Saturday Krav, Bo Staff, and Muay Thai…Exhaustion, Full TBA 17 count, and Minnesota Shuffle.

3.5 hours of martial arts training. With D.O.M.S set in from my weight lifting workout yesterday. I woke up to my daughter asking about a math problem, and my legs screaming at me about my workout yesterday. We rolled out of bed and grabbed breakfast.

Krav

I started my training with Krav. We worked on striking, different striking patterns. Jab, cross, hook, uppercut. Jab, jab, cross, hook. Jab, cross, hook left side, hook right side. I even was able to show a lady in my class some the Thai parries to knee, elbow or clench entries. I also was able to show her the Thai scoop to knee, arm lock, and elbow or clench entries. That was fun and a great warm up.

Bo Staff – swinging from the hip

In bo staff class, we warmed up with a double hand swing of bo staff. We then worked on the 17 strikes to the body. I was able to help the new people with the 17 strikes. I was so surprised at how well I remembered the 17 count with the staff. You can see the strike positions on the paper doll I made bellow.

We then worked on upper strike, low strike, low strike, upper strike. We had some new people that came from another gym and we were able to work with them. They had not had a chance to train with bo staves and had a great time. We worked on controlling the center line again, and swinging from the hip.

Muay Thai – Exhaustion

We start Muay Thai, and at this point I have been training for 2 hours, and am going into my third hour. I am feeling the exhaustion set in. But I pull up my big girl pants and push on. Let me just say this was one of the most exhausting training sessions we had, but it was fantastic.

Kru Kristen wanted to work on and finish up the TBA (Thai Boxing Association) Thai 17 count.

Muay Thai 17 – this is the full 17

  1. Lead Teep
  2. Lead Torso Kick, for me Left Roundhouse Kick
  3. Cross
  4. Hook
  5. Upward Rear Knee, or Right Upward knee for me
  6. Lead Horizontal Elbow or Left Horizontal Elbow
  7. Downward Diagonal Rear Elbow or Right Downward Diagonal Elbow
  8. Parry Cross – (does not count as a step)
  9. Upward Rear Knee or Upward Right Knee for me
  10. Rear kick or Right Roundhouse Kick
  11. Hook
  12. Cross
  13. Lead torso kick, or Left round house kick for me
  14. Rear knee
  15. Rear torso kick, or right round house kick for me
  16. Hook
  17. Cross
  18. Clench, 6 skip knees, swing out/off balance partner, then double kick.

Oh my goodness, we worked on the 17 count for an hour with our partners. I am so tired at this point.

So to give you a little glimpse into how we train. Kru Kristen will show us the first 5 count of the Thai 17. We will practice it with our partners holding pads for a 3 minute round. After that round she will tell us to do 25 skip knees of one of the three kinds. Then we switch the pads and hold pads for our partners. Let them practice that same 5 count for 3 minute rounds. Then they have to do the skip knees. Kru Kristen will demonstrate the next set 5 or 6 steps/strikes of the Thai 17. We will then lather rinse and repeat, till we learn all of the 17 count.

The last round we did, she had us do the Minnesota Shuffle. What is the Minnesota Shuffle you ask? Well let me tell you. It is hell when you have been working so hard for hours ahead. I have a love hate relationship with it. It is fantastic for cardio, and training, but hurt so much when you are tired.

How do you do the Minnesota Shuffle you ask? You have to do “machine gun kicks” or rapid kicks. These kicks are not meant to be hard, but to be quick. Your feeder chooses a side and says 1, you do one kick. Then they say 2, and you do 2 kicks rapidly. Lather, rinse and repeat up to 5 kicks. Then you have to do 25 skip knees, and then wait for it… 1 to 5 kicks on the other side. I love, and I hate these. Today I was so happy to get through it not be supper gassed, but I was/am exhausted. That means my cardio is getting more awesome.

Then after that, she split us upper class men/higher armband students out and had us sparring. She said, “no one will be hitting hard now in sparring cause we are so tired.” She tired us out, and then threw us in to a ring and told us to spar. Which sounds bad, but I think the goal is to replicate the ring environment, when the adrenaline dumps, you revert back to your basic skills. Also, when you are that tired you are forced to focus on technique. There is certainly a method to her madness, and I love it.

I love leaving a class feeling this exhausted, because I worked so hard. I love the feeling of accomplishment when I push my body further. Even if I hate the recovery for the next few days. =) I know I am working to improve myself.

If you have read this far, wow. I have been really wordy, but had to get a lot of information in from my three and a half hours. Thank you for reading. I hope you have a great holiday weekend if you celebrate Easter/Passover, or just a great weekend in general.

Advertisements

Thursday Muay Thai, and Kali…Thai 17 count/Clench Sparring, Figure 8 family, Kilap Lightening

2 hours of Muay Thai and Kali. We worked on new things and I got a great day of training in. Clench work will tire you out faster than anything. I am bushed.

Muay Thai – Thai 17 count/Clench Sparring

In Muay Thai today we worked more on the 17 count drill, we added hook, cross, right cross, right leaning knee, to right kick again. I believe I got that right. If I have to fix it I will. =)

Muay Thai 17 – the 15 we did so far:

  1. Lead Teep
  2. Lead Torso Kick, for me Left Roundhouse Kick
  3. Cross
  4. Hook
  5. Upward Rear Knee, or Right Upward knee for me
  6. Lead Horizontal Elbow or Left Horizontal Elbow
  7. Downward Diagonal Rear Elbow or Right Downward Diagonal Elbow
  8. Parry Cross
  9. Upward Rear Knee or Upward Right Knee for me
  10. Rear kick or Right Roundhouse Kick
  11. Hook
  12. Cross
  13. Rear torso kick, or right round house kick for me
  14. Rear knee
  15. Rear torso kick, or right round house kick for me

In Muay Thai we continued with clench sparring. Kru Kristen said students of all levels can work on that together today. The thing with clench sparring, or grappling, is it will sap your energy. You are trying to fight another persons grappling to keep them from off balancing you, and kneeing you, and getting a better clench on you.

I got to work with very tall people, and I worked on underhook clench, controlling the elbows above my head clench, and also bicep control clench. I need to remember to relax and just let my body framing do the work. When you fight it and try to muscle it you gass yourself faster. My instinct is to muscle it cause I am so much shorter than everyone else. After clench sparring, where everyone is drenched in sweat and dying of exhaustion we stayed for an awesome Kali class.

Kali – Figure 8 Family Flow Drill, Kilap Lightening (I might have kilap mispelled, but can’t find a comparable work on the internet so it will stay this way till I can ask Kru Krysta)

We worked on the figure 8 family flow drills. Where we started up high to hit the head then come back up to hit the ribs in a figure 8. We then followed up with an abecedario where we hit the knee then the head again with a #14 strike. We moved to mid area, or standard doing the same thing, aiming for the ribs and then, then knee strike, and head strike, then we worked on the lower range, aiming for the knees. All figure 8’s, and flowing so we get motion of how you want to move through the person.

Kilap Lightening was the next. It is also called tres personas ( father, son, and holy ghost), this is where you witik your opponents head, then come back with a forehand strike to 14, then you do a power shot down to crack open the head.

I made a video of us doing these things.

The next skill we learned was the half T and full T flow drills. This drill is called this cause you are attacking the head of your opponent, then leaning down to attack their feet, pulling up to hit what you can on the up and then attacking the head again.

I recorded a video of us practicing this drill as well.

And last, I was going through and trying to remember where the shots in the figure 8 flow drill were supposed to land. Because understanding where on the body the blows were supposed to hit, is a crucial part of Kali. This informs your swings and lets you see where you need to hit, how to twist your body, hand and feet placement.

It is really late here, and I have a early morning wake up. So I am going to end it here. Thanks for reading, and have a great rest of your week.

Tuesday Muay Thai, and Kali…1 hit landed in every 4 count is good, JKD Flow

2.5 hours of Muay Thai and Kali. I am bushed, but so very pleased. We got to learn new things, and you will get to see me mess up the new drills. Woot! But my hope is to get better over time. Also D.O.M.S. (Delayed Onset Muscle Soreness) set in early today. At about 11 am I noticed my hamstrings and glutes hurt when I tried to squat down onto the floor. Woo Hoo Ouch!… that is how you know you did a good workout yesterday.

Muay Thai – 1 hit in every 4 count landed is good

In Muay Thai, we were working on a new drill combo. We were learning the Muay Thai 17 count. Squee! A new count to learn. What that means is I am shit at it, till I learn it all the way, and have done it at least 1000 times. But it is a new drill yay!

Muay Thai 17 – the 10 we did so far:

  1. Lead Teep
  2. Lead Torso Kick, for me Left Roundhouse Kick
  3. Cross
  4. Hook
  5. Upward Rear Knee, or Right Upward knee for me
  6. Lead Horizontal Elbow or Left Horizontal Elbow
  7. Downward Diagonal Rear Elbow or Right Downward Diagonal Elbow
  8. Parry Cross
  9. Upward Rear Knee or Upward Right Knee for me
  10. Rear kick or Right Roundhouse Kick

Here is a video of me practicing. I am exhausted at this point, and have been through 2 hours of class today right before it. I am sapped.

After this drill, we broke off the people with yellow armbands and above, and we got to spar each other. I am loving sparring more. I just feel ignorant when doing it. Like I should block everything, and I should hit everything but that is not realistic. Kru Kristen says, “if you get 1 hit to land in for every 4 count you throw at your opponent, then you are doing well.” You are not going to get every hit in. That is the way of things. She also said there is a difference in hitting your opponent in sparring with intent verses with power. You don’t have to hit hard, and you should not. You are not trying to destroy your training partners. However, you should bring intent to the ring. You should honestly try to hit your partners. It does not do you or them any good if you are afraid to hit them, or don’t want to hit them. You can’t train well if you do that.

So I am excited to keep sparring and to keep learning new things. I have a bruise on my left shin from shielding/blocking a kick. We were using shin guards. I can imagine how much damage my shin would have taken if I had not had the shin guards on.

Kali – JKD Flow Drills

We got to work on some really fun flow drills. When I started doing it well, and stop thinking about it, the drill did flow well. I got a great compliment from Kru Krysta about the fact that I was doing it well. =) However, if you stop to think about what you are doing, it will mess you up. It messes me up all the time. I have to trust my body and let it do what it needs to do.

I have them written down in Chinese and in English. I will link the Chinese words to my glossary I have started. Trying to keep this straight without that reference page was getting harder, and harder. I also filmed my doing them… I can’t wait till I flow better with these.

First drill:

Feint high punch, Ping choy, gua choy, lop sao, gua choy, cross, hook, cross, nao tek

Feint high punch, horizontal fist body shot, back Fist, grabbing hand and strike, back fist, cross, hook, cross, pendulum kick

Second Drill:

Feint high punch, Ping choy, gua choy, pak sao, da, lop sao, gua choi, cross, hook, nao tek

Feint high punch, horizontal fist body shot, back fist, slapping hand, strike, grabbing hand, back fist, cross, hook, pendulum kick

These drills are a lot of fun. We were both pretty tired from sparring and Muay Thai class. But I love these drills and plan on shadow boxing them, and trying to make my flow much more flowing.

That is all for me tonight. It is late and I have a 5 am wake up tomorrow. Thanks for reading. I hope you have a fantastic week.

Weight lifting workout for the week of 4/15/2019… Making yourself workout

38 minute workout. I am sure you all have had one of those days where lethargy is tugging really hard at you. That was my day. I had to build up the will power to get my go-er going. But today I did my workout, even though I just wanted a nap or to just goof off. Enough chattering here it is.

Workout: 38 minutes

15 minute HIIT run.

  1. 2 minute warm up
  2. 1 minute run at fast pace
  3. 1 minute run at regular pace (active recovery)
  4. 1 minute run at fast pace
  5. 1 minute run at regular pace (active recovery)
  6. 1 minute walk (dead tired at this point)
  7. 1 minute run a regular pace (not recovering but resetting to do last half of run)
  8. 1 minute run at fast pace
  9. 1 minute run at regular pace (active recovery)
  10. 1 minute run at fast pace
  11. 1 minute run at regular pace (active recovery)
  12. 3 minute cool down

23 minute Weight lifting done in a super set. (super set, means do two exercise reps back to back, with a small 30 second rest between next two sets of reps)

(note: the weights are for my information, do the weights you can comfortably do, and can do the forms correctly with.)

  1. Squat to shoulder press with dumbbell (20 lbs each shoulder for 40 lbs total) reps – 10, 10, 10
  2. Bulgarian Split Squats reps – 12, 12, 12
  3. Reverse Lunge with dumbbell bicep curl (10 lbs each arm for 20 lbs total) (note: each set of two lunges right and left equals 1 rep) reps 10, 10, 10
  4. Burpees with knee to elbow reps – 8, 8, 8

So that is it. Since I did not want to do a workout today. I wanted to do a quick one. I did a super set, and I made myself do burpees. While they are not the most fun thing to do, they are very effective. Want quick workouts you have to work it hard for the time you are doing it. That will teach me to want to slack off.

Unless I have a serious medical reason not to do a workout, I try to make sure to stick to my schedule. Just not wanting to do a workout is not good enough reason for me.

Thanks for reading. Have a great day, and now I must go to work.

Healthy Dinner…Easy Chicken Salad With a Balsamic Honey dressing for a tired mom


Ever have one of those days were dinner time just sneaks up on you? Yeah, me too. Today was one of those days. I have had a great day so far, and bam woah its almost dinner time. So I decided to make a chicken salad. But I made it easy on myself.

I bought a rotisserie chicken. I bought pre-washed salad greens mix, and I chopped up some veggies. I made home made croutons, and the salad dressing. But other than that, I just assembled the salad and served. I am lucky… no I trained my kids to eat well early on… lucky is not the right word. From an early age, I asked my kids to try everything, and was ok if they did not like something the first time. I told them that its okay to not like it, but keep trying it, you may find you like it later. My kids will gladly eat a salad for dinner with no complaints what so ever. I find that kids are more willing to eat things that they see you eating. They are naturally curious about things and so will try things as well. This makes making dinner easier on me.

The croutons are easy to make. Just cut up some bread from a bakery that you like. This is a rosemary olive oil bread. I cut into cubes. I then placed on a baking tray drizzled with olive oil sprinkled salt and a little paprika. Then I placed them under the broiler and let them toast, turning them once.

The croutons are optional obviously. However, I thought it would give the salad a good crunch, and give us some carbs we would need.

Recipe: Easy Chicken Salad With a Balsamic Honey dressing

Ingredients:

  1. Mixed greens
  2. Rotisserie chicken
  3. Cherry Tomatoes
  4. Green onions
  5. Cucumbers
  6. Baby Portabella Mushrooms
  7. Bread cut into cubes
  8. Salt
  9. pepper
  10. paprika
  11. 2 tbs balsamic vinegar
  12. 1 tbs honey
  13. 1 tbs olive oil

Directions:

  1. Cut veggies as you would like to have them in your salad. (e.g. slice the cucumbers, quarter the tomatoes, slice onions, slice mushrooms) place a bed of lettuce on the plate, add the veggies, and then portion out the chicken.
  2. Croutons: cube bread, turn oven on to broil, drizzle bread with olive oil, season with a pinch of salt, and some paprika. Toast on one side a few minutes, then flip bread cubes and toast on the other side.
  3. Dressing: Mix together in a measuring jug, 1 tbs olive oil, 2 tbs of basalmic vinegar, 1 tbs of honey, pinch of salt and cracked pepper to taste. Mix together all ingredients, and drizzle about 1 tbs over salad. 1 tbs of dressing is about 42 oz. = 48 calories, and 3.5 g Fat

Calroies/Stats for this is for one serving of salad:

  1. 73 g spring mix greens
  2. 42 g sliced cucumbers
  3. 32 g cherry tomato
  4. 42 g mushrooms
  5. 130 g rotisserie chicken
  6. 42 oz or 1 tbs of dressing
  7. 33 g croutons

Calories 441, Fat 12.9 g, Fiber 1.7 g, Carbs 35.2 g, Sodium 998 mg, Protein 37.2 g

Eating well can be easy. I find that people think that to eat well you have to make it complicated. That is just not the case. Sometimes a simple salad is the way to go. If you are a busy mom, and dinner time sneaks up on you. Try making this.

Saturday Bo Staff, and Muay Thai…Swing from the hip, Speed vs Power

2.5 hours of Bo Staff Training and Muay Thai. I had a late night at work last night, so lets see if I can remember everything we did today. I made a diagram today! I write my blogs up after my training, sometimes right away and some times hours after. The time I write it up depends on what my schedule looks like. So inevitably I forget parts of training, but here is what I remember. The highlights if you will.

Bo Staff Class – Swing from the hip

(note: The numbering system for these strikes sometimes differ depending on your Goru. Each gym may follow a different Goru, but the targets are the same regardless of the numbers. )

For this class we worked on 17 count again. With staves we have to slide our hands along the staff when we change which side we are holding from. But we do not have to change all the time. Just when we are swinging from the hip. When we are striking with a 1 or 2 blow, we just keep our hands where we had them. When we work on 3 or 4 strike you have to slide your hand down the staff and use your hip and foot work to push through your opponent. So I have a lot to work on. I made a diagram of the 17 count strikes, because its helpful to me, and easier to explain with a picture I think.

We worked on controlling the center line with staves. Where we meet the force of a #6 thrusting strike, and move it off center line. Then follow the staff up with ours to complete thrusting strike ourselves, either to abdomen or face. Our instructor wanted us to work on controlling the center line because a person may swing wildly but if you can get in close and control the center line. It is hard to deflect. So learning how to deflect thrusting blows, and also how to give them is a huge tool in our tool box.

Muay Thai striking class – Speed vs Power

So lately I have been working on power in my kicks and knees. But there are different reasons to work on speed. We are told often that when we relax and let the kick happen instead of forcing it. We will kick far harder.

It is hard and counter intuitive to think this way. If you are asked to hit harder, or kick harder, you instinctively try to muscle your way through it. However, in Muay Thai that is just what you have to do. Kicking is not about muscling your way through its about doing the form as perfectly as you can, using physics and momentum with the torque of your full body to lay the kick in.

Today we worked on same side teeps, kicks, punch/elbows, to knees. If you have read some of my other blog posts. I mention the 4 counts. Where you go left to right. Left kick, cross, hook, right kick is just one example. Today we were teeping with right leg, to right kick, to right punch or elbow, to clenching up, then getting the knees in.

We also worked on knees to push the opponent away, to kicks, to punches.

Our object is to get speed and timing in. Less worry about the power, but get the feel and timing in.

It is my understanding and hope, that sometime in the future the speed and power will meet and I will have both. But for now I have to just work on both and hope to keep improving.

Food -choices/lifestyle

We went to late lunch, early dinner after, and I wanted to share something with you that I do often. I know a lot of my friends and family say they cannot eat out, or eat anything fun while dieting. I say dieting is not the way to go. Changing your lifestyle is the way to go. You can eat out if you choose healthy options. Making small good for your health decisions is easier than, saying, I can’t go out and enjoy food and company of friends and family. Soon you will resent your “diet” and may even fall off the wagon.

This picture is the food I ordered at The Cheesecake Factory. This is the dish I got.

CHICKEN LETTUCE WRAP TACOS

Butter Lettuce Leaves Filled with Grilled Chicken and your Choice of:

ASIAN
Carrots, Bean Sprouts, Cucumber, Cilantro and Rice Noodles with Spicy Cashew Sauce

450 calories, 140 fat cals, 15 g total fat, 4 g saturated fat, 0 g trans fat, 80 mg cholesterol, 1040 mg sodium, 49 g fiber, 3 g total carbs, 32 g sugar,
29 g proteins

This was from the appetizer part of their Skinnylicous menu. This is huge for an appetizer, and perfect for a meal. Most of their regular menu items are 1500 to 2000 calories, and loads of fat and cholesterol. If you are in the U.S.A. just keep an eye out for healthy options, and you will be successful with your goals.

Well that is all, this blog post is long enough. Thank you for reading. Have a great rest of your day.

Thursday Muay Thai and Kali… Upward Knees, Knife Flow Drills, Flowery Death

2 hours of Muay Thai and Kali training. Today was a regular day, nothing remarkable about it, but I was able to get some more practice in. Its these days that sometimes we have to slog through to get to the progress we want. Its hard not to think that you might be stagnating when you have a just regular day. But I am telling myself that you don’t have to have extreme days to make progress. It was neither to hard or to easy. It was able to do all the moves, and did not get confused. Yay!

Muay Thai – Upward Knees

We worked on pummeling, 50/50 grip or half plumb. We worked on knife hand pummeling. We worked on bicep control pummeling. Then we worked on knees. Then we worked on defense with knee. Tuesday we worked on offence with knee.

Opponent enters with a jab, we parry, grab neck and shoulder, pull them into our knee, then downward diagonal elbow, to full plumb, 5 skip knees, off balance and throw the opponent, then two kicks either left or right.

Opponent throws jab, we catch jab, opponent throws cross, we parry cross, grab back of neck, and shoulder, pull them into our knee, downward diagonal elbow, to full plumb, 5 skip knees, off balance and throw opponent, then two kicks either left or right, depending on which way you throw them.

We then did pummeling drills where we off balanced our opponent and swung them around. The key to off balance and throwing your opponent is. Where their head goes their body goes. You pull their head off center line, their body is more likely to go there.

Kali – Flowery Death, Knife Flow Drills

We started with practicing our palm stick gunting drills. Then we went in to our knife drills. We worked on getting the sensitivity to the opponents moves and dealing several blows in flowing motion to one limb. In this case the arm.

For the Knife Flow Drills -we started with the pakal grip (or ice pick grip).

  • The opponent feeds a 1 (coming from right hand side of opponent at a downward diagonal angle to me), I gunting (scissor) his arm, then cut into his triceps controlling that cut arm I stab into the well of his neck.
  • The opponent feeds a two (coming from left hand side in a horizontal ark), I zone, block with the blade of my arm and the actual blade cut up, cut bicep while controlling the hand/arm with a pak (slap) and then sink the blade into the well of his neck.
  • The opponent feeds a 3 (coming from the right hand side in a horizontal ark), I zone and block with blade of my arm and blade of knife, cut bicep, while controlling the arm I just cut and sink blade into the well of opponents neck.
  • The opponent feeds a 4( coming from the left hand side of opponent in a downward diagonal angel to me), I gunting (scissor) his arm, then cut the triceps, control that arm with a pak (slap), then sink the blade into the well of his neck.

For this drill, the 1 and 3 strikes you pass the energy using gunting (scissor) and for strikes 2 and 4 you meet the force. Using the blade of your forearm and the knife you stop the force and cut the opponent in the process.

Apparently I bring the flowery death. I will make your death look pretty. Lol When we were practicing this drill, for the strikes 1 and 3 I was flourishing with my knife. Which while pretty, eats up a few extra seconds. Our guest instructor for the day wanted us to pass the energy and just cut quickly into the meat of the triceps. He said because severing the triceps will make it so your opponent cannot use that arm to do anything.

I have a 5 am wake up tomorrow, so that is all for me today. Thank you for reading and have a wonderful rest of your day.