Archive for May, 2011

6.6 Scrimmage

Posted: May 31, 2011 in Uncategorized

Confirmed: bus will leave at 2pm for San Clemente scrimmage on 6.6.  Will return at 4pm.

NOTE: next Monday, June 6, there is a scrimmage at San Clemente High School with San Clemente and a team from Arizona.  Starts at 2pm, which is during the school day (6th period, to be exact), and ends at around 4:30pm.  I am working on getting us approved to go.  Sit tight.  Also trying to get a bus approved, but don’t know if that will happen.  As of now, parents, plan on carpooling.  We will leave Capo as soon as the 5th period bell lets out. Bell lets out at 1:42, so lets try to leave by 1:50 from the Capo wrestling room.  This is a heckuva opportunity that we ought not miss.  Also, that same team from AZ will be stopping by our place the next day during 6th per.

NOTE 2: this week is strength and conditioning testing week.  Plan on doing maxes, and going through a Man Maker.  Any of you who went through Fight Gone Bad are also eligible for the 6x or 1000 lb clubs, but I must personally verify all of your maxes.  Bring your max sheet with you.  After maxes are completed, we will turn our focus to wrestling (not that that hasn’t been a focus…its just that we will not be in the weightroom, so we will be in the wrestling room more).  Summer camp at Capo will be a *little* strength work, but the bulk of the time will be spent on the mat.  As always, we will be focusing on some of our weaknesses on the mat, and reinforcing the technique covered in the C.O.C.  Summer league matches are a part of our Capo camp, so you do need to sign up for that camp if you want to take advantage of that opportunity.  You can do so by filling out the camp registration form handed out at the banquet and at other times, or you can just go to the Summer Camp Info tab above…:)


Note 3: This Saturday is an SCWAY tournament at Bishop Amat High School, 14301 Fairgrove Avenue, La Puente, CA 91746.  Starts at the same time all the other SCWAY tournaments.  While this is not one of our “big 5,” you are highly, highly encouraged to go, since last week’s at Loara was cancelled.  Since I will have other things on my mind that day ( 🙂 ), I will not be in attendance.  Remember what we talked about two weeks ago about bettering yourself through non-mandatory opportunities.

Last Tuesday, a handful of Capo wrestlers tested themselves against a workout called “Fight Gone Bad.”  It was a doozy!  First, a little info on the workout: legend goes, that Greg Glassman created the workout for renowned UFC fighter BJ Penn, for his training for one of his fights.  After the workout, a spent Penn, laying on the floor, reportedly said, “that was like a fight gone bad.”  Hence the name.

The workout is meant to reflect the time domain and metabolic demand of a UFC fight.  It has three rounds of five minutes each, with a 1 minute rest in between rounds.  Within the round, participants spend 1 minute each on five movements: wall-ball, sumo dedlift high pull, box jumps, push press, and row.  At the end of each minute, the partipants rotate to the next exercise without stopping.  Every rep they do equals 1 point, while every calorie burned on the rower (there is a computer that measures power output in terms of calories) equals one point.  A decent score is about 300, where elite athletes usually get into the 400 range.  It sounds easy, but is quite brutal.  It is one of many records we keep in the wrestling room.

Anyway, Ryan Tye, Michael Logan, Juan Hernandez, Russell Fitzpatrick, and Corbin Acuna all participated.  Juan came away with the top score of 329, but all gave their best and became better young men as a result.  Good job fellas!

Also, it is worth pointing out that a few days later, Corbin completed “Murph” completely as prescribed–with no pull up assistance, AND with a 20 lb backpack on!  He did it in 35 minutes, which is an awesome time.  Hot dang!

Here is a video interview of a few of the guys talking about their experience and what they learned (Corbin comes in at the end, right after finishing Murph.  He is, understandibly, a little out of breath.):


NOTE: Tuesday we will be running through “Fight Gone Bad,” one of the metabolic workouts that we test on.  It will take place at Orange Coast Crossfit (click link for address), at 3:30.  It is voluntary.  For Fight Gone Bad, we will leave from the wrestling room Tuesday at 2:45 in a caravan.  It is requested that you bring a $5-$10 cash donation in order to offset the cost of testing at the gym (costs $75 for the team).

NOTE 2: our last “big 5” tournament is this Saturday at Loara High School in Anaheim.  1765 W Cerritos Ave Anaheim, CA 92804. Carpool leaves from Capo 6:45.  It is important that we go out on a good note and get 20+ guys going.  Uhhhh….never mind.  It has been cancelled.  Crap.

This past Thursday, the team did “Murph.”  Murph is a crossfit metabolic workout, and it’s very tough.  Just look at the guy below, Navy SEAL Michael Murphy, that it’s named after!  He was a medal of honor winner, so any workout named after a hero like that is bound to make you wanna die.  Click on the link over his name to see his life details.

Here is the workout: 1 mile run, 100 pullups, 200 pushups, and 300 squats, followed by another mile run.

A true hero

The guys did an awesome job.  The workout is supposed to be done without pullup assistance and while wearing a 20lb vest.  Completing it like that should be a goal for you guys next time!

Here is a video of how it went down, first with an interview from coach explaining the rationale for going through the workout:


I need to add a caveat to the interview: of course, some of our guys do a lot of stuff on their own without me making them do it.  Guys like Kyle, Christian, Zane, Geoff, Shane, and Jason Garcia do stuff on their own all the time.  My hope is that the fellas who are not model these horses consistently.

This is How to Get it Done

Posted: May 23, 2011 in Uncategorized

10:00 am: nothing packed.  Not even a pepper shaker.  Didn’t have a truck.  Didn’t even have boxes.

4:30 pm: everything is moved 30 miles south, all is unloaded, old apartment 100% cleaned and ready for inspection.

Now THAT is how you get a move done!  Thanks to the CVHS wrestling cavalry, you guys made it easy.

Russell, Juan, Jericho, Kevin, Jason Garcia, Eddie Garcia, Coach Igram, Michael Davis, Taylor, and the Ryan Tye family (thanks Sharon!) all helped out tremendously.  You guys rock!

Here are the top 5 moments:

5) Jericho, Kevin, and Michael getting left behind at the old apartment.

4) Coach Igram spending 2+ hours dismantling and putting the windows on the new apartment back together.  Now that’s what I call persistence!

3) Moving my 300 lb TV down 2 flights of stairs.

2) Moving my 300 lb TV back up 2 flights of stairs.

1) Feelin the love from the CVHS wrestling family!

Couldn’t have done it without you guys….literally!

I had to take the truck back that day, so the bro-b-que was postponed.  We’ll definitely have it for you guys in June, because we’ll be right around the corner!


Gotta get on your case a little here, fellas.  Currently we have only three signed up for C.O.C, one signed up for the Capo camp, and one is going to another summer camp.  The deadline for C.O.C registrations and deposits is next Wed!  Pretty much all of you have voiced to me that you want to improve, but it’s things like that that make me question your stated goals.

The Camp of Champs is quality.  Nowhere will you get the combination of quality instruction, close location,  quality matches *and* quantity of matches.  It costs $380, but that’s a deal.  If I were you I’d be all over it.

And as I’ve said many times, cost should not be an issue.  C.O.C has a fundraising letter on their website that you can download and use to raise the funds.  $380 is a cinch, no matter who you are.

Thirdly, the cost for the Capo camp is as low as it gets.  Most other camps at CVHS are double and triple that price.  And again, cost is not an issue for anyone–remember the stated discount!

To answer a question that I know I’m going to get: NO, the camps are not mandatory.  But many times in life, in order to reach your goals, you must choose to do something that no one forces you to do.

So: do you want to get better or not?  Stop talking…start doing.

All info you need is found in the “summer camp info” tab.

NOTE: There will be no weightlifting or wrestling on Tuesday, May 17.  Everyone will be taking the STAR test.  We will go Mon and Thurs until 3:30 this week.

NOTE 2: This Saturday, 941 S. Idaho La Habra CA 90631, 11am.  Help coach and his (very) pregnant wife move.

Check out the video below (a Vs. commercial).  If it doesn’t pump you up, check your pulse:

Good job to those who competed this weekend.  Kyle Coley got a huge win over Trevor Henderson of Mission Viejo.  Taylor Barrett placed second.  Jobe made it to the finals, and he did it without shoes!  That guy…

Once killed a Honey Badger with his bare hands....Taylor Barrett don' care.

Quotes of the Day

Posted: May 13, 2011 in Uncategorized

“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.”

– Sam Ewing

“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”

– Steve Jobs

“Blisters and bloody hands are not the aim of gymnastics but if you’ve not encountered both you haven’t yet been participating at a significant level. ”

–Greg Glassman

All are true of wrestling specifically.  All are true of life in general.  Ponder these thoughts as you approach next week’s challenge.