Tag: workout

Martial Arts 10/15/2019: “Spank them with your leg”,”Don’t Feel Like Shit, Just don’t”

On By Thinks with SpinksIn Fitness, Martial Arts, Muay Thai, Muay Thai, Fitness, workoutLeave a comment

So I chose this title cause it amused me. Our teacher/trainer Tony told us, “don’t feel like shit, just don’t”. I liked that. What he was referring to is after a while, in training, and in a fight, your leg is going to get tired. You are not going to always get it up there for that perfect teep in the solar plexus, so teep the leg. Work on other skills that you can fall back on when you start to get tired. This is great advice for anyone doing any sport, or activity. Hell its great for life. If it makes you feel like shit, maybe try something else for a while.

I don’t think he meant to not train through sore tired muscles. That is still great to do and preferred. Pressing on during times when it is tough is good and helps you train your body not to give up when it gets tired. However, there is wisdom to acknowledging that you are tired and going for a different target to get your wind back.

Tuesday 10/15/2019 – 2 hours… Running, Muay Thai

Today we started out with a run. We ran 1.5 miles, warmed up and cooled down for about .5 miles, and did it all in about 20 minutes. This was a great steady state run. This was great for me, cause my rib still hurts a little. I had a dislocated rib and my chiropractor put it back into place. So now I am just sore.

Training

In Muay Thai, we practiced the quick shuffle to the lead kick. We did this in various forms. We added spinning elbows. Those are always fun.

We worked on teeping the leg instead of the solar plexus.

We worked on faking a teep to slide in and elbow.

I have come to understand, that there are…my Khun Kru Krysta calls “secret sauce” moves, and combos that are only privy to your Kru, or are developed by your Kru, and should not be shared. They are your ace up the sleeve as it were. I have not talked about it before, but I thought I could at least say something, just not the “secret sauce”.

Tony gave us some “secret sauce”, and I unfortunately cannot tell you. But if you want an hint there are some awesome, deadly, and beautiful things in Muay Boran. I love learning these new to me cool things. You will just have to find your own awesome Kru to teach you theirs. =)

30 minutes of bag work after class is what I ended with. Now I am exhausted. I need sleep. Tomorrow we have more Thai practice.

Wednesday 10/16/2019 – 3 hours… BJJ, Muay Thai

Some days it is just getting on the mat and doing the reps. When you are learning new skills, it gets hard to stay motivated. I feel stupid and my body is not moving the way I want it to.

I am tired today too. So pushing myself to keep going is hard. I did it and I pushed through my muscle fatigue however, some days when you/I am not picking up the skills as fast it is demoralizing.

I think this is the pushing through part. The part where you may feel like shit but you have to push through. Or you feel like shit because your brain is being mean.

BJJ – The learning curve is high in Brazilian Jiu Jitsu, because it is like learning a new language.

Jui Jitsu was great fun. However, talking to one of my Muay Thai brothers who also is a brown belt in BJJ I find it is just like when we started Muay Thai and Kali. Until we learn the terminology/lingo/language, they can say we are going to do an Airplane to regain posture. I will nod and go along with it because I am seeing what they are doing. However, until I have the lingo I cannot connect it as well.

In BJJ we learned all about breaking opponents posture, not fighting them but using their movements against them. As I learn more and more about this form of martial art, I am realizing it utilizes physics, body mechanics and just being smart. Its completely different than the striking martial arts. Where you are reacting to an incoming strike.

Warm up:

  1. forward shoulder roll
  2. backward shoulder roll
  3. shrimp
  4. backward shrimp
  5. various stretches

Training:

  1. Breaking the guard of a person, by hipping in and putting knees under them. Leaning in on leg, with elbow or arm to move leg out. This lets you get over them and get a cross body.
  2. Breaking the guard of a person, by knees on floor, active toes, to up on one foot, and pulling out while keeping their hips on the floor
  3. Regaining posture when pulled in
  4. Regaining posture when pulled in by doing an airplane
  5. Countering a two handed choke from behind, grabbing their hand stepping out, rolling their wrist and then duping them on the ground

Thai – “Hurl Your Body At Me! You are over thinking this.”

Warm up: Stations

  1. 3 minutes for each two rotations – bag work, teeps on one bag, and free form on another bag
  2. 3 minutes for each two rotations -Burpees
  3. 3 minutes for two rotations – Jump rope, pad work with Tony

Training:

  1. Lead horizontal elbow, rear horizontal elbow, lead vertical elbow, spinning rear elbow
  2. Fake a hook into a, diagonal upward elbow/ #7 from mid line a.k.a. catfish whisker in Thailand, into a combo elbow of a rolling downward vertical elbow.
  3. Lead knee, step to lead knee, rolling vertical downward elbow
  4. Teeps with lead leg to opponents lead leg to establish distance, to a superman elbow. (I am terrible at this)

Thursday 10/17/2019 – 1.5 hours… Run and Muay Thai, “Spank Them With Your Leg”

Today H and I decided we were going to go for a run. Ok so normally I run on the treadmill in a building. We are going to have to get running head bands that cover our ears, and gloves, and more appropriate running clothing for cold weather. Today it was in the 50 degrees F or 10 degrees C, that is not such a problem, but the wind was vicious today. But I got a 1.25 mile in, before I was just to cold.

Muay Thai – “Spank Them With Your Leg”

In Muay Thai practice we worked on jumping in to a leg kick. I am not certain what to call it other than jumping onto your lead leg and kicking with your rear leg, the opponents lead leg. This gets you into the pocket faster, and does not give your opponent time to react.

My partner and I were working on our jump into leg kick, and landing them on the kick pads. Tony our instructor came around and said, “oowhee”, I have come to love that sound. That is the sound of ‘ohh that looks like it hurt. You did a good thing.’ So I love hearing it. He did that when he was watching us do our kicks. That is when he said yeah that is it. Hop into that kick and “Spank Them With Your Leg.” I lost it then. It was so funny. I could not breath for laughing so much. Almost got kicked too… But composed myself and we continued.

Muay Thai Training

Warm Up:

  1. jump rope
  2. Bag work

Training:

  1. jump into leg kick, check distance with a jab
  2. Double jab, to jump into leg kick, to jump into leg kick
  3. Jump into leg kick, hook only small leg movement, cross, hook leg pivot a little more, then jump into a leg kick.
  4. Jump into leg kick, any 3 count with hands (jab, hook, cross, etc), jump into leg kick
  5. Jump into leg kick (this was just done so that we could get used to getting kicked in the leg.)

Cool Down:

  1. Crunches x 2 sets at 1 minute
  2. Flutter kicks x 2 sets at 1 minute

The main thing was to focus on speed, and flow. Not to focus necessarily power. Power comes with form, and practice.

We ended up leaving after Muay Thai class cause we were tired, and skipped Kali for tonight. It was a great class. 4 am wake up times are so hard. I had to work at the bakery in the early morning this morning.

Friday 10/18/2019 – 1 hours… Muay Thai, “Muay Thai Hang Over”

Muay Thai Training 1 hour. Thank you so much Tony.

Best quote for tonight is “that Muay Thai hang over” by JD. meaning the next morning after you throw 1000 kicks you are dead tired like you had a crazy night.

Example:

  • Friend- did you drink to much last night?
  • Me – nahh just did 1000 kicks 😆😆

Training

Warm up:

  1. Shadowboxing knees across the mats for 1 3 minute round. (ohh ouch my hip flexors)
  2. Ladders of jab cross, to knees. Do 20 jab crosses, and 20 knees – 19 jab cross, and 19 knees all the way to 2 jab cross, and 2 knees. Then go back up from 2 jab cross, 2 knee – 20 jab cross, and 20 knees.

Training:

  1. Rear upper cut, lead upper cut (focusing on form and flow, making our hits smooth.)
  2. Rear upper cut, lead hook, cross, hook, lead kick, cross
  3. Rear upper cut, lead hook, cross, lead hook, body hook
  4. Pop the leather
  5. Light playful sparring

I am exhausted. When Friday comes around I have at least done 4 days of martial arts, sometimes its 5 days. When you have to adult all day long, dealing with kids, working, and daily chores, Friday night is rough. I am typing this up, and working to keep my eyes open. So I am going to call it a night

I will end this day with… I let my trainer Tony know that I feel terrible, just out of sorts when I spar. I am often told I have good form, but my sparring I just don’t, it feels like I loose everything I learn or know when I start sparring. Tony heard me, and said, ” I hear you, and we will work on it.” So wide eyed I am wondering what I got myself into.

And now to roll out my muscles… ouch!

Today we decided to take as a rest day. In an effort not to feel like shit, we decided to just relax and let our bodies rest.

I completed 7. 5 hours of training this week. Not to shabby… I hope you all had a great week. Keep working to be the best you that you can be, and my respects to you all. Thank you for reading my blog.

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Martial Arts 10/08/2019: Wai Kru, Dislocated Rib, Difference between drilling a skill and application of a skill

On By Thinks with SpinksIn Fitness, Martial Arts, Muay Thai, workoutLeave a comment

New week of martial arts training. I started it off with a bang. I added running before my training at least three times a week. We will see how I do with this new change.

We started off the week with talking about and contemplation about drilling for flow/skill, and the application of a skill. What I mean is when we are doing a drill where we block, pass, and trap or hubud, we are working on a skill and learning flow. How to avoid a strike. However, in the real world when you have the persons arm pinned you would just then return a strike to an opportune area, like the neck or gut.

Tuesday 10/08/2019 – 3 hours… Running, Muay Thai, and Kali

With K one of my friends I dragged to Muay Thai and he loves it now.

We started out our training day, my husband and I by going on a 1.5 mile run. Then came back and hit pads for the remainder of the time till our Muay Thai class started.

Muay Thai – Teep to Kick works on our balance and opening up our hips

Timing the teep, to same side kick helps with balance and speed. We open up our hips and work in the full range of motion.

  1. Rear teep, rear kick, hook, cross, lead kick
  2. Lead teep, lead kick, cross, hook, rear kick
  3. Rear teep, rear kick, hook, cross, lead kick, rear teep
  4. Lead teep, lead kick, cross, hook, rear kick, lead teep
  5. Pop the leather for the last part of class

Kali – Whobud

Working on flow drilling, helps us learn the energy, or feel of the attacker. We then learn how to deflect blows and then trap the arm of the attacker, so that we can return a blow. However, the training for flow is different than application on the street. For instance if I had passed, and trapped the attackers weapon and hand successfully, I would then attack a soft area that I could do damage so I could get away. I would not do a the simple return attack so that they could pass and trap my arm. But that is the difference between learning the flow/movement and using the skill in the street, or in a real life situation.

  1. hubud from 1 strike
  2. hubud from 1 to 4 strike
  3. hubud from 5 strike
  4. hubud flow from 1 to 4 and 5, then disarms

Thursday 10/10/2019 – 2.5 hours…Running, Muay Thai, Kali – Wai Kru

Kru Kristen, she is leaving, well stepping down from being full time instructor. I will miss her. She has been my instructor since I started Muay Thai. I wish her the best on her travels and adventures.

Today was a special day. An emotional day although we all tried to push our emotions deep down in and act tough. Not only did we do our training, I and some of my fellow students were able to present our teachers/Kru with a Wai Kru gift. I wrote up a separate blog post about it if you are interested in what Wai Kru is.

Mauy Thai Training:

  1. Jab, cross, lead kick, rear kick, teep
  2. Jab, cross, lead kick, lead teep
  3. Jab, cross, bob and weave, hook, rear kick, teep
  4. 5 kicks one side, 10 knees, 5 kicks the other side.
  5. Scoop teep, rear kick to leg, hook, jab, teep
  6. You lead teep multiple times, and when the opponent goes to scoop your teep, you fake a teep waiting for them to scoop, and then jab them.
  7. Teep multiple times, and when your opponent goes to sweep your teep, switch to question mark kick.

Kali Training:

Flowing from Hubud with #1 strike, to Hubud with strike #2, to cut and cover 1 through 5. We worked on disarms and wrist locks 1 – 15.

I have to work on the locks and disarms from the figure 4, those are newer to me and don’t flow so well. I need to remember to compromise the persons frame/spine. If you get them bent over sideways or forward, they are off balance and it is easier to disarm them.

However, when you use all of your skeleton, and frame well when you have pinned an opponents limb it is easy to control the limb even if they are fighting, or trying to muscle it out.

This was a great day of training.

Friday 10/11/2019 – 2 hours of Muay Thai – minute tweaks

We worked on shadow boxing, flow and technique. I started the night out working on my boxing twenty. We were told to get ready for our level 1 Thai test. This just boggles my mind. But I will get ready… work on conditioning and try to get the kicks and knees in.

At the level we are training, now we do minute tweaks. Today in Muay Thai practice we we were working on rear jab, cross, body hook, lead elbow. In that body hook, elbow combo, I was re-chambering causing my boxing flow to take extra time. So the tweak that Tony had me doing is you hit the body hook, don’t turn into it, pull your hand up to your face and just step in for the elbow. It made the flow smother, and took seconds off the time between body hook and elbow.

Small tweaks in just our stance, how we throw a punch, for instance using our bodies, instead of just trying to muscle it. Chamber and coiling body so that you can throw a better, more powerful punch.

I was told my form for my kids was great by Tony. Squee! My training partner was amazed at the power of my kicks, and teep. He said that particular teep was working for me and to keep doing it.

It is nice to hear the positive feed back. I am amazed when I hear I have good form. I know that I am still working on a lot of things. But it just goes to show when you put the pad time in, the mat time in, and the bag time in, you will eventually start to get better.

Friday night I had a rib get dislocated. Luckily it was right at the end of the training. However, it hurts. My body has done this before, so it is not new and scary. It hurts to laugh, it hurts to breath deep and it hurts to bend a certain way. I am going in to my chiropractor tomorrow to get it adjusted back into place.

All in all this is not a big deal for me, but I ended up hanging out with friends on Saturday night and when talking with some of them, I realized just how differently we see pain, and challenges. How this training changes you. It is not a huge deal to me because I have had them before, I know what to expect. It sucks for it to hurt, but it is not earth shattering. This pain is more of a constant annoyance.

When I told some of my friends about it. Their eyes went wide, and made exclamations about how tough I am, that is amazing, and that is crazy. When we train martial arts, bumps, lumps and bruises come with the territory. We know that there is a possibility of getting hurt. We try to train in a way as to mitigate that. By simply watching and correcting our form, not trying to kill our training partner, an wearing the correct gear.

If I had to get up and go do 3 rounds right now I could. Would it be super fun… nahh… but it would be doable. I would compartmentalize the pain and deal with the aggravation later. Maybe it just takes a certain kind of person. Maybe we who practice martial arts are a different breed. Maybe it is trained into us. However, I don’t ever hear my instructors saying work through that pain. They say the opposite, if you are hurt step out and tend to your needs.

I digress though… this is just food for thought.

All that above being said, I skipped Saturday training to let my body rest. I am working on listening to what my body is saying, instead of thinking I know best all the time.

Thank you for reading. I hope you have a great weekend. Keep working on being the best you, not some body else. My respects.

Martial Arts 10/01/2019: Kicking It, Stabbing It, Choking It- BJJ, Kali, Muay Thai

On By Thinks with SpinksIn Brazilian Jiu Jitsu, Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, workoutLeave a comment

That was 12.5 hours this week of martial arts training. This month we are working on kicks. Woo hoo… One of the most awesome things about Muay Thai is the kicks. I am excited. Can you tell?

Enough babbling… on to the training…

Tuesday 10/01/2019 – 2.5 hours… BJJ, Muay Thai, and Kali – Kicking It -Sparring is a Distance Game, Stabbing It – Flow Disarms

BJJ: Practice

I started with BJJ drilling with a friend of mine for 30 minutes. I can’t tell you how many people/friends I have that have been so excited that I have started BJJ.

  1. I worked on my Sit Up Sweep.
  2. I was taught the Kimura for when some one bases forward.
  3. I was taught the Americana when I get my Sit Up Sweep. Must remember to get my right leg hook in.

Muay Thai: Kicking it -Sparring is a Distance Game

In Muay Thai we started kicking this month. We started with teeps and distance drills. Because Kru Kristen noticed when we spar, all of us are either all the way in or way the heck out. So she wanted us to work on our leg game, our teeps and kicks. Being in range to do so, but trying not to get hit. That is all easier said than done. At this point while we are still learning tweaks to our form, we are doing the smaller tweaks, the more intricate work of trying to learn our distances better. She said your distances will change when you partner up with different people. I am not quite certain what that means but I will keep thinking on it.

  1. Distance drill with teeps
  2. Teep Lead Leg, Rear Leg Kick, Hook, Cross, Left Leg Kick
  3. Teep Lead Leg, Lead Round House Kick, Cross, Hook, Right Kick
  4. Minisota Shuffle
  5. Sparring x 3 – 3 minute rounds (focus on keeping distance)
  6. Clench Sparring x 3 – 3 minute rounds

Kali: Cut and Cover, Stabbing It

In Kali we started with knives. Single knife, but going through 1 – 5 strikes with both heaven and earth grips. Below are examples of heaven and earth grips.

Left picture is earth grip (pointing to earth), middle picture is earth grip, the right picture is heaven grip (pointing to heaven). (note: This is a real SOG knife with a live edge. We do not practice with this. We practice with dull practice knives.)

We worked on the cut and cover, and wrist locks and disarms. We flow through the 1 – 5 drill and find the openings to either disarm or wrist lock and disarm our partner.

Wrist lock to Neck and Disarm

Wrist lock to disarm

Wrist lock to stab in leg

When first wrist lock is not working c clamp to wrist lock

Disarm when they are attacking with heaven grip a la Psycho the classic Horror bathroom murder.

Here is a video of Panastas or Cut and Cover drill strikes 1-5. With a wrist lock.

This is just a straight disarm off of a cut and cover drill.

Wednesday 10/02/2019 – 3 hours… BJJ, Muay Thai – Choking It, and Jump kicks

Today was a great day. I ended up doing a full 3 hours of training. We stared with BJJ fundamentals class. Can I tell you when Professor Pedro Sauer walks on the mat it still amazes me. I get to go to classes where he will teach and tell us what we should be doing. If you are new to BJJ and don’t know who Professor Pedro Sauer is you can google him, and many pages will pop up. He is one of the most sought after instructors for MA not to mention for BJJ.

Anyway he came in today and was watching our class. Squee!!! I am so lucky. I have gotten the chance to work with some of the greatest martial artists alive. Ajarn Chai (or Ajarn Surachai Sirisute ), Guro Dan Innosanto, Ajarn Trigg, Ajarn Nelson, and so many more. I can’t even name them all. Squeee!!! I am so lucky.

Ahem…sorry I digressed.

BJJ: Choking It

We worked on a sweep from when a person is trying to do a cross body choke on us.

If you are on your side facing their cross body, you grab their hand/gi with your hand, and hip up pushing their elbow on the floor. Frame your elbow into their hips. Move your body out to almost parallel with theirs, do an upa of sorts and roll them over.

Next we worked on a bat choke when some one is turtling.

Muay Thai: Solo practice, we worked on teeps and distance management, and pop the leather.

Muay Thai: Jump Kick It

  1. bag work
  2. Shadowboxing – Cross, hook, rear knee – hook, cross, lead knee
  3. Jump kicking from the lead leg
  4. Jump kicking form the rear leg
  5. Jump kicking on the bag

Thursday 10/03/2019 – 2 hours… Muay Thai, Kali – Teeps and Kicks, Panastas (Cut and Cover)

Ok today was great! However, I am exhausted. I had to be at the bakery at the a** crack of dawn, and well I am tired. But I was happy to go to class.

We went back to basics in Muay Thai. It was nice. I like doing that, after a month of intensive focus on fixing the minutia, or making the tiny fixes to our form/response time/distance management etc. Its nice to just do the things we know we know how to do. I worked a team mate that has had to be in and out of the gym for the past 6 months. She mentioned my kicks and and punches were really great. She could feel the difference in my power. I am so happy to hear that. Most often I don’t see it, feel it. But she and I worked together before she had to leave, and she could see/feel the difference. Woot!

Training:

  1. Distance management drill with teep
  2. Lead Teep to left to right 4 count or (rear round house kick , hook, cross, left round house kick )
  3. pyramid kicks burn out
  4. Rear Teep to right to left 4 count or (Lead round house kick, cross, hook, right round house kick)
  5. pyramid kicks burn out

Kali – Panastas (Cut and Cover)

Whew Kali we are working on single knife again. We worked on the panastas or cut and cover drill. Where you cut the assailant, then immediately block/cover the arm you cut with yours hand, then return a shot to opponent.

We used heaven and earth grip again. We also worked on disarms and wrist locks again. The key with wrist locks is not muscling the assailant around. It is the angle you have, and compromising their center. When you bend them, left , right, over, it will compromise their grip. So an effective wrist lock is a combinations of :

  1. Position of your body, hands, in relation to their body (break down their posture)
  2. Correct grip, and pressure
  3. Flow
  4. Execution

Friday 10/04/2019 – 2 hours… Muay Thai – reaction timing, speed, and staying springy

I love Tony’s classes. He works us hard, but he also gives us one on one tips for improving our own skills.

Today was no different. We worked on reaction timing. Where he had us timing a swinging bag and kicking it with proper form. Or he had us teeping a swinging bag where we had to make sure we teeped only when it was close enough to us.

We worked on speed. Keeping our form and working on making things smooth and fast.

We worked on staying springy on our feet. We started with drills across the mat that had us walking with our heals off of the ground, we and he then added shields while walking with heels off of the ground.

Training: these were all 3 minute rounds

  1. Walking across the mat in Thai stance, keeping hands up for guard, and heels off the ground
  2. Walking across the mat in Thai stance, keeping hands up for guard, heels off ground, and adding a shield on both sides.
  3. He swings the tear drop bag at us and we have to time our round house kick to hit it and push it back.
  4. He swings the bag at us and has us kneeing it.
    Rotation rounds
  5. Lead kick, to Lead Jump Kick
  6. Hop knees
  7. Then working with Tony feeding us, jab, cross, hook, cross
  8. Jab, then hop rear kick
  9. Tear drop bag was, teeps and timing of teeps.
  10. Then working with Tony feeding us, uppercut, hook, cross
  11. We finally worked on how to get our foot our when some one catches it. We worked on how to push them away.

Below is a video of me working on my uppercut, hook, cross. =)

One of my instructors friends and a fighter wanted him to give him birthday kicks. I recorded part of it. Here it is.

It was a great class, and my thanks go to my instructor Tony.

Saturday 10/05/2019 – 3 hours… Kali, and Muay Thai

Ok so today is Saturday, and Saturday is the end of my training week. I have been going for 6 days this week if you include my weight lifting day. I take Sunday off and sometimes Monday depending on how my body feels. That means that Saturday I am pooped. I have had a long week of training.

This also means that sometimes it is a force of will to get up and get my butt into the gym. Sometimes it is not and I am ready and raring to go. Today though, I am exhausted, and I wanted to just be lazy around the house.

I however, did not do that. I got up early in the morning cause I could not sleep. Made mini key lime cheese cakes, and then got my butt into the gym.

I had a blast once we got started. It is starting to get a little more chilly here finally.

Kali – Bo Staff was a Kali class today

We went out into the beautiful sunny chilly morning and worked on the these running saints.

Running Saints:

  1. St. Sabbathial
  2. St. Miguel
  3. St. Gabriel

A running saint is a flow drill that requires you to move quickly and aggress on your opponent. This drills are meant to help you learn how to for lack of better terms run down your opponent. So it requires you to move fast and for the defender to move fast backwards.

I have the hardest time going backwards. =) That is the part I have to work on most. Going forward and being aggressive is not the problem.

Muay Thai – Striking class

We started with distance drills. Supper important to learn, and something I am still working on. I am short and I have to get into the pocket to get blows in, but most people are taller than I am and can hit me from a distance. So these distance drills really help me understand where I need to be.

Training:

  1. Jump rope for 1 three minute round
    Working on speed from teep to kick
  2. Rear teep, rear kick, hook, cross, lead kick
  3. Lead teep, lead kick, cross, hook, rear kick
  4. Rear teep, rear kick, hook, cross, lead kick, rear teep
  5. Lead teep, lead kick, cross, hook, rear kick, lead teep
  6. Sparring for the last 20 minutes

Well that is it for today, for the week. I got a compliment on my form and flow movement today from Kru Krysta. Yay… I am so lucky to have the training and teachers I have. I am so lucky to have the supportive husband and family I have. I love Muay Thai, I love Kali, and I am falling in love with BJJ.

I kicked it, stabbed it, and choked it this week. I had a blast doing it. But I am exhausted now. So have a great weekend everyone.

Thanks for reading and as always please feel free to ask questions or make a comment. Keep working to be the best you that you can be.

Weight lifting for the week of 9/30/2019…Higher Reps, Lower Weight

On By Thinks with SpinksIn Fitness, Weight Lifting, workoutLeave a comment

My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.

I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.

Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.

In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.

Workout: 50 minutes

  1. Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
  2. Squat + Curl dumbbell – reps- 12, 12, 12
  3. Push ups – reps – 15, 15, 15
  4. Bent over dumbbell row – reps – 20, 20, 20

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  5. Crunches – reps – 35, 35, 35
  6. Lunge + Front Raise dumbbell – reps – 24, 24, 24
  7. Renegade Rows with dumbbell – reps – 24, 24, 24

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  8. Inclined bench press – reps- 20, 20, 20

I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.

Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.

Martial Arts 09/23/2019: Hang On Like An Angry Sloth – BJJ, Muay Thai, Kali

On By Thinks with SpinksIn Brazilian Jiu Jitsu, Fitness, Kali Escrima, Martial Arts, Muay Thai, workoutLeave a comment

Feeling good. My cold seems to be in the rear view mirror. So today I started my weeks training. With BJJ in the morning, followed by my run weight lifting workout. Yay for reaching daily goals.

Often times I cling on with all my strength mentally and physically to my training. Some times it takes just coming in and working through the training for that day. Some days you just don’t feel like you are making all that much progress. Sometimes you have to cling like an angry sloth. Sometimes you don’t feel like going in, and that is when you drag your tuchus into the gym. Because even if you are not feeling it having the tenacity to keep going and keep training will pay off in the end. Hours on the mat will start to add up.

Monday 9/23/2019 – 1 hour Brazilian Jui Jitsu

This is the second day of BJJ, and I am loving it. When you start a new martial art, or any kind of skill. It is hard to remember everything you did. I think it is partially cause a person does not have all the vocabulary. At least that is the case for me. I am trying to make sure I write it down right after class or I will forget. I call it a when if I can remember some of it. After a while I feel that just like my Muay Thai and Kali, I will retain more and more. I just need to build up my foundation.

Warmup:

  1. Rock to balance
  2. Teeter Totter to balance
  3. Cross sit
  4. Cross sit to lunge and stand, then reverse

Training:

  1. Standing Guilatine
    • Making sure to lean on the person, remove space around their neck by pulling your hand in, thumb up, grab with your other hand.
    • This is to remove oxygen to partners brain
  2. Standing Cross Collar choke
    • Palm up/Palm up 50/50
      1. Make sure to have thumbs behind ears, wrist on neck
      2. Move head up with inserted arm to get under and grab collar
      3. Turn wrists toward neck, as you squeeze
      4. Push forward with hips, and push chest out through arms
    • Palm up/Palm down 80/20
      • One arm is framed on neck
      • Lean over and put other arm over hand holding collar
      • Bottom arm is pulling
  3. From Guard Cross Collar choke
    • Same as above just you are on the ground
    • Break down partners posture
    • Grab collar, and perform cross collar choke
    • Keep hips up for closed guard
  4. Sit Up Sweep
    • When opponent posture up grab collar and ride up
    • But elbow or hand back on mat
    • Trap opponents arm
    • Sit in opponents lap
    • Point your toes so you don’t break your ankle or knee
    • Roll onto knee and shin
    • Put your leg in opponents armpit to push them over, and get high mount

Kru Kristen, described part of the sit up sweep move, “hanging on like an angry sloth.” That made me laugh and it seems not only does it work for this particular sweep, but it also to training.

Tuesday 9/24/2019 – 2 hours Muay Thai and Kali – Seeing openings and being fast enough to take them.

Back at into training and so happy to see my team mates. I love seeing their smiling faces and they all said they were glad to have me back. Today was a big day for training. When we were sparring I saw an opening and got a cross in. Furthermore my instructor was watching us while I did it and she said, “yesssss… Tanya! That is how you do it.” I was shocked and amazed, and I looked at her amazed I got a hit in. She imediately said, “Don’t look at me while I am coaching you.” I was just so surprised.

Not only am I seeing the entries, but today I was quick enough to get them in. Well at least this time. I am sure I will make more mistakes along the way. However for today I did good.

It seems to be the case so far in training. You get to the point where you can see an opening but aren’t fast enough to take that opening and get a strike in. Then you see an opening for a strike and you become fast enough to see it and execute. Here is hoping I am crossing in to that territory.

Kru Kristen said everyone is looking good and have learned so much. We are applying what we are learning so this makes her happy.

Thai Training:

Warm up –

  1. Jump rope 3 minutes
  2. Shadow Boxing 3 minutes

Boxing –

  1. Parry the incoming Jab
  2. Windshield wiper and shoulder check opponent
  3. Upper cut rear hand
  4. Lead hook
  5. Cross
  6. cut the corner, or get out
  7. upper cut burn out for 1 minute
  1. Parry or catch the jab
  2. Parry the cross
  3. Shuffle or lateral in and shoulder check
  4. Lead upper cut
  5. Cross
  6. Bob and weave out
  7. Upper cut burn out for one minute
  1. We then did 3 rounds of 3 minute sparring.
  2. This is where I got my hits in.
  1. 3 rounds on the heavy bag. I opted out of clench sparring to baby my shoulder a little bit.
  2. 1 round of flutter kicks
  3. 10 burpees

Kali Training-

We worked on stick grappling again. We covered the inside and outside disarm, using snake and vine technique.

My partner was trying to figure out a way to get up when the person they are fighting has their arm, they got up in such a way as to have their head down and then were on their knees. So I saw the guillotine and I took it. Kru Krysta said, “that is great! A sneak guillotine!”

  1. Eqquise, kumbiata switch, crash into the person with your shoulder, start walking stick down, pain compliance on pressure points on side of body, then to double leg and behind knee. Push with shoulder and dump person. Get out and hit knees and angles to shatter them then run away.
  2. Eqquise, kumbiata switche, tricep smash, stick assisted rear naked choke, and hold the arm with weapon to hip.
  3. Eqquise, inside deflect, paper cutter on the arm and breaking opponents posture.
  4. Eqquise, inside deflect, pull oppnents hand with weapon to third point in the triangle, insert stick between the legs of opponent, step on foot and then push and pull to take opponent down.
    • Alternately you can use the punio pull out their knee while standing on their foot and pulling them over to 3 rd point in triangle.

Today was a great day in training. I was seeing openings and at least attempting to get them. I got punched in the face many times today, so I am by no means an expert. But I am really happy with my performance today.

Wednesday 9/25/2019 – 2 hours BJJ and Muay Thai – spring on your toes

It’s official I am now officially a jitsu-Er. I took the plunge I did three classes, this was my third and I loved it.

BJJ training-
We worked on breaking posture of opponent.
Compromising opponents elbow to break posture
Using a hand lock and blade of wrists to remove opponent posting with one arm to break posture.
Sit up sweep

Thai training-
We worked on elbows, putting power into them- like honing a sword isolating movement. Kicks, to shields to elbow entries
I need to work on being springy on my feet

Sparring. I felt like wow. Just like I did not know what I was doing. Today I seemed to forget all that I learned, when punches and hits were coming at me. I got into my head, and I keep thinking that if I am getting hit I am doing something wrong or I did not block correctly. Sometimes I do miss a block, but sometimes it is just my opponent saw an opportunity and took it. Not that I was bad, but that they were even better. I need to keep this in mind so I can get out of my head space.

It is so much fun. If you are in the Reston/Herndon area you should visit the One Spirit Martial Arts Gym. http://virginiabjj.com/Thank you to my trainers Mike H, Kevin, JD for BJJ, and Tony in Thai.

P.S. I fit in a smaller sized gi than I thought I would. Woot!

Thursday 9/26/2019 – 2 hours Muay Thai, Kali – Blade Seeks Flesh, and Stick Seeks Bone

In Kali
“Blade seeks flesh, and Stick seeks bone”

Paul S. our resident ninja

What the heck does that mean? You may be wondering that. As my friend Paul S. put it. Use the stick to hit, or put pressure, make painful on your opponent/assailant. Stick on bone hurts a lot, and also can shatter bone. Blade seeks flesh is just that. A blade is meant to cut the flesh, to remove some or sever tendons to keep your assailant from running after you.

Wow class was amazing. I had a great time. I was complimented on my form. I was dropping my hand a little when I threw my cross. Gotta work on that.

Muay Thai Training –

  1. Warmup – jumping rope and stretching
  2. jab, cross, rear knee
  3. jab, cross, lead elbow, rear elbow, rear knee
  4. jab, cross, lead hook/lead elbow, rear knee, rear kick
  5. jab, cross, lead hook/lead elbow, lead knee, lead kick (I did a stutter step on this one)

Kali training –

  1. Inside deflect disarm/snake
  2. Inside deflect plus sign disarm/vine
  3. Outside deflect disarm/snake
  4. Outside deflect equal sign disarm/vine
  5. Eqquise, kumbiata switch, tricep smash, stick assisted rear naked choke, and hold the arm with weapon to hip.
  6. Eqquise, inside deflect, pull opponents hand with weapon to third point in the triangle, insert stick between the legs of opponent, step on foot and then push and pull to take opponent down. Alternately you can use the punio pull out their knee while standing on their foot and pulling them over to 3 rd point in triangle.
  7. Eqquise, inside deflect, pull opponents hand with weapon down toward their own body, insert stick between opponents body, and bicep, and using opponents back or hip, leaver them down while standing on their foot.

Below is a video of me doing the rear naked choke.

I really enjoyed the chokes, maybe a little to much. But they are fun. I am amazed that I could remember all of these drills. We worked on all of these. I had to work in the bakery early this morning. I got in at about 4:50 am, and did not get out till later almost 11 pm. To say I am tired is an understatement. But I did it, I clung in there, I came and I trained. Did I think about not going in, yup. But I am glad I came in.

Stick-to-itiveness… its a strange word, one I have heard since I was a child. It’s a informal word in U.S English. According to Merriam-Webster a (famous in the states) dictionary publisher it is:

stick-to-itiveness

nounstick-to-it·​ive·​ness | \ stik-ˈtü-ə-tiv-nəs  \

Definition of stick-to-itiveness

: dogged perseverance : TENACITY

US, informal: the quality that allows someone to continue trying to do something even though it is difficult or unpleasant

So yes this week has been about, stick-to-itiveness, perseverance, tenacity, or just hanging on like an angry sloth. I went into the gym to train even though I was tired, I went in even though I had a bad day, and I went in because I wanted to. However, when my body (read scoliosis) was telling me to take it easy I did just that. Friday night I listened to my body, and stayed home from my workout.

Today/Saturday I missed class due to my re-certification class for CPR, AED, and First Aid. I need this cert for work, and I am happy to be re-certified. Tenacity is a good quality to have, but don’t let it give you tunnel vision like I get. Like all things, take everything in moderation. To much of anything is not good for you. Listen to your body, do the things you need to do, and enjoy a day off if you need it.

Thanks for reading. I hope you are having a great weekend. My respect to you and your family. Keep working to be the best you can be.

Weight lifting for the week of 9/23/2019… Eccentric Training

On By Thinks with SpinksIn Fitness, Weight Lifting, workoutLeave a comment

So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.

However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.

There are three stages of muscle movement.
Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you.
Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up.
Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.

Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.

Workout: 15 minute HIIT Run

  1. 3 minute warm up walk
  2. 2 minute run
  3. 30 second sprint
  4. 2 minute run
  5. 30 second sprint
  6. 2 minute run
  7. 30 second sprint
  8. 2 minute run
  9. 2 minute and 30 second walk

Weight Lifting: 31 minutes

  1. Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
  2. Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
  3. Side lunges– x 50 lunges
  4. Flutter kicks– as many as you can do in 1 minute x 3
  5. Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)

So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.

If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.

Martial Arts 09/16/2019: Cross training – BJJ, Muay Thai, Kali Oh My

On By Thinks with SpinksIn Brazilian Jiu Jitsu, Fitness, Kali Escrima, Martial Arts, Muay Thai, workoutLeave a comment

This week marks the start of my third martial arts I am going to train in. Brazilian Jui Jitsu is whats on the plate. I have some trepidation. I have scoliosis and moving my neck wrong, or wrenching my back can have unpleasant repercussions for weeks at a time. Repercussions like pain from misalignment and having to modify my movements. So its a big step. I just have to go slowly and listen to my body. With that said I am excited and looking forward to this.

Cross Training– cross training is a training technique that uses different kinds of muscles, and different parts of the body.

Cross training for instance is a swimmer training in swimming and then training in weight lifting 2 days a week. The athlete uses some of the same muscles and some separate different muscles in both training. If you just train one type of sport/muscle you run the risk of injury or lop sided muscle development.

So I will be adding another type of cross training. I will be adding grappling to my repertoire. Here is hoping it goes well.

Monday 9/16/2019 – Brazilian Jui Jitsu

First day of class for BJJ. I got to the gym, got my gi, and sat on the mat.

Let me say it was awesome. I am worried about my neck and back but I had a blast working with my friend in who I train with in Muay Thai.

I called myself a non belt, as this is my first day. So as a non belt I just listen and try to remember and execute every move as Kristen taught us.

We warmed up with active body movement that had us lifting our hips, rotating and stretching. Things I did not realize at the time we were going to do for the moves we were learning that day.

I learned the basics of triangles and thumbs up one hand lapel grab bent arm to hammer lock. I was even able to execute them.

The main thing I learned in BJJ is hips off the mat, and positioning is key to executing the moves correctly.

This martial art is different from any of the striking martial arts I do. While less energetic in the sense that nothing is coming at my head or my body, it is dynamic in the sense you feel your partners moves more than see them and react to them. You feel your partner shift weight and then you react.

In this class they focus on 1 training skill standing up and 1 training skill laying down each class. Afterwards they roll with each other to practice the things they learned.

Since I am brand new. I just worked on the drills we worked on.

It was a fantastic class and I intend on going every week at least once a week, maybe twice.

Tuesday 9/17/2019 – 2 hours of training Muay Thai and Kali

Muay Thai: Boxing and Elbows

Training: We worked on boxing with elbow entries and elbow entries after defense.

We warmed up with 100 jumping jacks, stretching, and then range management plus sign drilling.

Elbow entry after attack, or after you throw a jab and cross.

  1. Jab, cross, left horizontal elbow, to downward diagonal, boogie out, or bob and weave out

Elbow entry after attack, or after you throw a jab.

  1. Jab, slide in left Tach Malach elbow or spearing elbow, to right downward diagonal elbow, grab the neck and run the knees

Elbow entry after defense, or after you catch a jab, and scoop a cross.

  1. Parry incoming jab, scoop an incoming cross, pull opponent to you while scooping, left horizontal elbow, spinning back elbow, to reverse back elbow, to superman elbow. Then boogie out or bob and weave out.

Main points to remember when doing these:

  1. Range management – when punching you are using full extension, when elbowing slide step in, use your hip for torque to get power in. For the spinning back elbow, step to your oppoenents left hand or right hand side when throwing horizontal elbow but do not over rotate on horizontal elbow.
  2. Site your target before throwing the spinning back elbow. Like a dancer spins their head around and focuses on one area of the room.
  3. Stay all the way in, by bob and weave and cutting the corner, or stay all the way out, but booging out and getting out of the pocket.

Kali – Stick grappling

Kali we worked on stick grappling. Kumbiata switch into the crash. Then used the stick for pain compliance, to a double leg take down. We learned break knees and break ankles when you get out. Or knee separation, calf explosion, to ankle lock that breaks the ankle. Also how to leverage my shortness to break ankle. Yay!

Have you ever had a light bulb moment in your training? I have. Today was one of those days where I had that moment. We were covering one of the leg/ankle locks after you take you assailant down to the ground. This particular ankle lock/break I have a hard time when taller people, cause I am short. So no matter how much I stand up it does not work. I might get a pain compliance tap out of the person, but actually getting a break in the ankle I would not get. I just don’t have the leverage. Well I learned a ankle lock/ankle break that used leverage an a well placed foot on the assailants other leg while I stood up. This gives me great leverage.

Also I learned in a stick grappling situation, my height gives me an advantage in another area. When my opponent is trying to separate my knee, or explode my calf, or ankle lock me they are closer to me and I can hit them with my stick. Where when I do it to them, when I blade my body they can only get a small piece of my shoulder. So being short in this instance is the best.

Training:

  1. eqquise (being sure to hit with intent, or putting the stank on it ), low back hand, high back hand.
  2. Figure 8 (being sure to hit with intent), to low back hand, high back hand.
  3. eqquise, kumbiata switch, crash into the person with shoulder, grab them and control/compress arms with your body and stick. Make sure head is behind them.
  4. eqquise, kumbiata switch, crash into the person with your shoulder, start walking stick down, pain compliance on presure points on side of body, then to double leg and behind knee. Push with shoulder and dump person. Get out and hit knees and angles to shatter them then run away.
  5. Counter to the above take down, get double under hooks, square up and you can either:
    1. Snake bite the spine (pain compliance)
    2. break their poster with the stick in the middle of back. Lean forward with your head and shoulders on their chest, and just walk forward.
  6. We then played (taking time to explore what we learned and try to find the entry). We used soft sticks to kumbiata switch and tried to get your opponent on the floor. From there we we mounted and it end up in grappling.

Sometimes people get so caught up on the weapon, that it is not the answer. When grappling maybe the stick is not helping, don’t be afraid to get rid of it and refocus on opponent. Using their body to make them compliant.

What is the saying about best laid plans?

“the best laid plans of mice and men often go awry”

Scottish Proverb

So this week, I missed Wednesday – Saturday Class. My husband came home from a work trip and wanted to take Wednesday off. So we did. Little did I know I would come down with the plague that my kids brought home.

So I have been convalescing nursing a cold and a slight fever. I have missed 3 days of training and am a little miffed about it. But today/Saturday I feel… I may be feeling like I am on the upswing.

Yeah best laid plans and all that. I did not want to get the rest of my team mates sick. I really was feeling dizzy and icky for three days. So its far better for me to stay home. Even if my inner 5 year old is throwing a fit cause she cannot have what she wants (which is to train martial arts) when she wants it.

Thank you for reading this sadly short blog about my two days of training. I hope you have a great day.