Tag: Weight Lifting

I am well aware that people are all different what may be hard for me is a no brainer for them. What may be easy for me is super difficult for others. Then there are those people that seem like they are perfect. Nary a problem had for those people. I am not one of them. I sometimes struggle hitting every obstacle in my way, instead of clearing them with a single jump, sometimes I just climb over them.

I write this blog so that I can record, ruminate, and hopefully pass on what I am learning. I often look back and see some of the progress I have made. Whether the progress is mental, physical, or spiritual I can see it. Sometimes I can only see the progress because of the posts I have made.

What am I waxing on about? Leaving everything off the mat. Letting things go, and ignoring the problems you faced during the day. I am not one to normally let it go. I worry that (thing of contention, problem, or issue) like a dog with their favorite bone. Sometimes its those areas that are friction for me that I use to drive my energy on the mat, however, I have noticed when I just let it all go. I ignore everything else that happened that day, for the 1 or 2 hours I am on the mat, I am more fluid, my body responds to my commands, and I look like I know what I am doing.

Why is that? Why when I leave it all at the door, or the edge of the mat, do I work better? That is a good question, and while I have been thinking about it, the only thing I can come up with is. When I am upset, annoyed, pissed off, worried, etc., I will work the drills. I will follow the lead of my trainer/Kru/coach. I will do what is asked of me, but I am torn between training and issues of the day. It feels like I forcing the drills.

Why is forcing the drills bad?

Well for instance in Muay Thai especially, I can only speak for Muay Thai, because my previous experience with martial arts is with those Mc Dojos as a kid. For Muay Thai, you will notice that the mechanics of the drills, moves, strikes follows and flows with the physics of the body. If I force say a drill of kicking, I tighten up, my leg/hip/glutes, all tighten up and in doing so shorten my muscles up, and while I may try to muscle it or force more power, it will convey less power. In Muay Thai power is conveyed in turning over of the hips, aiming through your opponent, and letting your body follow physics.

The best way it has been described to me from one of my Kru Kristen was imagine your leg is a bat on the end of a chain. You could try to muscle the bat and hit a person with the bat. You will do damage and it will hurt, however, if you swing the bat on the chain, your body torque, your limbs working in unison, you will create far more force.

Funny enough I looked it up in order to understand it better. They have a name for it. Often used for batters in Baseball. However, it can be used for jumping, kicking a soccer ball, kicking in Muay Thai, etc. Far smarter people than I have named it… Kenetic Chain Sequence.

The Kinetic Chain Sequence is the way to explain the biomechanical:

“term for body parts working together and moving in a specific order to create a movement.” “The main contributors to swing power, in order, are the following: Ultimately, the power produced by the hips, torso, lead arm and hand is delivered to the bat, which then smashes a baseball deep into the bleachers (hopefully!)”

https://blog.tannertees.com/drills/the-baseball-softball-kinetic-chain-basics.html

There are whole sites/blog pages/etc dedicated to understanding Kenetic Chain Sequence. If you are interested there is so much more information out there.

https://diamondkinetics.com/from-the-ground-up-the-kinetic-chain-in-nick-senzels-swing/

I digress, when I am trying to muscle or force a drill, I mess up my kinetic chain sequence in my body. Step, pivot on ball of foot, torso and hip turn over, leg kick to side of the opponent. I tighten up and still make the connection but I don’t do so with the most power I could. This also mess up flow. If you are already tight it is hard to switch feet, shift out, flow. You have to unclench your muscles so that you can move and contract them again. It takes seconds off of your flow, it does not seem like a big deal, but it does effect your energy output.

If your flow and biomechanics is slowed, it feels to me like trying to kick through some viscous fluid. I can do it but it tires me out faster. Forcing your moves simply makes you more tired. And people who are new to Muay Thai do it all the time. So we are telling them to relax and let whip your body hip over. Easier said than done when you are new though.

When I am focusing on things that are making me mad/upset/angry/stressed, I notice I am just barreling through my workout/training.

What helps and makes me feel like I am having a fantastic training day? When I leave everything from the world at the edge of the mat. I can pick it up later when I am done training. I had a day where that happened this week. I am still learning how to do that. But everything flowed. I felt good. My partner said my strikes (boxing, elbows, knees, kicks) were 30% more powerful that day. I flowed well. I was faster, my drills looked good. I was not exhausted all the time. I felt great. I am chasing that feeling on the mats. I want to have that be my every training day. I know that it won’t always be, but I want it to be more common than not.

Goals are to be more relaxed in training. Easier said than done for me, but I will work on it.

Mini Cut Week 2

Ok mini cut week 2, I am still trying to dial in my protein intake. This last week I went a little over on carbs. I hit my fat macros dead on. So I just need to dial in my carbs and push the protein. Currently for this week the scale is not really moving.

I am also actively weight lifting during this. So I know it is all body recomposition (building muscle, burning fat).

I am not perfect and dialing in my food intake is taking time. However, I am invested in me and will keep going.

Again the calories for the day vary, on average I burn 3000 to 3500 a day. On the high side I burn 4000 depending on my activity that day. On my off day I burn between 2000 and 2500. I work out 6 days a week, and have a job where I am on my feet.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	145	123	121	170	159	74	115	129.571429	173	43.42857143
Carbs	181	192	387	266	94	312	257	241.285714	201	-40.28571429
Fat	129	78	84	78	99	83	131	97.4285714	90	-7.428571429
Calories	2465	1962	2788	2446	1903	2291	2667	2360.28571	2306	-54.28571429

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Monday 4/05/2021 Workout: 1 hour- 1 mile run, 45 minute weight lifting workout

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I am working toward a goal, and trying to ignore the bumps, lumps and yuckiness I see. I know putting in the time will eventually lead to results. Just have to grind and keep going.

For me it helps having clothing I love and feel good in. It’s a reward I give to myself for sticking to my routine even when I don’t want to.

1 mile run

Weight lifting: 3x sets of each

1) back squats- x 10 reps
2) kettlebell swings- 1 minute
3) goblet squats- x 10 reps
4) tripod tricep row- x 10 reps each side
5) clean and press- x 10 reps each side
6) hip thrusters- x20 reps
7) Bulgarian split squats- x 10 each side

That is it for today. I have to take kiddo to eye exam, and run some other errands. Oh and get food in.

Tuesday 4/06/2021 Training: 1 hour Muay Thai

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Training a was great even though I am exhausted. I had work, errands, chores, feeding family, and I have been running around getting paperwork together for the gov’ment. For a super secret maybe adventure.

We worked on a goofy foot/shin compression drop again today.

Thank you Khun Kru Krysta for a fun.

I did windshield wiper drills before class.

I Need to keep the working on the windshield wipers drills. I also need to remember to throw the leg down instead of around so that it’s easier to kick the leg.

Training:
1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, brace foot on leg for knee to leg destruction, push opponent, and return lead kick.
6) held pads for H

7) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
8 ) held pads for H

Wednesday 4/07/2021 Workout: 1 hour- run, battle ropes, weightlifting

And workout is done. I am still sore from Monday’s leg and upper body day. Today was upper body and core day.

It’s beautiful outside today! The workout was great even if I dis not starting out wanting to do it today.

1 mile run

9 minute battle rope Tebatta: 45 seconds on 10 seconds off, x 3 each set
1) single whip/alternating arm waves
2) double whip/double arm waves
3) figure 8

Weight lifting: x 3 each set
1) standing tricep overhead extension- 12 reps
2) standing tricep kick backs – 20 reps
3) front raise to lateral raise – 20 reps
4) standing side crunches with KB – 20 reps each side
5) reverse crunches – 20 reps
6) sit ups- 20 reps
7) push ups – 20 reps

Thursday 4/08/2021 Training: 1 hour Muay Thai

Good day of training, not getting the shin compression right is a little frustrating but I will keep working on it.

Main takeaway from this class was taught to Khun Kru Krysta by Greg Nelson. It is the contact points on opponents body so you can better control their body, the head press into opponents body, turning of their body to make them/their spine/center of gravity compromised, shin contact with foot hooked behind and applying contact and pressure together to drop opponents.

Need to work more on it. But I was able to get some good dumps on my partner. Yay!

Thank you Khun Kru Krysta!

Training:
Jump rope

1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, catch the incoming kick, elbow spike destruction to the leg of opponent, leg kick, and return lead kick.
6) held pads for H

7) catch jab, parry cross, return mouse back hand, high block incoming hook, post, lead knee, lead kick
8 ) held pads for H

9) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
10) held pads for H

Saturday 4/10/2021 Training: 2 hours training of Muay Thai and Kali

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Today was a great day of training. One of the best I have had in ages.

I did not overthink what I was doing. I trusted in my training and my body knowing what to do. I did not force it. It was fantastic. I am going to work on that. It’s harder than you might believe for me.

The reason it was fantastic? I have had a few emotional days. I have had some rough days this week.

I put it aside, I did not even think about it. I just came to train. I just worked, allowed my body to do what I have taught it. And the result? I flowed, my strikes were 30% harder without trying, I did not force it I just worked. H told me my strikes were harder, and I was flowing fantastically.

Hardest thing for me to do is to put away the things I deal with. To leave them off the mat. Today I did. I just worked. I turned off my brain!

Thank you Khun Kru Krysta for great classes.

Training:

Muay Thai:
1) jump rope

2) jab, catch, jab, parry cross, throw cross, parry cross, bob and weave from incoming hook, return cross, bob and weave incoming cross
3) fed H the drill

4) jab, cross, lead elbow, rear elbow, rear knee
5) fed H pads

6) jab, hook, lead elbow, lead knee
7) feed H pads

8 ) jab, cross, rear elbow, rear knee, rear kick
9) feed H pads

10) jab, cross, lead elbow, rear elbow, lead elbow, rear knee, double kick
11) held pads for H

Kali:
1) heaven six
2) standard six
3) heaven umbrella six
4) standard umbrella six
5) all together- heaven six, standard six, heaven umbrella six, standard umbrella six

Sunday 4/11/2021 Workout: 1 hour – 1 mile run and weight lifting

Leg day- I am trying out an app that puts together workouts for me. Because while I can do some things I also can focus on exercises I like better. So this helps break up my routine. That’s what coaches are good for. 😊

My glutes are going to be sore tomorrow.

1 mile run

Weight lifting:

1) barbell walking lunges – reps 20, 20, 16, 16, 12, 12

2) barbell sumo squats – reps 8, 8, 8, 6, 6

3) barbell hip thrusts – reps 8, 8, 8, 6, 6

4) dumbbell goblet squats- reps 15, 15, 15

5) hyper reverse frog pumps – reps 20, 20, 20

Super set- do each exercise one after another without rest, rest only after each set of 3 exercises

3x this superset
1) dumbbell Russian twists- reps 20
2) reverse crunches – reps 15
3) dumbbell upper crunches – reps 20

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Leaving everything off the mat. That is going to be a hard ask for me. I wear my emotions on my sleeve. But I am going to try to just let it go at least while I am on the mat.

What part of training do you have a hard time with?

What are your goals, tangible or intangible?

Do you notice a difference in your training when you don’t carry your worries with you?

Thank you all for reading. I hope you all have a great week. This was a record of my last week of training and nutrition. To my new subscribers welcome, and I am humbled that you want to read my ramblings. Please feel free to drop me a line if you have questions or want to comment. If you liked my post let me know by hitting the like button. If you want to see more of my adventures subscribe.

As always, Don’t Photo Edit, Just Go Get It!

So my instructor is fantastic about teaching not only the in the ring legal strikes, but she also teaches as she calls it the behind the 7-Eleven fighting. Behind the 7-Eleven fighting is that fighting when you are fighting for your life. Understanding the use of force and what level of force you need to use when you are training is important. I have noticed that new students often don’t understand what force to use right away. They seem to lay on either side of the line. A new student will use to little force because they are worried about hurting some one. On the other hand a new student will use all their force and not have the control necessary to pull the punches.

Ring/training

In the ring, you want to score points. You want the judges to see you make contact so that you can win the fight. In the ring you cannot reap your opponent. Once your opponent goes down you have to break off.

In training, we aim for the meaty parts of our training partners. We are not trying to destroy each other. We want our training partners to keep training with us. If I were to destroy my partners knee when I train with him, he won’t be happy and won’t be able to train with me. But if I am trying to

Behind the Convenience Store

In the back of a convenience store, you are fighting for your life. You are aiming at joints. You are trying to disable the assailant. You are trying to make it difficult for the assailant continue on, to follow you, to keep fighting.

At this point you want to make sure you live and they stop. Whether you incapacitate the assailant, or at the worst case you stop them completely you are not playing in the same field.

Why distinguishing force it important?

This differentiation is important because you have to know what your situation is and know what sort of force to use at the time.

I would not want to permanently physically maim my opponent in the ring.

However, if I were fearing for my life, I would have to use enough force to at the least disable the assailant. Also in an instance where you are in fear of your life using enough force to make the assailant hesitant to continue their attack is ideal.

Now this is my understanding, but here seems to lay the difference between Muay Boran and Muay Thai. Muay Boran is the original martial unarmed martial art of Thailand. Additionally Kabri Kabroong was the martial art with weapons developed in Thailand. Both these martial arts were taught to soldiers and the best of the best in Muay Boran was recruited into the royal guard.

Muay Thai is the more modern of the two. Muay Thai is a martial art used in the ring.

With this in mind, Muay Boran was used to fight their enemies, and they were not worried about maiming or killing their opponents. That is the way of war. Understanding the art of the Muay Thai, and its progenitor Muay Boran, and what the original targets were is I feel important to understanding the art itself. I find that understanding the history helps me understand the strikes.

Understanding what force to use, situational awareness, and the history of the art is paramount in my opinion to understanding, practicing, and passing on the art.

Mini Cut Week 1

Ok so this is the start of Mini Cut, week 1.

I honestly thought I did not do so well this week. However, after looking at these numbers and my averages…
I almost met the fat macros.
I was way closer to my protein macro only missed it by 28 grams on average. Yay!
I was way over on my carbs, well 30 over.

But hey on average I hit my calorie requirements. I am still trying to dial in my macros. It seems I did not do as bad as I thought I did.

What has helped I have been trying to make sure I get protein in with little snacks in between meals. I have those little bags of nuts, protein shakes, and protein bars.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	133	189	183	171	98	101	141	145.142857	173	27.85714286
Carbs	295	290	278	271	132	228	225	245.571429	201	-44.57142857
Fat	54	86	72	99	76	64	135	83.7142857	90	6.285714286
Calories	2198	2690	2492	2659	1604	1892	2679	2316.28571	2306	-10.28571429

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Monday 03/29/2021 Workout: 1 hour 15 minutes- 1 mile run, battle ropes, weight lifting

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It is a beautiful Monday morning. 45 degrees F and sunny.

I got my run in, and worked in my garage gym. I am dead.

1 mile run

Weight lifting: each set x3 , done as a superset (superset is both exercises done right after another no break)

1) 45 seconds double whip battle ropes
2) tripod tricep row x 12 each side

3) 45 seconds single whip battle ropes
4) back squats x8 reps

5) 45 seconds double whip battle ropes
6) 1 minute KB swings

7) goblet squats x 12
8 ) standing lateral ab crunches x 12

9) hip thrusters x10
10) reverse crunches x 15

Tuesday 03/30/2021 Training: 1 hour of Muay Thai

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We do drills for the sake of drills, so we can work on form in our strikes.

However drills are different from actual fighting. Drills are for muscle memory, and learning the strike but in a fight or out in the real world you most likely won’t be able to string together to gunting and mousing the arm, or windshield wiper block and mouse the inner arm.

But we more likely will parry a shot, bob and weave and then parry and mouse the arm.

So drills are great for training, but sparring is where the drills get put to use.

A) Destructions
B ) Siko 4 ways
C) Wind shield wiper defense, mousing the arm
D) Parry and mousing the arm

I am still bad at the wind shield wiper bock, parry, return strike, but I am getting a little better.

Thank you Kun Kru Krysta!

Muay Thai Training:

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

12) parry the jab, Siko the cross/destruction, high elbow cover the hook, catch the lead leg round house, either ( destroy the leg with elbow spike, or spinning back elbow)
13) fed for H so he can practice

Wednesday 03/31/2021 Workout: 45 minutes- 1 mile run, battle ropes, weight lifting

It is a great morning to get out and move. I ran a mile, and did a short workout of battle ropes and weight lifting superset.

I have to work later in the day so I had to cut it short to get the rest of my day going. All the other errands done.

Workout: do this as a superset, no rest between battle ropes and weigh lifting set.
x3 each set

1) single whip 45 seconds
2) back squats x8

3) double whip 45 seconds
4) dead lifts x6

5) single whip 45 seconds
6) Bulgarian split squats x12 each side

Thursday 04/01/2021 Training: 1 hour of Muay Thai

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We got to train the same drills that we did on Tuesday. I am still working on my windshield wiper defense and counter attack.

Khun kru gave us a cool drill I can practice on the heavy bag at home for working on my windshield wiper defense.

Drill:
Lead Shoulder bump in windshield stance, uppercut, hook, Rear shoulder bump in windshield stance, hook, ( lather rinse and repeat)

Thank you Kun Kru Krysta for a great class again!

Muay Thai Training:

10 minutes of bag work before class

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

12) parry the jab, Siko the cross/destruction, high elbow cover the hook, catch the lead leg round house, either ( destroy the leg with elbow spike, or spinning back elbow)
13) fed for H so he can practice

Saturday 04/03/2021 Workout: Training: 2 hours of Muay Thai and Kali

Today was a great day of training. I had a lot of fun and we worked on different kick block with a posted knee, it is more of a destruction to the kick. I forgot the name of the block.

Then we worked on a goofy foot/shin compression drop.

Thank you Khun Kru Krysta for great fun classes.

Training:
1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, brace foot on leg for knee to leg destruction, push opponent, and return lead kick.
6) held pads for H

7) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
8 ) held pads for H

Kali:

1) 15 strike, 1 strike, 4 strike, with various blocks for the 4
2) playing with sword and shield and doing the 15, 1, 4 with sword and shield

Ohh and new Yokkao wraps came in!!! Woot!

Sunday 04/04/2021 Workout: 1 mile run, Tabata Battle Rope routine, Heavy Bag training

I ran a mile, took the kids with me while they rode their bikes. It was a little nerv wrecking so that run was different.

Tabata Ropes: 45 seconds on 10 seconds rest 3x each set. No rest between sets.

1) double whip x3
2) single whip x3
3) double rotation x3

30 minutes Heavy Bag work:

I focused on the windshield wiper.

1) Started with- foot work, switching lead leg, switching hand placement

2) Worked on the bag- shoulder bump, foot work, switching lead leg, switching hand placement

3) Finally worked – shoulder bump, uppercut, hook, switch lead leg, shoulder bump, uppercut, hook

Great day outside, and kids attempted the battle ropes. Hahaha

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Whether you are training for the ring, or you are training for self defense, understanding the use of force and what your intent is, is paramount to training properly.

Are you fighting in the ring or behind the 7-Eleven? Are you afraid for you life, or are you just trying to score some points and win that shiny new belt?

How do you train? I train for the ring and also for self defense.

Thanks for reading. If you liked this blog post please hit the like button. If you want to follow my adventures subscribe. If you have something you want to say please feel free to comment. I hope you all have a fantastic week.

For day to day stuff you can find me @sharpcupcake on instagram.

As always, Don’t Photo Edit, Just Go Get It!

Often times when we are learning a new drill I will look at my feet to make sure I am doing the right footwork. But after a few times where get the footing down right, then I raise my gaze up to middle of upper chest.

We often hear that if you are looking at your feet you will end up on the ground. The reason is if you are looking at your feet/ground you cannot see the incoming strikes.

Always keep your eyes on your opponent. When you lose your opponent that is when you will open yourself up to strikes. Now keeping your eyes on your opponent is not the only thing that will keep you safe, keeping your hands up, counter striking, range management, blocking etc. all aid in not getting hit.

So when I am learning a new drill, I will look at my feet, to make sure my body is doing what it is supposed to do then I focus on my opponent/partner.

One of the basic parts of fighting is, learning where to look. One of the hardest parts is learning and anticipating your opponents moves while watching the body. When I first started sparring my eyes would close every a punch came towards my face. This is normal, this is self preservation. Your brain is telling you to protect your eyes. But you also can’t fight well when your eyes are closed.

We are told keep your eyes open, don’t look down at your feet, look at the upper middle part of the opponent.

You may be asking why, look at the center upper center of mass. Why look between the pecks and just under the collar bones? Quick and easy answer is this… your peripheral vision and reaction time are much faster than what you see in front of you. We can speculate why that is, but most likely it is because as animals if something is coming at us from the sides we are going to react first and then assess the reasons later. Either way our reaction time is much faster when you are reacting to what you see on your peripheral vision.

When you look at their chest you are seeing the movements of the shoulders, so when one shoulder goes backward, you can safely assume that they are about to throw a strike from that side. Or if their hips and body move backward they may be attempting a kick.

This is all well and good… but guess who is still trying to learn how to do this effectively. Yup that is right me! I think it is going to take me a lifetime of study and to learn all the tells of a persons body.

On top of that we are taught counter movements/strikes, faking attacks, and then striking with another limb. So seeing and learning how to anticipate another fighters strikes can get pretty complicated.

I keep practicing and learning and hopefully one day I will be able to keep my eyes center, and see movement from my peripheral, interpret and react in time. That is the goal!

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Monday 02/01/2021: 1/2 mile run, #Shefit30 challenge day 29

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Almost done with its this challenge. This is day 29, and the words were, E.N.D.S.T.R.O.N.G. One more day in this challenge.

Sweaty selfie, please ignore the fat on my arms and messy hair.

Because there was confusion from one of my friends- I did these words as a superset, all at once. I did this set x3.

So it ends up being 45 burpees total oof. Lol

I had two non scale victories today.

1) The purple shefit bra is the one I wore today. The black and green ones are ones I wore the other days. They are all the same base size. It felt loose, so I decided to adjust it. You can see the underbust band is 2 to almost 3 inches further closed. Yay!

2) high knee burpees, I was able to do 10 before having to take a second to rest. Last week I did 7 then the rest normal, and I had to take multiple second tests. Yay!

Also attempted to run outside, to slippery and snowing at the

Here is the challenge word E.N.D.S.T.R.O.N.G. and what I did to add to it:

E) 15 push ups- glute activation after each push up, leg lift
N) 15 jump lunges
D) 1 minute plank
S) 30 seconds fast feet
T) 20 hip dips each side
R) 6 crunches- 30 frog, 30 pike
O) 30 sit-ups with kettlebell press at top
N) 15 jump lunges
G) 15 burpees- 10 high knee jumps, 5 regular

Thank you for this challenge Shefit30!

Tuesday 02/02/2021: Training: 1 hour of Muay Thai training

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Today was all about cutting the angle and flanking your opponent. Working in footwork, and strikes, and counter moves.

It was a great day of training. There was some mind melting to try to get the body to do the movements but once they started to click it felt smooth.

I really need to practice the footwork warm ups we did today. Gonna add it to my day.

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) jab, jab, side step pivot, cross

4) jab, jab, lateral pivot, cross, lead kick
5) held pads for H

6) jab, jab, cross, sidestep, hook, rear kick
7) held pads for H

8 ) jab, step back, jab, cross, rear knee
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

Thursday 02/04/2021: 1 hour of Muay Thai training

“If you look at the floor, you end up on the floor.” This is one of the sayings you will hear in class on nights.

When we are working on our footwork, I take time about three rounds slowly, looking at my footwork to get it down. Then I focus on my opponent doing our drills. Because like the saying above if I am not paying attention to my opponent then I will be on the floor. I won’t see the blow coming.

It was a great day of training again. Thanks Khun Kru Krysta.

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) jab, jab, side step pivot, cross

4) jab, jab, lateral pivot, cross, lead kick
5) held pads for H

6) jab, jab, cross, sidestep, hook, rear kick
7) held pads for H

8 ) jab, step back, jab, cross, rear knee
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

12) bonus footwork- lead side step to cut the corner jab, lead side step to cut the corner Teep, shuffle back lead shield

Friday 02/05/2021: new #Shefit30 Booty Band challenge

So…because I missed Wednesday and Thursday I did them all today!

Wednesday and Thursday were a crazy for me. I was lucky to get my regular routine done.

I did Days 2, 3, 4: ——————

Day 2 (2/3/2021)- Booty Band Workout 1 – Legs
I did this set x3
1) 15 reps per leg split squat + rear leg lift
2) 15 bridge up + abduct knees
3) 30 squat sidestep squat
4) 15 wide stance good mornings

Day 3 (2/4/2021)- I AM STRONG 3-5x through
I did this set x2
I – 25 Knee Crunches each side
A – 30 Star Jumps
M – 30 Plank Jacks
S – 30 Seconds Fast Feet
T – 20 Hip Dips
R – 60 Crunches – 30 frog, 30 pike
O – 30 Sit-Ups + press at top
N – 15 Jump Lunges
G – 15 Burpees + high knee jumps

Day 4 (2/5/2021) Booty band Workout 2 – Arms & Abs
Did this set x3
1) 30 seconds high plank + alternating side knee
2) 30 bicycle crunches
3) 30 high plank hand sidesteps out
4) 35 knee up crunches

I am all caught up now. Woot!

Saturday 02/06/2021: Shefit30 Booty Band Challenge, Muay Thai, Kali training

Training: 2 hours of Kali/Staff, and Muay Thai training

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Kali was cold but fun today. We worked the staff with mid double hand grip. We drilled through strikes 1-5.

“With a big enough lever you can move the world.”

Then we finished with each drill of all five strikes with:
1) a snake + arm bar + off balance to throw.
(Notes: zone, move grip up staff, block # 5 strike, strike with downward blow to head it makes opponent bend over, snake arm of opponent, pull them to you, push down, staff on tricep, step at 30 degrees and pivot c out and throw opponent)

2) smash opponent hand with sandwich of sticks
(Notes: zone, pass strike, blow to head of opponent, your stick on top of opponent stick, smash hand of opponent between sticks.)

3) paper cutter choke hold
(Notes, zone, pass strike, blow to head of opponent, let go of stick, pass your stick in front of opponent neck, palm up grab of your stick behind opponent head, pull stick into your framed elbow, lower hand as leverage, paper cutter choke on neck.

Muay Thai– we worked the same drills we did Tuesday and Thursday week. Which is great it let me hone my skills better.

And I sparred at the end of class.

Thank you khun kru Krysta!

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) jab, jab, side step pivot, cross

4) jab, jab, lateral pivot, cross, lead kick
5) held pads for H

6) jab, jab, cross, sidestep, hook, rear kick
7) held pads for H

8 ) jab, step back, jab, cross, rear knee
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

12) bonus footwork- lead side step to cut the corner jab, lead side step to cut the corner Teep, shuffle back lead shield

Workout: # 2- 35 minutes #shefit30 Booty Band Challenge

I just finished this booty band challenge for the day.

I am pooped. I did this after 2 hours of martial arts training. (Muay Thai and Kali)

I did it, ladies who did it as well that is 135 push ups!

Now to the showers and then I am going to make myself a fixture on the couch for at least 30 minutes for me. Lol

Day 5 (2/6/2021) – EMPOWERED 3x
E – 15 Push-Ups
M – 30 Plank Jacks
P – 20 Reverse Lunges + curl with weights
O – 30 Sit-Ups + press with kettlebell
W – 15 Supermans
E – 15 Push-Ups
R – 60 Crunches – 30 frog, 30 pike
E – 15 Push-Ups
D – 60 Second Plank

Friends who are seeing this, fee free to do this with me. Try it out!

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In your martial art, where are you taught to look? Do you find it difficult to watch and anticipate your opponents moves, while you yourself are trying to strike your opponent?

If you got this far, thank you for reading my blog. I hope it helps someone. I use this as a notebook and archive of my adventures thus far. If you liked it, please feel free to subscribe. Hit the like button and leave a comment if you are feeling chatty.

Don’t photo edit, just go get it. Show me your sweaty selfies. I mean look at mine… I don’t photo edit any of them… au natural spicy disaster is what I am.