The 3 Supplements I would take with me to MMA/Muay Thai Training Camps

This post is in response to the question someone asked on My Fight Camp's facebook wall:
Ronnie Tucker if you could only take 3 supplements for a mma training camp what would they be and why. and out of curiosity which camp has the most chicks training

If you asked me six months ago my response would have been simple.  Training Muay Thai and MMA full time is devastating on your body and you are always sore, tired and depleted.  Most guys plan on training twice a day but quickly realize after a few weeks that is it crazy tough on the body and you end up taking time off.  Supplements can help, here are the top three supplements I wish I would have taken with me to Thailand:


1. ON Whey Protein:  

I would absolutely bring protein with me to Thailand.  In recent years it has been easier to find in Thailand but it is still 2x as expensive and you can't find high quality protein out there.  Recently a bunch of studies came out, including some independent lab studies from a guy on reddit that used his work laboratory to do his own testing to determine that most protein companies out there use fillers and are filled with a bunch of other crap you don't want or need in your body.

Why I recommend this: Benefits of Protein for Muay Thai/MMA

It's hard for a lot of people to get enough protein in Thailand.  Training hard requires a lot of protein to keep muscle mass.  It also helps you recover faster after hard workouts. Also a lot of people have long wait times after sessions before they meet up friends to eat.  Drinking a protein shake straight after your workout helps wonders with recovery and keeping you happy until dinner.

How Much Should You Bring:

I would recommend you bring at least a 5lb tub for every 3 months you plan on being in Thailand.  It is 74 servings, which you might think will only last you two months but you'll often skip servings like most people do.  You can always bring more and give it away before you leave, making some new best friends at the camp.  My favorites are the Vanilla and Chocolate versions, although this time I am trying the Natural Vanilla Whey since it doesn't have any artificial sweeteners.  

2. Fish Oil or MCT Oil

There are a lot of benefits of fish oil for MMA, Muay Thai and overall health.  First it helps a lot with joint problems which are very easy to develop when training.  Guys that do a lot of Brazilian Jiu-Jitsu swear that high doses of fish oil lubricate their joints and help with knee problems.  The other benefit is balancing your Omega 3 to Omega 6 profile.  All cooking oil in Thailand is high in Omega 6, including corn, canola, and other vegetable oils.  If you don't eat a ton of avocados and fatty fish, which most people in Thailand don't, taking 2 soft gels of fish oil with every meal is a good idea. It'll help you lose weight, recover, and keep your mind focused and clear.

How Much Should You Bring:

I take 4 capsules a day, two with lunch and dinner.  A lot of people that do BJJ take 6 a day and I know Joe Rogan takes even more and swears by it.  I would recommend bringing a bottle of 120 per month that you plan on being in Thailand.   I personally buy the 400 count bottles at Costco because it's cheap, but if you want something healthier that isn't contaminated with mercury then get some Krill Oil on Amazon, it's much better for you.

Personally I've started using Upgraded MCT Oil which is concentrated coconut oil.  I use it as part of Bulletproof Coffee that I drink every morning and have had some amazing results from it, I can think clearer, have more energy and have lost a lot of body fat from it.  Plus it's cleaner than fish oil.

3. Caffeine Pills  or Creatine Powder

The third one was a debate over creatine which helps you recover and keeps you from being sore and Caffeine pills.  The benefit of creatine is that it helps your body retain more water, which has a host of benefits.  For your muscles it makes you preform better and recover faster, and for your brain it keeps you sharp.  You can buy creatine on amazon and it is good to have because you won't be eating much red meat in Thailand as beef is rare.

The reason why Caffeine pills end up winning is because it has been the best pre workout boost to date.  Unlike other workout supplements such as NO-Xplode which pump you up too much to do Muay Thai and red bull which contains a bunch of crazy crap in it, a single caffeine pill is relatively clean and doesn't cause too many side effects.  Take one everyday one hour before your training and it will prevent you from being lazy and wanting to take a nap.  I also take one pill before going out on Saturday nights with the fighters when we go to a bar to unwind, that way I have energy and stay awake after a long week of training without having to down redbull vodkas all night.  Best of all caffeine pills are cheap and since they are illegal to buy in Thailand, you have to bring them with you.

Supplements vs. Real Food

For the last three months of training in Thailand, I totally ran out of supplements and decided to do an experiment.  During my last fight camp I extended my trip to almost 9 months in Chiang Mai and ran out of protein, multivitamins, fish oil, creatine, zmas, everything.  

I thought about buying more at the nutrition store in Chiang Mai, but decided to do an experiment without it.  I was training 6 days a week and had started eating Bulletproof/Upgraded Paleo.  The only supplement I would take is one cup of coffee everyday.  However, during that time I was sleeping 8-9 hours per night, exercising regularly and eating Anchor grass-fed butter, and coconut milk.  I got into the best shape of my life, was lean, healthy and had tons of energy and it was 100% due to eating a clean diet, getting 20 minutes of sun per day, sleeping well and exercising.

I realized that supplements are great as a supplement, but if you aren't getting the basics then trying to achieve that last 5% through pills doesn't do anything.  Focus first on real food, diet, working out, sun and sleep first.  This photo was taken after three months of no-supplements, compare it to the videos and photos from my fights between November 2012 and February 2013 when I had a pharmacy of stuff I brought with me.  

I'm leaving for Thailand again in a few weeks and just ordered a bunch of stuff off of Amazon while writing this post, but first and foremost I am going to continue to eat clean and do the basics.

What I'm bringing with me to Thailand:

5lbs ON Natural Whey Protein Vanilla

200 Pills of Caffeine

200 Pills of Green Tea Extract

400 Pills of Fish Oil

300grams of Creatine

120 caps of ZMA (For better sleep, and recovery)  

Two 32oz bottles of MCT Oil  from Upgraded Bulletproof's Store. (Don't buy NOW Brand as it comes in a glass bottle, and is bad quality) 

What I'm buying in Thailand:

Anchor Brand Grass-Fed Butter (Available at Big-C Supermarket and Makro) 

Coconut Milk (In cartons everywhere) 

To answer the second question, Tiger Muay Thai in Phuket has the most girls training, but mainly due to their BodyFit class which is similar to CrossFit.  If you read my book "12 Weeks in Thailand" I explain why Phuket might be the worst place in Thailand to meet normal girls though and why other islands are much better for dating and hooking up.

Keep the questions coming and good luck in your training,

Warm Regards,

Johnny FD

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CrossFit Koh Tao

Introducing Thailand's newest CrossFit Affiliate, Koh Tao CrossFit!  I'm currently training up in Chiang Mai's CrossFit box and know there are two gyms in Bangkok already, but i'm still excited to see how popular crossfit is getting in Thailand.  I would never live in Bangkok but I would consider living in Koh Tao.

As many of you readers know, I spent a lot of time living on the little island of Koh Tao in Thailand.  While the Muay Thai gym on the island isn't the best, now that they have a Cross Fit gym on Koh Tao, it may be worth checking out again.  Koh Tao is one of those places that people just keep ending back at.  It's not the most beautiful island in Thailand nor do they have the best scuba diving, muay thai, food or lifestyle.  However, what they do have is decent everything and it's very easy to live there.

My typical day in Koh Tao consisted on waking up, walking 2 blocks to the beach, scuba diving all day then watching the sunset with friends and co-workers from the dive shop.  Everything was so close that even a 15 minute scooter ride started feeling like a journey.  Cost of food on Koh Tao is a bit higher than most places in Thailand but still cheaper than Phuket.  The beaches are very nice, and the people are very cool, laid back and friendly.

With the new introduction of Koh Tao CrossFit now living on Koh Tao could be a possibility again.

Pros of Living on Koh Tao:

• Good Scuba Diving for Beginners
• Good place to work as a Dive Master and Instructor
• Great Weather 11 Months of the year (Don't go during November)
• Great Bamboo Tattoos (Ask for Megan or Bu at Siam Tattoo near the Jungle Gym in Sairee Beach)
• Great Beaches and Sunsets
• Extremely close to the Full Moon Party

Cons of Living on Koh Tao:

• Higher cost of living than Chiang Mai
• Rooms aren't very nice for the price.
• Slow, choppy internet, expensive internet cafes, most places don't have wifi in room.
• Food is just okay.  Would be difficult to eat healthy or Paleo there.
• Small islands get mundane after a few months.  
• Motorbike Rental Scams are predominant

If you're looking to go to Koh Tao to do your PADI Divemaster course, and want a place you can also do CrossFit, then Koh Tao is a great choice.  It's cheap to dive, especially to take classes.  You can read about my experience becoming a divemaster and instructor on Koh Tao and in Thailand and how I went about getting a job and working while diving in my book 12WeeksinThailand.com - The Ultimate Thailand Travel Guide.  Make sure you read it if you decide to come live and train in Thailand.  

Here's a photo of the Koh Tao CrossFit box so far.  I dig the wide open space and the pullup bar rack.  I can't wait to check it out.  Let me know if you guys go there and what it is like.\

Official Website for CrossFit Koh Tao:  http://crossfitkohtao.com/

Official Facebook for CrossFit Koh Tao: https://www.facebook.com/KohTaoCrossfit

Warm Regards,

Johnny FD

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6 for 6 AGAIN! Training Beast Mode ON!

I'm very happy to say that this is my second week in a row training all six days without a break.  Sundays is a  well deserved rest day, but for the rest of the week, Monday, Tuesday, Wednesday,Thursday, Friday, and Saturday I am hitting the gym hard even on the days I'd rather be taking a nap.

When I was doing Muay Thai full time, it would be tempting to train both in the morning and afternoon, but what would always end up happening is I would do a double session and then be wrecked and have to take a few days off.  Even the guys that show up in great shape end up missing days because of over training.  The great thing about CrossFit is the WOD, the workout of the day, which is short and intense.  

It's been exactly one month since I started doing CrossFit and I have lost 2 inches on my waist which is really the only measurement I care about.  My entire body including my shoulders, thighs and glutes are more muscular and I feel like I'm getting in the best shape of my life.  

I've been missing Muay Thai like crazy as I really love to spar, but as far as overall fitness is concerned, I'm getting a better workout at CrossFit, and here in Thailand it's actually much cheaper than Muay Thai.  An unlimited monthly pass at Muay Thai is up to 8,000 baht ($267) per month, while the unlimited membership at CrossFit is only 2,600 baht ($87US)

It doesn't help that my friend that I met during my time at Phuket Top Team has come to visit as it reminds me of my passion for Muay Thai.  For those don't know Ilya Grad is a WCK International Muay Thai Champion and was featured on the reality show The Challenger Muay Thai, he was also voted the hottest Jewish Man in the world beating out Maroon 5's Adam Levine.  

Keep on training and remember to aim for your own 6 for 6.

Warm Regards,

Johnny F.D.
Author of 12 Weeks In Thailand: The Good Life on the Cheap
The MUST READ guide if you are planning to train Muay Thai in Thailand

Muay Thai vs. CrossFit for Fitness

The main reason I came to Thailand to do a 3 Month Fight camp was to get in shape.  I told myself that before I turn 32, I would like to be in the best shape of my life.

I started by living, eating, sleeping and training at a Muay Thai camp here in Thailand.  I lost weight, my cardio improved greatly, and I competed.   I hadn't drank a sip of alcohol in those three months and ate relatively clean.  So after my fight, I partied, relaxed, laid around waiting for my body to heal, and had to start all over again with my fitness a few weeks later when I finally recovered.

One thing I really like about CrossFit is how on most days we have a strength workout, followed by a conditioning workout.  In Muay Thai we'd often do the exact same workout 6 days a week and it really burned me out.  In Muay Thai, we'd run 3.7km everyday, do 5 rounds of heavy bags, 5 rounds of padwork, 100 situps, 100 pushups, and the only real variation is we'd change it up by doing boxing Sparring one day, Muay Thai sparring another, and Clinching another day.


Pros of Muay Thai:

Learning Muay Thai is a skill that you will benefit from for the rest of your life. Being able to protect yourself if you're ever in a bad situation, and having the confidence and knowledge to protect your loved ones is worth more than you know.  Just last week I was out drinking and a drunk German guy decided to hit a girl. We would all like to think that we'd step in and say something, but no one did.  I was actually in the bathroom at the time so I didn't even see it happen, but when I came out, she was crying and someone told me what happened.  There were 10 people standing around and no one did anything.  So I went up and slapped him.  I didn't want to hit him for real, so I figured a slap would suffice.

In the past, I've been in situations where stupid drunk guys have harassed and even hit girls right in front of me and I froze, not knowing what to do and being too scared to take action.  But now after all this Muay Thai training, especially after stepping into the ring six times, I didn't even hesitate and bitch slapped the guy for being a retard.  If he had got up and wanted to fight, I would have been confident to take him out.  But he just apologized and we moved on.

Other Pros of Muay Thai is that it's fun and really challenging.  A Muay Thai fight in a ring is the hardest thing you could ever put yourself through.  It's really just you and your opponent inside the ring, no team, nothing but what you've trained for.  So knowing that you're going to be fighting is a great motivation to train hard.

That's me in the red muay thai trunks

Pros of CrossFit:

The best thing about CrossFit is that the workouts of the day (WOD) changes everyday and you have a certified personal trainer watching you and a small group correcting your movements and posture.  Generally we have one strength WOD and one conditioning WOD everyday.  So we might start with strict pull ups, where we would do as many as we can, rest and repeat 3 times.  Or we might have strict shoulder presses, squats or dead lifts where we would ramp up to 5 sets of 5 reps of heavy weights, which is great for building strength, form, mobility and muscle.  Afterwards we would have our conditioning WOD which changes everyday to use different muscles, keep it fun and challenging.  They call it MetCon, which stands for Metabolic Conditioning, similar to cardio fitness but with using your whole body.

Typical MetCon Workouts would be competing for time, either to see how fast you can get through it, or how many reps you can get in a specific amount of time.  One day we might have a cycle of 15 Burpees followed by 10 Box Jumps followed by rowing 250m on a rowing machine and seeing many sets of those you can do in 12 minutes.  Another could be ten sets of 50 meter sprints for time, or a combination of sit ups and kettle bell swings.  Either way, I've never had a WOD that didn't empty my tank afterwards.  The nice thing about the daily WODs is you feel like you are competing everyday, either against yourself, the clock or your peers.  It really motivates and pushes you do to these things along side others.  The best thing is the lack of injuries in CrossFit compared to Muay Thai.  

Injuries in Muay Thai vs. CrossFit

In Muay Thai, even if you're not fighting and just training you get injuries all of the time.  First you have the long runs everyday which destroy your knees and back.  Your shins are always bruised from kicking pads and hard bags, and whenever you spar it's easy to get injuries here and there.  If you're actually competing and fighting, you could be out for three weeks or longer after each fight due to broken bones (even small fractures in your foot bone which is very common), bruised shins, swollen ankles, and more.  

In CrossFit, it almost feels like rehab.  I stared CrossFit after my last fight because I had a swollen ankle, bruised shin and small fractures in my left foot.  But during class I realized how inflexible I was in certain movements.  I can kick someone in the head and touch my toes, but I wasn't even able to squat and sit on my heels.  My ankles turned out to be super immobile, and my back as well.  They were things I never really thought about and never needed to work on, until I started doing squats, dead lifts and strict presses.  Now a good portion of my day goes to specific mobility exercises, using a foam roller, and other rehab type exercises that have made my body feel a hundred times better, even though I didn't even realize I wasn't feeling good in the first place.

I used to think CrossFit was stupid and dangerous, doing things like kipping pullups, olympic lifting of heavy weights for speed.  But now that I'm a member, I realize that they only do those things after really having the technique down perfect, and it's really up to you as an individual.  Even during the conditioning WODs I do all of my workouts or form and technique.     

So what's better for Fitness, Muay Thai or CrossFit?

The bottom line is, if you're interested in Muay Thai, K-1 or MMA Fight Sports such as UFC, sign up for a Muay Thai gym.  Come to Thailand and do a proper 3 month fight camp and you'll love it.  You will learn a lot about yourself, how hard you can push, self-defense, confidence, and a skill that you will keep forever.  

If you're just looking to lose weight, get ripped and have better fitness, CrossFit is the best workout I've ever done.  It's everything good about P90x, BodyRock, and Insanity but combined with a real trainer, workout partners, community and motivation.  There are very few people that can really push themselves constantly on their own, and it took me a long time to stop kidding myself and realize that I'm not one of them.  The strength WODs are also awesome even if you're not looking to bulk up muscle. Having more strength helps you burn fat and get shredded.  It's only been three weeks since I started CrossFit but already I feel and look like i'm in much better shape, and the best thing about it is, my injuries are recovered and I feel other all healthier.  

I will get back into Muay Thai and MMA again for sure, but only because I love the sports and enjoying training, hitting pads, sparring and competing.  If I'm just focusing on getting in the best physical shape possible, I will continue to do CrossFit.

If you're interested in what life training Muay Thai was like, read my book 12 Weeks In Thailand.

If you're interested in what it was like starting CrossFit, setting big goals and finally getting in shape, read my book Life Changes Quick.

Warm Regards,

Johnny F.D.

www.facebook.com/12WeeksinThailand - Like the book if you're thinking about traveling to Thailand

What is CrossFit?

I first heard about CrossFit a few years ago and honestly, didn't want anything to do with it. I thought it was a ripoff, and that the movements they did such as kipping pullups and doing heavy lifts at high speed were both stupid and dangerous.  My first positive exposure to CrossFit was at my first Tough Mudder event.  There were a bunch of groups with their local CrossFit gym t-shirts on, and they were all in incredible shape.   I was a bit put off, thinking it was too cliquish and pretentious but now that I've been doing it for a few weeks I see both the pros and cons and the pros heavily out weigh the cons.

CrossFit is basically a fitness chain with their own certification system for trainers. Their business model is for everyone to do it for a few years as a paying customer, then pay to get certified themselves as a level 1 trainer and open their own CrossFit gym affiliate.  Then there are specializations and higher levels of certifications to pay for.  So yes, it is a business.  However so is Apple and Nike.

Schedule:

There are both morning and afternoon classes Mondays-Saturdays.  They call them WODs, or Workouts Of the Day.  Everyday is different and is designed to work different body parts everyday so you can train six days a week without being too sore.  They also ramp you up towards a six month "total." Which is a measurement of how heavy you can lift every six months.

Typical workout would be an hour and would consist of:

500m warm up run.  (.5km)
Stretching, Inch Worms (Almost like a bear crawl), Dead bugs (reverse plank) and some other things.
Then there is the technique portion where a trainer shows you what you'll be doing that day.
Often there is a non-timed 5 rep max workout, such as slowly ramping up from using the metal bar only for squats, deadlifts, or front presses, and slowly adding weight until you hit your 5 rep max (the most weight you can do for 5 sets) You often do 5 x 5 sets, so 25 reps total.
Then there is the actual workout which is often short, from as little is 4 minutes of very high intensity up to 20 minutes.  You might have a 500m run followed by 10 burpees, then 10 kettle bell swings repeated 5 times for time. Another day may be different types of sprints.

What I think of the Workouts:

I really love them. You basically do everything that you know you should be doing but normally put off. My favorite thing about the WODs is having other people doing it along side with me. The monthly fee you pay isn't just for the use of the facilities like a normal gym, it's also having a personal trainer, and workout partners.  The personal trainers really care about your form and if you're doing the technique correctly.  Turns out you don't really do the big Olympic lifts for time and speed during your workouts, it's only something they do during competition, and they can only do that because they've spent so much time building their strength and proper form and technique.  I also like having a prescribed workout everyday, often when I go to the gym I just do my favorite few things over and over again. I never did things like squats or dead lifts even though I know they are good for me, I just never had the proper form for it.  CrossFit really keeps your workouts varied, forces you to have good form and technique, and to actually workout everyday.  Having your name on the white board and seeing the days you missed really keeps you motivated to show up.  And having everyone keep fitness logs is something I always knew was important but never did.

A lot of what we do everyday feels like rehab, even though I'm not injured.  I didn't realize how bad my mobility and flexibility was until I started doing varied workouts.  Below is a video interview of a CrossFit girl, Christmas Abbott.  She represents CrossFit well, a good lifestyle, in great functional shape, eats Paleo, and it doesn't hurt that she's super cute.



The CrossFit Cult:

The reason why CrossFit seems so much like a cult is because people that start doing it, really get into it.  They realize how shitty their workouts have been in the past and how unreliable their workout partners have been in the past.  You really start taking your workouts and your lifestyle to another level and get excited for that.  I don't know if I could afford to pay $240 a month for a CrossFit membership back in California, but honestly, it's probably worth it.  It'd much better to pay that ridiculous amount and actually go 5-6 days week and get fantastic results than to pay $40 a month for a gym that you don't often go and never end up seeing any results from.  So at $87US a month here in Chiang Mai, it's a steal and as long as I'm here I will continue to do it.  And if I can find it for less than $150 a month in the US I'll do it there as well.

Warm Regards,

Johnny
www.facebook.com/12weeksinThailand - Find it on facebook!

First Day at CrossFit Chiang Mai - Foundations Review

So I've heard of CrossFit for years now but never really had a bit incentive to try it.  I knew that it worked, and worked well.  I also knew it would be fun.  Back in the U.S. it was mainly the price that stopped me from joining.  $240US a month is a LOT of money for a gym, especially when the run of the mill 24 Fitness membership is only $30.  However, the whole 24 Fitness Business model is based on selling 30x more memberships than the facility can handle, and hoping that most people will continue paying and stop coming after a few weeks.  CrossFit is different, CrossFit is almost like a cult, a workout cult.  

So why did I finally decide to drink the kool aid and join?  Well it was a good combination of factors.  After my last fight, I decided that I want to get in ideal shape before I even think of stepping in the ring again.  That combined with my injuries that I'm still recovering from, mainly swollen shins and my left foot I can't kick or run for another week or two anyways.  But mainly, I've just been bored with my routine and wanted a change.  Luckily, in Thailand, it's easy to just pick up and move.  Back home it would be unheard of to move apartments just because you are trying out a new gym, but here in Thailand, there's almost no reason not to.   Chiang Mai Cross Fit is on the north west corner of the old city where Nimmanhemin Rd turns into the Super highway.  

It's actually the perfect location.  Most people never discover Nimmanhemin road, which is a shame, as it's the coolest and trendiest part of Chiang Mai.  Nimmanheim is Chiang Mai's version of the East Village, Manhattan in New York.  It is filled with really cool coffee shops, salad bars, dessert spots, restaurants and tons of bars and nightclubs.  It's also the most expensive place to live in the city.  Luckily, CrossFit Chiang Mai is off the superhighway, which is less than a 5 minute drive by scooter but half the price to live in.  It's a bit daunting at first living right off the freeway, but you get used to it really quick and it's really not a big deal if you have a scooter.  

The closest Muay Thai gym is Lanna Muay Thai.  I few students do CrossFit in the mornings and Muay Thai in the afternoon as its both in the same neighborhood.  Lanna isn't the best Muay Thai gym in Chiang Mai, but because of the location, I might start training there once in a while when I start missing hitting pads and sparring.  I still have a few pre-paid classes left at KC Muay Thai, so even though it's a 40 minute drive away from my new apartment I'm still planning on training there once in a while.  Also I haven't forgotten about grappling classes at Team Quest.  I still plan on dropping in those once in a while as well.

Cost of training at CrossFit Chiang Mai:

The unlimited class membership is 2,600 baht ($87US) which is a steal compared to membership back in California.  It's also significantly cheaper than an unlimited monthly membership at a Muay Thai gym.  I think the only reason why they can do it because rent, and cost of living is so much lower in Thailand than it is back home.  Also a lot of the members are English teachers, travelers, and other people that wouldn't be able to afford much more.  When it comes down to it, $87US a month is still a lot of money, and I feel like it's a very fair price to charge.  If it was any more, I don't think I would have joined and would have stuck to Muay Thai only.

First Class Review: The Foundations Class.

I've technically been lifting weights for the past 12 years, so I should know what I'm doing by now.  But after today's class, I realized how little I really knew.  Matt Groves, a certified CrossFit trainer taught me and just one other guy the basics today and analyzed my dead lift and squat.  What I really liked was that he would spot a problem, then have a solution to fix it.  like, here's some weight plates under your heels.  Here's a box, positioned a few inches behind you to sit on, but still forcing me to push my ass back a few inches to reach it.  

I've never been a big fan of Olympic weight lifting, and it was the one aspect of CrossFit, along with the kipping pullups that I wasn't looking forward to.  But after today, I realized how good for you these exercises are and I'm glad that I had a properly trained professional show me how to do it correctly.  The only problem is since the fountains class is only once a week on Mondays, I might have to wait an entire week before training again, which I don't want to do.  Instead, I'm thinking about dropping in to the normal class on Thursday and maybe again on Saturday then doing the Fountains class again on Monday if they let me.  I haven't actually paid anything yet, so hopefully the 2,600 baht monthly covers both the normal and foundation classes for the month and it won't be anything extra.  

We ended the class with a medicine ball slam, burpee Tabata, which is basically HIIT/Circuit Training.  We did 8 rounds of 20 seconds, with 10 seconds rest in between.  So ball slam, ball slam, ball slam, burpees,  ball slam, ball slam, ball slam, burpees.  It's a total of 4 minutes of exercise, but it is intense.  I almost gave up half way but pushed through.  I do burpees on my own all the time, but having other people there doing it along with you, pacing you and pushing you.  That's what makes joining the cult worth it.  

Keep in touch on the blog and i'll let you know how it all goes.

Update:  After my second class, I still hadn't paid anything yet, so I brought it up myself and asked how much it would be. Turns out they are very relaxed about taking payments there and not money focused which is good.  I paid the flat 2,600 baht ($87US) and that covered both the foundations class as well as the unlimited classes for the rest of the month.  I feel like it was a very good deal.

Warm Regards,

Johnny

www.facebook.com/MyFightCamp

www.12WeeksinThailand.com - Adventures in Thailand