’m confused and not sure, what to do with you.

The back bridge position I use for back bridge push ups

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