American Open 2014 - highlights and when sh*t happens

II was excited to go to the American Open 2014 in Washongton DC. My 11yr old daughter qualified, several of our athletes at Risto Sports qualified, and up until October of 2014, I had the highest total for a USAW 69kg female. It was an interesting weekend.

LG- Gwendolyn Rojas- the phenom continues :

LG's goal for 2014 was to win youth Nationals. Qualifying for the American Open was never even on our radar- she's barely 11yrs old .  Her 2014 weightlifting year is quite serendipitous.

She accomplished he main goal back at the 2014 Youth Nationals.  As a side bonus to achieving her goal, she was ranked the #1 13&under athlete and qualified for Team USA. On top of that, she won her first ever international meet (IWF sanctioned meet) at the OTC.  A couple of weeks later, at a meet Risto Sports was hosting with CrossFit Everproven, LG hit the American Open qualifying total.

Again, on top of all this, LG is the youngest ever competitor at the American Open -( the next youngest lifters were Amber Davis 1997? and Jamie Spivey,1996).

LG did awesome. She made all three snatches- 40, 44, and 46kg. Her cleans were solid . She power cleaned her opener at 52kg, missed the jerk. Power cleaned and jerked her second attempt at 52kg, and she power cleaned her third attempt at 57kg and narrowly missed the jerk. I'm very happy as she has so much runway to improve in the C&J. 

After all this, we found out that LG was recently profiled in Muscle and Fitness. You can see the article on her here: http://www.muscleandfitness.com/athletes-celebrities/news/introducing-10-year-old-weightlifting-phenom-gwendolyn-rojas 

Dr Ninja and Prempeh

Our lifter Amylynn Frankel made her national debut at the AO in the women's 48kg. She posted a total with good display of technique while looking jacked (only person I know who regularly eats bread and has a 6 pack, shes on instagram under dr ninja). She has so much ability to improve in this sport and has already improved so much since starting to lift with us. 

My little brother, Ernie Prempeh, owner of donuts and weightlifting,  competed in men's 69kg for Risto Sports as well. In the short time he has worked with us, his technique and lifts have improved so much. I am so proud of how he stuck his last jerk with 130kg. He has so much ability as well. And, just like Dr Ninja, he is jacked (follow him on instagram under jacked hippie)

When things go differently

I liked the idea of going to DC for a national competition- there's a flight every 30 min from Boston to any of the DC airports, it has great public transportation, and it is a beautiful city.  The start of my trip seemed a bit foreshadowing -- in Logan airport, I smashed my forehead open. 

Going into this competition, I was number 1 on the start list. I knew my openers alone would be medals. Best case- I win and improve my ranking; worst case-I win medals and improve my ranking. Just by chance things should pan out fine for me, right?

At the start of my session,  I had plenty of time to warm-up. I decided to get my arms and shoulders worked on. At the Olympia, I was worked on by one of the guys who founded ART, Dr Ripley. Never had my overhead position been better. So, in a attempt to recreate that, I got  worked on by one of the staff in the medical area by the warm up room.

Well, may be I fucked up...   

My warm-ups were so easy.  I did a good job of zoning out while waiting for my time to start warming-up. Going into this competition, mentally, I had worked on just relaxing, conserving energy, and staying confident going into this competition vs my normal going a million miles per hour adrenal rush.  I definitely felt great.

I power snatched 80kg in the warm-up room. I went for my opener- an easy 85kg. It was fast smooth and high. It was even better than the 85s I had done in training the prior weeks. It felt great; I felt no weight on the bar.

 I went for 90kg on my second. I have lifted 90kg or more several times in competition. I remember approaching the bar just knowing I could do it. I approached the bar, even noticing the green plates nestled to the side of the 25s loaded on the bar, and I thought to myself, "this does not phase me, I can acknowledge the green plates are there and I'm ok with that.   I'll do this ".

 The next movements felt like an eternity . I caught the bar, it was a little out of position. It was so light though, it was weightless, I never even really felt the weight on my arms.  I felt myself rock on my toes to steady it.  A crucial moment then came: do I ditch this or do I try to save it. I decided to stand forward to balance the bar, it only rocked backward. The bar went backwards as I chased it forward . I heard a crack in my right elbow.

This seemed to elapse over several seconds when, really, from watching the video if it, it took only hundredths of a second.

I ran back stage in agony, screaming bloody murder for ice.

Coming into the warm-up room, the last thing on my mind was that I would injure myself . I only got worked on because I thought it would give me an advantage in my catch.   I thought I had a better chance of  the cut on my head splitting open and passing out than injuring any part of my body. I wasn't going to even attempt weights on the edge of my limit. I'm just completely shocked.

Injuries are weird . With adrenaline pumping through my system, my elbow could move. It wasn't even that sore at first.  I mean, it was sore, just not as sore as I expected.  The "I've been doing this shit for 20 years"  in me knew that this injury was more than just a little ache you can lift through.

In the minutes we had until my next attempt, the medical aid tested my elbow with a bar overhead ,and I could hold it. Do we go for another attempt? It was clear doing 90-93kg would be gold and these are weights I handled, and I was not sure if my first attempt would hold-up.

We passed on my third.  It still left the clean and jerk in question . The clean and jerk puts far less stress on the elbow .  Do we try for a decent clean and jerk and overall total and jerk medal? John Thrush was able to give us some good perspective . Was winning a medal at this competition really worth it?  No.  

As I sat and iced my elbow, it turned out my 1 lift of the whole competition was good enough for a snatch bronze.

I left venue with ice and 1g of naproxen in my system.  I went back to my room and changed into my clothes.   I didn't really want to even move or go back and get my medal in the snatch. What was the point? My angel LG urged me to collect it. I watched the reminder of the competition seeing, indeed that my opener was good for a medal and winning was in reach.  I really thought ---just out of mere chance --this competition would go well. Well, shit happens.

Ending on the optimistic side- being grateful

I think it's funny that my one lift won a medal.

 I think it's great that every competition I'm opening with bigger weights .  I have more friends than I realize, people were very supportive after my injury, even as I was mopey. Out of the top competitors , I'm probably the only one with a full time job, side business, and kid.  My legs are the weakest of lifters who total similar to me, and all I will do is squat the next couple weeks.

Gwendolyn Rojas competing for Team USA right niow Livecast

2014 Youth National 13&under champion, National 11&under champion, ranked number 1 in the country for 13&under, Gwendolyn Rojas of Risto Sports is competing right now at her first international competition ever for Team USA.

You can watch her for free on coaches aid here :  www.coachesaid.com/videos_live_watch.aspx?id=5902

PART 2: Behind the Scenes at the 2014 Arnold

Saturday
The highlight of Saturday was seeing the international women's session.  This would produce the top two female competitors ranked by Sinclair.

Risto Sports '  entrant was Vanessa Quinones of Colombia.  Vanessa's prior best total in international competition was 176kg at the 2013 Junior World Championships.  Vanessa came to Risto Sports in January to train in hopes of making the Colombian National Team.

In a month of high volume training designed by Head Coach Ivan Rojas, Vanessa's squat increased by 10kg.  At a local meet, the Atlantic States Open in FEB 2014 in Danvers, MA, Ivan had Vanessa do an easy day of 70/75/80 in the snatch and 95/98/100 in the clean and jerk as a warm-up for the Arnold.

At the Arnold, it was time to put Vanessa's increased strength, improved technique, Risto Singlet, and risto sports weightlifting shoes to the test.  Since the competition was based on sinclair, Vanessa decided not to cut weight to 53kg and compete at 55kg, her normal training bodywieght. Vanessa opened with an easy 77Kg in the snatch. She then went to 81kg, which she narrowly missed by finishing the extension in the pull a little short.  In her third attempt, she repeated 81kg for an easy successful snatch.

For the clean and jerk, I simply expected that Vanessa would open conservative with 95 or 98kg.  To my happy surprise, Vanessa hit a super easy 95kg in the warm-up room, even easier than in training, and we opened her with 100kg.  Vanessa , then, took 105kg for an easy second attempt.  For her third, she went for 107kg.  Her clean was very strong; certainly, you could tell her new improved leg strength and improved technique was behind her.  As she went for the jerk, she just missed it behind.  Jerking a weight such that it drops behind is actually harder than doing a correct jerk, because it requires more power from the lifter.  Still, she finished with 186kg as a heavy 53kg.

Interestingly, even though she was competing at 55kg, her National Federation took note of the fact that she has the second highest clean in the country for a 53kg. Whereas, Colombia's top 53kg was clean and jerking 110kg.  The Colombian Federation, after seeing video of her 107kg,  invited Vanessa to compete on the National Team.  She will represent Colombia at the Pan Am Championships this year. I really admire the fact that the Colombian federation has the foresight to see a lifter that has had great improvement and place them on the National team.  They weren't hung up on the fact that she weighed 55kg or lifted this in the US, they looked at results and potential.  I think we can use more of this in the US, and it seems we are moving in this direction (I hope) with the multiple qualifiers that the USAW is starting to have.

Vanessa Quinones of Risto Sports, cleaning 107kg as a heavy 53

After finishing lifting, the only person who could knock Vanessa off the #1 spot was Lydia Valentin.  I really respect the fact that Lydia came to the Arnold and put on a good show.  She went 105/110/115kg in the snatch and  130/135/140X kg in the clean and jerk.  Her 140 kg clean was beautiful; her jerk was closely missed as it was a tad out front, just by having the hips rotated backward by a degree.   The 140kg clean was super easy considering that her best in IWF competition recorded is 145kg.  I think we'll see her do more at Europeans. I have become a Lydia Valentin fan.

Lydia Valentin of Spain cleaning 140kg at the Arnold, photo by Risto Sports

Sunday

Sunday was the best day for me.... because  LG (Gwendolyn Rojas)lifted.  LG weighed in at 44.3kg. She was the youngest lifter in her session.  At 10 years old, LG would be battling 16 year olds for the Youth prizes (apparently, the organizers decided to cut the 13 and under prizes because too few lifters were entered ).   For me, it wasn't really important to me how she placed- more that she hit personal records and competed with great technique. 

Well, never underestimate LG as she just missed 1st place in the youth division by her last lift.  LG came in second to a 16 year old and beating several teenagers in the process.  She made 37kg in the snatch. In the clean and jerk she went 42/47x/47x.  She cleaned both her 47kg's strong, and she just missed her jerk, with her second 47kg jerk being much closer.  Again, either of her 47's would have given her first.  Still, her placement against an uneven field of teenagers was awesome, and I am proud of her.  Finally, she is a very good sportswoman always just going to do her best vs worrying about out-lifting other lifters. She constantly reminds me that the only person I compete against on the platform is myself-- and that is the most efficient way of becoming a champion.

Look at that position! LG , Gwendolyn Rojas, rocking her Risto Sports Rio weightlifting shoes and singlet

Here's part of the video of her 47kg-- yes, that's me screaming and doing a very bad camerawoman job.  I

2013 AFX wrap up

The Alaska Fitness Expo gets better every year, with this year being no exception.  Coming to the expo, I was excited about quite a few things: (1) Mike O'Hearn joining Team Risto Sports as our brand ambassador, (2) we were the official travel sponsor of Kai Greene and George Farah, (3)getting in a competition in Alaska.

On Real Life Super Heroes:

Mike O'Hearn showing LG how to superhero pose,  while Gwen Sisto snatches

Mike O'Hearn is often called a real life superhero. He is a 4 time Mr Natural Unniverse holds multiple guinness world records, was a powerlifting champion, and was an All American Football player.   In person, Mike's persona and physical presence matches his resume.

What many people do not know about Mike is that he started off in the iron game as an Olympic Weightlifter.  He competed in weightlifting when he was 13, before focusing on bodybuilding and powerlifting. Additionally, Mike was actually a customer of Risto Sports before becoming our brand ambassador.   With this background, it comes as no surprise that Mike appreciates a good lifting shoe. 

Mike O'Hearn with Stryker and Coach Ivan Rojas, Risto Sports, in Alaska

 What impresses me most about Mike, is that he has the strength to match his incredible physique. This really is interesting because, in weightlifting, most weightlifters are stronger than they look and , in bodybuilding, most bodybuilders are look much stronger than they actually are.

Mike explained it had always been his goal to be physically strong AND have an impressive physique. Let me tell you,  in normal work out clothes, Mike still manages to look jacked and cut.  Further, Mike is a natural bodybuilder;and Mike had been so successful so early on-- for example, he was discovered by Joe Weider-- that there was never a motivation to be anything but natural. 

Elio Guerra (210KG clean and jerk), Coach Ivan Rojas, Mike O'Hearn, and Stryker

When we meet Mike for a Risto Sports Team work out and photo session, he shows up with his Siberian Husky Stryker! And, if you've visited his Facebook Instagram or twitter it's fairly existing he's a dog person . Stryker is a sweet dy who is impeccably trained.

Mike O'Hearn doing leg presses in his Risto Olimpico's with Stryker

Mike did a leg day in his Risto Olimpico's.  Look for video on Mike doing Leg Day in his Olimpico's and divulging some useful training secrets- he goes through several variations of squats and other leg work all in his Risto Sports weightlifting shoes.  

 

 

Gwen Sisto, Mike O'Hearn, and Stryker at the Risto Sports booth at the AFX

Aside from our kick ass training session at South Side Strength and fitness in Anchorage, AK, Mike also represented us at our booth at the Expo.  He must have been asked for literally a thousand
photos through out the day- to which he gladly accepted. Mike is certainly a crowd favorite.










 Mike also had the prestigious honor of giving out the top Men's trophy, shown here:

Mike O'Hearn giving out the top male trophy with Garry Lodoen, Risto Sport banner center stage

Kai Greene and George Farah
Risto Sports also had the honor of being the Official travel sponsor of Kai Greene and George Farah at the AFX.


Kai is as impressive and deep, in person, as he is on Youtube and in any of his numerous print interviews.  Kai just radiates positive energy; he is a very kind and positive person.  He is also incredibly muscular.

 When I first see him at the Expo, I flag him over to our Risto Sports booth, where Kai and George would be signing autographs and taking photos for the day.  The funny part was, I was getting ready to warmup, so I was barefoot with my Risto Weightlifting shoes dangling in my free hand.  The first question Kai asks me is "What do those shoes do?" with piqued interest.  Fortunately, we had his shoe size at the Expo.

Kai did a riveting guest pose at the expo.  He also gave a wonderful speech that resonates with any athlete.  You can catch these on the Risto Sports Youtube channel.


I also had the honor of speaking with George Farah, the promaker, for whom we also were a travel sponsor.  George is Kai's trainer, and he has an amazing resume of clients, including The Rock.
George is a very well spoken, thoughtful person. For example, I missed a snatch behind, after trying to save it, George asked me how my shoulder was doing. It was an insightful comment, as at the time, all I could think about were my elbows. Later, Ivan and Elio, put me on upper body conditioning as they thought my shoulders needed to get stronger for the larger weights I will be locking out overhead.  In short, it comes as no surprise that George is one of the most respected trainers in the bodybuilding and fitness world.

Kai Greene, Gwen Sisto, LG, Ivan Rojas, Elio Guerra, George Farah at the AFX

On lifting:
 LG and I put on some good lifting on the AFX stage. LG weighed in at 45kg and hit 34 and cleaned 45. She also had the highest JR female sinclair, and highest sinclair across genders for youth.

10yr old LG, Gwendolyn Rojas, with 33Kg overhead. Bottom position like a Pro. Risto Sports.

I got 84KG and 100KG overhead as a 63Kg bodyweight.  I am happy about the fact that the weights kkeep getting easier and easier for me- especially, considering I was sidetracked with additional duties, being an event sponsor. When I lifted, I was back in euphoric-aggressive lifting mode.  I approached each weight, simply, knowing I could do it.  My technique has also improved.

Ivan is also very involved with the Olympic lifting program at CrossFit Fairbanks.  He coached Brianna Walters who made huge gains since last years' AFX.

Brianna Walters of CrossFit Fairbanks, which works with Risto Sports.  Nice Risto gear too

Below are photo sequences of 84kg and 82kg snatches, as well as my approach to 100Kg (no photos =( ).

Gwen Sisto approaching 100Kg, look who's got some shoulders

84Kg snatch (they used 1 1kg and 2 .5kg plates on each side)

Gwen Sisto, 84kg snatch, bar at knee position

Gwen Sisto, 84Kg snatch extension, Risto Sports: singlet, shoes, knee wraps, wrist wraps

Meeting the bar, 84kg snatch

The catch at 84kg snatch, Gwen Sisto

82kg snatch, Gwen Sisto entering the final phase of the snatch in her Risto weightlifting shoes

82Kg getting under the bar, note the height. Gwen Sisto Risto Sports

Gwen Sisto Risto Sports

Gwen Sisto Risto Sports

Gwen Sisto Risto Sports

Recovery with 82Kg snatch

Standing with 82kg snatch, my Risto weightlifting shoes did me well

Finally, don't forget to check out & follow the following people
www.mikeohearn.com , twitter: @mikeohearn
www.officialkaigreene.com , twitter: @kaigreene
twitter: @gvfarah
www.alaskafitproductions.com