Fitness.dk ABC, Food, ross training, Teaching, training

Christmas recap

December 25th: Morning run in the forest. 5k in the snow – very quiet, beautiful and cold!!

December 26th: GPP4 – a session with Ross is never out of style + ate ALL the christmas candy. (Hurt my stomach)

December 27th: Taken out by bingeing on Christmas Candy. Felt pain and bloated stomach, lazy mentally as well as physically. Just not a good day at all!

December 28th: Fitness.dk Classes
Toning: Introduced the one-legged RDL! So much fun!! Also: Saxon, Russian side twists, lunges, squats (as* to the grass), balance dog, plank, push ups
Abs n Back: Ball drills, V-ups w/ ball, one-leg hamstrings curls on ball, plank, back drills
Box: Uh – all the nice stuff incl. Box jump, fitness sparring (hit btw shoulder and hip), evil Wheel, TGU, Medicine ball throws, combos, Cleans w/ sandbags. Finisher: 100 Abs, 100 Push ups

Afterburner:
1K  – started out slow, fast paced last 400m
6x 5 Flyes – decreased – 7K
3 x 5 Pull ups – started getting decent, but felt heavy from the christmas dinner/ binge
1K – started out slow – fast paced last 800m
Stretch
1 min back bridge

 

Back bridge (Neck training) - the guy on top must be bonus

 

 

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Fitness.dk ABC, functionel strength training, ross training, training

Return to Ross

I can’t believe I neglected to blog this past week. Sry!! I don’t even really know, what I’ve done, so it can’t be that much either. Which is a very shameful statement to put in black and white. But.. I guess it is so..

Today was the return of Ross Training! After a 4K fast paced run (17min flat)
More specific the dreaded ‘Fast and Furious’, and I tend to believe, I use to do 10 rds, but I could be wrong. Will look after putting this down. Tonight however – only 8 full ones.

The Fast & Furious consist of 4 drills:
10 Pull Ups
10 DB Swings (pr arm)
10 Plyometric Push Ups
10 Knee hugs

Did 8 rds in 20 min:
4 rds w/ 11K DB
3 rds w/ 8K KB
1 rd w/ 12K KB

Pull ups:
10, 6, 5, 4, 4, 4, 4, 5

Shared the pull-up bar with two guys and had to sit and wait to get started two times, during the 8 rds – but even if they had not been there, I doubt, I had been able to squeeze another rd into the 20. It was freaking hard!!

Finisher:
Flyes (decreased) 5 x 5 – 6K
Third time I do the drill, think I can take 7 or 8 next week
Evil Wheel 5 x 10
Shadow Box 6 min
Stretch

Todays lesson: Guess I have to do more Ross!

From the other days:
Saturday: 1½ hour of Muay thai in Siam. Did 3 rds of pads with Philip! Very cool and very nice of him to take me ‘to hell’
Friday: Morning box with Johnny De Lima
Thursday: Rock n roll with Kevin @ Fitness.dk
Wednesday: Morning box with Johnny De Lima

After edit: Big bummer – did 10 rds last time around in 17.xx minutes. With a 12K DB. Have NO idea how the F I did that. But.. Guess I gotta try and pick up the Ross again.

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Fitness.dk ABC, Teaching, training

Tuesday on a half stomach

Fåk! Hardly got any sleep as I ate something weird yesterday and suffered stomach cramps all night. Crazy it’s so painful – caught myself thinking I would rather die than breathe – let alone move my body. Haha.
But fortunately woke up and felt a small bit better. Had my 3 Tuesday classes, and enjoyed it, even had to go through with a half stomach.

 

3  Fitness.dk classes:

30  min Conditioning (incl. Saxon sidebends, lunges, squats, russian sidetwists, push ups, v-ups, challenetics)
30 min Abs n back (Incl. TGU w/12k KB, ½TGU, V-ups, Hugs, back, plank)
60 min boxing class (All the usual – and some new ‘baseball hitting)

 


 

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Fitness.dk ABC, functionel strength training, sparring, thaiboxing, training

Short training note

Fitness.dk ABC

5k – 20.43

Clean & Press 4×6 (11 & 12 kg)
Pull Ups 4×6
[Super set: Clean & Press 4 reps, move on to Pull Ups 4 reps – 6 sets total]

½ TGU 4×6 (8 & 9 kg)
Wall Squats (1 min) & Jump Squats (10)
[Super set: ½ TGU 4 reps, move on to Wall Squats/ Jump Squats]

Stretch and finish

Pull Ups were easier than I had imagined, but also just did 4 in a set. shifted between under/ overhand grip. Nice to feel the progress. Clean and Press weren’t so cheerful. Had to back down from 12Kg to 11 after 2 rounds, due to my wrist. ½ TGU’s was good, and 9Kg was fine (did 8kg first set and 9 for the rest). I think, I can up the weight soon. Wall Squats and jump squats was nearly killing me in the first 2 sets. After that, it seemed like the body adjusted and got the hang of it. Great workout!
Thaiboxing later!

Wall Squats in my toning class - fit.dk ABC

Post Thaiboxing class @ Siam

90 minutes of muay thai with Clemme! Very nice – picked a bag as partner tonight on purpose, as my wrist are making trouble again. Can’t hold pads for the big guys. (Don’t think it really like the press and clean).
Got to sparre 2 rounds with Klingen – which was very nice, except he landed his knee on my elbow – on the ‘funny bone’.
But great to see, my knees are beginning to get incorporated more natural, and also a few of the moves from Amsterdam, was able to pull them out.

Also: 5 rounds of teeps, knees and angle work.
Felt very good afterwards!

Only issue – ate too quick, when I got home, so have a pretty bad stomach now 😦

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Fitness.dk ABC, Teaching, training

Tuesday Jam ABC

Another Tuesday in Fitness.dk

Toning Class
Abs and Back
Boxing

First two classes – not the big show today, but good classes with lots of strength, toning and core work. Tried a ‘flow’ through the first class – from standing to lying belly up, then belly down, to on all fours – to end standing up again. Went well – strange girl claimed that she couldn’t do the Saxon Sidebends cause it hurt her back.
Next time, I have to tell her, to take a lighter weight.

Second class: Finished off by 1-1 drills for abs, back and sides. Maybe too little crowd to make it work today, but I like them, cause they make people work more focused, when they know, someone is watching them. Performing right and to their best!

Third Class: A full boxing class!! Awesome energy, and as promised they got the full circle today. Not that much boxing, except for 2 boxing drills in the circle – but they got box jumps, push ups, saxon sidebends, box with weights, plank (up the wall), ½ TGU’s and three of the fun 1-1 boxing drills.

Great energy from everyone!! Very happy – and almost sad, I’m not gonna be there the next two Tuesdays. But hopefully some cool instructors from ABC will cover for me.

Raymond (boxing coach) and fighter - photo shot in FFC

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Fighting Factory Carbin, friends, martial arts, muay thai, training, travelling

Amsterdam III

Back in Copenhagen, it’s always nice to dream away. And as I’ve been going back in time, to write my piece on Lucien Carbin for World Muaythai Magazine, I just remembered my new lost friends in Amsterdam. Didn’t really got around to name them, cause they constantly moved – so sometimes I wasn’t sure, if it was one of their cousins, that moved in. But managed to snap a few photos of them:

They don't look big here, but they were!!!

Not and Afraid sitting in the corner

And NO!! They didn’t crawled under my skin and laid eggs!  Liam and Rich – bad boys for teasing me. Was really not that funny!!

Asides from that, we were a strange little bunch of people – gathered just to train with Carbin. Rich – a friend from UK/ Phuket, Liam (boyfriend from Ireland) and me (Banana girl from Denmark). Like my two earlier posts says, training was much more challenging than from what I’ve ever tried before. In lots of aspects, way tougher than Thailand, and I have to agree with Rasmus Zøylner – friend from Siam Gym – that after a certain point, one would learn more from training in Holland, than the usual trip to Thailand.

Thailand is great – but if you have a lot of fight experience and got your basics down – Holland is the place to take your skills to the next level. Maybe not all of Hollands gyms – but Carbins Fighting Factory, Golden Glory, Pancration, Mike’s Gym etc. They all have world-class fighters! Also – dutch fighters works a lot on the angles and not only focus on power, as the thais. Which makes it good – like Lucien says: Mix it up!
And to top it off – the dutch have always been a nation of fighters. No matter who in the martial arts world you talk too: Taekwondo, karate, Jiu jitsu, boxing – they all know the dutch reputation – which is kind of odd, one would think they would take it more easy in Am*dam city, hehe 😉

Am*dam btw definetly still one of my favorite cities in Europe!  Only had a brief encounter with the city this time thou, as more important things were on the menu for this trip (read: Training and learning new stuff!!). Guys for some reason didn’t have the same feeling about the city. Tried talking to both Liam and Rich about the splendid architechture in Am*dam, but could just as well, has been talking about the Bridget Jones Diaries – didn’t really get any respond. Odd!

Anyway – back home and single girl for a while, its back on training and stuff… (work). Had a great training in Siam yesterday evening, and felt good enough to join Johnny De Limas morning box today. 1½ hour of boxing – really good, just to focus on the hands. I’ve noticed over the last couple of months, that my speed in the combos has slowed down. (If training in Amsterdam, I’m sure they would pick up, cause the combos are so crazy – and he (Lucien) wants them with speed). So being back in a straight boxing class felt very good and needed.
Did try out some combos, and it went surprisingly good.

Later today its the teaching marathon in Fitness.dk ABC! Looking forward to see all my superwomen and men again!

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Fitness.dk ABC, functionel strength training, Teaching, training

Tuesday jam

Great session in Fitness.dk ABC,  before my Amsterdam departure!
Two overbooked classes and the third nearly full. Nice way to say happy holiday.

First two classes – got to work hard with my class.

Lots of abs/ back and toning:

Squats
Lunges
Russian side twists
Saxon side bends
V-ups – superset with Knee-hugs
Ball excercise
Push up variations
Full contact twist

Boxing class: Overbooked!
So except for a little Ross warm up, no room for joining in. Class was good! Everyone kicked but*!!

This morning a small run/ jog with Pui Yee. Awesome start as always.. however I got up 2 min. before run-time. Had a total black out this morning, and dazed back into dream world. Luckyli got up, and we got out running!

Tonight is off for Amsterdam! Trip looks better and better – and hopefully I get to interview one of the biggest dutch names while I’m there – as well, as making an awesome article/ interview with Carbin – and learn some myself! And have fun with the everyone!
Actually feel a little lucky!

Yay! Dong!

Yay Dong! Banana girl - thats me

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