“When the success of your athlete becomes more important than your own, you have officially moved from athlete to coach.” –Anonymous

I saw this qoute today and it really resognated with me. The timing could not have been better, considering yesterdays events. In one meet I watched Crystal Riggs PR four times and earn a trip to Nationals. She came into the event 8K (17.6LBS) away from qualifying. We both knew going in to the meet that she would have to PR her snatch by more than 5lbs and her Clean & Jerk by more than 15lbs. A large task for sure but something we both knew was possible.

That morning I was very worked up. I could not keep my stomach under control and was literally feeling ill with stress. I was also there for Chrissy, who too had the abilities to qualify for Nationals. Although I probably seemed calm to them and others around, I was a mess internally with worry. How could I as a coach deliver? How could I help these amazing athletes reach their goals? I wanted it so bad for them. To the point where I was sick. In the morning I took several trips to the bathroom and had to mentally regain my composure on a few occasions. I really do want my athletes to succeed more than anything. I care about each and every one of the athletes I coach. I don’t care who you are or what your ability level is. If you chose me to be your coach. I am going to do everything in my power to help you succeed. But I do not just mean as an athlete. I want to help you become a better person. Athletics bring the best out of people and I want to help you all get the most out of yourselves. On this day I expected a ton out of myself. It has happened to me before and I knew how much this day truly meant to me because it meant so much to them. I wanted their success more than anything.

When Crystal hits her final lift to solidify a spot at Nationals, I about lost my mind with emotion. I was so poud of her. All her hard work. All her failures. Those countless hours in the gym. It all led to that one moment where she was perfect. A moment I will never forget as she accomplished a dream. I wanted it so badly for her. All great athletes have that day where they are perfect. You see it all the time in baseball with pitchers. They find their zone and get tunnel vision to throw that perfect game. Nothing goes wrong because in that moment they can’t be touched. On Saturday, March 14, 2015, Crystal Riggs was untouchable. She went 6 for 6. She made no mistakes and showed all of So Cal not only why she is a National level competitor, but also why she is a world class athlete. I couldn’t be more proud of her.

This video really does sum up the day. Thank you, Deanna Douglas, for keeping it rolling and capturing a truly blessed moment between Coach and Athlete.



400 M. Row or Run


2 Rounds

10 Pass Through’s (Over)

10 Front Squats

10 Muscle Cleans

10 Strict Presses


5 Min. of Mobility



ODD: 20 Weighted V-Ups

EVEN: :30 Sec. Hollow Hold


Paused Back Squat

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

*Pause for 3 Sec. at the bottom.



5 Rounds

20 Pistols

5 Clean & Jerk (155/105) (135/95) (115/75) (95/65)

10 C2B Pull Ups

*Sub. 40 Air Squats for Pistols Accordingly.


Mobilize Hips & Shoulders

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