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Sun 11am BJJ May 24/15

#Bjjfourlife BJJ , , , , , , ,

Beautiful morning, I suspected no one would show up for the grind.

Picked up a coffee at Tims, grabbed Professor Shat Hatton and got to LEMMA at roughly 9:30 am.

Nathan has been away for about a month. I guess traveling with his girlfriend was more important then training BJJ. LOL

Lifting: (135 lbs)
1. Squats,13 reps, 5 sets
2. Bench Press, 13 reps, 5 sets

Surprisingly new guy Travis, Brittany, Katrina, & even Ugo showed up  for the morning BJJ…

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Warm up:

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

1. Forward shoulder rolls, alternating shoulders, 2 x across mat
2. Reverse shoulder rolls, alternating shoulders, 2 x across mat
3. Side shoulder rolls, 1 x across mat left side & 1 x across mat right side
4. Forward butt scoots, 2 x across mat
5. Reverse butt scoots, 2 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

Quick clip below…

Drilling: (1 min each)

  1. Arm bars from closed guard, alternating sides
  2. Hip bump sweeps from closed guard, alternating sides
  3. Kimuras from closed guard, alternating sides
  4. Marcelotine’s, from closed guard, alternating sides
  5. Omaplata’s, with over hook, from closed guard, alternating sides
  6. Scissor sweeps, with cross collar grip, alternating sides
  7. Spider guard switches, from closed guard, alternating sides
  8. Side control switches guard, alternating sides
  9. Turtle guard switches, alternating sides

Technique:

1. Reviewed the wing choke, bow choke, sliding collar choke, and even some defenses.

Quick clip below…

Rolling: (5 min Rnds, 45 sec break)

  1. Nathan
  2. Katrina
  3. Newer Travis

Wow some tough rounds with these guys lol… great job!

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Got Nathan to run the cool down and stretch!

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Ossu!

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Sat May 23/15 S&C morning then 2pm BJJ

#Bjjfourlife BJJ , , , , , , , , , ,

My boy is 5 months today… crazy lol. TIME flies. Soon he’ll be crawling or standing. Grabbed my coffee at 8:30 am. Got to the Complex at 8:40 am.

The little guy was restless. Must have been excited to see the girls.

Didn’t even have my coffee was too damn hot and left it in the car lol.

Honestly, I didn’t want to train…

Especially without my medium black coffee…

I pushed through though, lol.

I even upped the stakes…

BOOM!!

Lifting: (135 lbs)

1. Squats, 5 sets, 14 Reps
2. Bench Press, 5 sets, 13 Reps
3. Vanity Crunches, 5 sets, 100 Reps

Conditioning: (10 mins, L6)

1. 1660 m
2. 1756 m

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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.

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The rest… lets just say in BJJ your partners and coaches will push you to make you better!

Warm Up: (Drilling)

  1. Arm bars from closed guard, 20 reps alternating sides
  2. Hip bump sweep from closed guard, 20 reps alternating sides
  3. Kimura from closed guard, 20 reps alternating sides
  4. Marcelotine’s, from closed guard, 20 reps alternating sides
  5. Omaplata’s, with over hook, from closed guard, 20 reps alternating sides
  6. Spider guard switches, from closed guard, 20 reps alternating sides
  7. 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 .

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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…

Always successful in my eyes!

Everything else is just icing on the cake…?

Ossu!

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BJJ Wed May 20/15

#Bjjfourlife BJJ , , , , , , , , , , , ,

Got to the gym around 6:25 pm… Brown Belt Mikey ran the warm up…

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Coach got us to drill a self-defense mount escape variation while your attacker grabs both wrist above your head. In this scenario the path to least resistance is side to side. Move your elbows to you hips one way, then switch to moving to the other side. keeping the momentum while moving to to the other side turning your attackers hand outward with a circular windshield hand washer movement to break the grip and execute a tight arm drag. With the free hand, hold your attacker down maintaining the trapped arm, only to bridge at the same moment towards the trapped arm “similar to and arm drag butterfly sweep”, along with blocking the same side leg.

I partnered with Brown Belt Mikey to drill the escape like 30 times lol…

Yay mount escapes…

Sooo many variations and scenarios. you can never be to ready no?

Below is a nice clip by Roy Dean with multiple mount escapes, with similar concepts by trapping or blocking the leg as well as trapping or blocking the arm on the same side preventing your attacker from basing out or posting. Posting or basing out will prevent you from bridging or turning over, so you need to take that away from your attacker… Roy Dean actually reviews escapes to re-guarding as well which is also very nice for other worst case and applicable scenarios…

Coach then got us to drill a take down which involves a same side lapel grip by pulling your opponent towards you, with an inside same leg sweep, to a ankle pick on the far heel while punching through with maintaining momentum and lapel grip to include a leg drag pass.

Below is a clip a ankle pick put together by Jiu jitsu Mag, by Luis “Limao” Heredia with a variation from an under hook scenario including the inside leg sweep…

Below is the same setup, with a double pull down lapel grip, this time with no inside sweep and attacking the same side leg…

“Food for thought… does ankle picking have to start from standing?”

Below is a clip from Jason Scully discussing it from the seated position…

“Coach then reviewed a few of my favorite chokes from Guard. Cross collar, both palms up. The cross collar with palm up, palm down, to counter the arm block defense by turning an angle. Then a same side lapel grip to cross collar, top grip thumb in… all was fantastic love working these. Lets be honest there are so many variation to this submission. Keys being, to use your wrist as a fulcrum, your legs, hips to break your opponents posture, keep them down and controlled . If your wrist hurt while doing this, your doing it wrong. This submission is gentle, applied to cut off blood flow to the brain by restricting flow in the carotid artery in the sides of the neck. It should be a non compliant choke.”

These are my favorite submissions BTW…

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Coach then got us to roll, 5 min rounds… I sat out the first round. then rolled with Ugo, who is a 240 pound 6ft 5in White Belt with a Yellow Belt in Judo…

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“hahahah, thought my head was gonna pop off at one point.”

Ugo

Left to right: Tony, Ugo, me, then Marc… my boy Travis is on the cam.

Yes furious he was lol.

“Thanks Morgan!”

furious ewok

Then I rolled with Marc.

“I’ll tell you after working from 6 am to 6 pm for a long day in the office, with 2 hours of driving… its nothing like have a good solid hard roll to put things behind you and forget about what happened through out the day.”

Food for thought… defending chokes?

Below is a nice clip from Stephan Kesting on a few cross collar counters…

Love collar chokes…

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Hope to see you Friday for Open mat!

Oss!

Victoria Day Long Weekend, Open Mat, 1 to 3 pm

#Bjjfourlife BJJ , , , , ,

Got to the gym around 1:05 pm… wow tones of peoples out. Horrible weather out. Snow and even rain… ridiculous.

Tonnes of guys OTM for some random rolling!

Rolling: (5 min rounds, 45 sec Breaks)

  1. Katrina, 4 rounds
  2. Travis Duncan, 1 round
  3. Morgan Frazer, 2 rounds
  4. Lukasz Jan, 1 round

LOVE IT

BJJ is my addiction

My goals… achievable, attainable and realistic

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Promised Windy, I will complete 100 push-ups as close as possible in a row.. Completed my 100 push-ups in roughly 2:08 mins…

  • 50, super easy, (0:20 to 0:55)
  • 30, easy, (1:19 to 1:42)
  • 15, meh, (1:59 to 2:12)
  • 5, I was really struggling, (2:22 to 2:28)

Short clip below…

I used to train this with 25 reps 4 sets… I will start focusing again to hit 100 in a row with no breaks… 

My goals,achievable, attainable and realistic.

Surround yourself with like minded people with similar goals and dreams. 

Having a great support system will push you further to better yourself.

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Hopefully we see you out sometime this week OTM!!

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Oss!

11am Sun BJJ May 17/15

#Bjjfourlife BJJ , , , , , ,

Yes… my anniversary today… got married May 17/2014 lol.

Still gotta train BJJ Brother
… or Sister.

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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)

  1. Squats
  2. Bench Press

Conditioning:

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

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Got me box jumping below lol…

Great crew out Sunday Morning. Hassan, Britney, Katrina, and Scotty Hall showed up for a grinder.

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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:

  1. Arm bars’
  2. Hip bump sweeps’
  3. Kimuras’
  4. Marcelotines’
  5. Omaplatas’
  6. Spider guard switches’
  7. 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… 

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Oss!

Open Mat, Fri May 15/15

#Bjjfourlife BJJ , , , , , ,

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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…

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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.

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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

Conditioning:

  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…

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#BJJfourlife

Oss!

Wed BJJ May 13/15

#Bjjfourlife BJJ , , , , , ,

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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!

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#BJJfourlife

Oss!

11 am Sun BJJ, May 10/15

#Bjjfourlife BJJ , , , , , ,

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…

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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…

Technique:

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.

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See you sometime hopefully this week!

Oss!

Sat 2pm, May 9/15 BJJ

#Bjjfourlife 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…

Technique:

  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…

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Oss!

Fri Open MAT, May 8/15

#Bjjfourlife BJJ , , , ,

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Another quick lift session in the books! 

Lifting: (5 sets, 12 reps ) 

  1. Squats, 135 lbs,
  2. Bench Press, 135 lbs,
  3. Crunches, 100 Reps,

Conditioning: (Stationary Rowing)

  1. 1986 m, 10 min, Level 6
  2. 1945 m, 10 min, Level 6

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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…

Rolling: (5 mins Round )

1. Scotty too hotty, 1.5 rounds

2. The Frencher, 1.5 rounds

3. Big Red, 1.5 rounds

Oss!!