BJJ Training Log 9.27.2016

Getting ready for competition. Little more intensity, and a lot of rolling. The KoB rotation transition finally clicked for me tonight during partner drills, and we also worked on breaking grips from standing.

Love having Norm as a partner for drills. He pushes the pace and doesn’t give me anything. Plus he’s able to tell me when technique slips. For instance, at the end of my turn breaking grips I was wearing down and not using my hips.

“Hips can go all day long, but arms get tired.”

Technique was a flow for a seated guard pass

When everything goes as planned

  1. Passing headquarters
  2. Push down on passing knee, spin with other hand on opponent’s hip
  3. Backstep around foot to KoB/Side Control

When caught in half guard when trying to pull through

  1. Hand on OUTSIDE of knee and push to opposite side
  2. Weight heavy on top leg and sprawl
  3. Use leg-side hand to thread legs and kick out to side control

When opponent sits back up after initial push

  1. Hand behind head, hand behind triceps
  2. Slice knee down along hip, making space with triceps hand
  3. Sit through with weight heavy on stomach/diaphragm and opposite arm tight to body
  4. NOTE: keep that elbow and butt off the ground. All the weight goes on the opponent.

Worked from bad positions. Couldn’t hold Norm from his back, and got choked out once.  My bad position was mount with Rudy and Ana. Rudy got an armbar once, but I did ok after that.

Norm got an 8 minute roll with fresh people every minute. We went two rounds each with bad positions on the second rotation. He’s pretty beastly.

8 minutes with Ed at the end of the night. Another stalemate. Legitimately lost top position this time instead of choosing the bottom. Spent a lot of time trying to get to top. Threatened a triangle once and finally got the sweep for the last minute or so.

Muay Thai Training Log 9/19/2016

This whooped me. Wish I could go more often because it’s another totally different type of workout. Here’s what I was to determine after reflecting on this night of training.

  1. I’m not limber
  2. I’m slow
  3. I’m not very coordinated

So…It seems like the only thing that may be left for me to have as a strength in kickboxing is that maybe, maaaaaybe, I can take a punch.

I’m not to keen to find out if that’s the case or not. I think I’m more a ground and pound type guy.





S-Mount arm bar

Bicep cruncher

Daily Reading List — September 20th

Hurricane Prep: How to Board Up Your House

Timeular’s cute little box makes the hellish task of filling out your time sheets fun

Stop Stealing Dreams – Here's why we homeschool. Should turn into a longer post at some point. I think I've linked to the download before, but now it's available on Medium and a little easier to read. It's long, but not as long as it could be.

This Free Course Teaches You Everything You Need to Know About Digital Photography

How to Calculate the Effect of Humidity on Running Performance – Runners Connect – Would be interested in seeing heat adjusted PRs.

Duo opens martial arts business in Cocoa Beach – Don't sing it.
Bring it.

Can smart medicines crush U.S. healthcare costs?

The Ancient History of Cheating in the Olympics – I thought Olympic cheating was invented in the 1980s. Next they're going to tell me people were cussing and drinking cold beer before 1992.

BJJ Training Log September 7, 2016

Really awesome training today. One of the upsides of being on the ground floor of a new gym I guess–when a new class time starts, it will be small and more individualized. Worked out for me this morning since I was the only one there.

While we were stretching, Coach Frank asked what I’d like to work on. I said, “You’re the coach…fix something that’s broken. LOL.”

We rolled for a couple of rounds and he said, “Alright…cool…I know exactly what we need to work on.”

Technique–Simple Mount Escape

I think he saw this watching me roll a few times, then felt it when we rolled. My only real effective option when mounted has been to upa and shrimp/twist to get to a hip and hope I can get a knee in. He gave me a better option today:

  • Trap arm on the side you want to go to
  • Foot on that side outside of their foot
  • Other foot with active toes under butt
  • Twist upper body away from trapped arm
  • Look up
  • Roll head to the gap between shoulder and head while pushing up
  • If using an underhook on the other arm, be aware of that because you roll into full guard

Pretty much like the first one demonstrated here, but with a little more space created with the head/shoulder to make the roll easier.

BJJ Training Log September 6, 2016

Technique was a triangle with a different set up. Instead of push-pull with wrist control we:

  • Posture control and trap arm
  • Sleeve control on other arm and shrimp to foot on elbow
  • Knee to the ceiling and foot to the floor
  • Kick foot out to set the leg for triangle
  • Figure 4, then hand to shin
  • Wiggle for the angle and deepen the figure 4
  • Pop the posture to get the arm through
  • Wiggle for angle

And the defense:

  • Answer the phone and pressure
  • Other hand to opponent’s hip
  • Both hands to hips an posture up
  • Free arm to collar grip
  • Drive shoulder through leg to the collar
  • Enjoy side control


Andre–tough to get past his guard. He’s young, flexible, fast, and strong. Got to half guard once and was looking for side control but he regained guard

Ed–tried to pull guard and he got around. Worked from the bottom for top position and tried for Ezekiel. No dice. Went back to side control at 30 seconds and KOB, pulling up leg and head for discomfort. Still no tap.

Norm–focused on staying out of his full guard and trying to pass. Got around once (gift) and didn’t tighten up the side control so I lost it quickly and got choked. Went again and got one leg through. Stayed tight and got side control again (another gift), but tightened it up this time and was able to keep it longer. Was defending an arm bar when time ran out.

Ed–Was able to pull guard from the get go (finally). Held him and threatened the few submissions i have there. Was able to work my way to a triangle threat. Couldn’t finish, but was able to roll it to mount. Going for Americana when time ran out.

BJJ Open Mat August 27, 2016

Cooked. Bonked. Spent.

Started off with my own vicious cycle and got a good sweat going quickly. Rolled with Frank after that with the expected results.

Rolled with Alicia after that–first roll with her, and it was really good. Trying to not use strength and weight for offense. Not ashamed to use it for defense though because she was constantly attacking. She had my back a couple of times, and when I was in side control she was consistently grabbing my foot with her feet. None of the guys I’ve rolled with have the flexibility to do that.

Then Ed showed up. Another marathon session. Same result–arm bar on me after about ~30 minutes. Still unable to finish arm bar twice and had what I thought was a really deep triangle but couldn’t get it ended. I was completely on empty at the end. I was literally laying on my side with my eyes closed happy that I was able to defend that position for several minutes before I got caught. Afterwards I was happy to lie on my back in a pool of my own sweat.

Went to the beach after for more of the same. Realized after I got some food in me and my head back that I was completely calorie depleted. No more rolling without any food. Rest day earned.

BJJ Training August 25, 2016

Warmups and straight into KoM.

For technique, we learned three chokes when opponent is in turtle:

No gi d’arce choke (no gi brabo choke?)

  • Slice knee in to split opponent and hand on head for control
  • Open lapel by placing hand under belly, then remove hand from head and grip lapel
  • Baseball slide through and roll opponent to hip, walk top leg to trap opponent leg

Like this

Defended, so go to the other side

  • If opponent closes his side to block the knee, reach around to the openside of the body and get the same choke on the other side

Rodeo Choke

  • Head hand grips lapel 4 out
  • Control opponent’s hips and step over
  • Continue rotation and throw step foot over opponent’s head
  • Fall to mat, get ready for a quick tap (This one really hurts)

Like this:

Had a pretty good roll with Norm. Of course, he still dominated me, but I felt like I was a little tougher to deal with. That was probably manufactured by him. I got to side control for a couple of seconds before he got right out of it. It’s hard to tell how much he’s giving me and how much I’m earning, but I’m getting better I think.

Next up, I rolled with Joe, who is a lot quicker than me and also dominated me for the most part. Was forced into a turtle defense with him and he was much more effective at breaking it than others have been–definitely showed me what someone with more technique could do with where I am right now.

BJJ Training Log August 24, 2016

Made it to the morning class today–got started a little late, but it was just Louis and me. After stretching we went straight to technique and got to work on three different things. This was cool, because Tuesday night training was a total beat down, and we were still feeling it 12 hours later.

Side Control to Mount #1

  • Body side elbow tight to the hip with hand in armpit for hip control
  • Roll hip to reverse kesa gatame
  • Drive off of foot and scoot hip to fold opponent’s knees over
  • Hand to legs and knee on quad
  • Slice knee to mat and flop foot to avoid quarter guard
  • Slide foot under opponent’s leg

Side Control to Mount #2

  • C cup, pull close thigh up and punch it forward, stacking legs.
  • Step into the hole between legs
  • Remove hand, and he’ll naturally turn in, allowing to slice the knee and flop foot

Gi Choke from Side Control

  • Remove lapel from belt on the hip side and take out the slack
  • Feed to cross face arm using hand or mouth
  • Hand back to hip and move legs towards head
  • Head to hip hand

BJJ Training Log August 23, 2016

Burner. We picked the wrong day to spend at the beach before class, because this one tore me down. Awsum.

Warmups got a lot tougher today with shots and sprawls mixed into the usually light jog. Technique was a butterfly guard pass and a butterfly sweep.


  • Hands grip outside knee and label (same sides as hands)
  • Snake knee hand side foot in, then drop step around when foot hits mat. Causes an X with the arms–leave it until knees are positioned
  • Switch hands to side control


  • Cuff grip and punch opponent’s hand down
  • Reach around and grip belt with other hand
  • Drop cuff side knee down and under
  • Lift belt side leg, rolling to shoulder

King of the mat with three down and four up, so not much break there. Then we went into rolls starting in bad positions and just roll from there. I had Norm’s back to start, which didn’t last long, but it’s the only time I’ve ever had that. LOL. Next Joe had me in side control. Took me a while, but I was able to get out. He was about 2 seconds away from finishing a triangle, but I was able to escape.

Then we actually rolled. Had two really good rounds with Ed and Louis. Pulled guard with Ed to start and he passed pretty easily (which means I need to work more) and got me in side control. Defended the mount and eventually worked up to one myself. Attempted baseball bat choke and seated triangle but could finish neither.

Went next with Louis–we were already pretty spent. Took me about half the round to pass his guard (also need to work on). He was able to work me back into guard and sweep me, but I immediately got a good triangle attempt. I was focused on stuffing the arm before pulling the head and thrusting, but he told me later I had it deep and could have finished. Dang! Ended the round with an arm but not able to finish. Pattern developing here.

BJJ Training Open Mat 8.20.2016

Ana and I did a little bit of drilling. I’ve been landing in good spots for submissions but unable to finish them, so I want to try out the details of a couple of chokes. I did discover that the reason I’m having trouble finishing rear naked chokes is because of the width of my shoulders and lack of flexibility leave a lot of space on the grab arm. We figured out a variation I could use to get the pressure with the blade of my hand by a different method, and then Coach Frank showed me an even better option that would be harder to defend against.

We also worked on two armbar escapes. Ana’s needed a little more movement than mine (surprise), but they are both good depending on the situation.

Another cool thing I realized is that I can use a small foam roller or a large pool noodle to simulate someone’s neck and really feel where the pressure is being applied. Should help me improve the small angles and hand positions for chokes.

Then I tested out a fitness drill I’ve been thinking of–Circle of Death with jiu-jitsu drills for six rounds. For this one I used thrusts + figure 4s, sit-throughs  with rotations, hops from knees to feet, and one-armed get ups (still need some kettle bells to make this one legit).

Then I rolled with Frank. A bunch. Lost count of how many times he could have submitted me and how many times he gave me an opening to see what I would do. For instance, he mounted and grapevined me, but when I put my hands on his hips he released my legs and let me work the escape he taught us last week. I didn’t get my knees pulled to chest and butterfly, but I did get one in to turn and shrimp.

He dropped some knowledge in between rolls too

  • Slow and tight is better than fast and leaving space, so don’t worry about feeling like I’m plodding
  • Top positions are working great for me, so start off in guard and give up those positions with equal training partners–work to get there to improve the other side of the game
  • But don’t give up top position if I’m ever in a competition. Time  is limited, and I’m way stronger on top than on bottom at this point since I don’t really have any submissions I can reliably finish from my guard
  • Defense is improving, so being frustrating will hopefully cause opponents to open up opportunities

BJJ Training Log August 18, 2016

I had to miss on Tuesday night, and I already felt a little behind.

Technique was an escape from side control:

  • Inside elbow to the ground and hand on hip
  • Outside hand across face and grip the trap
  • Oopa and get the underhook with outside hand
  • Reverse shrimp through the hole created with underhook
  • Head pushes down arm and transition to their back
  • Option from the oopa is to bring blocking knee across the lap and hook the hip to regain guard

We did King of the Mat, and poor Norm got stuck for the whole duration because nobody could pass his guard. I made it down a couple of times against Ana and Ed, but then lost my spot to Rudy. Got arm barred by Rudy once and triangled by Norm once. Lost my back and side control all the other times.

Had a good roll with Ed and was able to attempt 4 different submissions in 6 minutes–guillotine,  baseball bat, arm bar, and arm triangle. Unfortunately could not finish any. Have to get better at the details that allow the finishes. Especially the baseball bat. I have no idea was I was missing there.

Had another good roll with Rudy. He tapped me pretty early by just driving all the air out of my chest and getting me locked up so that I couldn’t breathe at all. After that I was able to pass and maintain side control for a while. Sensed his escape attempt and adjusted to North/South when he went for it.

BJJ Training Log August 11, 2016

We worked on the mount escape again, this time finishing it off with a sweep.

  • Elbows to ground to prevent high guard, head up
  • Make ‘L”s with hands on opponent’s hips
  • Inch active toes up to booty
  • Oopa with toes and hands, bringing knees to chest
  • Opponent lands in butterfly guard
  • Gable grip around back
  • Kick legs and sit up
  • Overhook elbow tight
  • Kick opposite leg and roll 45 degrees to shoulder

We also worked an armbar from there if they post the hand, and this was pretty cool–duck head under the post arm and fall backwards–head on elbow and lift wrist.

This was by far my best night of rolling–was still mostly in survival mode, but was far more offensive against better opponents, and the survival was working much better as well.

I need to focus on finishing chokes. I’m getting into good positions a lot–hands in the right place in good body position to start, but I’m not finishing. I’m guessing it’s the little stuff like how I twist my elbows in each one, shifts in body weight, and angles. I tend to get excited about the positions and forget the little details involved.


BJJ Training Log – August 9, 2016


Escape from mount to take back:

  • Elbows to ground to prevent high guard, head up
  • Make ‘L”s with hands on opponent’s hips
  • Inch active toes up to booty
  • Oopa with toes and hands, bringing knees to chest
  • Opponent lands in butterfly guard
  • Gable grip around back
  • Kick legs and sit up
  • Post hand and shrug off arm, tuck head and take back

Roll with Dan

Roll with Louis

Roll with Ed

Roll with Frank

BJJ Training Log August 4, 2016

Fun warmup with some of the tougher things added today. We did a trip down the floor with shots, which my knees just can’t do any longer…at least not until I’m ready to buy a new ACL. The jumps from knees to feet are pretty easy for me now, and even the sit-out-and-rotate is a lot better.

For technique tonight we worked on the smash pass again along with a choke we can work if we’re caught in quarter guard when sliding through.

  • Get to passing headquarters with the foot in deep. My shin to their hamstring.
  • Punch down the opposite hand with cuff grip and cross collar grip to pull them up.
  • Elbow tight to knee with the collar grip. Smash opponent sideways and start the lawnmower
  • Knee follows

Daily Reading List — August 4th

Career Slump? John Cena Can Help – Dropping the AA on job hunters. #YouCantSeeMe

8 Reasons I’m Not Homeschooling My Kid – Read the whole thing.

7 Reasons to Add Plantains to Your Diet – We have plantains for at least one meal every day. I have to be one of the most healthy people on the planet. #PlantainsEveryDay

50+ Old Fashioned Insults We Should Bring Back

Number 51. “Nickel–‘Cause he ain’t worth a dime.”

The “New Housing Crisis” – Not Enough Rental Homes?

Wrong Way on a One-Way Track: The Oral History of Soul Asylum’s ‘Runaway Train’ – Listen to this as a country song and it’s pretty dang good.

Why Rugby Players Should Train Jiu Jitsu – Because rugby players are famously always hunting for challenging physical activities they can do outside of rugby training. Off-training days are jam-packed full of extra physical activities.

7 Things That Shouldn’t Impress Us Anymore – Caveat here–a couple of the things actually are important to me. But I don’t care what other people think about them.

Doing More With Less Since 1972