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Jay Gaulard

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Fitness & Recreation Blog Posts

Blog posts the fall under the Fitness & Recreation category. Read all I have written about this topic.

Jiu Jitsu Flow Rolling

August 13, 2011

We’ve been changing things up this Summer in Jiu Jitsu class.

One, and the most obvious area we alter is our gi. We don’t wear it. The Summer months afford us something very special and that’s hot, sticky weather. To deal with this, we choose to roll no-gi. I really like this because I learned a lot of no-gi technique last Summer and I continue to improve. No-gi rolling is a bit more challenging than gi (for many). Opponents are sweaty and difficult to catch. There are no collars or sleeves to use. Collar choke…nope. Scissor sweep…very difficult. Because of this, we have to reply more on “hooks” and different types of techniques. Techniques that offer similar control to gi Jiu Jitsu, but just not as easy to pull off.

We have also been working a lot on increasing the number of reps we do during our drilling. Instead of doing, say, 10 reps each, we’ll do 50 now. The theory behind this is that high repetitions in practicing a certain move will give us a much closer look at what we are practicing later in the series. Say we are drilling a shoulder lock 50 times. Chances are we’ll discover something new between number 15 and 40. It’s pretty good. Also, by practicing something over and over again, the thinking is that we’ll acquire some muscle memory and be able to apply what we’ve learned much more proficiently.

Lastly, we have been focusing on what we call “Flow Rolling.” This is when two opponents only apply about 25%-50% of effort when compared to full out sparring. It’s beneficial because it gives a chance for us to apply what we learned during class and it also gives us an opportunity to work on anything else we think might need to be worked on without the difficulty of simply fighting someone off to stay alive.

I wanted to show you a good video on flow rolling, so I searched around a bit. The best video I found is posted below. It’s a great demonstration of what we do, or try to do, along with some helpful narration.

BJJ: Rolling Reflections – Pete vs. Ryron Gracie – BJJ Weekly

Filed Under: Fitness & Recreation Tagged With: Jiu-Jitsu


Guest Instructor For Muay Thai

August 11, 2011

Today is Thursday. That means my body can take a day off before Saturday.

When I wake up on Thursday mornings and realize that it is, in fact, Thursday, I give myself a little, “yes.” That means Muay Thai class is today and it also means that it’s over today. Don’t get me wrong, I love both Jiu Jitsu and Muay Thai, it’s just that they take a lot out of me. My days off are Friday and Sunday. The rest of the week I sit here and wonder why it’s so hard to get out of bed.

We had a guest instructor in Muay Thai class today. My instructor’s instructor came in to teach. I acted like I usually act when there is someone in the room that I am unfamiliar with. I tone down my rhetoric just a tad and absorb what’s happening around me. After about 15 minutes or so, when we are all used to each other, I go back to my yelling and exaggerated style. In case you aren’t familiar with a dojo, you are allowed to yell as loud as you want and no one will yell back. It’s nice.

Anyway, we had a great class. It was good to get a different style for an hour or so. Different emphasis and slightly different technique. Both instructors are awesome, so I take in what I can.

After class, both instructors like to have us sit down so they can chat with us for a minute or two. We get the news for the week and usually some reinforcement on why we have all chosen to wake up and assemble where we are and do what we do. They hit the nail on the head when they say things like, “You know, there are a lot of people out there who want to do what we are doing, but we are the ones doing it.” It reminds us of how much effort it takes to keep in shape and learn new things.

Something struck me today during our chat after class. Our guest instructor mentioned something to us along the lines of:

“We are all getting older. It’s almost guaranteed that each one of us will spend some time in a hospital. Throughout life, we need to choose whether that visit will be the result of an active lifestyle or an inactive one.”

I don’t know, it kind of hit home because it’s not something I think of often. Day in and day out, I do what I do. I do it because it’s fun and aggressive, but oftentimes I forget about the health benefits of all this. Our instructor talked about the choices we have. We can spend time in the hospital to repair worn out parts because of activity or we can get operated on because our sedentary lifestyle caught up with us. He also mentioned that eating poorly isn’t going to bring you poor health overnight. It takes years of small bad choices to get you to a place you don’t want to be. Just like going to the gym once isn’t going to put you in shape. It’s a lifestyle.

I think about who I work out with a lot. It’s a huge motivating factor. It would be one thing if I trained with a bunch of thugs who were all in great shape, but I don’t. In both classes, we have people of all shapes and sizes and of all ages. In particular, three people motivate me tremendously. They are:

– A buddy of mine in Jiu Jitsu class who will turn 60 in December. He’s the kind of fellow who would say something like, “You know how you train BJJ after you break your leg? You don’t use that leg.” It’s true, you just work through it. This particular fellow has had two knee surgeries, a finger surgery and most recently a shoulder surgery. He’s back and training with the rest of us. He’s an inspiration and I can only hope to be in his shape when I’m 60. I also hope to be a black belt by that time. Joke. If I’m not, someone please smack me.

– Two women who are in my Muay Thai class. Both are mothers with children who are in their 30s. I haven’t asked their ages and they haven’t volunteered them. Every class, these woman never cease to amaze me. I was working with one of them today and she was throwing punches, elbows, knees and kicks. As I am looking at her do her thing, I thought to myself, “This is someone’s mom. This is someone who chose to wake up and come to class to practice her Muay Thai kick. I love it. The other woman…she’s a trip. The last time I looked at her, she was beating me at push ups. I’ll have to talk to her about that.

Who knows. I guess I think about this stuff more and more as I get older. I had a conversation with someone the other day where I said, “I remember a time when I thought someone who was 40 was old. I thought that being a strong 18 year old, I could beat them in a fight.” Now I know better. That’s not true. Oh how not true that is.

Muay Thai Training – Hardcore

Filed Under: Fitness & Recreation


Allen Deluxe 4-Bike Hitch Mount Bike Rack

July 30, 2011

One of Amazon.com’s best features is each item’s review section. For almost any product, you can visit Amazon.com and check out the public’s opinion of it. Pretty cool. But there’s something a little weird about the people who write the reviews.

If you visit a product page at Amazon and scroll down to the review section, you’ll notice a link that says, “See all my reviews” next to the person’s username who wrote the review. Generally, each user only has a review or two. But every so often, you’ll see someone who has written hundreds of them. I always wonder why they do this. It’s a free gift to Amazon and this content can easily be monetized through a blog. Why are they writing on someone else’s website? I guess the entrepreneurial spirit doesn’t easily flow through all of us.

To my post. I just opened the garage door and was greeted by my new bike rack. In an earlier post, I mentioned that we have been walking/biking at the local rail trail. The one time we went biking, I had to load both big, heavy mountain bikes into the back of my car. This wasn’t fun. Bikes are cumbersome to say the least. Two bikes on top of one another are extremely cumbersome. I decided to buy a bike rack.

I visited Amazon.com and searched for “bike rack.” I liked the first one that came up. It’s called the “Allen Deluxe 4-Bike Hitch Mount Rack” and I believe I paid $84.54 for it. I got super saver free shipping because I bought some other stuff I’ll write about later.

I was eager to see what this little piece of equipment would look like on the back of my car, so I quickly opened the box and set it up. It took about five minutes. I have to say, it’s heavy, strong and very well made. The only thing that I wish was different was the bolt that holds the rack to the hitch. It’s a “no-wobble” bolt and it needs to be attached with two 3/4″ wrenches. Not a big deal if you are as relaxed as you should be, but I wish you could just use a regular (or locking) trailer hitch pin. I have a locking one and it would make me feel a little better if I was on vacation and had to park the car overnight.

Anyway, I wanted to take lots of pictures for anyone who might be interested in this bike rack. I haven’t placed the bikes on it yet because they are hanging from the ceiling. When I get them down for our next ride, I take some pics and you’ll get the full deal.

Allen Deluxe 4-Bike Hitch Mount Bike Rack Box

Bike Rack Top Swivel Bolt

Bike Rack Top Swivel Pin

Bike Rack 22 Inch Carry Arms

Bike Rack Fold Down Pin

Bike Rack No-Wobble Hitch Bolt - #1

Bike Rack No-Wobble Hitch Bolt - #2

Allen Deluxe 4-Bike Hitch Mount Bike Rack - Model 543RR

Allen Bike Rack Main Post

Filed Under: Fitness & Recreation


Riding the Airline Rail Trail From North Westchester To Colchester, CT

July 16, 2011

This is two rides merged into one. I only have two decent pictures of the second ride, so I figured this was just easier.

We have been astounded, that’s right, astounded at what we have been finding while riding on the Airline State Park and Rail Trail. Rivers, waterfalls, bridges, wetlands, big valleys with great views…it’s wonderful. I think the part that strikes me the most is how these old railroads cut right through nature. The areas are quiet and calm with the very infrequent biker or jogger passing by. It’s a treasure that many know about, but only a few take advantage of.

As you would imagine, riding miles on these trails gives the rider a lot of time to think. Even if you are riding with someone, you aren’t necessarily side-by-side. One train of thought I have had on our last few rides have been about the people who actually made this old railroad. What a project and what an achievement. I wonder if they knew that one day all their hard work would be disassembled and what was left would be used as a recreational area for people to enjoy.

The first trip we took started in North Westchester on Rt. 149, right off Rt. 2. There is a parking lot there and on the night we took this ride, there were a few ladies chatting while sitting on a bench. I feel terrible because they were sitting there when we left and they were still there when we returned. That’s not why I feel terrible. This is: As I passed them by on our return trip, I said to one of them, “We just finished the entire rail trail.” Her face lit up and it looked like she was going to jump out of her skin. She was excited. I had to quickly yell out, “JUST KIDDING!!! I was just kidding, I am a horrible person.” I have a very dark side to me, as you can see.

I am guessing that from point to point on these two rides is about eight miles. On the second trip, we ended in Colchester, a few miles away from the center of East Hampton. Since there isn’t much to say as far as a story would go, let me just post some pictures and describe them on the way down. That would be easiest.

Bike On Bike Rack

As promised, I took a picture of my bike on my new bike rack. I have decided that I really like this bike rack. While it’s kind of a pain to pull that pin out every time I want to open the rear hatch on the car, it certainly isn’t worth an extra hundred dollars to have a quick release handle. Also, it will get a bit easier as the pin wears in a bit. Right now, it’s kind of tight. Otherwise, the rack is strong and awesome.

Birds In Tree Near Wetlands

Section Of Airline Rail Trail

Wetlands Along Rail Trail

As we rode along the rail trail from Rt. 149, and believe me, it wasn’t a very far ride, we were confronted with, or better yet, we encountered an area that gave me great pause. I stopped and as I paused, I decided to take out my camera for a few pictures. I kind of felt guilty stopping so soon because we had only ridden for about two minutes, but hey, you know?

What you should be looking at is the photo directly above. It’s a section of wetlands that is adjacent to River Road. It’s chock full of wildlife and the area can easily entertain nature lovers for hours. There’s even a bench for said lovers.

As we stood there for a while, we became kind of hypnotized by the slow motion action of the animals in the wetlands. Just as something would fly away or go under water, something else would take it’s place. I contemplated setting up a nice video camera to record for about a half hour. I’m sure people would get a kick out of that if it were done correctly.

Moving on…

Some Ledge Along the Rail Trail

Bridge Crossing River Near Salmon River

River That Might Be Salmon River

Airline Rail Trail Map

As you can see, I am not sure if the bridge crossed the Salmon River or another one. One river joins another and…wait, you know what, it is the Salmon River. I just checked Google Earth and the other river is the Jeremy River. So there you go.

Also, the map of the Airline Rail Trail you see above was located in the dirt parking lot I talk about in a post below. It’s right before the “Former Airline Railroad Bridge at River Road, Colchester, CT.”

Lastly, there are many areas with really good looking ledge all along the trail. When the sun hits it just right…

View From Lyman Viaduct - Looking North

Lyman Viaduct - Looking West

These are actually photos from our second ride in this area. What you are looking at is called the “Lyman Viaduct” and it’s quite spectacular. I didn’t know these types of hills existed in this area, so when we crossed this section, we kind of just stopped and thought about it. That’s when the true appreciation of what we had in our own back yard kind of kicked in. It also made us think about what else we’ve been missing. You know, it takes effort finding these types of things. I should be more aggressive in this area of my life.

Wetlands Along the Rail Trail in the Evening

Same Wetlands - Different Angle

Deer Eating - Opposite Side Of Trail From Wetlands

These pictures are from our ride back during the first trip. It was remarkable because looking at the same scenes, just at a different time of day completely changed things. The first picture of the three above is the same wetlands that I wrote about earlier. Beautiful, isn’t it? The second and third photos are from the same spot…I just turned a few degrees and then turned a few more.

I guess my point with all this is that we are really enjoying ourselves on this trail. It’s giving us some new perspective on the area we live and giving us some exercise as well.

I am sure that our rides will continue and I’m sure that my picture taking and writing will continue as well. So, if you like pictures and reading about rail trails, please be sure to stop on by again.

Filed Under: Fitness & Recreation Tagged With: Connecticut


Jiu Jitsu: Second Blue Belt Stripe – Muay Thai: Purple Belt

June 28, 2011

Just a quick update of the more exciting aspects of my life…Brazilian Jiu Jitsu and Muay Thai.

Last week, I earned my purple belt in Muay Thai and a second stripe on my BJJ blue belt. I have been doing Muay Thai now for about ten months and Jiu Jitsu for almost two and a half years. I have a really good time in both. Five times a week, two days off…that’s some good working out.

There are some differences between the two. Muay Thai is in the morning. I am not a morning person. We do a lot of cardio. I am not a cardio person, but I understand that it’s necessary. The cardio aspect has immensely helped in both BJJ and Muay Thai. One of the greatest challenges of each class is getting over the fact that my body doesn’t want to do any more. There have been more times that I can remember when I have said something to the effect of, “I think we should just sit around and talk about theory today.” Just a joke, just a joke. Okay everyone, I’ll get up.

Brazilian Jiu Jitsu is like the game of chess. If you wanted to, you could take it easy. If your partner is cool with it, it could be the best and most aggressive workout of your life. There is a thing called “flow rolling,” where you and your sparring partner agree to spar at about 50% so each of you can work on your technique. It’s a mental martial art.

Jiu Jitsu is coming along very nicely though. I have developed a distinct “game” and use it a lot. I teach the guys, not moves, but more subtle techniques when we spar. I like doing that and am quite eager for them to get more aggressive so we can really get that workout I love so much.

My knee is feeling better for some reason. After about a year of knee pain, someone landed on it and made it feel better. Weird.

I swear, one of these days I am going to get some video up here. I know it’s just not the same hearing and not seeing. I will.

Muay Thai Purple Belt

Brazilian Jiu Jitsu Blue Belt

Filed Under: Fitness & Recreation Tagged With: Jiu-Jitsu


Orange Belt in Muay Thai

March 25, 2011

After a fairly exhausting week of classes, I earned my orange belt in Muay Thai.

It’s funny, just yesterday I noticed the belts ranks hanging on the wall right above the clock in the gym. I have looked at that clock more times than I care to discuss. Strange how I never noticed those belts before. Anyway, there are ten belts at our school. I hold the third one up. It won’t be long before I hold the black belt…true, it’ll be a few years, but that’s nothing compared to Jiu Jitsu where it’s pretty much guaranteed to be more than ten years for the black belt. I can’t even imagine being a black belt in Jiu Jitsu.

Up next, purple.

Muay Thai Orange Belt

Filed Under: Fitness & Recreation


BJJ Spider Guard Sweep and Bicep Slicer from Spider Guard

January 21, 2011

Wednesday night was pretty exciting. We had a few guys from other schools come in to our BJJ class to teach us a some things and then spar with us later on. There were three guys; two brown belts and a purple belt. Names aren’t important. In Jiu Jitsu class, all I see is belt color. (haha)

We had a really good time. One of the guys showed us a few nice sweeps and a couple of submissions. I can remember some of it, but unfortunately the rest escapes me. That’s to be expected. Jiu Jitsu is a whole bunch of good moves created by a whole bunch of really talented people. We can’t be expected to remember all of it.

My instructor tells us to learn the moves, but to use what works for us. We all have different body styles and prefer different things. Jiu Jitsu encourages flexibility with how you do things. Chances are, if you change something up and do things differently, you’ll either get copied or at the very least a “cool.”

As I mentioned above, I got to spar with a few guys…two to be exact. The first guy is a purple belt and I did well with him. I rolled with him in the past and got clobbered. He drove past me like I was standing still. This time, I used patience and a bit more skill than I used in the past. Though he tapped me out a few times, I still did well.

The great part about rolling with guys more senior than me is that they offer advice on what to improve. This guy was helpful in that he picked up on one of my strengths – my guard. He said that my guard is really good and that I should develop my Spider Guard Sweep. He thought it would be powerful. I tend to agree.

So, what’s the Spider Guard? Well, it’s a control position for the guy on the bottom. It’s when the guard player wraps one of his legs around the top player’s arm and hooks his foot behind the armpit. The guard player’s other foot can remain on the top player’s hip. As long as the guard player has good control of the arm the leg is wrapped around, the control is pretty strong.

The sweep part of the Spider Guard Sweep comes in when the top player attempts to pass guard. At this point, the guard player takes his lower foot off the hip and bends his knee so his shin lays across the belly of the top player. As the top player moves around to pass guard, the guard player sweeps him by stretching his leg and lifting the top player’s opposing leg. The guard player finishes with a bicep slicer. You’ll see in the video below.

BJJ Instruction: Spider Guard Sweep

There is also a finish from the bottom without sweeping your opponent. It’s called the “Bicep Slicer from Spider Guard.” This is an especially effective submission because it’s very sneaky. I can imagine submitting a lot of players with this move. Instead of explaining the technique, I’ll just post the video below.

BJJ Techniques: Bicep Slicer from Spider Guard

I actually caught a guy in this move right after I learned it on Wednesday night. He was annoyed because he watched me learn it. Too funny.

After that, I rolled with the brown belt. That didn’t fare too well for me. How should I explain it…ummm…it was kind of like me standing on train tracks with a freight train coming. You know the ending to that story. The unfortunate thing is that the brown belt was my Muay Thai instructor from my other school. It actually wasn’t unfortunate because these are all really good learning experiences that I enjoy immensely.

There is a guard pass that I learned a while ago that was used on me during that match. I don’t know the name of it, so I’ll have to post that in a new video later on.

Filed Under: Fitness & Recreation Tagged With: Jiu-Jitsu


BJJ Blue Belt First Stripe and Muay Thai Yellow Belt

January 15, 2011

This is simply a historical post to remind me of when I earned the first stripe on my blue belt for Brazilian Jiu Jitsu and my yellow belt for Muay Thai.

The BJJ blue belt stripe took about 10 months to get. I knew it was coming up, but didn’t know when. I have been feeling very strong in Jiu Jitsu, but as I wrote in my previous post, I am going to be taking things up a notch.

As I think back, I have come to the conclusion that I have lightened up my game to allow some of the newer students to feel like they are getting somewhere. I also do a lot of rolling with my instructor. We have pretty much perfected a routine that can be predicted with decent accuracy. It’s with him I hope to spring a few new surprises. He likes that kind of stuff.

Also, when it comes to the new students, I am going to offer them half the sparring match to attempt to tap me out, but after that, I will finish things the way I see fit.

Brazilian Jiu Jitsu Blue Belt - First Stripe

I have been practicing Muay Thai and Krav Maga for almost five months now. I know, it’s hard to believe. The pace of belt promotions is much faster than it is in Jiu Jitsu. I have gotten stripes and belts in Muay Thai, but just recently, I joined the Black Belt Training program. In the BBT program, everything is expanded, from the types of defense situations to the Muay Thai combinations. I have been in this program for a few weeks and feel it’s worth the extra expense.

Muay Thai Yellow Belt

Not to be forgotten, here’s a short Muay Thai video. I thought this was apropos because we have been doing similar drills in Muay Thai class recently. Let me tell you, it’s challenging.

Filed Under: Fitness & Recreation Tagged With: Jiu-Jitsu


Brazilian Jiu Jitsu – Banana Split

January 15, 2011

We had a friend from my Muay Thai school join us this morning for some Brazilian Jiu Jitsu. I was pretty excited about this because he was my guest. I never brought in a guest before, so I wanted to really make sure he enjoyed himself.

This friend of mine is a blue belt. He’s has had this belt for quite some time because, from what I can gather, he isn’t too concerned about what color belt he has around his waist. I keep telling myself that I think the same way, but I pursue that next level up…every time.

Class went very well. We all learned a few moves that we hadn’t seen before and I was was pleased because my friend is now able to bring that knowledge back to the school where he trains Jiu Jitsu.

The way our class works is this; we go over some defensive moves or submissions for about three quarters of the class. For the remaining quarter, we spar, or what Jiu Jitsu guys like to call “rolling.” Since I had invited a friend to join us today, I thought it only fitting that I invite him to roll with me. I had only experienced his Muay Thai techniques, so I thought it would be fun. Plus, I get a fire in my eyes when I see someone fresh walk through the door.

We rolled. He got me in the Banana Split. I tapped.

I have limited knowledge of the banana split from a while back when I was on my Eddie Bravo kick. For those of you who don’t know Eddie Bravo, check him out here:

Eddie Bravo Rubber Guard Basics

For the remainder of our match, I pulled guard and tried out a few moves. Nothing really worked well, but I was complimented on my guard.

Banana Split: Submissions 101

This video doesn’t depict exactly the setup for the banana split I was submitted by today, but the ending is pretty much the same. The setup my friend used this morning was through half-guard.

I am actually doing a bit of self reflection now. I have a very strong guard, but I feel that I need to bring it to the next level. I need to learn a few more nice submissions I can put in my pocket to pull out when need be. I want to be slick and have a very high success rate. I’ll let you know what I find.

Filed Under: Fitness & Recreation Tagged With: Jiu-Jitsu


Muay Thai and Krav Maga

December 23, 2010

I haven’t mentioned it on this blog yet, but about four months ago, I joined a Muay Thai and Krav Maga school a few towns over. It’s been quite worthwhile.

Here’s what happened – One day after Jiu Jitsu class, I was talking to one of the guys I train with. Unfortunately, this fella is no longer training with us. That’s a shame because I really liked him and he had a lot of potential. Anyway, as we were talking, I mentioned that I still have a lot of energy throughout the week and while Jiu Jitsu is the love of my life, I would really like to punch things. I told him that I wanted some stand up skills to use if need be. He said, “You want Muay Thai dude.” Muay Thai? I never heard of that.

I left class that day and did a little research. I found that Muay Thai “is a hard martial art from Thailand that uses stand-up striking along with various clinching techniques.” It’s basically some really awesome kick boxing and regular boxing all in one. Throw in some knees and elbows and you have Muay Thai. With many martial arts, you have four points of contact; your hands and your feet. With Muay Thai, you use eight points of contact; your hands, feet, knees and elbows. It’s some serious stuff.

After I did my research and discovered that Muay Thai is a huge part of MMA, I was pretty much sold. What better way to round out my Jiu Jitsu (that’s coming up on two years)? I started looking for schools and found a good one not too far away.

The school I joined specializes in Muay Thai and Krav Maga. Since I already explained what Muay Thai is, I will fill you in on Krav Maga. Krav Maga “is an eclectic hand-to-hand combat system developed in Israel that involves wrestling, grappling and striking techniques, mostly known for its extremely efficient and brutal counter-attacks, as it is also taught to elite special forces around the world.” This was a bonus. It’s one of those things I wasn’t looking for, but am now glad I am learning.

As I mentioned above, I have been doing this for about four months. The workout is intense and I am actually surprised that I am able to do it. The first class was pretty rough, but as time went on, I became better and better at keeping up. Now, I have absolutely no problem. It’s awesome and I love it. I love the striking. I really love the way I can punch and kick as hard as I want. I like the cardio and feel so good when I leave.

So, between the Jiu Jitsu and Muay Thai, I work out 5-6 times a week. It’s so much better of a workout than going to a gym too. Not only do I keep lean and mean, I don’t get bored and I learn really effective skills.

Here are some videos of Muay Thai and Krav Maga. The first video is some serious action brought to us by Ramon Dekkers.The second video is instruction on Muay Thai kicks. I am posting this because we went over some kicks this week. The third video is full of action packed Krav Maga. If you watch just one video, make sure it’s the Krav Maga one.

Muay Thai training – Kicks

The Best Krav Maga Trainer! – Roy Elghanayan

Filed Under: Fitness & Recreation

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