Monday, January 16, 2017


30 min Cycle

Tabata Row

30 min Walk

Sunday, January 15, 2017

The Euros Are Coming!

2017 IBJJF European Championships stream live at FLOGRAPPLING starting January 17th at 10:45am Pacific Time

2017 IBJJF European Championships: Schedule and Brackets

2017 IBJJF European Championships: FloGrappling Black Belt Preview

A Brief History of the IBJJF European Championships (Wikipedia)


3.97 miles / 60 minutes / 521 calories

Saturday, January 14, 2017

Friday, January 13, 2017

Duck Season!

squat / press / deadlift


3.95 miles / 60 minutes / 519 calories

Thursday, January 12, 2017

Training Day: Thursday

(See Training Day: Tuesday for Today's Techniques) 


30 Minutes Specific/Live Training

Wednesday, January 11, 2017

Rabbit Season!

squat / bench / row

Tuesday, January 10, 2017

Training Day: Tuesday

Double leg takedown
Guillotine counter to double leg takedown 
Escape from Guillotine (arm over shoulder, outside)
Escape from Guillotine (arm over shoulder, inside)
S-mount transition from mount
Taking the back from mount


Pull guard to de la Riva  to sitting guard to arm post to back take
40 min Live Training

Monday, January 09, 2017

Duck Season!

squat / press / deadlift

Sunday, January 08, 2017

Sunday Tape Study: Top of the Clock Toreando Entry

Studying Leandro Lo's torreano guard pass, specifically the high angle of entry (between 10 and 2 on the clock), finishing in north-south, or even on the opposite side after moving through north-south.

Friday, January 06, 2017

Rabbit Season!

squat / bench / row / 10 minute cycle Tabata

Thursday, January 05, 2017

Training Day: Thursday

(See Training Day: Tuesday for Today's Techniques) 


38 Minutes Specific/Live Training

Wednesday, January 04, 2017

Tuesday, January 03, 2017

Training Day: Tuesday

Same-side arm drag with cuff/collar grips to kimura
Same-side arm drag with cuff/collar grips to collar drag to attacking turtle
Baseball collar grip to standing cross choke


Single leg counter to guillotine
40 minutes Live Training

Adaptogen of the Month: Rhodiola

Monday, January 02, 2017

Start With This

Gracie Breakdown: Kron Chokes Kawajiri

Sunday, January 01, 2017

Rabbit Season!

squat / bench / row / tricep pyramid

Wednesday, December 07, 2016

Current Reading List: Feeling the Burn

BJJ Training Burnout? - Jiu-Jitsu Times

Burned Out of Training? - Gracie Barra News

Stay Thirsty My Friends -

Thursday, August 25, 2016

More Maia

With Demian Maia facing off against Carlos Condit this weekend, I can't think of a better time to share the fourth part of BJJ Scout's excellent analysis of Maia's incomparable jiu-jitsu-for-MMA.

Wednesday, August 10, 2016

Get Lo

With the start of my New Jiu-Jitsu Year right around the corner, the guard passing game of Leandro Lo Pereira do Nascimento is my project for the next fifty-three weeks.

Tuesday, August 09, 2016

Where I'm Calling From

"The worst is a look you expect - and don't get - from a face you thought you knew."
--Jeffrey Skinner

For the past 10-11 weeks I've been responsible for teaching Brazilian Jiu-Jitsu at Gracie Barra Seattle two evenings a week while our head instructor recovered first from an experimental knee surgery and then, almost immediately afterward, from a challenging and painful infection of the finger that left him similarly and additionally sidelined.

Teaching classes this summer - fundamental, all levels, Live Training - has probably been one of the most significant experiences in my jiu-jitsu life -certainly since I stopped competing after earning my black belt in late 2011. And while the opportunity to focus on, explicate, and share many of the basic techniques of jiu-jitsu was awesome, the challenge of working with students from a variety of backgrounds and with widely differing skill levels was probably what I appreciated most. I am at root a solver of problems, and there are few greater chances to practice my problem-solving vice than by working to find the simplest way to explain the gentle art to those eager to learn it.

I'm going to leave it at that. I'm looking forward to both continuing to work with students - especially white belts, older students, and those who think they don't have the physical attributes to do jiu-jitsu - as well as working on my own jiu-jitsu game, which has taken a bit of a back seat this summer as the obligations of teaching the best class possible took center stage. I've spent a lot of time thinking very hard about what I want to do with my jiu-jitsu as I enter my 12th year in the art (August 18th, mark the date!). Tonight was the first night of putting some of that thinking to task. Here's to many, many more.

Monday, August 01, 2016

"All Positive is What I'm Trying to Say"

For what must be the tenth time, I found myself last night watching Eddie Bravo's interview with Joe Rogan after his epic rematch with Royler Gracie. But this time, a line from Rogan really stood out to me. As someone who has loved MMA since the 1990s, and is having a harder and harder time of late justifying traumatic-brain-injury-qua-entertainment, I found a lot to like in this:
"So Saturday night rolls around and I couldn't imagine there being any more anticipation in a room for something. And it was a cool anticipation too because ... one of the things I like about jiu-jitsu is, no one's going to get knocked the fuck out. Even if you get choked out, you know ... There's something about seeing a friend fight (that) gets real rough. We've been friends with MMA fighters ... knowing a guy and liking a guy and watching him get headkicked - it's hard to do. So it didn't have, the danger, that aspect to it. But it was all, it was all positive is what I'm trying to say. It was like, holy shit, it's all going down."

Saturday, July 16, 2016

#WhiteHatGrapplers: Me and My Jiu-Jitsu in MMA Fantasy

Demian Maia retires after winning the UFC Welterweight Championship and several successful title defenses. Opens his own school and shares all his secrets with a new generation of jiu-jitsu oriented fighters determined to rid MMA of the plague of traumatic brain injury ...

Monday, July 04, 2016

Eddie Bravo Invitational 7 - Alternate Qualifiers

What better way for a grappler to enjoy the Fourth of July than by celebrating jiu-jitsu's independence from points with a little EBI7 alternative qualifier action?

The Eddie Bravo Invitational 7 is July 16th. Check it out on UFC Fight Pass. And while you're at it, check out the previous SIX installments of Bravo's ground-breaking submission-only tournament series - with submission-based overtime rules - also available only on UFC Fight Pass.

New to EBI? Read my essay "How Eddie Bravo Saved Sports Jiu-Jitsu."

Monday, June 27, 2016

Thursday, June 23, 2016

COMBATE! PNW Grapplers Get Ready! Q3 Edition

The second half of the jiu-jitsu/grappling competition season is right around the corner. Here is a running list of the events in July, August, and September for competitors in the PNW.

July 2016
August 2016
September 2016

Monday, June 20, 2016

Jiu-Jitsu Conditioning: What I Do

I've decided to focus on conditioning during the summer months and leave strength training to the fall and winter. Right now, I'm training jiu-jitsu three days a week, Monday, Tuesday, and Thursday, and doing conditioning work before and after training on Tuesday and Thursday, with full conditioning sessions on Saturday and Sunday.

So what does this mean? My before training conditioning/warmup consists of what I've been doing for a decade now: my matwork series. I try to get in three reps (3:30 min each for a total of 10 minutes work) before class. If I've got time left, I love to do neural charge jumps to rev up my nerve system after what is usually eight hours of sitting at a desk.

My after training conditioning on Tuesdays and Thursdays is a complex of squats and deadlifts, eight sets of five reps each as shown in this great video from TFW founder Martin Rooney.

After that, I'm working on this pull-up series from Russian trainer Pavel Tsatsouline. Note that I do this routine Tuesdays and Thursdays rather than every day. I'll be doing the 65443 routine on Tuesday evening. In between each set of pullups, I do 20 hipscapes down the mat. It works out to five sets or 100 total hipscapes.

On Saturday and Sunday, I do a Martin Rooney-inspired, DB complex with active rest.


1/4 mile at 3.7 mph
5 sets: 5 reps upright row, 5 reps bench press
5 sets: 5 reps overhead press, 5 reps Kroc row
one mile at 3.8 mph
3 sets: 5 reps upright row, 5 reps bench press
3 sets: 5 reps overhead press, 5 reps Kroc row
1/2 mile at 3.9 mph
3 sets: 5 reps upright row, 5 reps bench press
3 sets: 5 reps overhead press, 5 reps Kroc row
1/2 mile at 4.0 mph


1/4 mile at 3.7 mph
8 sets: 5 reps squat, 5 reps deadlift
one mile at 3.8 mph
4 sets: 5 reps squat, 5 reps deadlift
1/2 mile at 3.9 mph
4 sets: 5 reps squat, 5 reps deadlift
1/2 mile at 4.0 mph

I'm looking to switch this up a little in a few weeks, replacing the squat and deadlift with glute bridges and heavy KB swings, respectively, for a little variation. But this is the basic template for now through mid-July or so.