Archive for the ‘parent info’ Category

Banquet RSVP’S

Posted: March 13, 2011 in parent info

Please see below the list of wrestlers. Next to each wrestler’s name shows the families that have rsvp’d and paid for the banquet thus far. If you have not rsvp’d or paid yet, please do so asap. Remember, wrestlers are free and each additional family member is $12. Checks can be handed to Coach Bordner and rsvp’s and questions can be e-mailed to Jodi Johnston at If you are a wrestler and not on the list, please let Coach know asap. Also, if you know of a wrestler that is no longer in wreslting since the season has ended and hasn’t received an invitation to the banquet, please have him see coach also.

And, as previously announced, We are looking for people to donate cases of soda (any and all varieties, regular and diet) for the banquet. You can drop them off or send them in with your wrestler any day or time and we will be storing them until the banquet!


RSVP’s and Who Paid For Wrestling Banquet on Wednesday, March 30 in CVHS Mall, 6:30 pm

Coaches and significant others:

Bordner + 1 – PAID

Zeller – PAID

Morgan – PAID

Cordi + 1 – PAID

Igram – PAID


Max Adam – Wrestler + 3 – PAID

Dylan Beller – Wrestler + 3 – PAID

Kyle, Zane Coley – 2 Wrestlers + 2 – PAID

Mike Davis – Wrestler + 2 – PAID

Jamey Goddard – Wrestler + 7 PAID

Christian Hauser – Wrestler + 2 – PAID

Mark Herrera – Wrestler

Jason Hou – Wrestler + 1 – PAID

Ryan Jeffrey – Wrestler + 3 – PAID

Shane Johnston – Wrestler + 3 – PAID

Nick Lanham – Wrestler + 2

Ryan Merrill – Wrestler + 4 – PAID

Ben Sheppard – Wrestler + 1 – PAID

Dylan Beller, Sr CIF qualifier

Here is the lowdown for CIF:

Thurs, Feb 17:

     *practice 1-3pm

     *leave Capo for hotel room, 6pm. (Hotel: Holiday Inn, 2280 South Haven Ave, Ontario CA 91761) 

     *No bus.  We will be using a carpool.

     *Check into hotel, grab a bite to eat (for those who are able): 8-9pm

     *Team meeting in Bordner’s room: 9pm

Friday, Feb 18:

     *Wake 7am, check weight

     *Leave for venue 7:30am

     *Arrive at venue, check weight again 8am

     *Skin check 8:30, weight in 9am

     *Wrestling begins 11am.  Kick butt, take names

     *After wrestling is finished, travel back to hotel, team meeting 45 min later (provisional)

Saturday, Feb 19:

     *Repeat Friday schedule.  Kick butt, take names again.  Receive 7 medals.  Go home.

Here are some tips to follow for keeping your weight under control the rest of the season:

Rule #1: See previous posts on weight management and post-workout nutrition, and re-read the handouts provided pre-season on proper nutrition.  Review the power point contained in the weight management post.  Lastly, click on the crossfit football link in the links page (though you might not want to eat *that* much protein during the season if you are trying to keep weight low).

Cam Simaz of Cornell, #1 ranked wrestler in the NCAA at 197 lbs

Rule #2:  focus on eating low glycemic foods.  The GI index, in a nutshell, is a measure of how much a certain food affects your blood glucose (sugar) levels.  Low glycemic foods=good.  High glycemic foods=bad.  Low glycemic foods breakdown more slowly and keep your insulin and metabolism level, while high glycemic foods wreak havoc on both.

Rule #3: while you’re at it, Google the “glycemic index” and educate yourself on it.  If you want to know the glycemic index of a certain food, usually googling “glycemic index ______ (name food)” works.

Rule #4: DO NOT, I repeat, DO NOT, binge and starve.  It slows down your metabolism and will destroy you.  This is the preferred method of most on the team (except for a few guys), and they are surprised when they have to push hard to make weight.  If you eat foods high in sugar and processed/refined carbs (the bad kind) after a weigh in, on the weekends, or when a competition is far away, you will pay the price.

Rule #5: instead, eat small, frequent meals throughout the day, mostly of fruits, vegetables, protein, nuts, and a select few low glycemic starches (whole grain rolled oats, for example..NOT the instant kind!).  Aim to eat 4 to 5 meals a day.

Rule #6: cut out juice, soda, and energy drinks.  Even 100% juice…it is sugar.  Much better to eat the fruit and get the fiber with it.  Drink a small amount of 100% juice immediately after a workout, with a protein.  Otherwise cut it out.

Rule #7: get your weight down by working out more, not cutting meals.  Workout in the morning.  If not trying to lower weight, then rest and recover, but if you are trying to lower weight, you need to get in extra workouts.

Rule #8: keep in mind that close to a weigh in, food and water has weight.  16 oz of water won’t affect you at all if you drink it a week before the weigh in, so go for it then, but you might need to be mindful of how much your food and water weighs a day before hand.  That being said, if you are following all this and working out frequently, you shouldn’t have to pinch much close to a weigh in.

Rule #9: start early.  You should have been taking your weight down 1-2 pounds a week starting in late October.  Most have waited until the last minute (ie, the first weigh in) to get it done.  During break, a hearty Christmas meal never hurt anyone, but don’t go hog wild after that.  Stay disciplined.  Start getting things back under control a week and a half or so before competition starts again after break (that would be Wed Dec 29 this past break).

Rule #10: Avoid highly processed foods like most bread (example: hot dog buns, white bread.  Even many wheat breads are highly processed) and fast food.  Chock full of junk that keeps the food from spoiling and makes it taste wonderful, but horrible for your body and will sabotage your weight management efforts.  Same goes for chips and such.

Rule #11: do not use plastics, diuretics, spitting, vomiting, and other Mickey-mouse illegal methods.  If you follow rules 1-9, you won’t need to anyway.

Here is a sample (notice I said sample) routine and diet:

Morning: jump rope for 45 minutes, or do a crossfit-style metcon lift followed by a 1 mile run.

Breakfast: 1/2 cup whole rolled oats, 1 piece of fruit, 3 egg whites

Mid morning snack: handful of almonds, banana or grapes

Lunch: 3-5 oz chicken, no skin, grilled, 1 cup vegetables, 1 piece of fruit.

Practice…go hard, don’t slack.

Post workout meal: 1/2 cup milk, 1 scoop protein, handful of blueberries.

Dinner (before 7pm): 3-5 oz chicken or fish, 1 cup vegetables, 1/2 cup brown rice.

Small workout after dinner on select days if need be.

Water with every meal.

That should do you good.  Follow this and reap the benefits.

I am speaking from experience, for I have been on both sides of the train tracks.  One year in college, I started out the year at 157 lbs, trying to drop to 149.  I ate 2 meals a day: breakfast–huge bowl of rasin bran (high glycemic) and 2 chocolate dipped granola bars (hey, its granola, so it’s healthy, right?  Wrong).  For dinner, a huge plate of white rice and a can of beans.  Would starve to make weight, then would pig out after weigh ins.  By mid season I was dropping from 165 to 149 each week.  How’d that happen?

Conversely, my senior year of high school, I was able to drop from 157 to 135 fairly comfortably by following all those rules above…I just got lazy for a year or two in college.

There will be a booster meeting Thursday Jan 20 at 6pm in room P19 at Capo.  All parents are encouraged to attend.

There are a few things on the agenda, but the most important is the following: I’d like to get started not only searching for some big donors, but also searching for/writing grants. I’ve been doing both over break, and just need some help with it. I feel that if we get a good team of parents on those tasks, we can find lots of $ out there, and raising 10-12,000$ for some much needed strength equipment (that we will be for us to use, not other teams) will be a very attainable goal. You know the drill: hard for one person to do it, but easy for a team of folks. Example for inspiration: my sister was able to secure a grant to purchase IPODS for her class room (she is a Spanish teacher in Chicago)…grant size was about 1400$. She didn’t have to do much to get it…things like that will add up, we just need to find them.

In other news, congrats to the two “Courageous Cougars” for the week: Geoff Mellor and Eddie Garcia!  Not only did Geoff go 5-0 at Santa Fe, but he worked his tail off Thursday and Friday in practice.  He normally works his tail off, but really pushed past the pain for two very tough practices.  Some guys sandbagged it and therefore they weren’t that tired at the end of each practice.  Geoff pushed himself past his limits, and as a result got much better workouts.  As for Eddie, this kid’s got a ton of heart.  During practice Friday, he had a few bumps and bruises that gave him some pain, but he pushed all that aside and kept going.  During our weightlifting workout, one of the coaches privately pointed out to me: “see that guy? (pointing at Eddie)   He’s got heart.  He’s gonna be good real quick.”  I agree.

Eddie: an asset to any team

Monday’s practice will be an all levels practice from 2:05 to about 3:35.  Those who were supposed to be at the Saturday practice but missed it will be staying after practice for some make-up conditioning.  That will last anywhere from half an hour to an hour.

Those of you who missed all three practices (Thurs, Fri, Sat) will sit out one meet this week…whatever meet you were normally slated to compete in.

Tuesday, the JV and F/S “B” teams will dual El Toro at El Toro H.S.  Friday and Saturday both the JV and Varsity will be at the ASICS Challenge tournament at Godinez H.S in Santa Ana.  F/S team will be at San Clemente Rotary tournament on Sat.  Bus and start times for all meets are on the schedule. 

The El Toro meet will be and always has been a meet where we are going to try to work in some guys who haven’t competed a whole lot yet.  If you are the normal JV or F/S guy and don’t get the start, it is nothing personal.  This is merely one of those meets where we try to get other wrestlers some experience.  Most likely, if you’ve wrestled more than 5-6 times this year, you will not wrestle at El Toro.  That being said, there are some weights where the “B” team guy will be sitting out due to missing practice, or there’s just no other guy we can put in.  In those cases, the “A” team JV or F/S wrestler will get the nod.  Here is the lineup for all the meets:

El Toro (Scratch weight):

103: JV–Cholula.     F/S–Gomez

112: JV–Villalobos.     F/S–Ferraro

119: JV–Adam.     F/S–Burt

125: JV–Guevara.     F/S–?

130: JV–Byrne.     F/S–Mellor

135:  JV–Harper.     F/S–?

140: JV–Aragon.     F/S–?

145:   JV–Badger.     F/S–E. Sanchez

152: JV–E. Garcia.     F/S–?

160:  JV–?     F/S–?

171: JV–Tye.     F/S–?

189: JV: Farnoudi.     F/S–?

215: JV–Uribe.     F/S–?

HWT: JV and F/S–?

Lineup for San Clemente Rotary (remember, those of you who normally compete on the F/S team and missed all three practices, this will be the meet you sit out.  Same goes for JV and Var guys at ASICS).  Weight allowance pending:

103:  Jeffrey

112: Villalobos

119: Merrill

125: Mellor

135: Byrne

140: Aragon

145: Badger

160: Lanham

ASICS lineup (+1 weight allowance on Friday, +2 on Saturday):

103: Herrera, Z. Coley

112: Hauser, Monroy

119: K.Coley, Adam

125: Johnston

130: Logan

135: Grovom

140: Goddard

145: Ramirez, Hou

152: Beller, E. Garcia

160: Tye

171: Open

189: Hernandez, Farnoudi

215: V. Mendoza, Uribe

HWT: Cordi (?)

I hope you al had a good, relaxing break.

We had very low attendance at practice today.  Aliso Niguel came to practice with us, and though they only sent their varsity plus a few other upper classmen, they outnumbered the whole Capo team.  40% of our varsity was missing, two others arrived 30 minutes late, and one other varsity wrestler left early.  This is a problem that the coaching staff has been attempting to address (recall last post), so here’s what we’re gonna do to address this problem:

if you missed today’s practice, left early, or if you miss tomorrow’s practice, you must come to a practice at 8am on Saturday, January 1.  Failure to not come to that practice will mean you will sit out the next meet (lower level guys have El Toro on Tuesday, Jv/Var has the ASICS tournament, and F/S has San Clemente Rotary tournament.  For some of you guys that aren’t on one of our three lineups, remember, El Toro is one of your few shots to compete.  Don’t end up giving up that shot!).

Parents, the coaching staff again asks that you get behind this and support this effort.  Committment is a good lesson for the wrestlers to learn.

The JV did a mighty fine job at the Santa Fe duals today.  The team went 4-1 overall, and we had several undefeated wrestlers: Zane Coley, Ben Sheppard, Geoff Mellor, Jason Hou, Ryan Tye, and Afsheen Farnoudi.  Good job, fellas!

Geoff Mellor: comin on strong!


The varsity had it rough at the Mann Classic.  No one medaled, and we definitely took our lumps.  The good news is that we are right there with all those guys.  We can compete with them, and 75% of our losses were self-caused.  That is, it’s not that our opponents were so far ahead of us; we beat ourselves.  Our mindset beat us.  That might seem like bad news, but the silver lining (thus making it good news) is that it is very correctable.  Let’s take the next seven days to relax, recharge, and reflect on the season thus far, then lets come back on Dec 30 rarin to go.

Speaking of: practice resumes Dec 30 at 8am.  The following day we will again have practice at 8am.  Everyone is expected to be there, injured or healthy.  Parents, I need you to back up the team on this.  Lately several of our wrestlers have gotten into a bad habit of not showing up for practice and not showing up for meets, and oftentimes the excuses are not good ones.  Please stress to your wrestler the importance of attending both. We had seven guys not show up for the JV meet today, and that was discouraging.  There is a difference between being sick enough not to wrestle and merely not feeling up to par.  Likewise, there is a difference between an injury and merely being in pain.  In both things (sickness and injury), the latter should be pushed aside–we all experience adversity from time to time and must push past the discomfort.  It is a good character building experience.  If your son is really sick (ie, throwing up) or really injured (broken something or other), those of course are legit reasons, but you are still expected to push through things if you have a minor issue. 

Lastly, please try as hard as possible to schedule appointments around practice and meets.  We need and appreciate your support on this.

As I mentioned earlier, relax and recouperate this next seven days.  Do not get on the mat (possible exception: Valdez camp for lower level guys).  I know some of the varsity guys have a hard time buying into this, but hear me out.  First, you all know I’m a big fan of extra work/practice/matches.  It is the air we breathe at Capo.  In the spring, for instance, I fully expect everyone on the team to either a) join a spring sport, or b) wrestle off season matches, go to club, go to summer wrestling camp, lift like crazy, or a combination of all those things.  If you don’t do any of that, my assumption is that you won’t be wrestling next year.  And: all things being equal, I’d rather have the “problem” of guys working too hard than guys being lazy.  HOWEVER, enough can’t be said about the effectiveness of well-timed rest.  Now is a period of well-timed rest.

I cannot stress this enough. Rest time is a must. Get off the mat…totally.  Get outside.  Varsity guys, after the performance at Mann, we ALL desperately need it.  I have been in wrestling for 22–count them–22 years.  I wrestled at the D1 college level.  I’ve seen it all.  There are periods of intense obssession with wrestling, and when those come, embrace them.  There will also be periods where you are burned out.  It is inevitable…even the most ardent mat rats go through that.  This burnout can be more or less severe, but don’t make the mistake of neglecting rest, and getting to the point where the burnout is unbearable and it breaks you.  This can be avoided by taking a step back.  I repeat: THIS IS A MUST!  I don’t want to see you guys keep going during break only to peak early or not peak at all.  There will come a time in January when you will be thankful for the break you took.  Get away, spend time with family, reflect, and then come back dec 30 with some definite goals and the moxie to get ’em done.  Again, I’ve been there..this is not based upon ignorance.

This article was written by a climber (Eric Horst) for climbers but pertains to wrestlers perfectly (HT: Justin Flynn):

“The Importance of an OFF SEASON”

If you are like me and many other climbers, you are mildly obsessed (or worse!) with climbing, and your mind and fingertips are never far from the rock. However, over the course of a year, accumulating physical and mental fatigue grows to a point that you can no longer recover fully just by taking a couple of days off. This is true for serious athletes in every sport, which is why all professional sports have an off-season. So let me ask you: When is your off-season?

The problem with us climbers is that there are just too many classic climbs, too little time to do them all! So, the tendency is to never take any time off and, thus, climb year-round. While this might seem like a good plan for maximizing technical gains and adding to your ticklist, the long-term effects of not taking a break from climbing can be injury, a drop in motivation, and a performance plateau. Any of this sound familiar? If so, part of the problem may be that you’ve gone too long without an extended break from climbing. Taking downtime is essential for all living things and it’s not something you can cheat on—if you don’t take some time off, you will eventually be forced to take time off!

Now, I bet you are already setting goals and planning roadtrips for next season—personally I’ve got three major climbing trips locked in over the next seven months. But before you start training for your upcoming trips, why don’t you do as I will do and take a break for a few weeks.

Following is a three-step process for recharging your motivation and refreshing your body during a self-imposed off-season from climbing. Individuals living in northern areas will most likely take this off-season break during the winter, whereas climbers in warm-weather climates may take their break during the peak of the summer heat. Ok, let’s get started.

Step #1 of the off-season renewal process is to pause and reflect on the past season.

With the year winding down, it’s always a good idea to take a mental inventory of accomplishments and experiences of the past year. Take a few days and dwell on all that was good for you in the past year—enjoyable roadtrips, personal-best sends, new friends made, new places seen, and such. For many amped-up climbers it’s tough to stop and smell the rose in this way, because they are so intensely focused on the next climb. Yes, it’s true I’ve been there; and I can tell you firsthand that being so intensely goal-focused and future-oriented is to miss out on some of the joy and experience of climbing. So, take some time to reflect on past climbs and really bathe your mind in the experience. Visualize a kind of “highlight reel” to your year in climbing—doing so will recharge motivation and help you tap deeper into the spirit of climbing. Remember, it’s not all about the send, it’s about the experience! The bottom line: Don’t be so quick to discard recent experiences in favor of future projects.

On a more global level, it’s also important to pause and your count our blessings. Natural disasters and tragedies of many kinds affect millions around the world, and even within the climbing community there’s been great loss this season. Take solace that your daily challenges are likely minor by comparison, and vow to wake each morning with an attitude of gratitude. Possessing this mindset will foster positive energy and a forward-looking vision of “possibility” that will grow personal happiness and help seed future successes.

Step #2 of the off-season renewal process is to rest and recover!

If you are like me, you’ve developed a few tweaks or pains this season. Yeah, I’m going on age 43 and the pangs seem to appear more frequently every year. Then again, I do hear from dozens—actually hundreds—of young climbers each year who are nursing finger, elbow, and shoulder injuries…so, maybe age has nothing to do with after all? But I digress.

Again, let’s use pro athletes as an analog—all professional and Olympic athletes take time off each year, and so should you! I suggest you schedule anywhere from a two-week to two-month break from climbing, and shift your focus and energy onto something else. This is a good time to get busy working toward some of your other life goals and to engage in different physical activity unrelated to climbing, such as snowboarding, skiing, or perhaps even playing a team sport for a while. Most important, however, you don’t want to do anything that stresses your body in the way climbing does—so that means no indoor climbing and training for climbing.

Of course, many climbers resist taking time off, saying they will lose strength and slow improvement. The truth is that any loss of fitness during a layoff of just a few weeks will quickly return upon resumption of training. Conversely, by not taking an a few weeks of rest each season you vastly increase your risk of a tendon or muscle injury that will force you out of climbing and set you way back. Clearly, the smart thing is to take a little time off each year and give your body a chance to recover from the accumulated fatigue and traumas of our rigorous sport.

As someone who is very serious about performance, it’s my MO to take few weeks off from climbing each year between Thanksgiving and Christmas. Such a break from training and climbing allows any tweaks or nagging injuries to heal. This year, I’ve developed some lower back issues as well as some slight pain in a couple fingers, so my self-imposed “off-season” finally gives my body a chance to correct itself. After a few weeks of frequent stretching, some modest antagonist muscle training, and active rest (in my case, playing backyard football with my sons), I should be ready to start a new season of training and climbing with a fully healthy body. You, too, can benefit from an off-season break from climbing—in fact, consider it mandatory if you have any kind of pain in your fingers, elbows, shoulders, or back!

Step #3 of the off-season renewal process is to reinvent your training and climbing.

After the off-season break, it’s essential that you return to climbing with a resolve to mix things up. First, plan a ten-week training cycle that incorporates new exercises and climbing drills. One of the biggest mistakes climbers make is to engage in the same training program year after year—which, of course, means they are limiting themselves and perhaps even locking into a performance plateau. Effective training must be progressive and ever-changing. Check out my book Training for Climbing for some fresh training and practice strategies that will help take your game to the next level.

It’s also important to somewhat reinvent your MO as a climber—that is to climb with some new partners, visit new crags, and possibly even shift your primary climbing preference for a while (that is, to switch from bouldering to sport climbing, or from sport to trad climbing, or whatever). This strategy of changing things up every few months—both your training and climbing focus—is one of the biggest secrets to long-term motivation and improvement.

NOTE: A new page is up–pictures!  Click on it from time to time to see the Cougars in action…special thanks to Robin Adam for taking those pics!  They’re awesome.

This week’s “Courageous Cougar” award goes to none other than Jericho Uribe!  You’ve earned your stripes, son.  He stepped in this week and wrestled twice at varsity heavyweight.  Right now he is our JV 215 guy, and he weighs just a smidgeon under 200, so he displayed great heart this week in filling big shoes (literally!).  In so doing, he unwittingly gave the Capo faithful a moment they will never forget, and a moment coach Bordner will never live down: the “don’t shoot!” moment.  Yeah…one of those “you had to be there” things.  Just ask anyone at the Mission dual and they’ll fill you in.  Some of you are so giddy with joy (Goddard) because now you have something to rub in coach’s face.  Rub it in…while you can…remember: coach still “gots it” on the mat. 🙂

JV will be going to the Santa Fe 10-way duals on Wed.  Bus leaves 6:15 am.  10-way means there are 10 teams there, and each will be dualing each other, so Capo should be in at least 5 duals Wed.  Here is the lineup (first guy listed is the main guy…second guy listed is the extra.  Extras may get one match.  Main guys should be prepared to wrestle the majority of the time…+2 pound allowance):

103: Z. Coley, M. Davis

112: Monroy, Sheppard

119: Adam(?), Merrill/Burt

125: Mellor

130: Bustamante

135: Byrne (?), Harper

140: Acuna (?), Aragon (?)

145: Hou, Garcia

152: Angelini

160: Tye (unless he makes it to the second day of Mann)

171: Open

189: Farnoudi

215: Uribe (unless he makes it to second day of Mann)

HWT: open

–The guys with a (?) by their names are pending, because they were not at practice today.  If they do are not at practice tomorrow (8am), they will not be wrestling.  Tristan, that is why I have you listed at 119 as well…if Merrill is the main guy, you will be the extra.  If Merrill is the extra, you will not be going.  You will know your position by looking at who is at practice tomorrow.

Extras, if you are not wrestling in a particular dual, step up and help coach Morgan take stats.