50 day challenge, Fight club, functionel strength training, ross training, strength training

Another Fast and Furious

A morning with Ross @ Fitness.dk, ABC

Explosive strength

5 Pull Ups
10 DB Swings pr arm
10 Plyometric push ups
10 Knee tucks
– As many rounds in 20 minutes –

Hard awakening – was going dead after second round already. Pulled through and got 10 sets done in 19.43. Fight Club@ Eurosport tonight

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50 day challenge, muay thai, ross training, Teaching, training

Fast and Furious & a teaching tuesday

Today:
Fast & Furious (after 1½ hours of a ‘good’ night sleep)

* 5 Pull ups (Ross says 10, but my puny arms says 5)
* 10 Swings pr arm (12 kg KB)
* 10 Plyometric push ups (jump with whole body)
* 10 Knee tucks

As many rounds in 20 minutes. I managed 10 on 17.01 minutes
Stopped after 10, as I was just happy to be alive!

Yesterday:
Teaching 4 Classes! Got to do a little myself too 🙂

Toning class:
* 30 Ski-thing with weights
* 20 Saxon sidebends (5 kg)
* 25 Squats with weight plate (5 kg)/ 25 (pr leg) Lunges w 5 kg
* 20 Push ups w/ weight
* 30 Russian side twists (5 kg)
* 25 Supermans
3 Sets
* 3 x 1 min. Wall Squats
Superset with
* 3 x 10 Jump squats
Finisher:
* 20 Push ups w/ weight
* 2 min plank
* 2 x 1 min side plank

Abs ‘n Back class:
Ball warm up: 25 front, sides and back (w/ 5 kg weight plate)
* 3 sets of ‘GSP’ Calve/core ball
* 3 x 15 V- ups
* 50 Split back on ball
* 3 sets of diff. Ball drills
* 1 min. intensive back
* 1 min. intensive abs

Boxing class:
Warm up:
* 50 KB Swings
* Circle routine (incl. frog leaps, MB Slamms, boxing etc)
* 2 x 2 min drills (time pr partner)
* Squats, Push up – time drills
* 3 min challenge

Muay Thai Beginners class:
Warm up:
2 GPP rounds:
* 30 sec burpees
* 30 sec Jumping Jacks
* 30 sec Split Jumps
* 30 sec Burpees
* 30 sec Jumping Jacks
* 30 sec Push Ups/ Squats
2 sets

Normally goes 4 sets, but they looked smashed after 2, and so was I + it was beginners, not conditioning class. So let them off the hook after two sets. One of the guys actually remarked, that he knew why it was called burpess. Said he could taste it. Tasted like iron. Haha… If you don’t taste your burpees, you don’t do enough 😉
Technique:
Diff combinations
Games (tags, one arm boxer, foot squash)

End:
Time drills (punches, knees, push ups)
Knees/ abs

All three classes seemed pretty happy afterwards – so was I to be able to go home, take a shower and relax. However in the muay thai beginners class, I might should have said more. From some of the guys and gals, I could see, they did the opposite of what I said. F.ex. ‘Shoulders down, elbows in’ when punching – or ‘turn foot’ when kicking. Looking back, I probably should have said a little more, than just given the rules. But had taken time to explain why.
I guess it’s from my classes at Fitness.dk – and as a student myself, I really dislike a trainer, that just goes on and on. You don’t want to get cold in the gym, while someone polishing of their ego and passing out endless amounts of ‘gold’ – however – you do also sometimes want to know why you should do things a certain way (or get examples of why its a good idea). I think however, some of the drills created an explanation in itself.

Hm.. I will give this some more thought, so I’m prepared if I have to take that class again.

Unfortunately I opted out of the Fast and Furious day (yesterday), because I suddenly had 3½ hours in the gym, so that was left for me to do, today.
And so I did – in record time.
Dang!!

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Fast and the furious part II

10 furious rounds of the Fast and Furious in just a little over 20 minutes. Actual time: 20.32

As readers of the blog might recall, we (Liam and I) did take on The Fast and Furious some almost a month ago (22 feb). Some improvements have happened since, which makes the motivational factor to continue the R-program that much higher. Thou, my pull ups haven’t increased, but that is mainly due to my weight gain.

Liam finding himself after the Fast & Furious

Even with the R-program and muay thai training, I’ve managed to put on about 2 kg. Guess that says more about my eating habits than my training discipline. But right now, I don’t have any fight coming up, and just enjoying my life with my fantastic boyfriend – so its easy to snuggle up at night with the TUF show (season X on Canal 9), cinnamon rolls, chips and guacamole – or an occasional popcorn feast. But, now it’s soon the end of all that. From next week on, I’m on my own.

Todays set:
* 10 Pull ups (I did my usual 5)
* 10 Db swings pr arm (11 kg – swing to horizontal due to wrist)
* 10 Plyometric push ups (jump with whole body)
* 10 Knee tucks

Don't let the smile fool you, seconds before I was just dead

As I said – 10 rounds in 20.32. Finished up 9 rounds within the time limit, but decided to do an extra. Last time we did it, we were at 9 rounds ending at 21.40. (8 rounds within the 20 minute time limit).

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The fast and furious

Day 21th in the 50 day bible

I won’t lie, I’ve dreaded this day for a while. The bf have been going on about it – and we’ve read the drills over and over. In short (and in fact) this is what the Fast & Furious looks like:

* 10 Pull ups
* 10 Dumbbell swings (each arm)
* 10 Plyometric push ups
* 10 Knee tucks

Do as many sets as possible within 20 minutes. No rest between exercises, up to one self how long rest between sets.

Day started out a little slow. After the sunday off-day, where we did the recovery baths (hot/ cold) and some 300 knees on the bag, it was like the body didn’t really wanted to wake up this morning. But there was no way around it. Had to go – had to do. The bible says so – or atleast the Bf did!

Pull-ups (I might have looked more pressured!!)

So – we started out with deciding for the right gym. For you who might be interested in trying out the Fast & Furious: There has to be space around the pull-up area for dumbbell swings, push-ups and jumps. We settled for one of Fitness.dk’s smallest gyms (The smallest, would be the one at the SAS hotel in Amager I guess), same gym I teach classes in on Tuesdays. Gym is small, but somewhat cosy – thou nothing cosy about the fast & furious.

Before we could actually get to the gym, roads of cold and snow had to be passed – and first then, we could get started. First thing was to decide on the dumbbell weight. I got chicken and decided to go with a 8 kg dumbbell. Knowing I had to do pull-ups, I thought it better to take a light weight, to make sure, there would be any juice left.

Model pic of dumbbell swings

So my Fast and Furious routine was sized down compared to the bf. As I still havent got totally around the whole pull-up scenario, I also cut the workload in half. So my excercise today was:

* 5 Pull-ups (On my first set, however, I did 10!! – Which is also pr!)
* 10 Dumbbell swings each arm (8 kg dumbbell)
* 10 Plyometric push ups (done correctly)
* 10 Knee tucks (done correctly)

Boyfriend of course did everything by the book 🙂 (with lots of weight on the dbs). After the first two rounds, I had the same feeling, as I experienced from the GPP 4. I just felt like ‘Goodnight, and it was nice to meet your all!, Think I better go home now’. But as in the previous programme my bf and the will – not to give up! – made me bite it, and struggle through it. And – I guess, I forgot, cause when we reached round 7, I was feeling quite fine.

The fast and furious was a lot of strength work – done fast (and furiously) – with the knee tucks just to give your heart that racing feeling. Like sprinting after a bus or train, just about to leave the station. The ‘lunge in mouth’ feeling. And of course the burn in the arms – everything in this excercise designed to make you get the taste of metal in your mouth, heartburn under your skin – and hurt in your palms (from gripping all that metal).

So how many, how long – you might wonder, now that its established, that we both survived – and one of us (that’ll be me) can still use their fingers. Well – results is in, and we spend19.14 minuttes and seconds to finish 8 sets – 21.38 for the ninth. I don’t think either of us, took any long breaks in between the sets. As for myself, I have a frail memory of me, gasping for air while standing on the bench, reaching for the pull-up bar, and I suppose Liam did the same at times. But have to admit, I really didn’t have energy to pay much attention to what anyone else was doing. Except the old guy, that was starring at my butt, when I did the dumbbell swings. Had I had any excess power left, I would have asked, if he enjoyed the view, or just wondered how it felt, to actually do some work in the gym. But then – on the other hand – we all look in the gym. I just hate when people stares.

Bf and I on the off day

Decided not to run or do anything else, as we’re off for the monday class at Siam, we just finished off with a short stretch. I’m so happy bf decided to come and train muay thai with me tonight. He’s style is so amazing, and looking at him, makes me train even harder to strive for the same level of elegance and strength. And – it makes the road to and from training much more fun. Nothing worse, than having to drag oneself out in the freakin’!!  cold, just to get bossed around by a mad coach. If any of my own students reads this, I’m sure you know, what I mean.

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