Leg, calves, muscles in my feet I never knew i had were burning… Managed to pump out 6 reps of 30 in box jumps before Jiu-jitsu… Been try to work my explosive movements. Figured box jumping would improve that seeing i don’t do any other sport activities anymore. Used to love basket ball, snow boarding, soccer, tennis, and now its all just BJJ focus…
Stretched for 15 mins, then some of the boys started showing up…
Started with the standard warm up and running around…
Of course lots of shrimping, forwards and backward, among other cool stuff lol
Did some take down drills…
Then we reviewed a few loop choke variations…
Love them loop chokes…
Then some rolling…
8 min rounds, only had time to roll once…
Man am I ever sore, from the lifting and everything else…
Alex the new whit belt was giving me all he had…
Good job homie, hope to see you out soon!
BTW your GI pants were on backwards!! #whitebeltproblems lol
Reviewed the rear back GI chokes with the homies, the closed guard cross collar from last week, then discussed a variation with the thumb in, while waiting for your opponent to pop their head out while attempting an escape.
Nice clip below found on Youtube…
Positional Drills:(50% & 75% resistance)
Everyone had an opportunity to work this with everyone, and then they alternated between being in the closed guard, defending, or attacking with only cross collars.
We then discussed a few defenses to the collar choke… a nice video below by Stephan Kesting discussing other potential defenses…
Rolling:(5 min rounds, 30 sec break)
I only rolled with my boy lol… sorry no video. Next time!
Nathan, Scotty P, and even my boy Justin St Amand showed up earlier wow… fellow lifters!
BOOM!
Lifting:(135 lbs)
Squats, 14 reps, 5 sets
Bench, 14 reps, 5 sets
Conditioning:
Box jumps, 12 reps, 4 sets
Crunches, 100 reps, 4 sets
OMG last set banged my shin on the BOX again…
DAFCK same shin arrrggghhhh!!
Nice to see a larger crew out, today…
Brittany, Hassan, Katrina, Scotty, Travis, Justin St Amand, New Travis,, and Nathan Shat Hatton.
Warm Up:
A few laps jogging, 1 lap lunges, 1 lap bear crawls forwards
Forward shoulder rolls, alternating shoulders, 1 x across mat
Reverse shoulder rolls, alternating shoulders, 1 x across mat
Side shoulder rolls, 1 x across mat left side & 1 x across mat right side
Forward butt scoots, 1 x across mat
Reverse butt scoots, 1 x across mat
Backwards shrimping, 2 x across mat
Forward shrimping, 2 x across mat
Backwards break fall to technical stand, 2 x across mat
Forward break falls to technical stand, 2 x across mat
Drilling: (1 min each, then switch)
Arm bars’, 1 min each, then switch
Hip bump sweeps’, 1 min each, then switch
Kimuras’, 1 min each, then switch
Triangles’, 1 min each, then switch
Marcelotines’, 1 min each, then switch
Omaplatas’, 1 min each, then switch
Scissor sweeps, 1 min each, then switch
Spider guard switches’, 1 min each, then switch
Side control switches’, 1 min each, then switch
Modified single leg, with a lapel grip break, 2 min each, then switch
Modified hip judo throw, 2 min each, then switch
Guard pull with one foot on hip, 2 min each, then switch
A quick clip below with us warming up and drilling…
Technique:
We continued to work on collar chokes, diving into further details on the cross collar while your attacker is in your guard. details discussing the wrist, and shaving the face if you couldn’t attacked with both palms up and not to use strength.
A quick clip below working tech below…
Rolling:(5 min rounds, 30 sec break)
Hassan
Katrina
New Travis
Brittany
Clip of us rolling below…
Great rolling guys…
Scotty P ran a quick stretch…
Then off to get some dim sum at a place I’ve never been to…
Warm up was short with a a few variation of an ankle pick with a collar tie. Technique involved a slip collar choke transition switch to preposition to the opposing size when your partner defends by moving to the opposite side of the over hook and with your partner turtling to defend. Keith was in for a bit, and he showed us a few variants of the take down which was nice. My favorite was collar tie to a mount guillotine.
Myself, Morgan, Aria, Scotty P, Big Rig, New guy white belt Alex with the nice blue GI…
Luke was late missing the warm-up per usual.
LOVE CHOKE’s
For the remainder of the class we position-ally drilled the back exercise with 2 minute rounds, you on me, then me on you exercise, until everyone had an opportunity to go with everyone. Similar to Submission Challenges or even EBI’s sudden death or over time rounds.
We tried with full lapel grips first… no dice.
Figure got shot except mine of course..:P
Then moved to just starting with the full harness…
Positional Strangling: (2 min rnds, then switched roles)
Morgan was in Minneapolis for the Submission Challenge so I covered the Saturday rundown….
Alex the bear grizzly, Jesse the machine doogle, and Katrina showed up… I really can’t blame anyone for not showing up. It was sunny and beautiful out.
The rest… lets just say in BJJ your partners and coaches will push you to make you better!
Warm Up: (Drilling)
Arm bars from closed guard, 20 reps alternating sides
Hip bump sweep from closed guard, 20 reps alternating sides
Kimura from closed guard, 20 reps alternating sides
Marcelotine’s, from closed guard, 20 reps alternating sides
Omaplata’s, with over hook, from closed guard, 20 reps alternating sides
Spider guard switches, from closed guard, 20 reps alternating sides
Side control switches guard, 20 reps alternating sides
Technique:
1. Cross collar grip, from closed guard, shave the chin, or wait for your opponent to grab your forearm in their defense, pop the elbow, then transition into arm bar using heel in the far side and hips really high. 20 reps alternating sides.
Great clip below showing this technique as well as finishing other choke variants…
2. Cross collar grip knuckle on the mat, from mount, pop the elbow, slap the mat, shave the chin, or wait for your opponent to grab your forearm in their defense then pop the elbow, switch to s-mount, switch arm hooks, hook a leg or grab pant Gi, leg over the head then finish on top or seat down extending arm bar. 20 reps alternating sides.
The following clip discusses the topside cross collar with both the over and under grips… he even touches on the transition for the topside arm bar…
Great clip discussing the seated arm bar from s-mount…
I got the guys to rep this out multiple times… and even reviewed the finer points on making sure you slapping the mat and shaving the face on the top, and shaving the face while someone is in your guard .
I want to congratulate Morgan, Hassan, and Jesse on their performances SAT at Submission Hunt in Minneapolis…
The fact that you went and competed, I wish I could have been there…
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)
Squats, 135 lbs, 9:30 to 9:36 am
Bench Press, 135 lbs, 9:44 to 10:05 am
Vanity Crunches, 5 sets of 100 Reps, 9:44 to 10:05 am
Conditioning:(Stationary Rowing, L 6)
500 m, 2:14 min,
500 m, 2:15 min
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
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)
Scotty
Morgy
Sat out
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.
This one is for my boy… Morgan Frazer… slowed it down a little. 7 mins long lol… honestly I thought I got our round in… guess not. Only with Michael Maronese and Justin Sillman...
BJJFourLife... #BJJ4LIFE 
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