Category Archives: Uncategorized

No Rest for the Wicked

The Wild Geese are busy busy bee’s!

Paul has just jetted away to Africa again, he’ll be training up some high level security types while he’s out there as well as ensuring our African representative is keeping his skills up. As he flew from London, Paul left a day earlier than needed, just so he could spend the day training under Grandmaster Danny Guba.

Dave, who’s just busy anyway, will also be refereeing Irelands first National Padded Stick Eskrima Tournament tomorrow (18 April), then the following weekend skipping up to Belfast to be tested by non other than 7 times kettlebell lifting world record holder, Vasilly Gincko.He’s also putting the finishing touches to his eBook, “No Equipment, No Excuses” a book on bodyweight fitness that will be available to buy very soon.

No rest for the wicked eh?

Hope your keeping up!

Regards

Wild Geese
Doce Pares Ireland / Kenpo Karate / Self Protection / Security Training
www.wildgeesema.com / wildgeesema.blogspot.com
info@wildgeesema.com
+353 87 672 6090
subscribe to our newsletter simply send a blank email to: newsletter-subscribe@wildgeesema.com

Open Workshop – Brazillian JuJitsu

A quick reminder:

This Sunday will see Mariusz teaching an open workshop at the Academy.

Every one will benefit from this mans years of knowledge and experience (he’s Marcello Monteiro’s only european rep for a reason!). For more on Mariusz click here

The workshop will cover:-Proper warm up practices for the ground fighter-Stand up-to the ground (takedowns)-Defending from your back-Chokes and counters from chokes

Wether you’re a fighter, recreational martial artist or fitness enthusiast, you will benefit from this workshop.

Everybody is welcome, regardless of experience and background.

Date – Sunday 19 April
Time – 3pm to 6(ish)pm
Cost – €30 (Wild Geese members) €40 (everyone else)

See you there

Wild Geese
every cause but our own
www.wildgeesema.com

Open Workshop – Brazillian JuJitsu

A quick reminder:

This Sunday will see Mariusz teaching an open workshop at the Academy.

Every one will benefit from this mans years of knowledge and experience (he’s Marcello Monteiro’s only european rep for a reason!). For more on Mariusz click here

The workshop will cover:-Proper warm up practices for the ground fighter-Stand up-to the ground (takedowns)-Defending from your back-Chokes and counters from chokes

Wether you’re a fighter, recreational martial artist or fitness enthusiast, you will benefit from this workshop.

Everybody is welcome, regardless of experience and background.

Date – Sunday 19 April
Time – 3pm to 6(ish)pm
Cost – €30 (Wild Geese members) €40 (everyone else)

See you there

Wild Geese
every cause but our own
www.wildgeesema.com

Complex Simplicity

If you train at home, in a busy commercial gym or if your a fighter looking for the best in strength and condition while leaving you fresh for the technical work, you’ll go a long way to find a better training modality than complexes.

A complex is circuit, performed continuously with a single piece of equipment. They’re great for Barbells, Kettlebells and sandbags.

Just yesterday evening when I got home I dragged my sandbag from the shed and in the cool twilight of my back garden in went through on of the simple complexes I got from Alwyn Cosgrove.

Here it is:

Perform 6 reps of each exercise, do not put the bag down between exercises.

1 Bent Over Row
2 Clean, Front Squat, Overhead Press
3 Alternating Lunge
Go for 6 rounds, keep the rest periods short (30 seconds)

It wont take long to complete, but you’ll hit all the major areas, including your cardio.

Changing the reps, rest and weight will change the focus of the drill.
For example, go lighter for longer sets with minimal rest for endurance work, or load up heavy and increase the rest for strength.

Here’s one I return to often to build strength and staying power:
Take one barbell, put on some pumping tunes and get ready to swear (this drill was nicknamed the m£therf&*!ker by one guy who tried it). Here it is:

1 Deadlift
2 Romanian Deadlift
3 Bent Over Row
4 Hang Clean & Overhead Press
5 Squat
6 Alternating Lunge

To really push the boundaries we would start light, 10-15 reps for 1 round. Then up the weight, drop to 8 reps, up again for 5reps, up again for 3 reps and finally just attempt to get 1 rep of each!

This got us strong, durable and determined. There wasn’t much that could stop us.

You’ll find more on Alwyn by clicking Here

Regards

Wild Geese
every cause but our own
www.wildgeesema.com

Complex Simplicity

If you train at home, in a busy commercial gym or if your a fighter looking for the best in strength and condition while leaving you fresh for the technical work, you’ll go a long way to find a better training modality than complexes.

A complex is circuit, performed continuously with a single piece of equipment. They’re great for Barbells, Kettlebells and sandbags.

Just yesterday evening when I got home I dragged my sandbag from the shed and in the cool twilight of my back garden in went through on of the simple complexes I got from Alwyn Cosgrove.

Here it is:

Perform 6 reps of each exercise, do not put the bag down between exercises.

1 Bent Over Row
2 Clean, Front Squat, Overhead Press
3 Alternating Lunge
Go for 6 rounds, keep the rest periods short (30 seconds)

It wont take long to complete, but you’ll hit all the major areas, including your cardio.

Changing the reps, rest and weight will change the focus of the drill.
For example, go lighter for longer sets with minimal rest for endurance work, or load up heavy and increase the rest for strength.

Here’s one I return to often to build strength and staying power:
Take one barbell, put on some pumping tunes and get ready to swear (this drill was nicknamed the m£therf&*!ker by one guy who tried it). Here it is:

1 Deadlift
2 Romanian Deadlift
3 Bent Over Row
4 Hang Clean & Overhead Press
5 Squat
6 Alternating Lunge

To really push the boundaries we would start light, 10-15 reps for 1 round. Then up the weight, drop to 8 reps, up again for 5reps, up again for 3 reps and finally just attempt to get 1 rep of each!

This got us strong, durable and determined. There wasn’t much that could stop us.

You’ll find more on Alwyn by clicking Here

Regards

Wild Geese
every cause but our own
www.wildgeesema.com

Osteoperosis

I just heard an ad on the radio from the Irish Osteoporosis Society, they reckon that 1 in 5 men will suffer this disease.

This is a disease usually associated with older women (post menopause) but in more recent times has been found in young males. I’ve copied a section of their website entitled risk factors:

Osteoporosis risk factors (from http://www.irishosteoporosis.ie/risk.htm):
For women:
– a lack of oestrogen, caused by:
– early menopause (before the age of 45)
– early hysterectomy (before the age of 45), particularly when both ovaries are removed (oophorectomy)
– missing periods for six months or more (excluding pregnancy) as a result of over-exercising or over-dieting
For men:
low levels of the male hormone, testosterone (hypogonadism)
For men and women:
– long-term use of high dose corticosteroid tablets (for conditions such as arthritis and asthma)
– close family history of osteoporosis (mother or father), particularly if your mother has suffered a hip fracture
– other medical conditions such as Cushing’s syndrome, intestinal diseases and liver and thyroid problems
malabsorption problems (Coeliac disease, Crohn’s disease, gastric surgery)
– long-term immobility
– heavy drinking
– smoking
If you think you may have one or more of these risk factors you are at increased risk of developing osteoporosis. You need to discuss your risk with your doctor and find out how to prevent and treat the disease. If you have broken a bone after a minor bump or fall you may already have osteoporosis and you should discuss this with your GP.
To read the brief explanations regarding the main risk factors for osteopenia and/or osteoporosis,
click here.

Did you see the bit I highlighted? Here it is again:
-Low level of the male hormone, testosterone
in other words if through laziness, poor diet and excessive drinking and smoking you have managed to emasculate yourself.

Lads, get a grip on yourself.

The good news is exercise is great for the prevention and even helpful in treating the disease, for men and women.
Weight training is especially good as it stress the entire musculoskeletal system causing it to get stronger. Thats right you actually make the bones stronger.

Drop into one of the kettlebell classes, book in for a personal training session or look through some of the links in the side bar for other great resources.

These stats make me ill just thinking about them.
Ok, if your post menopausal you are at most risk, but you can help yourself. If your not, especially if your a bloke in his prime years, it’s your own fault, now get off the sofa and do something about it.

Wild Geese
every cause but our own
www.wildgeesema.com

Osteoperosis

I just heard an ad on the radio from the Irish Osteoporosis Society, they reckon that 1 in 5 men will suffer this disease.

This is a disease usually associated with older women (post menopause) but in more recent times has been found in young males. I’ve copied a section of their website entitled risk factors:

Osteoporosis risk factors (from http://www.irishosteoporosis.ie/risk.htm):
For women:
– a lack of oestrogen, caused by:
– early menopause (before the age of 45)
– early hysterectomy (before the age of 45), particularly when both ovaries are removed (oophorectomy)
– missing periods for six months or more (excluding pregnancy) as a result of over-exercising or over-dieting
For men:
low levels of the male hormone, testosterone (hypogonadism)
For men and women:
– long-term use of high dose corticosteroid tablets (for conditions such as arthritis and asthma)
– close family history of osteoporosis (mother or father), particularly if your mother has suffered a hip fracture
– other medical conditions such as Cushing’s syndrome, intestinal diseases and liver and thyroid problems
malabsorption problems (Coeliac disease, Crohn’s disease, gastric surgery)
– long-term immobility
– heavy drinking
– smoking
If you think you may have one or more of these risk factors you are at increased risk of developing osteoporosis. You need to discuss your risk with your doctor and find out how to prevent and treat the disease. If you have broken a bone after a minor bump or fall you may already have osteoporosis and you should discuss this with your GP.
To read the brief explanations regarding the main risk factors for osteopenia and/or osteoporosis,
click here.

Did you see the bit I highlighted? Here it is again:
-Low level of the male hormone, testosterone
in other words if through laziness, poor diet and excessive drinking and smoking you have managed to emasculate yourself.

Lads, get a grip on yourself.

The good news is exercise is great for the prevention and even helpful in treating the disease, for men and women.
Weight training is especially good as it stress the entire musculoskeletal system causing it to get stronger. Thats right you actually make the bones stronger.

Drop into one of the kettlebell classes, book in for a personal training session or look through some of the links in the side bar for other great resources.

These stats make me ill just thinking about them.
Ok, if your post menopausal you are at most risk, but you can help yourself. If your not, especially if your a bloke in his prime years, it’s your own fault, now get off the sofa and do something about it.

Wild Geese
every cause but our own
www.wildgeesema.com

Here Come the Girls – Flora Mini Marathon 2009

Hi,
Preparations are well under way for the 2009 Flora Women’s Mini Marathon which will take place on June 1st. We at Rehab Group are looking for volunteers to run to help raise funds and be part of Team Rehab.

This year our focus for the Marathon will be to raise funds for our HeadsUp Suicide Prevention Programme aimed at young people between 15 and 24 years old. The programme consists of a number of strands which include life-skills programmes for young people, a web and text based service that provides information on where to seek help as well as delivering courses aimed at those who interact with young people in their local communities. As you know, sadly suicide is growing in Ireland with 460 registered deaths in 2007 up from 409 in 2006. Over a quarter of the deaths are in the 15-24 year age category with a significant proportion being young men. If you would like to find out more about the programme please log on to www.headsup.ie where there is more detail. The HeadsUp project provides valuable support in this area. This year alone we need to raise €200,000 for this service so you will see it is a very worthy cause that we hope you will support by participating in the marathon. We’d love to have you on board as part of our team.

The 2009 Flora Women’s Mini Marathon is a great fun day out providing an opportunity to get fit while raising money for this great cause and supporting those in need in your local area. If you would like to run or know of anyone else that would like to run, please register for Rehab on www.florawomensminimarathon.ie or pass this e-mail on to your friends.

If you would like to set up your own fundraising page so your friends can easily sponsor you it’s easy to do. Just log on to http://www.mycharity.ie/create.php where you can create your own fundraising page and keep your supporters up to date on your progress!
Let us know you’re registering for Rehab and we’ll send you on a pack, which contains an information sheet, t-shirt and a sponsorship card.
I look forward to hearing from you and having you as part of our team.
Many thanks,
Kate
Kate Ryan
Administration Assistant – Marketing & Fundraising
Rehab Group
Roslyn Park, Beach Road
Sandymount, Dublin 4

P. +353 (0)1 205 7231
M. +353 (0)87 980 5057
F. +353 (0)1 205 7219
E. kate.ryan@rehab.ie
www.rehab.ie

Wild Geese are offering to help all the female athletes raising money for Rehab.ie in their preperations for the event.
If you’re planning on running and need training help or advice, drop us an email or visit our discussion page on facebook

All the best

Wild Geese
every cause but our own
www.wildgeesema.com