31 Days of Christmas Submissions: Day 6

Triangle Choke: Making men look like boys since, well forever.. J/K But seriously. The key for the triangle choke, well to make it super tight, is to make sure you shoot your hips as high up to their face as you can.


Position 1:

 Position 2: While gripping one or both wrist pull the person to you, using your legs. When you do this they will want to get back to their base by sitting back up. When they go to sit back up that is when you act.

 Position 3: Pick an arm as they sit back and push it to their chest. ( Nobody is going to let you just man handle their arm back to their chest that is why you perform the step that was liste above)

 Position 4: Pick your but up off the ground and swing your leg over the arm you just pressed to their body. Placing it tight to the neck. If you do not shoot your hips up high enough when you do this it will be difficult to tuck your ankle under the other knee. Save yourself the struggle and a failed triangle attempt and work on your abdominal strenght.

 Position 5: If needed reach up and pull your foot toward you, so that your ankle rests under the knee (your knee pit, as some may call it). Lock you akle down tight by bending the top knee.

Finally pull down on your opponents head while trying to squeeze your knees together.. If it still isn't tight enough, take your right arm and under hook the opponents knee.. Pull yourself towars their knee this will make your knees pull together tightening up the triangle.  Happy Choking!!!

31 Days of Christmas Submission: Day 5

Armbar From Guard: This is a very basic submission but I find for new people it sometimes takes the longest to get right. The real key to alot of submissions from your back is lifting your butt up off the ground. You basically stay in a reverse crunch for alot of the time. That reduce the amount of surface area and makes it easier for you to move.

Position 1: Grip the same side wrist and cross grab your opponents triceps.

 Position 2: On the side you have the arm trapped, bring the foot up to the persons hip and apply pressure. Be sure to keep the knee pressed tight to the shoulder this will keep them from pulling their arm out!! (press into the persons hip with your foot, this will aid you in shifting your body to the side)

Position 3: Turn your body to the side placing the opposite leg (the one under the arm) tight accross the back.

 Position 3: Swing your leg over the persons head until it rests tightly against your neck.

 

 

Finally ensure the persons thumb is pointed toward the ceiling and that you have a firm grip on their wrists. Then slowly begin to lift your hips. If you were being attacked do this quickly, you will thank me later.  Oh and don't forget, don't stop till you hear it break... This is why people should not attack Jits women!!!!

 

 

31 Days of Christmas Submissions: Day 4

Anaconda Choke: This is essentially an arm triange from the headlock position. It works well with the snapdown or as an aid to transition to mount.

Position 1: This version will be initiated from the snap down, shoot your L/R arm across the neck to the opposite armpit. Your biceps should be pressed firmly against the side of your opponents neck.

Position 2: Grab your own biceps and cup the persons back, making sure there is no space between your chest and their back. Then tuck your head down.

Position 3: You will roll/fall to your side, head tucked (this keeps them from rolling over your head)

Position 4: As you finish your gator roll start to walk your legs toward your opponents legs, keeping you arms tight. Think about squeezing your elbows together rather than just pulling back on their neck.

Position 5: Wait for gurgling sounds and a feeling of triumph... Then say nanny-nanny-boo-boo!!

 

 

 

31 Days of Christmas Submissions: Day 3

Loop Choke:

Position 1: This choke is initiated from front headlock off of a scramble or snap down. While your opponent turtles, use right arm to over-hook your opponent's arm and have the left hand grab the opponent's chin. Keeping your chest to the the back of your opponent's head will help control your opponent. Use the right arm, over-hooking your opponent's arm, to open up their lapel. The left hand, across the neck, inserts deeply into the collar to grip the lapel.

Position 2: As you pull the person down the left arm that is holding on to the collar should "loop" around the head. This will put you in a headlock position. Your over-hooked right arm then slides palm-up behind the head as you roll to the side of the over-hook. Shoot your arm deeply behind the head as you walk around. (It is similar to if you were standing with you arms crossed across your body. Reach deeply toward your other biceps.)

31 Days of Christmas Submissions: Day 2

Day 2: Americana From Mount

This is a great submission though sometimes difficult to get, especially if the persons upper body is stronger than yours. It is important that you learn to use your body weight as an aid in these types of situations.

Position 1: Your opponent is in a defensive position after you have achieved mount.

Position2: Choose an arm, go 2 on one to press the arm to the floor. You should keep your arms straight when doing this using the weight of you body to get the arm to the floor.. We like to work smarter not harder.

Position 3: Drop you elbow down to the mat as a brace to keep the persons arm at a 90 degree angle. If the person is trying to roll you, you can also grapevine the opposite leg to maintain your base. 

Position 4: Run your arm underneath the elbow and grab your own wrist (figure 4)

NOTE: To make this easier after you achieve the figure four grip roll your hand forward as if you were revving up a motorcycle. This will put their hand/wrist flat to the mat. 

Position 5: Begin to pull their elbow in to their body as you lift up on the elbow. Their wrist should stay touching the mat as you do this. Keeping their elbow tight to their body will ensure a faster submission. 

31 Days Of Christmas Submissions: Arm-Bar from Side Mount

As always, we are a giving bunch. What better way to give back during the holidays than a little woman on woman submission series? Amanda and myself will be demonstrating a submission series for the holidays.

Day 1:

Armlock from Side Mount - this is one of my favorite armlock. Primarily because I love side mount, it is a great position for a smaller defender or a woman. You can initiate good pressure and control from this position and create a tight armbar. If you're really nasty, you can overhook the arm and sit back with it. (Warning: Do not tuck the arm during training. You may hurt your partner but for self-defense definitely an option. Be ready for the snap, crackle, pop part.) This is especially effective on red heads but not as effective as the the ginger cross-face. 

Position 1: 

Position 2: Raise the inside arm and bring your knee in tight to the persons body. 

Position 3: 

post on your right forearm and bring your right shin/knee up to the armpit/chest. Pull up on the triceps of the trapped arm and swing the left leg over the face. Placing it up against the side of the neck. Holding on to the the opposite shoulder as you sit down into the armbar pulls the person to you keeping the armbar tight. 

Position 4: Finish the Armbar- sit back into the arm bar ensuring the thumb is facing toward the ceiling or in the opposite direction of the elbow. Ensure you squeeze your knees together as you sit back to keep the armbar tight.

Fox Fitness Food Drive

The holidays are here and many families in Kansas are struggling. Lets give back, bring your extra canned goods into Fox Fitness! Each can gets you one raffle ticket to win some awesome prizes at our open house on December 9th (Gameness Elite Gi, boxing gloves, Rock Tape RockSauce combo, Free Month, among others)

What we need most:
Canned tuna, chicken and ham
Canned fruits and vegetables
Juice
Peanut butter
Beans – canned or bagged
Bagged rice
Pasta
Soup
Dry cereal and/or oatmeal
Bisquick
Hamburger Helper

Protein Enriched Cheesecake

3-8oz pkg cream cheese
3 eggs
3/4 C Splenda (baking kind)
1tsp Vanilla
3 Scoops Dymatize vanilla protein
1 cup graham cracker crumbs
3 Tbs unsalted butter
1 packet Splenda

Crust:
Mix graham cracker , butter, & Splenda all together until all the crumbs appear moist. Pour into a 9in spring form pan and press together place in the freezer until your ready for the filling.

Cheesecake
Mix room temperature cream cheese, with sugar and protein powder mix. Beat until smooth adding eggs one at a time. Only beat until smooth. Pour the filling into the 9in spring form pan. Then bake 350 Deg for 25-30 min. After baking let cool for 45 min and then place in fridge for 4 hrs before serving.

Fox Fitness Breakfast Rice Cereal

This makes an awesome rice pudding like cereal or you could have it for dessert.
1.5 Cups Uncooked rice
13 oz or 1 Can light coconut milk
1 cup Splenda
2 eggs
Water as needed

1. Place pan on medium heat add coconut milk and water totaling 3 C of liquid. Add rice.

2. Heat to low boil stirring occasionally. Reduce heat to low.

3. Cook for 15-20 minutes stirring frequently.

4. Remove from heat. Combine eggs and Splenda in bowl. Stir mixture into rice.

5. Let stand 5 minutes before serving or refrigerating.

6. Serve 2/3 cup with cinnamon, raisins, milk, etc.

Reflections on Poland

It has been a little more than a week since returning from my trip to Poland and I feel it is time to relive some additional details of this experience.

First, I would like to thank some of the people who made this possible. Andy Zerger, Peter Olszowka, Lukasz Wiercinski, and the promoters of the Wenglorz Fight Cup thank you for the opportunity. Second, I would like to recognize my brothers in fighting who trained, travelled, and fought with me. Dustin Blake, Jake Lindsey, Manny Meraz, again Andy Zerger, and all my training partners at JMTK and Fox Fitness. Thank you for your time and talents preparing for this fight.

On 24 October, we left Wichita to travel to Olsztyn, Poland. This included flying to Chicago, Munich, and Warsaw. Then drive by car from Warsaw to Olsztyn. In all it was about 18 hours of transit. The country of Poland is home to some of the most gracious hosts a visitor could hope for.

On 26 October, we were taken to see various parts of the town of Olsztyn. This included the old town, which housed the old city gates, a castle, an old cathedral, and a bronze statue of Mikolaj Kopernik, or Copernicus by the more common spelling. Apparently, the heliocentrist had an observatory in the town.

Later that evening, the team was taken to the mall where weigh-ins were conducted for media and fans. It was a mixture of excitement and boredom. Exciting in the sense, it was in front of a large, curious crowd and it was the first time we got to meet our opponents. Boring in the sense, well, I do not speak Polish so we just patiently sat there while all the interviews were conducted.

27 October was fight day. Each fighter has his own rituals for fight day. But one thing we all have in common is rest. We slept most of the day. It was a combination of nerves and jet lag because we slept until the late afternoon. At that point it was time to start preparing to go to the venue.

The arena in Olsztyn was moderately sized, seating approximately 2000 people. The atmosphere was electric. The deejay was able to download

Cinderella Man

by Eminem for my walk out music. I had everything I needed to fight. Our only problem was all 5 of us American fighters were scheduled back to back in the line up. It was a definite logistics problem wrapping hands and warming up. But we overcame it and were ready to go to war.

For those who know me, know, I am a proud American but not overtly so. But during the fighter presentation the

Star Spangled Banner

was played for the introduction of the U.S. team. It overwhelmed me with emotion to hear that song so far from home. It was one of two highlights of the trip.

The Polish fighters were good taking some close and some questionable decisions. I unfortunately was knocked out in the second round of my fight. I play to win so this was disappointing, but I am a BJJ player not a Muay Thai fighter. Although I scrap pretty alright.

28 October The day after the fight included sight seeing of one of Hitler's bunkers that was used for important meetings between him and his command staff. Being a history nerd, it was a unique experience seeing that it was the same camp where an assassination attempt was made on Hitler. If you are familiar with the movie Valkyrie, then you would know of the conspiracy by a small group of officers to assassinate the Fuhrer.

This was followed by a tour of an old castle that had been remodeled into a five star hotel. Beautiful, would be an understatement to describe this place.

Our final event for the trip was a traditional Polish dinner cooked by the family of Luk's girlfriend. Of all the things Poland had to offer, food was ridiculously delicious. The different types of flavors used in their cooking gave my palate something to be pleased about after eight weeks of dieting. To top off that meal was the hospitality this family and all of the people showed us as visitors to their community. That meal was the second of the two highlights of the trip.

29 October We returned to the states. Happy to see our loved ones and grateful for the chance to compete in international competition. The memories of the trip and my travel mates will outlast the memories of the fight.

Fox It Up- 90 Day Challenge (Registration Form)

Sign Up today to Compete... You have two options 90 day membership for $90 plus a chance to win the challenge or $30 to enter that challenge and reach or goals on your own in 90 days! As long as your a Kansas resident you can enter to win. 90 Day Fox Fitness Challenge!! (Note: You may pay online or phone in your payment 316-243-0960)