Can it really be...spring?

April 21

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left/5 x 10 right with 40 kg bell
Double KB Complex: (Clean, Squat, Press x5/Clean, Squat, Press x 3/Clean, Squat, Press x 2) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:
Bagwork: :30 work, :30 shadowbox for recovery

My son has been honing his photo skills on Forest. He's pretty good at catching expressions and action; today he caught Forest mid-sneeze:)

April 22

Strength Training:

StrongFirst Mobility Drills
TGU: 5 left, 5 right with 24 kg kettlebell
Bodyweight Ladders: 5,4,3,2,1 of OneArm OneLeg PushUp (left and right), Pull Ups and Pistols (left and right)
Ab Work: Hanging Leg Raise, 1 x10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Training:

Bagwork: 30 minutes no rest
Sparring: 8 x 4 minute rounds

Forest got a new toy today. I don't usually buy I'm stuffed toys, as he wrecks them pretty quickly. But I subscribed to Bark Box -- they send a variety of toys and treats each month and part of the money goes to the animal-related charity of your choice. I supported the  The Wolf Center in Westchester NY -- one of our long-time students works with them as a handler/educator. Anyway, Forest got an owl -- and made short work of it. About 2 minutes worth:)

April 23

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left/5 x 10 right with 40 kg bell
Double KB Complex: (Clean, Squat x 5, Press/Clean, Squat x 3, Press/Clean, Squat x 2, Press) x 5 with 20 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Bagwork: 30 minutes, 1 minute of all techniques alternating with 1 minute of repeating individual technique.

April 24

Strength Training:

StrongFirst Mobility Drills
TGU: 5 left, 5 right with 24 kg kettlebell
Bodyweight : 3 x 5 of OneArm OneLeg PushUp (left and right), Pull Ups and Pistols (left and right)
Ab Work: Hanging Leg Raise, 1 x10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Training:

Skip Rope: 10 minutes
Bagwork: 20 minutes of knee strike variations

Craving extra green lately now that's it finally spring: lots of kale, basil and guacamole in my dishes. Pretty damn tasty!

April 25

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left/5 x 10 right with 40 kg bell
Double KB Complex: (Clean x 5, Squat, Press/Clean x 3, Squat, Press/Clean x 2, Squat, Press) x 5 with 22 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Partner Pad Drills: 4 x 4 minute rounds
Partner bag Drills: 6 x 4 minute rounds
Sparring: 6 x 4 minute rounds

April 26

Strength Training:

Kettlebell Complex: Snatch and Bent Press (20 l/r with 18 kg bell; 15 l/r with 20 kg bell; 10 l/r with 24 kg bell; 5 l/r with 28 kg bell)
Ab Work: decline sit ups with alternating elbow strike x 50

Skill Training:

Bagwork: partner drills for 30 minutes

A beautiful day...and classes are packed:) And one of my students who I've been training for almost 15 years is 37 weeks pregnant with her second child -- and STILL made it to class.

April 27

An unbelievably beautiful morning, and the sun was actually up when Forest and I went to the park.

Felt really good this morning, so when I got back from the woods with Forest I did 30 minutes of alternating rope skipping and indian clubs. Perfect way to move a bit to aid in recovery, as opposed to working myself more.

Then my son and I did a backyard project, refinishing a pair of old cast-iron park benches. A very good day.

Winter just won't quit

April 14

Strength Training:

Strong First Mobility Drills
Single Kettlebell Swings: 5 x 10 left and 5 x 10 right with 40 kg bell
Double Kettlebell Complex: (Clean, Squat, Press x 5/Clean, Squat, Press x 3/Clean, Squat, Press x 2) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Sprint WarmUp
Bag Work: :30 work, :30 shadow recovery for 30 minutes


April 15

And it's winter again. Seriously, this is a little late in the season for snow and ice.

Strength Training:

StrongFirst Mobility Drills
BodyWork Circuit: OneArm One Leg Push Up (assisted with Plyo Band) x 5 l/r; Pistol x 5 l/r; Pull Up x 5. Ladder down: 4, 3, 2, 1.
Ab Work: Hanging Leg Raise x 10; Windshield Wipers x 10; Front Levers x 5
 Skipping: 15 minutes

Skill Training:

Sprint Warm Up
Sparring: 8 rounds
Shadowbox: 2 rounds

April 16

Strength Training:

Strong First Mobility Drills
Single Kettlebell Swings: 5 x 10 left and 5 x 10 right with 40 kg bell
Double Kettlebell Complex: (Clean, Squat x 5, Press /Clean, Squat x 3, Press /Clean, Squat x 2, Press) x 5 with 20 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Sprint WarmUp
Pad Work: 4 x 4 minutes rounds, :30 rest

April 17

Strength Training:

StrongFirst Mobility Drills
Bodywork Sets: One Arm One Leg Push with Plyo band Assist, 3 x 5 left and right; Pistols, 3 x 5 left and right; L-Sit Pulls Ups, 3 x 10
Ab Work: Decline Sit Ups with Alternating Elbow x 50


Skill Training:

Sprint WarmUp
Bagwork: partner drills

April 18

Strength Training:

Strong First Mobility Drills
Single Kettlebell Swings: 5 x 10 left and 5 x 10 right with 40 kg bell
Double Kettlebell Complex: (Clean x 5, Squat, Press /Clean x 3, Squat, Press /Clean x 2, Squa, Press) x 5 with 22 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Easy Run Warm Up: My son and Forest are with me at work today, so 15 minutes on treadmill with Forest. People love to see the dog running on the treadmill:)
Bagwork, Thai Style: 30 minutes no break, concentrating on particular technique each 1 minute interval

The boy and the dog aren't used to this early rising, so after running around like lunatics for a bit, they were both ready for a nap while I worked.

I realized that I have really only been writing about training, with some son and dog thrown in. Not too much about diet. I've been very consistent since ending the juice fast. I'm primarily eating raw vegan, with some occasional cooked food (rice, occasional soup or sautéed vegetable dish on a cold day). It's really making me feel very healthy, energetic and strong. Most mornings breakfast after training is a smoothie. A typical choice would be spinach, kale or watercress; beet or carrot; ginger; banana; chia seeds and/or maca; often some pineapple; and Sun Warrior Raw Vegan Protein Powder. Lunch and dinner are usually lots of greens with hommos, avocado or guacamole; olives or olive pate. It's pretty damn tasty.

April 19

Not just muay thai training happened at Five Points today; some high-level dog aggression training going on, too. They did great, with some serious distractions!

Strength Training:

Easy run with Forest to WarmUp
Kettlebell Complex: Snatch/Windmill x 20 left/right with 18 kg bell; x 15 left/right with 20 kg bell; x 10 left/right with 24 kg bell; x 5 left/right with 28 kg bell
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Bagwork: :30 work/:30 shadowbox for 30 minutes

Had two visitors in class today from Kyokushin Israel Organization. I've taught several seminars for them in Tel Aviv and the students are all great people. Several of them have made a point to come by and train when they are in New York; today it was Offer and Doron.

I'll be back in Tel Aviv this July for another seminar -- I really enjoy working with this group. The head of the organization, Ronen Katz, has become a great friend and his family treats me like, well, family.

The afternoon was awesome, as my son and I headed to Forest Park so he could complete an assignment for science class. Fun school-work and a great day for riding, too.

April 20

Sunday, and Forest was ready for some running time after two days of being very good at Five Points. He's a very agile guy, and clearly enjoys leaping and running through, around, over and under obstacles in the woods. Nothing like a pit bull smile to brighten the day!

The New York International Auto Show is in town. We've gone every year since my son was 4 or 5, and this year was no different. That boy loves cars. And all the free swag and brochures the manufacturers give away.

Can't believe the difference in temp in just 5 days. The week started with snow and ice and ended with sun and green popping up all over the neighborhood and in the park. Crazy.

and it's allergy season

Just managed to appreciate that spring had finally arrived for about two minutes before the pollen hit me. Change of seasons is always a rough few days for me: stuffy, tired, headache. But it passes, and I know what's on the other side.

April 7

Strength Training:

Strong First Mobility Drills
Kettlebell Swings: 5 x 10 left/5 x 10 right with 36 kg bell
Double Kettlebell Complex:(Clean, Swing, Press x 5/Clean, Swing, Press x 3/Clean, Swing, Press x 2) x 5
Ab Work: AB Wheel, 2 x 10

No muay Thai training today. My head was pounding and just holding pads for everyone made me nauseous. No way I could have handled hitting anything:(

April 8

Crazy rain this morning. I think the forest will be very green by the weekend!

Strength Training:


Turkish Get Ups: 5 x 1 left and right with 24 kg bell
Bodyweight Ladders:
One Arm One Leg PushUps: 5,4,3,2,1 left and right
Pistols: 5,4,3,2,1 left and right
Assisted One handed PullUp (grip wrist with on-working hand): 5, 4, 3, 2, 1 left and right
Ab Work: Hanging Leg Raises, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Training:

Sprints:
Bagwork, 15 minutes, shadow box 15 minutes, no rest

April 9

Strength Training:

Swings: 5 x 10, left and right, with 36 kg kb
Double Kettlebell Complex: (Clean, Squat x 5, Press/Clean, Squat x 3, Press/Clean, Squat x 2, Press) x 5 with 20 kg kbs
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Sprint warm-up
Padwork: 5 x 4 min rounds with :30 rest

April 10 

Strength Training:

StrongFirst Mobility Drills
Turkish Get Ups: 5 left, 5 right with 24 kg bell
Bodyweight:  (PullUps x 5, Assisted One Arm One Leg PushUps x 5 left/right, Pistols x 5 left/right) x 3
Ab Work: Hanging Leg Raise x 10; Windshield Wipers x 10; Front Levers x 5

Skill Training:

Sprint Warm Up
Partner Bag Drills, 30 minutes

April 11

Strength Training:

StrongFirst Mobility Drills
Two Handed Swings: 10 x 10 with 44 kg kb

Skill Training:

Bag Work: :30 work, :30 shadow for 30 minutes
Pad Work: 15 minutes, no break

3 fighters fought in PA this evening on an all-female card. A long night and a long drive, but a new USKA Title for Gianna Smith, who defeated a tough Canadian fighter for the belt.

A slightly infuriating evening, as our fighter Brandice (co-main event) lost a decision in her title bout to another Canadian fighter. No disrespect to the opponent, but it was an absurd decision. Brandice demonstrated better, cleaner skills, landed better and harder shots. The only thing her opponent brought was a style that had both fighters on the ground repeatedly throughout the fight; not a scoring approach in muay thai and should have actually been fouls. But, so it goes sometimes in events that are judged. Onward and upward. Brandice is young, strong, motivated, disciplined and trains hard. This will only make her work even harder.

April 12

Tired after the long night coaching and then driving back from PA. But up to train.

Strength Training:

StrongFirst Mobility Drills
Single Kettlebell Complex: Snatch and Windmill (20 left/20 right with 18 kg bell; 15 left/15 right with 20 kg bell; 10 left/10 right with 22 kg bell; 5 left/5 right with 24 kg bell)


Skill Training:

Partner Bag Drills

More fights tonight. Our fighter Youyung Cho fought at a long-running promotion in the Bonx, Muay Thai Challenge. The venue is horrific -- a very small boxing gym. No heat in the winter, no air in the summer. one toilet in the men's room, one in the ladies. But the promoter consistently makes some of the best matches of any show on the East Coast, mixed in with a healthy dose of green fighters form local gyms (got to sell tickets). Youyung fought a very good fighter out of a very good camp: Suresh Tamag, Seapeenong Gym in Virginia. It was simply a fantastic fight. Two young, talented, technical, experienced fighters going at it all out. Youyung lost the decision but no complaints. It was extremely close and an outstanding and entertaining fight.

April 13 

Sunday! So tired and would love to sleep in, but Forest knows it's trail run day:) And it's a great day for it -- sunny and spring-like. Awesome.

Did some playing with my son, a lot of napping, and way too much eating. All good stuff, though (kimchee, avocado, some almond butter with banana, dried figs and dates, several fruit smoothies....) and I needed it after the last few days.

Spring, finally

It's still a little chilly in the morning, but sunny and much warmer in the afternoon.

March 31

Stepped up the training this morning, a sensible increase in weight for the complex.

Strength Training:

Strong First Mobility Drills
Kettlebell Swings: 5 x 10 left and right with 36 kb bell
Double Kettlebell Complex: (Clean, Squat, Press x 5/Clean, Squat, Press x 3/Clean, Squat, Press x 2) x 5 with 18 kg bells.
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Bag Work: :30/:30, work and shadowbox recovery

A great surprise today, as my student (and chef) Marc Meyer brought me some awesome stuff for dinner before evening classes: sautéed swiss chard, hummus, beets, and a very refreshing cabbage slaw. Aswesome!

April 1:

Stepping up the bodyweight intensity, as well.

Strength Training:

StrongFirst Mobility Drills
Pull Ups: 5, 4, 3, 2, 1, on 4 count with 1 min skipping between sets
One Arm one Leg Push Up: 5, 4, 3, 2, 1 on 4 count (left and right) with 1 min skipping between sets and small plyo band assist.
Pistols: 5, 4, 3, 2, 1 (left and right) with 1 minute skipping between sets
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Pikes, 1 x 5

Skill Training:

Bagwork, Thai Style: 30 minutes non-stop

April 2:

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swing: 10 x 10 (5 left/5 right) with 36 kg kettlebell
Double Kettlebell Complex: (Clean, Squat x 5, Press/Clean, Squat x 3, Press/Clean, Squat x 2, Press) x 5 with 20 kg kettlebells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Bag Work:, 30 minutes of :30 bag/:30 shadow

Just so we're clear, that's my training. My non-training work day looks like this:

And this:

And this:

No wonder I feel so old!


April 3:

Thursdays are always the hardest morning of the week for me -- not sure why. But I definitely feel more tired on this day than any other day of the week. I still feel much better after, though:)

Strength Training:

StrongFirst Mobility Drills
Bodyweight:
One Arm One Leg Push: with plyo band assist, 3 x 5 left and right, skipping rope 1 minute between sets
Air Lunges: 3 x 5 left and right with 1 minute skipping rope betweens sets
Pull Ups: 3 x 5 on 4 count up and down with 1 minute skipping rope between sets
Ab Work: decline sit up with alternating elbow strike at the top x 50

Skill Work:
Partner bag drills and shadow boxing: 30 minutes

April 4:

Strength Training:

StrongFirst Mobility Drills
Two Hand Kettlebell Swings: 10 x 10 with 44 kg bell
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Light Sparring, 8 rounds of 4 minutes with :30 rest

April 5:

Strength Training:

StrongFirst Mobility Drills
Snatch/Windmill Kettlebell Complex: 20 left/20 right with 20 kg bell; 15 left/15 right with 22 kg bell; 10 left/10 right, 5 left/5 right with 24 kg bell

Skill Training:

Partner bag drills, 30 minutes



Spring is definitely arrived, and everyone was perked up and training hard today.

Winter is back :(

After a few days that really seems as if spring had arrived, it's back to freezing weather, wind advisories and snow in the forecast. It's getting old.

March 24

Strength Training:
Kettlebell Swings: 100 (5 x 10 left and right) with 36 kg bell
Double Kettlebell Complex: (Clean, Squat, Press x 2/Clean, Squat, Press x 3/Clean, Squat, Press x 5) x 5 with 16 kg kettle bells
Ab Work: AB Wheel, 2 x 10

Skill Training:
Bag Work: :30/:30 work and shadow for 30 minutes

March 25

Strength Training:

Turkish Get Ups: 5 left, 5 right with 24 kg kettlebell
One Arm One leg Push Up: 5, 4, 3, 2 ,1 left and right
Pistol: 5, 4, 3, 2, 1 left and right
Pull Up: 5, 4, 3, 2 ,1 on 4 count up and down
Ab Work: Decline sut up with alternating elbow at the top x 50

Skill Training:

Bag Work: :30/:30 work and shadow box, 30 minutes
Light Sparring: 15 minutes
Primal Move: 15 minutes

Home by 6:00 pm, time for a quick walk with Forest. It's coat weather again.

March 26, 2014

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left, 5 x 10 right with 36 kg bell
Double Kettlebell Complex: (Clean, Squat x 2, Press/Clean, Squat x 3, Press/Clean, Squat x 5, Press) x 5 with 18 kg bells
Ab Work: Ab Wheel, 2 x 10

Skill Training:

Pad Work: 4 rounds of 4 minutes with 30 sec rest
Bag Work: 4 rounds of 4 minutes with 30 sec rest

March 27

Strength Training:

StrongFirst Mobility Drills
BodyWeight Superset: (One Arm One Leg Push Ups, 5 left/5 right with medium plyo band assist; Pull Ups on 4 count x 5; Pistols, 5 left/5 right) x 3
Ab Work: Hanging Leg Raise, 1 x 10; Windshield Wipers, 1 x 10; Front Levers, 1 x 5

Skill Work:

shadowboxing, 15 minutes

I'm very busy these days training the fight team, as there are LOTS of fights coming in April and May, including another title bout (she's already claimed two belts) for one of our excellent young fighters. Brandice is fighting at the Sands Casino in Bethlehem PA; if you're nearby, definitely check out the show -- it'll be a good one.

March 28

It's warmer today! Not warm, but warmer, and a little damp...almost like spring.

Strength Training:

StrongFirst Mobility Drills
Kettlebell Swings: 5 x 10 left and right with 36 kg bell
Double Kettlebell Complex: (Clean x 2, Squat, Press/Clean x 3, Squat Press/Clean x 5, Squat, Press) x 5 with 20 kg bells

Skill Training:

Padwork, 15 minutes no break
Skip rope, 10 minutes



March 29

Spring! Warm and wet, with rain coming all weekend. The rain is a drag as it makes it rough to get Forest to the park. And my son and I are jonesing to ride our bikes. But spring is good:)

Strength Training:

StrongFirst Mobility Drills
Kettlebell Complex Ladder: Snatch/Windmill x 10 left / 10 right with  18 kg,  20 kg, 22 kg, 24 kg bell.
Finisher: Snatch 28 kg bell, 10 left / 10 right
Ab Work: Ab Wheel, 2 x 10

Skill Training:

BagWork: :30 work/ :30 shadow for 30 minutes

Home early and took Forest to the playground. The slides and towers there are great agility fun for him:)