How to make suspension straps for BJJ conditioning

Logan Gets a New Belt

by Jen

We were so happy to see Logan get promoted to a green belt this week.  Keeping up with her training while balancing a freshman year filled with honors classes, extracurricular activities and a social life, has not been easy, but she has been doing it with grace! Yes, I am one proud Mommy.

The stages of competition, the way that I see it.

by Jen

I recently identified a cycle of emotions that I traditionally follow around each competition. Here are the stages of competition, at least the way that I see it.

Stage 1: Discovery - Excitement as I set my sights on a new competition.  I mentally debate whether or not I should register, although I know in my heart that I will unless I have a work, budgetary or other personal conflict.  I imagine myself excelling!

Stage 2:  Preparation - Focused training towards tangible goals that will lead to my success. I drive my family crazy because the training consumes me and is all that I can talk about! I eat, sleep and breathe for my training. 


Stage 3:  1 Week Out - Panic. 

7 days out:  What was I thinking?  I still can't blank, blank and blank (Fill in the blanks with whatever skills I have been working towards.)

6 to 2 days out - Smart training focused around skill, not intensity, allowing for rest.  Eating very healthy.

1 day out - Extreme panic, rest, good night sleep, mental preparation.


Stage 4:  Day of -Wake up feeling like I either want to cry or throw up.  I can't believe I signed up to do this again.  Quiet morning meditation, motivational playlist on my Ipod, good breakfast. Let's do this.

Arrive at the venue and feed off of the excitement of the other competitors.  Rely on my IPOD to help get me into the zone.

Know in my heart that I did everything I could  to prepare.  Do my absolute best to make my family, coaches and team proud.

Stage 5: Post Competition - 24 hours post competition - relive everything that I did right, and even more, everything that I could have done better.  Feeling so grateful for the team of people who supported me and helped me prepare.

This leads to a feeling of let down that the big event is over (similar to the let down after a big holiday or vacation).

Quietly work and train...until I discover the next big competition and start the cycle all over again..

Do you experience anything similar?

I hit the wall......literally.

by Jen

The 8 foot wall at the Heraean Games has already inspired several blog posts and facebook statuses so I almost chose not to write this post, but it turns out that the wall has special meaning to me.  Too special not to write about.

Let me back up for a moment.  If you keep up with my blog you know that I had been training hard for the Heraean Games. The Games were an all female CrossFit competition that took place the last weekend.    The required standards for the Athena (Masters) division were posted months ago which helped me to focus my training.   But in true CrossFit fashion, at the last minute, they sprang the 8 foot wall climb on us.  I can scale the 6 foot wall at ATP, but 8 feet?  Hmm, I don't know.

Juan and Stephanie, our ATP coaches, helped my teammates and I strategize our technique the morning of the competition. Approach it like a box jump, get a good grip on the top, pull yourself up, swing your arms then legs over and you made it!  I did it three times- piece of cake. I got this.

The Wall was a part of WOD 1.  It came after 50 double unders, a 40 calorie row, 30 box jumps, 20 deadlifts, 10 snatches and 10 push ups. I accomplished that in just over 10 minutes.  All I had to do was scale this wall and pull the sled and I was done.  I really got this!

Jump one - Fail.  Jump two - Fail.  Jump Three Fail - and so on and so on and so on.  My heart started to sink.  I noticed that some of the others took a running jump approach  - let me try this.  Back up, run and SLAM.  Face, meet wall.   When I began to taste the blood I looked at Juan and asked if I was okay.  He screamed "You're okay, keep going, keep going!"  So I did.

I remember hearing people that I didn't know, along with my coaches and ATP members, coaching me and cheering me on.  I remember the words of one of the event organizers playing over and over again in my head, "If you think you cannot climb the wall, you won't climb the wall."    I was not going to say that I couldn’t climb the wall.

Finally, after minutes that seemed like an eternity, I gripped the top, pulled myself up and pulled myself over.  The crowd of people, most of whom I didn't know, roared.  Wow!  What a feeling!

In my forty-one years I have hit many walls - personally, professionally, financially and more.  It is the same things that got me over the 8 foot wall that got me over the others.  I’m talking about the support and encouragement from special people, the words of wisdom from coaches, heroes, mentors, and bosses, mixed with a little tenacity.

I went to BJJ tonight still unsure as to whether or not I was going to write this post. My decision became clear when I figuratively hit the wall while on the mat.  I was getting tapped out and swept like crazy.  Remembering the wall helped me to jump a little higher.  Unfortunately I don’t think it was quite high enough tonight.  But that's okay.  I have the wisdom and support of Marcelo and my BJJ family, along with a little tenacity, to climb the many walls that I will inevitably meet head on in my journey.

As a side note, you never know who you may inspire in your struggle to climb a wall.  A couple of girls came up to me later in the day to tell me that they almost cried when I finally made it over.  All the more reason to keep jumping.

Heraean Games Video

The Heraean Games MMXII from Jarret Streiner on Vimeo.
Here's a video from the Heraean Games. I didn't place, but I accomplished what I set out to do. I will post a recap soon. It will include how I slammed my face into that 8' wall.  You can find me around the 4th minute wearing a white tank top.  
by Jen

It's Time

by Jen

Tomorrow is the day that I have spent months training for - The Heraean games are here.

Unfortunately, I woke up on Wednesday feeling a cold coming on so I've been downing Airborne and Emergen-C, eating lots of chicken soup and getting plenty of rest.

Pull ups never made their way into the WODs so I relaxed on practicing those. My double unders are better, but still inconsistent. Fortunately or unfortunately (I'm not sure which one) they are the first exercise that I will have to do tomorrow. I hope I do them swiftly, and if I don't, I hope they don't set the tone for the rest of my day.

Goals for the Heraean Games
1. Leave it all on the floor. Bring my very best to each of the 3 WOD's. Give 'til there is nothing left!
2. Remember that I'm there to challenge myself. I'm there to do my personal best. I prepared as hard as I could without sacrificing my work and family responsibilities. I know this in my heart. Now it's time to bring it.
3. Wear blinders. Don't get discouraged if I see my competitors getting far ahead of me. But leave a little window open to help motivate me. This one is going to be a difficult balance.
4. Make my coaches proud. My ATP coaches have been amazing in helping me prepare. I want to reward them for their belief in me and their dedicated coaching.
5. Represent ATP well through good sportsmanship. When all is said and done, that is what really counts.
6. Cheer on my fellow teammates. Jessica, Lauren and April are outstanding athletes - can't wait to see them in action tomorrow!
7. Be a good example to my kids. They have witnessed my battle with the double unders. I want to show them that persistence pays off.
8. Be an inspiration to other woman my age. There are only 8 of us in the Master's division. While still a small group this is double from last year! I would love to be a part of growing this division even more!
9 Move along when (if) I struggle with an exercise. Keep going and don't get discouraged.
10. Relax and have fun! I often realize that my inability to relax is an obstacle when I roll and crossfit. Tomorrow I need to remember to relax, relax, relax!

When all is said and done, The Heraean Games are just another step in my Crossfit and BJJ journey. I have many more tournaments to fight in and competitions to participate in. Maybe, one day, there will even be an RX in my future.

Lastly, thank you Tom for "believing that I can fly."

JiuJitsuMania World Champion Michelle Nicolini Training Seminar

JiuJitsu Mania.com posted this video from the Michelle Nicolini seminar in Wellington Florida on November 13.