Watch “BJJ Wrist Lock Attacks-Part 1” on YouTube

Published on May 17, 2012
Marcelo Motta and 3 time world BJJ champion, Carlos Santos of Prime BJJ show wrist lock variations for BJJ competition where they are allowed. Both Professors teach at Prime BJJ in Colorado Springs, CO.

Open Mat, Fri May 15/15


Yeah baby TGIF!!!… day off.

Went to the Complex with the wife and baby in the morning to get some S & C training in… Oss.

For those not familiar with S & C (Strength & Conditioning).

BOOM, yes this old guy is doing what he’s doing… baby and all.

It’s tough to keep up with those young adult OTM…


S & C training off the mat will be my edge OTM…

I hear lifting at 85 percent of your weight is optimal, we shall see…

Weights: (12 Reps, 4 Sets, 135 lbs)
1. Squats
2. Bench Press

Conditioning: (Stationary Rowing, L6)
1. 5 mins, 500 m

TBH it was the first time taking the wife with me and it was fun. Showed her a few things and time was limited, but hey  got some lifting in and got the wife in on it as well… success.


Got to LEMMA around 5 pm.
Scotty too hotty, Scott Hall, Big Red, Marco, Dr Klein, Big Rig, Josh Daluca & Katrina were on site to roll this wonderful Fri afternoon…

Jumped on the weights and the got some conditioning in Boom!

Weights: (12 Reps, 1 Set, 135 lbs)

  1. Squats
  2. Bench Press


  1. Crunches, 5 sets, 100 reps
  2. Box Jumps, 5 sets, 12 reps

Conditioning: (Stationary Rowing, L6)

  1. 10:07 mins, 2010 m
  2. 10:04 mins, 1976 m

Live Rolling: (7 min rounds, 45 sec break)

1. Rupert 1 rounds, quick clip below…

2. Scotty Hall, 2 rounds, a few quick clips below…




Sat May 16/15


Boom… got to the Complex around 8:45 am…

Dropped  the baby off at their daycare…

Yes first time doing this on a Saturday and alone…

Felt awkward dropping him off alone

Gotta get the wife a some sleep. Little dude was up all night.

Lifting: (12 Reps, 5 Sets, 135 lbs)

  1. Squats, 8:50 to 9:00 am
  2. Bench Press, 9:05 to 9:20 am
  3. Crunches for vanity, 5 sets, 100 reps

Conditioning: (Stationary Rowing, L6)

  1. 500 m, 2:24 mins
  2. 500 m, 2:21 mins
  3. 500 m, 2:08 mins

Some improvement when I push!!


Cool Youtube clip with a nice submission below… 

Felipe Preguiça x Victor Honório, the final Copa Da Pódio

Published on May 14, 2015

Hope to see y’all out tomorrow morning at 11 am BJJ



Clip by Stuart Cooper Films… Allan Goes (Carlson Gracie) calls out Renzo Gracie for Metamoris Superfight

Published on Apr 29, 2015…

In this video Allan Goes explains how Renzo Gracie and himself shook hands and verbally agreed to a super fight at Metamoris. Its the one match left that Allan Goes from Carlson Gracie JiuJitsu wants to materialize before its too late as their is unfinished business between his side and Renzo’s side even though they have tons of respect for each other. This would be a great super fight between two legends of the sport and a great match for the fans.

Wed BJJ May 13/15


Got to LEMMA around  6pm… got a couple rounds in for open mat with Juneau… he’s still tough as a bug, strong and starting move more efficiently. Great job buddy!

Scotty too hotty, ran the warm up with the standard laps, forward/backwards break fall’s to a technical stand, forward/backward shrimps, the forward/backward butt scoots.

First, Coach got us to drill some self-defense scenarios with someone attacking us while fallen on the ground and your attacker comes in with a downward over hook. All you do is guard your face with your forearms, set up knee shield with one foot on the hip, shrimp/scoot backwards, square up, then an up kick to the face. Then your attacker throws another over hook from the opposite side, again moving forward with a punch, only for you to drill his again once across the mat.

Second, Coach got us to work a scenario where we were on the ground and your attacker comes in for a soccer kick to your face. Block with your elbow  or forearm to protect your face. Grab their heel, you hip inward, up kick and heel kick to the groin area then a hook/tri-pod sweep, heel kick to the groin, leg drag, and what ever other approach to subdue your attacker.

Great reference from Stephan Kesting on a Street Defense proximity and Panic…

Great reference from Stephan Kesting on a Street Defense Guard approach below…

Great reference from Stephan Kesting on the Technical Stand below…

Third, Coach got us to work on our close guard. He got us to have our partner to be inside our close guard. He had them using of hand on hips or the inside arm, while the bottom person maintained the closed guard to get everyone use to standing and being able to maintain closed guard. From there he got everyone to work on a variation of a waiter sweep, mount then submission.

Fourth, Coach got us to play king of the mat, where the first person to sweep, submit, pass, stays OTM. Love this game, always fun and challenge… great drill for the bottom guy to work their sweeps that were reviewed during class. Had a few tough rounds with some bigger boys… hilarious lol.

Live Rolling… I’ll be honest I believe we only completed a few rounds after the king of the mat session. I rolled with Scotty too hotty then Big Red, or was it Juneau?

Great night!




No Jits Tuesdays

Got home round 6 pm went to the Complex by 6:10 pm… yes sir!


Lifting: (5 sets, 12 reps)

  1. Squats, 135 lbs, 6:15 to 6:25 pm
  2. Bench Press, 135 lbs, 7:00 to 7:20 pm

Conditioning: (Stationary Rowing, L 6)

  1. 10 min, 1967 m
  2. 10 min, 1949 m

Then out…

Hope to see yall out tomorrow!



11 am Sun BJJ, May 10/15

Not gonna lie… 11 am is for selfish reasons… I get to do a good cardio and lift session in without being rushed lol… just got a summer membership at the local Thunder Bay Complex… Empty squat racks, benches, and other push pull equipment I will never use… however the rowing, little track above the swimming pool, swimming pool and day care make it convenient for our little family to get a small work out in together…


Still working on the wife to do BJJ… no dice.! yet! hah!!

Got to the gym around 8:30 am… boom!

Lifting: (5 sets, 12 reps)

  1. Squats, 135 lbs, 9:30 to 9:36 am
  2. Bench Press, 135 lbs, 9:44 to 10:05 am
  3. Vanity Crunches, 5 sets of 100 Reps, 9:44 to 10:05 am

Conditioning: (Stationary Rowing, L 6)

  1. 500 m, 2:14 min,
  2. 500 m, 2:15 min
  3. 500 m, 2:13 min

Big up to the 11 am’rs this Sunday morning… Morgy, Hassan, Scotty, Brittany, Katrina, Ugo, and Big Red for showing up for the grinder…

Class Warm-up:

A few laps jogging, 1 lap lunges, 1 lap bear crawls forwards then backwards 

1. Forward shoulder rolls, alternating shoulders, 1 x across mat
2. Reverse shoulder rolls, alternating shoulders, 1 x across mat
3. Side shoulder rolls, 1 x across mat left side & 1 x across mat right side
4. Forward butt scoots, 1 x across mat
5. Reverse butt scoots, 1 x across mat
6. Backwards shrimping, 2 x across mat
8. Forward shrimping, 2 x across mat
9. Backwards break fall to technical stand, 2 x across mat
10. Forward break falls to technical stand, 2 x across mat

A quick clip below…

Class Drilling: (4 mins each)

1. 4 mins, alternating, single leg takedown

2. 4 mins, alternating, duck under’s sacrifice takedown

3. 4 mins, alternating, drop seoi nage takedown

A quick clip below…


1. Wing Choke/Strangle, discussed way’s to create angles on how to apply the strangle to the arteries to avoid a compliance as when applied to the wind pipe. We also discussed the different grips that may or may not be associated with the choke during the application. 

Rolling: (5 min rounds, 45 sec) 

  1. Scotty
  2. Morgy
  3. Sat out
  4. Hassan

Ugo, brought up an issue regarding the side control and how he has issues getting out of it. We discussed how being in side control was the death. We showed a few preventative measures techniques to avoid side control.


See you sometime hopefully this week!


Sat 2pm, May 9/15 BJJ

EH just show up… there is always someone who will help push you… if you ain’t tapping you ain’t training with the right people…!

Myself, new girl… Bonnie? Marco, Morgy, Hassan were on site to get some training in on SAT…

Marco ran the warm up with a few stationary things…

(I will be stealing a few of these exercises BTW lol…)

Quick clip below of us warming up…

We then worked on some positional drilling… with the passing and re-guarding drills. Everyone went with everyone for 4 minutes each alternating positions!!

Quick clip below of us drilling…


  1. Single leg x-guard entry from sit-up guard with lapel grip, hook sweep variation, to straight foot lock.
  2. Single leg x-guard entry from sit-up guard with lapel grip, to sickle or tomahawk sweep variation, to straight foot lock.

Quick clip below of us working tech…

Rolling: (5 min rounds, 45 sec breaks)

  1. Marco
  2. Hassan
  3. Bonnie
  4. Morgan
  5. Marco

Quick clip below of us rolling…