December 2025 | Episode #20
Pictured: Jacob Godwin and Quintin Black exchange arm-drags.
Welcome to Winter!
After last week’s blizzard, it feels like winter showed up all at once. Another couple weeks of Fall weather would’ve been nice. But even with the snow piling up outside, December marks one of our busiest and most meaningful months of the year.
This month’s blog highlights the steady climb of our Youth competitors, Mr. Lab’s breakdown of the ideal BJJ warm-up, and all the details for promotions and our upcoming Holiday Party.
As the holidays approach, we’re grateful for the warmth of this community and the energy everyone brings to the mats.
Keep reading to see what Team LŌKAHI has been up to!
More Than Medals: The LŌKAHI Youth Journey
From the beginning, our goal for the Youth Program was simple: create a place where our young ninjas could grow as grapplers and as kind, confident humans. And at only eight months in, watching that vision come to life has been a true blessing.
Last weekend, four of our youth athletes traveled to Lincoln, NE for one of the final local events of the year. For some it was familiar ground, while for others it was a new type of challenge. But while they stepped onto the competition mats by themselves, the support of their teammates and coaches over the past months meant that they were not alone. All four athletes showed tremendous improvement, heart, and mental fortitude resulting in six total medals.
Nebraska Jiu-jitsu Championship Fall Open - November 23, 2025
Luca Baggiani was one of the first-timers. From the moment he walked in the door, Luca showed a natural feel for grappling and a consistently upbeat presence in class. Leading up to the tournament, he shared that he felt both excited and uncertain, since he’d never competed before. With the team behind him, he stepped out with courage, rebounded from a tough opening match, and dominated his second to earn a proud silver medal.
Dayton Petersen demonstrated what perseverance really looks like. Back in July and just two months in, Dayton’s first Jiu-jitsu tournament was not easy one. Losing all four matches would be enough to defer many kids or adults, yet returned this weekend looking calm and ready. In his best performance of the year, Dayton finished the day 3–2 with two decisive submissions, a much-improved positional awareness, and ultimately earning a silver and a bronze medal. The Petersen family will be transitioning to the wrestling mats for the Winter season and we look forward to hearing more from Dayton’s continued progress.
Owen Sanchez delivered two double-digit point victories on his way to a bronze medal. His composure and attitude continue to grow in every class. Just a few days later he celebrated his eighth birthday, adding to a week full of reasons to cheer him on!
The Mighty Lincoln Sanchez closed out the day with his first gold medal. He beat a tough opponent once by points and then again by submission. Lincoln’s mix of scrappy energy and an infectious smile brings so much life to the room, and coaching him is always a joy.
We’ve always believed in quality over quantity. And as the year wraps up, our commitment to this program remains unwavering. The technical growth of our Youth athletes, their development as people, and their excitement for the future make us incredibly proud of the direction we’re headed.
Upcoming Jiu-Jitsu Tournaments
December 7th - Submission Challenge
Omaha, NE
January 17-18th - AGF Omaha Championship
Omaha, NE
March 28th - Grappling Industries Kansas City
Kansas City, MO
Is your family in town for the holidays?
Invite them to the gym and settle that beef once and for all.
LŌKAHI offers single-day and week-long passes.
*Disclaimer - LŌKAHI Jiu-Jitsu Collective will not be held responsible for any family feuds, sibling squabbles, or brotherly beefs that occur because of the effective techniques and strategies learned during class. Bragging rights and trash talking have been known to cause emotional damage. If you or someone you know has experienced this level of humiliation, especially at the hands of a smaller person, ask your fellow upper belt if Jiu-Jitsu may be right for them. Jiu-jitsu has been known to be mildly-addictive. Actual results may vary.
Pictured: Jake Hoatson and Andy Terry face off.
“Very upscale & clean facility! People were very friendly, and I had an excellent training session while visiting.
”
The Ultimate Jiu-Jitsu Warm-Up?
by Cole Johnston, DPT
Have you ever seen a lion limber up before it takes down a gazelle?
Well no... but you’re not a lion and you’ve been sitting at a desk all day.
Poor preparation for a training session leads to a cascade of poor outcomes, most notably increased injury risk, reduced physical performance, and reduced mental performance. Research looking at injury risk in our peculiar sport is limited. However, I was able to get my hands on a 2014 survey of 1142 BJJ athletes that showed athletes who reported “never” or “rarely” warming up had 2.7x higher injury rates than those who “always” warmed up. To simplify...for every 1 person that was injured in the “warmup group”, 2.7 people were injured in the “non-warmup group”. Moral of the story? Spend 5 minutes prepping your body for the demands of BJJ training; your body will thank you, and your spouse will enjoy not hearing about your ailments.
Follow the 3-point movement checklist below to craft the warmup YOU need and get more out of your training.
3-Point Movement Prep Checklist
1. Elevate your HR
2. Prep spine for movement
3. Give attention to ONE area that needs TLC
Sample Warm-Up Template – 5 Minutes
1. Get Your Heart Rate Up (2 minutes)
Because we don’t redline vehicles right after starting them, unless of course we’re late for 6am class. A proper warmup begins by elevating the heart rate. This promotes increased blood flow to the musculoskeletal system, raising our core body temperature, speeding up nerve conduction velocity, and increasing the elastic properties of muscle/tendon/ligaments.
If you’re in The Lab:
Assault bike
Rower
SkiErg
Treadmill
Optional: light sled push/pull
If you’re warming up on the mats:
20 air squats
20 lateral lunges x10/side
20 push-ups
2. Prep Your Spine for Movement (90 seconds)
You’re about to voluntarily and likely involuntarily rotate, flex, extend, invert, and twist your spine for the next 60–90 min. Unhappy spine = unhappy hips and shoulders.
If you’re in The Lab:
Reverse hyper x20 (light/moderate)
Cable machine standing rotations x15/side
Hanging knee raises x15
If you’re warming up on the mats:
Cat/Cow x20
Thread-the-needle x10/side
Side plank x20 seconds/side
3. TLC for One Area That Needs It (90 seconds) -Did someone say Hip Pain?
No need to be a hero and mobilize each joint, hone in on the one that's talking the most and get it moving better. This keeps the warmup efficient. Are you prone to neck pain after a hard training session? Then zero in on the neck. Does playing guard make your back sore? Then prep those tissues for the training session. Steal these movements below for the secret sauce to buttery smooth hips during your next training session.
90/90 shin box transitions x10
Hip airplanes x10ea
Heels elevated bodyweight RDL 2x10
5 minutes or less of intentional work is all you need to reach the minimum effective dose for better rolls, improved mobility, and less grunts and groans when you wake up the next day.
-Mr. Lab
Cole Johnston, aka ‘Mr. Lab’, certified in working with chronic warm-up skippers and fixing broken grapplers.
COLLECTIVE MEMBER SPOTLIGHT
This month’s Member of the Month is JACOB GODWIN!
One of the most consistent members of the Morning Crew, Jacob is known as someone with an easy-going attitude who’s not afraid of a tough roll. Having just passed his one-year anniversary of starting Jiu-jitsu, Jacob shares some advice that’s helped him persevere and continue to see progress in his game.
Fun Facts about Jacob…
Favorite music artist: The White Stripes
Favorite food: French Dip Sandwich
Favorite animal: Penguin
Work: Intermodal Logistics Manager at Union Pacific Railroad
Favorite Submission: Kimura
Random fact: Jacob’s first job was working the concessions at 20 Grand movie theatre when he was 14.
Blue Belt Promotion: Aidan Thurin
Aidan has been training with us for the past three years, steadily putting in the work, showing up with a great attitude, and becoming a staple of our evening crew. When we learned Aidan would be leaving for flight school, we knew we had to send him off in style. To celebrate, the evening crew gave him a proper shark tank filled with smothers, strangles, and a whole lot of love. We also confirmed that even after three years, Aidan - in fact - does not know how to tie his belt.
We’re proud to be sending Aidan off to improve his ‘on-time arrivals’ and have him swap his signature short shorts for a Navy jumpsuit. Safe travels brother.
Saturday, December 13th - 9:00am!
Saturday, December 13th - 9:00am!
Winter Promotions
Speaking of promotions, twice a year we gather as a team to celebrate the achievements of our teammates. Whether you’re a morning-riser or evening-dweller, week-day grinder or weekend-warrior, there’s something special about coming together as a Collective. Here is our estimated run of show for Saturday, December 13th.
8:30am - Adult Check-ins
9:00am - Adult Promotions
9:15am - Youth Check-ins
9:45am - Youth Promotions
10:15am - Photos
10:30am Open Mat
And yes, family and friends are always welcome!
To ensure a timely promotion ceremony for everyone, we ask that all students arrive during their designated windows (Adults 8:30 - 8:45am and Youth 9:15 - 9:30).
*Note: Changes to Youth Promotions
The International Brazilian Jiu-jitsu Federation (IBJJF) lists 14 possible belt ranks for Youth athletes before transitioning to the 5 adult belts. In addition to individual stripe awards, this can lead to quite the onerous task!
One that many academies charge for - but we’ll save that soap box for another time :)
In advance of this December’s promotion cycle, we are making two key changes to Youth Promotions at LŌKAHI:
Youth belts will be simplified to 5 belts (White, Grey, Yellow, Orange, and Green).
Youth promotions will be carried out quarterly starting in 2026.
We are glad to recognize the hard work of our Youth athletes and look forward to their continued progression through the belt ranks!
As of December 2025, LŌKAHI will now simplify the Youth belts to White, Grey, Yellow, Orange, and Green.
Saturday, December 13th!!!
Saturday, December 13th!!!
LŌKAHI Holiday Party
That evening, we cordially invite all Collective Members and their families back to our annual celebration! Join us for dinner from A Catered Affair, raffles, games, and an all-around good time. This will be the first time we host this event in our space and we can’t wait for all the festivities. Keep scrolling for more details…
In addition, we are excited to support the Open Door Mission's Project Santa Toy Drive! With many families struggling to make ends meet, we have an opportunity to brighten up a family's Christmas. In lieu of an entry fee, we ask that each person bring at least one item from the list below:
Fisher-Price or Playskool Toddler Toys
Action Figures
Board Games & Puzzles (Especially for Children 8+ & Family Time)
Cars (All sizes, especially Matchbox & Hot Wheel sets)
Baby Dolls
Barbie Dolls
$10.00 Gift Cards for Walmart & Target
Play-Doh Sets
We will plan on dropping off the items to the Open Door Mission and volunteering the following Saturday (12/20 from 1:00 - 3:30pm), so let us know if you're interested in helping!
Special thanks to Brian Sorensen and Fremont Rentals for co-sponsoring this event, Nolan + the LŌKAHI PAC team for organizing this event, and Jenny Campbell for the awesome opportunity to give back.
December 13th is going to be an EPIC day and we couldn't be more excited to celebrate the day with you.
Upcoming DECEMBER Birthdays
Wishing all of our Collective Members a very happy birthday!
1st - Christopher Reynoso
19th - Moi Cortez
23rd - Ryan Matcha
24th - Matt Dilisio
27th - Andrew Sekula
28th - Michael Rivera
30th - Arjun Maudhoo
*Didn’t see your birthday? Make sure to update the GymDesk app!
Pictured: Ian Aguilar and Silas Pflueger battle it out for top position.
“Very awesome experience for being relatively new to the sport. The teachers are excellent and the atmosphere is always thriving and filled with excitement. Definitely recommend this gym to anyone looking to venture into the sport!!
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