Yes… my anniversary today… got married May 17/2014 lol.
Still gotta train BJJ Brother … or Sister.
Oss
Got to the gym round 9:00 am… got some S & C training in.
Felt good real good.
Box jumps however, lol them shins bro.
Them shins… lol
Weights:(12 Reps, 5 Set, 135 lbs)
Squats
Bench Press
Conditioning:
Crunches, 5 sets, 100 reps
Box Jumps, 5 sets, 12 reps
Got me box jumping below lol…
Great crew out Sunday Morning. Hassan, Britney, Katrina, and Scotty Hall showed up for a grinder.
We completed our standard warm up with jogging, rolling across the mat-front/back/side, break-falls to technical stand forwards/backwards, butt scoots forwards/backwards, and shrimping forwards/backwards.
I forgot to set the setting to my phone to 15 times faster… freck that lol… a 16 minute video on us warming up.
Boring…
Drilling:
Arm bars’
Hip bump sweeps’
Kimuras’
Marcelotines’
Omaplatas’
Spider guard switches’
Side control switches’
Technique:
We reviewed the wing choke/strangle, transitioning to the bow choke strangle, focusing on the angle and grips for the finish.
Positional Drilling:
Then I got the guys to work on the positional drilling with one person on the back with full harness and hooks. Submit or escape then reset for 4 minutes each. Everyone went with each other.
Looked like everyone was having fun… you be the judge below…
Stretching:
We finished off with some stretching. Clip below.
I hope everyone enjoyed themselves… next weekend strangling as well…
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)
Squats
Bench Press
Conditioning:
Crunches, 5 sets, 100 reps
Box Jumps, 5 sets, 12 reps
Conditioning:(Stationary Rowing, L6)
10:07 mins, 2010 m
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…
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?
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.
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…
Technique:
Single leg x-guard entry from sit-up guard with lapel grip, hook sweep variation, to straight foot lock.
Single leg x-guard entry from sit-up guard with lapel grip, to sickle or tomahawk sweep variation, to straight foot lock.
Not too may guys out tonight… the weather looked fantastic. The Frencher, Hassan, Alex the bear, Big Red, and Scotty too hotty were on site to get some rolling in…
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...
Small group OTM at 2 pm… Myself, Morgy, Justin the beast Silly, & Yoga Mike… We warmed up with flow rolling, 5 min rounds, then positional drilled with 100% resistance till 3:30 pm, then stretched. Irony, the flowing rolling escalated to hard technical rolling lol…
Warm-up:(Flow Rolling, 5 min Rnds)
Justin the beast Silly
Morgy
Yoga Mike
Quick clip of us flowing hard below lol…
Positional Drills:(3 mins each. alternate partners for opposing position, switch partners, then all over again)
Bottom person 3 mins: Sweeping. Top person 3 mins: avoiding sweep, then resetting if swept. No passing, 100% resistance…
Justin the beast Silly
Morgy
Yoga Mike
Bottom person 3 mins: re-guarding or maintaining guard. Top person 3 mins: passing, then resetting if the guard is ever passed, 100% resistance…
Justin the beast Silly
Morgy
Yoga Mike
Quck clip of us working the sweeping drill below…
36 mins total, 30 sec breaks
10 min stretching
Fun fun… sore…lol will blog about this mornings BJJ later
Got to the gym at roughly 9:00 am, got some lifting, a short vanity workout and some rowing in boom, trying to get ready for this competition!
Lifting:(9:05 am to 9:40 pm, 4 sets, 12 reps )
Squats, 135 lbs
Bench Press, 135 lbs
Then some crunches to work on my vainness, 4 sets of 100 Reps
Conditioning:(Stationary Rowing, Level 6)
1000 m, 4:30 min
1000 m, 4:45 min
1000 m, 5:00 min
Kind of not impressed with the increase in time, but hey… I moved it up to level 6 lol… next is level 7.
Again beautiful day out, 16c to 18c , sunny… great forecast of the size of our class with Myself, The Frenchman, Big Red, new white belt Travis and Professor Shat. The Frenchman had to take off earlier due to other commitments.
Got a quick clip of one of our standard warm up we do below from Sunday…
Quick clips of us working some takedown drills from this morning…
3:00 mins each, alternate once you reach the end of the mat…
2 mins each, alternating…
Technique:(10 mins on each)
Wing Choke/Strangle
Sliding Collar Choke/Strangle
Note that both a choke or a strangle are effective… however one is non compliant as Coach Keith MacGillivray has brought up in the past. Most chokes are applied to the trachea which will restrict airflow, can be painful, and most people will fight back. Strangles restrict blood flow to the brain by applying pressure to the carotid arteries in the neck, lets just say, you don’t get much fighting back except for the foam and your partner seeing stars, then out cold lol.
BJJFourLife... #BJJ4LIFE 
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