My People Folding Journey (mostly anyway!)

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
A little copy and paste from the previous thread so I don't lose track of my goals!! Hopefully I can be more consistent with check-ins again :stubby:

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Some of my goals for this year are not specific in nature as I'm more interested in being functional and just enjoying myself. I have more specific goals around jiu jitsu and those are done below!

BJJ is the most important fitness aspect to me at the moment and so I'm hoping to move my daily fitness around in such a way that it compliments my jits training, has me all of the happy, but also puts me on track for some steady progress on things that need work.

Some physical things that need some love are - stronger core, glute activation, more flexibility in my hips and shoulders, high intensity cardio conditioning (just running is fine for me, but the step up from there is not great), some toning up and losing a maximum of 15lbs, but ideally no more than 10lbs.

With the World's Master Championships ending two weeks ago our club is already doing some pre-planning for next years competition. I have a follow-up at the hospital in January so I won't know if I'm competing until after that appointment. In any case, I'm going into the fall season training like I am competing next September so at least I raring to go!

Some of the things that I need to work on are:
- glute activation
- stronger core
- forearm/ grip strength
- balance + stability
- cardio conditioning
- better flexibility in my shoulders + hips

Some of the things I would like to happen:
- have a good mix of lifting, bodyweight, cardio/high intensity and bands
- do more running again on a regular basis
- lose around 10-15lbs so I will be down a weight class to light for competitions
- be able to do the splits
- maintain daily mobility flow + daily circuit

Some specific BJJ stuff I need to work on:
- better reaction time on my feet
- practice flowing between my jits takedowns to judo throw set-ups and vice versa. I feel like if I am at ease with using my standing game then the reaction time is honestly gonna follow.
- breaking grips and keeping my grips in both standing and when dealing with opponents in open guard. The latter has gotten A LOT better, the former isn't terrible, but it needs more work.
- spider guard: moving to subs or sweeps when I've got it and breaking it when stuck in it
- work on my open guard game + retention and passing when standing
- tighter maintenance when in mount
- half guard: getting my sweeps or deep half guard faster + drill the crap outta one higher half guard pass and one lower pass so set-up requires no thinking

IG ~ if anyone wants to connect outside of the Hive
 
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val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
19.09.2023 (Mon)

BJJ Morning Class (1hr) ~ first off one my teammates passed his purple belt test this past weekend so he got his new belt at the start of class! Always so exciting when someone gets a new belt as that is a lot of time, effort and training to make it happen. Super stoked for him!
Worked on in class: focused on haymaker/punch to the face defense to the takedown (sit-down) back and forth; same side gi-grip for a pseudo cross collar choke from standing, worked both sides, back and forth; a sneaky baited arm lock to opposite collar grip from closed guard for this choke, worked the one side, back and forth.

Lifting ~ Chest (mostly) [5 sets]
bench press: 6, 6, 5, 5, 5 reps w/ 105lbs [3 rep increase]
DB floor flys: 12 reps w/25lb DBs [5lb increase]
incline DB press: 6, 4, 4, 4, 3 w/35lb DBs [5lb increase]
8 upright rows w/25lb DBs [8lb increase] + 8 bicep curls w/32lb BB [2lb increase]
alt incline DB press each side: 8, 7, 7, 7, 6 w/25lb DBs [5lb increase]

Cardio Trim Run D28 ~ 40 push-ups (wide grip) -- one go
Core Strength D28 ~ [2 walkouts, 10 ct full plank, 10 up/down planks, 10 plank crunches] -- Level 3 / 5 sets. Done in one go.

Daily Circuit
70 ninja run (lateral jumps) / 30sec rest / 4 sets
18 sit-ups + 18 air bike crunches + 18 sitting twists / 30sec rest / 4 sets
5 sec flex hang / 30sec rest / 4 sets
20 glute flex + 20 bridges / 30sec rest / 4 sets
200 side leg raises (50/50/50/50) + 200 back leg raises (50/50/50/50) + 400 side kicks (100/100/100/100) + 1 min side splits

Mobility Flow ~ 10 min at the club pre-jits class + 15 min at home post-workout cool down.

Before Breakfast Cardio D19 ~ 55 jumping jacks / 30sec rest / 3 sets -- completed
 

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
20.09.2023 (Tues)

Stone Patio Work ~ 3 hours

Lifting ~ Back [5 sets]
bent over rows (rotate grips): 8 reps w/ 47lb BB] (*6 sets instead of 5 sets because of the rotated grip)
DB lever rows: 10 reps w/ 25lb DBs
bent over flys: 10 reps w/ 15lb DBs

Cardio Trim Run D29 ~ [20 jumping jacks + 4 knee to elbows (x5)] -- Level 3 / 7 sets. Completed in 2 sets instead of 7 sets
Core Strength D29 ~ [10 leg raises + 10 sitting twists (x3)] -- Level 3 / 5 sets. Completed

Daily Circuit
35 crunches + 40 side jack knives / 30sec rest / 4 sets
70 air bike crunches -- one go + 70 heel taps -- one go
30sec flex hang -- one go
80 bent leg kickbacks (40/40) + 80 fie hydrants (40/40)
200 side leg raises (50/50/50/50) + 200 back leg raises (50/50/50/50) + 400 side kicks (100/100/100/100) + 1 min side splits

Mobility Flow ~ 10 min side body + upper glute focus in the a.m. + 15 min full body flow around lunch time

Before Breakfast Cardio D20 ~ [15 sprawls / 30sec rest / 3 sets] -- completed
 

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
21.09.2023 (Wed)

BJJ Morning Class (1hr) ~ we had essentially an hour Q&A with the Professor this morning to work on more specific things that we're struggling with when rolling or drilling. Everything was worked back and forth with partner after discussion of it.

Worked on:
~ sweeping opponent when attempting a guillotine from closed guard and they are attempting to stand up. Hook same side leg as choke arm and sweep them right into mount, ideally keeping that guillotine grip on the chin because then you can finish the choke there by tripoding up onto your head
~ straight on triangle from closed guard, push-pull arms and pop legs up, clamp leg over the neck, grab the shin + push the knee + use other foot on the hip to help you shoulder walk until their posture is broken, then through the triangle on and squeeze.
~ Also triangle from the side also via closed guard same push-pull set-up, but instead of locking in the legs, scoop the arm outside of the triangle, clamp same side leg down over the head while pulling opposite arm across the body, then hip out until posture broken and squeeze. If one leg doesn't tap them out then can hook ankles together for the tap.
~ hitchhicker escape from full arm bar. I am trash at this escape because you gotta walk one to walk the other and come up into a crush/stack pass. It apparently makes my brain melt and I need some solid drill on it so I don't gotta think about it to have any success with it.
~ basic north-south choke. Move from side control (kesa ideally), control that side arm and step over it to block it, scoop head with that side arm, block the hip with your under hook arm as you shift you step + shift your body to north, melt into the choke as this allows your armpit to pry the chin up for more of your shoulder. If you can drive the hand scooping the head to the collar for a deeper choke, base your hand that was blocking the hip so you can plank up and use your ribs to move their head sideways, then base with your head by their shoulder and squeeze. Ideally shouldn't need both hands to finish this choke, but you can go palm to palm to finish it if needed. Sucks so much and I can't wait to use this choke!! It's like an upside down head and arm choke :plot:

Core Strength D30 ~ [50 side leg raises left, 20 knee to elbows, 50 side leg raises right, 20 knee to elbows] -- Level 3 / 5 sets. Completed.

Daily Circuit
80 ninja run / 30sec rest / 4 sets
20 sit-ups + 20 air bike crunches + 20 sitting twists / 30sec rest / 4 sets
5 sec flex hang / 30sec rest / 4 sets] [20 glute flex + 20 bridges / 30sec rest / 4 sets
100 side leg raises (50/50) + 100 back leg raises (50/50) + 100 side kicks (50/50) + 1 min side splits

Mobility Flow ~ 12 min lowerbody focus before jits in a.m. + 10 min general flow in afternoon

Before Breakfast Cardio D21 ~ [60 jumping jacks / 30sec rest / 3 sets] -- completed
 

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
22.09.2023 (Thurs)

~ I was supposed to work on the stone patio for a few hours today, but my day has completely gotten away from me and feeling a touch overwhelmed with my "have to get done" stuff at the moment! Friday is typically my write off day as it's just back-to-back stuff going on until bedtime basically, so it looks like I'll be working on Saturday in regards to the patio. My brother is getting married Sunday afternoon so I'm going into a VERY full weekend with lovely fall temps, but that is a great plus side for me!

Lifting ~ Shoulders [5 sets]
shoulder press: 9 reps w/ 47lb BB
lat raises: 10 reps w/ 15lb DBs
front raises: 9 reps w/ 15lb DBs
arnold press: 8 reps w/ 20lb DBs
shoulder squeeze: 20 reps w/ 50+10 lb bands

Hard Reset Cardio D1 ~ [20 minute run required] -- actual run time: 27 minutes / 4.62km. My first solid run since I dislocated my toe about a month ago and it went not too badly and had a decent pace as well
[ZR - S3/M23: I'm With Stupid] Season 3 has gotten real interesting since about mission 15, or around there, and I'm stoked to see what happens next. Thanks to @Whirly for the Zombie, Run reminder as I'd not been on there in a bit!

Hard Reset Strength D1 ~ 5 sets
12 bicep curls w/ 17.5lb DBs
6 upright rows w/ 50lb BB
6 lat raises w/ 17.5lb DBs
6 shoulder press w/ 50lb BB
6 bent over rows (alt. grip) w/ 70lb BB

Daily Circuit
40 crunches + 40 side jack knives / 30sec rest / 4 sets
80 dead bugs -- one go + 80 heel taps -- one go
35 sec flex hang -- one go
90 bent leg kickbacks (50/40) + 90 fire hydrants (50/40)
100 side leg raises (50/50) + 100 back leg raises (50/50) + 100 side kicks (50/50) + 1 min side splits

Mobility Flow ~ 16 min general flow

Before Breakfast Cardio D22 ~ [16 sprawls / 30sec rest / 3 sets] -- completed

Current Running Total (2022): 145.48 km
 
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val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
23.09.2023 (Fri)

~ The afternoon imploded with some massive family drama and so I didn't go to class this evening like I'd planned as I was literally on and off phone calls for hours with one person after the other. While also attempting to finish up my errands before driving the 45 minutes back home. That drive isn't so great without any tunes to keep you company so you don't feel sleepy.
I'm very much the mediator in this kind of stuff and we've had no major drama in at least 5 years, maybe longer honestly. My dad attempted to get into a full on fight with my brother who recently left the army (special ops) and then preceded to tell him to get effed + then gave the same spiel to my other brother who was getting help renovating his RV there. Needless to say the both of them are tap dancing well pact livid, only one of them is coming to our other brother's wedding this weekend now, and both never wanna see/talk to our dad ever again. The whole thing is so, so odd as my dad isn't like that at all. My brain is still thinking :saywhat: Hopefully once everyone has a beat to get their noodles chilled out they can have some sort of discussion.


Lifting ~ arms [5 sets]
skull crushers: 8 reps w/ 17.5lb DBs
reverse curls: 9 reps w/ 15lb DBs [+1 rep per set] + hammer curl: 8 reps w/ 17.5lb DBs [+2.5lb increase]
over tri exts: 8 reps each side w/ 25lb DB
zottman curls: 8 reps w/ 17.5lb DBs [+2.5lb increase]

Hard Reset Cardio D2 ~ 20 minute cycle / 6.9km

Hard Reset Strength D2 ~ 5 sets
12 lunges w/ 17.5lb DBs
12 sts lunges w/ 17.5lb DBs
12 calf raises w/ 50lb BB12 goblet squats w/ 30lb DB

Daily Circuit
80 ninja run / 30sec rest / 4 sets
20 sit-ups + 20 air bike crunches + 20 sitting twists / 30sec rest / 4 sets
5 sec flex hang / 30sec rest / 4 sets
20 glute flex + 20 bridges / 30sec rest / 4 sets
100 side leg raises (50/50) + 100 back leg raises (50/50) + 100 side kicks (50/50) + 1 min side splits

Mobility Flow ~ 10 min general flow in the a.m. + 10 min lower body in the afternoon

Before Breakfast Cardio D23 ~ [65 jumping jacks / 30sec rest / 3 sets]

Current Running Total (2022): 145.48 km
 

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
24.09.2023 (Sat)

Open Mat (11:30am to 12pm) ~ Sparred with two +200lb purple belts for four 5 minute rounds with 45 sec rest. Easily two of my favourite team mates to roll with because they don't go easy on me at all and give AMAZING instruction as well! I'm so close to snagging subs on the both of them, I just need my reaction time to kick it up a notch now :yas: Other half has Saturday's off for the next six weeks now so I think we'll be hitting up this open mat for all of them honestly. I'm stoked to get some great rounds in consistently and ratchet up the ninja skills even more!!

BJJ afternoon class (12p to 1:15p) ~ I was working with a new gal for this class, it was her first one ever, and we focused mostly on some fun sweeps from closed guard. Some good review for some things for me and a new one that I think I am going to use regularly now. It feels terrible when you do it and you end right in mount with a paper cutter choke already cranked on across the throat. So awful for the person on the bottom, but yays for the person on top! :imp:


Core Day [5 sets] ~ skipped as I'm so dang sore from Open Mat and afternoon jits class


Hard Reset Cardio D2 ~
[Pt. 1 ~ 30sec climbers / 30sec rest / 5 sets] -- completed
[Pt. 2 ~ 10 ct elbow plank, 10 ct side elbow plank each side, 10 ct raised leg elbow plank each side, 10 ct elbow plank] -- completed

Hard Reset Strength D2 ~
[60sec straight leg kickback hold, 60sec bird dog hold, 60sec fire hydrant hold] -- each side. Completed
[60sec superman, 60sec prone rev fly hold, 60sec back stretch] -- once through. Completed


Daily Circuit
~ didn't do any of these today. Was ridiculously sore.

Mobility Flow ~ 12 general flow at the club + 10 min hip opening in the evening

Before Breakfast Cardio D24 ~ [17 sprawls / 30sec rest / 3 sets]

Current Running Total (2022): 145.48 km
 

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
25.09.2023 (Sun)

~ Brother got married this afternoon to a very lovely gal. I'm very glad that he's found someone that fits him so well!
My kiddo (ASD + non-verbal) doesn't well with groups larger than 10 or a ton of noise so we hung out in the garden at the church for the ceremony. We did try to stay inside but literally 5 minutes before it was supposed to start he got extremely irritable, beginnings of physical crashing, and we took an exit stage left so it wouldn't disrupt the ceremony. We danced, played chase, did BJJ drills, and climbed trees for just shy of an hour and it ended on a lovely positive note for him/us :D

Side note ~ no family drama happened at the wedding so that is a pile positive. Nothing is fixed, but nobody started anything either.

Active Rest Day ~ probably the first time that I've done this so dang well!


Hard Reset Cardio D4 ~ [20 side kicks, 20 front kicks, 20 punches, 20 combos: jab + cross + side kick] -- Level 3 / 5 sets

Hard Reset Strength D4 ~ [Pt. 1 ~ 80 side leg raises, 80 back leg raises, 40 sts lunges] [Pt. 2 ~ 2min side splits]

Daily Circuit
~ the insane soreness continues worse today if that is possible?

Mobility Flow ~ 17 minute flow in the evening

Before Breakfast Cardio D25 ~ [70 jumping jacks / 30sec rest / 3 sets]

Current Running Total (2022): 145.48 km
 

val.lavigne86

Active member
Kunoichi from BC, Canada
Pronouns: she/her
Posts: 36
"*smack + boop*"
26.09.2023 (Mon)

~ Stone Patio Work: 9am to just after 12pm

Lifting (mostly) Chest [5 sets]
bench press: 7, 7, 6, 6,5 reps w/ 105lbs [+4 rep overall increase]
DB floor flys: 12 reps w/27.5lb DBs [2.5lb increase]
upright rows: 8 reps w/27.5lb DBs [around 5ish lb increase - tough!] + bicep curls: 8 reps w/35lb BB [3lb increase]
incline DB press: 6, 5, 5, 5, 4 w/35lb DBs [still tough! but +4 rep overall increase]

Hard Reset Cardio D5 ~ 20 minute run -- imma do this tomorrow with the other 20 min run for a longer run as I typically don't do anything under 30 minutes so may as well do the time at the same time. Plus my day was honestly too busy to fit it in so this works out great!

Hard Reset Strength D5 ~ 5 sets
12 rom DL's w/ 70lb BB
6 bent over flys w/ 17.5lb DBs
12 bicep curls w/ 17.5lb DBs
6 bent over rows w/ 70lb BB
6 shrugs w/ 30lb DBs

Daily Circuit
45 crunches + 40 side jack knives / 30sec rest / 4 sets
90 dead bugs -- one go + 90 heel taps -- one go
40 sec flex hang -- one go
100 bent leg kickbacks (50/50) + 100 fire hydrants (50/50)
120 side leg raises (60/60) + 120 back leg raises (60/60) + 120 side kicks (60/60) + 1min 20sec side splits

Mobility Flow ~ 10 a.m. general flow + 18 min more general flow with a slight focus on side body

Before Breakfast Cardio D25 ~ [18 sprawls / 30sec rest / 3 sets] -- completed

Current Running Total (2022): 145.48 km
 
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