Sport, training

Give me muscles

Training to get the lost back! Been out and away from heavy weight training all summer. Am back now with a bad elbow and injured wrist. It’s not gonna keep me from finding my lost form, however – I’m being careful.

Tuesday: Birth of the FighterGirls Club (my big passion), followed by a class in Mayfield
Before FighterGirls, I walked around in the city handing out (strategically) flyers for the Club to the ladies of Cork. I truly hope some of the women I met, will jump at the chance and give it a go.
Last night was a great class because it was all me – I look forward for Tomorrow

Wednesday: Morning with very light strength training (or re-gaining my muscles slowly)
15 min skipping (warm up)

Warm up set:
10x 20kg DL
10x 20kg Good mornings

Weight set:
5x5x 50kg DL
1x 5x 20kg Goodmornings
4x 5x 25kg Goodmornings

BoR – DB
5x5x 17.5kg – Noticed: Didn’t feel it in my core, so arms are still packing a bit of power (Yay!)

Saxon Sidebends @6kg
5x 20x 6kg

Pull Ups/ Chin Ups
5, 3, 4

In the end a little fooling with the speed ball. Been ages since I’ve played with that one, so was pretty shit 😦  (haha)

In total: I’m pretty satisfied. Kept weights light and easy as to not irritate elbow and wrist, and still managed to work up a bit of a sweat. So hopefully this is the first step in claiming muscles back.

Olympic weightlifting tonight!

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Sport, training

Yes! I can stand

Yesterday I finally got my first surf lesson down at Inchydoney beach. And what a treat! Great waves (at least for a beginner) were rolling in on the beach, and after a few ‘body boarding’  and ‘paddling’ trips, our instructor showed us how to get up on the board – and so I did! (For a few seconds 😉 )

Surfing was a lot of fun! Felt like a child again, rolling around in the water, getting up on the board – trying to get balance, and catch the right wave. It was – however also a bit of a work out: The board does get heavy, running/ walking in water (against the current) and of course the ‘jumping on – falling off’ board makes this a fun – yet hard session. I see why surfers are so lean 😀

Only thing I can think of mentioning for newbies, except for try it is: Get a wet suit that you’re size, unless you want to end up looking like a little fat black turtle like me. (See photo for details)

Wednesday also had:

8K in the hills
2 hours of Surfing (Guess 1.45 of practical time)
1 hour of Thaiboxing (Think I died at least once during training!)

Today:
Internet and coffee! (Might go for a run later)

Carrying my yellow shield

 

And some good news for my Womens Fitness Ladies:
I’ll teaching the Kettlebell and Ab Attack class next tuesday (august 7th) – so get your ‘Bells’ on and let’s get rocking! Looking forward to see you again!

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Sport, training

First half marathon

This sunday I ran my first half marathon. It came about when I texted my boss on saturday to ask about payment for my classes at Womens Fitness  (turns out, I’m getting little less, than I thought 😦 but that’s another story). Anyway my boss last text was that he might be doing the bay run half marathon the next day, so he wasn’t sure how ‘good’ his weekend would be.

I told Liam about the text, making a joke about not having a good weekend after doing 21.3k. Liam started saying, that I should enter the race and even told our neighbour that I would do it. So I kind of had to do it and since I had planned to do a run in the hills of Clonakilty, I thought, I might try the Bay Run.

The goal was first of all to enter and finish. Just like a fight: Enter the ring and stay in there, no matter to the end of the fight. Here just – keep moving until crossing the finish line. Second goal was to keep time around 2 hours.

I’d finished in 1.42.35 – official time has it 1 minute later. (Not sure why).

In the gym, I did 21.3K in 1.42 something, but its different from running outside with the wind and the hills. The course can be viewed here: Bayrun half marathon course
It was a hard course with quite a few hills and I think, I ran a total of about 3K with my eyes closed. Was just so exhausted, that it felt easier to keep them closed.

Next step will be to find out how to reduce my time on the long distances. From research online, I’d take it, one way will be to increase the weekly mileage and I’m also thinking of implementing a sprint day a week.

Rest of weekend was:
Saturday – Nothing
Sunday – Half Marathon
Monday – 100 squats
Tuesday – Just finished my morning boxercise class, will do a small recovery run and  have two classes at K2C tonight.

Start field for the Bayrun half marathon 2012. I’m in the left corner, in 16th row.. or something 😉

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Sport, Teaching, training

It’s official – stubborn’s not always for the best!

Yesterday, while I was ‘celebrating’ my way back into training (and eating a bit healthier) again, I pushed myself into finishing a 10 miles run. (16K for my danish readers *S*).

During the course, I felt great up until around 12.5K, where I started to feel a pain behind my knee. It simply felt, like the band that makes it possible to stretch, suddenly shortened. But am sometimes to stubborn for my own good, so I kept pushing it. Taking breaks, when it hurt too much and started back up running again. Cause – dam*ed if I wanted to walk the last kilometers.

Paying for my stubbornness today. Left knee is wacked! Couldn’t walk fast, bike or use the xtrainer. In short: Bad, bad gym day!
Did get some core work out:
* 50 Russians w 5kg
* 25 ½ TGU with 10kg
* 25 Back raises
* 25 Leg raises
* 25 Reverse Curls
* 2x 25 Side curls

Hoping to be back running in less than a week, but gotta take it easy for the next few days. Which is not easy, when doing classes.

K2C Boxercise class was a reality today, and a good one. Had lots of fun with the girls, women and ladies presents, and they pushed through and I think, they had a blast as well. Also – very neat to use sandbags. Happy boxing!

 

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40 day Lent challenge, Sport, training

100 burpees challenge day

– 2nd day of Lent

Had originally planned to do it yesterday on the first day of Lent, but with 13 hours on the run, I just had to be realistic and do something else. (Yes, I had my first (and succesful) attempt at taming the 16kg KB!)

So today was the day: 100 burpees challenge: How fast can I do it?

Burpees! I aways try to make mine with a little push up on the floor.

The challenge and I actually met before. Around two years ago, after Liam and I did the Ross 50 day challenge, we came across the 100 burpees challenge and decided to try it out. Have to be said – thou no excuse – but I was 2 years younger, 2 – 3 kg lighter and was fit!! Thaiboxing 3 – 4 days a week + Ross = super fit!

My first meet and greet with the 100 burpees was around: 6.23  and Liam of course faster than me!!

Today given the circumstances (no Ross, no muay thai – just running and weightlifting), I aimed for a time below 7 min.

My time for 100 burpees challenge was 6.40!
Not a great time, but happy I survived and did it without puking!

After the first 50, I took a break. Desperately trying to catch my breath and convince my aching legs, that I had to continue.
Next break came after 75 and it was around here, I forgot all about doing them on time. From here it was merely a question of finishing and not quitting. So I took a break again on 90.  Afterwards of course, I feel like, I could have pushed through the last 25 and avoided that last break. So both disappointed and happy with my effort. In 38 days things should get better 😉

Minutes after the 100 Burpees challenge it was time for a little normal training:

4.1k – first 3 min walking, as I wasn’t sure my legs could hold me up. Last 500m was at 15kph. (In btw time was 12-14)

Squats
2x 5x 20kg
2x 5x 40kg
-Superset with 3x 5 pull ups)

Bench
2x 5x 20kg
2x 5x 30kg
4x 40kg

Hamstrings
3 x20 – they almost made me cry today
Pull Ups
5

Abs
Stretch
Little crying 😉

Not sure what to do for my challenges the coming days, but gotta work on something good. We’re off to Dublin tomorrow for Liam’s weightlifting competition! Class! So have to be something….. Ross like. My good, earnest old friend, I guess we meet again!

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Sport

Running craze

So I might have done something stupid today. As with so many other things, truth will show itself later. Either tonight, or later this week.

It might not sound like a biggie for runners, but for me – its kind of big deal. First time in 2½ years: I ran for an hour just before noon. With an ok pace – not super fast, but I’m satisfied with my effort – about 13  km, including two sort breaks, walk and sprint in between keeping an ok pace.

This in itself, is not that stupid. But with my weightlifting competition saturday and thaiboxing tonight, it might prove to be a bit of a mistake. Oh well, you live and learn. I don’t have any high expectations for my lifts on saturday. How can I? Haven’t trained properly since before christmas, so just doing it for fun and see where I am after a month of slacking with the weights.

Thaiboxing tonight, however – that can be a problem!! Especially if we have to kick too much (I could have sworn, there is no such thing), but I have no idea, how my leg will feel tonight.
A peculiar thing I did notice however, my upperarms started to soar a bit after the run. Which I found a bit surprising, as I would have expected to legs to cave in. Lucky I’m still standing.

Now it’s time to relax until tonight!

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Fight club, K-1, muay thai, strength training, training

Mix it day

Great day today!

‘Morning’ session:
15 min running (stupid machine wouldn’t let me see distance only time)

Little play with snatch and Clean & Jerk, with a 20K barbell

Then of to the good ol’ stuff:
Deadlift
1x 10x 30K
2x 5x 40K
2x 5x 50K
2x 5x 60K

Full Contact twist
1x 10x +5K
5x 10x 10K

Evening:
1½ hour muay thai in Siam with Clemme as coach. Really nice combos – even did a ‘dutch man’. Very cool – and about 20/ 25 min sparring. Also really nice!

 

Also saw a really good friend today. Made me so happy to talk to – and so nice to be supported in being me!! Just a very good day! Tomorrow will be a really good day aswell: Fight Club finally airing the big boys! K-1 Grand Prix – Final 8 – 2010!!

 

K-1 2010

 

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muay thai, training

I know where all the smokers went

They’re standing on my running route – so not only I get to breathe ice-cold air, I get it with a harsh after taste of cigarettes… eeiiiw!!
Its been about a week or so since my last outdoor run, so tonight was the evening to get the sneakers and hat on – and get outside. It’s -3 outside and its freezing cold. My nose felt like it was about to break of the first 7 minutes, but from there it got warm, thighs and butt (and fingers) however never got that warm sensation.

About 23min out for a 5K – in snow and ice – not bad for an evening ice-run.

Also today: Muay thai with Kru Toy in Butchers Lab
Pretty cool training – did spend a lot of time with a newbie, but she was ok. Pretty strong Cross Fit/ Wing Chun girl too – so it wasn’t so bad, and fortunately, not like some of the newbs you come across, that just pushes – and can’t control what they’re doing – and hence injure you – or themselves.

Also got a nice round of sparring with Dennis – an old-time student of Kru Toy. Really nice to let go a little and spare on a 80% level. Felt great! But haven’t forgotten yesterday. Have to pick up Ross again! 😉

 

BKK 2010: Great evening celebrating Saenchais win over Petchuboom. Saenchai Sor Kingstarr, Kru Toy & me

 

 

 

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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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Fight event, friends, muay thai, strength training, thaiboxing, training

Return to the blog

On a lazy snow filled sunday, not much else to do than catch up on whats been a trusted training and travelling diary: My blog.

Malik and me at the afterparty (and Maliks victory)

Last weekend was awesome! Did Rumble of the Kings for Canal 2+ Sporten in Stockholm. Same time I got to do commentary my first two MMA matches! Big fun!! And big men!! Got my pic taken with Bob Sapp, haha. Its like – you kind of have to.. now he was there.
Too bad however he lost his heart in fighting. So obvious its just business for him now. But have to give him – he’s entertaining and know exactly what the media wants!

The wonderful Sana and I

Mr Sapp & me

Mr Sapp & me

Also got to hang with my wonderful friend Sana. One of the strong, fine women I know. She was brilliant company – just too bad we didn’t get access pass for her aswell. Then we could have get lost in the arena together.
– And got to meet up with peeps: Nathalie, Johan, Malik and Peyman! So fu**** great!! Haven’t seen these guys for about 2 years. Too bad Ole was injured.. would have loved to meet him too.

Was a little disappointed about commentating from a small booth, as I had been running around to find a proper ringside dress.. however.. it was quite relaxing and un-stressfull. Just hope next time it be different.
After the show we went to the hotel – and from there to afterparty! Got to practise my moves with Johan. Sana wasn’t feeling the rhythm unfortunately – but that’s how it is sometimes.

And yesterday I got even more practice: Julefrokost with Fitness.dk. Every dane know what I’m talking about reg. Julefrokost. And it was exactly like that! Freakin’ Awesome Julefrokost.
Just what I needed after a month of…. bs! Sat with ABC crew – and they were just a happy bunch – and luckily a dancing bunch!! And.. a shout to all the dancing fitnisser I danced with.. You guys rock!

But in short: Weather changed for snow. I’m in Copenhagen – and I picked up training again this past monday. Life is returning to normal, and I’m launching  my long-term project within these next few weeks – and hopefully also got a new connection in Sweden that might turn out to be AWESOME!!
A lot of new prospects, projects and ideas are floating – and it’s just about working for the moment and grabbing it.

More of this later as the news hopefully will start to tick in.

To pick it up again: A slow recap of my training week. This time including a PR in pull ups!

Monday: Siam (muay thai)
Tueday: Mikenta w/ my friend Pernille. (muay thai), Fitness.dk (teaching classes – YAY!!)
Wednesday: Siam (muay thai)
Thursday: Weight training Fitness.dk w/ Katja, Butchers Lab w/ Kru Toy (muay thai)
Friday: Off day
Saturday: Run 6K + Pull Ups PR
Sunday: … snowed in 😉

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