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Old 04-04-2008, 04:33 AM   #1
Nathan Golden
Member Nathan Golden is offline
Join Date: Apr 2008
Location: Agnes  TX
Posts: 5
Unhappy WOD and Muay Thai

Well, as the titles states, I was wondering how to mix the two.

I have been a serious Muay Thai practitioner for a few years, and have been and will be headed back to Thailand. Our training there is brutal, two times a day (of which I usually complete the AM only). At most of the camps, you will start with an AM 12km run, then cool down and stretch, then 10 to 20 minutes on the rope (not speed rope, but the tubed heavy Thai rope), then usually we would get in the ring and do clinch fighting with partners from anywhere between 20 and 45 minutes. Once that was complete, you would do your time on the bags and/or pads, then finish up with the daily 100's, 100 kicks each leg, 100 knees each leg.

This would normally repeat in the afternoon, but with a shorter run and rope.

As you can see, very intense and very long.

Now, I do not hold this as my training regimine but can you give me a few WOD's that will aid in the above? I cannot replace the Muay Thai training, since we have to train to fight, but I would like some ideas from the WOD that can assist. I have tried a few of the WOD, and I really dig it. Very hard, puke inducing stuff, and I like it. But, I need to find a balance that will mix the two in a manner benefiting my fighting. Since a lot of the WOD are fast, short and intense, I was wondering how it will affect a long fight? Do I need to maintain my distance running, or do the sprints greatly improve that?

I am very new to the Crossfit philosophy, so I apologize for any "newbie" questions.

Also, I travel ALL THE TIME, so by default I do not have access to a gym, nor a setup. That leaves me with bodyweight type workouts only, depending on the location. Most of the offshore rigs I work on have gyms, but...................well, they are not the best.

Thanks to all, and thanks for the site.


Last edited by Nathan Golden : 04-04-2008 at 04:38 AM. Reason: Typo
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Old 04-07-2008, 10:13 AM   #2
Alan Kalbarczyk
Member Alan Kalbarczyk is offline
Join Date: Sep 2007
Location: Trinity  FL
Posts: 77
Re: WOD and Muay Thai

Do the wod in the pm simple as that 3 on 1 off listen to your body take extra
days off when needed Dial In Your Diet this will also aid in your performance.
Only you will know when you cross the line from trained to overtrained.
Its very easy to overtrain especially when fight training cause you trick yourself
into believing that you need to keep training even if you are worn out.

Once you cross that line injuries will start to occur and training on them will
make things worse.
Just remember that the worse an injury gets the longer you will have to be out
in order for it to heal.

As for being on the road just follow the wod as close as possible.
Get creative CF has tons of wod videos.
If you dont have barbells use dumbells.
They give you plenty of substitutions if you dont have the right equipment.
Read the FAQ's.

And yes sprints and tabata work.
You can tabata just about anything I personally enjoy tabata burpee tuckjumps
as part of my warmup.
Go to the exercise and demo page and look for the Tabata vids.

Hope this helps.
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Old 04-08-2008, 03:13 AM   #3
Nathan Golden
Member Nathan Golden is offline
Join Date: Apr 2008
Location: Agnes  TX
Posts: 5
Re: WOD and Muay Thai

Thanks for the help!!!!!!!!!!!!!!!!!

I am a long time fan of the tabata.................first came across it from RossBoxing.

We use it all the time on the bags and pads.........20 seconds of punch/kick/knee/elbow/sprawl........whatever else we can think of. then rest.

This is awesome conditioning.............and to add it to some of the WOD makes for some puking fun.

I am not an avid fighter anymore because of my work schedule, but I still love the training..............and I see the crossfit as a necessary tool for conditioning.
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