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, 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 😉

Core:
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.

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Sport, training

Weekend Challenge 4

It’s Friday and time for the weekend challenge. I know some of you had a good health week with classes, pt sessions and watching (and writing) your diet, so before anything else, give yourself a pat on the shoulder for a good job. It’s not done yet – as I told you, weekend doesn’t mean you do absolutely nothing. Doing a little something on the other hand, doesn’t mean that you have to take time away from your family and friends to pack up and go to the gym.

A little something can be this weekend’s challenge: It won’t take much of your time, you can do it at home. You don’t need any gym equipment and the best part: You can do it with someone – or challenge your partner/ friend/ sister or brother to beat your time and/or numbers.

This weekend’s challenge is for the midsection: A tummy workout!

The idea is simple – A sit up with extra weight: Find something you can have in your hands: raised above your head, and when you touch the ground with your back, you let it gently and controlled touch the ground above your head. When you sit back up, you raise your arms out, as to give it to someone.

No gym equipment is needed: You can use a gallon of milk, a garden stone, a wine or coke bottle (full), bag of apples or a very big book.

Two ways of doing this weekend’s challenge:
Use a few minutes to stretch the body thoroughly. Think of a cat who just woke up and get stretching from toes to head and fingertips.
3x 20 each day = 120 sit ups during the weekend (you could do 20 in the morning, 20 in the afternoon and 20 in the evening – or 3x 20 in a few minutes, with a small break in between sets).
Second way of doing this challenge is to set your alarm for 30 seconds and see how many you can push out. Rest for 2 minutes and do it again, but beat your number by at least one more. The rest some more and do a third and last 30 seconds, where you beat your numbers again. You can also use this challenge to do with a friend or family member, and try and beat each other’s number.
It is important however, that you try your absolute best in every 30 seconds. Otherwise you won’t get the full benefit and you won’t surprise yourself. You can do much more, than you think!!

If you’re doing the last option, write down your numbers. If the challenge should turn up again, you might want to beat yourself one more time.

Regardless of your choice, I would appreciate to get your feedback. So please write how you did, or tell me when we meet again!

 

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Sport, training

Weekend challenge time

So it’s time for this weekends ‘Weekend challenge‘ (I hope some of my boxercise ladies are reading along, cause these challenges are specially tailor made for you!)

Last weekend we did 100 squats @bw (body weight), this weekend we’re gonna work our way up the body, and target that midsection area with love handles, ‘once was a waist’ and the weaker lower back. In short: The Core area is in need of some serious, safe work. And a great way to do so, is to work with weight and stability drills. This one, is one of my favorites!

Saxon sidebends:

Hold something above your head. Aim to keep your arms straight. Make sidebends – upper body aligned with hips and legs, so watch you don’t tip over or backwards.

Now I know, some of you don’t have access to a medicine ball or a weight plate. Don’t despair! You can use, whatever you have at home: A gallon of milk, a six pack of drinks, 5kg potato bag, a chair, a bottle of wine, a duck or a garden rock. Only your imagination sets the limits. For best result, choose something that is a bit hard for you to make sidebends with.

The 2x 30 you can split up as to 3x 10 during each day. It’s 5 to each side if you’re not use to working the core. If you are do 10 to each side.

A few ideas for your Saxon Sidebends. And remember: You have to sweat, to look good 😉

Thursday recap:
8k in Edited (17th may) – Not sure about time. Might have been fast, but prob not 14min!! (Hahaha)
3 x 6 pull ups (alternate grip)
3x 20 Hamstrings – superset with
3x 20 Saxon Sidebends with 9kg MB

Friday Light session:
2x 10x 9kg MB Windmills
2x 20 Squat to OH press (9kg MB)
2x 10 Saxon Sidebends
Goodmornings session:
2x 5x 20kg
2x 5x 30kg
2x 5x 35kg
2x 5x 40kg

6 Pulls ups
4x 5x 22.5kg BoR (total 20 each side. Left is a bit weaker than right)
4x 20 Decrease sit ups (obliques)
2x 10 OH tricep ext (12.5kg/ 15kg db)
2x 20 Back extension
2x 20 back extension w/Swissball
2.5min plank

Stretch & foam roller

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