Archive for the Olympic Weight Lifting in San Diego Category

Coaching the Coach

Posted in CrossFit, Olympic Weight Lifting in San Diego on February 5, 2013 by jpbolwahnn

When people talk to me about getting into CrossFit or Olympic Weightlifting I always tell them the only way to know what its about is to try it.  Then once they try if they like it, then they need to find a place to workout with other people.  Probably the most important thing I tell them is to find a coach that can put eyes on them and coach them effectively.  You can learn a lot through the internet nowadays, but nothing replaces the eyes of a qualified coach.  This applies to  goes “experienced” people as well.  There is never a point that if your an athlete/client that you couldn’t benefit from coaching one way or another.

I made a realization as soon as football was over that I need to be working out with people that are experienced CrossFit competitors and with the eyes of an experienced  CrossFit coach (CJ).  So for a lot of January I went down to CrossFit Invictus to work out with their competition team.  From just working out with that crew for a few weeks I learned some great pointers.  Great pointers that I share with my clients when it comes to CrossFit.  I also saw that I have had some holes in the programming that I have done with my clients here at CrossFit USD. Now I follow the CrossFit Invictus Competition WODs and share them with my clients at CrossFit USD. Of course we scale when appropriate.  And I’m happy to say that I have gotten better and have learned some great things that I think will help my clients and myself.

The main message of this post is that no matter how experienced you think you are as a coach or competitor.  Nothing replaces being coached by someone other than yourself.  Many times over the last month I have done things that I normally wouldn’t have done in a workout because I either wouldn’t have wanted to do it, or I wouldn’t have thought of doing it.

I like to think that because I have been able to put my ego aside and have allowed myself to be around people better than me and people that can teach me, I can better serve my clients as a coach, and myself as an athlete.

You are never too experienced to learn!


Mass Made Pizzle

Posted in Football, Olympic Weight Lifting in San Diego, Workouts on December 14, 2011 by jpbolwahnn

Now its time to get ready for the next season and everything in between.  Going through school finals now so once that is over I will just be concentrating on CrossFit, Olympic Lifting, CrossFit Olympic Lifting Certs, speed and agility training, and most important my relationships with other people.  It can be a little tough to juggle all the above, so I have had to learn everyday on ways to get better at it.  Hopefully this new thing Siri on my iphone helps.  She already talks back to me though.  No different then any other woman that has been in my life I guess.  hahaha!

As of right now workout wise, I am still and always doing the Olympic Lifts.  That is just what keeps me going and explosive.  I am also trying out a program called Mass Made Simple by Dan John.  See if I can put on a few pounds of “quality” muscle for the next season.  Ideally I would like to be around 190 and still be quick and fast.  If I see that my speed is handicapped by the added size I will forego the size.  Speed is so huge in the game of football.  And probably more quickness, then flat out speed.  As a running back you have to stop, start, and change directions so many times in a play.  Explosiveness, Strength, and Size are all things that help an RB.

The program consists of the basics, bench, squat, press, row.  Something that is unique to this program is all the complexes and sets of high rep squats.  The complexes are challenging as the weight and reps increase.  Especially since you can’t put the weight down throughout the complex.  A sample complex looks like this:

  • Bent Over row x 5
  • Hang Clean x 5
  • Front Squat x 5
  • Press x 5
  • Back Squat x 5
  • Good Morning x 5

Doing all that without putting the barbell down can get your heart pumping.  Now when you add weight, reps, and sets to it you can imagine how much more it gets your heart racing.  I like them though.  Something about the suck factor makes me smile!

Now on to the high rep squats.  No Joke!  Legs are already burning from the complexes and then you throw in a few sets of 20-50 reps of squats.  If that doesn’t leave your legs and whole body feeling it, I don’t know what will.  Usually, by the last few reps my legs, lower back, ass, and calves are on fire.  Sample day of high rep squats looks like this:

  • 110 x 30
  • 125 x 30
  • 135 x 30

The program is called Mass Made Simple because the routine stays the same with a few adjustments in weight and reps here and there.  But don’t be fooled, there isn’t anything really simple about it.  Each workout leaves you spent and sore for at least a day or two.

We will see what kind of results come from doing this.  One of the strength coaches who I call “Jack attack” has started calling me, “Mass Made Pizzle”!!!  HAHAHA!

Rest is for the weak… uh, really?

Posted in Football, Olympic Weight Lifting in San Diego, Uncategorized on May 19, 2011 by jpbolwahnn

Ok, so I have known this but never really took it to heart.  The topic I am about to discuss is recovery.  Over this past semester, and probably for the past couple years I have been, as my good friend Sage would say, “The King of doing too much!”  Between training for football with the team, and then adding in things that I wanted to try out or to stay good at  I was doing around eight or more workouts a week and probably not doing the best at getting my body recovered.  Especially when Spring Ball came around.

About two maybe three weeks ago I was doing some Olympic Lifting.  I was super frustrated because I wasn’t hitting any numbers that weren’t close to what I use to hit.  I couldn’t even Snatch 80%.   I tried and tried again, but it felt soooo heavy.  The strength coach came out and said, “you need a coach to coach you, your doing too much”  He is a good friend of mine, and he knows that I also coach, and so he knows that us coaches can sometimes get a little carried away with our own programs.  We see things and try to fit them in where ever we can.  I listened to what he said.

What he said resonated with me.  I closed my workout journal, put the weights away, and then took the next couple days off.  The next time I went in the gym, I hit 90+%.  Wow!  That felt good.  Then I decided to do one program and one program only.  That means getting ready for the Olympic Weightlifting meet on May 28th.  The next thing I did is follow a program from another coach.  This happens to be Coach B’s program.  Since then I have felt stronger and my lifts have never felt so good.  I’m excited about the meet at the end of the month, but more importantly excited about finally understanding one of Coach’s sayings:

“There is no such thing as overtraining, just under recovery” ~Coach Burgener.

The point is this, make sure your taking your recovery as serious as your training!

100 Miles Per Hour!

Posted in Crossfit Personal Trainer in San Diego, Football, Olympic Weight Lifting in San Diego, Rugby, Speed and Agility on September 16, 2010 by jpbolwahnn

I know its been awhile since I updated my blog, but here I am.  Still doing the same things.  If you don’t know where I have been or are wondering I will give you a quick update.

I wake up early at 4:45AM to get to USD by 6AM to train Athletes as an Assistant Strength Coach at USD, then I head to San Diego Mesa College to knock out some of my own classes.  After going to class in the morning I head to weights for  Mesa football, meetings for football, and then practice for football.  Then I get back over to USD to run CrossFit USD out of the Strength and Conditioning facility.  I usually finish up with the CrossFit class by 8PM. Then I do some other administrative things, before heading home.  Unless I have a personal client, then I get home a little later.  Then its time to eat dinner, do homework, and then go to sleep.

Yep, they are long days, but I love doing what I am doing.  Sometimes it feels like I am moving at a 100 miles per hour.

This leads me into what I will be changing about this blog:

  • 1. I am taking an English class, so hopefully my grammar will be getting better, for all you English majors out there that like to correct me.
  • 2. Normally I write posts about training or ways to get bigger, faster, stronger.  Now I will still be doing the same but with a little more of what is going on in my daily life with football, CrossFit, Business and training.
  • 3. Feel free to ask me about anything and I will do my best to help you out any way I can.  Please understand that if I don’t get back to you right away, it’s because I am kinda busy.
  • 4. Posting more frequently.

The reason why I am doing all these things is because I am pursuing a few goals that I let get away from me earlier in my life.  I always wanted to see at what level of football I could play.  I have been playing Rugby and have done well with it, but now that I have the chance  to play some football, I’m taking it.  Plus, Once I am done with that I will be able to decide on whether I would like to pursue Coaching Football, Rugby, or Strength Training full-time.  I have a passion for all of them.

I will always have a CrossFit Gym wherever I go, and  I will always be doing some kind of Olympic lifting or teaching people how to become better athletes.  I love helping people do things that they normally couldn’t or wouldn’t do on their own.  There is something very rewarding in that, that makes my day feel a little more special when it happens.  So if you are any of those people, I thank you.

Stay tuned!

New Olympic Lifting Program

Posted in Crossfit Personal Trainer in San Diego, Olympic Weight Lifting in San Diego, Workouts on January 19, 2010 by jpbolwahnn

This past weekend I went to a CrossFit Powerlifting Certification with Louie Simmons at Westside Barbell.  What an awesome experience that was.  I was able to talk with the man himself about lifting and his methods.  He has produced some of the strongest men and women on the planet.  We are talking about multiple World Records.  If there is one thing Louie knows, it’s that he knows how to make you strong.  Louie probably has the strongest gym on the planet.  Anyone that trains there is only allowed by invite only.  And if they don’t put in work then they get booted out.

Fortunately for me I was able to go and spend the weekend at this Cert.  So many ideas and thoughts ran through my head as I listened and thought about how I could apply what I was learning to my training and more importantly my clients training.  After going to this cert I am going to experiment with the Westside Barbells methods and apply them to my olympic lifting.  I want to see what I can do while incorporating these methods.  If it works for Powerlifters, NFL players, Olympic track athletes, etc.  Why wouldn’t it work for an Olympic lifter?  You could argue about technique and that the lifts are different, but what if you practice the lifts while you’re doing all of this.  Why wouldn’t I experience the same results?

I talked to a Pro Football player who had a 44 inch vert, 4.5 second 40, and was squatting some super heavy weight.  On top of all that he was probably one of the most explosive people I have ever seen in person.  Unbelievable.  He might be a freak, but so are all the other people training there then.  They are all strong.  I looked at his chalkboard of records and realized that I am about as strong as his 123lb women.  That is embarrassing.  Not only because it’s a girl, but also I outweigh her by 60 lbs.  Holy moly!!! Everyone else up on that board is stronger than me.  There has to be something right with this program or method.

For the next month or so I am going to mix the Westside Barbell Methods with Coach Burgener’s Olympic lifting.  Talk about the best of both worlds! I would be shocked if I didn’t see any increase in my numbers.  As I do so, i will update this blog and let you guys know how its going.  So make sure you guys check back every so often.

Wish me luck!!!

Westide Barbell Women's Meet Records


Posted in Crossfit Personal Trainer in San Diego, Olympic Weight Lifting in San Diego on January 7, 2010 by jpbolwahnn

That is right.  I am looking forward to the weekend.  Normally I look forward to getting into the gym and getting things going.  Something about the gym and training people keeps me fired up.

The real reasons I am looking forward to this weekend are a few.

1. This week has been good as far the workouts have been, so I could use a break.

2. I jammed my wrist up a bit yesterday doing some cleans.  I could use a little R.I.C.E. (Rest, Ice, Compression, Elevation)


Not only do I get to teach a bunch of people Olympic Weightlifting, but every time I get to help out with the Crossfit Olympic Certifications I learn something new.  I just think it’s awesome when you take people who haven’t ever done the lifts and get them Snatching by the end of the first day.  Then on the next day you get them Cleaning & Jerking.  That is awesome!  I have been to a USAW Level one Club Coach Course as well, and I would have to say that the CrossFit Olympic Lifting Certifications are better for learning the lifts.  If you get a chance to attend of these I would highly recommend it.

Who knows, maybe I will see you there.

Weightlifting For Explosiveness

Posted in Crossfit Personal Trainer in San Diego, Olympic Weight Lifting in San Diego, Rugby, Speed and Agility, Workouts on December 30, 2009 by jpbolwahnn

Explosiveness is one of the most important abilities an athlete can have.  Without explosiveness your missing your missing a key ingredient to being successful in your chosen sport.  I don’t care what sport you play.  Explosiveness can help you in one way or another.

One of the best ways to do this is Olympic weightlifting.  Training yourself to move heavy weights very fast will develop the explosiveness you need for speed or jumping.  Too many people think that going into the gym and putting pins in a rack or loading up a leg press machine is going to give you what your looking for.  It may help you go from slow to faster, but if you want to be one of the fastest or quickest athletes around then you need to mix in Olympic lifts. There is no comparison. PERIOD!

I use Olympic Lifting with Sprints, Agility Drills,  Box Jumps, and now the Prowler to help me develop that explosiveness that’s needed to be an athlete.

Here is the program I have been following courtesy of Coach Burgener.  I will just cover what I have done since my last update.

Week 1 day 4 THURSDAY:

Front Squat

Back Squat


Snatch: Max for the day.  90kg.

Clean & Jerk:  Max for the day. 115kg.

Front Squat: Max for the day. 140 kg.

Not bad for being sick and getting appendix taken out.


1.  2 position Snatch: Floor and Mid Thigh- 80kg

2. Snatch Pulls: 2 x 3 reps 90kg

3. Snatch Deadlifts: 2 x 3 reps 100, 110kg

4. Snatch Shrugs: 2 x 5 reps 120, 120kg

5. Snatch Push Press: 5, 4, 3, 3, 3

6. Back and Abs.


1. Back Squat: Medium Heavy x 3 x 6 sets.  I used 140kg for 3 sets and 150kg for 3 sets

2. Front Squat: Medium x 3 x 3 sets.  I went with 105 kg.

3. Back and Abs.


1. 2 Position Clean &  Jerk. 2 Cleans + Jerk. Floor and Mid Thigh.  Went up to 90kg

2. Clean Pulls: 2 x 3 reps with 120 kg.

3. Clean Deadlifts: 2 x 3 reps with 130 kg.

4. Jerk Dips: 3 reps.  Worked up to 120 x 3.  (Good for staying tight during dip portion of Jerk)

5. Back and Abs:  GHD Sit ups and Hip Extensions.

That is basically what I have been doing for my workouts.  I add sprints and plyos throughout the week.   Mainly on Monday and Thursday.  Tomorrow I will do some sled pulls after my Front Squat and Back Squat Workout.

Starting New Olympic Lifting Cycle today

Posted in Crossfit Personal Trainer in San Diego, Olympic Weight Lifting in San Diego, Workouts on December 21, 2009 by jpbolwahnn

Back on Coach Burgener’s Program.  Coach thought that this cycle that I am starting would be a good fit because of everything I have been through over the last few months.  It’s a great cycle that has a little bit of everything in it.  I can remember that this is probably one of the first ones I did with him and I had great success.

Today was the first day back on.  It covered the 3 Position Snatch and some other Snatch type exercises.  I maxed out at 75kg for the 3 position Snatch.  For those of you that may not know what the 3 position snatch looks like.  It’s just a snatch from the floor followed by a Snatch from Mid-thigh, followed by a high hang Snatch.  It can also be done by going from the floor to Snatching below the knee to the high hang.  Either way you’re hitting 3 positions.  Hence the name.

So todays workout looked like this:

1. 3 Position Snatch: 40, 60, 70, 75, 80, 75.

2. Snatch Pulls:  100 x 3, 110 x 3

3. Snatch deadlift:  110 x 5, 120 x 5

4. Snatch Push Press: 60 x 5, 80 x 5, 90 x 3, 80 x 5

5. Back & Abs: GHD Sit-ups, Reverse Hypers, and Knees to Elbows.

Then in the afternoon I did:

Four 50 meter sprints with weighted vest (light)

Four 50 meter sprints Slick. (Working on getting that speed and explosiveness back)

Tomorrow will be Back Squat and Front Squat with maybe a little bit of Prowler action.  We will see how the Squats leave me feeling.

Prowler Love.

September Has Been PR Month!!!

Posted in Crossfit Personal Trainer in San Diego, Mental Training, Olympic Weight Lifting in San Diego on September 28, 2009 by jpbolwahnn

I am going on my 6th week of this 12 week program and the results so far have been great for me. I can’t say that everyone will get the same results, but I believe a lot of it has to do with being consistent and committed to getting the workouts done. That in itself has been a challenge. We all know that life has a habit of getting in the way of your goals, but if your REALLY COMMITTED you find a way to make them happen. For me that meant scheduling my workouts for the week at the beginning of the week and not letting things interfere with that time. Also, if for whatever reason something came up that prevented me from working out, I would make it up or combine workouts so that I didn’t miss them. For instance last week I had a huge and unbearable headache. There was no way that I was going to be able to do the workout I was supposed to do for that day. I ended up having to take that day, Thursday, as a rest day and then make it up the following day, Friday, which was supposed to be a rest day.

Make working out or YOUR GOALS a priority and they will become reality. Schedule your workouts just like you schedule meetings or anything else you do in your day. And then don’t let things interfere with that time. Then its just, “GET ER DONE!!!”


SNATCH: 97.5kg, 98kg, 101kg

CLEAN & JERK: 127.5kg

CLEAN: 130kg





Scratch that last post of 182kg

Posted in Crossfit Personal Trainer in San Diego, Olympic Weight Lifting in San Diego on September 22, 2009 by jpbolwahnn

This week I am starting week 5 of the 12 week program.  Yesterday I went from doing 5 rep maxes to 3 rep maxes.  I was able to put up a new PR of 190kg for 3.  Needless to say I am pretty happy.  I am really looking forward to when I hit week 10 or 11 to see what my lifts look like.  I was also able to hit a New PR in the Snatch this past weekend at 101kg.  That is the first time I have been over 100.  It felt AWESOME!!!!

I am super excited about how things are going.  I just have to keep it going!!!

Check out the video below.


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