Archive for the ‘wrestling’ Category

This week’s Courageous Cougars are: Michael Ekizian and Nico Lizardi.  Michael stepped in with just a week under his belt and went 3-0 on JV and 2-1 on Varsity.  He’s a gamer. Nico beat everybody up on JV, going 7-0. Tore through the competition. The CC award is given every week or so to a non-starter who is really working hard and showing character. Keep up the good work, guys!!

Courageous Cougar - Nico Lazardi

Courageous Cougars – Nico Lizardi (pictured above) and Michael Ekizian (pic not available). Good job, guys!

We had a great turnout this past weekend at the San Clemente scrimmage. Most of the team showed up and got in at least 6 matches each with Jonny Gutierrez and Mike Logan tapping out at 13!! Way to go guys.


Schools from all over SoCal participated and it was great exposure for the team. Check out all the hard-core wrestlers out there.


There will be an abnormal practice schedule on Thursday.  Everyone will practice from 1-3.  So: Frosh-soph guys, you get out at the same time as usual. JV/Var guys get out at 3 instead of 5.  We have a guy coming in to photograph practice.

Sat lineup for Laguna Hills tournament: same as it was for Trabuco Dual.  Bus and start times on schedule.

Capo did an awesome job last night, winning 57-12 over Trabuco Hills.  Mr. Uribe, once again you stole the show!  Win or lose, you have a habit of doing that.

Here’s a little blurb from a local conditioning expert on “mind over matter.”  Food for thought:

I was on my knees gasping for air, crawling around the gym floor. I was breathing so hard my breath was blowing the dust on the ground, which I could see very clearly so close. I never noticed it before, and did not care that I was dragging me knees through it.

Aris was talking about the kid that was standing by watching,… Toddler age, playing with a ball, but for a second: staring, wondering why there was a grown up crawling around on the ground like he was looking for a place to die.

I was already in a position that I am rarely in, and  I didn’t like it. I was forced to be on my hands and knees because I could not stand. My legs were so exhausted they gave out after set 5. And I for darn sure wasn’t going to lay down, …. or get on my back. But for now I had to deal with being on my knees, all my focus was on trying to breath, and get the heck up.

I had one more set to go. I was already sore when I went to workout on Monday, and then did a long workout with heavy weights,…. now six sets of Prowler Sprints with 1 min rest in between each. This was my first experience with The Prowler. It is an unrelenting machine that will stop moving if you do not push it hard enough.

I was warned about this. I was told that I would come to a point of failure. But I wasn’t going to let that happen.

So there I was, not able to stand, and still had to perform one more set down and back with the thing that smoked me so bad I couldn’t stand.

But I had 30 more seconds to rest.

Was 30 seconds enough to recover enough to push this thing to the end of the parking lot and back? I don’t know.

What I did know is that 30 seconds was enough time to allow me to stand up. It was enough time to stand up, and get myself out of this surrendering position I was in. I would then put myself in a posture of power. And from that position I would conquer the task.

That was my plan. I was going to let my body tell me what is possible.

With ten seconds left I got up, put my chest up, shoulders back and approached the prowler. My posture gave me energy. Before I even started with the last set I knew I was going to finish. And I did,… and what is crazy is that I felt better after set 6 then I did after set 5.

There is a whole lot to be said about the mind body connection. It is very apparent that what we think manifests itself…. But sometimes we can put our bodies in positions of power to manipulate who we feel about the environment we are in.

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.

We had a few Capo wrestlers place over the weekend: Geoff Mellor placed 2nd and John Badger 3rd at the San Clemente Rotary tournament on the Frosh-soph team, while Juan Hernandez placed 5th, Christian Hauser 4th, and Matt Grovom 7th on varsity while at the ASICS Southern California Challenge.  Good job fellas!

This is Matt’s first tournament placing of the year; he is turning on at the right time!  Zane Coley, one of our JV standouts, also wrestled tough at the varsity tournament.  He garnered two wins, showing great heart by coming from 6 down and pulling off a last second win to make it to the second day.  In addition, Jamey Goddard took great steps of improvement as well; he won four matches, and he had to display some gumption and determination to pull through in a few of them.  Keep taking steps–it’s all about peaking at the right time!

This week’s “Courageous Cougar” is Mike Davis.  This guy showed up to practice this week and outworked just about everyone.  During conditioning, he smoked the whole team, making it look easy.  He is also one of the freshmen that has chosen to double up on practice by going to the Frosh-soph and upper level practices back to back.  Keep up the good work, buddy!

Don’t let the “pretty boy” smile fool you; this kid’s an animal.

Competition-wise, we have some important meets this week.  The Laguna Hills dual is away on Tuesday, and the varsity competes at Five Counties this weekend at Fountain Valley High School.  For those that don’t know, Five Counties is one of the toughest tournaments in the nation, rivalling tournaments like the Ironman and Beast of the East out in the midwest.  Let’s just say that if you place at Five Counties, you are legit.

The lineup for Laguna Hills is as follows (+2 weight allowance):
103: Herrera, Z. Coley, Davis
112: Hauser, Monroy, Villalobos
119: K. Coley, Adam, Merrill
125: Johnston, C. Davis, Mellor
130: Logan, open, Bustamante
135: Grovom, Byrne, Harper
140: Goddard, Acuna, Aragon
145: Ramirez, Hou, Badger
152: Beller, E. Garcia, J. Mendoza
160: Tye, Open, open
171: Fitzpatrick, open, open
189: Hernandez, Farnoudi, open
215: V. Mendoza, Uribe, Open
HWT: Pending (either Cordi or Uribe)
The lineup for Five Counties is the same varsity lineup for Laguna Hills.  All varsity wrestlers will go to Five Counties.  Bus times and start times are on the schedule.

We’ve had some real good practices lately. Check out some of the footage of our practice on Tues:

Workin’ hard…and, I hope you saw that we have Mr. Marc Cordi himself back! Marc, it’s good to see you with your shoes on, scrappin’ with the big guys again. For those that don’t know: Marc, one of our captains, has been injured since April, and as a result has been on the sidelines the whole year, but now he is back in action!

I read an article in the NY Times the other day that was pretty insightful about the mind’s ability to push past incredible physical pain.  Since that is a constant theme in wrestling, I thought I’d pass it along to you.  Here is an excerpt:

My son, Stefan, was running in a half marathon in Philadelphia last month when he heard someone coming up behind him, breathing hard.

To his surprise, it was an elite runner, Kim Smith, a blond waif from New Zealand. She has broken her country’s records in shorter distances and now she’s running half marathons. She ran the London marathon last spring and will run the New York marathon next month.

One legged wrestler Anthony Robles of Arizona State, currently top ranked at the D1 college level. Talkin' about persevering!

That day, Ms. Smith seemed to be struggling. Her breathing was labored and she had saliva all over her face. But somehow she kept up, finishing just behind Stefan and coming in fifth with a time of 1:08:39.

And that is one of the secrets of elite athletes, said Mary Wittenberg, president and chief executive of the New York Road Runners, the group that puts on the ING New York City Marathon. They can keep going at a level of effort that seems impossible to maintain.

“Mental tenacity — and the ability to manage and even thrive on and push through pain — is a key segregator between the mortals and immortals in running,” Ms. Wittenberg said.

You can see it in the saliva-coated faces of the top runners in the New York marathon, Ms. Wittenberg added.

“We have towels at marathon finish to wipe away the spit on the winners’ faces,” she said. “Our creative team sometimes has to airbrush it off race photos that we want to use for ad campaigns.”

But the question is, how do they do it? Can you train yourself to run, cycle, swim or do another sport at the edge of your body’s limits, or is that something that a few are born with, part of what makes them elites?

Sports doctors who have looked into the question say that, at the very least, most people could do a lot better if they knew what it took to do their best.

“Absolutely,” said Dr. Jeroen Swart, a sports medicine physician, exercise physiologist and champion cross-country mountain biker who works at the Sports Science Institute of South Africa.

“Some think elite athletes have an easy time of it,” Dr. Swart said in a telephone interview. Nothing could be further from the truth.

And as athletes improve — getting faster and beating their own records — “it never gets any easier,” Dr. Swart said. “You hurt just as much.”

But, he added, “Knowing how to accept that allows people to improve their performance.”

Read the whole thing here.  (HT: Justin Flynn)