Conditioning Day 13… Rest and Relaxation

Today is a day of rest and relaxation. Got some stretching in, and some quality family time. Tomorrow I will hit the training hard, and possibly do a second session of training at around noon time.

D.O.M.S. has set in, and I am feeling it in my back and my arms. This is good. This means I worked those areas well. Muay Thai, elbows, and Knees will work those muscles, and those areas.

Rest and Recovery are an important part of your workout routine. I can say that normally I feel bad taking a rest. I feel like I could be doing something, but with as hard as I am training right now. I am happy to have a day off. My body is happy to have a day off.

” Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. “

https://www.verywellfit.com/the-benefits-of-rest-and-recovery-after-exercise-3120575

Read the above website if you want more information about rest and recovery. There are both short term and long term recovery. I need to build a long term one into my year soon.

Recovery, however, refers to techniques and actions taken to maximize your body’s repair.These include hydration, nutrition, posture, heat, ice, stretching, self-myofascial release, stress management, compression, and time spent standing versus sitting versus lying down. Recovery is multifaceted and encompasses more than just muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state, and more. “

https://breakingmuscle.com/fitness/7-essential-elements-of-rest-and-recovery

The site above breaks it down further for you.

Thanks for reading, and I hope you are all having a great weekend. Keep working to be the best you that you can be.

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Muay Thai Seminar with Ajarn Chai Day 1

Beginnings

Day 1 of the Muay Thai Seminar by the legend Ajarn Chai. He is the head of the Thai Boxing Association, U.S.A. He brought Muay Thai to the U.S.A. in 1968. He is the father of Muay Thai in the America. I feel like there was so much information taught to us that I will never remember it all so I wanna get it written down before I forget.

Let me gush a little more, I got to meet him in person, I got to shake his hand, and he even said, “yes, good,” to when he came around to watch me practice the drills and moves. Apparently compliments are rare… he was going around correcting other people on kick stance, their body movement, and execution of the moves/drills.

I make it to Laurel, MD and grab my gear, head into the gym and set my gear down, and down my pre-workout. The gym starts filling up and we are all prepping for the seminar to start. There is a palpable excitement in the room. Its 95 degrees F/ 35 degrees C. The gym itself is a balmy 90 degrees. Then Ajarn Chai enters. We all look over, and my team and I immediately wai. We make our way over to Ajarn Chai and are introduced by Kru Krysta one of my Thai instructors.

Kru Krysta says, “hello Ajarn Chai, these are my students, T, J, J.”

We wai and bow deep and he shakes each of our hands. I fan girl a little and all I can get out are the words, “hello, Arjan Chai, so honored.” I stumble over those words. I am sure I sounded like an idiot. However, we all get about 3 minutes to stretch, and then the seminar/training begins.

Shadow Boxing

We start with shadow boxing. I am trying to remember all the things the Kru have been teaching us. How to visualize your opponent, how to follow through with kicks, and most importantly how to vocalize. I am yelling sok for elbows, tang for knees, and hwaye for kicks.

Kick Stance

Ajarn Chai then has us all line up. Counting off 1 to 4, he asked each person with number one to stand on a line, all people with the number 2 stand on a line. Lather rinse and repeat up till 4. There was a good 30 of us and we all lined up in staggering lines. He started with our stance, and moved on to making sure we all stayed in motion on the balls of our feet. I made small changes to my motion per his instructions to everyone and feel so much more at ease with the stance and more constantly on the balls of my feet. He had us moving forward and backward keeping our stance and keeping the bouncing motion. He had us moving in south paw stance, and in orthodox stance. Your kick stance is everything in Thai and it is where you will execute your moves from.

Hand placement for protection during kick stance and movement

We worked on our hand placement. We were constantly moving our hands but keeping them right under eye level. Again I made small changes to the way I kept my hands and it is a big improvement. If you are an orthodox fighter you put your right hand on your face and the left hand just slightly out and away from your face. Constantly moving them in a pulling toward your face motion circular motion. This gives you best visibility and best protection at the same time.

Rear Leg Kick to Rear Teep

The next thing we worked on was rear leg kick to rear teep. Did I mention because this day we are working in gymnasium we had to wear our running/workout shoes? So we had to do our kicks in shoes. This was interesting and some what hard. But what it did do was make us work on the balls of our feet a lot more. This is great, cause it helps for the turn over of our kicks. So we worked on rear kicks to rear teeps. This is hard to do in slow motion because we were not using pads, we had to gently lay our kicks in, and we had to figure out our distance/range management.

The major thing Ajarn Chai wanted us to add/fix/start doing was to execute a diagonal cover of our face with our rear arm, and front arm touching the elbow, as we ax down to add leverage to our kicks.

Front Leg Shield to Front Leg Teep

Ajarn Chai had us shielding with our front leg. We shielded the way our Kru teach us, with our foot flexed and not pointed. He demonstrated that if you point your foot, or if you let it be lax/lazy your shield will not shield anything. Shielding with front leg and then teeping with same leg is hard to do. If you are even a little off balance, you will fall or have to take a step back. We practiced so much I could feel the difference between when I had control and was executing it correctly and when I was off balance.

Break for lunch

We broke for an hour lunch and I had the pleasure of being able to eat with Ajarn Chai. He is a humble gracious man, and truly just amazing. If it sounds like I am just blowing him up because I am star struck. I assure you I am not. If you can ever meet the man. He is sweet and so kind. Willing to answer anyone’s questions, and gives each of his students the utmost respect.

During the seminar he talked bout respect, and how the martial arts world is growing. We are gaining so many more practitioners, but we are moving away from the respect, honor, humility, and humble beginnings we started with. He wants us all to bring that back. Respect your students, respect your masters, respect the art, and give the respect you want to receive.

Thai Lean to Teep

When we returned to the gym. I remarked that it smelled like hard work in there. We had all been sweating so much that the gymnasium had a damp, “hard work” smell to it.

We started working on an old school technique. I am not certain if it is just not used any more, or if it just fell out of favor because other things/moves give you more points in the ring. But we worked on the Thai lean to teep. It involves you holding your hands out, one arm is bent one arm is straight out. You are doing this against your partner. Your partner is doing the same thing. What this did was allow me to feel when my partner was going to move, I could then scoop his arm and elbow him, or scoop his arm and knee him, or just teep him.

Thai elbows 1-9

Ajarn Chai separated out the instructors and had them at the 4 corners of the gym. He had each set of instructors take a group of students about 8 students per group, and teach them one or two of the 9 Muay Thai elbows. He then would go around and ask each group to show him the elbows they were taught. I learned some small tweaks to make each of my elbows a little better. For instance I learned, with the tachmalach (spelling?) also know as putting the flower behind the ear. I need to lift my arm higher to get the spearing elbow to hit its target. Each of the 9 elbows I learned a little tweak to help me execute them better, faster, and with more precision.

Elbows:

  1. Horizontal elbow
  2. Upward Diagonal elbow
  3. Downward Diagonal elbow
  4. Upward elbow
  5. Downward Vertical
  6. Side In elbow
  7. Side Out elbow
  8. Tachmalach / putting the flower behind the ear
  9. Spinning Backward elbow

Crows Think 4 Steps Ahead

One of the side conversations he had with us was that crows think 4 steps ahead. Ajarn Chai has worked with/trained the Dallas Cowboys before. He related a story about when he was talking with the coach. The coach asked him how many steps ahead do you think. Ajarn Chai said 1 steps ahead. The coach told him as a coach he has to think 3 steps ahead to coach his team. He related that crows, those little black birds think 4 steps ahead of us. He said Martial Arts is the same way. When you are in a fight you must think ahead, if your opponent throws this, you can do this, this or this. If you opponent throws that you can do this, this, or this.

Skip Knee #2

Repping out skip knee #2 on the wall is hard. We were working on opening the hips and kneeing in, and or doing a side knee. Opening the hip when you are tired is damn near impossible. But I kept on keeping on. Putting your leg out behind you straight, opening the hip, and leaning in the knee either straight or side knee is what we worked on.

Matkatune drill

Last but not least we did some pad work. I learned a completely new to me strike called the Matkatune. This is a jab strike that you lean back/cock with your shoulder, and step forward putting the force of your shoulder into it.

Matkatune drill:

  1. Matakune
  2. Elbow #6 or Side In
  3. Rear Knee
  4. Rear Kick
  5. Left Teep

It felt so good to kick the pads. We were placing kicks and working with partners trying not to hurt them. But with pads we were able to just lay the kicks in there.

After 3 minutes of doing that drill, we had to do 30 seconds of burn out drill.

Burn out:

  1. Left #6 elbow
  2. Right #6 elbow
  3. Skip knee #2 till time ran out
  4. Then double right kick

End of Day 1

We finished out the last of our drills. All of us were dripping, and just soaked with our efforts. We all worked hard and I think learned a great deal. Ajarn Chai assembled us on the line again. He spoke to us about what we learned. He spoke about practicing what we learned.

Ajarn Chai called out at a student and asked, “Do you know what it says on your shorts?”

We are all dying laughing.

The student looked startled and worried said, “no sir, I don’t, I got them from Muay Thai Factory Sir.”

Ajarn Chai laughed and says, “I can’t say what it says on your shorts.”

The student looked worried, and we are all laughing at this students predicament.

Ajarn Chai is laughing a lot now and says, “they say #1 fighter.” (I am not certain what he said, cause his accent got thicker and he was laughing, but that was the gist)

Ajarn Chai goes on to say, “be careful where and what Thai shorts you get, cause there are some with bad words on them.”

I made it home. I got the kids dinner and I sat and ate myself. I then I just sat there, regaling my adventures to my husband. I ended up taking a bath with a bath bomb and some epsom salts. This was a first time for both of those things.

I also did the math and I drank over 5 liters of water today. I had to use the restroom very little if at all today, so it seems my body just used it, and expelled it.

Thanks for reading, I hope your weekend is going great. Keep being awesome, and keep working to be the best you can be. I have another day of this seminar and I am so excited. I am a little sore, but am going to be hurting tomorrow I can tell.

Thursday Muay Thai and Kali…Hands to Knees, Left and Right Submissions

2 hours of Muay Thai and Kali training. Today was another great day. We the more advanced students worked with the newer students today. This is good for us, because it makes us work on our form and slow it down. I had a little congestion today, but I had a fantastic nights sleep last night. I actually slept without interruption from this virus/infection a first in 3 weeks.

Muay Thai – Hands to Knees

Today we worked in hands to knees in our training. We were working on flow and transitioning in our strikes.

Workout:

  1. Warm up – Jump rope 3 minutes
  2. Warm up – Shadow box hands to knees. ( jab, cross, right knee number 1 or inward knee) (Jab, cross, hook, left knee number 1 or short range knee) 3 minutes.

    Partnered up with newer students
  3. worked on distance management with plus foot work, and then Jab, Cross, right knee number 1 or inward knee.
  4. Then we worked on Jab, Cross, right knee number 1 or inward knee, to clench and knees, or right round house kick.

I have mentioned this before. I really feel working with the newer students is not only beneficial to them, but it is highly beneficial to the more advanced students. First we are helping out new students get used to the moves and the flow. Second we are helping them learn how to hold pads for us. Pad holding in itself is a skill.

Pad Holding

If your partner is not a good pad holder, it is difficult to work the moves, also highly likely you will get an injury. If for instance they hold the pad very loosey goosey with no force/energy behind it, when your partner goes to hit the pad, they can blow out their elbows from hyper extension. If they move back from a knee or a teep you can pull a hamstring, or a groin area. If the pad holder is holding the pads to far from their body, they can get hit from the pads impact to their body. They can hurt their rotator cuff if they don’t hold the pads tight and return energy by moving their body into it. So pad holding itself is a skill, and helping your partner learn how to do it helps you and them. Another note, pads are not light… they tend to have some heft to them so your arms get a good workout there as well. But I digress and rambled on about pad holding.

Back to working with newer students. Because the newer student is not as versed in the striking techniques you have to naturally slow down and just work on your form. You take most of the power out of the strikes and just try to get it in there. One thing that is hard though is working on flow. Because the newer person does not know how to transition as quickly with the pads some times I find myself waiting to get the next strike in. However, other than that small technicality tonight was a great training night and we all got sweaty and exhausted.

Kali – Left and Right Submissions

We did the same thing we did on Tuesday. However, my partner and I worked on both left and right side more today. I am much faster on the right side than I am on the left side. However, I felt good that I was able to switch to each side without to much trouble.

You see cause in Kali, what you can do on your right side you can also do with your left side, or left hand. What this normally does to the brain is melt into a puddle till you figure it out. Forcing your body and mind to be ambidextrous is a test of wills, and a very tiring for the brain. However, today was great. I was able to switch back and forth…yay!

Kali workout/training

  1. Warm up – Strikes 1, 2, 3 (ABC or Abecedario) low back hand, then high back hand
  2. Srikes 1, 2, (equis) clockwise scoop opponents cross, hit head or ribs
  3. Strikes 1, 2, (equis) counter clockwise scoop opponents cross, submit opponent with Basset Dal or face plant
  4. Strikes 1, 2, 1, Kumbiata Switch, clockwise snake, to rolling pin (where you take the stick and roll it on opponents muscle to make them drop weapon)
  5. Strikes 1, 2, 2, Kumbiata Switch, to clockwise snake, to arm lever (revers) (this is where you, lever your stick into the pectoral muscle of your opponent, this causes pain and you can submit them to the floor.)

My body is tired and I need to go to bed and shower, but not in that order. I have an early morning tomorrow. Thank you for reading. I am constantly amazed that anyone reads my blog. If you have any questions please feel free to ask. I am just training and trying to become better in my chosen arts.

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.

Saturday Bo Staff and Striking… 17 count Bo Drills, Knees take the piss out of you

Grinning like fool. So tired its hard to get a selfie. LOL

2.5 hours of martial arts training. Today we worked on 17 count bo staff drills and knees. I woke up with really bad neck and shoulder pain. My scoliosis was acting up again, and I must have slept wrong. So I woke up in incredible pain. I showered, and had my husband put Namnam Thai Oil on my shoulders.

17 count Bo Drills

Today we worked on the 17 count Kali/Escrima drills using the bo staff. We worked using the staff holding it in the middle. Think like Little John in the Robin Hood movies.

(note: Keep in mind different schools/Guros have different numbering systems. We use the Guro Dan Inosanto system.)

17 Count – done with sword/stick/knife/and now bo staff

(note: this is my descriptions of the moves)

  1. Downward diagonal from the right side
  2. Downward diagonal from the left side
  3. Swing from right side of hip
  4. Swing from left side of hip
  5. Inward stab to torso
  6. Back hand stab to face/chest from left side
  7. Thrust to stab face/chest right side
  8. Head shot from left hand angle
  9. Upward strike to knee from right side
  10. Upward strike to knee from left side
  11. Downward strike to knee from right side
  12. Downward strike to knee from left side
  13. Side step/zone to the right with a horizontal shot to head from the right
  14. Side step/zone back to left while striking a horizontal shot to the head from left
  15. Over head straight downward shot to the head. Think Kendo or caveman style club to head.
  16. Step forward with right leg, and strike head again, this time a small swing, almost like a sideways redondo
  17. Striking hit to jam knife, stick, staff up in the jaw of an opponent, as you turn the body. Body is giving torque and power for shot.

With staff we worked on distance management as well. Because we only want to hit towards the ends of the staff when holding it in long style. We only moved in when committing to shots. So much fun to work staves and see the similarities and differences between, daga/knife, sword/stick, and the staff.

Striking – Knees take the piss out of you

Today in striking we worked on several things, however, it was the clenching and knees that were great and the worst.

We worked on a stopping teep/foot jab, right kick, to cross (this is weird cause it is same side), hook, to right kick again. This teep is different because we were not trying to push our opponent away, like we normally do. We just needed to stop their momentum, so we could hit them.

We also worked on the hop kicks to the rest of the 4 counts. I really, really need to work on my hop kicks. I am not so great at them. If you can imagine a drunk gazelle trying to hop or maybe a albatross trying to do a hop kick. You might be picturing me.

Then we worked on clenching. Pushing our opponent while keeping our hips in, and keeping our weight on them. This was hard on my neck but I kept at it. We worked on putting our knees in, knee number 1’s and the knee number 2’s. Knee number 1, is both feet on the ground and you knee in to your opponents quads or torso. Knee number 2, is you have one foot on the ground while your other foot goes out behind you. You open up your hips and then you knee the person in the quads or the torso.

This is especially hard when you are trying to hold on to your opponent. Frame on their shoulders, hang off of them while keeping your hips correct, and then putting the knees in. When they lean into you, you then spin them and get a knee in.

We then worked on pummeling just so we could work on getting the upper hand and keeping our framework. Can I tell you we all were huffing and puffing and dying of exhaustion.

The knees take the piss out of you. I was so exhausted by the end of the class at 2 pm, that I wanted to just pass out and sleep on the mat at the same time as I wanted food. But I don’t think at that point I could have put the food in my mouth. I would have had to have some one feed me I was so tired.

So what do you do? I just sat there… well lets be honest laid there, rested, and let my body cool down. Got dressed one piece of clothing at a time slowly and hauled my butt and my equipment to the car.

We went to get lunch and run errands. We got a screw in a tire, and had to wait at the dealer. Tire wont be in till Monday or Tuesday, but we have a loaner car, so all is well. I am exhausted and I hope to sleep well.

Have a good night, and as always thanks for reading. If you have questions or want to say something, drop a line. Also I started a glossary of terms on a separate page if you are interested.

Tuesday Muay Thai and Kali…Teeps/Knees, Silat Take Downs

The D.O.M.S. (Delayed Onset Muscle Soreness) hit me at about 3 pm today. That is normal for my body I tend to get D.O.M.S. at about the 24 hour mark after an intense workout. Yesterday I kicked my butt with my run (I ran faster than I have been) and weight lifting workout ( worked on more weight and harder compound moves). So by 3 pm today my quads hurt, my glutes hurt, my shoulders, my traps, and my core hurt. =) I take that as I had a great workout, and pushed my muscles to their limit. All great things. D.O.M.S. are micro muscle tares, that cause inflammation, resulting in soreness and can be unpleasant but are not anything to be worried about.

With that said, it can make a person not want to move. That is a normal response. However, I believe that moving is just what you should do. I feel I heal faster if I do a workout, different than the day before that caused the D.O.M.S.. Here is a great article that talks about D.O.M.S.

Here are some ways to mitigate those pesky D.O.M.S.:

  1. Active recovery is my number one way, some say a light workout, but I say a workout that is different than the one that you taxed your muscles with is perfectly fine.
  2. Compression Clothing, helps keep the muscles in place and help blood flow to the muscles.
  3. Keeping the areas warm, like taking a warm bath, and if you add Epsom salts too that is great give you extra magnesium.
  4. Fluid/Hydrating to keep your body pumping in nutrients and aid in repairing your muscles. Your body needs electrolytes so give it a hand up. Coconut water is great for this.
  5. Sleep… it is the time where your body repairs your muscles the most. So get your Zzzz’s in.
  6. Massage/roll out muscles – Massage is great, but being a parent and busy all the time I don’t have time or face it even the money to get a massage when I need it. What I do instead is roll out my muscles with various rollers I have. Massage will break up the muscle knots and helps reduce inflammation.

However, I digress. This is about my Muay Thai and Kali. Today I started out sore, but we worked on teeping and knees and some kicks in thai. Our emphasis was on controlling oncoming teep, countering it, and then following up with elbows, knees or kicks. Catching teeps with gloves is a little tricky, then pulling opponent over so that you can counter with elbow and a knee into the face or chest. It was a great techniques class today. This was not a heavy workout day for us. Don’t get me wrong I was sweating, but I was not out of breath. We are working on technique and we always learn new things, or ways to make our bodies do what we need them to do. Perfect for after a hard day like yesterday.

Kali/Silat (we study Dan Inosanto Kali)

Kali we worked on Silat today. Kali is a martial art from the Philippines, and Silat is from Indonesia. Where Kali we work with weapons, sticks, knives, and open hand. Silat does as well, but seems to this novice to work more on dumping people. Getting them on the ground to control their weapons Using your body to counter strikes, and making your opponent pay for their digressions, by dumping them on the floor, and then you can submit them, or just run away. We had to catch a jab, parry a cross, slip the parry at the same time punch/stab into stomach, control the bicep, and put your foot behind the opponents leg and dump them by leaning in. The other was if they get out of that, we practiced sticky leg, where we followed up with controlling the arm for a ballistic break of arm stepping up and over, breaking their base, hooking their foot with ours and dumping them.

So we started out with practicing break falling. Break falling is learning to land on the pads and conversely on the ground breaking your fall and hopefully not breaking anything else. This proved to be the scariest thing for me. I had a huge back injury some 6 months back. A herniated disk, so falling on the ground is super scary for me. What if I hurt my back. Luckily my Kru Krysta Scharlach is a fantastic teacher and helped me. Kept and eye on me and understanding that I go really slowly. I worked with husband all night and he helped me go down slowly.

I kept in mind all the things we needed to do to protect ourselves. Tuck our chins, land on the muscles of our glues and shoulder, do not extend our arm to save yourself, because that could cause, shoulder/elbow/wrist injury. Slap our arm down to disperse the weight, then kick out our legs to stop momentum. I am pleased to say I did more break falls than I have in 6 months. I thought I might never be able to do them ever again. I am still going to take it slow, still learn all I can about the technique and the move. Here is hoping this is a good trend and I can keep working on this. Learning how to fall will allow me to avoid more injury. However, getting over the fear hurdle is a big part. I am working on it, and it is easier with trusted partners, and fantastic teachers.

Well that is all for tonight thanks for reading this far. Have a great night, and if you are in my area of the world be careful. We are estimated to get 6 to 8 inches of snow. Be safe and stay warm out there. Please let me now if you have questions or comments.

2 Workouts… HIIT run, core…Muay Thai Trigg 10, Boxing 20, conditioning

So tired and dead, did not get off the floor to take photo.

I don’t often post about my Wednesday workouts. Just because they are the same as Monday or Tuesday. However today I had a great day! It kicked my butt in every way and I am going to feel it tomorrow in core, legs and arms. I am dead!

Workout #1: 42 minute HIIT run and core workout. 22 minute HIIT run. I got a twelve minute mile in woot.

V ups single leg
V ups double leg
Flutter kicks 
Kick back alternating leg

Workout #2: 1.5 hours of Muay Thai practice training. I left a puddle on the floor. We worked on the Trigg 10, and boxing 20, then did conditioning rounds. Regular conditioning rounds where we do three kicks on right three kicks on left and 4 knees then we push opponent away. After doing that a 4 times I finished off with. Two sets of 3 minute rounds. I did 56 kicks and 35 knees. I will need to get to 60 kicks and 40 knees a year from now if I want to do the Rank 1 test.

Here is a bonus video of me doing the boxing 20. When I stay more static for the first two sets my form and flow is much better. When in the last two sets I aggress I tend to square up my feet and lose my stance, and my flow gets choppier. We filmed so I can see it from an outside perspective.

So yay! Two workouts in. I am tired, and going to be sore tomorrow, but pushing now will give me results in the future.

Thanks for reading. Let me know if you have any questions.