50 day challenge, ross training, Sport, training

Work Capacity 101 and Hello ladies

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 = 2 boxercise classes at Womens Fitness + PT sessions, and today – due to last four days of the company of Ross & Kettlebells: Really, really sore pecs (pectorals). Today brought along – beside the usual also the dreaded Work Capacity 101.

Ross must have thought this one up after a nightmare, he wanted others to suffer from as well. It’s definitely not for kids!:
* 5 Pull ups – I alternated the grips and had to do several rounds with 5 on 2 go’s
* 10 Medicine Ball Slamms (9kg)
* 15 Burpees
* 20 Jumping Jacks
10 rounds or 20 min

I think my time was around 24 min. Not 100% sure, could have been one song (about 3.5min) shorter. But I lost a lot of time on the Pull Ups. Due to being severe sore pecs, Pull Ups felt like death after the first two rounds. However I managed, and am happy I completed all 10 rounds.

Boxercise at Womens Fitness today! The morning class got the joy of doing a very short version of the Ross challenge: 1 min. Wall Squat, 10 squat jumps. An older woman who stated, that she didn’t do sit ups, cause she couldn’t, ended up doing 15!! Very happy and proud of her. The word NO, doesn’t exist in my classes!
In addition to this both classes (the evening class very happening!! Super hyper, good energy and loads of smiley faces) are doing ATG squats now. I do believe my ‘happy butt’ mission will be completed this summer!!
Evening class just blasted away – I was very happily surprised to see a more than full booked class coming in, with the weather we’re having in Ireland these days. It’s warm and sunny – a perfect excuse for a stay at home and barbecue weather. But still my lovely girls finds their way to class!!
Very happy and I hope you all read this! (if your partner haven’t, send her the link to my blog)

love, muay thai, ross training, sparring

Day 5 – delayed

Due to too little hours on a monday, I never got around to the gym, so missed out on Workcapacity 101. So today will be WoC101.

Edit: Just got home from the Wo101- eating a small bit before its time for Fitness.dk – ABC – extraordinary girl & boxing class!

Workcapacity 101 – one of the hardest Ross drills (that and Fast & the Furious)
* 5 Pull-ups
* 10 Medicine Ball Slamms
* 15 Burpees
* 20 Jumping jacks
10 rounds or 20 minute workout

*f’ing hard today! After the first two rounds my pull-up power was none existent, so I had to stemm off with my feet for 3-4 and 5. Burpees was ridicoules hard to – the last 3 especially. I guess my bodys used to do the 12, which is the number I usually do on the GPP’s 30 sec drill. So the last 3 just killed me.
(Remember when I trained with Phil Nurse at the Wat, we had to do 20 burpees on the challenges)

Yesterday I got my as* dragged to Siam for the monday class, which is always good. Usually teached by Tony Pettas, but yesterday Abdul took over and it was quite good.

Picture says everything

Just one thing bother me: Why is it, that all new guys I’ve met in Muay thai seems to take a pleasure in beating up the smallest person in the room (eg. me)?? If you wonder how small: I’m around app. 10 – 25 kg smaller. This happened with three of the guys, who joined the fight class from the intermediate class – and yesterday, 3 new guys joined in. And I was paired up with 2 of them – both of them who thought it was funny to bang it out on me. I rarely ever sparre 100% – which means, I never kick or hit full on. I just like to have a little control, so most of my power are 80 – 90% in gym. So was it yesterday.

And of course I try to hit my target – hit, kick etc., but some guys – get all freaking wierd when they’re facing a girl. And just simply start to lash out, no holds barred. I actually had to ask one of the new guys to take a break on the knees. It wasnt he was going for my legs or midsection – he was aiming for my head. Which is a sure way to get cut – which would mean 1 – 2 weeks out while it heal up. What an idiot!!!
He was even supposed to be quite good – then why this urge to manifest himself to me? Leave your fucking ego at the door!!! I’m glad to say, I hold my ground and moved without getting any cuts. I’m just really puzzled of why this is always the case with new guys.

On a personal level, I discovered I might have a bigger heart, than pride. So I’m weighing the possibilities, pros and cons – and thinking about what decision to make. But I also  been very clear about it: I know whats been going on, but its my decision whether I can forgive him and give it a second chance, or choose not to.
Life’s not easy. Two years ago – I had no doubt.

muay thai, strength training, thaiboxing, training

Work capacity 101

Yesterday was another one of those grueling workouts from the R-bible. Bf did it some weeks ago, while I was preparing for my fight. So back then, I had the pleasure of watching and timing him, while I could relax after 5 rounds of shadow. Yesterday it became my turn to feel the pain – alongside the boyfriend.

It wasn’t as bad, as it sounded – but is definetly one of the hardest WO’s in the Ross bible.

Work capacity 101:
* 5 Pull-ups
* 10 Medicine Ball Slamms
* 15 Burpees
* 20 Jumping Jacks
Aim is 10 sets (or do as many as you can in 20 minutes) – 2 minutes for each set. Finisher – walking with sandbag

We actually finished each set around 1.10 – 1.15 minute, and then had a short break for about 20 – 30 sec. before moving into the next set. I have to admit thou, that doing pull-ups is still something I need to get better at – so I only did between 2 – 4 correct ones, and took the rest (btw. 1 – 3) with a little off-set with my feet. (We did pull up from the ribs).

BF (Liam) doing pull-ups

Everything else was done by the book. By me – and of course, the training wise, impeccable bf. Burpees (by the very nature of its existance) took the price as being the hardest drill by far. And for some reason my body adjusted to do the 10 burpees, so they felt sort of easy (which is A wrong expression to use on burpees) – but the last 5 burpees was ridicoules hard. Around 12 or 13th, the legs really starts to burn. And by the time I reached 15th, I was on Bambi legs, trying to get my body aligned for the jumping jacks.

We got the whole routine down in around 19th minutes, and finished of carrying tires, as there where no sandbags in the gym. After we proceeded to stretch and do some ab work. 200 of different variations – and a back bridge for me  (front and back bridge for bf).

Me training at Muay Thai Academy, with Ed Bilbasoo, North Hollywood

We did a second session in the evening: Muay Thai/ bagwork. My workout consisted of about 10 minutes skipping, and then 3 rounds of shadow. We got a little interrupted by brilliant boxing coach Poul Duvil, whom we had a little talk on Mads Larsen vs Brian Magee, and he got some good advice for Liam and his hand. So after the brief intermission, we continued the session, with 6 rounds of bag work. Kept the rounds at 3 – 4 minutes, with a measly ½ minute breaks in between.

Ended session with 400 knees (boyfriend did 500), before proceeding to 200 teeps. I did an additional 100 knees after my teeps, since I felt the pressure from Liams 500 😉

Knee training with Master Toddy, Vegas

Today is sprint, core and muay thai day