Glad to see people can enjoy CF without buying into all of the party line.  Some of the ethical issues she raises are weak, but I am glad to see people trying different things and seeing what works.  

Monday- Morning MT class followed by sprints.  Ribs are almost healed, so breathing only creates a dull pain.  Everything is getting much easier as I am able to breath

Tuesday- “Cardio” then straight into MT Class and then into pad work.  Really working on staying relaxed, being fast.  Things came together during pad work and I was able to perform much better than I have been.  

Wednesday- MT Class then into sparring.  Got hurt again, but nothing that serious.  Had a scary moment when my knee was kicked backward (i.e. into hyperextension), but recovered from that.  Then got my shoulder muscle pulled on during a demo of clinch technique.  I have to figure out a way to do this sparring (now set at three times per week) without getting stupid injuries.

Sunday is my rest day and I tried to enjoy it, despite the cold.  Wanted to go to a friend’s birthday party, but plans to get over there fell through, so I worked on business stuff at home after spending 5 hours teaching at the gym.  

Looking forward to meeting up with my old trainer tomorrow.  Kyle hurt his back about 6 weeks ago and is still in rehab, but agreed to come out and help me work on my clinch tomorrow morning.  I’m excited about this, as the clinch is something that could be a strength for me, especially as a method to use up my opponent’s cardio and set up some hard shots against a weakened defense.  Will see how my game stacks up against someone that knows what they are doing.   

After an early wake up to deal with Shuttle bus foolishness and a morning client, I got over to Chok Sabai for sparring.  The “bruised” rib (I think it is just a bruise) still hurts, but it is less each day.  I tried to protect it during sparring, which worked.  It’s sapping my cardio though as I can’t breathe deeply.  

The sparring itself was good.  One of the fighters has eye issues, so we could only land body shots on him.  This was excellent practice to negotiate angles and use feints when your strike zone is limited.  Also, a great exercise in control, as I am very used to feinting or striking to the head before the body.

I also got to work with a guy who isn’t there frequently, but is both strong and fast.  With a good mix of techniques, I got to see side kicks, superman punches and lots of roundhouses.  He caught me twice with the superman.  On the third time, he jumped right into my cross.  That was the last attempt at that technique.

Then took pilates.  With the rib issue, I couldn’t do some of the movements and Pilates frustrates me anyway.  I would rather just be doing yoga.  

Would like my long knee to look like this.

(via bonafideevolution)

MT class- bag and pad work, focusing jab/cross defense followed by countering with body shots, front kicks and long knees. Good stuff especially the knees. Would really like to make use of those in the fight.

Pads with Kru- Felt much more natural, but my bruised ribs are slowing me down and killing my cardio.

Odd Object Playground-  This is a strength and conditioning class at Chok Sabai.  It’s fun, mainly from a ego standpoint.  I won’t lie and say it isn’t difficult when other people are consistently doing better at the MT and I feel out of place.  Having a once a week class where I get to dominate is nice.

Normal warmup complex, which includes dynamic mobility, running, quadrapedal movement. 

10 minutes of Turkish Get up into Windmill into split squat, alternating sides @ 20Kg

Then 2 rounds of:

6 stations, 30 seconds on and 15s to transition.  Minute rest between rounds.

hammer strikes

battling ropes

bag drags in quad movement

wallball without the squat

(not sure of name)

Jump rope

Russian twist

medball side toss to wall

MT class:  typical bag work.  Still super frustrated by my weak teep.  Tried to work in a lot more body shots.  

Really tired after class, despite taking a nap after my morning client.  Glad this 6 day a week thing has an end point.  

Started out with the coaches workout, which was a choose-your-own-adventure based on Angie:

50 dead hang pullups

50 clapping pushups

50 GHD situps

50 jump squats

18:54

Then MT Class and Sparring.  Class went fine, but by sparring I was running out of gas.  Took a couple of good shots, especially to the ribs and the knee.  Then completely gassed in the clinch work.  

Have a bunch of them, but here are the physical/fitness related stuff:

• Bodyweight overhead squat 
• Sub 11:30 Nancy 
• 405# deadlift
• 5 Handstand pushups
• Have first fight
• Start taking BJJ
• Win a fight

This list may be too diverse to be fully accomplished, but I like that it has flavors of each of the disciplines I want to spend time in.  My guess is the hardest will be winning a fight and the deadlift.  

Got in some good pad work today, especially on the transition between offense to defense. Also worked on body shots, which I need to make part of the arsenal.

After class, I did the required additional “cardio” which consisted of ten minutes each of stationary bike, rowing and elliptical. This turned into a warmup, workout and cooldown, as only the rowing was actually difficult.

Bike: 101 calories
Row: 2616m
Ellip: 161 cal

Post workout weigh-in: 180.2
Am at fight weight, so I can start eating a little more but will stay 98% paleo. This also means that I lost ~7 pounds in twelve days. Hopefully, the next fight I can go at 170.