muay thai, Sport, training

Muay thai at Fightworld

Yesterday I finally got to train with Kru Toy in Fightworld, Copenhagen. It was very good to see Nick and Kru Toy again and a pleasure to train with Kru Toy. Got my elbow game sharpenend and updated my defense.

Weather in Copenhagen reminds me of Ireland, so not missing that! 😉

Staying with Sana in Copenhagen has been wonderful, most lovin friend annonce could be so lucky to have. So am feelings blessed. I only have one night left, so am up for training and diner today, with another good friend. Oh Well, training is on my own, nothing changed there. Will be a good session in I think. Ross style, that way I won’t get to far behind.

Standard ABC, Teaching, training

Tuesday Jam ABC

Another Tuesday in

Toning Class
Abs and Back

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

dreaming, muay thai, strength training, training

Weekend update

Weekend update!

1 hour of muay thai:
3 x 3 minutes of shadow boxing
6 x 3 minutes bagwork
1 min break inbtw rounds

Finisher: 100 push up, 200 abs, bridge and stretch

Training felt good, and despite training on my own, I broke a sweat and got some combos down.

Expendables in the evening, with an old training inspiration/ friend – Anders Nedergaard. Had actually decided to stay in – was more or less sure that most of Copenhagen would be flooded, as it’s been raining non-stop all day. Surprisingly theater actually held people – all with raincoat, rubberducks and that rainy smile people who know the danish summer, smiles.

Expendables was pretty fun! Good action, nice lines – awesome cast!

@, Royal

1 x5 x 40K
1x 10x 30,5K
2x 4x 40,5 K
2x 4x 50,5 K
2x 4x 60,5 K
2x 4x 65.5 K
2x 4x 70,5 K

1x 10x 10,5K
4x 20,5K
4x 25,5K
4x 30,5K
2x 4x 35,5K

Bend over Row:
4x 4x 16K
4x 4x 18K

Pull Ups:
5 x 5 – 3 diff. style grip

Saxon Sidebends:
4x 10x 10K

Russian Twists:
5x 25x 5K

10 min run – stretch

Felt pretty good today. A little weak on the deadlift and run, but everything else was sort of good! Pull ups – is of course not pretty…but I’m doing them.

I made my fantastic, delicious, mouth-watering Cheesecake, and gonna eat it with Julie. I am however thinking of who else to invite – there’s way too much cheesecake for us!!

Countdown for Amsterdam: 3 nights of dreams

Btw. Speaking of dreams. I had the most vivid dreams lately. Remembered 3 this morning when I woke up, but the most significant and the one that left most wondering emotions was a scenery in a garden. In the end – or in a corner of the garden was this little scenario of old dead trees stumps, moss, weed and earth. On the dead tree logs/ stumps/ roots colourful beetles and other insects where climbing all over. The beetles was beautiful in their colours, not two was the same. And the more we looked, the more we saw. A huge beetle – the size of Nanna as a 1 month puppy came climbing out. It was metallic blue and black and had a huge body. A very awesome sight!

Funny image found on g'le

friends, training

Easy day

Was supposed to do the first two training a day session, and day started out fine! Went with Pui Yee to Valby to do a running session. 30 min – took it really easy like a jog – and got about 5K down. Nothing to be proud of, but as I thought I’d be training harder this evening, it felt like the right thing to do.

Finished of with some flexible drills Pui Yee is teaching me, and a back bridge. Went out for a nice brunch – but place turned out to be closed due to illness. So ended up another place – it was quite nice. I got pancakes with Nutella and strawberries. Just the right – getting ready for A*dam meal 😉 Hahaha

Pancakes, Nutella and strawberries... yum

Last training got cancelled and shi* came flying, so wasn’t that motivated after all and to top the evening off, it’s been raining for hours. Think the news even said something about flooding and stuff.
Can’t say I’m that surprised – life has been shitty today!

Standard ABC, friends, Teaching, training

Tuesday jam

Day two in my ‘preparing for Amsterdam’ regime consisted of mostly light training. Didn’t felt too bad this morning either, but know, that if I join the muay thai class tomorrow evening, I’ll likely be killed.

Tuesday jam:
Early morning jog/ run with my clever, pretty chinese friend Pui Yee. And she’s also a Practical Wing Chun wizard. Not a girl I ever wanna end up in a fight with…. unless we fight shoulder by shoulder. Then it would be an honour.

Evening – my three favorite classes in
First I was running 5 minutes late, so was kind of warm after sprinting on the ol’ grandmother bike through the city. Secondly had an awesome Toning class with lots of weighted lunges, saxon sidebends, russian sidetwists, walk over push ups finished up with wall squats, squat jumps and the infamous two-minute plank.

Abs n back class also rolled as usual business. Playing with the big balls, the V-up/ knee hug, one minute back and ab dedication and again finished of by three planks.

Boxing rolled a bit differently. Not so intense as usual, several new guys on the team, so a little more instruction and longer breaks. However everyone looked sweaty and tired when they walked out, so hopefully no one felt cheated – or they all were happy that the first day back from summer holiday was sort of easy peasy 😉

Boxing class ABC

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

Explosive strength ala Never Gymless style

Pew – day 4th in the new 50 day programme: explosive strength. So very hard!!

Drills performed super settet – 2 excercise paired up and performed 4 sets, before moving on to the next pair. About 45 sec rest btw. excercise.

Muscle Ups (4 sets, 8 reps)
Knee tucks (4 x 12)

Depth Plyometric push ups (4 x 8)
Lunge Jumps (4 x 12)

Clap Pull Ups (4 x 8)
Ankle hoops (4 x 20)

Finisher: Power overs 3x 20

First of all, I’m just starting out here, so my regime does not include muscle ups and clap pull ups. I tried to do just one muscle ups, but couldn’t pull through the second part of the excercise. course my companion did 😉

So my less impressing schedule had:
Muscle ups replaced with Pull Ups (4 x 5 – shifting btw under/ over grip)
Clap pull ups replaced with Pull Ups (4 x 5 – same, same)

Finisher: 1x 12, 1 x 14 and 1 x 16

In the book Ross explains that the muscle up is a tough excercise to master, and it might take a few weeks of practice. I’m not sure he didn’t mean a few months – or maybe never?? Also – right now, no idea on how to train the movement as I’m still struggling on pull ups performed as chin ups. But hey – maybe one day… 😉

Fight Club tonight!

muay thai, strength training, thaiboxing, training

38th day – celebrating with the class

Today was strength training – and even I’m getting more used to the Ross-way, it was actually a hard day for me. For some reason I feel more at home with the burpees and GPP’s – but it was nice for a change, to focus on more detailing, as the strength day isn’t on time schedule – and yeah, it was fun along with the hardship.

Before going into details, a little update on our Ross adventure the earlier days:
* 8 x 200 meter sprints
* 5 x 50 meter sprints
MONDAY – Density Day
* 2 DB Snatches pr arm (I did clean and press, due to wrist problems)
* 6 Burpees
– 10 minutes-
* Sledgehammer Swings (No sledgehammer, so did woodchopper & medicine ball slams)
– 10 minutes-
* Heavy work on sandbag
– 5 minute-

Liam training in Siam

MONDAY Evening:
Muay thai class with Tony Pettas at Siam Muay Thai (No sparring, but good padwork. Liam took me for a trip to hell in 3 x 3minute – very good pace and combos.And ofcourse, you always give a little extra, when its your superman of a boyfriend who’s holding the pads. Only not so fancy thing: he held the pads awkwardly for my kicks, and I never got around to find the right position to get the kicks in.)

Tony Pettas - bagwork

* 3 DB Clean & Press (4 sets, 3 reps)
* Sandbag Shouldering (4 sets, 8 reps)
* DB Step Ups/ RDL’s (4 sets, 6 Step Up/ 8 RDL)
* Weighted Pull ups/ Dips (4 sets, pull-ups 5/ Dips 10)
Finisher: Sandbag carry (did 6 rounds in Falkoner,

Core 5 together with my afternoon classes in, ABC:
* 5 Leg raises with count of 10 sec, legs horizontal to the floor
* Deadlift twist x 6 pr side (Done with KB)
* Supermans x 15
* DB Twists x 8 pr side (KB)
3 sets for 1st class – then finished off with:
* 3 x Wall squats (1 minute hold)
* 3 x 10 Jump Squats
2 minute Plank
Second class:
* 5 Leg raises with count of 10 sec, legs horizontal to the floor
* Deadlift twist x 6 pr side (Done with KB)
* Supermans x 15
* DB Twists x 8 pr side (KB)
2 sets – including lots of work on the ball – Finished off by:
2 minute plank, 2 x 1 minute side plank
Third Class – Boxing Fitness
For the warm up:
* GPP 3 – Just 3 sets

A very productive training day, now I just need finish off my article from the Tiger Temple, then it has been a very productive day all together. Strength workout 7 was hard – but on my palms and the muscles along the spine – specially the area between the shoulder blades, which are normally hard to hit. The Romanian deadlift ( 16 kg each hand) and the dips took well care of that. My other weights for today: Step Ups (14 kg each hand), Clean & Press (10 & 12 kg), Sandbag (not sure – 25/ 35 kg). No extra weight for pull-ups and dips. Unfortunately my pull ups aren’t really good yet – but for the past 3 sessions, where pull ups are included, I’ve been able to do them, without support weight – just hanging in free air. When I get it right, I’ll see to give Liam the camera.

Liam and Steffan on the pads in Siam

Liam did excellent on the strength day. I suspect he soon runs out of DB’s in In their eager to get the bodybuilders out, and the families into the gyms, they removed all dumbbells weighing over 36 kg. (Stupid! Stupid!) And Liam’s already throwing around 36 kg on this heavy strength day.

PS. I was really happy they had 3 sizes of sandbags at Falkoner. Liam was throwing around a 50/ 60 kg bag.