9 Days Post Surgery

At the moment I’m recovering exceptionally well. I’m living of prepared meals of basically protein, veggies & rice + 9 Recov Tablets spread out throughout the day. 

Last week I did isolation work at the gym on Tuesday, Wednesday, Friday & Saturday. Thursday I tackled the 1000 steps with my team mate Lee – struggled a little with the heart rate as it hasn’t gone that high since hospital… but I completed it & didn’t pull up sore! 
On Saturday I competed intervals on the death bike (AirDyne) & my stomach & body felt strong. 

Today I went to Hammerhouse Gym with my coach Kyle & his bestie (bodybuilder) Adam. 
We had a nice long bro sesh & I managed to knock out 75kg for 3 on the bench press without any pain, along with a lot of isolation upper body work & large sets of leg work. 

I’m feeling great! I think a mix of moving & being smart about what I do as well as the Recov is really helping me heal & I’m hoping I might be able to join in to week 4 of this comp I’m missing out on (That gives me another 2 working weeks to heal & get stronger). 

Watch this space… 🙂

Christine Envall Testimonial on Recov

Christine Envall Testimonial on Recov


“For me, the goal for training is always to improve on the previous workout… All with the aim of improving my physique. I still believe there is more I can improve, develop, grow, reshape… I have not reached my peak yet so I’m working to go forward not just keep what I have. 
 
So when I say I want to improve on my previous workout I don’t just mean increasing weights; while this would be a dream it’s not a reality after 25 years! Instead improvement comes in many forms; an extra rep or two on a set, stricter form on the last few reps, a more controlled movement, better mind muscle connection, less rest needed between sets, an entire extra exercise or simply getting to the end of the workout and still having a pump. 
Again while this is the goal, making this happen needs help… A lot is mental but a lot does come down to nutrition, meal timing & supplements. I’ve been around a long time and tried a lot of supplements and one product that’s had the most noticeable and immediate impact on improved workouts are the Recov Bipeptides from No Days Off. I felt these from the first day I used them. I first tried them at the start of my off season and here I did get a definite increase in strength. I had 20-30% increases in the top weights I could use on key exercises like DB chest press, shoulder press and bicep curls. This came after taking only 4 tablets about 2 hours prior to training. With those strength increase came noticeable size gains across my upper body and an amazing fullness.
I did experiment with dosage & timing of the Recov Bipeptides but I have found the 4 tablets before training is optimal for me. 
I took a break off them as I always like to cycle around supplements or even types of proteins & foods I eat.  I don’t like to get reliant on any ergogenic aid and I like variety in my diet and nutrient intake. 
So now getting close to my next show, at 6 weeks out, energy was definitely starting to fade during workouts, and achieving the goal of having improved workouts was not happening!
Time to get back on the Recov Bipeptides! BAMM! Immediate difference. Those 4 little tablets taken in the morning before my workouts… From the very first day improved stamina, gave me back some reps, muscle fullness, the feeling of being recovered between sets, good connection with the muscle and not the feeling the tendon is doing the work rather than the muscle. I feel great in fact, considering the stage of my contest prep. I really wasn’t expecting such a difference from going back to using this product and once again I’ve been impressed beyond expectations with the impact it has. I look full for my leanness and will decide closer to the show weather to cut off them or not. The Recov Bipeptides are a great training tool and don’t require any alterations to my nutrition plan which always includes International Protein ISO Cuts, Amino Recovery, Extreme Carbs & Protein Synergy 5″

Muay Thai: Fighter Traditions and Habits

There are a lot of interesting traditions associated with Muay Thai. Fighters also have their own habits and good luck routines.

Firstly, crossing the ropes. There are a few differences between fighting in Australia and Thailand, and this is one of them. Here, women are allowed to enter the ring over the ropes (if you go under or through the ropes, it’s considered bad luck) but in Thailand women have to go under the ropes.

You might have seen fighters wearing what looks like a headband. The mongkon is worn on your head, and has been blessed by a Buddhist monk (regardless of your religion). It’s a sacred headpiece, and if you’re from a traditional Muay Thai gym, everyone from your gym wears one before their fight: you wear it into the ring while performing ceremonial elements, and then when you return to your corner your trainer takes it off and places on the top of the corner for good luck.

Sometimes people have their own, but our gym shares one: we all wear it. Made up of rope, thread, or silk material the Mongkon can be any colour. Sometimes people have religious amulets and such hanging off them. Ours has a portion of each umbilical cord from our trainer’s children’s births strapped into the back of it. The Mongkon is not allowed to touch the ground – ever.

Muay Thai fighters wear the Mongkon while performing Wai Khru Ram Muay, a show of respect to your trainer, and each gym has its own variation (which means it contains clues about who trained the fighter). Sealing the ring is also important, but that part of the pre-fight tradition is often cut out when fights are televised. Before you fight, you walk to the left, keeping one hand touching the ropes at all times, touching each corner, till you reach your own again, and the ring is “sealed”.

In terms of prefight practices of my own, I always walk out to Marilyn Manson’s Beautiful People. Whenever I’ve changed it, I’ve lost. The four times I lost were the four times I changed my song, so I’m never changing my song again!

I always get my hair braided into cornrows. When you clinch or grapple, your opponent’s hands are rubbing over your head, either forwards or backwards, so it pulls a hair elastic out, or even a normal plait. You really need to have hair strapped down to your head basically, because it hurts when your hair gets pulled, and the guys in your corner can’t retie your ponytail. So not only does your hair look terrible, it gets in your way – there’s nothing worse than having it smeared across your face, and with liniment, it’s just gross.

The tighter it is stuck to your head, the better. A lot of the girls that fight actually do braid their hair, but I try to get mine with a different colour or design, to be different. So it’s in cornrows, but I get zigzags, or instead of braiding backward, it’s braided upward, and then I have one big one down the middle, like a mohawk. If I wear black shorts, I get black extensions braided through. With red shorts I had red in my hair, but that wasn’t good because I got cut, and they couldn’t tell where the cut was, because of the red braided through.

I always get a French polish for each fight as well. I get my toes done too, because the level of the ring is eye level for the VIP seats! And I always try and get cool shorts. At least if you get bashed, people say, oh well you had sick shorts – on tv they looked nice! I like my ankle straps to match my shorts, and I never fight in the same pair of shorts twice. If I win, the shorts hang in the cupboard; they’re never worn to training. (Yes, I have a designated shorts cupboard.) And if I lose in the shorts I wear them to training, to make me train harder, because putting shorts on that I’ve lost in reminds me that I never want to feel like that again.

Introducing Dennis Kohlruss Strongman

Introducing Dennis Kohlruss Strongman

My name is Dennis Kohlruss, I am 28 years old 194cm tall and my body-weight is around 165 kilos. I am born and raised in Germany, the name of my hometown is Rastatt. I am a professional strongman. in this little blog, I will tell you a little bit about my carrier, my you tube channel and my gym.

First it’s a pleasure for me to being a part of the NDO Team, for me its very imported to be around real athletes who do competitions and try to bring the best out of themselves in every situation in their life. Sorry my friends for my bad English, I only have my 4 years’ school English 🙂

Let’s talk about my carrier, I started strongman in 2012, I had my first national competition in Germany and got 6th place so I licked blood and became better and better BUT always with a plan in my head, grow slow but steady, listen to your body and don’t push it too far to fast! I did no power-lifting or other strength sports before, only a little bit (disco pumping) that’s a synonym in Germany for people who go to the gym without a plan or direction. building muscles for disco =). I was always interested in strength, even in my childhood. all my childhood Eros were strong guys, for example Popeye! one day an older man came to me at the gym and asked me “hey you want to try to do some squats and dead-lift?” I said yes and my first steps into a stronger future started, I struggled with a 70 kilo back squat and today I front squat 270 kilos. my advice to you guys! hard work beats everything! even talent! I became stronger and stronger in that average disco pumping gym and got kicked out because you can’t do heavy dead-lift cause the poor floor. believe me, gyms in Germany are horrible. so, I opened Ragnar with a couple of friends.

Now I am a pro-strongman I competed in giant live competition in Iceland and Sweden and always chase my plan to grow slow and steady, strength don’t come to you over night. real strength needs time, you can’t push it. I have many national record and titles now. German truck pull champion, Log lift champion, giant dumbbell champion. overhead strength is my biggest love in strongman.

My goals are to compete at the WSM and Arnold classic, I will work very hard for that and I must defend my title IHGF world stones of strength champion title held in Norway effort hotel. 

My YouTube channel is named RAGNAROK GYM. It’s a YouTube channel which contains no bullshit, it’s all about sport, technique, strength and competition of myself and close friends. the channel presents my gym, my gym is a fucked-up basement, I rent it out because you can’t train like a strongman in an average gym in Germany. I travel through whole Germany to buy all my equipment, you will see all the stuff in my video couple giant dumbbells, stones, logs, axle and many more stuff. it’s not an official gym, it’s more like an underground gym. I hope you will enjoy the clips on my channel 😉

I hope you like my first words on my first blog.

stay strong 
Dennis Kohlruss


European Championships in Review 2015

European Championships in Review 2015

Our 105+kg Weightlifter talks about his experience at the European Championships in 2015 where he achieved a personal best and placed fourth overall. The European Championships is a tested weightlifting competition held every year and is organised by the European Weightlifting Federation (EWF). There is about 38 countries in Europe that are invited to participate and has been held since 1896.
Due to English being Almir’s third language and aligning with our companies values, we have kept his blog as unedited as possible.

Almir Velagic Takes on the Europeans Championships 2015

“While I was warming up for my snatch, I was feeling really good which is why my first lift was 185kg. On my second lift I had 190kg which was my best lift at the weight that I had ever done both in training and in competitions. I was feeling really good at this stage and therefore on my third lift, I lifted one kilo more than my absolutely best of 192kg (making my third lift 193kg and hitting a personal best). That third lift came to the surprise of my team and myself and this lift placed me fourth in the snatch competition

The person who placed first snatched 202kg, the person who placed second snatched 201kg and the person who placed third snatched 200kg. The person who placed third at the this European Championships only lifted 1kg less than the person who placed third at the World Championships 2014 Almaty. The World championships generates a higher calibre of weightlifters.

Full of motivation I started warming up for the clean and jerk and I was feeling powerful. My last warm up attempt was 220kg and I started my competition weight at 225kg. I decided to add 7kg more on my second lift, however I missed the attempt at 232kg. We decided to move the weight to 233kg on my third attempt which also meant no one lifted before me. Normally you have 30 seconds to lift the move but I was only given 20 seconds and I was still in the warm up room. So I had to run to the main stage and didn’t even have time to chalk my hands. Even though I had more power in my pull, the bar slipped out of my hand because I had no chalk.

Overall, even with no medal and I placed fourth, I was happy with my competition and hitting a personal best on my snatch. I was also not far off placing first or second in the clean and jerk.
I know and feel that I have more power and I am sure I will hit a personal best in clean and jerk at the World Championships 2015″.

Kate Parker – How Do I Manage To Do It All?

Kate Parker – How Do I Manage To Do It All?

Mother, University research assistant and tutor, PhD student and Crossfit athlete.
I often get asked how I manage to “do it all” so I thought I would provide a little insight into how and why I do what I do, and really it all boils down to four key things.
1. Goals
From as young as I can remember, I have always been one to dream big and my one dream right from when I was a little girl was to one day be a “world champion”. I wasn’t quite sure what that would be in at the time, but I dreamt I would one day be the world’s best in whatever sport I was in. Since then, I have set myself goals in all of my athletic endeavours which at first, are usually seemingly beyond my reach. But it’s that very unattainableness that excites me and motivates me to always do my best and drives me to achieve more than before.
I have a list a thousand pages long, but my main goal for 2015 was to qualify for the Reebok Crossfit Games Regional competition (after placing 229th in 2014). For those who don’t do Crossfit, the Games are the pinnacle of the sport. The athletes who qualify to compete at the Games are the best in the World and the Regionals competition is where those top athletes are decided. Every year until 2015, 48 athletes qualified for Regionals. This year they changed those numbers and just 30 from Australia/New Zealand qualified for Regionals and I placed 43rd. A big letdown, but more on that later. So now, I have set a new goal for myself to not only qualify next year but to do so by placing within the top 10 in the region. Massive goal – but one that I’m determined, motivated and dedicated to achieve.
2. Dedication
This motivation I have to reach those aforementioned goals is what drives my dedication and continual effort day after day. As much as I’d love to be, I’m not lucky enough (?) to be one of the Rich Froning’s of Crossfit who are able to spend all day everyday working out and focusing solely on becoming the best athlete I can be. First and foremost, I’m a single mum. I’m also an employee at a large University where I work in research and teach into some undergraduate courses in exercise science. I’m also a student, on my way to completing my PhD researching adolescent activity behaviours.  So I try to spend my time wisely and focus on the task I’m working on at any given moment. When it’s time to work, time to study, time to train or time to be a mum I try my best to avoid distraction, focus and dedicate myself to doing exactly that. I have found that scheduling everything in and knowing what I need to get done each day has helped me to achieve this dedication and commitment to all of my priorities.
3. Realism
I admit that I have a lot of trouble dealing with “failure” and those that are close to me saw this first hand when I missed out on achieving my 2015 goal of qualifying for a Regional’s spot by such a small margin. After the initial let down, frustration and upset I did however, take a step back and am trying to remain realistic about what I can achieve given all the things I dedicate my life to. And hey, 43rd is a big jump from 229th the previous year and one that I am very proud of myself for (I’m just going to spend a lot more time rowing this year than last). It’s not always easy trying to keep up with everything, and for me that has shown in my lack of a social life and far less work (lower income) than would be ideal. Some things have to give. But in saying that, I have incredible parents who have been able to help me out in order for me to work so hard at achieving my goals which leads to number four.
4. Support network
My parents are such a massive support for me and have helped me through some rough times as well as been there to celebrate all the good times in my life. They have always supported me through all my athletic endeavours, they help me so selflessly with my beautiful son, have given me a roof over my head, and have helped me out of financial debt when necessary and without them I wouldn’t be able to work just part time and focus on my study and training as much as I do. Even though I don’t show them enough, I will be forever grateful.
I have an amazing best friend who has been there for me and supported me emotionally through so many milestones (both good and bad), who listens to me, has my back through whatever I choose to devote my time to and who also is possibly the only person who can talk sense into me when needed. He’s my rock.
I have awesome, knowledgeable and devoted coaches at Crossfit Box Hill. I have learnt everything I know about Crossfit from them and their continual support and dedication to helping me become the best athlete I can be is another major factor in why I am involved in this sport. They spend countless hours researching, trying and testing out methods of training that can help me in my training. For that, to give back to them, I want to achieve even more.
I also have some amazing support in my sponsors, Odin Sports (Crossfit Apparel) and No Days Off Supplements. Since trying out Recov Bipeptides, it has been my sole supplement and I couldn’t rate it highly enough. I have found a new level of energy I never thought possible, quicker than ever recovery times from heavy load training as well as better quality sleep and nice strong nails and hair (ladies!). An amazing product, and the reason I am lucky enough to be writing this post today.
So in short, how do I “do it all”?
A combination of a lot of hard work, a desire to succeed and some beautiful people.